Fit Lizzio Fitness

I couldn’t take that much time off from blogging. 🙂

Thanks for everyone’s concern/well wishes! I have just been really stressed out lately, and having blogging on my to-do list was stressing me out even more as dumb as that sounds.

I’ve figured out that I really need to start planning my days better. I put things off and end up having lazy days followed by massive busy days where I can’t breathe. I need to learn balance. HA. Harder than it sounds for me.

I am a person of extremes. If I do something, I go into it FULL on. This is good in some ways, not good in other ways. I can’t  stop a workout in the middle. If I decide that morning I’m doing an hour of cardio, a half hour will not suffice. On the opposite side of the spectrum, if I eat one cookie, I’m eating the whole box 😉 Getting a little balance wouldn’t hurt.

Although some stress has been work related(year-end accounting is stressful, especially dealing with not one, but TWO thefts in the company. Ugh.) Even more stressful is my family, though. My counselor compares us to the Sopranos. Do I take that as a compliment?? 🙂

Without divulging too much, I am just going to say that I am glad I have become an independent person as I’ve grown up, because I need my independence right now, and am taking it. Other than my older sister and older brother, I hope the rest of the fam has a happy holiday 🙂 I say this very light heartedly, because I guess the one good thing I got from my mom is to find the good in any situation. Don’t worry about me though, I’m on solid ground. I’m a happy girl and the stress will fade. It always days. Clouds will clear, and I’ll bask in the sun. Until then, I’m going to run in the rain. Excuse my corny metaphors please haha.

Exercise

Ugh. So after my weekend of boot camp and bleachers, my quad has been nagging at me this week. I didn’t do cardio on Monday because I needed some rest, and Tuesday, I started the elliptical and could feel the quad a little bit. It isn’t an injury, yet, it’s just overworked. I gave it rest Tuesday. Today I did a half hour of incline walking and it felt fine. I am going to hike tomorrow and see how it feels, but no leg workout for me this week(other than Monday’s ham workout.)

This week so far, and planned:

Monday: Back/Ham workout – Eh, i wasn’t a fan.

Tuesday: Shoulders/Triceps: Pretty good

Wednesday: Chest/Biceps, 30 min. incline walk : Loved it.

Thursday: Boxing ,Morning hike with the roomie, Back/Hams again(i really wasn’t a fan of Mondays workout), and then sprints(as long as my quad feels good)

Friday: Shoulders, 1 hour cardio

Saturday: Boot Camp

Sunday: Bleacher Workout…depending on quad

So that’s the tentative plan.

Nutrition

Had a convo with the roomie last night. We were talking about how much competing changes your mentality with food. I think about when I was in high school. I ate horribly, but I was always skinny because I didn’t really over eat. Sure, sometimes I did, but my friends used to always joke that my eyes were bigger than my stomach(and they meant that literally because i have slightly larger than normal size eyes ;-)). I never cared about food all that much until I started dieting. Then I stopped dieting, then I found clean eating. It changed my life and I realized it was how I want to live my life. Competing somewhat changed my mentality, though. Suddenly the clean eating wasn’t a choice, but a necessity. It caused a lot of ups and downs, and at times I want to put off competing until I get my healthy mentality back. I used to eat fruits and vegetables in enormous quanitities, but competing meant that even fruit was off limits. That sucks! Anyways, I haven’t changed anything I’m just ranting a little bit 🙂 I am still carb cycling and still really liking it. I haven’t been perfect, but I’m getting there. I am working ongetting to the point where there is no “off” day. It might take time, but I’ll never stop trying. In the big picture, I’ve only been at this for 1 year exactly, as far as the clean eating goes. Ups and downs will happen, but I’ll only fail if I give up.

Trust me, I’m never giving up.

I think I’ve rambled long enough. See what happens when I don’t post for a few days?

I’ve been getting some great feedback from my clients. That in itself is motivating. One of my clients lost 8 pounds last month and is now starting to incorporate weight training to start shaping her physique to the way she wants it. I feel like a proud parent 🙂

Have a good night!

Where have I been? Well, life has been interesting lately.

I’m going to take the rest of the week off of blogging. I’ll return on Saturday!

It’s my carb day. 🙂 I almost put it off until tomorrow because I was going to be busy all day, but I woke up so starving, I knew I needed some of the goods.

Nutrition:

m1: 1/2 cup rolled oats,4 egg whites, sriracha

m2: Protein ice cream(addicted much?)

m3: Apple, sweet potato pancake

m4: 4 oz. chicken, 4 oz. sweet potato, AB

m5: 4 oz. chicken, tomato slices

m6: 4 oz chicken, broccoli/cauliflower

Exercise

I did a bleacher workout this morning with some friends.

40 bleachers

400 jump ropes

4 laps

200 walking lunges.

I.am.spent.

I didn’t get much sleep last night either, so I’m just wasting away at work and counting down until my next meal…..

sorry i’m a mega nerd. it rhymed.

m1: 1 egg, 5 whites, 2 tbsp ground flaxseed, amazing grass

m2: coffee, 4 oz. chicken, broccoli/cauliflower

m3: 4 oz. chicken, broccoli/cauliflower, 20 almonds

m4: 4 oz. chicken, cucumber slices, 1/4 avocado

m5: 4oz. chicken, 1 med. carrot, 1/4 avocado

m6: haven’t had it yet, but most likely protein ice cream 🙂

I’m at work right now, but when I get off, I’m going home to shower and get ready and meet some friends and my sister at a bar to watch the fights and hang out. I could really care less about the fights, but I haven’t gone out in weeks and could use some hang out time with the buds!

Workouts

Boot camp this morning was good! It wasn’t as hard as other boot camps, but still a good workout. We went to Starbucks afterwards and I got a grande Americano. That is like the 4th coffee I’ve ever had in my life, and it gave me such a buzz. I felt in-mazing 🙂 Haha, light weight anyone?!

Tomorrow I am doing a bleacher workout with some of the girls I pose with. I haven’t seen them in a long time so I’m excited! Afterwards, it’s back to worky work.

Have a good rest of the weekend!

I would say the one things I hate most about contest prep is that I can’t sleep. During my last prep, I slept for 3-4 hours at a time. If I slept through the entire night, it was a God-send.

Apparently my diet is taking effect, because the sleepless nights are back. Last night I woke up and was able to fall back asleep pretty easily, tonight, not so much. Instead of laying in bed wishing I was sleeping, I got up and made some tea and am going to blog. If this makes no sense, then I must be sleep walking 🙂 Speaking of dieting……

Nutrition

Things have been going really well. 110% well. I love  it and I am not feeling deprived what-so-ever. The carb-cycling works well for me and I’m already down 2 pounds from last week. I have to keep it at this rate in order to be ready for the show, but I’m feeling confident.

Most of yesterday’s meals were Twittered, but here they are…

m1 at 430 am :-o: 1 egg, 5 whites, 2 T salsa

m2: 1 scoop protein

m3: 1 cup spinach, 5 egg whites, 1 T chia seeds soaked in water and mixed with stevia/cinnamon.

m4: 4 oz ground turkey burger, 1/2 cucumber and mustard

m5: 1 cup spinach, 1 can no salt added tuna, 1/2 avocado, a few slices of tomato/cucumber, 2 T Salsa

m6: 4 oz. ground turkey burger, 1/2 T coconut oil, 1 med. carrot

m7: Protein Ice Cream and a bag of green beans

Yes, 7 meals, but they were all pretty small and my calorie/macro count came in perfectly.

Workout

Got to the gym bright and early, and did a light shoulder/tricep workout(20 reps). Afterwards, I headed to StepMill for an hour at Level 7. It was pretty tough and talk about a sweaty betty(yetti?).

Other Nonsense

As I sort of mentioned, I was up at 4:30am yesterday to workout. I was covering a shift at work starting at 7-ish so I needed to get my workout in before hand. I turn into a pumpkin in the afternoon and my workouts always SUCK if I wait.

I got off work at around 2:30pm, headed to my dads to pick up a few things, and came home. Completely. Exhausted. I sat around and drank some tea, ate, and watched The Office. I won’t give anything away, but there was one part that I kept watching over and over and couldn’t stop laughing. Maybe one of the funniest things that has happened this season, in my opinion.

I crawled into bed at a whopping 8PM, and slept until just a little bit ago. Speaking of The Office, maybe I’ll watch that again.

I’ve got boot camp at 7am tomorrow, and then working 12pm-6pm. Sunday I’m doing a bleacher workout with some fitness gals (and guy!) and then working another 12-6pm shift. I need a day to myself! I’m thinking Wednesday will be the day that happens. Only 2 more finals(one is online) and then I’m done for the semester. I have a lot of things to get done over break. One being getting to my office and getting through a ton of paperwork and re-organizing things. I have been working from home for the last month or so, so the actual office needs some TLC. That will be at least a 3-5 day project.

Other things on my agenda for break are to:

– clean out my truck!! If you saw it, you might thing a family of 4 with 3 dogs lived in there.

-Re-organize my new room..it’s pretty much a disaster right now. What a shock! and get the last few things from my Dad’s house.

I think that’s it, but I’m determined to get those things done. I also started working on a bucket list for 2010. It lists all of the things I would like to do/accomplish in 2010. I’m excited for the new year!

Anyways, now that I’ve rambled like a stalling pastor, I’ll wrap this up. I guess I should leave you with a picture to spice things up…..

Why this picture? Well because my sister’s boyfriend in the background makes the picture haha.

Not too much commentary from me today. I’m about to hop in the shower, and finish writing a paper. Jealous?!

I will however fill you in on my eats and stumps leg day 🙂

Workout

Heavy Legs + Plyos

Heavy(10 reps): Leg Extensions, Leg Press, Decline Leg Press, Hack Squat, Smith Squat, DB Walking Lunges(around the whole effing gym three times. Good gravy. (my teacher was saying that today and i thought it was funny. who says that?! Andy Seagle does. He’s a cool dude.)

Plyo circuit: Sled of Death Prowler(70lbs), Toe touches, bench jump overs, plyo step ups, box jumps, more box jumps, cable squats, up and overs.

It. was. brutal. That’s all I have to say 🙂 I was a sweaty mess afterwards, and most definitely did  NOT do cardio afterwards.

Nutrition

It’s almost effortless to eat perfectly now that I’m out of the sweet factory my dad’s house. I was up against cookies, ice cream, cakes, pies,M&MS!! etc. on an almost DAILY basis. I have a weakness what can I say? 🙂

I’ve also been eating some NEW and EXCITING things, thanks to my savvy roomie.

I have been doing a low carbs with high carbs on Wednesdays and Sundays.

Today was Wednesday…carb day 🙂

Meal 1: Sweet Potato Pancake + Amazing Grass

Meal 2: 1 scoop Protein after workout

Meal 3: 1/4 c. wheat bran, 1/4 c. rolled oats, 3 egg whites, 1 TBSP Pumpkin, 1 TBSP Peanut butta, pumpkin pie spice.

Meal 4: sweet potato pancake (made with only 2 oz. sweet potato this time)

Meal 5: 6 egg whites, 1 bag o’ green beans and sriracha

Meal 6: Protein Ice Cream.

My breakfast made me SUPER full, and it was only 250 calories. All day I’ve been getting full pretty easily. Probably means tomorrow I will be a bottomless pit. Bring it 🙂

Agenda for tonight is to finish this paper and then maybe watch some stupid shows on Hulu, since we decided not to get cable. Cheap-o’s ova heeyah.

Have a good night!

Hey! Sorry for leaving everyone hanging! (I’m sure you have just been pacing waiting for me to post right?! ;-))

Anyways, I just moved this weekend, so I haven’t been able to get on the internet.  The move went really smoothly(Smooth move ba da chhhh) and I’m all settled in. I LOVE my new apartment and I couldn’t be happier. My roommate and I have enough protein powder, supplements, and eggs to feed an army. We are both prepping for the same show and it is SO easy to prep when you live with someone who is also prepping.

She also happens to have her own cookbook and is teaching me some new amazing recipes. ALL CLEAN, CONTEST PREP APPROVED. If you want a copy of her cookbook, go to her website. I’m telling you, genius. I ate ice cream tonight. And it was totally clean and prep-worthy. 

Anyways, the workout:

I decided I need to kick my cardio up. Yesterday, I did back/hams with Ernie, and then hopped on the treadmill.

Treadmill Hell

10 minutes of running intervals: 2 min. 6.5 mph; 1 min. 8.5mph

10 minutes of incline walking: 10% 3.5 mph(go up .1 mph every minute until you get to 4.0 then stay there)

10 minutes of running intervals

10 minutes of incline walking: 15% 3.3 mph(go up.1mph every minute until you get to 4.0 then stay there)

10 minutes of running intervals

10 minutes of incline walking(10% one)

I was completely dead after this workout.

Today

Today’s workout was Shoulders and Triceps.

DB Presses, Upright Rows, Standing Military, Front Raises, Lateral Raises, Cable Front Raises, Tricep Pressdowns, over head extension, rear delt flys , dips, and I think thats it.

Everything was 3 sets of 8-10 reps.  i finished it up with cardio

Today was just incline walking. I did 45 minutes going from 10-15% and 3.3mph-3.7mph. It was a tough one. Not as hard as yesterday, but I still walked away a sweaty mess.

Neither boxing, nor sprints happened today, but that’s another story.

Hope everyone is doing well! I’m trying to get caught up, but it’s also finals week. I should have a more normal schedule next week!

Check out this post for some truth about weight training!

Life is really getting in the way of my blogging time 🙂

Wednesday: Leg day

I worked out with Ernie Wednesday. Here was our circuit:

Hack Squat Machine, Leg Press Machine, Plyo-step ups, Squat machine Jump Squats, Leg Extensions, Prowler, DB walking lunges, up and overs, Front squats, DB walking lunges, cable squats, Bench jump ups, DB walking Lunges

3 times through. Those walking lunges killed my glutes and my ass is still sore. 🙂

Thursday I did shoulders and triceps. It was a quick workout, but got the job done.

Single arm DB Arnold Press, DB Lateral Raise, Triceps pressdown

Rear Delt Raise, cable rear delt pulls, and one arm tricep pulldown

Nothing, crazy, but not a bad workout. Also did a sprint workout and 30 min. on the stepmill

Friday Workout

Back, Bi’s, some Glute(3 sets each circuit)

Seated DB Curls, One Arm Row, EZ Bar curls, assisted chin ups, hammer strength rows(2 different angles), Lat pulldowns, Cable lat pulls, Seated Row

Preacher curl, Side DB walking lunges, assisted GHR, seated ham curl, butt blaster, rope hammer curl

Did a quick 3 mile run after that and am going back to the gym to work for a few hours this afternoon.

Tomorrow is boot camp and boxing. Going to probably kill me softly 🙂

I also move on Sunday, so things may be sporadic for a while!

They say it takes 21 days to form a habit. This website, Habit Forge,  helps keep you on track. You write in your daily goal, and they e-mail you each day to see if you have completed that goal. If not, Day 1 will start over the next day.