Sunday sweats

Today, I'm going to just list a chronological breakdown of what my day was like today (meals and workout)


9:15 late breakfast: 1 cup eggwhites with spinach, 1/2cup oats, coffee
 ---around 11:15 before running to the gym: 2 dates


Workout: Cardio and back 


Cardio: 35 minutes on the arc trainer (inclines between 10-20, heavy resistance) 
I hate that machine!! Its just a blessing for sore legs when you still want to do cardio


Back workout:


Circuit 1: 3 sets 12 reps, increase weight each set, each set followed by 12 pulses *superset*


Stiff arm lat pull down
One arm cable row


Circuit 2: 3 sets 12 reps, increase weight for seated row *superset*


Seated cable row
toe touches on bench w/ 10lb plate
hyperextensions w/10lb plate
decline oblique crunches


Circuit 3: 4 sets 12 reps *superset*


Stiff legged deadlift (45/65lbs)
Bent over barbell row (45/65lbs)
supermans/plank


Circuit 4: 2 sets 15 reps *superset*
bent over row one arm 25/30lbs
renegade row 12.5/15lbs


---Decline bench abs, crunches and hold..2-3 minutes


Circuit 5: 3 sets 10 reps *superset*
Wide grip assisted pullup
assisted dip
decline bench crunch w/twist 


Last but not least:
30 final hyperextensions, no weight
30 plank dips
30 russian twists
1 minute plank


WOOOOOOSH good workout!! 


Due to a parade, it took me close to an hour to get home. I was SO mad because I missed my window for ideal post-workout meal!! FUCK!! I ate it anyway, I needed some fuel in my bod duh


2:15 
--1 cup eggwhites w/1 stevia
--1/2 ezekiel cinnamon raisin english muffin
--banana, heated for 2 mins in the microwave and mushed on the muffin and eggwhites. 


HOLY AMAZINGNESS


3:30 iced coffee


4:45 2 little beets, portion of tofu, raw okra pods
8: 5 oz tuna, 1/3 avocado, 1 yellow pepper, kale, broccoli


Pretty good day huh? 


PS: Check out raw OKRA!!! I googled them , and they're amazing for you! A serving is 1 cup, or 8 pods (around 3 inch pods) .. thats 31cals, close to 4grams of fiber, (7carbs if u include the fiber).. They're used as a holistic remedy for a lot of things, and have lots of health benefits. Go find em at your local store and try them , don't be scared! 


Lets rock the week! 
Xoxo

Smoked Shoulders Saturday

Wooooweeeee, my shoulder workout this morning was intense. I'm just gonna get right into it:
Cardio: Treadmill
37 minutes
1 mile 8:40, run until 10 mins
mins 10-20 alternate walk/sprint 1 minute intervals (fastest sprint 11.3mph!!)
mins 20-30 comfortable running, about 7.0 pace
mins 30-35 run backwards 5.5/side shuffle 4.0


Total: 37 minutes, 4 miles


Shoulders:


Circuit 1: 3 sets 10 reps
cable one arm reverse fly
cable upright row
high rope pull


Circuit 2: 3 sets: 10/8/8 reps
Lat pull down (20/27.5/35 lbs)
---step ups on platform (15 front, 15 lateral step ups)
---toe taps on platform (1 minute after each set)


Circuit 3: 3 sets 10 reps
Seated overhead press (25's!! 4th set drop set 25s/20s/10s)
one arm bent over row 25s, 20s

seated reverse flys 5s, 10s

lateral/frontal raise combo 5s, 10s

Circuit 4: ABS
20 russian twist w. medicine ball x3 sets
v sits w. medicine ball 10 reps x 3 sets
plank dips 20 reps x 3 sets
roll ups w. medicine ball overhead 10 reps x 3sets




hollow abdominal isometric holds..
handstand practice
down dogs


Burned 594 cals!
Burning shoulders all day long!



I celebrated St. Patty's day with LOTS of extra greens! Check this out: Kale, romaine, spinach.. mmmm! 
XOXO!!!

MY INSPIRATIONS

I spend most of my free time browsing fitness and nutrition on the internet. I read articles, blogs, facebook fanpages ALL THE TIME. Why? Because I'm very passionate about this field, and want to know as much as I possibly can about diet and workouts. While some people are stronger in the field of nutrition, some are more motivational, or post more inspiring progress photos, etc. Today I'm going to write about the FOUR blogs I check/STALK regularly. I will post the links to the blogs AFTER you all read the amazing things I've learned from each one! Each of these women have contributed to the way I live and think about fitness and nutrition, and motivate me to KEEP ON , every single day.
In no particular order...
1) Tina. The one and only Fit green goddess. The Fit green goddess blog is essentially what HOOKED me onto this fitness and diet craze. It was the first blog I found that I was really enamored by, and read through every post she had already written, and waited for new updates. Tina happens to work out at the same Equinox gym as me, and thats how I found her blog. But even if I didn't know her, her updates are written with such great detail, and enthusiasm. Fit green goddess DISCIPLINE really rubbed off on me, and allowed me to relate with someone who didn't want to eat at a restaurant because she'd rather prepare what she wanted to eat, how she wanted to eat it. The workout blogs inspired me to add new exercises to my regime, and to get my hands on the dumbbells more frequently. Prior to reading Tina's updates, I was focusing heavily on the treadmill, and using cables...dumbbells....maybe some bicep curls here and there. After reading through Tina's crazy workouts, I started to work body parts that I never knew should be worked before, um--I have Tina to thank for my beautiful shoulders! The fit green goddess diet/lifestyle philosophy also really shaped the way I eat and like to eat. Due to my allergy to milk, and recent intolerance of nuts, my diet was becoming tougher to accommodate. People thought I was crazy or delusional for saying I had "intolerance" to something, opposed to an allergy...but it exists, people ! The fit green goddess blog updates caused me to understand my food intolerance, and to adapt to them , and not to mention--inspire me to eat WAY MORE VEGGIES ! There's so much more I could say about Tina and her blog, but I'll let you check out her blog and find out for yourself :-) 


==> The fit green goddess: fitgreengoddess.blogspot.com 


2) Pauline Nordin--- Fighter Diet


Okay, talk about intensity and dedication. Fitness guru , model, and badass Pauline Nordin has a no-holds-barred attitude about fitness and nutrition. Go hard or go home. Don't have a cheat meal, have a re-feed: a scientific strategy with a goal to boost your metabolism by increasing your calories by 500 from carbs only. What does that mean? Eat 3 bowls of Oatmeal, not a piece of cake. Yup, she's hardcore. Not only did I learn about the value of vegetables and kicking your own ass in the gym from Pauline, but I found comfort in a lot of her posts. As a super lean, super intense female fitness figure, she faces a lot of criticism for her somewhat harsh philosophies. Pauline stresses that you must continue to do what you love, and to ignore people who criticize your passion (often labeled "obsession") for fitness. The Fighter Diet is not about a "healthy lifestyle," its about being the best. Being the leanest, strongest individual you can possibly be. Pauline's immense self-motivation is incredible, and Fighter Diet is a blog I often look to when I'm feeling lazy, sore, or wanting to eat off-plan. Pauline is 5'2 and writes with the voice and strength of a 6'2 drill sergeant. I highly recommend that anyone remotely interested in strength training and keeping an impeccable diet check out her site, she's got a different outlook and voice than any other blog I've read.


Pauline Nordin==> www.fighterdiet.com


3) Vani-- Food Babe


So, I found Food Babe via Tina's facebook page. I started following Food Babe on facebook, and then bookmarked her blog. She's all about organic food, and eating the most organic, natural diet possible. She has a far different diet than I do, and LIVES on greens. Reading her blog and checking out her food pics always gets me craving a green juice! The main thing I've achieved from following Food Babe updates is an immense appreciation for vegetables and whole foods. There will always be the part of me that will say, "Uh, you know how many carbs are in that green juice?" But then the Food Babe in the back of my head says "Um theyre GREEN VEGGIES!!" The anti-oxidants and enzymes in different kinds of fruits and veggies are SO GOOD for our bodies, and the Food Babe updates always remind me of that. Food Babe is super into vegan recipes, and inspired me to like baking and cooking treats occasionally. Can you believe I made a coconut ice cream cake over Thanksgiving? The cake was made with bananas, dates, and whole wheat flour as main ingredients, pretty good right? For the record, the cake was INSANELY delicious. I ate it with NO concern for calories...that doesn't happen very often :-) So check out the Food Babe for awesome updates and articles about natural foods and the absolute wildness that the FDA approves for supermarket shelves.
Vani, the food babe==> www.thefoodbabe.com 


4) Kasey, "Powercakes"
This is the most recent blog I came across, and absolutely love! Kasey is close to my age, and blogs about fitness and nutrition like I do, but has these little creations called "Powercakes", becoming kinda famous in their own right! They're like the protein pancakes I've been making, but they're baked, and really look like cakes! Kasey always emphasizes eating clean, and BALANCED. Kasey updates twitter all the time with pictures of her meals, which i LOVE, because it gives me inspiration for my next meal. Usually, her pictures look exactly like my meals, so I can definitely relate. The greatest thing I've learned from following Kasey's updates is the importance of taking a deep breath, and appreciating your hard work. Every monday, the powercakes blog does "mirrorless monday," a day where you dont stare at your muscle cuts (or lack thereof) and critique and nitpick your physique...instead, you reassure yourself that you are STRONG, or that you have made great progress. In other words, you remind yourself what you are proud of, instead of what you wish you saw in the mirror. That mindset comes in realllly handy sometimes, often not on Mondays. Some days, when I'm not feeling my leanest, I really think about that whole mirrorless monday concept and say, "you know what, you pressed 35lbs today. good job." I HIGHLY suggest everyone check out Kasey's blog for some fun recipes and enthusiastic updates!! 
Kasey "powercakes" ==> powercakes.net ( on twitter, @powercakes) 


That's where BODY BY LIZ finds extra motivation and inspiration!! 

SPRING TIME !!

Even though its only March 15th, the weather has been absolutely GORGEOUS in New York, and I think (hope) it's safe to kiss winter goodbye. With Spring here, the days are getting longer, and SUMMER SUN is going to be here before we know it. Don't wait until you realize last summer's shorts don't fit you. Don't wait until your friend invites you to the beach and you realize you look like a whale in your bikini. For me, everyday I need to be bikini ready. No, not because I spend my days at the beach, but because I like to keep myself in beach shape all year round. Some people like to put on a few pounds over winter, or eat more due to seasonal depression/cold weather, etc. Well, before you all start complaining that you don't have enough time to get your body beach ready, I'm telling you to START NOW!! 
--Bikini Bod workout schedule
--Get your butt to the gym 6 days a week, take one "rest" day.
--Split those 6 days like this: 5 cardio sessions, 5 weight training sessions, 1 do whatever the heck you want day. (I like to use the "do whatever you want" day if I'm too sore to follow my initial workout plan, or maybe to just do a 4 mile run, or do some conditioning. Its more of the "no pressure" mindset that I think is important to give yourself at least once a week.)
-----A note on the "rest" day: If you're training super hard , you NEED this day. Don't do a yoga class. Don't do some light cardio just because you can. REST your muscles. They need the extra time to rebuild so that you can rip them to shreds again the upcoming week.


Now, this is totally optional, but if you want a SAMPLE layout of how to split your cardio/strength.. and avoid going to the gym twice a day...here's where I would start for the first 2-3 weeks


Day 1: work shoulders+back, follow with 30-45 minutes steady-state cardio (INTENSE THOUGH)
Day 2: 30 minutes HIIT cardio, Train biceps and triceps
Day 3: do whatever you want
Day 4: 20 minutes of near-death intensity cardio, train legs (think glutes/hams/quads)
Day 5: Train chest and extra abs, follow with 45-60 minutes steady state cardio
Day 6: Train weakest area, Heavy weight, entirely burn the muscles, follow with 30 minutes of almost death cardio
Day 7:REST YOUR BODY ! 


See, this is simply ONE example of the ONE MILLION ways you could plan a week of working out. And if you plan seven days ahead, you really cant predict how your body is going to respond, so you might need to tailor throughout the week. One thing I didn't put in the plan is ABS ... because you should be hitting them throughout your workouts , anywhere from 4-6 days a week. See how a plan like this works after 2 weeks or so, and then make some changes accordingly. If you have lots of fat to lose, you might need more cardio, or use that "do whatever you want" option to put some cardio in. Cardio is a super vague term also, if you're a runner, you're probably going to run. If you're an elliptical queen...PLEASE up the ante. Keep the incline above 10 at all times and push the resistance. I used the elliptical today because my legs were SHOT from my leg workout yesterday, and spent an hour on the damn machine between levels 10-20. On sore legs. Uhh..if that's not some motivation for you little cardio bunnies...


Anyway, embrace SPRING, and get yourself a HOT string bikini (or speedo, for you men reading this...) for the beach! If you live on the East Coast, you have at least 3 months, so use every second!! Follow my blog for diet tips and fitness tips as usual :-) 






While I'm not trying to get in beach shape...I am trying to drop a looooot of weight for something else... so let's do it together! 


Cheers to spring! 
xoxoxo

LA: Day 4

Monday in LA:
-woke up, made oats with egg whites, and had some grapes
-headed to the gym, hopped on the treadmill. I really didn't have a game plan for Monday. I knew my legs felt ready to run, and then, I got so motivated by the girl in front of me who stayed on her treadmill for an hour...so I kept running. Then, I had been on around 35 minutes, and a guy hopped on the treadmill next to me and started running fast, so I felt his energy. The guy on the other side of him had been on his treadmill almost as long as I had been on, so I just kept going. I figured, why not?! I had to work out for at least an hour and fifteen minutes because Victor was teaching. I ended up staying on the treadmill until it STOPPED after an hour! Ran almost 7 full miles, with some incline work and a couple of minutes walking. WOOOOOOO. 
Then, I went to the mat, grabbed a resistance band and a medicine ball and did some leg raises with the band, and some ab work. Almost 700 calories burned! I stretched, foam rolled, and went down to get a shake. Decided to try something different:
-Banana, strawberry, almond milk, vegan protein==body by liz bliss. A drink that pretty HAS to taste good! I felt so sick after my workout, and had to force myself to drink the shake. If you work out intensely, you probably know the feeling. The last thing you want to do after a long or exhausting cardio session is EAT...but you have to refuel! 
Once we got home, I decided I was going to get myself up to North Hollywood for Shirlene's Pumps class. That meant:
walk 2+ miles to the subway station, walk from subway to dance studio (about 5-6 minute walk)


 Took the dance class, it was AMAZING...worth the foot travel, then went home on the subway, and caught a cab back to the house. I was gone from 4-9, all for a one hour dance class. But it was worth it, and it's not like i had anything else important to do! 
I made tuna with avocado over spinach and sprouts, and had baby carrots, snap peas, and dried cherries while watching housewives of atlanta. Talk about a good day! It was so nice to SIT on the couch an REST my legs! 

LA: Day 3!

Sunday in LA: Sunday was great! Went to the gym in the morning as usual, had a GREAT workout focusing on biceps/triceps and deadlifts (burned almost 600 calories!), got my shake from the Earth bar cafe:
Blueberry Bliss: (without almond butter, almond milk instead of hemp milk)
-1 banana
-1/3cup frozen blueberries
-unsweetened vanilla almond milk
-vegan protein


MAKE IT...such a good post-workout fix


then, hung out around the house, walked for a Starbucks later on...
Sunday night, Victor and Chris had some friends over for dinner, and they brought their son Zachary to play with Coco. Victor cooked an amazing healthy meal for dinner:
-Steamed broccoli
-A salad of kale leaves with tomatoes and cucumbers and lemon and olive oil dressing
-long grain wild rice cooked in vegetable broth
--he also made shrimp and steak, but i just threw a can of tuna over my dinner.
It was SO good! I don't remember the last time I ate rice of any sort...I had about one spoonful, but it was so good!
After their friends left, we all watched this new reality TV show called the Shah's of Sunset...omg its on bravo, quite ridiculous.
I went to bed nice and early Sunday night, because I had a lot planned for Monday.

La La Land: DAY 2!

I was SO sleepy last night, I fell asleep before 9pm LA time, and woke up to Victor and Coco singing around 7, but didn't really get up until 7:30. 10 hours got me back on track! 
Made myself rolled oats (didn't even measure, it was roughly 8 big tablespoons...I was shooting for a generous 1/2cup. But i don't care, I'm on vacation!) Made eggwhites with a splenda packet, but i didn't measure those either, and i made a tiny eggwhite..oh well. The oats hit the spot anyhow. It was almost 8 at that point and Victor said, "Soo, we're gonna be at the gym from like...8:45 until 12.." WOO! 3 hours in the gym, fine by me! I kept myself occupied. It just so happened that DICE was teaching his yoga class from 930-1045.. how perfect. I don't really do yoga anymore, but Dice's class is really athletic, and he's just the best teacher I've ever taken. If you ever happen to be at West Hollywood Equinox .. or Santa Monica.. you NEED to check for his name on the schedule. Tell him I sent you! I started to lift a little bit before yoga, then set up my mat and loosened up my hamstrings. After yoga, I hit the treadmill for 10 minutes just to amp myself up for some shoulders and back workout.. I'm on vacation and SO not in the mood to type out my super regimented format right now so here's an abbreviated version:


Treadmill: 
10 mins 1.10 miles (hips a little sore from runyon i think!)


Shoulders/back
Lat raises
Reverse Flies
Bent over rows
overhead presses
Renegade rows w/pushup
bent arm lat raises
threw in some bicep curls for fun
planks 
plank dips


The gym started to get SO crowded.. I definitely worked out with some celebrities...but I don't know who the heck they are.


12 pm--Post-workout: SHAKE!! It was called the "blueberry bliss"
-banana, blueberries, hemp milk, vegan protein .. it was SO good, and so filling I almost couldn't finish it.
When we got back to the house, I decided to LAY OUT in my white bikini at the pool (no pic, sorry!)
Lunch: I wanted to pay some tribute to LA with my meal, and since avocado and sprouts are soo popular here, and i happen to LOVE them, I used them with my meal.
This time around, I made the mistake of making too much eggwhites, I didn't think I'd be able to finish. Of course, I did though.


Lunch:
2 slices ezekiel
1/2 small avocado (spread on the ezekiel)
handful of radish and bean sprouts (on top of the avocado)
handful of spinach (for the eggwhites)
egg whites
sugar snap peas
baby carrots (ate them while i was cooking..woops they missed the photo op!) 


I ate that out at the pool. NOTE: Yeah, thats definitely a solid lunch, but i ALWAYS eat stuff like that. Do NOT be afraid to EAT! If you don't fuel your body, guess what will? your beloved muscle tissue. yup. we don't want that.


Fast forward to 4:30 and I was getting hungry, and TIRED.. no caffeine does that to me.. so I decided I'd take a stroll to Starbucks (like a 10 minute walk)
I had a little green apple, and walked for my iced coffee! 

I'm drinking it right now :) 
I'm having so much fun here, I really need to live here one day. 
Happy Saturday :) 
XOXOX