Lizzy Lives in L.A.

Living Healthy and Fit in L.A.


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Weekend Things

We made it people. It’s Friday, and the weekend starts….NOW. Well, not really for me. I have to work a bit this weekend, but I like what I do, so it’s not all that bad. I started my day with this new-to-me flavor of Fage. I’m a fan!!

fage

Workout

Yesterday’s workout was a heavy lift with some plyometrics sprinkled in. The plyometrics were an after-thought, but I’m glad I did them. The workout ended up being pretty tough, but fun.

Superset #1 – 4 Sets

Barbell Squats: 75 x 15, 95 x 10, 105 x 8, 115 x 6

Squat Jumps: bw x 10, bw x 10, bw x 10, bw x 10 

Superset #2 – 3 Sets

T-Bar Row: 35 x 12, 35 x 12, 45 x 8

Chin Ups: bw x 2, bw x 2, bw x 2

Then: (done separately)

Dumbbell Reverse Lunges: 15 x 15, 20 x 10, 25 x 8, 30 x 6

Barbell Bench Press: 65 x 12, 65 x 12, 65 x 12, 65 x 12

It was a great workout and I’m definitely sore today! It feels good. I’m working on squatting heavier. Squats are my weakest leg lift. My guru and very first personal trainer, Bret Contreras, told me that since I have long femurs, it’s very common to be able to do heavy deadlifts and hip thrusts but be weaker on squats. Just have to keep working at it!

Last night I made my favorite Chicken dish. I finally took some photos of the process too! Sorry for the crappy iPhone photos. Someday I’ll use the real big-boy camera and take some better ones.

Lastly, I’ll leave you with how I combat boredom at the airport…..:-D

Practicing Yoga...err something..

Practicing Yoga…err something..

In case you were wondering...

In case you were wondering…

I’m a child.

1. What is your favorite exercise?

2. Where is your favorite place to travel?

 


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Simple Teriyaki Chicken

Hello friendssss! Last night’s workout was quite sluggish if you ask me. I actually had a good amount of energy, but my body was just worn out. I think the bouldering session on Monday night did me in!

Even so I was able to eke out this workout (and selfie haha):

Chest/Legs Supersets!

Chest/Legs Supersets!

 

Try it if you’d like! It moves pretty quickly! (Always check with a doctor before starting any new fitness routine.)

When I left the gym, I stopped at the store to try to figure out what to make for dinner. I didn’t want something that took a long time, but knew chicken needed to be involved. (I love chicken!)

After some back and forth texts with the boyfriend, we agreed on Teriyaki Chicken. It turned out SO well and was so easy to make that I just had to share!

Simple Teriyaki Chicken

Serves: 2-3 people

Ingredients:

-2 Chicken Breasts

-Veggies of your choice (I cheated and picked up an asian veggie mix from the produce aisle)

Kikkoman Teriyaki Sauce

-Brown Rice (as much as you’d like)

-Crushed Red Pepper Flakes (to taste)

Kikkoman Low Sodium Soy Sauce

Directions: 

-Cut up the chicken breasts into cubes and marinate in Kikkoman Teriyaki Sauce for about 15-20 minutes

-Spray a frying pan with your choice of oil and cook the chicken on low until it’s done (about 10 minutes). Add red pepper flakes!

-While the chicken is cooking, fill a pot with water and add brown rice (2:1 ratio). Cook until rice is soft and water has been absorbed (about 10 minutes)

-When the chicken is almost done, throw the veggies into a separate frying pan with a little bit of soy sauce and cook until they start to brown.

-Fill a bowl or plate and enjoy!

This recipe was so easy and it was really freakin’ delicious!!! Let me know if you try it out!

Do you have really simple chicken recipes? If so, send me the links!!! I’m always looking for new ways to make chicken. 🙂


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My Top 5 Exercises

Hey friends!

It’s been a whirlwind of a week over here. I definitely wore myself out both physically, and mentally. Work has been pretty crazy and all over the place, and I’ve been kicking butt in the fitness department. Between running, rock climbing, hiking, plyometrics, HIIT, and heavy lifting, I’ve literally  been doing it all. Next week I am even planning on taking an adult gymnastics class, so stay tuned for a recap of that! For now, I’m battling a little cold, but hoping I will heal myself by creating cocktails like this:

sickness cocktail

and drinking lots of fluids.

The Core 5 Exercises 

With all of the different types of exercises out there, things can get pretty confusing. There are so many different movements and ways to perform those movements, that sometimes it can make your head spin. Of course, you can target your muscles in many different ways, but there are some basics that I believe are what build your foundation. Not only are they functional exercises, but they are strength building and work your entire body simultaneously. If you master these, consider yourself a master of strength. 😀

1. Push Ups

We all know what a push up is, but are you doing them properly? When done correctly, the pushup will work your pecs (chest), deltoids (shoulders), abs, and triceps, but even your legs, glutes, and lats must work as stabilizers in order to do a push up correctly.

Modification: Start from your knees until you build up strength to do a proper push-up. The same flat-back form and movement should be kept.

2. Pull Ups

I have a love/hate relationship with pull ups. They are such a GREAT exercise, but take a lot of work to become good at. There is really only one way to get better (and do more) pull ups, and that is to…wait for it…DO PULL UPS. But you may ask, how do I work on pull ups if I can’t do a single one?! Well, there are several modifications that help you practice the movement until your strength is built up enough to do pull ups on your own. Here are a few options:

Options #1: Band Pull Ups – both legs

band pull upOption #2: Band Pull Ups – one knee in (same as above, but using only 1 knee in the band)

Option #3: Band Pull Ups – one foot in, straight leg (instead of your knee on the band, you put your foot on it. Both legs stay straight)

3. Back Squats

The back squat is definitely an important exercise for everyone to learn and practice. I always tell people the best ab exercises I know of are squats and deadlifts. Like the push up, this is a full body exercise. Your glutes, hamstrings, quads, and abs are all working very hard during this exercise. Your back is used as a stabilizer as well. The proper back squat involves a nice athletic stance, with your chest out, shoulders back, flat back, and abs pulled in through your belly button. Here is a video by my good friend (and my first trainer! He taught me all of these moves back in 2007) Bret Contreras. The video talks about proper form, problems, and corrections. It is well worth watching!

4. Deadlifts

Probably my favorite exercise of all time. There are several different types of deadlifts, but for our purposes, I am speaking of the Conventional Deadlift. Unlike the squat, the deadlift is a hinge at the hips. This exercise works your glutes, hamstrings, lower back, upper back, and abs. It is another exercise that requires a lot of attention to form, as not to injure yourself. Learning your form on this exercise is the first priority before adding weight. Once again, I’ll let Bret take this one:

5. The Hip Thrust

Back in 2007, I learned about the hip thrust first hand from, of course, Bret Contreras. In his small Scottsdale gym that I trained with him at, I was introduced to this move and forever fell in love. With the exercise, not Bret. The hip thrust is absolutely the best glute exercise out there. It is a power movement that uses SO many muscles and truly targets the glutes in a way that squats and deadlifts just don’t do (not to take away from them, just a different reaction from the muscles). I am posting another one of Bret’s videos, as he is one of the first people to spread the word and research this amazing exercise in depth.

Side note: Bret is now selling the Hip Thruster machine! (you better believe I’m talking my gym into getting one.)

So there you have it folks. I can guarantee that if you master and practice these 5 moves, you truly need nothing else. Of course, you can always supplement with other exercises and focus on speed, power, or strength (which will all give you a different way to use these moves), but these are staples. Learn them, practice them, and watch your fitness level take strides.

– What is your favorite exercise?

– Do you practice any of these exercises regularly? If so, which is your favorite/least favorite?