Archive for Workout

Taking On Too Much + Yesterday’s Workout

Well, it sure has been a while since I’ve posted anything! It happens. I’m hoping to be able to pop in here 1-2x per week going forward. I have a lot to share and in addition to being a resource, I like to have an outlet to write in!

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(heyyyy! still flexin’ my life away)

Taking On Too Much

Something that I’ve been doing lately (besides working out of course ;-)) involves a whole crap-ton of introspection. Looking in to all that encompasses ME and figuring out what pieces are essential, and what pieces are just taking up space. (I sound so yoga-y, but I promise I’m not all meditative-hippie-sage burning….not that there’s anything wrong with that, but I’m just not even close haha)

While I’m generally a happy person, I’ve found that I also take on things that are there for no other reason then, THEY ARE THERE.

This can be good at times, but can also leave me really overwhelmed. It becomes a vicious cycle that looks a bit like this:

-Take on too many projects

-Not able to fulfill all projects (so someone gets delayed, cancelled, etc)

-I feel guilty because I’m not fulfilling all of everyone else’s needs

-I simultaneously feel that I am not fulfilling MY OWN needs because I’m busy trying to fill everyone else’s.

Does that sound familiar to anyone else? I know I’m not the only one, I’m just not sure it’s talked about much. 

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(yup, still flexing)

I’m beyond blessed to be given so many great opportunities. I’m currently training clients at 2 gyms, teaching classes at 3 gyms, training myself, training my online clients (you can go here for more info about it), and working full-time doing sales/marketing/admin/everything-in-between for my main job. Did I mention I’m also studying for my CSCS? On top of that, I have two different companies that have approached me in the last week to help them with their own email marketing. Once again…GREAT opportunities and I’m not complaining about that…but I am definitely in a predicament of sorts.

It leaves me with VERY little time to rest. The time I do have to rest, I end up trying to spend doing fun things because I don’t want to miss out on doing fun things just because I’m busy.

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(like wakeboarding and hiking!!!! no way i’m missing out on that!)

Do you see how this isn’t at all sustainable in the long-term?

But the question becomes, what do I give up? What is most important to keep?

I think this is something that everyone goes through at some point in their lives (and likely, multiple times), but it’s been very present for me lately and I am determined to truly figure out what I WANT and not just do things because others want me to do them.

I attended the Fitness Summit at the end of April in Kansas City (you can see my full review HERE), and I remember Alan Aragon making a comment about this very thing. He said that at some point, you’re going to have to learn to say no. To turn down opportunities, and to only go after the things that will be the most fulfilling.

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(Alan is the man! you are too Bret! ;-))

It’s a HARD thing to do when you actually like 90% of everything that you do.

Who do I say no to? Who do I turn down?

I’m still not sure what that answer is, but I risk a 2nd burnout if I don’t figure it out soon. (I had a similar burnout 2 years ago).

Unfortunately, I don’t have all of the answers just yet. And you may not either if this is something you relate to, but I think it’s still important to talk about it. To bring up the issue and connect with others who are in similar situations.

Please feel free to reach out to me if you want to chat! (email: fitlizzio@gmail.com)

Workouts

Ah, the very thing that started this blog in 2008!!! Yep, it’s been 8 years that I’ve had this dang thing. It’s had plenty of time where nothing was being posted, but it is still a very important blog to me and has YEARS worth of content. Old posts actually embarrass me, but I figure that it highlights a certain time in my life so WHATEVS, I won’t delete them.

In training news, I’ve been continuing to train as a powerlifter with the addition of some other exercises that I incorporate because I like them such as box jumps, various bodybuilding movements, and extra glute work (duh).

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Yesterday’s workout was:

Hip Thrusts

275×13, 305×10, 135 + knee band x 5-5-5-5 (5 reps + 5 second hold x 4)

Back Squats

165 x alt. 1, 2 reps for 10 sets

Deadlifts

175 x alt 2, 3 reps for 10 sets

KB Swings

70 x alt 10, 12 reps for 10 sets

This KICKED MY ASS. Not every day is this crazy, but this is just how it went down yesterday. Today I took it easier and did chin ups, deficit reverse lunges, and single leg leg press. Once upon a time (like up until 6 months ago), I used to try to go balls to the wall EVERY DAY. I’ve since gotten better at balancing the super hard days with less intense onces. Only took me like 8 years haha. (“FINALLY!!!” said every coach I’ve ever had).

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Speaking of that……this August marks 10 YEARS since I started working out. To some, that may seem like nothing, but it is a big milestone for me. I’ve been through SO MUCH in those 10 years and I fully plan to put out a picture-filled post that highlights the ups and downs and everything in between in the last 10 years.

That’s all I’ve got for today. I’ll be popping in again soon.

Keep up the training!

-Lizzy

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Snowed In Workout

Good morning peeps! In case you’re curious about the title of this post, I am currently NOT snowed in. In fact, it’s been about 75 and sunny here the last few days, but I’ll stop there before someone throws a tomato at me. 😀 (but before you do, there’s a workout at the end of this post that you can do anywhere with ZERO equipment..woot!)

BUT FIRST…let me talk about me haha.

Random Tidbits

-I started training at a powerlifting gym near LAX (Game Time Strength) and it is awe.some. It’s nice to be in an environment like that (I love the old school garage gym feel) and the people there are super cool.

Here’s a video of me doing Bench Press with 105×10 with 3 boards. I’m working my way up and hope to hit a 135lb bench press in the near future!

-In other news, we have our very last Rockstar Fitness™ Boot Camp at Six:02 this Sunday! It’s been such a fun month with these people and I love seeing new faces every week! After this weekend, we’ll be back at IRON Santa Monica every Saturday at 10am.

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-I recently started looking into Masters programs. I guess I’ve been out of school long enough to not remember how much it sucks haha. I’ve been finding that I want to learn more about psychology and more specifically, the dynamics of organizations in regards to psychology. I still have a lot to do before this actually starts (the GRE is 1st on my list, followed by actually applying to schools!), but I’m excited to do this. It wasn’t something I EVER planned on doing, but yet, here I am. Life is funny like that, huh?

-I’m headed to MAUI next week!!! WOOHOO! My awesome boss is taking our team on the trip of a lifetime, and I couldn’t be more excited. I’ve never been to any part of Hawaii, so this will be a whole new experience (if you have any advice on things to do, send them my way)!

-This is also random, but it is on my mind constantly and I can’t stress it enough. For anyone that believes lifting weights and getting exercise is just about the body…oh, how wrong you are. I would actually argue that the affects it has on your life OUTSIDE of the gym is far greater than in the gym. You cannot cheat, you cannot have someone do it for you, you cannot become better without putting in the work, and the list goes on. It builds patience, dedication, character, humbleness, and accountability. It builds the mind, really. Sure, it builds your muscles too, but I’d say that’s just a side effect compared to the impact it has on your life in general.

Snowed In Workout

While I may not be in the snow, I know so many of you are! I actually did this workout yesterday morning while my dog ran around the park, so I thought I’d share since I didn’t need any equipment aside from a tabata timer (I just used an app on my phone…there are plenty to choose from, any of them will be fine).

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January Full Body Workout + Focus

Hey frannnnds. What up?

I just got back to LA from a super quick trip to AZ for my nephew’s 1st birthday. Both of my nephews are growing up so quickly. It’s pretty insane. Every time I see them (which is about every other month), they’ve grown and have progressed so much! It’s so much fun!

We drove to Phoenix on Friday and got in somewhat late. Because of this, my body felt tight and cramped up. 6 hours in a car will do that to ya! So I woke up early on Saturday and hit the gym for a full body workout to help make me feel human again. It totally worked and also made me pretty sore! Here’s the workout:

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(Take a screenshot and bring it to the gym with you if you decide to try it. As always, check with a doc before starting any new exercise program and always listen to your body. It knows what’s up!)

Focus for the Week

I’ve started putting a focus into each week to organize myself a bit further. My planner is my ride-or-die, but I also found that it’s nice to make 1 or 2 big goals for the week that I can focus on that don’t have to do with work or “things I need to get done”. This focus doesn’t have to be on tasks, it can just be thoughts or actions that you want to follow for that week. This week’s focus: what matter’s most. Let me explain.

I find myself thinking about things that don’t matter FARRRR too often. Things I either can’t control or that literally don’t affect my life whatsoever. I think we all do this to some extent, and social media is definitely a trigger. You see someone’s photo on Instagram of that person doing something cool and you may get feelings of jealousy or start to look at your own life and pick out things you don’t like. I do it and then I catch myself and realize: nope, this doesn’t matter at all. So I’m focusing on what matters MOST. My family, my friends, my job, my goals, and of course, Oscar. 🙂 If I start thinking about things outside of this, my plan is to remove those thoughts immediately. It’s not worth my time and it certainly doesn’t matter.

Hope your Monday is off to a fantastic start! Catch ya later.

 

Workouts + Rockstar Fitness Bootcamp + Cool Quote

Hey! Thanks for the awesome feedback on yesterday’s post. I’m happy to be back.

I’ll admit, getting back into “real-life” mode after so much time off has been a little difficult, but I’m also glad the holidays are over.

It’s been raining here in LA today (think apocalypse), so aside from training my clients this morning, I’m trying to stay indoors until it’s time to workout.

I believe an update on the workout front is due!

-I’ve been hitting it really hard and am loving the results of the work I’m putting in.

-I hit a 305×5 PR on hip thrusts last week (video below)

-I’m sitting at around 165/170×3 for back squats.

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-Deadlifts have been about 205×5 for multiple sets.

-I hit a 100×5 bench press for 2 sets last week for another PR.

Focusing on getting strong has been such a game-changer for me. It’s a change I made over a year ago, but it’s really made a difference in how I view my workouts and myself. I’d be lying if I said I didn’t care what I looked like. Of course, I still do. But I’m much more forgiving these days. I appreciate what my body does for me and I love the new muscles I’ve added. That trumps my focus on aesthetics ten-fold. (And as a bonus I can get away with eating a lot more and still maintaining my weight)

Rockstar Fitness bootcamp is back for the new year and we’re kicking it off with a month-long series at Six:02 Santa Monica! Our first class was this past Sunday and it was SO much fun!

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Cool Quote

I was debating a purchase with my mom and my brother the other day and my mom told me a quote her grandfather used to say. It resonated with me and I wanted to share it because it applies to so many aspects in life:

“$10 won’t make me poor. $10 won’t make me rich”

In terms of fitness and health, one workout won’t make you fit, one meal won’t make you fat and vice versa.

Your consistent habits will ultimately shape what your life looks like.

I thought this was pretty cool, so I wanted to share it with you guys.

I’ll be back Thursday with a fun workout for you guys! Hint: BOOTY

-lizzy

Q of the Day

What is your #1 reason you workout?

In my next life, I want to be a dog + a fun Halloween Workout!

Hey people!

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Long (ish) time no see! I’ve been doing a much better job of not expending more energy than I have, but unfortunately that has meant that the blog takes a back seat. Most of you know, I have 1 full time job and about 4-5 part time jobs, depending on the week. It’s great and not-so-great all at the same time. They’re all fun and rewarding jobs (training clients, writing, etc) but energy is energy and I only have so much!

Hence the title of this blog post. I spend a lot of time with my dog (I mostly work from home), and I observe him a lot. Okay, so I’m obsessed with my dog. Whatever.

The point is, I’ve figured out what he does and what he cares about. And I’ve come to the conclusion, that I’d like to be a dog in my next life. (if there is one). Here’s why:

Things he does every day:

-Play, Eat, Sleep, Potty, Cuddle with us

Things he cares about:

-His toys, going to the dog park, cuddling with us (and just being with us 24/7), eating, and sleeping.

He doesn’t need TV, a phone, or the internet to be entertained. In fact, I often watch him run around the house with a ball for 20+ minutes, fully entertained. When he’s relaxing, he just relaxes. He doesn’t relax and need to do 4 other things while relaxing.

When he’s at the dog park, he’s fully present. He plays with his dog friends, runs around, and looks to us every now and then to make sure we’re watching him (and haven’t left).

It sounds really silly, but I just find it very interesting that his life is very simple, and yet it’s all he needs. If only us humans could take note of some of that…

Workouts

Moving on to some FITNESS! I’ve been working out realllllly hard lately. It’s been super fun (as always), but I’ve found that I need to also stretch my body out a bit, which I’m terrible at doing on my own. I started going to a yoga class a few times a week (i know, i know) and it’s really been helping to open up my body. My lifts are feeling better and while it’s not my favorite thing on the planet, I can’t say I’m not enjoying it a little bit.

Here’s my workout plan for this week a la my coach, Erik Ledin:

Monday: Legs + Ladders (this was planned for tomorrow but I won’t have time to do it, so i moved it up a day)

Tuesday: Chest & Shoulders

Wednesday: Yoga

Thursday: Back

Friday: Arms + Ladders

Saturday: High Intensity Cardio (just 15 minutes)

Sunday: OFF

DIET

While I’ve been a bit on and off over the few weeks, I’m slowly starting to pull myself back. I’ll be honest with you people, dieting is really hard for me. I can (and do) workout consistently and HARD, but when it comes to dieting, I’m a true work in progress. I won’t give up though, that’s for sure. I’ve done it before and can do it again, but to say that it isn’t a difficult process for me would be a lie! It’s super tough on my mind, and because I won’t allow myself to fall back into the disordered eating I lived in for a few years, I’m taking the cautious route. I pull back when I feel overwhelmed. I’m in a bit of a 2 steps forward 1 step back routine, and while it isn’t ideal, I’m still moving in the right direction. Just keepin’ it real up in here!

Fun Halloween Workout

As always, check with a doctor before starting any new exercise routine. Have fun, be safe, and if anything feels wrong, don’t do it. 🙂

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Catch ya later!

-Lizzy

Weekly Update: Workouts, Fat Loss Success, & More!

Happy Friday friends!

First off, thank you for the awesome feedback on the 8 Weeks to a Killer Booty I released last week! That puppy got shared over 80 times on Facebook. I guess people really want a better butt haha.

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HELLO

Anyways, I thought I’d pop in and let you all know that I’m alive and well, just took a little break from blogging.

I’ve been really working on taking breaks and not overwhelming myself, so unfortunately, blogging had to take a back seat.

But that doesn’t mean I haven’t been lifting my little heart out!

How about a little recap from last week…

I was instructed to take a few days off by my coach, since I haven’t done that in, oh, years?

The closest I came to a break was while in Big Bear, except that I hiked, wakeboarded, and paddleboarded my way through the small town. Guess that didn’t really count as a break. =)

WORKOUTS THIS WEEK

Monday: LEG DAY…Deadlifts, Bulgarian Squats, Leg Press, Swiss Ball Leg Curls, Goblet Squats and more!

Tuesday: Upper Body: Barbell Military Press, DB Bench Press, Rows, Lat Pulldowns, and more

Wednesday: CROSSFIT…yep, that’s right. My friend talked me into going to Crossfit with her and it was a lot of fun. Here’s what we did

  • 5 min. EMOM Power Cleans
  • 5 min. EMOM Squat Cleans

11 minute AMRAP

  • 45 Double Unders (i did 135 singles because I can’t do very many unbroken DU’s)
  • 15 KB Swings
  • 5 Hang Clean & Jerks (I did Push Jerks)

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My traps are SOOOOO SORE. I haven’t done any olympic lifting in months and months, so it was like a whole new world for my traps! Haha.

Thursday: Another leg day. This time: Back Squats (was supposed to be front squats but my collar bones were bruised from CrossFit the day before), Hip Thrusts, DB Lunges, Leg Extensions, DB Sumo Squats and some ab work.

Friday: Supposed to be on upper body day, but my body is pretty shot. I’m going to do some at-home yoga (My brain can only handle 30 minutes, so I’ve been doing this Vinyasa flow every now and then. I actually like it too! Who am I?!)

Since I’m missing my upper body day, I’ll be doing it tomorrow instead along with an ab circuit and then will be taking a full rest day on Sunday.

CLIENT UPDATE

I’m so, so proud of my clients Kaspars and Melissa. They both signed up to for my fat loss program and their results over the last 30 days have been amazing! Fat loss success at it’s finest!

They lost a total of 15 inches!!! And Kaspars gained some in the booty!!<==LIFE GOALS

But what really struck me and made my day was this….because THIS is what it’s all about:

“We both see the huge changes in our approach to nutrition. We are much more intentional in our meals. Kaspars packs his lunch everyday, and Melissa works for Wolfgang Puck Catering– so food is always around. Because of the program, she actually takes the time to eat every few hours instead of fasting all day, and feasting in the evening.
Thank you so much for taking us through this. It’s lead to some changes that we intend to keep.
It may sound absurd, but we’ve started treating our bodies like they belong to people we like.” – Kaspars & Melissa Lucey-Grinsberg

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You guys are just awesome. So excited to continue working with you and see where you are in another 30 days. (if you want results like Kaspars & Melissa, email me at fitlizzio@gmail.com)

OPERATION GET LEAN 

Yes, don’t worry. I’m still kicking butt on my Operation: GET LEAN project (my own fat loss goals). I had about a week and a half set back where my head just wasn’t in the game, and I ALLOWED my excuses to get in the way.

I’ve been practicing taking poor thoughts and turning them into positives. For example:

“Ugh, I can’t eat (insert yummy food here).”

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“I can totally eat (insert yummy food here) whenever I want. I’m choosing to work towards fat loss, and more importantly I GET TO do this. I’m not going to eat it right now because it doesn’t support my goals”

It’s been truly life-changing. I don’t ban any foods, as that only contributes to poor eating habits and a poor relationship with food. I eat for my goals, and am still able to eat ice cream, cereal, and all of my other favorites almost every single day.

But I didn’t realize that by having simple negative thoughts like the one above, could be so negative. My awareness of that (thanks to my awesome coach) has led to a big change for me. Of course, I’m always a work in progress, but these simple tactics are helping me to truly transform my body AND mind.

Here is my most recent photo taken about a week ago.

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Next week’s will be even better  now that I’m back on my game! 😀

That’s all I’ve got for now…back soon!

-Lizzy

8 Weeks to a Killer Booty

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It almost never fails when I meet women in the gym: everyone wants a nice butt and great legs.

I’ve always been a big fan of leg/glute workouts. There was a running joke at the gym for a long time where everyone basically thought all I did was work my butt and legs.

(Obviously that wasn’t true)

I will admit, though, I LOVE working legs and glutes. Because of this, I’ve experimented a LOT. I’ve learned from the best of the best, and I’ve been practicing for 8 years (officially last month!). As a trainer, I get to experiment with my clients, too! They love (and hate) it. Since I can’t reach all of you, I wanted to put something out there that you could use to build the legs and butt you’ve always wanted.

8 Weeks to a Killer Booty & Gorgeous Legs

The exercises (click on the exercise for a video demonstration):

  1. Deadlifts
  2. Back Squats
  3. Hip Thrusts
  4. Bulgarian Squats

Here’s what to do:

You can do this program for as long as you want, but I’d suggest taking a de-load week every 8-10 weeks (depending on you and what you/your body needs). You’ll work your legs 3 times per week and I would suggest doing upper body 2 times per week. For example, you could perform legs on M/W/F and do upper body on Tuesdays and Saturdays. Choose weights that allow you to perform the recommended reps. If you can get through the set easily, you need to up the weights. If you can’t get to the minimum number of reps, you’ll need to go lighter.

The goal is to increase your weights every week. For example, if on Day 1 of Week 1 you get your deadlifts up to 135lbs, on Day 1 of Week 2 you’ll try to get 140lbs. Do this for each exercise/day.

Day 1:

Deadlifts: Perform 5 sets of 4-6 reps

Back Squats: Perform 3 sets of 10-12 reps

Bulgarian Squats: Perform 3 sets of 12-15 reps

Day 2:

Hip Thrusts: Perform 5 sets of 4-6 reps

Deadlifts: Perform 3 sets of 10-12 reps

Back Squats: Perform 3 sets of 12-15 reps

Day 3:

Back Squats: Perform 5 sets of 4-6 reps

Bulgarian Squats: Perform 3 sets of 10-12 reps

Hip Thrusts: Perform 3 sets of 15-20 reps

You can also add in any of the following at the end of a workout. I recommend picking 2 exercises and doing 2 sets of each for 20-30 reps as a “burn-out”:

Banded Lateral Walks

Banded Hip Abduction

-Banded Duck Walks

45 Hyperextensions (can be done with or without weight)

Swiss Ball Hip Adduction

Kneeling Hip Thrusts

 

As always, check with a doctor before beginning any new exercise program. If you have questions, feel free to leave a comment below!

 

Workout & Survey

A new month begins!

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Oscar is stoked about it.

This year has flown by, but don’t they all?

Yesterday was a leg day and I’m definitely feeling it today. Here’s what I did:

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  • Deadlifts – 5 sets; finished with 185×6  as my last set
  • Leg Press – 4 sets
  • Bulgarian Squats – 3 sets w/ 25 lb DB’s
  • Swiss Ball Leg Curls – 3 sets
  • Leg Extensions – 3 sets
  • Goblet Squats – 3 sets w/ 50lb DB

This has been my favorite post-workout meal lately. I was really having a hard time choking down a protein shake after my workout, but oddly enough, using LESS almond milk and making it into a “pudding” makes it totally palatable. Funny how that whole texture thing works.

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This or That Survey

I saw this on Lindsay’s blog and had to steal it! Can’t pass up a good survey!

Chocolate or Vanilla?

I think vanilla wins here. I do like chocolate, but usually choose vanilla. I guess it really depends on what it is!

Innie or Outtie?

Outtie

Hot, Hot Summer or Snowy Winter?

Hot summer for sure!!! I don’t do well in the cold at all.

Save or Spend?

I am a saver for sure. I spend money on food and that’s about it.

Elliptical or Treadmill?

Hmm…neither really, but if I had to choose: treadmill.

Banana or Apple?

Applesssss!!!!!! I love pink lady and honeycrisp the best, but jazz is right up there with them.

Morning or Night?

It totally depends. I think night is probably the right answer for me, but at the same time, I do love something about an early, crisp morning.

Love or Money?

Love. But money is also pretty necessary in this world.

Lip Balm or Lipstick?

Lip balm. I almost never wear lipstick. I’m actually not sure I own more than one, and I’ve worn it MAYBE one time.

Butt or Boobs?

Butt for sure. And I’m not just saying that because i have no boobs. Good butts are awesome!

Alone or with others?

Totally depends. Sometimes i’d definitely rather be alone. Other times, i want people around.

Coffee or Tea?

COFFEE.

Straight or Curly?

Curly is more fun…but straight is easier. My hair is wavy and doesn’t like to hold a curl, so this is what I get when I actually try to curl it.

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Three squares or graze all day?

Grazeeeeeee. I love to snack.

Right handed or left handed?

Right, usually. I have some weird things I do totally left-handed and I attribute that to my left-handed father.

Beach or Mountains?

Lake. But if I had to choose? Man, i don’t know. i live close to a beach and don’t go too often. Mountains are really pretty. I’m going to stick with lake.

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Mac or PC?

MAC.

Shy or Outgoing?

Depends. Usually outgoing, but sometimes I get awkwardly shy.

 

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?

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