Archive for July 27, 2015

Dog Beach Sunday + Operation Get Lean Update

Most Sundays, I spend my time thinking about the week ahead, planning, prepping, and most often, dreading. Dreading because I start to think of the 23043 things I need to do and I get really overwhelmed. This week, I decided not to let my mind go there. To just enjoy my day, have fun, and not be on someone else’s clock. Don’t get me wrong, I love my clients, I love my work, but it’s also nice to not have any appointments or scheduled events. Yesterday was just that.

Charlie and I got up around 10am (score for sleeping in!) and finally Oscar couldn’t take it anymore and demanded that we get out of bed. Not kidding, he growled at us until we got up. We got dressed and headed straight for coffee. (Priorities)

We decided it was the perfect day to take Oscar to Rosie’s Dog Beach in Long Beach. The weather was great and watching him run around the beach is too much fun. The first 60 seconds after you let him off the leash is just pure crazy joy. He SPRINTS through the sand, weaves through all the people, splashes into the water and frolics around like a deer. It is seriously awesome!!

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After our day at the beach, we headed home and Charlie went to work. I went grocery shopping, started prepping my food, doing laundry, and finally started preparing for the week around 6pm. I think I like this schedule much better than many other Sundays!

Operation Get Lean!

Speaking of prepping food, I owe you guys an update on how my diet is going. I’m happy to say that it is going really well! I’ve got my head in the game and I’m actually really enjoying this process. I’m training my ass off, eating what I need to eat and the results are showing. I won’t say there aren’t times that are tough, because there definitely are! But I’m in such a good mental state and feel so glad that I’m doing this with a healthy relationship with food, unlike the way I dieted years ago (when all or nothing was how I saw dieting). My post-workout carbs on most days have been a McDonalds ice cream cone or cereal and that definitely satisfies any sweet cravings I have.

IMG_9389I’m also eating plenty of food, so while I do feel hungry at times, I feel pretty good for the most part. On the nights I’ve felt really hungry, I’ve had an extra serving or 2 of vegetables, which almost always takes the hunger away. I’m eating enough for my body and in no way starving myself, but some hunger is expected when you’re aiming for fat loss. The other thing I’m doing I like to call “Macro-Sunday”. I basically eat what I want within a set of macro-nutrient parameters so that I can get any cravings I have satisfied. For example, yesterday I made a pizza bagel with a whole wheat bagel, shredded cheddar cheese, and turkey pepperoni. Totally hit the spot!!!

I’ve had many questions about this, so I thought I’d answer here. For those wondering, I’m NOT following an IIFYM plan for the other 6 days of the week. I’m actually using a set meal plan (created by Erik Ledin) and it is because I’m finding that to be easier for me. I also really trust Erik and he isn’t “just another coach”. The dude is smart and knows what he’s doing. I don’t have to think about my food 24/7 or plan every day, which I’m terrible at doing anyways.  I just plan for the week and then eat the food I have prepped. So much easier for me. This isn’t to say that IIFYM isn’t a good thing. In fact, for many, this is much better for them. I just would actually prefer NOT to have endless options each day. It actually makes this process harder for me. Everyone is different and what works for one might not work for another. I start my clients on an IIFYM plan because I do feel that it can be one of the safest ways to diet (when it comes to the mental side of things), but some of them prefer a set meal plan. Anyways, just thought I’d throw that out there. There is no one way to do this, so don’t be afraid to experiment and DON’T feel like a failure if you try one way and it doesn’t work for you.

Here is what I look like 2 weeks in:

IMG_9380Please excuse the fact that I’m wearing socks (haha) as well as the deadlift bruises on my shins!

I’ve lost –

  • 1/2 inch off my waist
  • 1/2 inch off my hips
  • 1/2 inch off my chest (oh yay! cuz those needed to get smaller! (rolls eyes))
  • 3.5 lbs

Nothing crazy, but that’s just the way it should be. Slow and steady wins the race! I can’t wait to see what the next 2 weeks bring. I feel like I’m in my groove and I think the next 2 weeks are going to see some really great changes. 😀

On top of this, I hit some new PR’s this week too!

  • Deadlift: 6 reps at 205 lbs
  • Front Squat: 6 reps at 100 lbs
  • DB Push Press: 8 reps at 35 lb DB’s
  • DB One Arm Row: 10 reps at 40 lbs

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Overall, this is definitely going as well as I could have wanted it to and I’m just feeling good.

Question of the Day

1. Have you ever taken your dog to a dog beach?

2. What’s your favorite way to spend your Sunday?

Random Updates

Hey guys!

It’s been a while, so how about some random updates!

-I’m still going strong with my quest to lean out. I sort of feel like I’m on auto-pilot. I think it helps that I really like the food I’m eating and I’m not deprived at all. My post-workout meal includes carbs of my choice, so I’ve been getting creative when I can! For example, this was today’s post workout carb=

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It was soooooo good.

-I’ve been taking the time at least once per week to rollerblade at the beach with Oscar. He’s finally got the hang of it (and doesn’t just try to bite my feet the whole time) and LOVES running down the boardwalk with me.

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-My before-bed protein pancake with peanut butter makes me happy. It’s Quest PB Protein + almond milk, mixed together and cooked on a pan (so simple). Then I add drizzly peanut butter on top. It’s so filling and soooo good.

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-I’m trying to plan my fall travel. So far I have a few days in AZ planned, and looking into a trip to NYC and Chicago as well!

-Workouts lately have been soooo good. I’ve been really pushing myself lately and even got a PR on deadlifts today: 6 reps at 205lbs! I’m feeling really strong and I think part of that is due to fueling myself better (timing my carbs and fats better throughout the day).

IMG_9319Post-workout pump!

 

Other than that, life has been pretty normal! I wish I had something more exciting to say, but I don’t!

I’ll be back later this week with my first progress pics since starting this (eek!) and will also have a workout or two to share.

Question of the Day:

1. What are your travel plans for the rest of the year?

2. I’ve never been to NYC (i know!)….where should I stay and what should I see?

How I’ve Been Staying on Track

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Hey people!

Are you pumped for the weekend? If not, it’s time to GET pumped!

Can you tell I have a lot of energy today? Weeeeee.

Anyways, I’ve recently started dieting again. (I hate that word. It seems to make people think you’re starving yourself or being unhealthy. What I mean by dieting is that I’m making a concerted effort to lean out. My goal is to drop some body fat while keeping as much muscle as possible.) If you’ve been a reader for a while, you’ll know I’ve tried and failed at this many times in the past few years, but I don’t give up and I’m back at it again. (more on that below)

The difference this time is my mindset. I’ve taken away all of the excuses, I’ve found my real reason…my “why”, and I’m focused. I’m doing everything I can to stay in this mindset too. It’s really the key to being successful. Being “dialed in”.

On another note, I thought I’d give you a glimpse into some of the things I’ve been eating lately. I’ve been trying some new things and getting creative, so I thought you might like to see it. I’m also eating a whole lot more fat now than ever before, which is kind of fun! This is definitely not all that I’m eating, but just some of the tastier meals.

Here are some of the foods on my menu lately:

-Eggs, egg whites, and cheese WITH coconut oil (don’t knock it til ya try it!)

-Chicken and potatoes with BUTTER (heavenly butter)

-Shrimp & avocado with lemon juice squeezed on top! (I cheat and buy 100% pure lemon juice)

-Protein pancakes with Almond Butter

-Greek Yogurt with fruit

My post-workout carbs are anything from sour gummy worms to low-fat ice cream. Sometimes I’m boring and just have fruit and kombucha, but those are 2 of my favorite things, so I’m perfectly happy with them!

How I’ve Been Staying on Track

Staying on track is hard, and it doesn’t come from being compliant (well, it does but hear me out)….it comes from getting in the right mindset first. Being compliant is EASY when your head is in the right place. When you truly WANT to achieve your goals more than you want anything else. In fact, if you don’t want them badly enough, you’re likely to not ever accomplish them. It’s why many of us (myself included) start and stop so many things. Sometimes our goals change, and that’s perfectly okay. Sometimes the goals we choose aren’t REALLY what we want….and we realize that as we start to get into them. But sometimes, we just aren’t set up to succeed. We haven’t prepared ourselves to take on what is necessary to achieve our goals. Sometimes it takes a few set backs to find out what it is that you need to succeed.

So here are some of the things I’ve been doing differently this time around….

-I’m telling everyone around me that I’m dieting. Accountability!

-I’m prepping and planning my food so it’s always ready for me (and I don’t grab the fastest thing I can find)

-I’m drinking lots of water and adding pure lemon juice to it (it gives it a sour kick and I drink more)

-I’m sticking to my rest days even though it’s really hard! I actually have 3 rest days per week right now. It’s totally weird. I’m used to having 1-2. 3 is a lot for me!

-I’m watching videos and reading other blogs to stay motivated

-I’m chatting with friends to help keep me motivated and on track and using the Fit Lizzio Fitness Private FB group (we have a really awesome group there….email me: fitlizzio@gmail.com if you want to join us!!)

-I’m not allowing excuses to happen. I have a goal in mind and I know how to get there. I’m not getting in my own way anymore, which I’ve been guilty of in the past.

-But the biggest difference? My mind is in the right place for this. I truly WANT it.

The bottom line is that I’m setting myself up for success. I’m PRE-ensuring that I have my bases covered. I’m NOT being lazy and forgetting/neglecting to prep and plan my food. I’m noticing what outside forces try to derail me and finding ways to combat them. I’m keeping my head IN THE GAME. I’m staying on my path. I know it sounds so simple (and in reality it actually is), but as I said earlier, mindset is everything. If your mind is “in it”, all you have to do is execute. Simple as that.

I also want to point out that failing is not a reason to stop trying. I’ve failed A MILLION times. In many endeavors in life, but especially in sticking to my goals. It can be embarrassing and the more you fail, the harder it is to believe in yourself. People around you also start to doubt you. But what I’m realizing is that failure is normal. It is part of us. We were meant to fail. In fact, I believe it is CRUCIAL to our successes. You MUST fail. Sometimes once or twice…and sometimes 30 times! You know what else we were meant to do? Pick ourselves up and SUCCEED. We were meant to persevere. In fact, our failures build our strengths, so long as you don’t let them ground you.

So that’s exactly what I’m doing. I’m picking myself up. And I’m going to crush my goals like never before.

Who’s with me?

 

Underestimating Yourself + Weekend Fun

I am a resource.

I live and breathe health and fitness. And by that, I don’t mean that I am 100% healthy all the time or that I’m the fittest person on the planet. I mean that my world literally revolves around health and fitness. My jobs are all health and fitness related, I personally do my best to stay healthy and fit, and it happens to be what interests me most in this world. So when I say I live and breathe it, I mean it.

With that said, I tend to underestimate myself at times. Forgetting that I’ve been studying, learning, and DOing this “stuff” for almost 10 years. I still have plenty to learn, and am constantly challenging myself to learn more, but I DO know a lot and I tend to forget that sometimes. For me, it’s common knowledge. It’s no different to me than knowing my couch is black and tan. And sometimes I forget that it isn’t that obvious to most people. That is no fault of their own, and as long as they’re willing, I take those opportunities to teach.

I think a lot of us do this. We forget that what WE know is very valuable. Because it’s such a common knowledge in our world, we tend to underestimate what we have to share with others.

It’s the reason I started training clients again. I LOVE teaching others, I love showing them how they can achieve their goals, and it helps ME continuously learn, learn, learn. I’ve been training myself and learning from other world-renowned fitness professionals for YEARS, and now I’m getting to learn by training my own clients and learning it from a whole other perspective.

Because of this, I’ve started sharing more and more fitness tips that I think would be useful for others on Instagram and Facebook. Those things that I felt like “everyone knew”. And I urge you all to ask more questions. I’ve always been a curious person, and whenever I’m unsure, I always ask. Any of my trainers would tell you, I constantly had questions. “why am I doing this?, what does this do? Is this the best way to do it?” and then I would experiment on my own too. So all of this to say, USE ME. Ask me questions. Get my advice.

I’m HAPPY to share! You can e-mail me fitlizzio@gmail.com or message me on Facebook! I’m always listening! (well, Charlie might say differently but…you know :-D)

I encourage you to stop underestimating yourself as well. Share your knowledge. Somebody (or a lottabodies out there might really need it!)

Ok, onto more exciting things…

WEEKEND FUN

This weekend, I taught boot camp, played baseball, and lounged. It was great! Instead of talking about it, here are some photos….

My #1 Fan!

My #1 Fan!

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SO GOOD. Shrimp, avocado, lemon juice, cayenne pepper, garlic salt. THAT’S IT

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Question of the Day:

1. Why do you do what you do? Whether it’s for work, a hobby, etc.

A to Z Blog Survey

I know I just did a blog survey the other day, but saw this one on Caitlin’s blog and thought it’d be fun to do!

Here’s another blog survey, but this time A to Z!

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A – Age: 27

B – Biggest Fear: C&*&roaches (AKA those who shall not be named)

C – Current Time: 8:37am

D – Drink You Had Last: Americano w/ Steamed Almond Milk + Stevia

E – Easiest Person to Talk To: Taylor & Maggie

F – Favorite Song: I definitely don’t have just one, so I’ll go with a song I’m currently liking – Shinedown – Cut the Cord (their new single!)

G – Grossest Memory: Hmm…gross but also hilarious – when Oscar drank ocean water and then proceeded to literally pee out of his butt. hahaha

H – Hometown: Scottsdale, AZ

I – In Love With: Charlie & Oscar

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J – Jealous Of: People who get to travel wherever, whenever

K – Kindest Person You Know: I know a lot of kind people, fortunately! My little bro is pretty awesome, though.

L – Longest Relationship: My current one -3.5 years

M – Middle Name: Allison

N – Number of Siblings: 3 (older sister, older brother, younger brother)

O – One Wish: To continue to live a happy and fulfilling life

P – Person You Spoke To On The Phone Last: A woman from a nearby hotel regarding a business retreat

Q – Question You’re Always Asked: “Are you persian?” no. & “Does his tongue always stick out like that?” YES.

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R – Reason to Smile: Life is good!

S – Song You Last Sang: Sound of Madness by Shinedown

T – Time You Woke Up: 7:08am

U – Underwear Color: Green

V – Vacation Destination: ALASKA

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W – Worst Habit: Nail biting -_-

X – X-Rays You’ve Had: My knee when I was in middle school

Y – Your Favorite Food: Grapes

Z – Zodiac Sign: Pisces

Okay, not it’s your turn!

-Vacation Destination

-Favorite Food

-Grossest Memory

Reply in the comments

 

Hitting Your Workout Groove + Less Serious Stuff

Hey guys!

We are THISCLOSE to the weekend! Woohoo!

I have a good mix of relaxation, fun and activities planned into my weekend:

-Teaching Boot Camp

-Friend’s Birthday Dinner

-Playing baseball (I joined a men’s wooden bat league!)

-Laying by the pool

Good Workouts and Hitting your Workout Groove

I’ve been getting in some really great workouts lately and it reminded me of the ups and downs that come with fitness. You go through times where you just have it in you to push really hard, hit new PR’s, and see great results. Then you have times where you are unmotivated, barely getting through your workouts, and just feeling kind of BLAH. These times can last anywhere from a few days to a few weeks. It isn’t a perfect cycle and it goes in waves. I’m currently on a HIGH with workouts and have been really crushing it in the gym! I took a week off when I was in Big Bear and can’t help but think that giving myself a break from the gym was the exact motivation and rest my body needed to start hitting it hard again. Finding your groove isn’t easy and isn’t always something you can wrap your head around. It’s easy to workout when you’re feeling motivated, and extremely difficult when you’re not. The important thing to keep in mind is to stay consistent and push through no matter what you’re feeling that day. This isn’t to say that some days are better taken as a rest day, because there are definitely times like that, but I’m talking about the mindset. If your head is what’s getting in the way, you have to push past it. You have to keep on keepin’ on and KNOW that if you’re in a rut, at some point it will turn around. It’s part of the process and learning to love and trust the process is a HUGE thing that has taken me YEARS to learn. I used to hear it and even repeat it to myself, but I didn’t truly believe or understand it. These days, I do. I get it. I’ve been training for 8 years straight now (hard to believe!) and it amazes me that I just keep learning more and more about myself, training, the body, and how they all work together and sometimes against each other. This is sort of a brain dump, but I couldn’t help but think about it today. So what should you take away from this?

If you’re having a bad/off day, week, or even MONTH, don’t get discouraged. YOU ARE NORMAL. Everyone goes through it. Bodybuilders, gymnasts, athletes, you name it. No matter how much someone seems into their sport, there are times where you just don’t feel like you’re able to push and give 100%, and that’s OK. What’s important is that you stay in the game. You give what you can that day, and you trust in the process. The good days WILL come back.

(drops mic, walks off stage)

Less Serious Stuff

-I posted this photo on Instagram last night….Oscar is going Hollywood on me….

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-If anyone tries to bring you down, just send them this photo

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-Does anyone else’s dog sit on their lap like a human? Oscar is so odd.

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Look at where his feet are!

-I went to Ross the other day and bought a bunch of tank tops for like $6 each. This is one of them. Love bargain shopping!

IMG_9094Hope you all have a wonderful weekend!

Question of the Day

1. Are you currently in a high or low with your workout routine?

2. Are you obsessed with your pet like I am?

 

Tuesday Workout & Fun Fitness Survey!

Hey Hey!

How’s your day going? Mine started with a half-asleep-but-killer leg workout!

I got to bed a little bit later than planned last night and was a little slow to get going this morning!

My workout started with heavy squats and I think I was yawning in between each set. 😀

I ended up doing this workout:

  • Squats: 4 sets of 5 reps (135, 145, 145, 145)
  • DB Walking Lunges: 3 sets of 12 (20 lb DB’s)
  • Medicine Ball Jump Squats: 3 sets of 15 (16 lb med. ball)
  • 45* Hypers: 2 sets of 20 (25 lb plate)
  • Banded Hip Thrusts: 2 sets of 20 (heavy + extra heavy band)<—-these were HARDDDD
  • Leg Extensions: 3 sets of 12-15 (90, 110, 130)
  • Lying Ham Curls: 3 sets of 10-12 (50, 60, 60)
  • Banded Hip Adduction: 2 sets of 30 (heavy band)

My legs are definitely a bit shaky after this and I’m pretty sure I’m walking funny!

fun fitness survey

I saw this blog survey on the interwebs and since I love filling out forms, I just had to do it!

1. What did you eat for breakfast?

A Chocolate chip banana muffin that my mom sent me home with (YUM), some grapes, and a coffee. Normally I do eggs + egg whites and fruit, but I changed it up today!

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Photo doesn’t do it justice. SO good!

2. How much water do you drink a day?

Not sure. I keep a bottle with me wherever I go and drink throughout the day.

3. What is your current favorite workout?

I love lifting weights.

4. How many calories do you eat a day?

Anywhere from 1700 – 2400. I eat what I want, but don’t try to hit a certain number each day. That’s just where it falls.

5. What are your favorite healthy snacks?

Fruit, Quest Bars, coffee (that’s a snack, right?!), and nuts.

6. What do you usually eat for lunch?

My go-to: brown rice, a turkey burger chopped up (or chicken), avocado and hot sauce

7. What is your favorite body part to strength train?

Legs and Booty!!

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8. What is your least favorite body part to strength train?

Triceps.

9. What are your “bad” food cravings?

I don’t really label my food as good or bad. But for the sake of this question….sour candy!

10. Do you take vitamins or supplements?

I have been taking the About Time L-Glutamine, Multi-Vitamin, and Joint Supplement recently.

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11. How often do you eat out?

I grab food from Whole Foods and the Co-Op (like Whole Foods) quite often, but other than that, maybe once per week.

12. Do you eat fast food?

I haven’t had fast food in years unless you count a McDonald’s ice cream cone every now and then 😀

13. Who is your biggest supporter?

My parents, family, and boyfriend. (and Oscar too!)

14. Do you have a gym membership?

I work at a gym, so yes.

15. How many hours of sleep do you get a night?

Realistically 7ish.

16. Do you have a “cheat” day?

No. I eat what I want for the most part. Some days I try to eat less junk than others.

17. Do you drink alcohol?

Nope.

18. Do you have a workout buddy?

Sometimes I workout with Charlie or friends, but usually I’m on my own. It’s hard to find the RIGHT workout partner (possibly even harder than finding the right life partner haha….but really.)IMG_8918

19. What is the best thing that has changed about your life since committing to a healthy lifestyle?

My confidence. I used to be shy. I was unsure of myself when going after things. Now, I feel like I can take on the world! It really is life-changing and hard to describe unless you’ve experienced it.

20. What was the last healthy thing you did?

I worked out this morning! Woohoooo.

Questions of the Day:

1. Pick one survey question and answer it in the comments below!

VLOG: Tips to Start Feeling Better Right Away

Hey guys,

With summer parties and 4th of July celebrations, I thought this was the perfect time to share my tips on how to start feeling better in just a few days! If you like this video and want more like it, please subscribe to my channel, as there will be more to come!

 

Hope you all have a wonderful and safe 4th of July weekend!

Why Lifting Weights Rocks + Leg Workout

Wednesday already?!

I’m not complaining, but this week is kind of flying by! I also have Friday off of work, save for a few personal training clients, so I’m definitely excited about the weekend! Summer is just the best!

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Since taking a week off from the gym, I’ve been getting in some really awesome workouts! I thought I’d share my leg workout from yesterday. It was a KILLER. I even posted a video on Instagram mid-workout. For anyone that thinks weight lifting doesn’t have cardiovascular benefits, think again! I was sweating and breathing hard the entire workout!

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As you all know, I’m a big believer in lifting heavy weights (which is totally relative to what is heavy for each individual person). Lifting weights and working towards getting stronger WILL change your body composition. If you’re eating in a deficit, you WILL start to lean out and the beauty of it all is that as you put on more muscle, your resting metabolism increases, which means you’ll burn more calories throughout the day even when you’re just sitting around. Bret Contreras put up a great Facebook post the other day that sums it up pretty well. Smart guy!

This point really, really, really needs to be driven home. All of my clients who stay the same weight and gain a lot of…

Posted by Bret Contreras (Fitness Page) on Thursday, June 25, 2015

Okay, on to the workout:

LEG DAY

-Hip Thrusts (4 sets of 5 reps): 255#, 275#, 275#, 255#

-Deadlifts (3 sets of 12 reps):  135#

-DB Bulgarian Squats (3 sets of 12 reps): 15# DB’s

-45 Hypers (1 set of 20 reps & 1 set of 15 reps):  25# plate

-Lateral Band Walks w/ Squat (2 sets of 20 per leg): I used a light band

-Kettle Bell Swings (3 sets of 15 reps): 20kg KB

Question of the Day:

1. What’s your favorite way to sweat?

2. Any fun plans for the 4th?