Lizzy Lives in L.A.

Living Healthy and Fit in L.A.


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Valentine’s Day Partner Workout

Happy Valentine’s Day!! Whether you’re celebrating big or hating on the holiday, just enjoy some time with your partner, friend, relative, or pet!

Hearts-in-Unity-Logo-LG

In the spirit of Valentine’s Day, I put together a partner workout that you can do with any of the above people (although your dog might just make you do all the work!).

Sweat it out with someone you love today!

Valentine’s Day Partner Workout

(This is best done at a park or somewhere that you will have a little bit of room)

Warm Up: Between the two of you, complete 100 squats. You can break it up however you’d like, but you can’t both squat at the same time!

#1. Fast Jacks

Partner 1: 50 Jumping Jacks

Partner 2: Push Ups until Partner 1 finishes

Switch roles and then repeat!

#2. Burpee Challenge!!

Partner 1 does 1 burpee, Partner 2 does 1 burpee, Partner 1 does 2 burpees, Partner 2 does 2 burpees….

Keep going up the ladder until someone can’t finish a set!

Pro Tip: I highly suggest making a bet for this one…massage for the winner?! 😀

#3. Run it Out!

Find about a 15-20 yard space and mark it.

Partner 1: Sprint to the marker and do: 5 push ups, 10 squats, 10 sit ups, sprint back and tag Partner 2 to do the same thing.

Complete 5 rounds of this!!!

Happy Sweaty Valentine’s Day!!!

sweaty workout

Question of the day:

Are you a lover or hater of the holiday?

I’m indifferent. I like spending time with my man, but hanging out at home with a movie is fine by me.

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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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5 Tips To Get Yourself To The Gym

It’s almost Friday!!! Weeeee. I’m excited because this is the first weekend in a while that won’t be TOO crazy. I have a friends birthday to attend (we’re going paddle boarding and doing yoga!) and I’m filming a short workout with the WBBC crew on Saturday afternoon. Sunday will be spent lazing around and of course, watching the SuperBowl. Is it bad that I’m hoping for an epic storm so that the game is even more intense? {evil grin}

I get asked ALL the time from friends, co-workers, members of the gym, etc. how I stay motivated to work out as much as I do. The truth is, there are PLENTY of times when I want to do nothing more than sit on the couch and be lazy. If I did that every time I felt like that, I’d probably work out 1-2 days per week. Once I get going, I’m all about it, but getting there can be tough. Ya feel me?!

5 Tips To Get Yourself To The Gym

  1. Get dressed. Plain and simple. It sounds weird and stupid, but once you have your workout clothes and shoes on, sometimes it feels just a bit easier to get in the car….which brings me to my next tip…
  2. Get in the car and GO. I don’t care if you have it in your head that you are going to drive there, walk in, and walk right out. At least give yourself the chance to stay. I truly feel that 95% of the battle is showing up. I think that is just in general life too. 🙂
  3. Do something you enjoy. If I had to take yoga every day, chances are I’d just be lazy and never go. Why? Because I don’t like yoga. Sure, it’s good for me, but I don’t like it. There are plenty of things that I do like that others don’t like. The secret? Find something you DO like. There is something for everyone and I truly believe that. If you haven’t found it yet, don’t give up. Keep trying new classes, new workout styles, etc. I guarantee you will find something you enjoy!
  4. Don’t feel pressured. It’s not all or nothing. Something is better than nothing. If you get to the gym and only do half of your workout, then you did half more than you would have done originally. Now, I’m not saying that you get to use that pass EVERY time, but it’s okay to not finish sometimes. Some days, your body just doesn’t want to work, and that’s okay. Do what you can for that day, and do it to your best ability. There will be plenty of days where you’re feelin’ the fire and will just knock your workout out of the park!
  5. Make a date. Sometimes, you just know you’re not going to do it on your own. If you make a date with a friend to do it, the odds of you showing up are much, much better. I can tell you from personal experience that there have been many times that I’ve wanted to skip a workout or bouldering session, but I knew someone would be disappointed if I bailed on them so I went anyways. The result most of the time? I have a blast, get to hang with my friends, and get a good workout in to boot.

BONUS TIP: Writing your workout down on paper, in your calendar, on your Facebook page, on your forehead, etc. can make you feel more accountable to do your workout. Try it for a week and see if your success rate is better. 🙂

So there you have it. We all have good days and bad days, but if you stick to your guns and only rest when it’s *truly* needed, I can guarantee you will start showing up to more of your workouts.

I hope this was helpful! I would love to hear your additional suggestions in the comments! Let’s get a good discussion going!


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A Workout and……ARNOLD!!!

Ah, it’s finally more than halfway through the week. This means the weekend is in sight, which means….well I’m probably working. But that’s besides the point.

I thought I’d bring you guys a workout today that is sure to work your lower body until it begs for mercy. It hurts so good, doesn’t it?

I’m a big fan of pairing heavy-ish lifts with plyometrics. My theory is that you have given all you’ve got during the heavy lift…and just when you think you’re spent, you take that weight away and explode through the movement to total exhaustion. It’s effective, brings on the sweat, and makes you a more functional athlete (or mathlete…you have to keep track of your own reps.)

In blue, I denote what weight I used. Obviously, everyone is unique to their own strength. Know your body and your strength. I am not a doctor and you should always check with one before starting a new fitness program. 

Burn It Out

Superset #1 – 4 sets:

 Barbell Squats (8-10 reps) 75-85lbs

Squat Jumps (12-15 reps) *Advanced: use a 10 lb medicine ball

Superset #2 – 4 sets: 

Barbell Walking Lunges (10-12 reps per leg) 30-40 lbs

Jumping Lunges (8-10 reps per leg)

Superset #2 – 3 sets:

Dumbbell Bulgarian Squats or Split Squats (10-12 reps per leg) 15 lb DB’s

Heavy Decline Leg Press (15 explosive reps) 90 lbs

Finish this workout with a 1 mile run as  fast as you can or a few sled pushes if you have access.

Oh, and I almost forgot the most important part of this post. God happened to be at my gym today for a photo shoot. Yes, today was a good day…..

me and arnold

(Although it looks like I have a double chin in this photo, I don’t ACTUALLY have a double chin. I think. 😉


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Make a Workout Date!

fun gym 3

One of my favorite ways to stay accountable for a workout is to make a date with a friend. I try to do this a few times a week for two reasons:

1) I get to catch up with my friends while getting my fitness on! We’re all pretty busy, so this is a great excuse to catch up while we sweat.

2) Another person to push you. I don’t know about you, but nobody is ever allowed to beat me. And if they do, I’ll die trying to catch up.

Today, I made two dates with two different friends. It is also Tuesday, which means it’s hip hop cardio day. Needless to say, it was quite the active day!

Workout #1: The morning workout consisted of pushups, pull ups, snatches, burpees, box jumps, leg press, and a 15 minute elliptical session. I did this in between work (I work at the gym, which makes it easy for me).

Workout #2: today was hip hop cardio. I love this class so much because I’m NOT a dancer. Yes, you heard that right. Most people get excited because they were a dancer as a child, or they love to dance and are good at it. I’m a metal head. This is so different from what I’m used to and I have an absolute blast. I’m not the best dancer, but I have fun and sweat my booty off, so I win!

Workout #3: Finally, my friend met me at the gym this evening for Date #2. Don’t hate the player, hate the game. 😉 I found the workout below on instagram and we decided to do it. We did two full rounds of it and finished off with some freestyle dancing and shenanigans as always.

kb workout

The moral of the story? Making a date with a friend will greatly improve the chances of you showing up AND will likely push you to work harder. I don’t recommend making 3 dates in the SAME DAY, however, so learn from my mistakes. Somehow I think getting out of bed tomorrow is going to hurt….

sword fight

The next time you’re feeling less than thrilled to workout, grab a friend and enjoy some friendly competition and catch-up time!

Do you make workout dates with your friends? What is your favorite thing about them?