Lizzy Lives in L.A.

Living Healthy and Fit in L.A.


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HIIT It!

It’s only Tuesday?! Monday was crazzzzzzy. I feel like I say that every day actually, but it’s true! I wear many, many hats and sometimes I start losing my mind. 😀

This cracked me up!

This cracked me up!

Yesterday I hit up the gym for some HIIT action before my climbing action. I had a few questions as to what I do for HIIT. Maybe you’re even wondering, “Lizzy, why do you keep talking about beating people up?!”. Let me dispel….

HIIT is short for High Intensity Interval Training. It sounds just like it is. The intensity is high, and you’re doing intervals. (Thank you Captain Obvious)

The idea behind it is that you are working at 90-100% for, say, a minute or two, and then giving yourself ample rest (walking, jogging, doing nothing for another minute or two before doing it all over again…and again…and againandagainandagain.

Here are some of the reasons I love HIIT:

1. It is anaerobic, which means that your fast-twitch muscles are recruited, engaging strength and speed. I could get extremely technical on this, but I’ll let you do some googling if you’re really curious (or feel free to e-mail me fitlizzio (at) gmail (dot) com). Your body response with anaerobic work is different than that of aerobic work (such as jogging, walking, etc.). In addition, the “after-burn” as they call it can last up to 8 hours after exercises (sometimes more or less depending on how hard your body worked). This means that your metabolic rate (calorie burning furnace that lives inside your body) will be higher long after your workout finishes.

2. My favorite: It’s quick! While it can be much tougher than just jogging steadily for 30 minutes, it is done in about half the time. You can pick and choose how long you want to do it, but if it’s more than 20 minutes, odds are you aren’t working hard enough during your “working” intervals.

3. It makes me feel strong and keeps me focused. While a nice jog makes me feel refreshed, a hard HIIT session makes me feel like a badass. I like feeling like a badass 🙂

The beauty of HIIT is that it is different for everyone. My “working” interval may be your rest interval and vice versa. The point is to work to YOUR potential, not mine or anyone else’s.

Here’s a HIIT workout I’ve been doing before my workouts a few days per week. This can be done on a treadmill, or outside. It can be done on a bicycle, elliptical machine, or swimming laps too. The point is simple: Work hard for 1-2 minutes, rest 1-2 minutes, and repeat until you’ve completed about 15-20 minutes.

HIIT IT AND QUIT IT (:-o)

Minutes 0-2: Jog at a leisurely pace (for me, this is 6.5-7.0 mph)

Minutes 2-3: Sprint! 90-100% intensity..go go go!!

Minutes 3-4: Either jog or walk, depending on what you want to do. I like to jog for my “rest” intervals, but walking is completely acceptable. It’s your REST so rest as you see fit.

Repeat minutes 2-4 five more times

This workout will be done in 15 minutes, and if you’re truthfully working to your full potential, I guarantee you will be a sweaty mess by the end!

Happy HIITing!

Okay, not this kind of hitting...

Okay, not this kind of hitting…

Do you prefer HIIT or steady-state cardio?


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Rollerblading and Where I’ve Been

Whoops, sorry for the unplanned blogging break! Last week got really busy, really fast, and blogging took the back seat. But I’m here now!!! Hopefully that won’t happen again.

Fitness

This past week was a great week of fitness! I’ve been doing a 15 minute HIIT workout on the treadmill a few times a week, and I’m loving it! So quick and no boring cardio. Win/win! Along with that, I did two heavy lifting sessions, a few full body/metabolic conditioning workouts, and some climbing. I took a little break from climbing this week since my wrist was bugging me a bit, but it’s feeling pretty good now!

Today, Charlie and I did a workout that my friend John showed me last week. It is less than 3 minutes of work, but it is MURDEROUS. Here is a video from my final set today:

(10 Squats, push sled, 5 KB Swings (i used 20kg), push sled. Repeat 3x)

Afterwards, my friend picked me up and we went rollerblading by the beach. It was  GORGEOUS day and I am pretty sure every Sunday should be spent like this. 🙂

Gorgeous day in Santa Monica

Gorgeous day in Santa Monica

IMG_3104

Rollerblading Selfie!

Gearing up for a busy week, here’s what’s on the fitness agenda:

Monday: 15 Min. Treadmill HIIT + Climb

Tuesday: Heavy Lift + 1000m Row

Wednesday: 15 Min Treadmill HIIT + WOD + Climb

Thursday: Rest

Friday: 15 min. Treadmill HIIT + Heavy Lift + Climb

Saturday: Rest

Sunday: Hike

What’s on your fitness agenda for the week? 

Were you a HUGE Saved By The Bell fan like me?!

We were talking about the Malibu Sands Club today while rollerblading and so I googled the film location. We happened to be rollerblading RIGHT BY it at that moment!!!

Zach Morris' Summer Job

Zach Morris’ Summer Job

And then I died…

(Apparently they redid this place, so it doesn’t look much like I’d expected. Oh well!)

 


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Workout Plans + Progress

Good afternoon!! I hope you all enjoyed my post on squat form.

I wanted to pop in and lay out my workout plans for the week. My right wrist has been bugging me a little bit lately (probably tweaked it while climbing) and my right thumb is now hurting as well. I did a quick bouldering session on Saturday and fell all the way from the top. I was totally fine, but I must have landed on my thumb weird because it hurts now! Boo!! I need to be mindful of that and let that heal, so my workouts for this week are going to have to be creative! (Ummmm no wrist and no thumb? My legs may hate me this week.)

time-to-workout

Monday: WOD + 15 min. HIIT (I am going to probably do an all bodyweight WOD and try to avoid using my hands at all. Yay for having to think outside the box…ha!)

Tuesday: WOD + 30 Minute Run. I didn’t run at ALL last week (oops…I did do a running HIIT, but that was it). Definitely going to change that this week!

Wednesday: 15 min. HIIT + Abs + Heavy Lift. Likely hip thrusts, squats, pull ups (pending wrist/thumb situation), DB Shoulder Press

Thursday: 30 minute Run

Friday: Climb (hopefully I’ll be feeling good by then, otherwise, I’ll improvise)

Saturday: WOD

Sunday: Rest

This is what I’m thinking, but things do change throughout the week sometimes. I never just skip something altogether (unless it is needed), but do replace things sometimes. It depends on how much time I have, where I am, and how I’m feeling.

Here’s a progress picture for good measure (taken yesterday). Gotta stay on track! As they say, summer bodies are built in the winter!

Progress 2.2.14

Progress 2.2.14

Questions:

1. What are your fitness plans for the week?

2. How about some exercises I can do that DON’T involve my hands? HA! But seriously…..:-)


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5 February Goals

It’s been a crazy week! (Don’t I say that every week?) It’s been a good, productive week, but I’m tired! Going to be nice to hopefully relax a bit this weekend. This week was full of all kinds of exercise: full body metabolic workouts, heavy lifting, bouldering, and a spontaneous Pound class! I’m super sore and excited to close out the week with a little bouldering tonight. I even have battle wounds from punching a rock this week….oops….

Battle Wounds

Battle Wounds

 

As we close out January, it’s time to start figuring out goals for February. It’s a really easy time for people to fall off the wagon as the excitement of the new year subsides, so it’s important to keep on truckin’ along!

 

My 5 Goals for February:

1. Drink more water! Somewhere along the way, I’ve been drinking less water than normal. I’m still drinking enough, but should definitely be drinking more. That is definitely my number one goal!

2. More whole meals. I’ve found myself running out of the house in the morning and grabbing a protein bar and coffee to start my day. I know I could be doing better by giving myself an extra 15 minutes to throw together a wholesome breakfast.

3. Try something new. While I definitely spread myself out with activities (crossfit, bouldering, gym, outdoor activities, etc.) it’s never too late to try something new (or even something old that you haven’t done in a while)! I’m thinking that getting back into boxing or the occasional hip hop dance class will be in my near future.

4. Be more present. (And read a book!) We are all trying to do this more. Technology has really messed us up in this way, and staying off of my phone sometimes would be healthy. While it’s tough because of the nature of my job, I am going to try to at least take one evening a night where the computer and cell phone are nowhere in sight until the next morning. {anxiety ensues…}

5. Take a trip. While I have some small trips planned to take care of some things, I want to plan at least one little weekend getaway with the boyfriend so that we can spend some good quality time together away from our normal, daily lives. I truly believe in doing this every month or other month to keep my mind clear and fresh!

 

So what are your goals for February?

They can be fitness/health related, or not at all! They’re YOUR goals, so make them something that YOU want to achieve.

HAPPY FEBRUARY!

HAPPY FEBRUARY!


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NAMM 2014 + Fitness Plan for Week of 1/27

Hey guys! I’m back!! I took a brief break the last few days, as I was attending the NAMM show in Anaheim. If you’re not familiar, it’s basically a ginormous convention filled with all the instruments and gear you could imagine and then even more that you can’t imagine. It’s always a fun time, but it is exhausting!! My favorite thing this year was definitely this CrushDrums setup with the hardware designed by SawBladeHead Designs

 

Somehow, Charlie and I didn’t take any pictures together all weekend. Oops. We got home Saturday night and basically made dinner and crashed. Being on your feet for 2.5 days STRAIGHT is really tiring. 

Sunday morning I had a recording session with the Music Immersive. It is actually a really cool program. We had 11 people recording the music they had written that week with several top writers, and the talent always amazes me. We ended up working for 16.5 hours straight and I didn’t get home until 2:30am. My alarm Monday morning at 7am was not welcomed. Not one bit. Here’s a little clip of the studio and the band jamming. A long, but fun day for sure! (Sorry for the crappy vidoegraphy skills :-))

On to Fitness…

This past weekend while at NAMM, while I did walk for 2.5 days all day long (not included the mile each way to and from the hotel), I also managed to get this workout in on Saturday morning:

Tabata Fun!

Tabata Fun!

Quick, but good! This week, I plan on doing my usual thang. 

Monday: Heavy Lift + 20 HIIT

Tuesday: 30 minute run + Bouldering

Wednesday: Crossfit or metabolic conditioning

Thursday: 30 minute run + Heavy Lift

Friday: Full Body Workout + Bouldering

Saturday: Paddleboarding + Yoga (my friend’s birthday party….she is too cool!!!)

Sunday: REST + Superbowl!

I hope everyone is gearing up for a great end to January! (How the HECK did that even happen, by the way?)

What are you looking forward to most this year?

Any fun trips or events planned?

I get to see my little brother for the first time in almost 3 years next month. It is pretty much the highlight of my life right now. Can’t. Freaking. Wait. 


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Running Hurts and I Hate Yoga

It is a BEAUTIFUL Wednesday here in L.A. It’s definitely really strange that we’re having temperatures in the 80’s when the rest of the country is freezing their asses off, but this warm-weather girl is NOT complaining one bit!

Fitness

Yesterday I was exhausted ALL day. I just couldn’t really wake up. I had a run and bouldering planned and while I wanted nothing more than to just go home and relax, I knew that a run would wake me right up!

Pretending to be excited for my run....

Pretending to be excited for my run….

I ran for 30 minutes at a very easy pace (about 9:20). I’ve been easing back into running and not really trying to push myself. I know that sounds strange since I’m usually a balls-to-the-wall kind of person, but my body really doesn’t like running. I am considering going to a running coach, because running is painful for me now. It never used to be until about a year ago. My hips get jacked up, and along with my traps being super tight after a run, my right side just seems to crumble whenever I run. I know there must be something mechanical that I am doing very wrong, but I do enjoy running, so I think I need to bite the bullet and get it figured out.

Underhang Hell

Underhang Hell

After my run, I headed into Rockreation for some bouldering action. My friend met me there and I finally accomplished a route I had been working on for a while. It’s such a great feeling to do that! I love what climbing has done for me in so many ways.

-I love the problem-solving aspect. Literally a puzzle on a wall.

-The strength I’ve gained in my core and upper body is amazing

-I love the zen of climbing.

 

Why I Hate Yoga

For years, people have told me that “if I just found the right teacher and class…” I would love yoga. I’ve tried people. I’VE TRIEDDDDDD!!! I have gone to all different TYPES of yoga, with different teachers. It just isn’t my thing. I actually hate it. I want nothing more than for the class to end while I’m doing it. Do I feel good afterwards? Yes, physically I do. But mentally, I feel annoyed and relieved. Annoyed that it took so long, relieved that it’s over. The thing is, I have always wished I could have the mental benefits that so many get from yoga. Their mind calms, they feel happier, etc. I’ve always wanted to feel that from yoga too!! But I just don’t. I’m sure there are many people that feel the same way about weight lifting and plyometrics (which I happen to loooveeeee), so don’t hate me for it! With that said, climbing has sort of become my yoga. I think because I’m so focused on solving the problem on the wall, I let go of the stress of life (work especially). Working through the moves and finding the right technique to get through the route is a very calming feeling for me. I always feel so relaxed and happy when I’m climbing and I leave feeling refreshed and….zen. Between all of the benefits I’ve gotten from climbing, it has quickly become one of my favorite things to do, both physically and mentally.

This evening I’m going back to Rockreation for some more bouldering. Since they will be doing  a bit of construction to improve the bouldering area in February, I’m soaking up as much as I can before I have resort to top-roping. Womp Womp. (Top-roping is still fun, but it’s nothing like bouldering!).

 

1. Do you like yoga?

2. Are there any fitness trends/classes that others seem to love and you just can’t get on board with?

3. Most importantly, do you all hate me now because I don’t like yoga?! 😉

 


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Week of January 20th: Fitness Plan and a Workout!

Hey friends! Hope your weekend was relaxing and fun! Mine was busy (had to work for 12 hours Saturday), but still a good time!

Fitness

My plan for the week is to squeeze in my exercise Monday-Wednesday, because Thursday-Saturday I will be out of town at The Namm Show. (It’s a music business convention basically). There will be tons of walking. I always want to take a pedometer with me when I go because I swear, we end up walking at least 5 miles a day. It’s craziness, but such a fun time. This will be my 4th year going. I’m stoked! Sunday I have an all day recording session, so that will be out for exercise as well. I may try to grab a run or a gym session at our hotel sometime Friday or Saturday morning, but we’ll see. I may just leave the walkathon as my exercise and come back with a fresh body next Monday. 🙂

Monday: Heavy Lift + Bouldering

Tuesday: 30 minute run

Wednesday: Crossfit + Bouldering

Thursday: Walk-a-thon at NAMM

Friday: Possible gym sesh + Walk 809238432 miles at NAMM

Saturday: Walk even more

Sunday: Sit in a chair all day recording musicians

This week is going to be nuts, but I’m ready!!

Workout

Last night, I went to the gym just as it was closing (perks of working for a gym…after hour training sesh’s!). I made up a quick little workout and it kind of kicked my butt. Since nobody was around, I got all vain and took some video of it, so I’ll post that in a few days too.

 

 

Tag me if you try it! ;-)

Tag me if you try it! 😉


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Weekly Fitness Plan + Whirlwind Weekend

Whew! I apologize for not posting the last two days, but I had a crazy little weekend followed by a crazy start to my work-week! I’m short on sleep, but hoping to make up for that at least sometime this coming weekend!

This past weekend was my Grandpa’s Memorial. It was a really beautiful celebration of his life. Instead of being a sad, mournful occasion (I mean, of course we were all sad he wasn’t there to celebrate with us!),  the service was filled with highlights of all of his many talents and accomplishments through his 92 years of life. Can you believe that at the age of 91 when his health started to deteriorate, instead of just stopping his daily routine, he cut down his gym time from 5 days a week to 3 days a week?! At 91 freakin’ years old he still didn’t give up!!! I’m sorry, I just can’t get over how awesome he was. 😀

What 6:30am looks like from the sky

What 6:30am looks like from the sky

After 3 hours of sleep, we were up at 4am on Monday morning to catch a flight back to LA. Monday then turned into an 11 hour work day for me and I somehow managed to also fit in a heavy lifting session, 20 minutes of cardio, and a bouldering session. I’m pretty sure it wasn’t a good idea considering how exhausted I was, but somehow I pulled off a REALLY great lifting session. I PR’d on hip thrusts with 211lbs x 6 reps too. Woohoo for strength! I love lifting heavy!!

Getting ready to thrust away!

Getting ready to thrust away!

 

Weekly Fitness Plan

Although work has been crazy and I ended up taking Tuesday off from exercise, here is what my week tentatively looks like. I am hoping to get back to doing 3 bouldering sessions per week. It’s just so much fun and so great for an overall body workout.

Monday: Heavy Lift + 20 minutes Incline Walking + Bouldering

Tuesday: Rest

Wednesday: 30 minute run + Crossfit + Bouldering

Thursday: Heavy Lift

Friday: 30 minute run + Bouldering

Saturday: Full Body Conditioning

Sunday: Hike?

A lot of this will all depend on how my body feels. If I’m super sore from Crossfit, my heavy lift will likely get moved to Friday and I’ll do something a little lighter on the body Thursday. Just have to see how things go!

Ab Progress: They’re coming…slowly but surely they’re coming….

Ab Progress January 14, 2014

Ab Progress January 14, 2014

I leave you with a picture of the cutest freaking boy in the world. I love my nephew, Matthew, so much!!

My heart.

My heart.


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Crossfit + Bouldering = Blister City

Hey guys! Hope you’re getting a good start to your weekend! I’m finishing up some work and then I have a quick little weekend trip for my Grandpa’s Memorial.

Tonight, my boyfriend is playing a gig at local bar, so we’re heading to that and somehow going to get up in the morning to make a 9am flight. Did I mention I haven’t packed yet? Oops.

Workout

Last night’s bouldering sesh was fuuuuunnnn! My girl Ally and I always have a blast when we climb together. We are both total goofballs and at the same time want to be the baddest climbers in the world, so we make a good motivating team.

Look Ma, no hands!

Look Ma, no hands!

photo 1Since I took a little break over the holidays from climbing, my hands are still getting used to it. My hand/grip strength has stayed pretty well, but my callouses are much weaker! By about an hour into the session, it starts to feel like the wall is covered in razor blades. Fun fun.

Moving on to today. I had to take my boss’s car into the shop, which just so happened to by right near the Crossfit gym I go to in Burbank. I somehow tricked my boyfriend into picking me up and taking the 12:30pm class with me. I made the mistake of looking at the WOD before class the other day and may have chickened out, so I made sure not to make that mistake again today. I’m glad I didn’t because I probably would have chickened out again!

We did a pretty good long warm-up and then went onto the workout:

WOD

7 minute AMRAP

Reps: 3,6,9,12…….

Barbell Thrusters (I used 53 lbs)

Pull-Ups

For pull-ups, i can do some one my own, but I haven’t mastered the whole “kipping pull-up” thing yet. This means I do them strict, so I can usually only get about 2-3 in a row. I used a purple resistance band to help me for the reps I couldn’t do on my own. I ended up with 9+21 reps for the workout. It was tough! I think the hardest part was actually the fact that my hands were KILLING ME. More razor blades. Hopefully in another week or so, my callouses will have become strong enough that I don’t run into this as much.

Note to self: Bouldering the night before crossfit MIGHT not be the most genius idea I’ve ever had.

I’m very new to crossfit, but I do enjoy it a lot! I’ve done a lot of crossfit-style workouts, but as for doing them in an actual box with a group, this is only my 3rd class. I’m very competitive and athletic, so this sport is right up my alley.

Do i think it is for everybody? No. Some people do not like this style of working out. And that is TOTALLY okay. You should do something you LOVE so that you will actually do it and enjoy it!

Do I think beginners should jump into it without proper mastering of technique? No. Form is everything. If you don’t know how to use your body properly, the margin for error and injury becomes huge.

Do I think it’s worth a shot for anyone? Absolutely! I think if you’re new to working out and are interested, you should take a few beginner classes so that you can become familiar with the moves. Many people who think they wouldn’t enjoy crossfit, end up as die hards.

So what about you? Have you tried cross fit? Do you love it? Hate it? Tell me your thoughts!!!


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Weekly Fitness Plan & Bouldering

It’s Mondayyyyyyyyy! Are you excited? I am actually. I like a fresh start to the week!

This weekend was busy, but a lot of fun! Between the enlistment day for The World’s Best Bootcamp-Burbank, a girl’s night, recording session, and a fun workout, I slept like a baby last night!

 

console

Recording Console at Ultimate Rhythm Studios in Los Angeles

My Weekly Fitness Plan:

(This is tentative, but I like laying it out for the week so I have some type of plan in mind.)

Monday: Bouldering (see below) & Run

Tuesday: Heavy Lift

Wednesday: Crossfit + 20 minutes of cardio

Thursday: Bouldering & Run

Friday: Heavy Lift

Saturday: Rest Day (Travelling)

Sunday: Possibly Hike

So that’s what I’m planning! This is actually a lot more cardio than I’ve done in a while, but it’s just so nice outside that I feel like I should take advantage of it and run!!!

What is Bouldering?

So I’ve gotten a few questions on bouldering. Mostly along the lines of ” What is bouldering?!”. Bouldering is similar to rock climbing, but you are not attached to a rope or harness. The walls only go about 8-10 feet high, so if you fall, it’s not a big deal usually. There is a great deal of technique involved in this sport.

Benefits of Bouldering: 

-First of all, it is like doing a puzzle on a wall. There are techniques to bouldering and figuring out how you are going to take the path to the top can be tricky and take some trial and error. While many people think it is all about strength, it is all about efficiency. Technique is what makes being super-efficient on the wall possible.

-Overall body strength: You literally use your entire body. Your core, arms, back, legs, etc. are ALL working. Bouldering has increased my strength in a HUGE way. For example, when I started bouldering a few months ago, I could do 0 pull-ups. I can now do 3 in a row. 

-Mental Zen: There is something about bouldering that has a yoga-like effect. I think part of it is the fact that you are working your body and mind at the same time. For me, I know it is a HUGE stress reliever.

-FUN: Because what about climbing and hanging on walls ISN’T fun?!

It may not be for everyone, but I can tell you that I absolutely love it. If there is a rock climbing gym in your area, I highly suggest trying it out! There are always veterans there that are happy to give advice and help you with your technique. The bouldering community is  very friendly!

bouldering

Me just “hangin’ out!”

So that’s that. I’m working my day away and then heading home for a run and bouldering session. Hope everyone is having a great start to their week!

Have you ever tried bouldering or rock climbing? Are you afraid of heights?