Fit Lizzio Fitness

Just got back from LA a few hours ago, but wanted to check in really quickly!

Pictures are to come, but here are some highlights:

-I met Jamie Eason! Definitely the cutest person in the world.

-I met Ronnie Coleman!!! Light weight baby!

-I sampled a bunch of protein bars and decided I hate protein bars.

-I bought a pack of thermogenic gum for $1.00. Can I say impulse buy? I don’t do thermogenics haha

-Great networking!

-Drove through at least 5 different storm cells on the way to LA

-Realized how thankful I am to eat hot food. And have vegetables on hand at all times.

-Realized that cold chicken/avocado for 3 days sucks.

A lot more happened but you will have to wait for the full re-cap…..

In other news

 I took progress pictures tonight (Last ones were on 12/18/09) and progress is happening! 🙂 Sometimes it is hard to tell when you see yourself everyday, but the pictures proved to me that what I am doing is working. Just gotta keep on it!

I have to be up in about 4.5 hours, so I’m going to sleep!

I just had an entire post written and it got erased and is nowhere to be found.

Let’s try this again….

First of all, if you’re wondering where I’ve been, no sleep+lots to do=no time for blogging.

Workouts

This week has been tough, mainly because i haven’t slept enough this week! I am usually really good about getting enough sleep, but this week I slacked. Next week will be back to the normal grandma schedule. I am feeling the effects of no sleep in my workouts, and my body recovery, but I will catch back up.

This week has been: 2 boxing classes, glute/ham workout, quad/plyo workout, back/bicep workout, and a mixture of stairmill, jogging, and elliptical for cardio. My glute/ham workout on MONDAY has my hamstrings STILL sore. It made this weeks workouts even HARDER than normal. Add a lack of sleep, and lets just say I’ve been dragging all week.

Tomorrow will be yoga, chest/shoulders/triceps, and about an hour of cardio.

If you want your hamstrings to be sore for four days: Stiff leg deadlifts, Reverse Hyper, Single Leg Hip Thrusts, Smith Machine Sumo Squats, and Explosive Lying Ham curls. It got me, that’s for sure.

Nutrition

Food has still been going really well. I am loving the way I’ve been eating. My carbs have been mainly coming from veggies, however, today I decided to eat more carbs from oats/wheat bran. I felt like my body needed some solid carbs, and I listened. The fact that I’m a freaking ZOMBIE, probably has a lot to do with it as well. I know that when I’m lacking sleeping, sometimes my body mistakens its tired/hungry signals. Either way, I felt like a good carby day was probably best anyways. I can tell my body is coming down, and I am feeling leaner. I’m excited to continue this and see the progress continue.

I must confess, I am in a full blown relationship with someone new. His name is Cholula. Guys, I am addicted to this stuff. Regular, Chili Lime, Chili Garlic, it’s bad. I wouldn’t mind this addiction except that the sodium is through the roof!(85mg per teaspoon. Not bad except i use almost a whole small bottle a day!) The good news is that I don’t have any photo shoots/competitions coming up in the next few weeks so I can eat it happily. However, for health reasons, I will try to cut back.

I am kinda dating someone else too. HER name is Mrs. Dash. Yep, I’m a player. THIS however, has NO sodium, so I think I am going to try to get closer to her. Her fiesta lime is to die for. I do have another hot sauce that has only 20mg sodium per tsp, so I’m thinking if I mix that with Mrs. Dash, I might have a winner.

LA Fit Expo

Tomorrow afternoon, my roomie, myself and another fitness gal are hitting the road to go to the LA Fit Expo. We are going there for networking/business and fun. The expo is supposed to be REALLY cool, and it is also a great place to make new contacts. I have to pack 3 days worth of food, which sucks, but the good news is that we have a refrigerator in our hotel room and possibly a microwave!

The weather in LA right now is c.r.a.z.y. If you haven’t heard, there have been tornado warnings and hurricane-like weather. Not gonna lie, I’m kind of scared, but hopefully things will smooth out this weekend.

I’ll be back monday with a full recap of the expo. Pictures and stories to come! My roomie also just got a flip, so I’m expecting some dorky videos will be on their way as well 😉

Have a great weekend! Work hard!!!

Daily Thought: There are some workouts where you just don’t have it in you. Your body aches, you’re tired, your heart is pumping and you just want to give up. This is your chance to prove to yourself that you ARE an athlete. When you have nothing left, give it a little more, you body will reward you.

Get your minds outta the gutter!(or maybe i should..)

Just wanted to stop by for a few things….

For one, please check out my article featured on the  Women’s Ab Workout website!!

Also, the beautiful Melissa tagged me for a blogger award where I name 10 things that make me happy. These are in no particular order.

1. Working out

2. My dog

3. Blaring music while driving.

4. playing my guitar

5. Listening to Pink Floyd in my bed.

6. Getting to the top of a mountain

7. People I can laugh at on a daily basis.(including myself) and the little things in life that nobody else thinks are funny but me.

8. Most of my familia 😉

9. Knowing that i have no fear to try to do anything i want in life.

10. Being at the lake.

That’s all I’ve got for now!!

Anyone who is reading and hasn’t been tagged with this, go for it!!

Ahh, the expo is over. Although it was a fun time, I have to say I’m glad it’s over with. 20 hours on my feet in two days is brutal. Repeating myself hundreds of times all day has given me a new appreciation for salesmen. Monotonous much?

I mentioned that I had to miss my beloved boot camp on Saturday for the expo, so I decided to make up for it today!

I was meeting a few other people to do the workout, but I got there early so I just started jogging.  I ended up doing 2 miles and then the rest of the crew got there.

My total workout included: 3 miles jogged(did sprints on some of the straight aways), 20 bleachers, 300 jump ropes, 100 walking lunges, and a few sets of sprints and high skips. It was a great workout. I feel good. After a light day on Friday and nothing yesterday, I needed a heart pumping workout. The weather was perfect too!

I’m now sitting at work for the rest of the day and just relaxing. The gym is dead so I plan on eating my food, reading and just being happy to be doing nothing. Tomorrow should be a nice day of “me” time which will include a great workout in the morning, a few errands, and hopefully some movies in my cozy bed. Ahh sounds amazing 🙂

Have a great Sunday!

Wow, this week has FLOWN by. I have been so busy and gotten SO much done, and also gotten some KICK ASS work outs.

Monday-Thursday were intense as far as workouts. As long as I make sure that I take a step back and let my body rest, it is okay. I know my body can handle it and if I feel overwhelmed, I just pull back the reigns.

Week of Workouts

Monday:2 miles jog, Ham/Glute Workout, 30 min. on the stairmill, 1 hour spin

Tuesday: 1 hour boxing, Shoulders/triceps, 30 min. Sprint workout

Wednesday: 2 mile jog, Legs/Plyos, 30 min. one on one boxing(although timewise this was the shortest, it was BY FAR the hardest day. I was balls to the walls for the entire 1.5 hours of workouts i got in.)

Thursday: 1 hour boxing, back/biceps(meh, if i can even count that as biceps), 30 minutes elliptical(much more normal day)

Friday: 1 hour yoga, 20 minutes on the arc trainer

So the week did dwindle down, but I still got in some awesome workouts. I feel great!

Yesterday, after yoga(still loving this class!) and cardi-yoing, I was off to work the Egg Whites International booth at the P.F Changs Marathon Phoenix health expo. It was a longggggg day. I know more about egg whites than I ever thought I could, and know that I can successfully stand on my feet for 10 hours straight without keeling over(almost). Don’t get me wrong, I am having fun at this show! It is GREAT networking and the owners of EWI are all really cool guys. I will be there all day today too, and the day should go by even faster, since they are expecting ehhh 95,000 people to come through today. I have a feeling I won’t have a voice, but I can’t wait to tell you all the great benefits of egg whites that I never even knew about 🙂

I am totally bummed though, that I have to miss boot camp this morning. As brutal as it is, I look forward to it every week. I love getting my ass kicked and pushing my body to the limits. It is totally exhilarating and although it’s tough at the time, each time you push yourself to that make/break point and you make it, a small wall in your head is broken down and a sense of accomplishment and empowerment runs through your blood.

Anyyyways. Eating has been great! While at the expo, I only got to eat 2 of the 5 meals I brought, so needless to say I was STARVING and scarfed down two of my meals on my way home, and then had another one when I got home. Not exactly great nutrient timing, but I needed the food and didn’t have a choice. My head was a cloud when I got home. I only had some veggies in my system, and no other carbs and I literally felt like my brain was in the clouds. Like that week before a show feeling. Sleep seemed to help me though and I made sure to have some oats with breakfast.

Today’s food:

M1: 1/4 cup wheat bran, 1/4 cup rolled oats, 1/2 cup egg whites, 1/2 scoop protein powder, 1/2 TBSP almond butter, 1 small orange

M2: 1 scoop protein, 1/2 TBSP Peanut butter, 1/4 cup egg whites, ice, Blended babyyyyy YUM!

M3: 4 oz grilled chicken, 2 cups broccolie/cauliflower, and hot saunce

M4: Protein pancake

M5: 4 oz. ground turkey, 1/4 avocado, hot sauce

M6: Protein pancake

M7: 4 oz. ground turkey, 1/4 avocado, hot sauce.

I also have a tub-o-green beans that I will hopefully get to munch on throughout the day.

Let’s see if I can even get to half of these meals today while working.(doubtful, but we’ll see.)

Breakdown:

1,624 calories

206g protein

52g. fat

96g. carbs

That looks pretty good to me, seeing as I won’t be working out at all today. Tomorrow will be a good boot camp/bleacher workout though, so I’m excited!!

See you manana!

That i am completely addicted to boxing?!

Today was leg day: quads/plyos. It was a tough workout and my legs are still feeling a little worn down from Monday’s madness(glutes/hams, stairmill, spinning, 2 mile jog). It kicked my ass though, and that’s what I like.

I also had a private session with a boxing instructor at my gym. It was 30 minutes, but totally annihilated me. Between the kicks, punches, and pushing him off of me, I was literally at the point of zero energy. Pushing someone off of you or hitting mits, or kicking mits(or your instructor’s BARE stomach..he’s nuts in my opinion…) when you have NOTHING left is mental. I got my ass handed to me and loved every minute of it. I’ve said it before and I’ll say it again, there is NOTHING that gets your heart rate up, and your body more whipped, than boxing. Love it!

I got a lot done today as well. Nothing fun, but things that needed to be done. I worked a little bit, and ran 1 million errands(i counted.)  Tomorrow is going to be just as hectic, and Friday and Saturday I’ll be working the expo at the P.F Changs Rock n Roll Marathon, so I am sure by Sunday, i’m going to be begging for a 12 hour nap 🙂

Any of you tried boxing? or want to?

I was tagged by Chelle to do a post on a typical day for me. I think it’s a cool idea so that people can see what it’s like on the other side of the computer.

My days change on the daily(that sounds weird but im going with it..) but I’ll do a more typical day where I work as well.

5:30AM: Rise and shine…the moon i’m talking about..it’s still dark right about meow.

5:45AM: Meal 1 (pre workout), supplements, take the containers from the fridge and put them in my cooler, brush my teeth, throw my hair in a pony tail make myself look presentable, throw on workout clothes and head out the door.

7:00AM: Arrive at the gym. Warm up on the treadmill for 20ish minutes. Hit the weights, cardio-cize.

9:00AM: Meal 2(post workout). Protein shake=1 scoop protein+1 tsp glutamine+water

9:30AM: Meal 3=real food. Usually a Ground Turkey Pita Wrap and veggies.(usually eaten at the gym)

10-10:30AM: Leave the gym and usually head to work(if i’m working that day) at Go Media. Meal 4 is eaten somewhere in that time.

1PMish: Leave work, run errands

2 or 3PM: Arrive home, eat Meal 5, some days I’ll go do a sprint workout.

5:30PM: Eat meal 6, check e-mail, work on client meal plans, start cleaning up the kitch, cooking any food i need for the next day, packing up food in containers, and showering/getting ready for bed.

That usually brings me to about 8 or 9PM and I get in bed and read, watch tv, or just pass out.

My week days are pretty much the same day in and day out. It seems boring, but I like it.

Anyways, hope you liked that!

I’m supposed to tag a few people soo…..

Becca

Genie

Melissa

Courtney

Meredith

Alyson

Get on it.;-)

Workout

Today’s workout started with boxing. It was a gooooood class today(when is it not?) and left me feeling pretty dead.

I hit up the other gym afterwards for Shoulders/Triceps and got a good pump going. I’m pretty sure my triceps will be sore tomorrow. Not sure about my shoulders, they have a mind of their own and no matter what they only get sore when THEY feel like it. Selfish, if you ask me.

I did a short sprint workout this afternoon, and called it a day. After yesterday’s workout extravaganza, and the fact that tomorrow I have quad/plyo day and a private boxing session, I need to chill out.

The more spot on with my eating, the more intense and frequent my workouts become. Don’t get me wrong, no matter what I’m eating, I still work out daily, but I tend to go a little over board when I’m eating really well. Definitely already feeling a little leaner, and will take pics on the 18th for comparison.

Time to pack up my food for tomorrow, and crawl into bed. It’s only 6:30 and i’m already thinking about sleep:)

These past two weeks, I’ve learned a few new things about me. Just when I thought I had myself figured out……(kidding ;-))

I figured I’d let you guys in on it because maybe you can relate. Or maybe not.

I’ve obviously been learning new things since the day I was born, but the past 2 years, I feel I have learned more than I could have ever imagined. This includes ALL aspects of my life, but for your sanity sake, I will just stick to fitness/nutrition related.

– I feel like I’ve realized this before, but never to the extent that I do now. Happiness plays such an important role in how successful you will be in this health journey(for some, not all..). The problem is you don’t really believe that until you are happy. Then you know. I’m not saying I wasn’t happy, because believe me I have a LOT to be thankful for. What I can say, is that ever since I decided to start working on my mind instead of my body, I have been happier than I’ve been in a long time.

Note to self: A happy mind= a healthy mind. Noted.

–Something food related that I learned. I don’t like how complex carbs make me feel. In small amounts, they are fine, but I am learning that I do much better when I eat a shit-load of veggies as my carbs. Sweet potatoes and oats make me feel very weighed down. Brown rice seems to be okay, so I will probably shift to eating that and quinoa more.

-The more on track I am with my health, the more on track I am with the rest of my life. Can’t even describe how productive I have been these last few weeks!

I’m sure there are things I’m missing, but those were the ones that I thought about today.

Workout

Yesterday’s boot camp was hard. I felt like I got pushed really hard and I could feel the effects of the workout for the whole rest of the day. I absolutely LOVE getting my ass handed to me. Nothing like a workout that just annihilates me 🙂

I set my alarm for 4:15 this morning. I was thinking I’m probably crazy seeing as I didn’t NEED to be up that early, but I did it anyways.

For yoga.

Workouts

My boxing instructor told me I just HAD to go check this yoga class out. I have to say, I was impressed.

I’ve done yoga before, but it’s always been very slow to me and I really enjoy high impact exercise the best. That’s not to say that yoga doesn’t kick my ass, ccuz it does. Every. Time.

This morning was no different, and since I was so tired and it was so early, I think it made it even better. The class flowed really well and the instructor was awesome. During savasana(sp??is that even the right word? ha) we got mini-massages with a mint oil and it was g-l-o-r-i-o-u-s.

I think Friday yoga will be added to my workout schedule most weeks 🙂

-After yoga, I headed upstairs and did 30 minutes on the Arc trainer, followed by back and biceps: Assisted chin ups, WG Lat Pulldowns, EZ Bar Curls(i did 6 sets and did a few drop sets. my biceps were toast.), Cable rows using the rope-hi to low, T-Bar Rows, and some band work.

Nutrition

Food has been great as well. I’ve been making the protein shake of all protein shakes the past few days. It is like a milkshake, i’m obsessed.

In-Mazing Protein Milkshake

Ice

1 scoop protein powder(i’ve been using cake batter, chocolate would be great also)

1/2 TBSP Peanut Butter

1/4 cup egg whites(you can use pasteurized ones, or if you aren’t afraid of salmonella, use that ;-))

Add a splash of water to help with blending

Blend ‘er up. and enjoy!

It’s really good I promise! Let me know if you try it.

Tonight I plan on laying low, and then I have boot camp and work tomorrow. Sunday I am hiking with a friend and working. Hoping to fit a good night of sleep in at least Saturday night though, I’ve been sleeping like a new born.

Have a good weekend!