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!
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 2to do the same thing.
Complete 5 rounds of this!!!
HappySweatyValentine’sDay!!!
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.
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
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
And then I died…
(Apparently they redid this place, so it doesn’t look much like I’d expected. Oh well!)
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.)
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
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…..:-)
Happy Monday! I thought I’d start this fabulous week off by talking about our booty’s best friend: the squat.
(Please note, I am not a doctor and this is not a prescription. Please check with your doctor before making any exercise changes or trying anything new if you’re not comfortable with it.)
I love squats for SOOOO many reasons:
1. They are a GREAT exercise for the legs, butt, and core.
2. They are something you can do anywhere.
3. They help build the booty and keep it perky!
4. The squat is a practical movement. By this, I mean that it is used in our everyday lives. A non-practical movement? The tricep-kickback. Tell me when you do that in daily life…
5. Versatility! They can be used as an isometric movement (static squat), a heavy movement (heavy barbell squats), a plyometric (jump squats), and more!
I created a quick video of me squatting so that you can see what proper form looks like. Of course, it can take practice and patience, so keep working on it if you’re not there yet!
My three tips for performing a proper squat are:
1. Sit back first. Many people start to bend at the knees first, but this puts you in the position to squat with your knees bending past your toes and your weight to be put in your toes, rather than your heels. Sit back and THEN drop down. This will keep your weight in your heels, utilizing your glutes and hamstrings more.
2. Squat Down with your chest up. A good way to practice this is to wear a shirt with a logo on the chest and face a mirror while doing the movement. You should be able to see that logo in the same position for the entire movement.
3. Push through your heels. When you get to the bottom of your squat (which ideally will be butt below the knees, or as we like to call it “ass to grass”) you obviously have to come back up! Push through your heels in order to promote the body to stay in it’s upright form and not put your weight back into your knees.
I hope these tips help you to perform your best squat yet! Start with just body weight and move up to weights as you begin to get more comfortable with the movement. You can also practice Wall Squats to train your body to keep your chest upright during the movement. (Start as close to the wall as possible in order for you to perform the squat. Do 3 sets of 15 reps 3-4 times per week, working towards moving closer and closer to the wall).
Wall Squat
Happy squatting everyone!
Questions for the day:
1. What is your favorite exercise?
Mine is the deadlift, but squats are a close 2nd.
2. Did you watch the Superbowl?
Let’s put it this way, I fell asleep in the 4th quarter. No joke.
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….
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
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?! 😉
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.
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!!
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
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
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!
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
I leave you with a picture of the cutest freaking boy in the world. I love my nephew, Matthew, so much!!
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!
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)
-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. 🙂
It’s a beautiful Tuesday here in L.A. I know most people are having less-than-stellar weather this week, so I’m definitely soaking this up and feeling thankful. I’ve been feeling really productive this week and I’m hoping to carry that on through the rest of the week and even month. I’ve got a lot of things to do, so the more motivated I am, the easier it will be to get done!
Fitness
Last night, I got done working around 6:30pm and headed straight to the rock climbing gym. Even though it was later than I’d planned, I wanted to get a run in and wasn’t going to let anything stop me. Since my mud run and 5k races, I’ve basically taken a long hiatus from running. While most of my fitness activities stay pretty constant year-round, running is the exception. I’ll run several times per week for months and then one day I’ll just stop and I won’t run for just as long. I am always curious to see how my stamina stays up when I don’t run for long periods of time. The conditioning and lifting that I do should technically keep my running shape decent, but you never know.
I arrived at the gym around 7pm and decided to just run outside in the neighborhood around it. I used a new running app (RunKeeper) and have to say I like it much better than MapMyRun. I was noticing towards the end of my last running streak that the timing and distance seemed to be a bit off (i.e. I was running sluggishly and still hitting a good pace). RunTracker seems to be much more accurate, so we’ll see how it goes!
I’m happy to report that I felt REALLY good during my run. While I was just trying to take it easy since it had been so long, my body felt like it could have gone much faster and harder. I don’t feel like I’ve lost much stamina and that makes me a happy chica! Yay for running!(kinda.. ;-)) I ended up with just over 3 miles.
Last night’s run
Afterwards, I headed into the rock climbing gym for a bouldering session. So much fun and such a great overall body workout. Can’t wait to do it again Thursday!
When I got home, my boyfriend and I made our signature dinner. By signature, I mean we make it like 3-4 times per week. We are a bit obsessed. I promise I will take photos of the process sometime, but here is a recipe for you!
-Place Chicken on a Cookie Sheet and add desired spices. Then bake for about 15 minutes – 20 minutes (until it’s done of course!)
-While chicken is baking, chop up bell peppers and onion.
-When the chicken has about 10 minutes left, boil water (2:1 ratio) and add brown rice. Cook until the water has evaporated and rice is soft.
-When the chicken has about 5 minutes left, spray a frying pan with the oil of your choice and add veggies and spices to the mix. Cook until they start to slightly brown. (Note: if you cook too long they get soggy, so make sure you watch them!)
-While veggies are cooking, heat up black beans (in microwave or pan)
-Finally: ASSEMBLE. Do this however you want, but we like to do: Brown rice, Black beans, Veggies, Chicken, Cheese, and Hot Sauce!!
This picture is not exactly appetizing, but I promise the meal is delicious!!! (This is also my boyfriend’s serving. It’s enough for at least two people, but he eats it all.) 🙂
Lizzy Lives in L.A. 