Archive for Workout

HIIT Workout to Try + Wednesday Things!

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Happy Hump Day peeps!!

My day is off to a great start. I got up early and did 20 minutes of HIIT (High Intensity Interval Training). I love starting my days with this. I only do it 1-2 days per week, but I might start doing it more often, as it gets my energy level up for the day. I’ve also had 2 cups of coffee already, so that might also be contributing to my fantastic mood!!! Maybe I found the formula:

20 min. HIIT + 2 Cups of Coffee = HAPPINESS

In case you want to give it a try (coffee not included):

Always check with a doctor before starting any new exercise program. Listen to your body and go at your own pace.

Always check with a doctor before starting any new exercise program. Listen to your body and go at your own pace.

In other news, I’ve had a very productive writing morning. espana-med, I work from the office at the gym, but it can be distracting at times. There are 3 other people that work in that office, plus about 5 others that are in and out throughout the day. I think I’ll be working from home more often!

On today’s agenda:

  • Write, write, write! I’ve gotten a few blog posts and e-mails done, and now I’ll be doing more e-mails and more blog posts!
  • Brainstorm some fun Fit Lizzio posts to do next week (survey below!!)
  • Meeting with my awesome work peeps
  • Full Body Workout this evening
  • Stop by CVS to pick up a prescription
  • Take Oscar to the dog park

Update on my New Year’s UN-Resolutions:

If you remember, I decided that in 2015, I was going to care less, stress less, travel more, and live more! So far, I think I’m doing a pretty good job.

  • I feel much more calm
  • I’m breaking up my day into a workflow that fits me better
  • I’m not letting life stress me out (it’s all small things, right??)
  • I’m planning some more travel!

First up, is a trip to go see my new nephew this weekend! Little Jacob is 2 weeks old tomorrow and I can’t WAIT to snuggle him!! I’ll also be cheering on one of my besties at the Phoenix Rock n’ Roll Marathon this Sunday!!! She invited me to do it with her, but I decided that I’d rather just watch and cheer and eat donuts with her when she’s done. 🙂

That’s all I’ve got for now. Hope your day is awesome!!

Oscar wanted to take a post-workout selfie. I couldn't say no to this face.

SURVEY (Also posted on my Facebook Page)

I’ll be writing a post next week, but wanted to put the topic in your hands:

A) Best exercises for the booty
B) Why cardio isn’t the answer to fat loss
C) How to Write Your own Workouts

Leave your response in the comments please!

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Vacation Recap + EBook Update!

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Hey people!

It’s been a solid week since I last blogged. I have been out of town and took a much-needed break from everything!

It’s been a great trip here in Kansas, and we’ll be heading back to LA in the morning. Although it hasn’t been TOO cold, I’m definitely ready to get back to the Southern California temperatures!

We got into Kansas late at night on the 23rd, and I was quickly hit with a nasty cold.  Although I pushed through it, I ended up feeling really crappy on Christmas day.

2014-12-25 15.00.54Oscar helped make me feel better, though.

By Friday, I was definitely feeling better. Not perfect, but well enough to be up and around. We spent the day around the house and visiting with Charlie’s family. The most entertaining part of this week has definitely been the dogs. Oscar got to play with an English Bulldog and a Yorkie all week. They ran around in a pack and played the WHOLE time. Oscar is not going to know what to do with himself when we leave….

Toto & Oscar. Toto has been following Oscar around since we got here. Non. Stop. 2014-12-24 14.40.32While in Kansas, we also hit the yearly Chief’s game! It was the last game of the season and they won, so it was a really good time!

Chiefs game!

Workouts for the Week

(Since I was sick and on vacation, I didn’t work out as much as usual, but was still able to get in a few good ones.)

Tuesday: Rest (travel day)

Wednesday: Rest (sick)

Thursday: Heavy Lift (thought it might help…it didn’t..but I got a good workout in)

Friday: Rest

Saturday: Full Body Workout + Filmed Exercises for my new eBook! (see below)

Sunday: Rest

Monday: If i can get to the gym, I’ll do a heavy lift, but otherwise, I’ll do a living room workout from my Fit Lizzio’s Fitness To Go eBook!

So, speaking of my new eBook…

I’m releasing a FREE (for a limited time only) eBook called                    Fit Lizzio Fitness: 10 Day Sexy Slimdown just after the new year.

In this eBook:

-10 Days of Workouts

-10 Day Detailed Fat Loss Meal Plan

-Grocery Shopping List

-Full Explanation of Exercises and Workouts (including photo demonstrations)

-Tips & Tricks for Success

sexyslimdown

I’ll let you know more details about the release this week! I can’t WAIT to put this out!

I hope everyone had a wonderful holiday, wherever you are. It’s another weird week with New Years, but hopefully we’re all geared up for a great 2015!

Question of the Day

1. Where did you travel for the holidays? If nowhere, what did you do?

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Oscar Rides The Treadmill

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Happy Thursday! Can you believe Christmas is in exactly ONE WEEK?! Crazy, right???

I still haven’t done any shopping. Oops! It kind of crept up on me this year, but I’ll make up for it! 🙂

Guys, I have to show you this hilarious video of my boy, Oscar. We decided to put him on the treadmill the other night to see what he would do….

NOTHING. He did nothing. We were cracking up. I thought for sure that he would be weirded out when the belt started moving, but nope! Just sat there like a turkey on a conveyer belt. That dog!

In other news, my workouts lately have been SO AWESOME. I haven’t updated you guys lately, so here goes!

Back in November when I was home for Thanksgiving, I made a stop by Bret Contreras’s garage/gym. Bret was my very first trainer and still my most trusted! He put me through a workout and followed it up with a plan for me to do out here in sunny CA.

I’ve been doing this program ever since then, which is about 3 weeks. I am doing 3-4 full body workouts each week and varying between heavy weight (1-5 reps), medium weight (8-12 reps), and low weight (20-30 reps) in each workout. I’m doing things like back squats, front squats, deadlifts, hip thrusts, chin ups, and bench press. There are also some other exercises that are thrown in, but it’s fun to stick to the major lifts for the most part.

pull up picThis program has been GREAT for me. I not only love doing it, but my body is responding REALLY well to it. My butt is totally getting firmer. I haven’t seen results this quick in a long time. Maybe ever?

Anyways, here are my workouts for the week!

Sunday: Rode bikes on the beach with my brother + walked all over Venice (done)

SM VENICE2 VENICE1Monday: 20 min. HIIT + Full Body Workout (done)

Tuesday: Boxing  (done)

Wednesday: Full Body Workout (done)

Thursday: Boxing

Friday: 20 min. HIIT

Saturday: Full Body Workout

Sunday: Active Recovery

I’m gearing up for the weekend. I have a few holiday parties to go to, so it should be a fun one! I’ll definitely have some pictures to share next week!

Question of the Day

1. What is your favorite holiday food?

I love the cookies. Hands down 🙂

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Thanksgiving Weekend Recap {Pictures & Videos!}

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Happy Monday AND December 1st! This is the best kind of Monday, the start of a new month! How many of you set some goals for the month already??? I definitely did! While I don’t ever think waiting for a Monday or 1st of the month is necessary, it sure makes it more fun for my OCD brain. 😀

Ah, this past week/weekend was quite busy and enjoyable! We drove into emmawatson-fans on Tuesday night and didn’t get in until about 2am. LA traffic is no joke. Our little guy did great on the road trip, though and at one point, even offered to drive.

oscardriveWednesday, I headed to an old friend’s house to get a workout in. Bret was the person that got me into lifting weights, so I had to revisit the past and train with him while I was home!

I hit some MAJOR PR’s while I was there!

275 lb Hip Thrust for 3 reps

215 lb Deadlift for 1 rep

I haven’t even come close to those weights before so I was beyond stoked! It was a great way to start out my trip!

Thanksgiving morning, Charlie, Oscar and I headed out to the park for a family workout. We did:

Turkey Leg Workout: 5 Rounds

  • 10 Push Ups
  • 15 Lemon Squeezers (or you could do sit ups)
  • 15 Squats
  • 100 yd. Sprint

Oscar did all the sprints with us! He was tired out by the end (and so were we!).

oscarparkOur Thanksgiving meal was delicious, and so were the desserts. Since we had extended our No Added Sugar challenge, this was the FIRST TIME we had sugar in 37 days!!!

The verdict? We both felt super sick and decided that we will try to stay away from sugar as much as possible. We will still have treats here and there, but the way we both have felt while OFF the sugar is sooooo much better than how we felt ON sugar. We definitely won’t be going back to any old habits.

Friday was a fun day that revolved around…DOGS. We started the day by taking Oscar to the dog park. We have so much fun watching him play with the other dogs! Afterwards, we headed to my mom’s house so that Oscar could meet my furry brother, Knuckles.

oscarknucklesThey loved eachother. Knuckles was so tolerant of Oscar’s puppy antics. We took them both on walks and hung around for most of the day.

Saturday was my nephew Matty’s 2nd birthday! He has gotten SOO big. He is truly a little boy now. It was fun to watch him play around with the other kids. His excitement when the cake was brought out might have also been the cutest thing ever. He was SOOOO EXCITED.

sanchezfamMy sister’s little family (soon to be 4 of them!)

After the party, we were all pretty exhausted, so we hopped in the car and started the long trek back to LA.

oscarsleepOverall, this was such a wonderful Thanksgiving with my family! I love being able to spend time with them and got a much needed break. Now I’m ready to tackle the new month with a clear, fresh mind!

P.S. I’ll be releasing more information about my FREE E-BOOK, The 10 DAY SEXY SLIMDOWN, this week! Stay tuned! If you can’t wait, you can subscribe to my newsletter on the top left of this page. 🙂

Question of the Day

1. What was the highlight of your holiday?

 

 

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Navigating Thanksgiving {Tips, Tricks, & Workouts!}

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Good morning friends!

Is it just me, or is anyone else already in holiday mode? For some reason this week has been mentally easier for me than most. I think it’s because I know that next week is a holiday, so therefore I’m in the home stretch. Charlie, Oscar and I are heading to AZ to hang with my family for Thanksgiving. I can’t wait!

Thanksgiving is seriously my FAVORITE holiday. The other holidays are great, but for some reason Thanksgiving has always been my favorite. I think it’s a mixture of the food and the tradition. Every year, my aunt puts out an amazing spread. I love food so much!!

While I do love this holiday, I’ve learned over the years that overdoing it doesn’t make me feel good. It always sounds like fun…..until I get finished eating my last cookie and pretty much need to be rolled away from the table. There’s nothing wrong with that at all, but I don’t like feeling that full. It’s uncomfortable.

Because of that, I’ve gathered some great tips and tricks for Thanksgiving that I personally use to help combat the over-eating madness that tends to occur on this day. While I think that Thanksgiving is a perfectly good reason to indulge in all the foods you love, I don’t think it has to be quite the calorie bomb that it can be. With a little planning and thought, it doesn’t have to derail you too much and you can still fully enjoy yourself.

Tips and Tricks to Navigating Thanksgiving:

1. Workout in the morning. This is something I ALWAYS do each year. For some reason, it’s much easier to push yourself really hard and get a great workout in when you know the reward is a huge, delicious meal. Thoughts of pumpkin and pecan pie swirl through my brain as I kick my butt. I try to do something that works my full body and makes me sweat a lot.

Since many gyms are closed on Thanksgiving, here are some suggestions:

Ladder Full Body Tabata Full BodyBurpee Mile_Workout(you can find more workouts like these in my e-book Fit Lizzio Fitness To Go here)

You could also sign up for a local Turkey Trot (find one in your area here) or go for a run or bike ride with a friend/family member.

2. Eat a meal before “the meal”. I used to make the mistake of starving myself all day so that I could scarf down all of the Thanksgiving fixings. The problem with this is that I was SO hungry by the time the food was put out, I’d overeat and not even realize it. (Until I laid on the couch and past out in a food coma). Eat healthy meals leading up to Thanksgiving Dinner. Go with lots of fruits and vegetables (high fiber and filling), lean proteins, and healthy fats. This will help keep your blood sugar levels normal and your appetite in check.

3. Navigate your Plate. Instead of getting a bunch of everything and scarfing it all down, think about the foods you REALLY want and come up with a strategy. For example, I like to fill up my plate with turkey breast meat, green bean casserole, sweet potatoes, and stuffing. Those are my go-to Thanksgiving foods. Since stuffing is my least favorite, and grean bean casserole is my most favorite, I only get a little bit of stuffing and I get a bit more green bean casserole. When it comes to eating, I start with the turkey (lean protein!), and eat a few bites of that first. This is usually the healthiest part of Thanksgiving dinner, so I try to fill up on that before I hit the sides and desserts. Many times, we just need a little taste of each, but if we hit those foods when we first sit down and are starving, our hunger and cravings will usually take over. Try to eat the healthiest foods first and then move on from there.

4. Share your dessert. It’s so easy to eat an entire slice of each kind of pie on the table (pumpkin, pecan, apple, etc!), so if you get one slice of each and share them with a family member, significant other, or friend, this usually helps you to eat less. You can still enjoy all of the flavors and not stuff yourself silly!

5. Freaking Enjoy Yourself!  At the end of the day, it’s just one meal. Don’t fret over it and if you want 2nds or 3rds of the most unhealthy side item on the table, JUST GO FOR IT. I truly believe Thanksgiving should be fully enjoyed. These tips are here to help you make Thanksgiving just a bit lighter, but do what makes you happy on this special day. Remember, one meal won’t derail your efforts (just like one meal won’t make you fit).

Questions of the Day:

Do you have any tips to add that help you to navigate your Thanksgiving table?

What is your favorite Thanksgiving fixing?

 

 

 

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Weekend Fun w/ Oscar + Not A Lazy Sunday Workout {video}

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I am really loving the weather lately in Santa Monica. It’s slightly chilly, yet still not “cold”. I realize it doesn’t get REAL cold here, but I’m from Arizona, so to me it gets freezing!! Right now, it’s perfect sweater weather.

Life with Oscar is pretty awesome, too. We love this dog SO SO much and are so happy to have him in our lives.

dogfam

I could cuddle with this guy all day….

cuddlingwithoscarThis weekend was a random mix of all kinds of activities! We packed a lot in, but I still feel like I relaxed too.

Saturday morning, Charlie and I did a recording session with eight 9-year old girls! My good friend runs a fantastic day camp called Sand Sisters. They do all kinds of activities like paddle boarding, yoga, crafts, and singing songs at the recording studio! It’s an amazing program designed to get the kids outdoors and using their hands to create. They work on self image, empowerment, and bonding with their “sisters”. If I was a kid, I would definitely be in this camp!

We brought Oscar to the studio with us and weren’t sure how he’d do with a bunch of kids running around. Turns out he LOVED it and totally wanted to partake in all of the action.

oscaratstudio

That evening, we wanted to go see Interstellar, but we didn’t plan ahead and it was basically sold out everywhere we went. Bummer! Instead, we ate dinner at home and watched reruns of The Office. I lasted about 10 minutes and crashed out on the couch.

Sunday morning, we headed out to watch some football. Chiefs won, woohoo! After the game, it was time for a workout!

Not a Lazy Sunday Workout

3 Supersets of the following:

-Medicine Ball Thrusters + Plank Walks

-In/Out Bench Jumps (video below) + Kettle Bell Swings

-Kettle Bell Cleans + Kettle Bell Snatches

Finisher: 3 sets of: 10 Squats + Sled push + 5 Push Ups + Sled Push

Pardon my awkward face at the start of the video. I’m confused a lot 😀

This was a really great full body workout! We were exhausted by the end of it.

After we showered up, it was Oscar’s turn for a workout. We took him to the dog park for the first time and OMG, he had a blast! That dog runs SO fast. He had so much fun playing with the other dogs. We ended up staying there for almost 2 hours. We finally headed home around 6 so we could make dinner and relax. I peaked in the back seat about a minute after we left the dog park and this is what I saw:

oscarafterdogparkClearly, he got some energy out!

Hope your weekend was great, too! I’ll be back tomorrow!

Question of the Day

1. Do you workout with your significant other? Why/why not?

2. Do you let your dog sleep in bed with you?

We only let him come in when invited….we swore we wouldn’t at all when we got him, but he’s so damn cute we just can’t resist!

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If We Treated Ourselves Like Dogs…..& a Shoulder Workout

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This week flew by. Having my new sidekick, Oscar, definitely keeps things a bit busier. I’m lucky to be able to take Oscar to work with me, but I don’t want him to feel cooped up all day either. We walk and/or run in the mornings and then take 2-3 walks throughout the day and 1 in the evening. He definitely gets his exercise!

By the end of the day, this is what he looks like:

oscartongueOkay, okay….who am I kidding…he wears me out just as much haha…

lizzyoscarsleepingIf We Treated Ourselves Like We Treat Our Dogs

Yesterday morning, Oscar and I set out on a 2 mile run. He does so great on the leash and just runs alongside me the whole time! My new running buddy is the best!

Having Oscar around this week definitely got me thinking. What if humans treated themselves more like we treat our dogs?

Most of us make sure our dogs get walked and do some sort of exercise daily. We don’t feed them crap food, and instead make sure they’re eating what’s good for them. We give them treats, but don’t overdo it.

Why, then, do people give themselves so many passes? Days without exercise. Junk food more than health food. It’s a bit backwards if you think about it. I wonder what would happen if we all started treating our bodies and health/fitness like we treat our animals. Think about this the next time you’re feeling unmotivated to go workout or the next time you find yourself indulging in junk food a bit too much. If we all just paid a little bit more attention, I think we could all make some positive changes for the better!

Shoulder Workout

Tuesday evening, I did a shoulder workout with a friend of mine. We both wanted to do something quick, but effective. Here’s what we did:

4 sets/15 reps of each of the following exercises:

-DB Shoulder Press

-EZ Bar Upright Rows

-DB Alternating Front Raises

-Rear Delt Fly’s

Burnout: 7 sets of Lateral Raises w/ 5 lb plates

Here’s the kicker: rest only 30 seconds in between sets.

It doesn’t look tough on paper, but we had a good shoulder pump going by the end!

Photo on 10-20-14 at 6.40 PM #2After work today, I’m heading down to the boxing gym to get my punching on! Hope you have a great rest of the day!

Questions for the Day:

1. Do you prioritize your dog’s health?

2. Do you prioritize your own health in the same way as your dog’s?

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Exciting News + No Sugar Challenge Update – Day 24

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Hey!!

If you haven’t entered my giveaway of a free race entry to a SoCal Reebok Spartan Race, you can do so here! Ends tonight at midnight!

It’s been a few days since I’ve blogged….sorry about that! Work and life got a little busy this past week…..

Remember the exciting news I couldn’t tell you yet?

Here it is….

Say hi to my boy!!!!!Meet Oscar!!!!!

He is our little pride and joy. Oscar is 8 months old and was a rescue pup from Boxer Rescue L.A.

I’m a totally obnoxious dog mom…..so get ready to see lots of pictures of our sweet guy. 😀

Giveaway

Have you guys entered my Reebok Spartan Race Entry give away???

It ends tonight at midnight and I have to say….not many entries (so better chances of winning!)

Workouts

My workouts have been great lately….and now that I’ve got Oscar…we’re walking and/or running several times a day. He’s a VERY energetic dog (like his momma), so we play a LOT. He’s keeping my cardiovascular health in check, that’s for sure!

Here are my workouts for this week and what I plan to do into the weekend:

Sunday: Back/Biceps (done)

Monday: 20 min. HIIT + lots of walking/running w/ Oscar (done)

Tuesday: Shoulders + walking/running w/ Oscar (done)

Wednesday: Legs + Boxing

Thursday: Chest/Tris/Abs

Friday: Boxing

Saturday: Active Rest

Sunday: Full Body

No Sugar Challenge Update

It’s officially Day 24 of the challenge! We’re extending it about a week, so we’ll end up at about 37 days total.

Cravings: I don’t even think or crave diet soda any more. This is a habit that I’d like to keep dormant after this challenge ends. It’s terrible for me, but I never wanted to quit. Now that I have, I might as well stick with good old water and Kombucha (OBSESSED w/ Trilogy flavor)

kombucha

Feeling: I definitely want some sugar LOL. Fruit is just not doing the trick. I want a cookie. There, I said it. 😀 They have these cookie’s at the coffee shop I go to and for now, all I get to do is stare at them and drool…

redVelvetV2I actually highly recommend checking out this company (Cookie Good) if you’re looking for gifts. They are TONS of fun flavors like Oreo Butterfinger, Bacon & Maple Syrup, Peanut Butter Pretzel, Birthday Cake, and soooo many more. They taste like heaven.

In all reality, this isn’t all that hard, but I do like to enjoy a treat every now and then. Not being able to do that has been kind of sucky, but it’s also fun to challenge myself like this.

Progress: I feel like I lost some fluff at the beginning, but have stayed pretty much the same since. I’m not doing this to lose weight and haven’t changed my eating habits aside from cutting out the added sugar/fake sugar. I am definitely welcoming the almost-abs, and have plans to kick things into gear with a NEW challenge in December. (I love challenges!!)

Day 1

day1

Day 20

DAY20

Hope your hump day is a happy one!! See ya tomorrow!

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Spartan Race {Giveaway!!}

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Happy Friday!! Isn’t Friday always happy?! I think so. 🙂

I have some REALLY exciting news….but I can’t share it just yet.

I know, I know….I’m THAT annoying person….but it really is awesome! I’ll be able to share it in just a few days!!

Spartan Race

I was recently contacted by the awesome folks at Reebok Spartan Race to see if I wanted to participate in one of their Southern California Spartan Races this December or January. If you know me, you know this is RIGHT up my alley! If it involves jumping, running, climbing, crawling, and any other extremeness, you know I’m all for it!!! I love adventurizing (as I like to call it) so this was really exciting news for me.

If you remember, last year I ran a 5k mud run and absolutely LOVED it. I actually did a back to back race. It was pretty small and they had the option to do a 5k race followed by a 5k mud run. I did them both and although super exhausting, it was an absolute BLAST.

mudrun2 mudrun1

GIVEAWAY!

What’s even MORE amazing, is that Reebok Spartan Race gave me an extra FREE race code to give away to one of my readers! Weee!

Here’s how to enter (open to Southern California races only, so you either have to be local or willing to travel):

1. Go to the www.Spartan.com and pick a race in Southern California in either December or January.

2. Leave a comment telling me which race you would like to do.

3. I’ll pick a winner using www.RaffleCopter.com on Wednesday, November 12th, 2014.

That’s all I’ve got for now! I’ll be back later with an update on the Sugar Challenge! (It’s officially Day 18…woah!!!)

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Lots of Sleep + Leg Workout

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Happy Monday friends!

How was everyone’s Halloween? Curious to know how mine was? Well, I’d tell you but I was asleep for it. No joke, I passed out around 8pm and slept clear through 8am the next day. I woke up a few times to rain (yay!!!), but that was it. I felt like a new person, but also really strange. I haven’t slept that much in a LONG time. I guess I really needed it.

Saturday, Charlie and I headed up to the studio to work with one of his clients. They are a prog/metal band and were recording drums. I helped him get set up and get tones. It was a good way to start the day! After trying to satisfy my stomach (omg, SO hungry lately!), I decided to head to the gym for a workout. I was in a different part of town, so I just went to the  local 24 Hour Fitness and got a day pass. It was interesting, to say the least, but it did the job!

24hr(way to follow directions people!)

Saturday night was another early evening. We made one of our favorite dishes, which is our version of Chipotle.

YUMMM!!! Making out version of Chipotle at home on this fabulous Saturday evening. Love the colors and smell of these vibrant veggies!!!After we ate, we started watching Homicide Hunters. I only made it through 1.5 episodes before I passed out on the couch. I must have been really freaking tired. I slept another 9 hours Saturday night!

Sunday morning, I was as fresh as they come. With that much sleep, how could I be anything else?! It made for the perfect combination to do a leg workout:

-4 sets of 15 reps: Kettle Bell Goblet Squats w/ Med. Ball Jump Squats

-3 sets of 10 reps: Barbell Good Mornings w/ Barbell Reverse Lunges

-3 sets of 10 reps: Leg Extensions w/ Supinated Hamstring Curls

-3 sets of 10-12 reps: Barbell Deadlifts

-3 sets of 15 reps: 45* Hypers w/ Jumping Lunges

Looking back through this, no wonder I was so exhausted by the end! Midway through the deadlifts I wanted to throw in the towel, but I pressed on. One of the BEST tricks that I use for myself is to write my workouts out on paper before I start. This way I won’t just quit when I start feeling tired. If I have a plan going into the gym, I’ll always stick to it and won’t quit until I’m done.

Hope everyone’s day is off to a great start! I’ll be back later talking about Pummelo’s and an update on my No Added Sugar/Fake Sugar Challenge!

You can see my other updates here:

No Sugar Day 5

No Sugar Day 7

No Sugar Day 9

Question of the Day:

1. Do you write out your workouts before you head to the gym?

2. What do you do when you’re ready to give up during a workout? Move forward or give up?

 

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