Tag Archive for fitlizzio

10 Secrets to Fat Loss

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Good morning! Or afternoon if you’re on the east coast!

I woke up today thinking it was Friday, so boo to that. I know some people are weird about the number 13, but I love it! I think I love it because most people hate it and are scared of it. I’m excited for tomorrow to see all of the people on Facebook that blame their spilled coffee, torn jeans, or broken phones on it being Friday the 13th. 😀DSC03929

10 Secrets to Fat Loss

One of the biggest questions I am asked (almost daily) is regarding fat loss. I thought I’d put together my best tips for fat loss.

1. Food. I know, I know. This isn’t what you wanted to hear, but I’m sure it’s not the first time you’ve heard it. We have all heard the phrase “you can’t out-train a bad diet”, and truer words were never spoken. If you want to lose fat, you have to have a good handle on what you’re eating. Tracking your food is the easiest way to do this (albeit not the only way). We often times don’t realize how many calories and macro-nutrients (proteins, carbs, fats) we are taking in until we actually take the time to track. If you like pen and paper, you can keep a food journal, but if you’re lazy like me, grab the MyFitnessPal app. It’s great for tracking and allows you to see how much of each macro-nutrient you’re taking in each day.

2. Strength Training. While nutrition is king, and the biggest part of the fat loss equation, strength training is a close 2nd. The more muscle you have on your body, the more calories you’ll burn at rest. Lifting weights will NOT make you huge. Eating huge portions of cookies, cakes, crackers, and just overindulging in general will make you huge. Hypothetically, let’s say you were to put on 5 pounds of muscle and with a healthy nutrition plan, you were able to lose 5 pounds of fat. (These do NOT go hand in hand by the way, they are completely separate systems and just because you gain muscle, it doesn’t mean you’ll lose fat). The scale would tell you that you weigh the same amount, but you would actually look smaller. Muscle is more dense than fat, so 5 pounds of fat will always look bigger than 5 pounds of muscle.

3. Moderation. I’m not going to tell you that you need to eat clean. I’m not going to tell you that you can’t eat cookies and cake and dessert. You CAN. I eat candy almost every day. I just don’t eat an entire BAG of candy every day. If you keep the things you like in your diet, and eat them in moderation, it is completely possible to lose fat while still enjoying your treats.

4. Consistency. This goes hand in hand with #3. Staying consistent with your food intake is by far the best advice I can give to anyone. If you overindulge one day, don’t sweat it. Don’t try to counteract it by not eating all day or doing hours of cardio the next day. It’s not going to be the game changer. You didn’t gain the weight in one day and you won’t lose it in one day either. With that said, practice consistency. If your goal is to eat 2000 calories per day, aim for that consistently and if you overindulge, go right back to it the next day. Remember, slow and steady wins the race.

5. Identify your trigger foods. This might sound odd, but we all have trigger foods. If there are certain foods that you have a hard time just having 1 or 2 of, you have to address this. For me, I have a hard time with cookies. I can eat candy, cake, cupcakes, and ice cream in moderation with no problem. There is something about cookies that just makes me want more and more. (Probably because they are so damn delicious!) For this reason, if I’m going to have a cookie, I just buy a single pre-packaged cookie. I know if I bake 12 cookies, I’m going to either eat more than I want to or spend a lot of brain energy trying to stay away. It’s not worth it to me, so I figured out a way that works for me. I don’t buy packages of Oreos or Chips Ahoy. Instead, I will buy a single cookie (like at Starbucks or something), and enjoy that. Find what works for you.

6. Stop beating yourself up. This was probably the key to my recovery from my eating disorder. I used to try to be SO perfect with my eating that when I screwed up, I would just feel so guilty. I felt like a failure and that I should just get it out of my system so that i could be “perfect” tomorrow. Newsflash: That doesn’t work. When I started being comfortable with where I was and not beating myself up so badly for “screwing up”, I actually started eating better overall. Feeling guilt over eating something that isn’t considered “healthy” will not help you on your fat loss journey, and will more than likely hinder your fat loss.

7.  Eat fat. Yeah, you heard me. Fat is good. I think it’s becoming more known that fats are good for you, but the “low fat” craze is still stuck in some people’s minds. Not only does fat help your skin and hair look bombtastic, but it aids in fat loss. You can’t lose fat without fat. It also helps to keep you satisfied. It’s more calorie dense than protein or carbs (9 calories per gram), so you don’t want to go crazy with it, but adding in things like nuts, nut butters, avocados, and oils into your diet will likely keep you more satiated throughout the day. (And give you locks of a pony!!! ;-))

8. Stop doing so much cardio. Unless you love it, that is. I am not going to say that cardio is bad. It’s not bad. What’s bad is the idea that cardio is NECESSARY for fat loss and that if you don’t do x minutes/hours of cardio per day, you won’t lose fat. Cardio basically trains your body to be more efficient. This means that over time, you’ll use LESS calories to get through that 3 mile run. So what does that mean? It means in order to burn the same amount of calories that you burned when you first started running, is now going to require more effort: more time running, running on an incline, running faster, etc. If you like to run, by all means RUN. Personally,  I like to run every now and then. I like to hike. I do all of those things when I feel like it. But gone are the days of me doing 30-45 minutes of cardio EVERY DAY. I used to do that, and you know what happened when I stopped? I lost weight. Cliff notes of what I’m getting at here: Don’t think that doing hours of cardio is the key to your fat loss. The key is nutrition. Cardio’s affect on that is minimal and will likely cause you to be hungrier and eat more anyways.

9. Accountability. This is definitely huge. I know how to lose fat. Most people actually know at least something about how to lose fat. But it’s hard to do it on your own. I didn’t sign up to work with Sohee because I don’t know what I’m doing. I know what I’m doing and I have my OWN clients that I coach. But I wanted someone to hold me accountable and to take the guess work out for me. I didn’t want to be the person that I was negotiating with when it came to how I was feeling and the progress I’m making. Now, this doesn’t mean you need to sign up with a coach. Friends work pretty well too. Find a friend that will either a) jump on the bandwagon with you and go on a fat loss journey together or b) be supportive and help you when you need it. It makes all the difference in the world when you don’t feel like you’re going at it alone.

10. Plan. This is something that I still struggle with, but I luckily live and work very close to Whole Foods and the Co-Op where I can get fresh, healthy meals on the go. If you plan and prepare some food for the week (cook up some chicken or beef or whatever recipe you like) and keep it on hand, it helps you to not come home and devour whatever is in the cabinets just because you’re hungry. It minimizes the impulse eating and the eating because it was “all that was there”. Plan your day or even your week out so that you’re ready. With that said, don’t be afraid to stray from it either. I pack my food most days, but if I want a cookie or something, I work it into my plan and don’t feel bad about it.

Questions:

1. What has helped you the most when it comes to fat loss?2. What is your biggest struggle with fat loss?

Leave your responses in the comments.

 

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Baby Shower Fun + Nutrition & Workout Update

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Hey Friends!

How’s your Monday going so far? Mine is going well…just working away!

I got up this morning and did sprints on the treadmill. I was seriously dragging this morning and was texting my girl Maggie to send me motivational quotes to help me through. She had some real words of wisdom haha!

magtext

In the end, the thought of coffee got me through. It’s funny how 20 minutes can seem so daunting at the same time. Whatever, I did it!!

coffeep

Weekend:

This weekend, Charlie and I attended a baby shower for my old boss. It was quite the extravagant party, and it was really good to see my old co-workers. I miss them and the family!!

Baby shower fun!

We posted this picture up on Facebook and immediately realized that everyone thought WE were pregnant. Just to be clear, this is our only child…

Asked him to come lay down WITH me. He decided to lay ON me instead.The rest of the weekend was pretty uneventful. We did a chest/plyo workout on Sunday, but other than that it was naps for me and work for Charlie.

Nutrition Update:

So far, I’m loving working with Sohee as far as my nutrition goes. It’s nice to be eating on a fat loss plan without being constrained to chicken, vegetables, and brown rice. I love those things and eat them almost daily, but I also eat candy and chicken sausage and Kombucha on the daily. It all fits in the plan, and that is awesome. 😀 I’m feeling good!

Workout Plan for the Week:

Monday: 20 min. HIIT (done) +  Shoulders

Tuesday: Legs

Wednesday: Back & Abs

Thursday: HIIT + Chest

Friday: Legs

Saturday: Rest

Sunday: Full Body

That’s the plan, but as always, I’ll change things up if I need to. It all depends on my soreness and energy levels. I always try to make the best decision for that day, so it’s hard to say for sure.

Hope everyone is having a great start to the week! I’ll be back tomorrow!

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Friday Rambling

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First of all, thank you guys SO MUCH for your support on my post the other day. I got so many messages and Facebook comments about it. It helps to know I have a team behind me that’s cheering for me! Now I just gotta do the work and not embarrass myself…. 😀

Wednesday, I got a really great Leg & Back workout in. I started with heavy hip thrusts and did 3 sets at 275 lbs. I got 5 reps, 3 reps, and 3 reps respectively, which is a new PR for me. Previously, I could only get 3 reps at 275, so my first set broke a record! I’m getting really strong and absolutely loving it.

Today:

I started my morning with a continental (an american with steamed milk added. I opt for almond milk), an apple, and this messy deliciousness:
Spicy Italian chicken sausage, mexican cheese, 1egg over-easy, and Oscar. Doesn't look pretty, but it sure does taste good!It doesn’t look pretty, but it tastes good! Spicy Italian Chicken Sausage, mexican cheese, and an over-easy egg on top. I cracked the egg yolk and devoured this in about 15 seconds.

I’ve got some work to do and a few meetings today, and then I’ll be hitting the gym for another leg workout. I’ll be doing:

  • Squats (heavy)
  • Hip Thrusts(moderate)
  • Deadlifts (light)
  • Back Extensions (light)
  • Banded Hip Abduction (light)
  • Leg Extensions (moderate)
  • Hamstring Curls (moderate)

Oddly enough, I’m trying to build out my quads a bit. My butt is THERE, but my quads aren’t quite where I want them, so I’m trying to hit them a little harder than usual.

 

Tonight’s plan?

-Make a yummy dinner

-Watch Friends

-Do puzzles on my favorite app: Jigsaw Puzzle (if you’re a nerd, have an iPad, and love puzzles THIS APP IS FOR YOU. I’m obsessed)

-Hang out with this guy

How you doin

Tongue’s out, guns out!

I’ll be heading to a baby shower tomorrow and then the LA Fit Expo on Sunday! I’ll be sure to snap some photos. 🙂

Have a great weekend people!

 

 

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Who Should You Trust? (an important post)

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The fitness industry is a strange, strange place. On the one hand, it’s a positive, forward movement on being healthy, leading a fit lifestyle, and staying safe while lifting heavier, gaining muscle, losing fat, running faster, you name it. On the other hand, it’s a place that is filled with way too many people that have no business being in the business. For example, there are thousands of “Instagram Stars” who did nothing more than compete in a bikini show, flaunt their ass on Instagram, and get a bunch of followers. What do they decide to do next? Offer training programs, diet plans, etc. Tell you how to lose weight fast and be as hot as them. They’ve been in the industry for a year or two and suddenly they have the knowledge to do this? Maybe some of them do…but most of them? No. They are spreading knowledge based on the small amount that they know. And what do people do? Buy it, share it, and jump on the band wagon. Because we see pictures of hot bodies and assume they know what they’re doing.

Newsflash: They probably don’t. 

But that doesn’t mean that you can’t find people that you CAN trust in the fitness industry. There are plenty of them out there, you just have to dig around a bit. These are usually people with at LEAST 10 years in the industry (but more likely 20+) and have seen and done it all. I started working out 8 years ago and still feel that there is so much to learn. I research, listen, and learn all the time. I am constantly trying to get better. In fact, the older I get, the more OPEN I am to getting better.  There was a time where I thought I had fitness “all figured out” and I guess it takes a little maturity to realize that we never have it all figured out. I have a lot figured out, but at the same time, a lot that I do NOT have figured out. That’s when I rely on people that are much more qualified than I am.

20 years ago, it was a little bit harder to exploit yourself as an expert when you weren’t actually one. Before these here things called “blogs” and “ebooks” and the “internets”, people actually had to sell real life books. Ones with pages and covers and everything. Crazy, right?! While at that time, yes, you could claim to be an expert without actually being one (marketability is way cooler to a publisher than a brain), there were at least SOME hoops that people had to get through in order to write a book, have it published, and be put on shelves. These days, anyone and their cat (grumpy cat is probably the most famous cat of all time) can have a blog and a following. Hell, they even gave me one. Don’t ask how that happened. With that said, it’s extremely difficult to know who to trust. There are some really great bullshitters in this world, and beyond that, people that THINK they know what they’re talking about (based on a small amount of information that they’ve been exposed to), that are actually flat out wrong. While we don’t know EVERYTHING about fitness, biomechanics, dieting, health, nutrition, anyotherwordthatfallsintothiscategory, we DO know some things. Science is a real thing and while I don’t know much about science, I do know that it doesn’t lie. Sometimes it can be a real pain in the ass and be a little misleading, but it doesn’t lie. It’s black and white. It is or it isn’t. Sometimes that can fluctuate within a series of the same tests, but it’s not going to give you gray answers. It does or it does not. Kind of like us women. It may not always give us the same answer, but it’s always going to give you an answer.

So how do you know who you should trust when it comes to the fitness industry?

Here’s where you will discover that I am not science (and potentially not a woman?). Because I’m not going to give you a black and white answer. I’m going to give you a gray answer and you’re going to have to take it and apply it using your brain.

1. Find someone who has been in the industry for over 10 years (or even more if you can). These people have likely been reading books and testing themselves, their clients, their family members, and probably their pets for just as long, and will likely be able to give you information based on several different schools of thought.

2. Find someone who has been in or studied more than one facet of the industry. For example, rather than finding someone who has only done just bodybuilding their whole life, find someone who has studied bodybuilding, powerlifting, sports performance, etc. There is nothing wrong with someone who has only studied one school of thought, but unless your only focus is on that one subject, you’re better off going with someone who has been around the block, so to speak. They will likely have a more comprehensive and well-rounded knowledge-base.

3. Don’t believe the false marketing. If you see an Instagram post that tells you that you’ll lose 10 pounds in 10 days, or that you’ll get a “booty like this” by doing squats for 21 days, or that you’ll have a 6 pack in 1 month by eating “this one special food” run for your LIVES. These are gimmicks and not real. Real experts aren’t going to lie to you. They’re going to be real with you and give you realistic expectations.

4. Talk to people that have been working out for a long time and see who they know and trust. Even if you don’t necessarily trust the person you’re talking to, it’s likely that they’ve found a few people to look up to that may have some knowledge that can help you. Again, it’s hard to know, but do your research on these people to see if they seem legitimate.

5. My personal favorite: When in doubt, find an old powerlifter that still has their original hips and knees and doesn’t need a walker. Anyone who can squat or deadlift 700+ pounds for 20 years and can still walk definitely knows how to stay safe in the gym and could probably teach you a thing or two.

Hopefully this helps someone out there who feels a little bit lost with all of the information that floats around. At this point, I feel that I at least know enough to know when someone probably doesn’t know what they’re talking about. And when I’m not sure? I go to my mentors. I’ve been lucky enough to have some amazing mentors that have been living and breathing fitness since before I was born and they’ve never pointed me in the wrong direction. Knock on wood, I’ve stayed injury free in the last 8 years, and it’s because (although I’ve been stubborn), I’ve listened to the people that I trust and ignored the ones that just didn’t seem “real”.

P.S. If you’re looking for suggestions on who to trust, I’d be happy to share. Just leave a comment on this post. 🙂

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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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Day in the Life: Weekend Edition!

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I love doing Day in the Life posts, but thought it would be fun to do a weekend Day in the Life post this time. My weekdays are usually pretty similar, but weekends are kind of up in the air most of the time.

I am nosy and love to see what other people do with their day, so here’s your chance to see mine! 😀  (all times are approximate)

Saturday, January 10th

7:30am: Charlie’s alarm goes off and I lay in bed wondering “whyyyyy”. We both ignore it and go back to sleep

9:34am: I wake up and decide I’m ready to start the day. I quickly get up and start getting ready, only to find out that it’s raining. Whomp whomp. Our plans to go to Long Beach are squashed.

9:48am: I get Charlie out of bed and ask him to go to the gym with me. We decide to walk there with Oscar (it’s less than a mile away) and get a work out in while he chills in the office.

Morning walk with my boys.

10:15am: Charlie and I get our workout in. We do a full body lift, starting with Heavy Deadlifts (i did 210lbs for 3 reps!), Bulgarian Split Squats, Goblet Squats, and Seated Band Hip Abduction. We finish off with an upper body workout: Incline Press, One Arm Rows, and Hanging Leg Raises.

11:26am: Our legs feel like lead at this point as we start the trek home. We stop at a coffee shop on the way home so I can get my fix.

americano11:38am: We get home and put our feet up for a few minutes and chat about what we should do. We decide that food should be in our near future, so we hit the showers.

1:11pm: We head to Simply Salad (my favorite salad spot in Santa Monica) and sit outside so Oscar can hang with us. I get a build-your-own with romaine, spinach, celery, cucumbers, apples, tomatoes, bell peppers, chicken and feta cheese, and Charlie gets a Chicken Caesar. We try to think of activities that we can do with him since being outdoors isn’t really an option with the rain.

Simply Salad in Santa Monica =2:00pm: We get back home and try to figure out what the plan is. We look up some activities we can do with a dog and find an indoor dog park. We hang out at a home for a bit until we’re ready to go.

3:30pm: We head out to Culver City (where the indoor dog park, ZoomRoom, is) to find something to do before our appointment.

zoomroom4:15pm: We get to Culver City (traffic SUCKED) and end up stopping at Sprouts so I can get a Kombucha. We decide to just head to ZoomRoom early to see what it’s all about.

4:37pm: We get to ZoomRoom and Oscar starts getting super excited. They have agility equipment and another dog is playing, and all Oscar wants to do is jump in.

5:30pm: It’s Oscar’s turn finally! He is a total dork and not really into all the cool equipment. We get him to go up and down the A-Frame, and get him to jump over some hurdles. He wants NOTHING TO DO with the tunnel. We try to get him to run through, but he is NOT having it. I should have gotten pictures but I was busy jumping hurdles trying to get him to copy me. Haha! (P.S. It worked a few times…)

6:00pm: We head back to Santa Monica to grab dinner ingredients at the store and to kick back and watch a movie at home.

6:42pm: We start cooking dinner and pick a movie, Murder By Numbers. We sit down to watch and eat, and both fall asleep before the movie ends because we are that lame.

The End.

Question of the Day

1. What is your favorite Saturday night activity?

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My New Year’s UN-Resolutions

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It’s interesting to me to look at where I am in life. If you would have asked me 5 years ago what I’d be doing now, I would have had no idea. I’ve always had passions, but while so many people are able to claim “yes, this is what I want to do for the rest of my life!”, I’ve just never been able to do that.
At times I’ve felt like I knew what I wanted to do, but after getting into it, I realize it’s not what I want to do 24/7. I’ve often felt like a failure for not have that one big dream that I want to do all day every day. But at the same time, I’ve built a life that I do love. I actually do like the work that I do, but have found that doing just ONE thing, isn’t for me. I like to do a lot of things. I like to workout, be in the recording studio, write, blog, do administrative work, marketing, going on adventures, travelling, etc. But could I do any one of those things all day every day? Probably not. Does that mean I love them any less? Does that mean I’m not passionate enough? I’ve often asked myself those questions, but have come to the conclusion that NO, that’s not the case. I’m not less passionate about any of those things than someone who chooses to pick one and do it all day every day. I’m just different and my brain requires different activities to be happy.
I really can’t complain. I work with a pretty flexible schedule and get to wear gym clothes to work everyday. I make enough money to live a good life. I have friends and family that love and support me…I really am blessed.
But sometimes I still wonder what that “one thing” is that would make me go “I want to do this! This is it!”
I’m not sure it exists. I think my brain is too all over the place for that. I knew at a young age that I liked more things than there was time for in a day, but thought that over time, I’d find that “thing”. And who knows, maybe I still will someday.
Either way, as everyone around me has been making their New Years Resolutions, I naturally started to think about mine. You might be surprised to know that I couldn’t think of a single one. 
Of course, I have goals. I’m a hard worker and there are things I want in life that I’m willing to work for. But still…
I have no resolutions. When it comes to work, I actually made a promise to myself to stress less and DO less this year. I guess you could call that a resolution of sorts, but it’s one that comes from caring less, not more. I’m not sure if that qualifies. You see, I take on work stress by the horns and typically let it rule me. But this year, I want to stop doing that. I want to leave the stress at the door and enjoy myself more. Take more time off…do new things that I’ve always wanted to do, but never found the time for…
I’m sure you’re also thinking “you don’t have health and fitness goals for 2015????” Well sure I do. But they aren’t goals I’m setting on January 1st. They are goals I continuously strive for and revamp when I feel necessary throughout the year. I don’t need a new year to help me with that.
So at the end of the day, I decided that 2015 is my year of UN-Resolutions.
I’m going to stress less
I’m going to DO less
I’m going to travel more
I’m going to live more

Question of the Day

What are your Unresolutions this year? Things that require LESS effort to make them happen.
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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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9 Gift Ideas for the Fitness Freak

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Happy Friday guys!

Thanks so much for your comments and added tips on my 5 Things I Do Every Day post! I love getting other ideas from people!

On another note, can you believe Christmas is in 6 days?! I STILL haven’t done ANY shopping. Oops.

I think part of the reason that I wait so long is that I have NO idea what to get people. I like to think that I know people really well, but when it comes to gifts, I’m completely lost.

As a certified fitness freak myself, I DO know what other fitness freaks would like. I figured that if nothing else, I can at least help someone out there who’s struggling with gift ideas for their fellow fitness freak.

1. Leggings. You can never have too many leggings. I own about 15 pairs and still keep buying more. It’s a sickness really, but I’m fine with this type of sickness. I know other female fit freaks can agree. BUT, the brand is important too.

If you want to go affordable, yet functional, I recommend Reebok.
If you’re okay with spending a bit more, Lorna Jane & lululemon are a great fit! Here are a few options I like:
Reebok

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Lorna Jane

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2. Workout Trackers. Fitness freaks love to track their progress. It helps keep us accountable, pushes us to be better than yesterday, and let’s face it, there’s a little geek inside us all, and this helps to feed that inner geek. Here are my recommendations:

FitBit Charge ($129.95)
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JawBone UP ($99.99)7124064_sa.jpg;canvasHeight=77;canvasWidth=105

3. SHOES! Oh wow. There are so many options for this, but here are my top picks for each category:
Running: Nike Free FlyKnits ($160)

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Crossfit or Weightlifting: Reebok Crossfit Lite TR ($89.99)

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Casual: Skyscape Chase Print ($59.99)

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4. Gift Cards to Nike, Reebok, lululemon, Lorna Jane, or a general sports store like Sport Chalet or Sports Authority. I know these aren’t the most personalized gifts in the world, but we love them. Period.

5. PT or Class Passes. We likely already have a membership to a gym or a personal trainer, but this stuff is expensive. See if you can buy a gift card towards membership or personal training at their gym. If they’re really into classes like spinning or yoga, call their favorite spot and see if you can purchase some classes for them. They’ll likely be able to look at their history to see what they typically buy and can recommend a good option.

6. Food. I know this might seem weird, but fitness freaks love food. And especially nut butters. And Quest bars. And coconut oil. In fact, we like a LOT of things….and we would be super excited to receive any one of them as gifts. Putting together a gift basket of some of these items would be AMAZING. Here are some of the goodies that will be sure to bring a smile to someone’s face this season:

–Quest Bars

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–Justin’s Nut ButtersScreen shot 2014-12-18 at 2.39.06 PM–Nuttzo

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Nikki’s Coconut Butter

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7. FitMark bag. ($59.99-$99.99) I’ve been called the bag lady at my gym. I walk in with my cooler, my gym bag, my purse, and my laptop bag. Sometimes I even have my dog’s backpack with me too! (Yes, he has his own backpack. I’m a true dog mom.) Do you know how useful a FitMark bag would be for me? (Hint, hint!). There are a lot of options, but these bags are specifically designed for the gym rat. Anyone would be ecstatic to have one! Here’s what a basic bag looks like:

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8. Wireless headphones. These are key. The JBL commercial I saw recently says it all:

I own a pair of these:

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They’re pretty cheap ($33) on Amazon and work really well. If you want to spend a little bit more money, you could also go Beats by Dre, but plan to spend $150+, especially for the discreet headphones.

9. Running Band for iPhone. Almost all runners have switched from using a watch to track their runs, to using some sort of app instead. If you do this, it means you have to bring your phone with you on your run, and stuffing it in your sports bra isn’t the best idea in the world. Insert the running band! These things are GREAT and make for the perfect stocking stuffer.

pDSP1-20056692p275wHopefully this helps you find the perfect gift for your fellow fitness freak!

Question of the Day

1. What is your dream gift this year?

 

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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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