Tag Archive for fitlizzio

What I’ve Been Up To

It’s been a while since I’ve been an every-day-blogger, and for now, it’s what is working for me. There may be a day when daily blogging is back in my life, but for now I’m on the when-I-feel-like-it train.

I thought I’d pop in for now and let you know what I’m up to these days, so here goes!

Workouts

-Still doin’ it! It’s crazy to think that 9.5 years ago, I stepped into Lifts for the first time and started this crazy, wonderful adventure. I’ve been consistently working out since then and I plan on never stopping.

-My focus has finally shifted to powerlifting. It was something I’d been eyeing for the last 1.5 years and I had started gearing my workouts towards that style, but I finally bit the bullet and started training at a powerlifting gym this past January. I LOVE IT. Not only do I love the fact that I’m getting stronger, but the vibe of a powerlifting gym is just so much different than a regular gym. The focus is very little about aesthetics and very much about strength. You get a break from those who are there “to be seen” and instead get to lift weights with a bunch of like-minded people that also want to be strong AF. It’s quite wonderful. (I still do tons of glute work too, in case you were worried ;-))

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Food

-I’m eating what I want and being mindful of it. I’ve never been happier. I’m not focused on losing weight, I’m in control, and I’m happy with my body. Could I afford to lose 10-15 lbs to be leaner? Sure thing. But it’s not my focus right now. I’m simply focused on eating to fuel my workouts and also enjoying life.

Travel

-I’ve been gone almost every weekend this year! Multiple trips to AZ to see family, Seattle, Park City, Dana Point, and Maui. I’m headed to Kansas City at the end of this month for a strength training seminar and then to Big Bear at the end of June. I guess you could say I’ve got the travel bug!

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Work

-I’m still training clients at 2 different gyms, teaching a weekly boot camp, and working as a business consultant to gyms. The balance is great and I’m so happy that I’m able to work hard and play hard too!

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Oscar

-This is always the first question I’m asked by family and friends. “How’s Oscar?” He is definitely the star of the show and he loves every minute of it. This dog makes my life better. He’s the best friend I could ever ask for.

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That’s what’s going on with me! Tell me what’s up with you! Traveling? Working out? I want to hear about it, so comment below!

3 Things You Must Do to Reach Your Fitness Goals

I sat down here to write, knowing I felt like writing, and found myself with nothing to write about. Cool story, right?

But I also know that once I get going, sometimes the words just start flowing.

And as I started writing that, I instantly saw the relationship of that statement as it relates to exercise.

The fact that sometimes you are a little unsure, not in the mood, or flat out dreading a workout. But if you just start, maybe you’ll get into the zone and end up with a kick ass swole session under your belt.

it reminded me of why it is so important to push yourself to do something, even when you’re feeling unmotivated (and boy is this something I needed to remind myself of, but that’s another story for another day).

The #1 question I’m asked (and it’s almost on a daily basis) is how I find the motivation to workout consistently. Friends, family, co-workers, acquaintances, random people at the grocery store, even fellow gym-goers are curious as to what I have that they don’t.

The answer is going to surprise you, I think. But first, let me fill you in on a few things about myself (and many other fitness “freaks”) that you may not know.

3 Misconceptions about the “Fitness Freak”

  • Working out consistently does not come from motivation. Yes, you read that right. I haven’t worked out consistently for 9.5 years because I was motivated. I’ve worked out for 9.5 years consistently because I made that choice. Don’t get me wrong, I find a lot of joy and fulfillment from working out. I have always been a bit competitive and have always been an athlete. One of my biggest fears is losing my athletic abilities. It’s the reason I not only lift weights, but find other ways to stay active as well. I also see how well working out translates into how I carry my personal and professional life. I see what getting stronger physically does to my mental wellbeing (it’s life-changing, btw). HOWEVER, if I only worked out when I was motivated, I guarantee that my workouts would be all over the place and extremely INCONSISTENT. Motivation is wavering. Sometimes it’s high, sometimes it’s low, and it usually doesn’t stay for very long. It’s unreliable and while you can take advantage of it while it’s visiting, you shouldn’t let it be your crutch or your reason.

 

  • You don’t have to love everything you do. As I stated above, I do love working out. But that doesn’t mean that I love everything I do to stay fit. There are plenty of exercises that I’d happily trade in permanently, but often times it is the exercises that you wish to do least, that you probably should be doing more. It’s fun to do things we’re good at. It’s not as fun to do things that we struggle with, so it makes sense that we all have exercises we hate. While exercise should generally be enjoyable and you should like what you do, be aware that there will be pieces of what you do that you may not always enjoy.

 

  • Piggy backing on the above statement, sometimes you will start to love the things you previously disliked. I used to despise chin ups and bench press. Not surprisingly, I wasn’t very good at either of them. But I also knew that I wanted to get better at both exercises, so I just did them. Low and behold, I now LOVE both of them A LOT. You don’t have to start out loving something to potentially start loving it. So hang in there, keep practicing the things you’re weak at, and maybe, just maybe, you’ll learn to love them.

3 Things You Must Do to Reach Your Fitness Goals

The 3 previous statements bring me to the answer you were looking for earlier in this post. The question of “what do I (and other fitness “freaks”) have that you don’t?”…

The answer is: NOTHING. 

Mentally, I don’t have any magic tools that you don’t have. As much as we all like to think we are “unique”, we’re also kind of the fucking same guys. Sure, we have unique qualities, but at the end of the day, we’re the same damn breed. (And before you tell me I have more time, I have the same 24 hours that you do. We choose the way we spend them.)

Now that we know we have the same tools to work with, it’s important to look at what will make us successful in our endeavors, whether fitness and health related or not.

  1. The goal has to be stronger than your excuses. If it’s not very important to you to be fit, it will probably be hard for you to choose hitting the gym over crushing an entire season of New Girl on a Tuesday night. Finding the reason WHY you want to be fit is crucial. Maybe it’s because you just want to look better naked (totally valid goal). Maybe you know that your family has a history of obesity-related health issues. The fact that you don’t want to be put onto 4 different medications in your mid-30’s. The bottom line is, if you don’t have a WHY, you will likely not be able to push yourself to make the time and effort to consistently exercise.
  2. Just like your muscles, mental strength must be exercised. Just as the current habits we have were learned, we can retrain ourselves to forge new habits. This doesn’t come easily, and requires us to practice. For example, if you’re used to getting home from work each day and sitting on the couch for the rest of the night, it won’t be easy to just start going to the gym after work instead. You may be able to get by with some motivation for a few days, but once that wears off (and it almost always does, hence my advice to NOT rely on motivation), you’ll want to go right back to sitting on the couch after work. These are the times that you have to exercise your brain. These are the times you have to fight the urge to sit on the couch, and just go to the gym anyways. Over time, your habits will change and it will get easier and easier.
  3. You have to be ok with NOT BEING PERFECT. This one is really difficult, but likely the most important. We love to beat ourselves up when we fuck up. We love to throw in the towel when things don’t go perfectly. We love to sabotage ourselves further when we’ve gotten off track even in the slightest bit. And what we REALLY need to understand is that we will never be perfect. We will fuck up, fail, derail, and make the wrong choice. It is not an if, it is a when. Being OKAY with that fact, is what will actually keep you ON TRACK with your goals. It sounds a bit ass backwards, but it’s actually the truth. It doesn’t give you a pass to skip the gym and eat like crap and then just throw your hands up and say “eh, i’m not perfect”, but it DOES give you permission to pep talk yourself and say “i fucked up, but i am not a fuck up. I got off track, but I will not stay off track. I fell down, but I will get back up”.

At the end of the day, consistency wins the race. It’s funny, because we like to think that the extremes are what get us from point A to point B. It couldn’t be further from the truth. It’s the small steps that actually move us forward. It’s the acceptance that not everything will be perfect. It’s the fact that some days we won’t have time for our hour long weight lifting workout and instead, we’ll have 15 minutes in our living room to move. It’s the days you end up at a pizza joint with friends and decide to just eat 1 slice of pizza instead of eating 7 slices and writing off the day as an entire failure. THAT is how we reach our goals. THAT is how we get the things we’ve always wanted. We accept what is, and we do the best we can with it. 

Questions

1. Tell me, what is your goal and what stands in your way the most?

2. Do you push yourself to workout/eat well even when you don’t want to? Or do you give in to what you want to do at that moment?

My Fitness Journey: 9 Years of Ups and Downs Part 3

In my last post, I left off with my recovery from a bad relationship with food and my elimination of steady state cardio. It was something I knew I needed to do for a long time, but it didn’t make it easy. While it was difficult mentally, it was made a bit easier by the fact that I almost effortlessly lost 10lbs in the first 2 months of putting focus on weight training, doing very little cardio, and eating foods I wanted to eat without feeling guilt.

Slowly but surely, my goals started to change towards getting stronger and the emphasis on “losing weight” was dwindling.

Throughout the rest of 2013 and into 2014, I started to really remember why I got into this in the first place and started to remember my roots. I was taught how to lift weights first and foremost, and that was what I loved most.

I continued counting calories throughout all of these years. At some point, I switched from Sparkpeople over to My Fitness Pal, but I’m 99% sure that there isn’t a day in the last 9 years that my food isn’t tracked somewhere. Impressive? maybe. Scary? Definitely. It’s a sign that my relationship with food could still be improved.

Over the last 2 years, I’ve been really comfortable with my body and even though I’m not the lean bikini-competitor girl I once was, I’ve actually grown to love the body I do have, added body fat and all.

But still, there is a part of me that has wanted redemption. A part of me that wants to say a giant FUCK YOU to my eating disorder and to show it that I’m better than that, stronger than that, and can get lean WITHOUT losing my mind. It’s a me vs. me that I haven’t quite figured out yet, but also haven’t given up on.

I’ve tried a few times and have seen some success, but ultimately have failed. I’m actually not embarrassed to admit that, it just shows that I still have work to do when it comes to my relationship with food and my mindset.

I’ve worked with great coaches (Sohee and Erik) that have each taught me some valuable lessons, but ultimately, a coach can’t do the work for you. I’m a personal trainer and know this first-hand. I can’t make my clients take action, work hard, show up, etc. I can only guide them. The coaches I’ve had helped me as best as they could and I did see results and made progress with each of them. BUT, there has always been a fear in me that by heading down the road to fat loss, that I’ll end up in the same position I was in back in 2009. It’s, what I believe, has subconsciously held me back and made me self-sabotage my efforts.

I’ve done a lot of thinking about it over the last few months as I’ve tried to figure myself out and this is what I do know:

-I’ve been able to maintain my weight more or less for the last few years at a weight/look that I am comfortable with

-I’ve been able to lose fat, but haven’t really been able to keep it off (that’s the self-sabotage)

-I’ve gotten stronger and have continued to kick ass in the gym

-I’ve been paying entirely too much attention to what I eat

Did that last one make your head turn? Every article you read asks that you pay attention to what you eat. But this is what has really been striking me as of late. I’ve been tracking my food intake for 9 years and while that can be a great tool for some, I realize that I also have ZERO clue about what my body needs WITHOUT looking to see how much protein/carbs/fat/calories I’ve had for the day. I don’t pay attention to hunger cues very much other than when I’m hungry, I check to see how much i can eat without going over my numbers.

I’ve come to the realization that by tracking everything I put in my body, I’ve become completely obsessive. I could probably tell you how many calories are in almost any serving of food you present to me. I know HOW to eat, yet I rely on calculators. Exclusively.

I think tracking was a great thing for me for a long time, and in the future it may be a great tool for me again, but for now? I think it’s time for me to break up with My Fitness Pal.

I think I need to take a leap of faith and start learning to eat based on my hunger cues and what my body needs, as opposed to choosing to eat based on what the numbers are telling me. This may sound counterintuitive to some, but I believe it is a necessary step in my journey.

There is a good chance that in doing this, I’ll gain weight initially because I won’t really know how much I’m eating. At the same time, I do believe that over time, I’ve been doing this long enough (and know how to properly put meals together to fuel my training) that I think it will benefit me in the long run. I think it will be the key to me putting all this shit behind me FOR GOOD.

It’s a giant unknown, but is something I’ve pondered a lot in the recent months. It’s scary and that may sound silly to some, but it’s been my security blanket for 9 years. I think it’s time to pay attention to my body, and not my data.

It was a good run My Fitness Pal…and Spark People? Thank you for your help over the years, but it’s time. It’s time for me to give up the trackers for a while. Maybe I’ll be back to them, but for the next few months, they’ve gotta go.

FAREWELL TRACKERS

*I appreciate all of you that read through all 3 parts of this. It was a lot and definitely wasn’t easy to write. It’s a tough subject for me, but at the same time, if I can help even one person, it’s worth it. I believe going through that is part of what makes me a great personal trainer and coach to others. I’ve been there, I understand the struggle, and I’ve (mostly) gotten away from it. I’m not perfect, I haven’t solved everything, but I’ve been through quite a bit and have helped others in their journey as well. Please feel free to reach out to me (or someone) if you need help. You can e-mail me at fitlizzio@gmail.com or leave a comment on this post. 

My Fitness Journey: 9 Years of Ups and Downs Part 2

I left you all in part 1 with the day I competed in July 2009. I was more than ready and felt great. I looked great too. After my show, my coaches all told me how impressed they were. They said I nailed my peak week and looking incredible on stage. Mind you, this was only the 2nd NPC Bikini show, so it wasn’t a huge thing like it is today. I think there were 7 people in my height class and maybe 30-40 total competing in bikini that day. Not many people were doing this and social media wasn’t really “poppin'” at the time. I’m pretty sure i was still on myspace….

This was my myspace profile pic at the time..don’t judge me haha

And we're off!

Anyways, this is where things got bad. Up to this point, I had been fighting off my poor relationship with food. I had kept it at bay because I knew I had to compete. Once I was off the stage, I lost control. I had scheduled a photo shoot for the day after my show with Bret’s brother Joel (who is an amazing photographer). I binged right before the photo shoot and tried throwing up so that I could suck it in enough for our photos (I don’t think I succeeded by the way). I was super lean, so a lot of food actually just made my veins pop a lot, but it was the start of a very long spiral down a shitty, shitty road.

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(a photo from the shoot)

I had planned on competing in another competition 5 weeks after my first show, but with Fitness America this time (a different federation). A lot of the ladies that I’d been posing with were doing it, so I wanted to do it with them. I had become close with many of them and it just sounded really fun.few pics. more to come

I binged 1x/week leading up to that show and couldn’t really control it. It showed on stage. I placed 5th and was told afterwards that they’d like to see me a little bit leaner for next time. I knew I didn’t look my best (although I’d argue that was the best my butt has EVER looked haha).

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I had qualified for Nationals at my first show and was planning on doing a national show in October or November, but from here on out, I just couldn’t get myself together. And so started what would be the most miserable couple years of my life. Battling an eating disorder.

I gained about 25-30 lbs in a short time, and felt awful. It’s a funny thing that happens. You get used to seeing yourself so lean, that only a few pounds makes you feel HUGE. The cycle becomes this: you binge, you’re REALLY bloated since you don’t normally eat like that and your body isn’t used to it, you wake up the next day 10 lbs heavier (water weight mostly) and just feel like you look awful (and let’s face it, you look like shit because you’re holding so much water). You vow to not eat all day and you mostly don’t. You perform at least an hour of cardio to “work it off” and then in just a few days, you do it again. Before you know it, the scale is TRULY going up and you’re depressed about it so then it starts again. It’s a cycle of binge, restrict, binge, restrict, and it is VERY common in the competition world. I know so many that dealt with the same issues, although at the time, I thought I was the only one and was very quiet about it. There weren’t a bunch of articles about the issues, and nobody talked about it. I was completely ashamed and watched as my friends stepped on stage. I wrote out my goals, started telling people I was “x” weeks out, and kept trying to get myself together. Eventually I started telling people I was bulking. That was a lie. I wasn’t bulking, I was just not comfortable telling people I had an eating disorder. That I couldn’t eat 1 cookie without eating the whole box. That I couldn’t enjoy any food that I didn’t know EXACTLY what was in it. It was embarrassing and I just wanted to hide from it all (even though it was very apparent something was wrong).

I remember my sister’s wedding. I looked awful. I look at those photos now and it doesn’t even look like me.

makeup(getting ready for the wedding…this is one of the “good” ones)

I remember standing in my dad’s kitchen and him asking “are you gaining weight?” I freaked out and responded “I DONT KNOW DAD” and stomped out.

The thing is, when you get in really good shape, people start telling you how much they look up to you. How they wish they could be like you. How they wish they had the determination that you have. And it feels really, really good. So when you start to unravel, you feel like you’ve not only let yourself down, but everyone else too. Everyone starts to expect that you’re the one that’s going to be eating healthy all the time, working out, and looking awesome. At least that’s what it FEELS like they expect. Whether they do or not, I’m not sure. I can tell you that I not only felt pressure from myself, but pressure from my peers that looked up to me. My family that had complimented my successes. My friends that couldn’t believe I would bring my own fish and veggies on the boat with me to the lake.

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I moved to Los Angeles in May 2011 and the disordered eating continued. It wasn’t until late 2012 that I finally started getting a handle on it. I finally decided that I was going to be OK with who I was, no matter how i looked. This was me and I could either continue to dwell on the past, or I could start anew. I knew that I had to allow myself to eat what I wanted in order to rid myself of the “guilt” I had from eating “forbidden” foods.

At first it wasn’t pretty, but over time, the glamour of a cookie wasn’t really that glamorous anymore. I could eat 1 cookie and be fine with it. I didn’t need to eat the entire bag of chips. I could eat a subway sandwich and not feel like I was a giant loser. In the past, I had not allowed myself to eat ANY of that stuff in the presence of others. I felt like i had an image to uphold, so this was a big step for me.

Over time, I was able to create a healthier relationship with food. I found that most of the time, I actually LIKED eating healthy foods. I ate junk when I wanted it, but it actually wasn’t that often. I finally felt like a normal person again.

I followed that up with giving up cardio. That was another piece that I knew needed to go. In the past, if I didn’t stand on the elliptical or treadmill for at least 30 minutes a day, I felt off. It was useless, and yet that tiny little bit of sweat I drew up made me feel OK so that I could move on with my day. Cardio came before weight training at that point and I knew that needed to change.

Oddly enough, as my relationship with food changed for the better and my physical activity decreased, I actually started losing weight. I dropped 10 lbs in about 2 months and finally started looking like ME again….

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Part 3 is up next…

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?

Swanson Health Products: Review (& discount!!)

While I was given a gift card by Swanson Vitamins to use in their online store, all opinions expressed are my own.

I was recently contacted by Swanson Vitamins and asked if I wanted to try out some of their products. If you’re not familiar, Swanson Vitamins is an online store that carries ALLLLLLL kinds of health products! From healthy snacks to supplements to beauty products! It was funny, because I had been looking around on their website just a few days before they contacted me. It’s like they knew!! 😀

swanson-health-products

Anyways, I gladly accepted seeing that they had such a HUGE variety of items in their store and hello, I had already been eyeing their site just days before. Fate, people!

It took me a while to peruse the site because there were so many things I wanted. I probably could have EASILY spent hundreds of dollars without thinking about it. Since I didn’t want to break the bank, I decided on the following items:

Kay’s Natural Protein Cookie Bites – Cinnamon Almond

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These were awesome!!! They came in a snack size pack and were delicious! I tried them both on their own and as a cereal with some almond milk. They tasted great and I loved that they were packed with 12g Protein in each serving.

Kameda Baked Frosted Rice Snacks – Maple

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These were a little too good! Haha. This was the perfect snack for when I wanted something a little sweet after a meal. It definitely didn’t feel me up, but it was just 50 calories for 2 little cakes and they were really, really tasty!

Quest Nutrition Protein Chips (Cheddar & Sour Cream and Sour Cream & Onion flavors)

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I’ve had these before and while I won’t tell you they taste just like regular chips, for a chip that doesn’t really have any carbs, they’re great! Unfortunately, these were crushed during shipping, but the customer service at Swanson’s was bar none, and they took care of it the same day for me. Love when companies are on top of their stuff like that.

Optimum Nutrition 100% Whey Gold Standard – Chocolate Malt

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I saved this for last because it was my favorite purchase of all! This protein powder might be the best tasting protein powder I’ve ever had (and trust me, I’ve tried a LOT of protein powders over the years…that could be a post in itself lol)! It really tastes like a chocolate malt! I’ve been blending ice, almond milk, and protein powder together (that’s it!) and it is so, so good!

The best part of all of this was the ease at which I ordered my items. The website is super easy to navigate, the check-out process is super simple, and my items came within just a few days. Even when I had a problem, customer service was quick to respond and take care of my problem instantly. They also offer free shipping on orders over $50, which is great (and trust me, it’s easy to find $50 worth of stuff you probably already use on the daily).

It gets even better! Right now you can also save 15% on any order over $75! (15% off + free shipping = SCORE). Use this link to start finding your favorites!

Hope you guys enjoy! I’ll be back to more regular blogging soon. I am also starting a VLog, and the first episode should be up in the next few days. 🙂

-Lizzy

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).”

TO

“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

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