Tag Archive for workouts

Weekend in Park City + Rockstar Fitness™ Workout!

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Good morning!

I promise I’ll be back to a regular blogging schedule soon…just trying to figure this whole “life balance” thing out. Know what I mean? 🙂

This past weekend, I flew up to Park City to hang with my bestie! We’ve literally been best friends since we were in 2nd grade (I hated her before that haha), and since I’ve lived in LA, we haven’t really gotten to spend too much quality time together. Since she just moved up there, I figured it was the perfect time to fix that!

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I had never been to Park City (or Utah in general), so I was super excited about this trip!

The people in Park City and SLC are SO nice. It was such a nice stop-ed-info of pace from LA. The views were GORGEOUS, and it even snowed a little bit on Sunday!

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We ate good food, laughed, did some yoga at her store (lululemon), and just had a blast getting to know the city. I can’t wait to go back!

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Rockstar Fitness™ Tour Edition WORKOUT!

Woohoo!! Thank you to everyone that has pre-ordered Rockstar Fitness™ Tour Edition so far! If you haven’t yet, you still have a week left before prices go up!! ($8.99 right now!)

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I thought I’d share one of the workouts from Rockstar Fitness™ Tour Edition. This workout totally kicked my butt and it only took me 20 minutes. Oh, and I did it in my living room. Win, win, win!

ROCKSTAR FITNESS - Video in a Scrolling Article and a Gallery_1

Hope you love it! Here’s that link again to pre-order Rockstar Fitness™ Tour Edition!

As always, check with a doctor before starting any new exercise program. Listen to your body and know your limits.

xo,

Lizzy

Posted in e-book, Vacation, Weekends, Workout tagged with , , , , , , , , ,

Weekend Things + Booty Building Exercises!

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Hey Friends!

I hope your Monday is off to a great start! I’m not quite ready for the weekend to be over, but what can ya do?

Weekend

Friday night, we went and saw one of the bands Charlie worked with at the W in Hollywood. I had never been there, and it was pretty cool! The event area is on the 12th floor, so the views were amazing!

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Saturday morning I headed to Temescal Canyon with my friend Tedi to catch up and sweat a little. It was hot out and we didn’t have a ton of time, so we only went about half way up and turned around to come back down.

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I sat on the couch and ate lunch/snacked a bit while watching Dick Van Dyke,

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and then got up the energy to go do a Chest workout.

I got home, showered up, and took a nap. I’ve been extremely exhausted lately and although I’m not usually a napper, I’ve been trying to sneak them in more often. Not being rested has so many bad effects on the mind and body, so I’m trying to be better about getting enough of it. If I’m unable to get enough hours of sleep during the night, I’m working on finding 20-30 minutes to nap at some point in the day.

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Shots, Shots, Shots!

Anyone ever gotten a B12 shot? My friend’s friend just opened up a clinic where she does all kinds of vitamin shots and IV’s. I went in last Wednesday and got a B12 + MIC shot. It’s supposed to help keep my energy up. I’ve actually felt a lot better since, and I ended up buying a package of 4 more. I’ll give me full opinion on how well I think it works (or not) after I use up all of my appointments. They suggested that I go in once a week and that the consistency helps, so we’ll see!

My Favorite Booty Building Exercises

A few weeks ago, I wrote a blog post for Chrissy at  Snacking in Sneakers. It’s a topic that I’m constantly asked about, so I thought I’d share it here, too! Check out my Top 5 Best Butt Exercises for Building Glutes!

New blog post is up on FitLizzio.com. I'm on my soap box today talking about how you can stop saying I CAN'T....and start doing more than you thought possible....link in profile.

Questions of the Day:

1. What’s your favorite booty exercise?

2. Least favorite?

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One Arm Rows, Workouts + OB Dog Beach WEEKEND!

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Hey peeps!

This morning started as it always does…COFFEE! My family always laughs at me when I talk about coffee. Before I moved to LA, I HATED coffee with a passion. I thought the smell and taste was so awful, and I just couldn’t get on board with it.

Fast forward to living in LA…

You basically need coffee to live here. Maybe that’s an exaggeration, but I just think it’s a “thing” here. It’s a busy city and since moving here, I’ve had a really busy life! I definitely found out quickly that I needed it when I moved here, and well…now I’m a total coffee snob. I’m picky about my coffee, I know what I like and I know what I don’t like and it just is kind of funny. Total 180!

Anyways…

This past weekend, Charlie, Oscar and I went down to OB in San Diego. Charlie found this great little hotel called the Ocean Villa Inn that not only allows dogs, but basically caters to dogs! There was a dog beach right behind the hotel, the rooms were dog-friendly, they had a dog-wash station on site, and each room had a back door that let out into yards for the dogs to play!

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The beach part was awesome! There were soooo many dogs running around, and there was a place for humans to lay out and relax as well. Oscar ran around through the ocean and sandy beaches, played with other dogs, and had a BLAST. I think he was upset when we had to leave on Sunday. He must have run around for 3 hours both Saturday and Sunday! I’d be lying if I said Charlie and I didn’t have a blast as well!

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We wore both ourselves and the pup out. At least one of us got to sleep on the ride home.

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One Arm Rows

When we got back on Sunday, I somehow roped Charlie into doing an upper body workout with me at the gym. This is the workout we did:

Superset – TRX Rows + KB Clean & Press

Superset – TRX Renegades + Lat Pulldowns

Superset – DB One Arm Rows + Plate Squat to Press

I took some video of the one arm rows (below)

I love this exercise because it really focuses the lats. Notice that I really get a good stretch at the bottom of the movement. This really helps to keep the lats engaged and helps me to pull from my lats, as opposed to from the arms.

Workouts for the Week

Here’s the tentative plan for the week:

Monday: Track Workout + Legs (DONE)

Tuesday: Paddle Boarding

Wednesday: Shoulders/Chest

Thursday: Conditioning + Legs

Friday: Back

Saturday: OFF

Sunday: Hike or some other active recovery ( TBD)

Questions of the Day

1. Are you a coffee drinker? snob? connoisseur?

2. Have you ever been paddle boarding?

Posted in Vacation, Workout tagged with , , , , , , , ,

Things I’m Loving Lately, Workouts, and a Survey!

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Woahhh! Long time no see, guys. Sorry for going MIA there for a few days. Life is BUSY right now and I’m just trying to ride the wave.

Things I’m Loving Lately

–Track Workouts.

THISCLOSE to looking like when I run. WINNING. One of my 50m sprints this morning.It’s more of a love/hate. They absolutely kill me, but I’ve been getting up every Monday morning and heading out to the track for a workout. It’s nice to get out in the sun and wake myself up with sprints and bleachers. My go-to right now is:

4 x 100 meter sprints

4 x 50 meter sprints

10 bleachers

My legs shake so much when I’m finished that I have trouble pushing the gas and brake. Good thing I only live 2 blocks away. 🙂

–This healthy chicken salad I made

This Chicken Salad was sooooo easy to make and sooooo delicious!!! Makes 4 Servings 2 cans White meat chicken in water 3 celery stalks 3 slices of red onion 1 small box raisins 2 dollops of Fage 0% Greek Yogurt Mash the chicken, chop the veggies, add the raisins and mix together. Then add the greek yogurt and mix it in. I added fresh cracked pepper as well. ENJOY!!

It’s SO simple to make, and absolutely delicious. Here’s the recipe (makes 3-4 servings):

  • 2 cans white meat chicken in water
  • 3 celery stalks, chopped
  • 1 small box of raisins
  • 3-4 slices of red onion, chopped
  • 2 dollops of plain greek yogurt (I use Fage 0%)
  • salt & pepper to taste

Mash up the chicken, and then add the rest of the dry ingredients. Mix it up, and then add the greek yogurt. Mash it all up again, and you’re DONE. It takes about 5-10 minutes to make this and then you have it on hand for a quick, healthy snack or part of a meal.

–Working out at home using workouts straight from my ebook (not released yet)

COMING SOON + FitLizzio Presents Rockstar Fitness "Tour Edition" ~ Fitness for the Touring MusicianGreat way to get sweaty in 20 minutes with no equipment!

–National Puppy day…and basically every day that I get to hang out with this guyNational puppy day.Workout Schedule

Here’s what my week looks like:

Monday: Track Workout + Back Workout

Tuesday: At Home Workout from the Rockstar Fitness™ ebook

Wednesday: Legs

Thursday: Conditioning + Shoulders/Chest

Friday: Rest

Saturday: Track Workout

Sunday: Hike

Fun Survey

I saw this on Carrots n’ Cake and thought it would be fun to do here as well.

Can you eat what you want or do you have to watch it?

I have to watch it if I want to lose weight. I can maintain pretty easily.

Do you want kids?

Maybe? I don’t know?

What are your favorite ways to pamper yourself?

I love getting acu massages!

Besides wine, do you have a go-to drink?

I don’t drink wine, but anyone that knows me knows that Kombucha is my JAM (specifically Trilogy!)

Do you have any health regrets?

No…I’ve learned from every step of my journey and I’m thankful for that.

Are you a yoga person?

NO.

What workout move do you loathe?

Bulgarian squats. i love/hate them. They are great, but they suck.

When do you feel sexy?

After a workout

When do you feel your absolute happiest?

When I’m snuggling with my pup.

Q’s

1. What’s your favorite way to pamper yourself?
2. Are you a yoga person?
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Friday the 13th, Conditioning, and a Birthday!

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Good morning, friends!

Is it just me or have there been a LOT of Friday the 13th’s lately? Maybe I’m just noticing them more? Anyways, I kind of like it. 🙂

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This morning I rolled out of bed to do some conditioning. It is sooo hard for me to get out of bed to workout these days. I can’t believe I used to work out at 5am every day! I’m sure if I tried, I could get back in that routine, but I actually really like my afternoon/evening weight lifting sessions too! Ah, getting older.

My Birthday

Speaking of getting older, I celebrated my 27th birthday on Tuesday. It was actually one of the best birthdays I’ve had in a while. I have the best friends, family, boyfriend and co-workers anyone could ask for. They made me feel super special!

IMG_7120I had to work on my birthday, but I took a break to get a great back workout in, too!

  • Pull Ups
  • T-Bar Rows
  • Cable Rows
  • Straight Arm Pulldowns
  • Close Grip Pulldowns

Birthday pull-ups! Kinda sloppy, but I'm working on getting these bad boys more strict. 3 sets of 4 today.It’s funny how simple things become much more fulfilling as you get older. I couldn’t think of a single gift I wanted this year, but just wanted to spend my day with the people (and furry creatures) I love, doing what I love…and I got just that!

IMG_7162I didn’t even get mad that Oscar tried to steal my balloon. 😉

Anyways, back to today.

Here’s what I did for my conditioning:

KB Clean & Snatch Combo (4 sets of 8 reps each)

Barbell Complex (4 sets)

I’ll have a full post on barbell complexes in the next week. They are a GREAT way to get the heart rate up without having to do standard cardio. Stay tuned!

I’ve got a bunch of work to do today (it seems to just keep piling on), and then I’m headed to the studio tonight to set up for an all-day session tomorrow. It should be fun!

I’m really looking forward to Sunday to just relax a bit. I’m hoping to get a hike and/or leg workout in and then just lounge around the rest of the day. Sounds like a perfect day to me! 🙂

In the works…

-I’ve got a few ebooks I’m working on at the moment that I can’t wait to release! Details to come soon!

Q: Do you hate the #13? Love it?

I love it!! I guess that’s the “metal” in me. 🙂

 

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Crossfit, Food, and Random LOL’s

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Happy Wednesday people!

I had a late-ish night last night, so coffee was definitely necessary immediately upon waking up this morning!

Some of you may know that I’m also a sound engineer and used to work full time as a recording engineer in a studio here in LA. While I don’t do it full time anymore (obviously), I still do the occasional session. Last night I got to work with a pretty well known rock band (rhymes with shmimeshmown), so it was definitely worth losing a few hours of sleep. 🙂

My Day

I made this yummy breakfast to start my morning yesterday and it was so, so satisfying and delicious, so I thought I’d share! (If you follow me on Instagram, you’ve already seen it.)

Open-faced egg white, turkey, and Ezekiel bread sandwich. Get in my belly!!!I highly recommend this bad boy.

  • Ezekiel Bread
  • 1 slice Mozzarella Cheese
  • 2 slices turkey breast
  • 6 egg whites
  • season to taste (i just used pepper)

After breakfast and getting some work done, I went to Crossfit again (I went last week for the first time in a while), and we did a really fun WOD!

So fun, in fact, that I completely ripped up my hands…..and still continued on to finish the WOD. #dedication or #stupidity?

Here’s what we did:

Strength
Back Squats: 8-8-8-8 (so 4 sets of 8 reps at about 75% of our 1 rep max)

WOD

  • Push Press: 7-6-5-4-3-2-1
  • Toes 2 Bar: 1-2-3-4-5-6-7 (i did knees to elbow)

then

  • Box Jumps: 7-6-5-4-3-2-1
  • Pull Ups: 1-2-3-4-5-6-7

I was totally fine until the pull ups. And then this happened….

IMG_6878I guess it was bound to happen at some point! Now I just need to figure out how to get these bad boys to heal ASAP so I can continue with my regularly scheduled lifting. 🙂

I plan on taking today off from working out since my body is pretty sore. I have a busy day today with work and then back in the studio tonight, so it works out well.

Random things that made me laugh out loud this week:

IMG_6879IMG_6880Seriously, get me that Coach purse NOW. Can’t even tell it’s a fake…

Q’s:

1. What’s your favorite band? Mine is and has been 36 Crazyfists for about 10 years now

2. Have you ever ripped your hands open while working out? (any tips????)

 

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Weekend Recap + Progress Pics

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lean shoulders

It’s March!! My favorite month of the year! Not only because my birthday is this month, but also because it means that spring is coming! We’ve had quite the rough winter here in Santa Monica. 😉

Weekend Recap

I had a great long weekend with my family last week. I was sad to go, but I’ll be back soon! Being able to work remotely definitely has it’s perks. I’m elavilnews to have a job that allows me to travel and still work.

I didn’t take many photos during my trip, but here are a few highlights:

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Kombucha on tap at LGO

arizona sunset

A perfect AZ sunset.

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Progress

I’m sure some of you are wondering how my 12 week plan is going, so here’s a little update:

I’m still loving this and it will likely just be what I do from here on out. The flexibility of counting macros is great, and allows me to stay on plan pretty much anywhere. I traveled last week, which is usually a dieting nightmare, but since my plan doesn’t call for specific foods, and rather a macronutrient count, I was still able to stay on track for the most part. I did have some extras here and there, but I planned on that and it isn’t something that is going to stall my progress (at least I hope not).

It isn’t easy every day, and some days it’s tough, but compared to anything I’ve ever done in the past, it’s extremely easy. I’m getting more and more used to it each day and finding it to be easier when I’m able to plan my days ahead of time. Just need to get better about actually doing that. 😉

Here are some photos that I took over the weekend. I’m really happy with the changes I’m seeing in my body!

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My shoulders are definitely leaner than when I started this!

leaning outStill have a ways to go, but I’m seeing more lines. 🙂

Workouts this Week

Monday: 20 min. Conditioning (KB Cleans, KB Snatches, Barbell Complexes, Burpee Box Jumps) + Chest/Abs

Tuesday: Crossfit

Wednesday: Legs

Thursday: 20 min. HIIT + Shoulders

Friday: Back

Saturday: Rest Day

Sunday: Full Body

As always, my workouts are subject to change, but this is my tentative plan for the week.

Q’s:

1. What is your dream job?

2. Which workout are you most looking forward to this week?

Posted in Progress Pictures, Workout tagged with , , , , , , , ,

HIIT On! and a Thought for Today…

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Hey from AZ!

I flew in super early yesterday morning and it all just feels like a whirlwind. My first stop was here:

Obvious first stop upon arriving to AZ. COFFEE TIME!!!They make their almond milk fresh here and it is SO SO good. I get my usual stop-acne-meds (americano with steamed almond milk), and it never disappoints. Just wish they had this in Cali!!

I spent most of the day yesterday working, got to see some family and friends, did a leg workout, and then slept like a baby last night. You know when your entire day feels like two days combined? Yeah, it was like that.

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This morning I headed back to the gym to get a quick HIIT session in before I started working for the day.

In case you want to try it, here it is:

HIIT ON Workout

It was pretty brutal for me today, but I could also tell I was extra tired. This brings me to my thought for the day.

Something to Think About:

There are some days that I get in the gym and I’m just ON. The workout is fun, I feel strong, good, and everything just seems to fall into place. Then there are days where I just flat out feel like dog shit. I don’t want to move, everything feels heavier, and it just sucks. I used to beat myself up about it and feel like I was weak or just not trained enough, but luckily these days I’ve found a way past that.

Instead of feeling bad about myself for it, I now just accept what the day will be. Just like this morning, when I feel weak, tired, or just off, I do the best that I can for that day and know that everyday won’t always be like that. I don’t feel bummed out for not being able to do what I did the week before or even a few days before, I just remember that there are days like this and I have to push myself to TODAY’S limits. Reminding myself of that has helped me immensely with the brain game factor of training (which is a biggggggg part of training).

Question for the day:

1. When you have off days, what do you do about it?

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Workout Plan for the Week

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Good morning peeps!

It’s Monday and I’m definitely excited about this week. I’ve been a little down lately and Mondays help my mind reset a bit. I know that the best way to get out of a funk is to get organized, make a plan, and GSD (get shit done), so that’s exactly what I’m doing!

Monday HIIT

I got up this morning and hit the stairmill for 20 minutes of intervals to kick-start my Monday. Getting super sweaty to start my week is probably one of my favorite things to do. I hate it while I’m doing it, but as soon as I’m done I feel AWESOME and ready to tackle the week.

Workouts for the Week

Monday: 20 min. intervals + Boxing Class (haven’t done one in a while..it’s gonna hurt!!)

Tuesday: Back + Crossfit (more on this below)

Wednesday: Legs!! (I’ll be in AZ and doing leg day at my home gym is the best thing ever!)

Thursday: Chest & Shoulders + 20 min. intervals

Friday: Conditioning Day (ropes, medicine balls, plyos)

Saturday: Rest Day

Sunday: Hike

Going to be quite the fitness week, but that’s what happens when you make workout dates with a lot of people haha. I mentioned I’d be going to Crossfit on Tuesday. If you know me, you know I’ll never be a die hard, every day Crossfitter (not for me), but I do like to go to Crossfit every now and then. I love the competitive edge and intensity. I made a date with some friends to go try a class (they’ve never done it before), and I think we are going to make it a weekly thing. Woohoo!

This week I’ll also be heading out to AZ for a few days for a work-cation. I’ll be working during the day, and spending time with my family and friends in the evenings. I do love having a job where I can work virtually at times. I’m excited to see my fambam!

Who's working out today I'm working on my back today. Pull ups and rows for days!! (Although the weight pictured was used as a prop...I'm going heavy today people!!!!)

Q’s

1. What’s your favorite activity for a “workout date” with a friend?

2. Crossfit. Yay or nay?

 

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Coffee Date #1

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Happy Tuesday!

I keep thinking it’s Monday, so cheers to the fact that I’m wrong and it is, in fact, Tuesday!

Let’s have a coffee date!

inmycupIn my cup: Almond Milk Continental (or an Americano with Steamed Almond Milk)

  • 2 shots of Espresso
  • Water
  • Steamed Almond Milk
  • 1 packet of Stevia

almondmilkIf we were having coffee, I’d ask you what’s new in your life?

Lately, I’ve had the travel bug. I’m seeing a lot of my Facebook friends traveling all over the world and it’s something I’ve never done. I’m 26 (almost 27), have no kids (aside from my furry one), and really want to see things in other parts of the world. I know that I’ll regret it if I don’t do it, but I also have a lot of responsibilities here. I know there’s never a *perfect* time to go travel, so I think I just need to book a ticket somewhere and just GO.

If we were having coffee, I’d also ask you what you’re doing for Valentine’s Day.

I’m not sure what we are doing. We usually keep it pretty low key. It’s just another day of the year, but a good reminder to just spend time together doing something fun.

If we were having coffee, I’d ask you how your workouts have been lately? (lol, I’m THAT annoying friend…)

Mine have been pretty great lately. I’ve also been better about taking care of my body. Charlie and I get our bodies worked on by Michael at AcuMassage (for the locals). He uses ancient Chinese techniques to re-align the spine and always makes my body feel better. Now I just need to get more consistent with foam rolling and soft tissue work….

At this point, I’d probably tell you I have to go because I need to get back to work….see you next time!

Questions:

1. What would you ask me if we were having coffee together?

2. Where is the best place you’ve ever traveled to?

 

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