Tag Archive for dieting

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

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?

 

2 Week Update: Day of Eats

Hey guys!

It’s a Mondenesday over here. If you’re not familiar, that’s a Wednesday that feels like a Monday = stressful. Either way, I’m working away and doing the best I can today. That’s all I can do, right? I’m thinking extra coffee would help, too. 🙂

It’s been almost two weeks since I started my 12 week program with Sohee, so I wanted to give an update and also show you a fairly typical day of eats for me while I’m on this program.

First, things first, here’s an update!

This is the first time in almost 5 years that I’ve been serious about leaning out again. It’s also the first time I’ve tried “dieting” again that has actually felt GOOD as opposed to feeling like a chore. It doesn’t feel like I’m restricted or even really like I’m dieting, for that matter. (If you’re just now hearing about this, I’m following an IIFYM diet).

Hunger

I’m a little bit hungry at times, but that’s normal when dieting (note: starving is NOT normal, but a little hunger is expected). I’m eating enough and it definitely isn’t intense hunger, it’s more of that lingering feeling of wanting something else. I’m actually not even sure if it’s TRUE hunger, to be honest. It can be annoying at times, but it’s definitely not a big deal.

Compliance

I’ve been really good about being compliant with this plan. Like I said, I’m not cutting out anything that I love, so i don’t feel like there’s anything I “can’t” have. If I want something, I just work it into my day. I’m eating enough food and like I said before, I don’t even really feel like I’m on a “diet”.

Results

Friday is my first biweekly in which I’ll submit photos, measurements, and my weight. It will be interesting to compare this to my initial submission and see what has changed. I can already tell a difference, but it will be much easier to tell when I compare photos.

 

So that’s how things are going so far! I’ll start updating with my progress photos once I start submitting my biweeklies…so stay tuned.

Day of Eats

There’s a misconception that by doing an IIFYM based diet that you can just eat junk food and crap all day and still lose weight. That really isn’t the case. You need to eat healthy, nutritious foods about 80-90% of the time (with room for some treats here and there) in order to make the most out of this type of diet. With that said, here are some of my eats for today.

Breakfast:

  • 1 large apple
  • Almond Milk Continental
  • 1 over-easy egg
  • 1 piece of Spicy Italian Chicken Sausage

Lunch:

  • Kombucha (trilogy is my favorite!)IMG_6664
  • Brown Rice, Ground turkey burger, jalapeno cilantro hummus concoctionIMG_6663
  • This little Honey Pattie. This thing was SOOO rich, but made for the perfect little chocolatey dessert. I’d never had one before, but will definitely be buying this again. IMG_6666

Snack:

  • Slap Chocolate Flavored Protein Powder
  • ice
  • almond milk.IMG_6667Blended and enjoyed. (tastes like a milkshake to me…Charlie says it tastes like chalk….guess when you haven’t had a real chocolate milkshake in a while, your taste buds forget. )

 

Snack

Yogurt mess of

  • Fage 0% Greek Yogurt
  • Small handful of Walnuts & Almonds
  • 1 TBSP Peanut Butter

IMG_6668I still have Dinner left for today, but I haven’t decided what that will be just yet!

Hope you’re all having a great day!

Q’s

1. What was the best thing you ate today?

2. What is the one food that you would never want to give up?

 

 

 

 

It’s Been a Minute….

This will make you laugh. I was bored the other night and made this…haha

HA! Anyways… Wow, that’s the longest I’ve gone without posting since I started this blog.

I needed a break, and I can’t say that I’m 100% back yet, but maybe…

Training:

Going amazingly right now. I am LOVING my workouts and seeing better results than EVER!! I’m lifting heavy and really can tell a huge difference in my physique.

Dieting:

I feel better than ever. I am eating a liberal contest diet. Meaning, I’m actually eating carbs every single day (in my first 2-3 meals) and I haven’t felt this good in a long time. My weight has been holding steady the past few weeks, as my body got used to having carbs again since I wasn’t really having much in preparing for the USA’s.(more on that below.) My clothes are getting looser though, and my mind is in such a great place.

Competition:

If you didn’t know already, I’m NOT competing in the USA’s this weekend. I made the decision that I am going to do this the right way. The right way is different for everyone, but MY right way is slowly leaning out. None of this no-carb crapola for me. My body does better with high protein, moderate carbs and moderate fat. My activity level is high enough to support that and it is the way i started this whole thing. I got too wrapped up in “having” to do the show, that I started to do what I’ve always said not to do: eat too little. My body wasn’t responding as well and I knew I needed to get into a long-term mindset.

Future Plans

As of right now I’m not sure. I’d like to compete in a national bikini show this year, but part of me is really turned off by the sport and the judging/posing. I am really considering doing figure. At this point, I’m not finalizing anything because I really just am having a good time working out hard, leaning out and not having a timeline…….

 

It’s becoming a lifestyle. The workouts have always been, but the eating too. It doesn’t feel like a chore anymore these days and it’s what I want to do.

Basically, I’m loving life right now, getting back into music again, training for the fun of it, getting amazing results, and enjoying every moment. I do plan on competing before the year ends, but I’m seeing where this road takes me.