SHE GOT A DONK

huh? sorry, it was leg day. couldnt resist the urge to make a booty reference in the title of today's post.


Wanna hear about my leg workout today? Of course you do. That's why you're reading this. Because you want to read about my leg workout, and implement some of my training techniques in order to either improve or switch up your current gym routine.


Right?


Correct me if I'm wrong. That's why I read other people's blogs! Always looking for new inspiration and ways to work out so later i can werk it out. If you just really enjoy reading and pretending to hear my voice, that's awesome too. If you like my pictures and just read my blogs in hopes of catching glimpse of a half naked picture...i don't blame you! Okay I'm going nowhere fast now.

First: check this out: Rosa Acosta RETWEETED a pic of my abs on twitter. Gotta love it!! Her tummy is my absolute inspiration...its like a work of art!! 


Anyway...onto today's leg workout.. I stepped away from my beloved SMITH machine, and spent almost my ENTIRE workout at the Squat rack. What a DIFFERENCE it made!! 


Warmup: 5 minutes stair monster level 10


Cable kickbacks 2x15 reps
Cable laterals 2x15 reps


Squat Rack: 


Squats w/45 barbell 2x15 reps to warmup
"Good mornings" 2x15 warming up
Stiff deadlift dynamic stretch 2x15 warming up


This isn't going to be a structured layout like usual, because I was trying a new format today, and just trying to work my legs until i couldn't go anymore.


Here are the exercises I did:
Barbell squats
Barbell plie squats
Sumo squats w/ 25lb plate
squat jumps (LOTS OF THESE..ouch)
switch lunges
side lunges
step ups w/30lb barbell
sideways step ups *inner thighs*
Reverse grip deadlifts
stiff-legged deadlifts
single legged deadlifts w/upright row *hello shoulder activation!*
more squat jumps...i swear i did more than 100 lol


...okay. so here's the deal. i did sets of ALL of those exercises, incorporating things like squat jumps and side lunges and switch lunges and step ups in between my squats and deadlifts. Using the free squat rack, with 0 assistance (unlike the smith machine) i got a WAY different workout. I almost forgot how much HARDER it is to squat CORRECTLY with no help from the smith. This means my weight load was almost the same, but WAY more difficult. I maxed 115 lbs on the squat rack, completing 6 reps with correct form. I felt the weight was too heavy to move up any more plates, unlike the Smith--where I can easily crank out 10 reps with 135lbs.


Then, i moved onto my beloved leg press.
Last week, I promised i would kill it with 4 plates during my next leg workout. I'm not going to lie, I did NOT see how it would be possible after spending 50 minutes on my legs already. but guess what guys? I KILLED IT!! 
Leg press: 
single leg warmup no plates 20 reps each leg
calf raises with no plates 30 reps
toes turned out no plates 2x15 reps


**1 plate each side** 12 reps
**2 plates each side** 12 reps
HERE WAS MY MOMENT. I MOVED RIGHT ONTO 4 PLATES, DETERMINED
**4 plates each side**4 reps
WHAT?! 4?! Nope, try again LIZ
**4 plates each side**6 reps
THERE WE GO!!! 
Then , I took off all the plates and burned out my quads, pressing both legs, single leg, toes turned out..etc.


Last segment of workout: 
Hyperextensions 3x15 
Squat on the hyperextension machine *body by liz special. gotta video this for you to understand** 3x10 ... it really hits the booty and quads! 


VOILA!!! There's my leg workout 
I almost couldn't walk afterwards... 


HAVE FUN TRYING IT OUT :-) 


XOXOX 

Sunday Stair MONSTER

Today I hit the gym for just cardio. Ended up doing this:
20 mins stair MONSTER level 8-9
run .50miles on treadmill
22 mins on stair MONSTER level 8-9
run .50 miles on treadmill


My legs are sort of in SHOCK at the moment... the stairs are BRUTAL.


I'm really not feeling too well right now, so I'm going to give you some advice: KICK ASS THIS WEEK!! Get in your workouts, plan your meals, eat lots of protein, vegetables, and fruits.
Since the weather is unfortunately taking a less desirable turn for COLD..warm up with some peppermint tea or my fave, HOT coffee with unsweetened almond milk.


here are some of my favorite WARM meals


---1/2c oats with protein powder and chia seeds
---eggwhite omelet with spinach and flax seeds
----heat a banana for 2 mins in the microwave, mix with chocolate protein and water. Like warm chocolate banana souffle! 


-An update: I think my oblique is almost 100% healed, and ready to be put to work again. Making a return to the POLE this week! 


So crazy to think it's almost MAY!!! 
BRING ON THE SUMMER! 
Kick ASS this week!

Exercises YOU need to do

Ever see people doing exercises and think, "Hmm.. wonder if I should do those.."
Ever think, "Ugh, pushups hurt. I dont wanna do those."


Well, if there's an exercise (or multiple exercises) that you're not doing, or bodyparts you are specifically NOT training..chances are, you need to start training them ASAP. If you have a weakness, or certain muscle groups are weaker than others, it's important to try to FIX the imbalance, rather than making it worse by strengthening your strong points even more. 


I've singled out a major muscle group for MEN to stop avoiding, and for WOMEN. Obviously, there are plenty of men and women who DO train all muscle groups, and try to strengthen their entire bodies as much as possible. But then there are also plenty of gym-goers who neglect their "weak spots"

thats only a SPORTS bra..minimal support. HELLO BENCH PRESS!! 

WOMEN (Girls...) : WORK YOUR CHEST. Yes, pushups are tough. Yes, men often hang out around the bench press, but they do not OWN IT , DAMN!! Why should you bench press, chest press, do pushups, and work your pectoralis muscles? Well, its one of the best ways to lift your BOOBS! Not only will incorporating chest exercises allow you to strengthen your entire body even more, and contribute to your quest to lean out, but having developed pectoralis muscles will give your v-necks some SERIOUS sex appeal. Not to mention the pride you'll feel when you can do sets of "boy" pushups at the end of a tough workout. 


How to start: When performing a pushup, you are pushing 66% of your bodyweight. That's pretty heavy. Do NOT sacrifice form just to do 3 sets of 10. Start on your knees if you need to, make sure your core remains engaged, spine neutral, lead with your chest, do a FULL pushup. Chest just above the floor, and push away from the floor, returning to your starting position. 


--Advance it up: Regular pushups, or 3-point (lift one leg)
--Take it to the next level: Feet elevated (on a bench or stool,) Hands on kettlebells, dumbbells, or floor. Gets deeper, really targets those chest muscles (As well as core and most of your upper body)
--Body by Liz style: Feet on swiss ball. HELLO STABILITY CHALLENGE


----THE FANCIEST: Feet on swiss ball, hands on medicine balls. I've seen a few guys do these.


MEN (Dudes...) WORK YOUR LEGS. No, not messy Hang Cleans with too much weight so that you almost tear your rotator cuffs. Not squats so heavy and so fast that you destroy your kneecaps.
Squat, Deadlift, and Lunge. Work your way up with the barbells as you build strength and mass in your legs. Of course every dude wants to have nice arms and solid pecs. But there is NOTHING SEXY about chicken legs. Make sure to incorporate leg training at least 1x a week in your workout routine, if not twice.
--Also utilize plyometric exercises like squat jumps, box jumps, switch lunges, and skaters to build up your legs.
--For cardio's sake, I HIGHLY recommend sprinting (treadmill or track. FAST. Work up to sprints faster than 9.0mph+, perform 10 sprints, lasting from 30-60 seconds. use 60-90 seconds for recovery...walking at 3.5-4.5 pace)  Sprinting will build your quads, hams/glutes/calves, as well as contributing to better aerobic conditioning and fat loss. Aim to complete these sprint-type workouts 2-3x a week. No longer than 20-30mins per session.


Body by liz leg circuit:


**first, warm up using light weight. I use just the 45lb barbell, and no weight on lunges**
Complete 4 sets, 8-10 reps


Barbell Squat (work up to squatting your bodyweight and heavier)
Reverse grip deadlift
Side lunges (not so heavy on the dumbbells here)
30 sec squat jumps or box jumps.


PS : GIRLS, YOU CAN DO THAT TOO !!! 


TRAIN YOUR WEAKNESSES, AND TRANSFORM THEM TO BECOME YOUR STRENGTHS!!! 

Crazy Liz at it again

Happy Tuesday!!! If you keep up with my blogs, you should definitely know by now that Tuesdays are the day that I sacrifice my buns and thighs to the fitness deities.


Yeah, aka--Leg day. The day I squat, lunge, deadlift, and leg press in every way imaginable.
So, as opposed to me working out at 3 after being in class from 8-1:45 (yeah, it's one of THOSE schedules. Leg Day just completes the hellish nature of Tuesdays in my world..), today I worked out in the morning, because my morning class was canceled. 


I know. Most kids probably slept. Not Liz. In fact, I was an absolute nut job because listen to how my morning went:


6:30--wake up to eat oats with chia seeds and protein powder, then go back to sleep until 7:45am, and be at the gym before 8:15.


You're wondering. What the hell? Well, here's why I woke up and then went back to bed: I need to have carbs in my system before a hard workout, especially when its strength training. Carbs are the number one source of fuel for muscles when they need energy. I need at least an hour to digest, because I like to feel like my stomach is empty when I workout. That's why I woke up to eat and went back to bed for an extra 45 minutes.


Anyway. It was so worth it. The extra sleep was great.


When I walked into the gym, I almost GAGGED when I saw how many PEOPLE were in the weight room!! I was SO pissed, because the leg press: taken, squat racks: taken, smith machine: taken, benches: taken. Where the HELL was i gonna start?! Then , I came out of the locker room, and I guess people sensed my bitchy attitude, because almost everything was available! LOL. People know not to eff with MY workout plan. 


The workout:


--Leg press:
single leg 2 sets 
calf raises 20 reps
feet together no plates 20 reps warmup
feet wide toes turned out 20 reps warmup
--45lbs each side 12 reps, 5 negative reps (follow with 12 calf raises)
--90lbs each side, 12 reps
--135 lbs each side, 10 reps
--135 lbs each side, 8 reps
----I should have gone for the 4th plate, NEXT week I'm gonna kill it!! 


--Lunges holding 25lb plates
2 sets 10 reverse lunges
2 sets 10 alternating lunges
2 sets 10 static lunges


Smith machine: Squats/lunges/deadlifts


Smith squats
--45 lbs 2 sets 15
--65 lbs 12 reps
--90 lbs 12 reps
**superset with standing military press 45/65lbs**


Deadlifts
--45 lbs warmup 2 sets 12
--65lbs 12 reps
--100 lbs 10 reps
**superset with side lunges no weight**


Smith plie squats
--45 lbs 2 sets 15
--65 lbs 2 sets 12
--90 lbs 2 sets 10
**superset with 12 squat jumps**


Smith split squats
--45lbs 2 sets 12
--65 lbs 12 reps
**superset with the following:**
I don't know what this exercise is called, but on all fours, place the sole of your shoe on the bar of the smith machine, heel toward the ceiling, and push the bar with your glute muscles. This is a 3 point position, and requires shoulder and core stability as well. I'll call it the 3 point kickback


3 point kickback
45 lbs 2 sets 10
65 lbs 2 sets 10


Trap Bar Deadlift
*NEW TOY!!* I've been wanting to try out this baby for a while, and WOW is it different! The weight is distributed SO differently, and the bar feels REALLY heavy for some reason. Maybe its because I'm new to it, but it feels WAY heavier than a 45lb standard barbell.


Just the bar 2 sets 10 reps
--25lb plate on each side 10 reps
--25 lb plate on each side 9 reps (the 8th rep was near impossible!)
**superset with hyperextensions**


Cable kickbacks 2 sets 20 reps
Cable lateral kicks 2 sets 20 reps


Glute raise and Hamstring curls with stability ball
3 sets 10 reps


ALL DONE!! Was definitely feeling it in my legs.
My initial plan was to go BACK to the gym after class to do some cardio, but I ended up walking around in the beautiful weather, totaling over 5 miles! My legs feel quite heavy now..


I must say, as I reflect on today's workout, I think it's time to UP my weights a bit. My legs are getting WAY stronger. Next week might get REAL HEAVY! 4 plates on the leg press, 135 lb squats and deadlifts. I'm ready. My body is ready for it Now.


I can't believe I spent over an HOUR doing leg work, and NO cardio! And i didn't hate it! I'm starting to LOVE my leg workouts, not to mention the results. My butt is looking better than ever. Still a bit small for my liking, but these things take time and EFFORT !! 
Til next lift..


Xoxo, Liz

FAQ's and Funzies

I probably should do this more often. But here's a start. 


I get LOTS of questions from people who read my blog, facebook friends, twitter, etc. And for the record, i LOVE that you guys ask me questions, whether it's super personal or just my opinion on something trivial, like apples or alcohol (Uh, apples rock by the way). 


So, I'm going to start compiling the questions I get and writing FAQ's when I have enough.


Q: How do you keep a flat stomach while still drinking alcohol?
A: I DO NOT DRINK. EVER!! Never have been into it, luckily. Since I don't drink, I don't know how it would change my physique, but I've taken enough biochemistry to know that alcohol (beer, in particular, because of the acetyl-aldehyde) DOES contribute to belly fat... And wine is sugar, pretty self-explanatory, we all know how i feel about grapes lately...*big smiles* .. but like grapes, wine is not a recipe for a six-pack. Hard liquor and stuff, well, I don't know too much about it. All I know is that all those dumb articles about staying "skinny" when out with your friends say that vodka and seltzer or vodka and light juice is low calorie and a good option. My advice: if you must, keep it to once a week. Don't blame your excess 20 pounds on a weekly 100 calorie drink. Check your *cough* other dietary staples.
**Fun Fact: I consider my love for MONSTER ZERO energy drink to be kind of like a cocktail love. My mom and I are known to have "cocktail hour" sometimes in the car with our 0 calorie energy drinks :-)**

Q: What time of day is better to work out?
A: Whenever YOU have the most time and the most energy. I understand that these two sometimes do not occur simultaneously. That's why we have HIIT workouts and caffeine, respectively. Lol. But seriously, I used to research workout timing all the time. One day, hearing Dr. Oz say it's best to exercise within 2 hours of waking up, the next day reading its best to do fasted morning cardio, and late night weight training. You know what I've learned? You need to workout when YOU want to. There's no use in dragging your feet on the treadmill at 7am if you could be sprinting your butt off at 8pm! Go to the gym when its CONVENIENT for you, and you'll be more likely to stick to your plan, and feel good during and after your workouts.
**Fun Fact: During the week, I workout after my classes, around 1pm. Weekends I work out in the mornings, about an hour or two after breakfast**


Q: How many calories should I eat per day?
A: I DON'T KNOW!! I cannot tell anybody how many calories they need in a given day. You know why? Well, I'm not you! Here's what I often explain to people who ask me about calories:
1. if you're trying to lose weight, you need to burn more than you consume. Create a calorie deficit through diet, exercise, or both. Meaning, if you currently consume 2000 calories a day, and workout for 20 minutes a day, I would suggest you consume 1800 calories a day, and double your exercise. Compromise. But again, this might get you to lose pounds--not necessarily fat. Losing fat is specific. You need to be very conscious of your macronutrients (carbs/proteins/fats), and be careful to not burn off muscle by repeating hours of cardio, but to combine weight training and cardio to help burn fat. Like I said, I am NOT a professional when it comes to this stuff, it is VERY scientific, and all I can do is tell you what I DO
2. I do NOT count calories for the sake of remaining under a certain value. I might calculate my daily intake to make sure I consume ENOUGH calories, but I am really only concerned with making sure I have a proper balance of protein, carbs, and fat. I am MOSTLY concerned with making sure I eat the BEST and HEALTHIEST food available to me. Little things like choosing to have extra broccoli instead of bread can make a world of difference after a few servings :) 
**Fun fact: If I count up all the calories I eat, sometimes they add up to around 2000 calories! But guess what...If you burn 600 calories during your workout...consider that 1400**

**Fun fact: I eat anywhere from 400-600 calories in VEGETABLES per day! I'm all about volume**


Q: How much do you weigh
A: THIS IS THE QUESTION I HATE (sorry for those of you that have asked me this.) Not only is this a personal question, but if you read my blog, you know that I don't focus on WEIGHT--rather, appearance. For those of you who just want to know because we're the same height and you also wear a size 2-4, and wonder why our bodies look so different, the answer is between 120 and 130 pounds. That is the ballpark I will give you. There is nothing wrong with weighing yourself--in fact, it's a great way to stay on top of your progress. However, some people are more likely to get eaten by the numbers, and become obsessed. You should be concerned with your body composition, not your body weight. In other words, ratio of lean muscle to body fat. By increasing your percentage of lean muscle, you decrease your bodyfat--therefore, more muscles start to show through, your abs will poke through that stubborn fat on your abdomen, and you will get that "lean" look that you ask me about. Skinnyfat is NOT cute! Unless you want to wear skinny jeans and t-shirts at the beach. I'd rather be photographed in a bikini than in my regular clothes. That's worth more than seeing 105 on the scale, in my opinion.

Sprints and Shoulders

Woke up to a relaxing 8:05am alarm this sunday, made breakfast and coffee while watching kathy griffin stand-up
--2 eggwhites w/ cinn and stevia
--1/2c rolled oats
--1/2c wheat bran
--1tb chia seeds
--frozen blueberries
ALL STIRRED TOGETHER. eggwhites and all, lol


Workout:


--mile in 7:50


circuit 1: 3x10 reps


wide grip lat pull down
cable rear delt fly 
cable lat raise
bent arm lat raise


--mile in 7:45


circuit 2: 3x10 reps
seated shoulder press 25lb dbells
standing lat raise
reverse fly 
frontal raise


--15 mins treadmill: tabata style.
*run at 8.0-8.5 for 20 secs, rest 10 secs. repeat for 10 minutes
*minute 10-11 walk 4.0
*minute 11-12 sprint 9.0
*minute 12-15 light jog 6.5


circuit 3: 3 x 12 reps *increase weight each round*
seated cable row
seated cable rear delt pull
seated cable single arm row


Done!
Time: 1:06
cals: 510
HR avg 135. HR range 135-176

post-workout smoothie bowl:
--sun warrior protein
--small banana
-1/4c frozen bluebs
-water and tons of ice, blended to thick consistency, ate with a spoon


sat outside and enjoyed the weather for sure!! 


Hope everyone had a great weekend :-)

A Tilapia MIRACLE!

Um, white fish, exciting!? YUP. That's right. I haven't had Tilapia in like 6-7 months, but I was in the mood for something easy and lean to throw into this recipe I had in mind:


6oz Tilapia filet 
1 package shiritaki noodles aka miracle noodles aka 0 calorie noodles
1 tsp coconut oil
1 tb organic tomato sauce
1/2 bag spinach
1 red pepper


directions: 
--spray non-stick cooking spray in a pan, and put the tilapia in, cook on medium heat, cover pan with lid or foil.
--Tilapia is thin, cooks very fast. Watch it, flip it, check the center to make sure it's cooked through
--once fish is cooked, remove it from the pan, and create the rest:
--coat pan with 1tsp coconut oil
--drain 1 package of shiritaki noodles
--cook spinach and noodles in the pan, add 1tb red sauce and stir around until spinach is fully cooked


garnish with chopped red pepper
YUM