Archive for September 29, 2014

Weekend Relaxation

Good morning!

I started my day off with 20 minutes on the stairmill (per Monday usual) and a COFFEE. I love my coffee everyday, but it’s extra special on Mondays. 🙂

Weekend Fun

This weekend was really awesome. Friday night, my friend and I went to get full body reflexology massages. It was only $25 and was INCREDIBLE. It was definitely the type of massage that made you clench your teeth at times, but it was also super relaxing. They focused a lot on the feet, which was both painful and extremely ticklish! I have the most ticklish feet on the planet, so I had to take a lot of deep breaths to prevent myself from kicking my masseuse in the face.

Saturday morning, Charlie and I got up and hit the gym. He’s actually letting me put him on a training program (:-D!!!!!!) so he’ll be working out with me 3-4 times per week. We did the same back/biceps workout I did last week. It’s a scorcher!

4 sets of Pull Ups (as many as you can do on your own)

3 Supersets of T-Bar Row & DB Bicep Curls (10-12 reps of each)

3 Supersets of Banded Chin Ups & Rope Hammer Curls (6-8 chin ups & 12-15 hammer curls)

Afterwards, he went to the studio to get some work done while I chilled out at home. When he got back, we went to see No Good Deed

11179696_800I rate it an 8/10. The suspense was awesome and kept me entertained throughout, but it was a little predictable. There were definitely some twists and turns that surprised me, though! I say, go see it!

Sunday morning, we grabbed some coffee and drove down to Main Street in search of breakfast. We ended up at Firehouse, which is one of my favorites! It’s an old firehouse-turned-restaurant, and also happens to be right next to Gold’s Gym (a.k.a The Mecca). 4815559804_c44e96337b_bTheir menu has tons of options for bodybuilders and fitness freaks alike. I ended up getting what I always get, the Turkey Scramble. It’s just egg whites, ground turkey, tomatoes, and cilantro, but it’s SO SO good! I didn’t snap a photo, but it’s definitely worth re-creating at home!

After running some errands, we ended up at the park to play catch! This is something that we try to do whenever we can, as we both grew up playing baseball and we can keep up with eachother! Baseball (not softball) was MY sport…I played year round throughout my childhood and into my high school years. I was really good at it and had it been acceptable for a girl to play on my high school baseball team (Yes, I tried out and I was the last cut and was unofficially told it was because I was a girl), who knows where I would’ve ended up! They called me “The Vacuum” at first base for a reason! 😉

gloves

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Anyways, that was a really long-winded way of saying that I still love baseball and it has a really special place in my heart. The fact that I can go play ball with my man and he can keep up (and even show me up at times) makes me really happy.

The rest of our Sunday was spent watching movies and napping. It was GLORIOUS. We don’t do that very often, so it was nice to just go in and out of sleep on the couch for hours.

Workouts for the Week

Monday: 20 min. Stairmill + Chest/Triceps

Tuesday: Boxing

Wednesday: Legs

Thursday: Shoulders/Abs + Boxing

Friday: Back/Biceps

Saturday: Boxing

Sunday: Active Rest

You’ll notice there aren’t any planned rest days, but I will definitely take one if I feel like I need it. I always listen to my body and a shitty workout doesn’t do anybody any good.

Hope your Monday is off to a great start!

Question of the day

1. What was your main hobby growing up? (could be sport, arts, etc.)

Why I Train & What I Ate Yesterday

All I have to say today is….I’M SORE. Holy crap….

It’s crazy. Those who have been working out for a long time can understand. You go through time periods where you’re just REALLY on your game. Killing your workouts, pushing harder than ever, and really “digging in”. I feel like I’m in one of those phases and I’m loving it! I’m super sore and have been feeling muscles I didn’t know existed lately. That says a lot for someone who’s been training for 7 years (can’t believe it’s been that long!).

I did a back workout on Saturday that I’m STILL sore from and a leg workout last WEDNESDAY that left me sore clear through Monday. I’ll take it! I feel on, I feel good, my head’s in the game. (The results are showing, too!)

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I still get people that ask me all the time “what are you training for?” I’m not entirely sure how to respond. It’s hard to explain the competitions that I compete in, in my head. (Haha, yes I’m crazy!) I try to explain it, but most people don’t get it. I train like I’m training for something, but the only something I’m training for is myself. I train to get better every day. I train to prove to myself that I can do it. I train to see progress. I also want to show the rest of the world the impact of training. Maybe MY form of training isn’t right for you, but SOME form probably is. Whether that’s hiking, biking, rock climbing, running, or whatever it might be….there’s something for everyone. It builds mental strength in ways nothing else can. I know that the reason I push so hard and am so efficient, goal-oriented, and well-rounded with my work is because of the training I do at the gym. I treat my work, like I treat my workouts: I’m there to kick ass. I’m not there to putz around. Working out is the one thing in life that nobody can do for you. You can get help with just about anything these days…..but nobody can workout for you. If you take that attitude with you to work, I think you’ll be amazed at how your productivity and success comes to fruition. I am a more confident, go-getting person than I was before I started working out and I am thankful that I fell into Lifts Studio back in 2007 and started this whole “working out” thing.

I’ll step off my soap box now. I get going and just can’t stop!

What I Ate Yesterday

People love to see what other people eat. I’m guilty too. Sweet potatoes are always sweeter on someone else’s plate, right?! 😀

Here’s what I ate:

Breakfast: Quest Bar + Coffee + Apple (had a late start and was out of eggs :-()

questbar

Lunch: 3/4 cup cooked Brown Rice + 1/2 Avocado + Ground Turkey Burger Patty (about 4 oz.)

Snack: 2 Apples + Kombucha

Jonagold-Handappel4

(I definitely had a 2nd coffee too, but I don’t remember when it was?? LOL)

Dinner: Chicken Breast w/ Wing Sauce (umm…I may or may not have eaten this for dinner every night for the last 2 weeks! OBSESSED) + Green Beans

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After-Dinner Snack: 1 Peach & some grapes!! (I LOVE GRAPES)

Kind of a weird day of eating, but then again I’m kind of a weird girl. I am super busy during the day and sometimes it catches up to me and I realize I haven’t eaten enough. I usually end up making up for it over the weekend though (frozen yogurt? YES PLEASE).

Hope you all have a wonderful rest of your Wednesday! It’s Leg day for me…..wish me luck!

Questions of the Day:

1. Do you get into food ruts and eat the

#samethingeveryday?

2. When did you find your place in fitness? What is

your weapon of choice?

5 Tips for Productivity + Workouts for the Week

How was everyone’s Monday? Did you participate in any of my 5 Ways to Have a Great Monday?

I sure did! I got in 20 minutes on the stair-mill in the morning and a Chest/Ab workout in the evening. I also took a walk to the coffee shop midday (it was for a meeting, but it still counts!), drank coffee (x2), and got a great night of sleep Sunday night. I did NOT want to get out of bed Monday morning because I was enjoying it so much, but it definitely made a difference in my day.

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I read an article this weekend that said the way to be most productive is to work for 56 minutes and take a 17 minute break. I thought that was pretty interesting. I’m definitely going to play around with it this week and see if it helps with the amount of work I get done.

In my jobs, I am constantly being bombarded with new tasks. Running a gym AND working full time free-lance means I have to be super efficient. If I’m not, I don’t get to sleep OR don’t get everything done and it runs into the next day. I like my sleep and I don’t like letting things get pushed to the next day, so I like to think I’ve mastered productivity. Part of that comes from my natural ability to work quickly, but it also comes from being in high pressure jobs for most of my life. I’ve worked for celebrities, highly demanding CEO’s, and more. Here are my tried and true ways to get 1.5 million things done efficiently.

Fit Lizzio’s Guide To “Getting Shit Done”

1. Create a calendar. This is #1. In order to plan your projects out, you need to create deadlines for yourself. Having 1 deadline for an entire project to be finished is just simply not enough. If your deadline is in 1 week, you should have mini deadlines each day for what you need to get done in order to finish on time. Map out your project on a calendar so that you can see both your mini-deadlines, as well as your final deadline.

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2. Create a task-list. This is just as important as creating a calendar. Each day, I write out my tasks that I need to get done by the end of the day. As I work through them, I check them off my list (which is oh-so-satisfying, might I add), and work my way through. If it can be pushed to the next day or to a lighter day, it gets pushed. The most important tasks are put in the forefront and I plan my week accordingly. NOTE: I also put my workouts in my task-list. Like I said, I don’t like to push things to the next day, so I figure out a way to get ’em done!

3. Hardest tasks first. Most people like to get the easy, small tasks out of the way first, but that is actually counter-productive. Your brain is sharpest early on in the day, so it is actually better to start with the tasks that require more brain power and energy. This way, by the time you’re tired and your brain sort of starts feeling like mush, you’re left with the simpler tasks to get through.

4. Focus on the task at hand. This is something I still work on myself. It’s easy to be working on a project, hear your phone ring, or have the e-mail *ding* go off and immediately meander to the latest and greatest that just came in. This is a bad habit, as you begin to distract yourself from the task at hand and can lose your train of thought much more easily. If it’s urgent and you have to step away, then do it, but make sure you come back to the initial task you were working on. If you can wing it, don’t check your phone or e-mail until you’re finished with what you’re working on. This also helps to prevent silly errors and mistakes that often happen when your attention is detracted.

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5. Take breaks and breathe. I am a work binger. There are times that I sit down at the computer and 5 hours later look up to see a haze from staring at the screen for so long, not really realizing what has happened in the world in those last 5 hours. At some point, you need to get up and walk around. You need to shake your legs out, clear your head, have a snack, breathe, and then get back to work. You may not realize it while it’s happening, but being so intent with work for such a long time can actually put you into a sort of “work abyss”. You start to lose track of what actually makes sense and your work may be compromised. I’ve done it SO many times. I go through a “work binge” thinking what I have written or worked on is GOLD, only to look over it the next day wondering who the hell did it. Frequent breaks will help your soul (and work!), I promise. 🙂

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Along with making big things happen this week, here’s my workout plan for the week:

Sunday: Rest

Monday: 20 Min. Stairmill + Chest/Abs Workout

Tuesday: Boxing

Wednesday: Legs

Thursday: Shoulders/Tris + Boxing

Friday: Back/Biceps

Saturday: Full Body/Crossfit style

Sunday: Hike

Questions of the Day:

1. Do you have any tips to add to being more

productive?

2. Have you ever tried work/rest intervals when it

comes to your work?

Workouts & New FitFluential Ambassador

Hey Friends!

Hope your week is going well! I’m just over here working away. I love my jobs and what I do, but sometimes I think I’m doing so much that I forget to stop and smell the roses. It’s something I need to work on. I try to be as efficient as possible, which means that stopping to chat with someone for 5 minutes can be a bother. I just need a little more “Wuuusaaaaa” in my life. I’m going to put in the effort!

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I’m extremely excited to announce that I’m an official FitFluential Ambassador!!! I got accepted last week while I was at the airport, and basically jumped for joy in the security line. FitFluential is such an amazing company and I’m so glad I get to be a part of it. Stay tuned for some fun posts!

Here’s video of some of the exercises I did during my hotel workout this past weekend. Small gyms don’t scare me! You can always make something up, you just have to get creative sometimes. (And I’m always happy to help you get creative…just ask!)

P.S. You can find more of my videos on my Instagram: @fitlizzio

Workouts for the Week:

Sunday: Hotel Gym Workout

Monday: 20 min. HIIT on the Stairmill (Funny story, I went to set this up and instead of 20 minutes at level 11, I accidentally hit 11 minutes at level 20. It actually took me 5 minutes to realize my mistake. I thought I had gotten really out of shape miraculously and couldn’t figure out why it was so hard haha!)

Tuesday: CrossFit Workout + Boxing

Wednesday: Rest

Thursday: Legs + Boxing

Friday: Shoulders + Chest

Saturday: Back

I’m going to be in the studio a lot this weekend, which means I won’t really get a weekend. It’s all good, I’ll be doing fun things, but I definitely need to make sure I pay attention to getting enough rest. I am a much more functional and pleasant person to be around when that happens! (Trust me, Charlie can attest LOL)

Have a great rest of your day!

Questions of the Day:

1. Have you ever set up a machine wrong and started wondering if you had gotten completely out of shape or vice versa?

2. Do you stop to smell the roses? Or are you like me and could probably be much better about it?

 

Hotel Workout & AZ Weekend

Good afternoon peeps! Hope your Tuesday is going well! I’ve been working away. I actually can’t believe it’s only Tuesday. I feel like I’ve done at least 4 days worth of work!

This weekend was quite the whirlwind. I was in AZ hanging out with my family for my brother’s birthday. Between hardly sleeping, cramming a lot of family time and activities in, and taking a stupid-early flight back home Monday morning and heading straight to work, I’m not even sure how I’m still functioning! I did get a good night of sleep last night (thankfully), but I definitely had my patience tested.

Pics from the Weekend

Matty being cute as hell.

Matty being cute as hell.

This is me trying to entertain a toddler in the back seat.

This is me trying to entertain a toddler in the back seat.

Matty & Grandpa

Matty & Grandpa

Picking at my callouses and saying "caca".

Picking at my callouses and saying “caca”.

Hotel Workout

We stayed at a hotel on Saturday night and of course I had to wake up Charlie early Sunday morning for a workout. We headed down to the hotel gym and were surprised to see….well…basically nothing. They had a few treadmills and ellipticals, a few medicine balls, and some dumbbells. Most people would have walked in there and thought “guess I’ll be doing cardio”, but unfortunately for Charlie, I took it as a chance to get creative! I compiled a video of the exercises we did (will post this sometime this week) and I’m posting it here as well so you can try it right away. We did this circuit style and went through 5 rounds. It was quick and we both felt like we got a good workout out of it!

Hotel Gym Workout

 

Questions of the Day:

1. What do you do when the hotel gym sucks?

2. Do you prefer early morning/red eyes or regular daytime flights?

Ramblings, Workouts, and EXPLODING KOMBUCHA!

Wowza! What a day.

This morning, I woke up at 5am wide eyed and bushy tailed. Okay, maybe not like that, but I definitely was awake and there wasn’t a chance of falling back asleep. That doesn’t usually happen to me, but it was a good day for that to be the case. I had a ton of work to do and ended up knocking most of it out before noon! Woohoo! Might have to do that more often. (or maybe not…)

 

Okay, I don’t know if this happens to anyone else, but I seem to have a Kombucha problem. This is my all time favorite flavor,

S_Trilogy

But EVERY time I open a Kombucha, it explodes everywhere and I spend the first 10 minutes cleaning up and waiting for it to stop fizzing.

WHAT AM I DOING WRONG?! I see others grab their Kombucha and open it gracefully without a drop spilled…..why am I Kombucha cursed??? (seriously….any ideas?? lol)

Workouts

I did a very different leg workout than I’m used to yesterday and I’m pretty sore from it. I’ve been focusing on heavy weights, low reps for the last few months and decided to completely change it up yesterday. I did high reps, lower weight, and circuit style. It was a fun way to change it up. Here are some of the exercises I did:

KB Goblet Squats w/ Explosive Rotation (yep, I’ll do a video for that one!)

Lying Hamstring Curls

Straight Leg Deadlifts (feet together)

Sumo Squats

Side Lunge/Jump Side Lunge combo

I definitely felt this one and it worked up a good sweat.

Tonight I’m heading to Iron Boxing again. I’m a bit sore from my leg day yesterday, so it could get interesting! I’m also curious to see how my less-than-stellar night of sleep will affect things. Oh well…I’ve got a fun weekend coming up, so I’m sure I’ll have some time to relax!

The Weekend

Tomorrow, Charlie and I are heading to Phoenix to hang with my little brother for his birthday. I’m excited to see him and the rest of the fam. Especially my cute ever-growing nephew. He melts my heart and cracks me up!

Seriously?! Look at him!!!
<3

Questions of the Day:

Do you have any tips for NON-EXPLODING KOMBUCHA?

Do you prefer to do low weight, high reps OR high weight, low reps when you’re working out?

 

Healthy Breakfast Options + Workouts for the Week 9/7-9/12

Is it just me or is today going by painfully slow? It’s weird. Usually my days FLY by and before I know it, it’s 9pm and I can’t figure out where the day went. Today, the clock just isn’t moving. Maybe it’s the supermoon…;-)

How’s your Tuesday going? I forgot my breakfast this morning and ended up with a coffee and a Quest Bar for breakfast.

I love my Cookies & Cream Quest Bars and all, but that is the most lame-o breakfast. I missed my eggs for sure!

Breakfast is definitely my favorite meal of the day. My stomach is empty (making EVERYTHING taste better), and the day is fresh. I always start the day with a healthy breakfast because it sets the tone for the rest of the day. If I have a sugary or heavy breakfast, I’m less likely to make healthy choices throughout the rest of the day. Here are some of my favorite healthy breakfast options to get my day started:

Fit Lizzio’s Favorite Healthy Breakfast Options

#1

2 Scrambled Eggs (seasoned with cayenne pepper, cracked pepper, and garlic powder)

 1/3 cup oats with stevia and cinnamon

#2

1 cup Liquid Egg Whites

1  Alfresco Chicken Sausage (all flavors are good, but i love the smoked andoulle!)

1 apple

9795_af_andu_smokedandouillechickensausage_12ozdincook

#3

2 eggs over easy

1 slice of Ezekiel bread toasted w/ 1/2 TBSP coconut oil

(I think break the yolks on top of the bread and devour….so good!!!)

ezek

#4

1/3 cup oats

1/2 scoop Dymatize Iso 100 Vanilla protein powder

cinnamon & stevia to taste

Dymatize-ISO-100

I have about a million other favorite breakfast choices, but those are my current ones!

I was able to get in a great Shoulder & Chest workout earlier, and plan on boxing tonight again at Iron Boxing.

I love that class so much. I sweat more than I knew was humanly possible! Anyways, here’s what the rest of the week’s workouts look like:

Workouts Week of 9/7-9/12

Sunday: Full Body Workout DONE

Monday: 20 min. HIIT + Rollerblading! DONE

Tuesday: Shoulder & Chest Workout + Boxing Class

Wednesday: Legs!!

Thursday: Boxing

Friday: OFF (Travelling)

Saturday: Back & Plyos

Sunday: OFF

Questions of the Day:

Do you prefer sweet or savory breakfasts?

What is your favorite splurge breakfast?

What is your favorite breakfast staple?

 

5 Ways to Have A Great Monday!

Good morning friends! Another Monday is upon us. I have mixed feelings about  Mondays. I love the fresh feel of a Monday. The chance to start fresh and put last week in the past. At the same time, it can be dreadful. So many things to do, having to get up for work, the thought of getting through a Monday only to have 4 more days to get through as well. I love my jobs, don’t get me wrong, but I love to go on adventures, relax, and do what I feel like at the moment, too!

After making a commitment to myself that I’d never hate my Mondays, I decided to come up with the 5 things that help me have the best Monday possible. Here goes!

1. Coffee.

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I know this is an everyday thing, but a good cup of coffee can make all the difference in the world. If you can, ditch your regular Starbucks and get some GOOD coffee. If you love Starbucks, fine, but I’ve found that there are FAR better places to get a reallllllly good cup of coffee. Groundworks coffee is my favorite….see if any of your local coffee shops offer it!

2. Workout.

Deadlift set up

Like many of you, Mondays are always busy for me. I do know that if I make a point to get up just a bit early and even do a 20 minute workout, I’ll feel better. I feel more alert for the day, it’s easier to get through meetings, and I start the day knowing that I’ve already accomplished something. If you can’t get it in before work, use it as an after-work stress reliever. It is an instant boost of serotonin, which regulates your mood and will help make you feel happy.

3. Take a Walk.

Another gorgeous hiking view.

After meetings and phone calls, take a 10 minute break to just walk. Don’t bring your phone (unless you have to), and just tune out. Take deep breaths, take notice of your surroundings, imagine you’re in a dream vacation spot, and reflect on all the good things you have in life. It sounds so simple, but can really help you to let go of some stress and breathe in greatness. (Look at me sounding all yogi like.)

4. Plan yourself a surprise.

scratcherThis is probably my favorite of them all. On Mondays, I buy two scratchers from 7-11 and tuck them away in my desk drawer for later in the afternoon. Having something to look forward to throughout the day is so much fun! Maybe I’m just a total dork, but it definitely helps me get through the day to know that something special is waiting for me in my desk. Choose whatever gets you a little bit excited. Whether it’s a piece of chocolate, flowers, or your favorite drink, find something that you just can’t wait to have!

5. Rest.

photo(4)Getting a good night’s sleep on Sunday night can make all the difference in the world. Try to wind down a little extra early to ensure you have the energy you’ll need to push through your day.

I hope these tips help make your Monday the BOMB!

Do you have other tips for Mondays that help you get through? Leave them in the comments below!

Labor Day + Boxing + Workouts + Homicide Hunter!!

This post is going to be alllllll over the place. I haven’t blogged in a week and I have so much to say! LOL

Let’s start with Labor Day Weekend. It was such a great 3 days! Charlie and I did a good mix of relaxing, eating, and staying active. We ate Burger Lounge twice (my favorite turkey burger and fries EVER),

photo 3and watched about 500 episodes of Homicide Hunter.

photo 2OMG, have you seen this show? It is AMAZING. Lt. Joe Kenda is seriously THE MAN. I feel like I would admit to a murder I didn’t commit if I had to be interrogated by him. I can’t stop watching this show.

We also got in a great hike and a fun workout at the gym. The video below shows one of the most ridiculous combos I do. It doesn’t look that bad, but it literally kills me every time. It’s 3 pull ups, 3 push ups, 2 pull ups, 2 push ups, 1 pull up, 1 push up. That’s one set. This is my third. -_-

This week was busy  (and short!), so I did a lot of catching up on Tuesday, after not working on Monday. I love 3 day weekends, but the pile of work that ends up on my plate by Tuesday is a bit overwhelming. Here’s what my workouts were like this week:

Weekly Workouts 9/1-9/5/14

Sunday: Legs

Monday: Evening hike

Tuesday: 20 min. Stairmill + Shoulder/Chest Workout

Wednesday: Rest

Thursday: Full Body Circuit (for a commercial we filmed) + Boxing

Friday: Legs

Saturday: Possibly a hike?

Sunday: Rest or active recovery

Last night, I took a boxing class again. I took a break from boxing for a bit after I got a weird knot in my back. We have some new instructors at Iron Boxing now, so I decided to jump in again. IT WAS AMAZING. I literally sweated out everything in my body. At one point while I was hitting the mitts, I almost thought I was going to pass out. I was giving EVERYTHING I had and pushed myself to the limit. It was incredible and I cannot WAIT to go back. These new instructors are THE REAL DEAL!

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I’m gearing up for another great weekend of relaxing and spending time with some friends! (Oh, and obviously binge watching Homicide Hunter….)

Questions of the day:

Have you ever seen Homicide Hunter? (isn’t it the best?!!?!)

What is your favorite way to sweat?