Fit Lizzio Fitness

Heyyy!

Just wanted to pop in and say hi! 🙂 This morning I woke up before work and hit the gym for a chest workout and some cardio.

Stepmill: 60 minutes

Chest: Today I did 1 exercise for chest. It is actually a combo exercise, and kicks the living shit out of your chest. (If you have living shit in your chest you’re going to need more than a workout….)

15 wide chest flys, 10 db presses, 5 wide chest flys. All of this done on the decline bench, and the key is to go DEEP and very SLOW. It takes some patience, but if you can hug someone pain-free the next day, you either didn’t use enough weight or didn’t go slow/deep enough(this is starting to sound like a romance novel….)

The weight is actually very light in comparison to what you would normally use. I started with 10 lb DB’s and ended with just 15 lb DB’s. I did 5 sets total and had to take a few breaks during the last set. One thing I have learned in working with my former world champion power lifter friend is that it’s OKAY to take rests during a set. One thing you DO NOT want to do, is try to “survive.” Don’t sacrifice your rep because you know in your head you still have x amount of reps left. A set of 12 is really 12 sets of 1 rep, so make every rep count and be PERFECT. If that means taking a 5-10 second break in the middle of your 12 rep set, then so-be-it, but FEEL THE MUSCLE YOU ARE ACTIVATING.

Taking those principles into my training the last few weeks has left me more sore than I’ve ever been in my life…and my training time is literally cut in half. Love training and love learning 🙂

E-mail me your questions/comments! [email protected]

Life has been quite the whirlwind these past few weeks. I have to say, it’s been rough for my personal life, but it happens.

Training

I got sick last Wednesday and didn’t lift again until Friday. I wasn’t getting better so took Saturday and Sunday completely off training. I was back at it on Monday of this week and feeling great 🙂 My butt, hammies, and triceps are currently sore and I’ll be hitting back/biceps hard tomorrow.

Dieting/Lean-Out

I lost 6 pounds while being sick, but my eating is finally back to normal and my appetite is back. It’s funny, I’m eating more carbs and doing less cardio than I’ve done in a long time, but the heavy lifting and the fact that my body has fuel is making me progress really well. I’m happy and feel good about everything. Still no show-dates lined up, but at the moment, I can’t even imagine stressing about a show. Family drama + relationship stuff really takes a toll on a person. Especially when it all happens in the same week 😀

BUT, I’m hanging in there. I rely heavily on music to get me through pretty much everything, but especially when I hit rough patches.

This week: 

Simple Man by Lynrd Skynrd(and my favorite cover by the Deftones)

“Troubles will come and they will pass.”

Let it Go by Depswa

“When you love something enough and you’ve done all that you can if there’s one thing I have known and learned first hand sometimes you have to just let it go”

These songs make me feel at peace. I sound a little nutty saying that, but its da truff mang.

So I’ll do some Q & A…….

 

1. If you could vacation anywhere in the world, where would you go and why?

Hard to pick just one place, but I’d really love to go to Alaska for a good month or so and really see everything.

2. What is your biggest fear/phobia?

Not being happy.

3. What is your favorite album of all time?

I’m a music junkie so this is tough, but Dark Side of the Moon on a record is impossible to beat.

4. Would you recommend the last book you read to a friend and why?

I don’t remember the last book I read(it was just a few months ago, but can’t remember what it was) I mostly read exercise/health based articles cuz i’m a nerd like that. and yes i’d recommend doing that.

6. Name a celebrity that you hate for no valid reason.

Kristen Cavalleri and Megan Fox.

 

7. What is the worst date you’ve ever been on?

Hooters then a pool hall. I actually would have had fun if I wasn’t with a total doosher.

8. You’re at a multi-level shopping mall and someone is chasing you. Do you jump over the railing to the lower level to get away from them?

Yeah, and then I pull out my go-go gadget helicopter to save me from death….

 

1. The line from any song that always "gets you". I.e. makes you smile, tear up, feel some emotion, etc.

“Troubles will come and they will pass…” Simple Man by Lynrd Skynrd and also love the cover by Deftones

2. If you could choose any other name than your own, what would you choose?

None. i’m cool with my name.

3. Everyone has their hang-ups and being able to admit those, I think, shows a sign of strength and not weakness. What is your biggest weakness and what do you do to work on it?

My biggest weakness is being a giant flake. But i guess on the plus side at least I can admit it….

4. On the other side- what’s your most positive attribute?

I work hard for what I want.

6. If you could dedicate a song on the radio to anyone right now what would that song be and to whom?

The radio sucks ballzitos.

Where was i?

I was here, just doing my thanggg. My workouts have been GREAT. I have been lifting HEAVYYYY and my body is responding so well. Loveee it.

Some people have been asking about my competition plans and I’ll get into that later, but for now just know that I’m still eating and training to compete.

Changing

Lately I feel like my mind is shifting. In a really good way. That whole lifestyle click has finally started to come into play. It’s changed my thinking about my training and lifestyle a lot, but in a good way. I’ll do a post on it in the near future.

Hobbies

What are your hobbies?

I’ve been playing guitar on and off for years, but have been getting back into it big time lately. My recording classes are also starting up again(for those of you that don’t know, along with ASU, I am in recording school :)) and I couldn’t be happier. Music really does make up a huge portion of my life and who I am. It moves me in ways that nothing else does. Don’t mean to get all spiritual on you guys, but seriously, I need music in my life. Whether it’s listening, playing, talking about, or recording music, I appreciate so many different types and would be a lost soul without it. Working out + Music + Hanging with cool people + making fun of myself, others, etc. = happy kiddo right here.

Here’s a video of one of my favorite glute exercises 🙂 Enjoy!

When you enter a preparation for something, whether it be a fitness competition, athletic event, or any major event, you learn many things about the people around you.

People will support you and go out of their way for you, or people will criticize you and turn their backs on you.

First Competition

Throughout my first competition, although most of what I did was on my own and guided by my own beliefs/research, I still had a TON of help from others. I had a former body builder train me for FREE 2-3 times per week. I had experienced competitors offer their words of wisdom and ensure me that I could do it, and I made many new friends who were in the same position as me. Without the help of those people, I’m sure that I COULD have competed, but I’m not sure that I would’ve. The doubt and unsure feelings that go along with preparing for an event are present much of the time, and sometimes you just need that little encouragement from someone to keep moving forward.

My New Support Team

As I prep for my 3rd competition(2nd prep, since my second show was only 1 month after my first) I once again have had the pleasure of getting some help from those around me. Although this time, I went the route of hiring a coach, she lives in another part of town and I’m not able to see her everyday. At my gym, a friend/personal trainer/figure competitor has been there for me through it all. She has helped me with posing, we’ve done countless cardio sessions together(she is prepping for USA’s as well), we’ve talked about prep, she hooked me up with a sponsor, and most of all she’s there to listen and give me advice and encouragement. That is invaluable to me. This prep has been difficult as far as making sure I’m ready in time, but she is there to remind me that I’m doing what I need to do and that I WILL in fact be ready for the show.

Negative People

I’ve definitely dealt with my fair share of people who don’t support me, but I’m pretty quick to kick them to the curb. I have never been one to argue with people. If you are going to criticize me or what I do, then I’m not going to give you the time of day. On that note, I’m forgiving and if you decide you want to be supportive than I’ll likely befriend you once again. No need to hold grudges. Most of the time people aren’t trying to be malicious, they’re just in a disagreement with me. Not a big deal.

The Message

What I’m trying to get across is that the people that have been there for me and helped me have shown me how important it is to give back. Everyone at the gym knows that if they have any questions or need advice that I would gladly give it to them. There are some people who have the “all me” mentality and they aren’t as open to giving support to others, but I know just how much of a difference it has made in my preparations and journeys, and I love nothing more than doing the same for others.

http://www.siouxcountry.com/showthread.php?t=12563

Moving sucks. I’ve done it too many times in the past year, and I’m about to do it again.

Wednesday and Thursday this week will be spent lugging my belongings to my new house! Since my roommate just moved, I’m moving in with another friend. It’s in another part of town, but I’ll be down the street from my sister’s house so I’m really excited!

Tomorrow marks 60 days until my competition. Not gonna lie, I’m starting to panic a little bit. 2 pounds per week is totally doable though, and that is my goal.

I’ve got my hotel, suit and tanning all set. Still need to figure out who I’m splitting my hotel with (any takers?!), who’s doing my hair, and paying for entry fees(anyone want to sponsor me?! [email protected])

I just got Windows Live Writer so I had to try it out, hence this post.

Today’s workout was tough, but good.

5 min. warm up jog

3 rounds of:

Lat Pulldowns-20 reps

Cable Rows-20 reps

Bent Over Rows-15 reps

2 min. run on treadmill

3 rounds of:

burpee—>pull ups – 15, 10, 10 reps

EZ Bar Curls-15 reps

Cable Hammer Curls-15 reps

Kettlebell swings-30 reps

Followed by 35 min. HIIT:

10 minutes 6.0—>8.0mph with 1.0incline

10 minutes 3.5—>6.0mph with 8.0 incline

15 minutes 3.5mph with 8.0-15.0 incline(increased every minute, then held steady at 15.0 until I finished)

I was a sweaty mess and I’m already sore from this workout. I love conditioning workouts!

Tomorrow is cardio x 2, Glutes/Hams, picking up some boxes for moving, packing/cleaning, writing meal plans for clients and doing some writing. Summer school starts Tuesday and then it’s moving time!

Catch ya later!