Tag Archive for get fit

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.

Screen Shot 2016-01-05 at 12.48.47 PM

-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!

Screen Shot 2016-01-05 at 12.44.37 PM

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?

Track Workout + Leg Workout {videos}

Good morning friends!

How’s your Monday treating you so far? Mine’s been pretty productive so far, so I’m trying to continue on that wave. I have soooooo much to do this week (a few writing projects + regular work), so I’m trying to keep myself on track to finish it all.

I started my morning with a track workout that knocked me on my ass.

I seriously could barely walk afterwards. My legs were shaking and all I could think about was taking an ice bath.

Side note: If taking an ice bath sounds like a GOOD thing…you’ve officially kicked your own ass.

After the workout, I grabbed a coffee from my favorite place (it made my legs feel better, I swear), took a shower, iced my legs (because I didn’t have enough ice for a legitimate ice bath), and made breakfast.

I’ve been on the same kick lately: 1 egg, 1/2 cup egg whites, 1 slice of Ezekiel bread, and shredded cheese.

Pre leg workout meal. 1 cup egg whites, 1 whole egg, 1 slice Ezekiel bread, and some shredded cheese.

It’s so delicious and satisfying that I just can’t steer away from it yet! I’m sure in time I’ll get sick of it, but until then…it’s my go-to!

Leg Workout

Yesterday I did a leg workout that also got me pretty good.

I started with heavy squats (3 sets of 1-5 reps). Here were my numbers:

Set 1: 145 x 5

Set 2: 155 x 4

Set 3: 165 x 3

165x3...Here I go!

I haven’t squatted heavy in about 2 weeks, so I didn’t really try to push it too hard. I plan on hitting legs again later this week, so I may try to go heavier then.

The rest of my leg workout:

Deadlifts: 135 x 12, 145 x 12, 155 x 10

Walking Lunges: 50 x 15, 50 x 15

45* Hypers: 10 x 30, 10 x 30

Banded Hip Abductions: 10 reps leaning forward, 10 reps neutral, 10 reps leaning back for a total of 2 sets

Q’s:

1. Do you take ice baths? Have you ever?

2. What’s your go-to breakfast? (Maybe it will help me break out of my rut)

 

It’s Never Too Late

WoohoO! We made it to Friday!

I had a late-ish night last night, but only because I was hanging out with this stud muffin:

Love this little guy! :)I drank a lot of coffee today when I got up and spent this morning on back to back to back to back phone calls and am now working on emails on emails on emails. 0_o

(Oh, by the way, just a heads up! I’m doing something cool with my subscribers to help them reach their goals. If you’re curious about it, subscribe to my e-mail list and I’ll send you the info. I promise I’m not an annoying e-mailer and if you hate me, you can always unsubscribe. ;-))

* = required field

Anyways, as I was saying….I’m pretty buried today with work, but I’m hoping to crack it out in record time. When I’m in the zone, I can work pretty quickly, so I’m hoping I can get IN THE ZONE today. I took a break to blog because after being on so many phone calls, my mind just needs a minute.

It’s Never Too Late

I was recently talking to a friend of mine who is in her early 40’s and we were discussing workouts and fitness (shocker, right?). She asked me what I do for workouts and how I got my bubble butt, and so we started talking about my training. I was explaining some of the exercises I do, that I lift heavy, that I do some conditioning, and that I just stay consistent with my training. She stopped me and said to me “geez, i wish I could do that. If I was your age, I’d start training with you!”.

This woman is in decent shape, does a lot of cardio, and doesn’t have any physical disabilities, so I looked at her and said, why can’t you start now? She gave me the usual response/excuse of being too old, not having time, blah blah blah. I told her that ANYONE can start somewhere and that it’s never too late to start something new. She didn’t seem convinced, so we continued chatting.

I told her I didn’t get to deadlifting 225 overnight. It took me a lonngggggg time to build up to that. YEARS. Lifting heavy means something different for everyone, so I clarified to her that my  heavy weights are not going to be her heavy weights and that all she has to do is pick up weights that feel heavy to HER.

We discussed this for a bit and she finally started to get motivated. I could see it in her eyes that she finally believed that she probably could do that. She started getting excited and I gave her a few exercises, resources, and training tips to work on, and that she should email me in a few weeks to let me know how it’s going. She left the gym with a twinkle in her eye and I’m excited to see how it goes for her.

This completely made my day and was something I knew I wanted to share with my readers. I get into conversations just like this quite often. For some reason, someone along the way told us that our age and/or timing were the end-all-be-all for starting something new. That if you didn’t do it at a certain time or did it “too late in life” that you couldn’t do that.

….And some of us actually believe that.

That is SOOOO far from the truth. You can start ANYTHING you want at any age barring any true barriers. Look at all of the people that go back to school for their master’s degrees at 40, 50, even 60 years old. Why should training be any different? You don’t have to do what you’ve always done. It’s 2015, and almost everything is acceptable now, people. If something looks interesting, exciting, fun, or just intriguing to you….TRY IT. Know who you are and where you are in your fitness level, and just start from there. You have nobody to compete against except for yourself and when you start to notice that you’re improving, it’s a really amazing feeling.

I encourage anyone that has ever thought it was “too late” to try something new, to take the first step. Take a free fitness class, do an intro session with a personal trainer, or walk into the weight room for the first time (I promise, everyone in there is too focused on themselves to be watching you).

IT ISN’T TOO LATE. Take advantage of where you are now, and start doing something you’ve always wanted to try.

The Real Workout Starts When You Want To Stop + FitLizzio.com

Q’s:

1. What’s something new that you’ve tried recently?

2. Have you ever tried something you thought you’d love and ended up hating it after you tried it?

Monday Morning Boost (WORKOUT!)

Hey guys!

I had a full, crazy, weekend that included walking a total of 19 miles. I’ll give you a full update tomorrow, but thought I’d start the week off with a Monday Morning Boost!

Try this workout today. It should only take you 15-20 minutes and will definitely get you sweating bullets!

Enjoy!

(As always, check with a doctor before starting any new exercise program. Listen to your body and don’t push yourself past what you’re capable of.)

monday boost

 

My Weekend {pictures} + Leg Workout w/ Plyometrics

Happy Monday peeps!

This weekend actually felt quite long (not that I’m complaining), so I feel good and refreshed coming into this week. Here’s some of the fun I had:

Saturday, I took a boxing class in the morning. It was quite the sweat session! There were 3 instructors bringing the pain for an hour. Even though it was tough, I had a blast. Can’t wait for tomorrow night’s class!

photo 1

After we showered up, I decided to get a my hair blown out before we headed to a music festival. It wasn’t a fancy festival or anything, but I just didn’t feel like doing my hair. -_-

Guys…I’m SUPER lazy with my hair. I either let it air dry or put it up in a top knot. I have SO much hair and it’s wavy/frizzy, so it can be a pain in the ass. Anyways, once my hair was all done and pretty, and since I knew I’d actually be wearing NPC (normal-people-clothes) instead of gym clothes, I decided to do my makeup too! (Call it a national holiday! Alert the press!)

photo 2

We then headed out to the Eagle Rock Music Festival. It had promise, but ended up being somewhat of a fail. The vibe was really cool and very family-oriented, but the music was just meh. There were a LOT of DJ’s (not my thing…and I can’t understand what is entertaining about watching someone stand in one place pushing buttons on a laptop and turning discs….but I digress) and the only decent bands were playing in acoustically untreated buildings = muddy musical mess. We did see one latino band that was totally not my style of music, but TOTALLY GOOD. Had we known what the rest of our options were, we definitely would have stayed and watched them longer.

People standing around watching a DJ....I DON'T GET IT. WHAT IS THERE TO SEE?!

People standing around watching a DJ….I DON’T GET IT. WHAT IS THERE TO SEE?!

Sunday, we headed to the batting cages to hit some balls. As many of you know, I played on the guys’ baseball team growing up, so I love getting chances to play! Happy to know, I’ve still got it!

We watched a little bit of the Chiefs game, and then I headed to the sauna gym for a workout. We’re going through a major heatwave (…didn’t I move from AZ to get away from that?!), so the temps have been quite ridiculous. Like, 97 in Santa Monica ridiculous!

Leg Day Insanity

4 sets of

Superset #1: Barbell Squats at (95lbs x 15) w/ Medicine Ball Jump Squats (10lbs x 15)

3 sets of

Superset #2: Leg Extensions (50lbs x 15) w/ Supinated Hamstring Curls (50lbs x 15)

3 sets of

Superset #3: Barbell Walking Lunges (50lbs x 12 per leg) w/ Split Squat Jumps (bodyweight x 10 per side)

2 sets of

Superset #4: (1 leg at a time!!!) DB Step Up (20lbs x 10) w/ Step Up Jumps (bodyweight x 10)

I may or may not have walked out of the gym looking like I just jumped off a horse. As always, check with a doc before starting any new exercise routine. Use weights you’re comfortable with. I posted mine for reference, but you should do what is best for YOU.

Hope you guys have a great rest of your day! I’ll be back tomorrow with some more workouts for the week.

Be sure to check out my Ask Me Anything post and leave a comment with any questions you may have! I’ll be answering them all this week on the blog!

Question of the Day

1. What is the weather like in your part of the world? Still summer-like? Fall? Winter-y?

Memorial Weekend Re-Cap + Fitness for the Week

Ohhhh wow. It sure has been some time since I’ve posted anything here!

You know how it goes….a day goes by…then another….

I didn’t mean to go all invisible on you guys there, but I just got busy and well…HERE I AM.

So what’s been UP?! I’ve been up to the same old things….boxing, rock climbing, working out, working…but definitely missed blogging! So let’s get right back into some regularly scheduled blogging by starting with my weekly fitness plan!

Weekly Fitness Plan 5/26-6/1

Monday: OFF (Sunday we worked out and played volleyball all day, so a rest day was needed!)

Tuesday: 20 minutes on the stairmill (mostly to clear my head from back to back meetings) + Boxing at ABA

Wednesday: Legs/Booty + Bouldering

Thursday: Upper Body + Boxing

Friday: Crossfit

Saturday: OFF

Sunday: Full Body

As you can see, I’ve added a 2nd day of boxing into my routine. I’m just absolutely LOVING it. I literally think I sweat out LAST Memorial Day’s shenanigans in class last night. So. Sweaty. I actually went to the grocery store after class and was embarrassed by how wet my tank top was. I normally don’t care, but this was a whole new level. Sorry Ralph’s shoppers.

Memorial Weekend Re-Cap

I mentioned that we played volleyball this past Sunday. It’s been about a year since the last time I played and I forgot how much fun it is! I knew we would be out in the sun all day, so I was determined to NOT get a sunburn like I always do. I did it all right….I put sunscreen on my face, my arms, my legs, my shoulders and chest, and had Charlie lather up my back.

Got home…..bright red stomach. I forgot to put sunscreen on my friggin’ stomach. I WAS SO CLOSE. Next time, Lizzy…next time….

Aside from a day at the beach, we laid pretty low, relaxed, sat in traffic (because that’s just what happens on a holiday weekend in LA), ate some good meals (Burger Lounge has the key to heart, FYI), and watched some Bob’s Burgers. That show is HILARIOUS. Since watching the show, I have actually started to break out in song when I don’t know what else to say. Charlie loves it. He won’t admit it, but I know he does. 😀

How was your Memorial Day Weekend? 

Have you seen Bob’s Burgers?!

bobsburgers 

 

Winter Workout

It feels like a whirlwind, but somehow the holidays came and went and we’re all getting ready for New Years! You want to know what I’m doing for New Years? Grilling venison and plopping on the couch with a movie. Yeah, we like to party hard. At least I have a hot date.

So where the hell have I been?! I last left you with the Legend of the $5 Coffee Table. Well you will be glad to know that it’s still in my living room and is now accruing more stuff on top of it. Operation Jungle Gym is in full effect.

Anyways, I headed out to Kansas with the boyfriend to visit his family for the holidays. I’m an Arizona girl converted to a Southern California girl. Kansas=cold. As a kid, I spent many winters in Chicago with my extended family, but it’s been a good 10 years. The only snow/cold I’ve been in recently has been for snowboarding, which is an entirely different situation altogether. Needless to say, I don’t do well in cold. Hell, the Santa Monica arctic temperatures right now are killing me!

At this point, you’re probably wondering why you’re reading my complaints, but I promise I have good intentions. You see, even in the blistering cold, I managed to run outside twice and do two indoor workouts. Point being=there is no excuse for not being able to fit in a workout! I did these workouts before, between, or after family events and although it was NOT comfortable, I felt SO much better afterwards.

I do realize that I’m a little bit psychotic and not everyone is ready to venture into 16 degree cold to get a workout in, but the workouts I did inside were absolutely killer and required no equipment and minimal time. I made my manfriend join in too and even though it only further solidified his theory that I’m trying to kill him, I think he secretly enjoyed the challenge.

Try these out and let me know how it goes 😉

cold outside workout

(This workout takes about 20 minutes give or take.)

Warm Up: 25 burpees

then

10 Rounds for Time

10 Air Squats

10 Push Ups

10 Sit Ups (or mix it up and throw in different ab exercises)

Then finish off with one more round of 25 burpees

Feel free to modify the reps, sets, etc, but this was a butt kicker! Let me know how it went when you try it!

Stay tuned for Workout #2….

Happy New Year from Us!

merry christmas 2012