I'm coming back!!!

Hey everyone!! Monday morning and I'm lucky enough to be hanging out on my computer, digesting breakfast, waiting to go to the gym. This weekend I visited friends in Long Island, and yesterday I RAN over 6.5 miles, and then CRASHED all day , feeling a little down and sick. I'm coming back with new posts every day!!! STAY TUNED. Later's post is Monday:MEASURE UP. It's a good one. Check back later!!! (I'll have you thinking twice about the scale and "drizzling" olive oil on your salad :-) .... 


GET IN A GOOD WORKOUT, NO EXCUSE. 
XOXO 

A little Treadmill thursday and CARBS

Sooo I'm always bad about eating enough carbs before workouts and eating enough in general.. so this morning, I made a promise I'd amp up my breakfast a little bit since i had a solid 40 minutes of running and a full workout to complete. i WANTED to make my protein pancake recipe (at the bottom!) but didn't have enough eggwhites for it..I ended up with a tiny eggwhite this morning. Soo this morning I had 2 pieces of ezekiel with my spinach/flax/eggwhite, and i had a couple spoons of bare naked granola. EW don't ask why .. that stuff is such crap but it was out on the counter!! Anyway, had some coffee and got ready for the gym! I warmed up with walking .25miles at 4.1 to loosen up my hamstrings, then started running slowly at 6.0. 40 minutes later, I was done with 4.20 miles, including some backwards running and slow jogging AND sprinting. After my run, I did some strong circuits focusing on upper body and abs, and worked my back with extensions. I did 50 glute extensions with my feet on a swiss ball at the end of my workout. OUCH. operation glutes is going to be tough!! I burned 632 calories during my workout, 31% from fat!


Here's the best part of my blog: the famous protein pancakes I'm always talking about.
What you'll need to add to the blender:
1. a yummy protein powder formula. (whey, soy,hemp, brown rice protein..etc.) I use Jarrow's Brown Rice Formula in Vanilla.
2. 4-6 ounces liquid eggwhites (you can use real eggwhites too)
**extras that benefit the pancakes
3. 3tbsp oatbran (or rolled oats) This gives the pancakes some complex CARBS... always good at breakfast time!
4. 1 tbsp flax seeds or ground flax seeds (I use whole golden flax seeds. Adds 45cals and FIBER to the pancakes, whereas ground flax would provide some digestible omega-3 fats) I like to sprinkle the seeds onto the pancakes once theyre in the pan, so i don't lose any getting stuck in the blender.
****WANNA GET CRAZY?!?! ADD SPINACH TO THE BLENDER!! I DO!


Blend all the ingredients, and use some non-stick spray in a pan. Cook the pancakes on medium heat, flip when you see bubbles forming.
*Notes: The eggwhites and powder are the formula, and by simply combining these two without any extras, you have a no-carb pancake that tastes good. Depending on what size you make the pancakes, you can get like 4 pancakes for 200 calories! WHOA!! 
*If you want more carbs than protein, use 1/2 cup of rolled oats or 1/3cup of oatbran with 2-3tbsp of protein powder, instead of using a full scoop.
*Feel free to add blueberries, banana, etc. 
*Use chocolate protein powder if you like chocolate!
I like to heat up a few frozen berries in the skillet after cooking the pancakes, and putting them on top. 
WHO NEEDS IHOP...NOT I!!! OR YOU!! These are SO easy to make and REALLY DO TASTE GOOD!! 

Hump day! Back to the pole

Today when I woke up, I was sosoooo excited for 1 reason: POLE DANCING!! I took a full 2 week break from pole , mainly because my shoulders and upper body was starting to feel some real wear and tear, and I wanted to protect myself from potential injuries. Since I do so much weight lifting (especially shoulders, since I've recently become obsessed with shaping my shoulders), the pole dancing and weight training overwhelms my body after a while. So today, it felt GREAT to be back on the pole without hearing any clicking or popping in my shoulders while practicing tricks. I definitely didn't lose any strength (didn't think I would..I've been working out like a fiend), and it felt so good to be back. Also, everyone in the class got to stay on their own pole because the 18 degree weather must have convinced girls not to come to pole today! I really didn't take any breaks, and spent the whole time on the pole..worked up a good sweat! i had done 12 crazy intense minutes on the stair monster before pole also, between levels 10-14. After pole, it was time to revisit another old friend: the squat rack. Its been almost 2 weeks since i trained really heavy on my legs, and i've been doing so so so much running that my butt is just disappearing! I'm ALWAYS working on my butt because I want it to look BETTER. Sometimes i wish i could take all the bodyfat i'm trying to get rid of and just implant it in my BUTT....but then i remember that i dont want a FAT butt... I want a nice, high, sculpted buttox. LOL, sorry if that's TMI. So I hit the squat rack, warmed up with 95 pounds for 12 reps. I really shouldn't have gone much heavier, and should have kept the weight low and focused on form and DEEP squats. But a trainer at the gym asked if he could swap out on the rack with me, and he was adding 45lb plates, and a few weeks ago, that was no problem for me, so I was doing my sets with 135lbs. The heavy weight made me feel weak, and REALLY, REALLY burned my hamstrings and butt. Having a trainer watch me and coach me made me work a bit harder to really get deep in those squats, and not cheat them like I do sometimes by myself! Instead of 10-12 reps, I squeezed out about 6 quality deep squats with the weight. 
Along with my revisit to heavy squatting, i did stiff legged deadlifts with a 60lb barbell, and suitcase squats with 25lb plates, and mountain climbers in between sets. Then I rode 3 miles with high resistance on the bike, and peaced out. A quick 35 minute workout after stair monstering and poling got me 205cals burned, 53% from fat. I'm torching MAJOR calories with a crazy workout tomorrow! 


Got problem areas? WORK ON THEM!! 
Favorite glute exercises (that i obviously need to do MORE of now)
-Squats. All types of squats. Front squats, suitcase squats, sumo squats, rack squats....definite booty builders. When doing any type of squat, focus on depth and maintaining your form. Hold your core tight during ANY squat to protect your spine and lower back.
-Deadlifts. podium deadlifts , one legged deadlifts, stiff legged deadlifts...these different variations really hit different areas of your hamstrings and glutes. Stiff legged deadlifts are my favorite because I feel they hit a spot between the glutes and hamstrings thats hard to get to! 
-cable kickbacks
-swiss ball glute raises: no weights required! Lay flat on your back, feet on a big swiss ball, knees bent. Use your glute muscles to bridge up, and release, butt coming back to the floor. Do 50 of these..you'll DEFINITELY be feeling the burn. too easy? no. it cant be. you want a challenge though? ONE LEG.


I'm going to REALLY focus on fighting the effect of running on my poor (little) butt. Got a problem area? I have a SOLUTION!! 


Tear up the gym tomorrow!! Treadmill Thursday and some crazy circuits on my agenda! 


XOXOXO

January 2012: Tuesday, January 3rd

TWO  POST TUESDAY!! Here's what my day was like...diet and workout.. for those of you wondering what a tuesday in the life of Liz Brody is like:
wake up to a huge glass of hot lemon water 
 breakfast: 1 whole egg, whites, 2.5cups spinach, 1tbsp flax, slice of ezekiel
drink some more water...get ready for the gym


Today's workout: i only had like 55 minutes to crank out a workout, because i had to be on time to the DENTIST..ew.


treadmill round 1:
1 minute intervals 6.0/6.5/7.0 for 10 minutes (over 1 mile)


circuit 1: 3 sets 12
lateral raises 7.5lbs
reverse fly's 7.5lbs
decline abs holding 7.5lbs
decline abs/oblique twist


treadmill round 2:
1 minute intervals 6.5/7.0/7.5 for 10 minutes (over 1 mile)


circuit 2: 3 sets 10
bent over row 17.5lb dbells
seated overhead press 17.5 dbells
tricep kickbacks 15lb dbells


circuit 3: 3 sets 8-12 reps
Wide grip lat pull down 35lbs
seated row 55lbs
one arm seated row w/torso twist 12.5lbs


treadmill round 3:
Focus on SPEED: fast mile -- 7:59
jogged at 6.5 for 2 minutes


Stretched for 2-3 minutes (GRR not enough time!!) 
burned 505 cals quick!! 


downed a scoop of protein w/water immediately after , then sat in the dentist's chair..ugh. no cavities, clean teeth, perfect !


2:30 egg whites w/lots of chopped veggies and 1tsp flax and 1 bell pepper
got a pedicure and a haircut!
By 4:30, i was SO HUNGRY... i dont know why!! When I got home, I was thinking I'd just eat a small serving of quinoa and a little eggwhite. It turned into a small eggwhite with a handful of spinach, a little bit of quinoa, some pistachios, and dried cranberries. Oops! I'll eat very little for dinner , just lots of vegetables and maybe an eggwhite for protein. If you've been reading my posts, you're probably thinking WHY DO I EAT SO MANY FRICKIN EGGWHITES?! Well, I'm super picky, and have a VERY sensitive stomach. I'm meticulous about feeding myself quality protein as a priority, so eggwhites are my go-to. i LOVE them. 


So, what can you learn from my afternoon snack gone wrong? It doesn't matter, especially because everything was HEALTHY. If this happens to you, don't say oh shit i ruined my diet, just realize you won't be needing as much food at dinner time!! If you're really hungry, it means your body needs food. NEVER STARVE yourself. Fuel fuel fuel!! the right foods make all the difference!! 


I'm super excited for tomorrow because i get to go back to POLE DANCING!! I've been on a break from the pole for over 2 weeks. Can't wait to get back! Also, I'm ready to start building up my butt again, and I'm looking forward to going super heavy on legs on Thursday and Sunday.


Here's to transforming our physiques! xoxox

1000 views!!

So, i FINALLY reached 1,000 views on this blog of mine, and I want to thank every single person who visited my blog ! 1,000 views is only the beginning, and I hope to soon be getting that many views EVERY DAY! With your help, that should be manageable! But pageviews and web traffic really aren't my main concern. I really, seriously want to HELP make a lasting IMPACT on my readers' lives and lifestyles. I want MY BLOG to motivate YOU to:
a) think about establishing lasting changes to your lifestyle to benefit your own health
b) make the gym a STAPLE in your everyday routine, if it isn't already
c) become the ATHLETE you've always wanted to be. I want to help you run faster, lift heavier, train more efficiently, increase your stamina, and tear up the gym
d) CARE about exactly what goes into your body. Listen to me, and understand that the high fructose corn syrup, partially hydrogenated oils, artificial flavors, and more, are NOT going to get you feeling happy, energetic, and fit. Whole foods, vegetables and fruits, healthy fats, and lean proteins are the ONLY way to feel and look your best. I promise you. I've done it ALL.


I want to help as many people as i possibly can, to help people TRANSFORM their lifestyle and bodies, just like I did. This is NOT a weight loss blog. This is NOT a bodybuilding blog. Body By Liz is MY WAY of sharing what works for me, what doesn't work for me--the foods i LOVE and want everyone to LOVE, the crazy workouts i push myself through, and want YOU to push yourself through. Let me help YOU make a lasting change in body and mind. Motivation is hard to find sometimes, especially when it's cold and everyone's mocking "New Years Resolution" efforts to get fit. Don't be like everyone else who gets discouraged after 5 days of going to the gym and eating well. PERSEVERE. Ask for help! Ask questions! Tell me what YOU want to know about. 


Keep reading my blog, and you'll really get to KNOW me. You dont need to agree with everything I say, or everything I do. But if there's one thing I know something about, it's how to CHANGE YOUR BODY, and take your physique to "okay" or "cute" to rock solid, toned, and sexy. I'm still working on my own body, and still setting more goals to accomplish, as you always should. Never settle!! 


Anyone reading this: PUSH YOUR LIMITS during your next workout. Push yourself until the point you feel you might get sick. See how fast you can push out a mile on the treadmill. How heavy can you bicep curl!? FIND OUT!! DO NOT UNDERESTIMATE YOURSELF!! 


TRAIN HARD. MAKE EVERY REP COUNT.


XOXO, Liz 

January 2012: Monday, Jan 2nd

How was everyone's FIRST MONDAY of 2012?! Hope everyone ate breakfast, and got in a workout. Judging by the ridiculous number of people at my gym, I'm thinking most people got the workout in. Today was my day to just focus on strength training and lifting. I give myself one "no cardio" day every week...even though I always sneak in a few minutes...or 15..to warmup my muscles and get the sweat dripping. 
--warmup: 1000 meters on the rower (just over 5 minutes.) I HAD TO GET OFF...I hate that thing..
I wasn't wearing my running sneakers, but the treadmills were just calling my name. NO RUNNING, i said to myself.
-walked .25 miles at 4.0
-side shuffled .25 miles at 4.0
ran backwards .25 miles at 5.5
10 minutes! hopped off, went to the floor
I did some different stuff in my routine today, instead of lifting super heavy, i lifted light(er) with high reps
circuit 1
--decline abs holding 10lb dumbbell 20 reps 2x
--bicep curl to overhead press 10lb dumbbell 20 reps
--tricep kickback 10lbs 20 reps
--overhead press 10lbs 20 reps


circuit 2 (repeat with 12.5 lb dumbbells)


circuit 3
suitcase squats 25 lb kbells 3 sets 10reps
upright row 25 lb kbells 3 sets 10 reps
decline pushups hands on kbells 6/8/8 reps


circuit 4
deadlift-bicep curl 50lb barbell (3 sets 10 reps deadlifts,only 8 for the bicep curls)
deadlift-low row 50lb barbell 3 sets 8 reps
foot taps on high stool (focus on getting knees high) 3 sets 50 reps


circuit 5
side bends w 25lb kbell 2 sets 12 reps
fly's 2 sets 12 reps


circuit 6: 3 sets per exercise
cable hamstring curl 15 reps increasing weight each set
5 narrow grip pull ups
chin up hold w/ 10 ab pikes


circuit 7: 3 sets
hamstring curl w/ swiss ball 10 reps
glute raises
30 mountain climbers


holy shit! some workout i had.


post-workout fuel: 6oz eggwhites, 2.5cups spinach, 1tsp flax, 1/2 cup cooked quinoa

THEN... i got ready to head up to woodbury commons with my momma!! We had christmas returns to do... an exchange credit at lulu lemon got me a new workout top .. (IN A SIZE 2 !!) and some really cute light grey harem pants. I most likely wont be wearing the pants out and about, but i like to keep it cute when i hang around the house too! See, I look cute lounging around at 10pm! My arms are starting to shape really nicely, as I've been busting my ass trying to burn out my shoulders and arms and back. All the running I've been doing is NOT helping my booty. AT ALL. I wanted to do some serious heavy squats and deadlifts on the smith rack today (I'm talking 155lbs squatting and 110lbs deadlifting) but GUESS WHAT. One of the TRAINERS was hogging the station, and he was FINISHED with his sets, talking to some guy about anabolic muscle depletion..blah blah blah. that's great, but talk somewhere else!!! My butt is suffering over here it's disappearing! UGH. So hey readers, if you're new to the gym, when you're done with something...MOVE ON!! Don't leave your towel, don't lean on the machine and text...get out of there! There's my rant. 


Here's the fun part of my blog for today. I want you ALL TO SNACK. on things like this:
-fresh celery
-freshly cut bell peppers
-baby carrots
WHY do i want you to eat things like this? Well, first of all, they will tide you over if you're hungry. Second of all...there is NO GUILT involved whatsoever.  When's the last time you heard of someone eating too much celery and gaining weight? Yeah, me neither. Here's some fun comparisons:
-1 serving of pretzels, let's use those popular pretzel thins
---11 pretzels, 110 calories, 23 carbs, vitamins? umm...does sodium count?
-3 bell peppers : 90 calories, 18 carbs, 5+ grams FIBER, and essential vitamins 
see where im going with this?!?! Slice up celery, carrots, and peppers into pretzel sized pieces...it'll last MUCH longer and fill you WAY better than 11 measley fake pretzel crisp things.
Anyway, like i said...when is the last time someone got fat eating raw , fresh, crisp veggies?
I want to hear how everyone's healthy new year is going! please contact me. Feel free to request blog topics as well!! Much love!! 
XOXO

First day of 2012!!

HAPPY NEW YEAR EVERYONE!!!
Hope everyone started 2012 off on the RIGHT FOOT, and did something physical, burned some calories, and then ate some quality calories! This morning, my mom and I woke up around 8, and got breakfast and coffee going as usual. I had a whole egg with 5 whites, with a TON of spinach and 1tsp flax seeds on a piece of ezekiel toast. Its my favorite breakfast, especially before working out. I usually just do whites, but since i always lack fat in my diet, I threw a whole egg in there. As for mom, she was feeling guilty from dinner last night, so she had just eggwhites with flax seeds and a ton of spinach. Both of us really feel better with lower carbs in general, even before a tough workout. I always make sure to get my 11 grams of carbs in there with my ezekiel, but I'm not a huge carb lover, and oatmeal sits in my stomach...not a good feeling when you're sprinting away at 10.0 on the treadmill. We ate, then had coffee, and got ready to workout! We went to greenwich equinox and there was nobody there, so nice! I FINALLY convinced mom to let me run next to her , and give her a treadmill plan. She did pretty much the same interval setup as me, but went slower. We both started with a .25 mile warmup walk at 4.0.. She rocked it out in her run just as long as I did though! Here's my workout:
1 minute intervals:
-6.0/6.5/7.0/backwards 5.5
After 4 rounds of that, I amped my speed
-6.5/7.0/7.5/5.5 backwards
when i hit 30 minutes:
-6.0/10.0 (3 rounds)
walked at 4.0 to cool down for 1 minute


WHEW ! That was tough...mom and i were sooso sweaty...then we headed to the floor


circuit 1: 3 sets 10reps
one arm seated low row 15lbs
seated row w/ rope attachment 55 lbs
10 toe touches w/8lb kettlebell


circuit 2: kettlebells 3 sets 10
upright row 25lbs
squat w 35lbs
40 mountain climbers/30 sec plank


circuit 3: kettlebells 2 sets 10
one arm shoulder press 17.5 lbs
plank row 17.5lbs
calf jumps


circuit 4: 3 sets 10 reps
lateral raises 7.5 lbs
reverse fly's 7.5 lbs
frontal raises 7.5 lbs


circuit 5: 2 sets 10 reps
incline chest press 22.5lbs
overhead press 30lb barbell
burpees


circuit 6: 3 sets 12reps
wide grip lat pull down 
reverse grip lat pull down


--worked my obliques/abs/triceps on the roman chair for about 3 minutes
foam rolled and stretched... my inner hamstrings are STILL sore from my workouts last week!


Post-workout food:
eggwhites w/LOTS of spinach and 1tsp flax
1 red bell pepper filled with quinoa
--->Its REALLY IMPORTANT to refuel immediately after a workout, to FEED your muscles so that they can repair and grow. Aim for at least 20g protein after a workout, with carbs too !! If you're in a rush and can't prepare food after your workout, DO NOT eat a bar...those are absolute GARBAGE!!
--on the go post-workout fuel: 1 scoop protein powder (or 2, if you're trying to "bulk" or gain muscle) mixed with 8-12oz cold water, and an apple or an orange. (A medium orange has 7grams of fiber!!)
--smoothies + juices: if your gym has a juice bar, avoid smoothies with a ton of fruit and dairy. Ask for water, protein, and one type of fruit. If your juice bar makes fresh vegetable juices, ask them to blend a vegetable juice with a scoop of protein!
---my favorite juice: celery,cucumber,spinach,romaine,ginger,lemon,green apple,kale, blended with 1 scoop of protein powder. Its light green and YUMMY.
---my favorite smoothie: 1.5cups water, .5cup unsweetened almond milk, scoop protein, 3/4cup frozen berries, handful spinach


what else did i eat today? about 3 hours after my post-workout/lunch meal, i had 2 stalks of celery, handful of baby carrots, and 1/2scoop protein powder mixed with water over some ice cubes.


What am i eating for dinner:
Making tuna salad:
1 can tuna
2 stalks celery
1tsp flax seeds
handful spinach
3 baby carrots
lemon juice
--i dice the celery, spinach, and carrots, and mix everything together. I eat it with some whole celery stalks and bell pepper slices.


Late night: Big cup of peppermint tea, with 2 tea bags. No caffeine, smells like candy canes!!


Hope your first day of 2012 was as GREAT as mine  !!!
Everyone better have a sick workout and eat clean tomorrow!
Try my workout from today, or parts of it. The treadmill intervals will have you VERY SWEATY.


lets get shredded!!
xoxoox Liz