Fitness and Lifestyle (Extreme Nutrition and Training Blog)

Quit Drinking and Slightly Reduced Calorie Intake...

2019-01-29T14:47:00.001-05:00

Hello and HAPPY 2019 to all my readers!!!

I apologize for being MIA for so long...
Life happened and I got overwhelmed with obstacles. The honest truth is that I have been a functional drinker for so long that when things got challenging I would just drink and forget my problems - in turn that led to procrastination in many areas of life; one of them being posting on my blog about latest nutrition findings and workouts!!
HOWEVER, on January 3rd (my birthday) I decided to stop drinking alcohol and start making changes in my life to help me find peace and fulfillment and achieve mental clarity. I joined AA (alcoholics anonymous) on January 7th and have been attending meetings anytime i feel like resorting to alcohol.
This has been going well and has brought me closer to the community; I have learned that i am not alone in my struggles and have met some great people at meetings that help support me in desperate times. As they say "no man is an island."
My drinking stemmed from unresolved issues from childhood along with feelings of being inadequate and "not being able to do enough" to name a few. These are triggers for wanting to escape and drown the noise in my mind. However, it was becoming somewhat of a "horse and carriage" effect: Drinking would lead to procrastination and the cycle seemed to be never ending. The hardest part for me was taking that first step YET AGAIN to try and STOP running from my problems. I am happy to say AA really made a difference, along with talk therapy and reaching out for help to friends and family. I've got a great support system and no longer feel alone. Every day is a new beginning to create possibility and the only way to see life this way is to LET GO OF THE PAST and be present.

As far as fitness goes I have been training consistently for the past few years, but as of fall 2018 I switched to a more vegetarian style of eating and started running long distance. I ran my first half marathon on Oct.21st: "The Scotiabank Toronto Waterfront Marathon." It was a surreal experience for me to run 21km straight with hundreds and thousands of other people. Since then I have decided I would like to do more races and marathons and have been working on improving my V02max (cardio/endurance) and have stuck to a 75-80% vegetarian diet. I do eat the occasional antibiotic free chicken, and i absolutely LOVE liver. So, once a week or biweekly I will pick up beef liver (hormone free) from the local butcher and eat a whole bunch.
As of last week I started to decrease my caloric intake to under 2000 calories. I am using my FitBit to track how many calories i burn which is usually 2500-2900 daily.
Prior to this I had been consuming 2500-3500 calories daily from all sorts of nutrient dense foods, and burning 3500-3700 calories daily. The purpose of this was to increase my metabolism and improve my athletic conditioning!
I am now steadily dropping lbs. and have ZERO cravings. This has a lot to do with my new nutrition plan which I will talk more about over the next few weeks/months leading into spring and summer.

I hope you are all having a blessed start to 2019 and remember: YOU ARE NOT ALONE!!
Stay fit, focused and WARM (this winter sucks ass.. lol)

xo,

A Little Recess Will Keep Your Recovery On The Right Track

2018-08-22T18:38:00.002-04:00

Article courtesy of Constance Ray from www.recoverywell.org

Just like eating your vegetables and flossing your teeth, everyone knows that exercise is good for you. But thousands of wasted gym memberships prove that plenty of people don’t want to do it.

Why does getting regular physical activity have to be such a chore? The problem is, we’ve forgotten what every child knows. The best kind of “exercise” is play. You’re going to have to reach back into the best days of your childhood and find that feeling again. Exercise is the reward you’re giving yourself for all the hard work you’re doing to get sober. This is not a workout. This is playtime. School’s out, let’s have some fun!

Pursue Your Passion:
First thing’s first. You have to move, every single day. Even on days when you don’t really feel like doing anything. So let’s find some things that you actually like doing, so you can get busy doing them. This doesn’t mean you have to do the same thing every day, but you have to do something every day. If you’re sporty, you can check out the local scene and join a team. Do you like music? Enroll in a dance class, break out your old mixtapes and dance in the living room, whatever gets you moving.

Not a big fan of anything that involves sweating? Go for a swim. Do you enjoy being outside and communing with nature? Start going for walks, taking hikes in the woods, or even biking around your neighborhood. Is there anything you ever wanted to try, but were afraid to? Now is your chance. Don’t be afraid of not doing it well, or looking clumsy or silly. Your friends and family want you to be feel better. Consider inviting them to participate in your new sport or hobby activities. It’s always more fun to do stuff with your friends.

In the moment, and in yourself:
In recovery, we are often encouraged to “be in the moment.” Part of that is learning how to reinhabit your body. Focus on taking joy in its movement. As you get stronger and healthier, you’ll find it can do all sorts of things you didn’t know that it could. Everyday, it will change and adapt. Exercise actually promotes the growth of new nerve cells, so as you keep doing an activity, you get better and better at it.

Test your own limits and make a game of what you can do and how much you can handle. Get down on the floor and stretch out your body to see how far each bit flexes. Study how you master new movements or physical skills. Keep track of your progress and be proud of your accomplishments.

Arrest Anger and Stave Off Stress:
As a recovering addict, you’re going to have dark days when you don’t want to move. There will be times when anger almost overwhelms you. This is normal. But studies show that exercise actually has a preventive measure against anger. If you are getting regular exercise, your blow-ups will be weaker and shorter duration. Your mood swings won’t be as wild. Those dark days will be somewhat brighter.

When we are under physical or mental stress, our body makes less serotonin and raises its levels of cortisol, which triggers depression and increases emotional volatility. But when you’re physically active, your brain produces higher levels of serotonin, a neurotransmitter that helps regulate your mood and endorphins, which act like painkillers, activating the opioid centers in the brain. This is the source of the fabled “runner’s high.”

So when you know you’re heading into a situation that might be stressful or make you angry, schedule some playtime in advance, doing a little preventative anger management.

You have spent a long time neglecting your health. Now you’re ready to start putting yourself back together and making yourself a priority in your own life. Addiction is a traumatic experience for the body and mind alike. You need to heal. It will take time, and it’s going to be a lot of work. But if you’re serious about your recovery, a healthy exercise regimen can be a great place to start on the road to a brand new, happier you.

5 COMMON DIET MISTAKES THAT CAN HINDER FAT LOSS AND CREATE A HORMONE IMBALANCE

2018-01-17T23:36:00.000-05:00

By: Alex Liska

1) LOW CARB DIETING FOR EXTENDED PERIODS OF TIME:

This is one of the biggest mistakes I have come across that people make in an attempt to lose weight quickly! Carbs bind to water molecules so when they are eliminated from your diet, the initial drop in weight is mostly water! It is too hard to enter ketosis (the stage where the body burns body fat as a result of carb restriction) when you are combining intense exercise with a low carb diet! The reason for this is that our muscles require carbohydrates in order to perform optimally! For women especially; since most of our bodily functions are controlled by hormones, cutting carbs can be dangerous because we tend to increase dietary fats! Fats and estrogen (female hormones) in excess can cause a toxic internal environment and lead to major cravings which completely kills progress as far as fat loss goes. Another commonly overlooked fact about increasing protein intake to replace carbohydrates is the fact that our livers require glycogen (carbs) to function as does our skeletal muscle! Our bodies are built for survival and our liver will convert excess protein (amino acids) into sugar! (The term for this conversion is "gluconeogenesis")

2) DRASTICALLY REDUCING CALORIC INTAKE WHILE INCREASING EXERCISE:

Think about your body as a vehicle that requires premium fuel to function optimally. By attempting to drive this car faster and longer (adding in weight training and cardio) and restricting fuel intake suddenly, we disrupt hormone functions and cause our body to break down muscles/joints/connective tissue in an attempt to support our new activity level. Eventually our body will slow down its metabolism as a survival mechanism. It is best to start by replacing unhealthy foods with healthier alternatives and slowly cutting back on calories (energy balance) over time or simply providing quality nutrients to replace empty calories. You are better off eating 2-3 clean meals and planning them ahead of time than setting the bar too high and trying to cut calories too low and just grazing on low nutrient foods for 5-6 meals a day because "they say so" in a fitness magazine sponsored by protein bars or other weight loss products.

3) MICRO MANAGING FOOD INTAKE/DIET AND STRESSING OVER SMALL MISHAPS:

Stress can cause more weight gain than consuming extra calories in many cases! Stress causes an elevation in the hormone "cortisol" which is responsible for stubborn fat deposits around the midsection and hips/thighs (typically in women) as well as an increase in sugar cravings and many other complications. It is pretty common for folks that rely on food tracking mechanisms to have an all or nothing mentality when implementing nutrition changes to a new routine which can lead to little or no forgiveness when a mistake happens, such as an unplanned cheat meal or a higher number of calories consumed than what the initial daily goal was. Sometimes it is better to focus on small changes and shift gears slowly; one by one to ensure a smooth transition in to clean eating. Our bodies aim to achieve homeostasis (a balanced internal environment) so it is always best to ease into nutrition changes slowly and take it one step at a time: work with your body, not against it! Less stress this way!!

4) CONSUMING TOO MANY DIET PRODUCTS AND/OR ARTIFICIAL SWEETENERS:

Most supplement companies prey on the folks that are looking for quick changes and rapid fat loss and eager to start a fitness routine and diet!! This is why most of these products list "facts" on their labels such as: low calorie, no added sugars, meal replacement etc... to appeal to those looking for low calorie, low carb, and "easy on the go" options!!! The fact is that if the product is low calorie it is usually high in chemicals and preservatives. If it is low carb then it is full of artificial sweeteners which wreak havoc on the endocrine system a/k/a can wreck your thyroid and adrenal glands by disrupting hormone balance (for women especially!!!) "Easy on the go" options all have a long shelf life so they are full of hidden ingredients that can extend their expiry date but also extend the time your organs require to eliminate the nasty preservatives and toxins! Imagine what all these chemicals are doing to your digestive system and your insides, overall?

5) FORCING A BREAKFAST WHEN YOU ARE NOT HUNGRY EARLY IN THE MORNING BECAUSE "THEY SAY YOU NEED TO EAT BREAKFAST":

If you take the word breakfast and break it up into two words "break" and "fast" then basically, "break-fast" is to be consumed when YOUCHOOSE to BREAK your FAST! If you break that fast too early in the morning before you're actually hungry then you are simply interrupting the body's natural digestive process and slowing down digestion. My biggest word of advice to my clients is "listen to your body". If you wake up hungry then by all means, EAT!! but if you wake up and don't have an appetite please refrain from forcing down food just because some fitness magazine or cereal commercial said it's the most important thing to do. Marketing gimmicks are everywhere and mislead people into thinking they need to eat "Special K" or "yogurt and granola" as soon as they wake up in order to lose weight! This information has no scientific evidence to prove it's true so you are better off listening to your body as far as breakfast or skipping breakfast are concerned. By skipping breakfast when you are not hungry, you are simply using up stored energy form the day before to fuel your activity whether that means a morning workout or simply reading or doing work on the computer! Wait until your body advises you it is the right time to BREAK your FAST: this is personal for each individual, and not a decision the cereal companies or fitness magazines can make for you! :)

Quick and effective metabolism boosting exercises for both gym and home!!

2018-01-16T01:35:00.000-05:00

Hi, hope everyone's having a great week so far !!!

I have been brainstorming ways to shorten my daily workouts from over an hour to just under 45 minutes or 45min max!! I know a lot of people struggle with finding time to exercise and ensure that the workouts they're doing will be effective in terms of increasing energy levels, strength and building lean muscle while losing fat a/k/a boosting their metabolism!!

I have been focusing lately on finding a solution for this and finding workouts that can be done in 45minutes and under by combining some great exercises that focus on various components of fitness all at once. I picked some of my favorite exercises to share with you guys :)

Of course, there are modifications but I was only able to capture a few shots and videos for now... Note that I always start with a good warmup whether it's a sprints on the treadmill, hiit on the stepmill, skipping rope, sled push or plate drags, or even jumping jacks.. the warmup is usually under 10minutes and is dynamic.. my goal is to get my heart rate up and get blood pumping and oxygen to the lungs ;)

I will usually do 4-5 rounds 12-15 reps of the following exercises with 45-60sec rest between sets:

1) Bulgarian Split Squat (targets glutes, hamstrings, quads)

2) BOSU burpees (with or without the pushup: works chest/core/cardio)

3) Wide grip pullup (use assistance if needed: works back/biceps)

https://www.youtube.com/watch?v=IxCt9u7PiME

4) Bench Jumps (great for getting the heart rate up/conditioning/core/shoulder strength)

AT HOME EXERCISES THAT ARE SIMILAR TO WHAT I POSTED ABOVE:

If you're interested in more info on crossfit as well as workout and nutrition check out https://www.manvsweight.com/crossfit-for-beginners/ where you can gain a better understanding of what crossfit is and how you can incorporate it into your fitness routine in order to make workouts more effective with less time spent on machines doing cardio :) Check out www.manvsweight.com for more workout ideas and to gain a better understanding of crossfit and how to incorporate it into your workouts to get more out of your training in less time!!

Hope this post was helpful and can add some variety to your workouts; I will be posting more ideas for both daily workouts and meal prep so stay tuned :)

xo,

-Alex L. :)

Quick At-Home Fat-Burn Workout!!

2018-01-03T10:21:00.003-05:00

HAPPY NEW YEAR EVERYONE !!!!!!!

I hope 2018 is off to a great start for all of you... I must say my year has started off much better than 2017... One of the reasons for this is because I have chosen to take action of more of the small things I have control over, like every day habits; and I'm learning to let go of circumstances that are out of my control...

That's one of the reasons I decided to post this quick workout; I didn't have time to get to the gym this morning because I had some work to do from home, and a meeting at noon.. so trying to force in a workout at the gym would have been stressful and stress is something we should all try to avoid...

Anyhow here is the workout I did:

Warmup : 4 sets 50 jumping jacks ...
I did the following 5 exercises one after the other with no more than 30sec rest between rounds: I typically aim for 3-5 rounds depending on how much time I have!

1) 10-15 pushups (modified pushups are fine)

2) 50 mountain climbers total

3) 15-20 reps V-Ups (modify with reverse crunches or lying leg raises if necessary)

4) Ice skaters 50reps total

5) 25 jump squats

This workout targets most major body parts and cardio which is great for getting a quick burst of energy and strengthening your core/upper body and sculpting the lower body!

Years ago I wouldn't have been okay with skipping weight training at the gym followed by machine cardio.. but I am starting to realize you can get a decent workout at home; stress-free, and have also found that when I shorten my workouts I'm less hungry throughout the day so it's easier not to over-eat!!!

AT-HOME WORKOUTS WILL ALWAYS BE BETTER THAN NO WORKOUT AT ALL :D

Stay tuned for more workout ideas and nutrition tips !!

-Alex L. :)

Spring 2017 Nutrition and Training Update...

2017-04-26T13:42:00.002-04:00

Good afternoon!! Hope you're all having a great week! The weather in Toronto is pretty bi-polar these days and it seems to be affecting my daily activities because I keep getting caught in the rain when trying to go for a run.. maybe I'm picking the wrong days... :/
I decided to post an update on my training and nutrition... As of just recently I e-mailed my coach (Mindi O'Brien) to start training again! The difference with this time is that I'm not sure if I'll be training for a show or not, but either way I want results, change and structure! Not to say that I have no idea how to eat properly or workout LOL but sometimes it's better to have an experienced coach designing my meal plans and workouts in order to avoid over thinking or second guessing myself! Mindi also seems to always find ways to destroy my muscles while keeping the plans exciting!

I just finished prepping my first set of meals; I had been eating very similar foods to what is on my new plan but there are a few changes such as pineapple and chicken breast :D and a steak (I LOVE RED MEAT) !!!!!!!
I went through some mental turmoil over the winter and in the fall months of 2016, as I was in a transition phase; leaving a workplace where I'd been working for 4+ years... Adjusting to new lifestyle changes is always tought but it's the only way to grow... being in one place and following one routine for too long leads to boredom and depression, for my personality that is! I have to say I didn't make it out of my slump alone; I was lucky enough to have people in my life that realized I wasn't being myself and reached out to me so I didn't feel abandoned.. Thank you to my friends/clients and of course my coach, Mindi! :)
Work at my new gym, Xtreme Couture is going great and I am motivated once again to start training hard and with new goals! I'm taking up boxing with one of the pro instructors at the gym which is something I've always wanted to do (I can punch but my technique might be slightly off ;))

Looking forward to a fun and un-boring summer !!!!!!!

xoxo

2017-03-26T20:18:00.000-04:00

Hi, hope you're all having a great weekend!

I feel like I haven't posted on my blog in forever... Last year was a bit rough in terms of feeling like I was going through a transition phase and losing motivation at work. I love my clients and love training them and doing nutrition coaching, but I think it was time for a change of scenery! I have now relocated to a new gym in Etobicoke called Xtreme Couture; still doing personal training and nutrition but my main focus here is transformations! I am taking on clients who want to go through a complete mental and physical transformation and implement overall lifestyle changes including: nutrition, exercise (weight training and cardio) and positive thinking in order to achieve results that will last a life-time :)

I myself had been struggling with finding balance with work, life and fitness (my passion). At my old workplace I had begun feeling stuck and like I just wasn't developing my skills well. I had almost decided to leave Toronto for a fresh start somewhere completely different. I even gave up my lease at my old apartment to start planning a road trip across Canada!!! LOL...

A few days after resigning from my old job I decided to try out Xtreme Couture on a guest pass and long story short; I signed up and the next day was offered work as a personal trainer. I had a good vibe from the moment I walked in to this gym so I figured why not give it a shot? Over the past 1-2 weeks I've been having amazing workouts and feeling a new sense of motivation and excitement towards life! So I am looking forward to seeing how the rest of 2017 will go.
I'll be posting my workouts again and nutrition updates and hopefully some videos as well:)

Thanks for stopping by my blog and have a great week!!!!! xoxoxo

Monday Delt Demolition !!

2016-10-03T20:04:00.000-04:00

Hello and thanks for stopping by my blog, hope you're all having a good start to the week!!!!!

As promised on my Facebook page, I said I would post the shoulder workout I did earlier; it was SUPER effective; hit my shoulders from every angle pretty much, kept my heart rate up throughout the whole workout and got a SERIOUS PUMP!!!!!!

Here it is:

First Round (Giant Sets-Goal: KEEP HEART RATE UP!!!)

Standing arnold presses 15 reps (I used 20-25lb dumbells)
Dumbbell Up and Outs 15 reps (I used 8lb DBs)
Front plate raise with a 25lb weight plate for 10reps
Walkout pushups 10reps
Bent-over Rear-delt flyes 15 reps (8lb DBs)

Repeat 2-3x!!! After each round I did 5min HIIT cardio on different machines (ex. Incline treadmill sprints). Resting for 1-2min in between rounds!

Second Part of the Workout:

Alternating overhead DB press Seated 10reps each side (i used 25lb DBs) superset with Front raises with DBs 10-15reps (7.5-10lb DBs)
Seated Side lat raises 4 sets DROP SETS (8reps w/ 15lb DBs-6reps w/10lb-9reps w/7.5lb DBs)
Single arm rear delt flyes on cables (standing or bent-over) 10reps each side 4sets (I made sure to use a light weight to really isolate the rear delts and focus on form)

I finished up this workout with ABS and bodyweight Squats!!! 4 sets of each: lying leg raises and wide stance body-weight squats (focusing on squeezing the glutes!)

Have a great rest of the week and Happy Thanksgiving Weekend to everyone in CANADA!!!!!!! :)))) xoxoxoxo

-Alex L.

Resilience: The Fitness Journey Continues...

2016-05-17T23:07:00.005-04:00

Hi Guys!

Hope you're having a great week!!
I decided it would be a good idea to write a short post about the new chapter I've begun; it started last weekend. Not this weekend that just past but LAST weekend!
I went to Niagara Falls to watch my friend/co-worker, Alicia compete in her first figure competition! It just so happened to be the first huge bodybuilding/fitness event that my coach, Mindi O'Brien was hosting! So, naturally I was very curious to go watch and also see my friend reveal her new physique on stage!!!

After watching the whole show (Alicia won 1st place in figure masters and figure short-open class by the way ;))), I felt inspired and motivated to kick it up a notch with my training and nutrition!

I'd hit a bit of a stand still last year and decided to take a step back, take a break and sort my life out/get my priorities in order. I missed having killer workouts and meal plans sent to my e-mail and having guidance, motivation and inspiration from my coaches, Mindi O and Dennis Beitler so I decided last Sunday to start training with them again!
As a personal trainer and nutritionist myself, being on top of my game is imperative! Always learning new techniques for different exercises and increasing my knowledge on nutrition is essential in order to constantly challenge my clients and teach them everything I know! It's also important to have a mentor and someone to look up to! I feel I'm in good hands with Mindi & Dennis so I look forward to what the rest of 2016 will have in store.......

I definitely learned an important lesson; there is no ALL OR NOTHING when it comes to fitness; it's a life long journey and no matter how much you feel like you've fallen off track, as long as you find the motivation to keep going and learn from past mistakes the possibilities are endless! Muscle memory never fails and there is a special nutrition format for each and every person.. So no such thing as failure; only TRIAL AND ERROR and POSITIVE THINKING!!! Life will always go on and as long as you can shift your perception and find a way to see every challenge as a learning experience, the journey can be very exciting.....

I'll try and post frequent workout/nutrition updates so stay tuned :)

xo,

Alex L. :)

Running Followed by 3 Day Meal Prep And Me Rambling....

2016-05-01T13:22:00.000-04:00

Hi Guys!

Hope you're having a nice weekend... it's pouring rain out here in Toronto and not very pleasant outside :( I'm sitting on my couch under a blanket, still in my pajamas LOL... Had a blueberry/spinach/avocado protein shake about 2 hours ago and I think i put too much ice in it; still feel chills !!!
Yesterday was a VERY interesting day... I believe i got to bed just before midnight on Friday but got up at 6am Saturday morning and couldn't fall back asleep.. Didn't have my first client till 10am (typical Saturday) so I wasn't sure what to do with the extra time, and knowing me if I laid in bed trying to sleep my brain would have gone into over-drive/think-tank mode!
Anyhow, I decided to have a scoop of my new BCAA's (Amino-Energy lemon-lime) and go for a run in the sun :) ! I also left my mp3 player at home so I could have a more focused run and take in the surroundings and hear the birds chirping...
Got back home after about 6-7km and had my breakfast: eggwhites with broccolini and a side bowl of oatmeal with cinnamon and chia and almond milk (added some honey as a treat for going on an unexpected run) ! I either have a smoothie for breakfast (fully loaded with protein, berries and omega 3,5,6,7,9...) OR I'll have eggs/eggwhites and oatmeal depending on if I want a cool refreshing meal or a warm meal!
As I had mentioned in my last post, part of getting back into this lifestyle of super clean eating and high intensity exercise involved learning how to make food less boring and more tasty so it's something to look forward to, not something to dread. VARIETY AND OPTIONS ARE KEY!

After work I did a quick upper body workout (bent over rows, lat pull-downs, seated rows with different grips, bulgarian split squats, bench press and a few sets of tricep extensions... Started feeling under-whelmed so I left the gym, grabbed a tall dark-roast coffee @ Starbucks and headed to the grocery store!

Got home form the grocery store around 3pm, unpacked all the food I bought and had my next meal (sweet potato, lemon poppyseed chicken and grilled broccoli with some chia and hemp seeds), tried to watch TV, sipped 2 glasses of dry red wine (a Malbec from Argentina called Trapiche...yummm) and ate 2oz of assorted dark chocolates, ate some greek yogurt then passed out!

Woke up around 730/8pm and felt a bit disoriented! I tried eating a frozen banana dipped in cool whip with more greek yogurt and sat down to watch more TV. I have a phobia of too much TV, couch time, and sitting down for extended periods of time - I know- sounds crazy! But what can you do? My brain is wired in a weird way; it requires constant planning and motion or I start to feel depressed.

After about an hour of attempted movie-watching and trying to be normal on a Saturday, I started dozing off into a state of mental staleness and depression, so I called my mom and asked her to come over; as usual, she had to shower and wash her hair etc... and do all sorts of stuff before coming over. She has the keys to my place so I told her to just head over whenever! In the meantime, I flew off the couch and ran into the kitchen, mixed a scoop of Amino-Energy lemon-lime into a shaker cup with glutamine and ice and shook it up and chugged it! I took out some extra lean ground beef I'd defrosted from the night before and threw it in a bowl (about half a pound of ground beef)! Added: 2 tsp turmeric, 1tsp raw honey, 1/4 cup ground flax, approx. 4 eggwhites and one whole egg, sriracha sauce, 2tbsp bbq sauce, bbq steak seasoning, 1/2tsp sea salt and 2/3cup oat-bran! added 2tsp "stubb's hickory liquid smoke" and mixed all the ingredients WELL and formed 6 fat-ass meat balls!!! I preheated the oven to 350F and sprayed a baking sheet with PAM and lined up the meat balls!

Stuck my meat-balls in the oven as my mother was walking through the front door! I washed my hands and told her I'd be back!!! I went for another 6-7km run... LOL my hyperactivity got the best of me and I had to make up for my 3-4hours of couch potato syndrome. Most of this run was up-hill due to the paths I chose! I got back to my place in approx. 40minutes and the meal prep continued!!! I fed my mom some chocolates and this really tasty white wine we've been enjoying (Stoneleigh from New Zealand) and put on a movie for her so she wouldn't get bored while I was having my cooking marathon.
I have a new meal prep/planning system where I prep/plan for 3 days in advance and change the menu each time so I have something to look forward to (trying new recipes that I come up with) and don't get bored.

I had cut up rainbow colored peppers,rinsed and chopped up a tray of mushrooms and added chopped garlic, shallots and sea salt/ one envelope soy sauce and layed out the veggies on a baking sheet. Grilled them at 450F and they were ready to be combined in small containers with one meat ball (approx. 3-3.5oz) and topped with hemp seeds and sriracha sauce. THIS IS MEAL 2!

Next, I laid out BASA fish on a baking sheet and added PAM and some water... seasoned the fish with turmeric, bbq chicken seasoning and sea salt (I love salt and salt loves me-I actually feel fatter and more bloated when I cut sodium FYI). Baked the BASA at 450F for approx 15-20min (guestimate). I had also rinsed and chopped up broccoli and zucchini (peeled and sliced) and placed it on a baking sheets with sea salt and seasonings, water and PAM and stuck it in the oven. On the stove top I had a pot with 2 sweet potatoes cut up into chunks, steaming. Once all the foods were ready I got out all my tupper-wares and combined the following: 4oz BASA, 1/2 cup cooked sweet potato, 1/2 cup broccoli, 1tsp hemp and chia seeds as topping and 1tsp extra virgin olive oil and sriracha sauce: THIS IS MEAL 3.

Lastly I combined: 1cup grilled broccoli and 1cup grilled zucchini, 4oz BASA, topped with extra virgin olive oil, seeds and sriracha sauce; THIS IS MEAL 4.
So, with all my meals ready all I have to worry about is breakfast which will likely be a smoothie, and when I get home from work I'll probably have a huge spinach salad with tomato, cucumber and either TUNA or EGG-WHITES!!!

Hahahahhaha, that was a LONG blog post to let you guys know about my 2 unexpected outdoor Saturday runs and my meal prep for the next 3 days.. Hope I didn't lose you guys or bore you ;)
Stay tuned for more exercise and nutrition posts, and in the meantime don't hesitate to e-mail me any questions re: nutrition/training/meal-prep inquiries!

xo,

Alex L. :)

STARTING A NEW JOURNEY WITH NEW GOALS

2016-04-28T12:44:00.001-04:00

Hi Everyone!!!
I am so sorry I've been MIA for a very long time and haven't really kept my readers or anybody in the loop! I also deleted my Facebook accounts and have not been doing the social media thing at all... Just needed to take some time to figure myself out and decide what direction I wanted to start sailing in next.

So, last time I posted on here I was prepping for a figure show LOL.. I think that's all I've really talked about online... training for shows and getting ripped!
Over the past few months; actually since September of last year (2015) I decided to take a break from high intensity dieting and training.

In January of this year I went on some crazy "getting rid of muscle" and doing lots of cardio expedition, which led me to realize: EVER SINCE I STARTED WORKING OUT, ALL MY GOALS HAVE TO DO WITH HOW I LOOK AND ITS F&CKING RIDICULOUS AND SHALLOW!!!!!! NOT TO MENTION A PSYCHOLOGICAL DISORDER!

That being said, I slowly started easing my way into a new journey and have set different goals for myself with fitness and nutrition!
Over the next few weeks/months, I hope to share with you guys some of the ways I have discovered to make eating healthy and preparing meals much more enjoyable and a fun challenge as well as how I've turned my hunger for more with fitness, into goals that are more sustainable and translate into a healthier body/mind and soul.

One example of my shift in perception would be: going from eating and training to get shredded, to eating and training for athletic performance and to be a faster runner/sprinter!
I also stopped taking a million selfies a day because it was contributing to my basing my self worth on how I look ... lol but I took a few this morning when I rolled out of bed before my morning run, and one face pic before heading out for work.. just so you guys know I'm still alive!! hahahhahaa

xo,
Alex L.:)

Last Week Out!!!!

2014-11-21T21:06:00.000-05:00

Happy Friday Everyone!!!!! :) Thanks for stopping by my blog to see how my contest prep journey is coming along!!

This week has been pretty good considering that I tweaked my nutrition yet again and cycled all the complex carbs out... still have lots of energy for workouts though... This whole experience has been totally different than the other times i trained for figure comps... It's been conclusive in the sense of tieing all the loose ends with my nutrition/training trail and error of the past almost 10 years... I have finally found the formula that works for my body in terms of food, cardio and weights... Thanks to the fact that I work full time in the gym I was able to get in all the necessary weight training and cardio sessions and I finally figured out a good, fast and easy meal prepping system for home which takes under 30 minutes to get days and days worth of food prepared... Also found a way to make food taste GREAT with less salt and added crap!!! I have to say though this experience would have sucked and been incomplete without the support of my clients, training partner, posing coach/suit designer and family who understand what it is that I'm trying to accomplish and have been motivating and encouraging me from the moment I decided to do this show!

Well, took some progress pics this morning while prepping my tilapia and vegetables lol...decided to post them on here! Last thing left to do is drop ALLLLL the water weight and continue to practice posing :)))))

For Anybody in the Toronto area that's interested in coming to watch the show please check out the following link: Nov.29 GNC OPA Gala Championships and 40th Anniversary

Show Date Change to November 29 in TORONTO!!!

2014-11-08T20:55:00.001-05:00

Hi Everybody!!! thanks for stopping by to see what I've been up to lately!!!
So as usual, I CHANGED MY MIND!!! For the better though... my workout buddy and I have decided to compete at the Toronto OPA show November 29 instead of travelling all the way to London for the 22nd... This also gives us an extra week of preparation which helps relieve stress and gives me a chance for more experimenting with my training and nutrition!! I had been training with my friend Alicia for the past little while but now I am re-doing my upper body program as I need to keep muscle in my shoulders, back, arms pecs and shred my abs even more! She is doing bikini so as far as lower body training is concerned we can still hit legs/glutes together since we have the same goal in mind:)
All i have left to do at this point is shed water, tighten my legs especially glutes and hams; I'm hoping to showcase my personal best in terms of lower body this time around! I've been working hard at shaping my legs and lifting my glutes etc... Excited to see what the final product will look like ;) as far as cardio I'm at 2 sessions a day about 30-60 minutes each depending on how much energy I have and what my schedule at work permits... I am working a pretty heavy schedule at the gym seeing anywhere from 7-9 clients a day so squeezing in extra cardio is a challenge but needless to say it somehow always gets done !!
I'm pretty much just listening to my body and taking each day at a time pushing as much as I can! My diet has dramatically changed in the past week or so... I'm doing a mini carb cycling plan which is pretty much 2 low carb meals followed by a moderate to higher carb meal depending on activity level and how my body looks/how I feel!! I am pretty much on my own now in terms of the final weeks of prep with some help from a few people that I trust, so I can finally say I'm walking the walk and the proof is in the pudding :)
I will be posting more updates as the show date gets closer! To all of you in Toronto check out the OPA website www.bao.on.ca for more info on the November 29th event if you're interested in coming to watch!!!!! :D

Last Minute Decision to Compete in London OPA Show November 22 !!!

2014-10-26T21:58:00.002-04:00

Hey Guys!!!
Thanks for stopping by my blog to check my latest fitness updates!!!!!
As you all probably know by reading my previous journal entries, I am ALWAYS up to something with nutrition and training; constant trial and error and experimenting with what works for myself and for my clients as well...
That being said, I have managed to find a nutrition approach that works year round to stay conditioned and close to contest shape without killing my social life and my entertainment as far as food and leisure are concerned ;)
I must say I DID NOT PLAN TO COMPETE THIS YEAR.. BUT my friend/workout buddy Alicia was prepping for the November 22nd OPA show and her energy and drive MAJORLY rubbed off on me.. I started itching for more intensity in my workouts and more of a burn so we started training together so i figured "what the F&CK..WHO CARES!!?! let me just get shredded and hit the stage again:)!!!" We have an amazing coach, Nick UKBFF heavyweight 2013: Wolfpersonaltraining@Yahoo.com.au, who sends us our weekly torture workouts and they are working wonders although it feels sometimes like I'm on the verge of puking it pays off! I am hoping to bring my best physique yet to the stage Nov. 22nd! I'm doing my own nutrition programs so along with killer workouts this journey is one hell of a ride!!!

:))))))))))))))))))))))

Stay tuned to my blog for my latest progress updates as Alicia and I get ready to rock the stage in London Nov 22 !!! We just went to get measured for our suits and to practice posing today.. no days off till end of November! :DDD

Also, side note for anyone in the Etobicoke area looking for Personal training/Nutrition/Fitness Coaching you can contact us at:
Alex.Liska@goodlifefitness.com , Alicia.Kowalski@goodlifefitness.com and for Contest Prepping contact: Wolfpersonaltraining@Yahoo.com.au

As the summer months approach, progress is consistent!

2014-06-07T17:56:00.001-04:00

Hi guys!!! Thanks for stopping by my blog, it's been a while since I've posted on here but between work, training, eating and personal life balance I haven't had the much needed time to just relax and post an update!
Anyhow, training has been going great and as I mentioned before I'd been experimenting with fasting, both intermittent fasting as well as 24hour fasts. I've been doing even more experiments with my nutrition now that we are going into summer time and our metabolisms and physiological adaptations slightly change. I am still doing at least 1 24hour fast each week, a few 14-20 hour regular IF style fasts and going into 12-24 hour fed states meaning I eat frequently on these days and "watch what I eat" a bit more closely. Don't wanna go TOO into detail and cause any brain fog for anyone reading this but the main thing that changes in the spring/summertime for me is I eat a LOT less protein and smaller portions for the most part and my cardio tends to increase when I'm outdoors. I have, as of recently also tried cutting out meat and chicken and focusing on fish and plant based proteins to give my digestive system a break. A few of my clients tried the same protocol and we have found success with this approach!! So far so good though I am happy with the results both my clients and I are seeing from these nutrition tweaks. No strict dieting, slight increase in cardio (max one hour a day when the weather is nice) and 4-5days of weights a week (under 60min sessions) I've managed to maintain bodyfat % of 12-14% steadily for the last while and I don't feel starved or afraid of a "rebound/yo-yo effect" like I used to on other fitness/nutrition approaches! The most important thing for me is that I AM NOT DIETING AND NEITHER ARE ANY OF MY CLIENTS but we are all seeing steady positive changes and are embarked on a lifestyle transformation journey:)

I will continue to update and post more of my findings on nutrition as summer approaches!

As promised on my FB page here is the workout that I did:
*warmup: 5km Run under 25min*

3 sets of 10-15reps of each exercise circuit style:
Circuit #1:
-25-25lb plate weighted pushups
-bosu plate front squats (tilting bosu so weight is on my toes)
-resistance band side lat raises
-resistance band bicep curls

Circuit #2:
-front plate raises standing on bosu ball with one leg
-one legged squat on bosu 5reps each side
-lying leg raises
-bosu toe touches x bosu knee to elbow planks

Primed for a 36hour Fast!!

2014-03-25T20:53:00.000-04:00

Hello!!!

So yesterday I was SUPER hungry... I have been following some type of Intermittent Fasting regimen that I tweak on a weekly basis to fit my schedule for the week and keep me on track, goal wise and keep my energy levels high!! :) Yesterday though I felt EMPTY, like i needed to re-fuel... I ended up having almost a whole jar of natural peanut butter and nuts around 10pm and it totally hit the spot! :))))
On Tuesdays I usually start work early, this morning my first client was at 6am so I was up at 5... I decided to venture into a lengthy fast. Instead of breaking my fast and starting to eat at 12-2pm I decided to see how far I could push beyond my mental limits. It's now close to the 24hour mark with no food and just water and I'm going to see if I can push just past 36hours which means no eating till tomorrow anywhere between 11-4pm(whichever time I decide to start eating again).
I know this may sound extreme to the average person but I did not get to this point overnight! I primed my body through my initial phase of nutrition, then continued to make the necessary changes in phase 2 so that my body would be primed to burn fat under extreme circumstances! Since I've started incorporating fasting into my lifestyle my strength levels and mental focus have gone up and my body fat has gone down :D

My last workouts were: Back (heavy), Legs (heavy plus conditioning) and Chest (giant sets) and my last meal was a super alkaline shake and a jar of peanut butter ;) Already did "fasted cardio" earlier today lol and I plan to do another workout before I eat tomorrow!!! In terms of fluids I've been drinking water just to stay hydrated (although I did start with a dry fast for 10hours - I'll explain more in a later posting). I had 2 "bullet-proof" coffees (black coffee w/ pinch of coconut oil) and my own concoction of super alkalized water!!!!

I will keep you all posted on how this week ends and how long this fast lasts so stay tuned:)

Leg Shaper Workout!!!

2014-03-20T21:52:00.002-04:00

***Train till the sweat burns your eyes and your Heart Explodes with Passion***

Hey there, thanks for stopping by ;)

Here's my Leg Workout for Today! I did this workout on a shot of wheat grass & was practically fasted... My goal is to retain muscle but re-shape it and get shredded by summer!!!

Warmup: 40min cardio (20min run at 6.3-7.0mph & 10min incline speedwalk 7-15% incline and 4.0mph & 15min stepmill)
All of the following Exercises were performed in tri-sets/circuit fashion:
-4sets Each: Barbell Squats (135lbs) 15reps x Pop squats 15reps x Side late raises (12reps)
-4sets Each: Reverse Barbell Stepups (135lbs) 12reps x Alternating Jump Lunges 20reps x Rear delt flyes
(12 reps)
-3sets Each: Romanian Deadlifts (135lbs) 15reps x 40 bench jumps x 15 reps pop-squats holding 25lb plate
-200 reps Walking Lunges one set
-3 sets 15 reps Plie Squat with 50-60lb DB
The plan was to do another 20min of spinning but I had some errands to run. I will probably go for a run later... Enjoy the workout and let me know if you try it!!!!

xo,

Fasting to Speed Up Fat-Loss

2014-03-12T18:06:00.002-04:00

Hi there!!!!
Just wanted to post a quick update as promised; I have been super busy with work and my own training and of course nutrition experiments!! I like to trial run everything on myself before suggesting to my clients that they should try a new approach with nutrition. For example, I have started incorporating a weekly or bi-weekly 24hour fast to create a simple caloric deficit and enable me to eat more on my training days!
I will typically have my last meal, which is HIGH in fat and moderate in protein/carbs at around 3-5pm and not eat until the next day at 3-5pm. The only things I will consume are a black coffee, plain herbal tea and tons of water, especially if i plan to workout during the fast!

I have tried 24hour fasts and Intermittent Fasting (waiting 14-16hours to eat from the time of my last meal to my first meal the next day) and I've come to the conclusion that your body MUST be primed before fasting. What I mean by this is, your body must recognize FAT as its primary fuel source so that when you're in the "fasted state" you continue to burn fat rather than breaking down muscle for energy!

Another key factor is having an alkaline PH versus acidic; if you're in an acidic state you are more prone to break down muscle and become catabolic during your fast therefore it is not as effective! There are many foods that contribute to healthy PH balance; I have found that by eliminating certain acidic foods from my daily eating plan and throwing in a high fat meal here and there, my fasts are SUPER effective; I'm dropping bodyfat a lot faster and I feel a huge improvement in my circulation and also in sleep quality!

Fasting gives your digestive system a HUGE break, therefore allowing for increased blood-flow to stubborn areas which when working out, translates into more fatty acids being released into your bloodstream for energy!!!
My clients have also gone through the phase1 nutrition I set up (focus being on whole/alkaline foods), followed by a few cycled in "fat-loads" which primed their bodies to be able to go into a 24-hour fast without disrupting lean muscle mass maintenance/gain or healthy hormone balance.
I would not recommend trying a 24hour fast right away, perhaps start by delaying breakfast by a few hours or having an earlier dinner to allow for a longer digestion window overnight!!! As I mentioned before I have tried fasting several times in the past and all attempts were unsuccessful until now, because my body had not been primed through the initial phases of nutrition geared to healthy hormone balance & going from a catabolic state to an anabolic, alkaline state!

Everyday for me is a new learning experience and there is never a day where I don't learn something new about the body's responses to new diet tricks or training methods:)
Stay tuned for more updates as the extreme training & nutrition journey continues!!!!!!!!!!!!!!!!

xo,

Alex L.:)

Snow Day At-Home Workout

2014-02-05T17:46:00.000-05:00

So, as all of you living in Toronto or the GTA probably know, today was a SNOW DAY!!! Not the greatest news for me since I ACTUALLY LOVE MY JOB and had to reschedule all my clients :(
Either way, i HAD to workout and I'm lucky enough to have a treadmill in my room so here is what I did to destroy myself at-home, with no gym access:)

CARDIO (Treadmill):
-Started with a 1-mile run in about 7 minutes
-Followed by 5 minutes incline walk at 5-7% and 4.2-4.4mph
-Next 10minutes: 30seconds walk 30 second 9-9.5mph sprint
-3min of walking lunges on the treadmill on an incline of 5% and 1.7mph speed
-Followed by another 1.5 mile run at 6.5-7.5mph (took a few 1min walk breaks at 4mph) on a 2% incline plus cooldown for 5min
After this I went upstairs and ate!!! Just a few small snacks and checked a few e-mails/talked on the phone:)

WORKOUT PART 2 (approx 3-4hours later):
-Started with a 1.5mile run (1st mile at a speed of 7.5-9mph, last 1/2mile at 7.2mph on a 2%incline)
-Incline walk at 10% and 3.5mph (hands free, pushing through my heels)
-7min of sprints: 30sec walk and 45 sec sprints 9-10mph plus cooldown
-5 sets of 20 Jump Squats (Wide/close stance and side to side) and 5 sets 30-40 side lat raises/rear delt DB flyes)

So, as you can see, it's not that hard to put together an at-home workout when there is no gym access... the treadmill workout I sometimes substitute for skipping rope or power-walking outside and running however due to the severe weather conditions I was stuck indoors today :)

5 Simple Tips to Help Keep you Motivated on Your Fitness & Nutrition Journey!

2014-01-26T15:59:00.002-05:00

Hey guys, thanks for stopping by my blog! :) I have been super busy with work and life itself!
The gym is extremely busy around this time of year so my hands have been full at work, between training clients, putting together programs and managing my own training/cardio/eating schedule LOL...

The good thing about my line of work is that it's very hands on and I get to help guide people in the right direction when it comes to their fitness and nutrition. This gives me an opportunity to see what approaches work best when a person is trying to lose weight and keep it off for good! There are a LOT of quick fixes and fad diets out there that deliver short term results but that are very hard to maintain and can leave an "initially" motivated person feeling defeated towards the end when they start to yo-yo and regain the weight that they worked so hard to lose!

I won't go into TOO much detail, so let me fast forward and give you guys 5 simple fail-proof tips to losing fat and keeping it off for good:

1) EAT!! Focus on eating at least 5 small balanced meals a day (One serving of complex carbs, One serving of healthy fats and One serving of lean protein). Too many people make the huge mistake of NOT EATING ENOUGH when trying to lose fat and in turn end up burning muscle and slowing down their metabolisms.

2) INCREASE YOUR ACTIVITY LEVEL!! Start with small steps. Commit to doing 2-3 activities a week that involve getting out of the house and moving, this can be: going to the gym, going for a walk/run, taking a dance class, walking your pets; just don't think too much, GET UP AND GET MOVING for 30-45 minutes 3 days a week.

3) FOCUS ON PROGRESSION, NOT ON PERFECTION!! Slow and steady wins the race. If you set goals that are way too challenging you are shooting yourself in the foot and not allowing yourself to enjoy the journey and travel with hope. Set a weekly goal and monthly goals, yearly goals etc... plan ahead and plan to succeed.

4) LIFT WEIGHTS!! Weight training helps improve your body's ability to manage insulin and stabilize blood sugar levels. Building lean muscle helps speed up your metabolism and reshape your body, burns calories and helps you achieve a toned, lean look.

5) FOCUS ON YOUR OWN PERSONAL JOURNEY AND DON'T COMPARE YOURSELF TO OTHERS!! We are all in a different phase of our lifestyle transformation journey. Everybody has to begin somewhere and comparing ourselves to other people or striving to achieve the results that other people have only distracts us from our own fitness journey. In the end, we ALL want the same things: progress, good health, change, education, balance and results!!!

And last but not least, BALANCE IS KEY! I eat healthy, I exercise daily and I have a personal life which includes socializing, having a few drinks here and there, indulging in all-you-can-eat events; and I am only human, there are days where I'm really busy and don't get to work out. The bottom line is, try and stick to your healthy lifestyle routine 75-90% of the time depending on what is realistic for you at the present time. As long as your mind is set to making change and you are doing as much as you can, results will come. Being TOO strict and depriving yourself of having a balanced life will only make your fitness and nutrition lifestyle less enjoyable.

In all honesty, 80% of the pictures I post on my facebook have been snapped after a night out with friends (drinks and tons of food) and I can finally say I have found a way to have my cake and eat it too! I may not be depleted and under 10% bodyfat but I manage to stay lean and in alright shape and still have a social life. All thanks to sound nutrition, a high activity level and good stress management!
Everything in moderation, including moderation ;)

Happy Training!!!!!!!!!!!!!!!!!!!
xo,

Alex L. :)

Flourless Cocoa-Banana Fiber Muffin Recipe

2013-10-13T00:57:00.001-04:00

Ingredients

1.5 cups 100% all wheat bran
2 cups large flake oats (take 1 cup and blend it to make "oat flour"
1 tsp baking soda
1 tsp baking powder
1 tsp sea salt
1/4 cup flax or chia seeds
1 cup unsweetened cocoa powder
3 ripe bananas
1/2 cup honey
2 envelopes Stevia herbal sweetener
2 tsp vanilla extract
2 eggs
1/3 cup olive oil (don't use extra virgin!)
1 cup milk w/ a few lemon drops in it/or use buttermilk

Directions:

Preheat oven to 375 degrees F.
Combine all the dry ingredients in a large bowl
Mix together: eggs, honey, stevia, vanilla, olive oil and ripe mashed bananas
Combine all ingredients including milk and mix well!!!!!
Spoon out batter into pre-greased muffin tins and bake for 20-25min.
Check with toothpick to make sure muffins are cooked

Enjoy!!!!!!!!!!!!!!!!!!!! :)

Weekend Core Workout for a Tighter Midsection!!

2013-07-14T19:21:00.001-04:00

Hi guys! As promised on my facebook page earlier, I said I would share my latest core workout :) This one was really effective; my abs felt tighter as I was leaving the gym and pretty much all weekend I felt like I was wearing a girdle around my midsection!! Lol... Hope you enjoy it and I have included some modifications for the more advanced moves!

Start with a light 10min warmup on cardio machine of choice:

6 sets 20, 15, 12, 12, 10, 10 reps Hanging Leg Raises (wide grip) *modification - lying leg raises (toes pointed out and slow on the way down/negatives)

3 sets 25-30 reps crunches with feet up (first 20 reps: 10oblique crunches on the left side & 10 on the right side)
4 sets 20 reps: V-ups. *modification - crunch and reverse crunch combined into one motion.
60 second Plank on 2 stability balls with feet on one stability ball/forearms on the other. *modification - plank with forearms on stability ball, toes on the floor.
Broomstick twists: 3 sets 25 reps.

The Importance of Periodization for HARDER, LEANER, TIGHTER Muscles!!!

2013-06-09T18:31:00.000-04:00

Hello Everyone!!! Hope you're all doing great and having a nice weekend! Thanks for stopping by my blog to check up on my training and nutrition updates! So far I have been doing really well, and staying steps ahead of my body; planning my next nutrition modifications and training changes in order to avoid hitting a plateau!
I was deep in thought yesterday (that pic on the right is my laying down thinking lol) and I came to the conclusion that the reason my legs aren't as hard and tight as i want them to be is because i haven't gone through an actual strength phase with low reps in over 6 years! 6 years ago is when I started competing in figure so I got entangled in the whole misconception of how figure chicks should lift lighter/moderate weights for 15-25 reps etc... and how we should stay away from powerlifting and heavier weights.

After talking to my bf on the phone & bombarding him with text messages about weight training program designs and the importance of periodization/hypertrophy we both came to the conclusion that a strength phase is a great idea!!! I need to practice what I preach!!! I prescribe and bring all my clients through a full cycle of training which includes a lower rep heavy strength phase just to name a few, so why was I not implementing this for my own training regimen? LOL .... I guess i partly blame myself but also having been in the fitness industry so long and believing a lot of the myths that are published in fitness mags and that are spread around on the internet and forums etc...
THANK GOODNESS I had a mild epiphany and flew over to the closest Goodlife near my parents' house and decided to go crazy on squats and deadlifts!!! I felt absolutely amazing after a couple sets of heavy squats... got back up to sets of 2 plates/side 6-8 reps and some 215lb deadlifts (no straps!!! 6reps 4+ sets) I started to feel SOOOOOOOOOOOO MUCH BETTER ABOUT MYSELF!!!! Not to mention my legs feel a lot tighter now and more solid! Light to moderate weights and high reps have their place in every cycle of training, they help build muscle endurance, shred muscles, re-shape them and also improve cardiovascular strength. That being said, power-lifting and heavy lifts with good form help build harder muscle that can be defined in later phases!!!
I am bringing myself through a 1-2mth strength phase, with minor diet changes to see how my body responds! I'll be keeping you guys posted on my progress! :)

Stay tuned for more updates and have a wonderful week!!!
xo,

Alex L. :)

Five Ways to Stay Fit on Vacation

2013-05-27T23:08:00.002-04:00

Hey guys! I just wanted to share this great post that should come in handy for those of you who wish to stay fit while on vacation!
This article was submitted to me by Mike Manning mikemanningmusings.blogspot.com

Five Ways to Stay Fit on Vacation

The summer is less than two months away and you are probably planning a big trip to some exotic location. But your major concern is that you probably won't have access to a gym, let alone time to workout! No worries! There is no need to sacrifice your love of the gym while vacationing. Here are five ways to stay fit on your next vacation!

Stay at a Hotel with a Gym

In order to find a hotel with the proper workout equipment make sure to do some research before booking a hotel. On a recent trip to San Francisco I was able to book a fantastic hotel because I did some due diligence by checking out a travel reviews site. This site listed the top San Francisco hotels and I was able to scroll through and check what amenities were offered and see reviews from people who stayed there previously. The easiest way to stay fit during your trip is make sure the hotel you are staying at has a fitness center. Many hotels come equipped with small workout areas filled with a few treadmills, elliptical machines, weight machines and dumbbells. Unless you are staying at a high-end hotel, do not expect these fitness centers to be on the same level as your gym back home. But many of these fitness rooms contain just enough equipment to allow hotel patrons to get in an effective and awesome workout.

Bring Fitness DVDs

With the booming popularity for workout DVDs like P90x, Insanity and Hip Hop Abs, many people are blasting away calories with these effective workout programs right from a television screen. Many of these programs usually don't require equipment and can be done right in your hotel room.

Bring Light Exercise Equipment

If your hotel room does not have a fitness center - you can easily bring basic exercise equipment with you like resistance bands, jump rope or small dumbbells. Unless you are training to become the next Mr. Olympia and need access to 100 lb dumbbells, exercising with resistance bands can be just as effective as working out at a regular gym. Again, this equipment can be used from the privacy of your hotel room.

Download Guest Passes from Local Gyms

If your gym chain is not present in the city in which you are vacationing, do some basic Internet research and find local gyms or fitness clubs that offer week or day guest passes. If you can't get a free guest pass, talk with your gym's manager back at home to see if they have any reciprocity agreements with other clubs in different cities and states. Often, smaller chain gyms have agreements with other chain gyms to allow traveling members discounted access into their facilities.

Relaxation

In the end, if you are an active gym goer, sometimes your body needs to take break from constant exercise. Relaxation can be a form of exercise too for someone who is constantly badgering their bodies! Sitting in a whirlpool, steam room or sauna can help burn calories on your vacation too!

Sample Clean Breakfast For Leaner More Visible Abs

2013-04-24T11:10:00.000-04:00

Are you doing everything you can to develop a stronger core and more visible abs?

If you are already going to the gym on a regular basis, performing ab workouts 2-3 times a week and keeping up with 2-3 cardio sessions a week but still don't have visible abs or you simply aren't seeing the results you want; TRY THIS BREAKFAST! I know it's only one meal idea, however, it's your first meal of the day, so why not start with wholesome clean fuel???:)

Try scrambling 4-5 eggwhites, 1 whole egg (season with salt, pepper, herbs) ... i use "i can't believe it's not butter" to lightly grease my frying pan. Cook on medium/high and cover for a few min and turn to low heat... remove the cover and add a splash of milk and scramble up your egg/eggwhite mix. I added in a slice of fat-free cheese. Serve with a side of sliced tomatoes and 2 pieces of brown toast(I added some peanut butter to one toast and a slice of fat-free cheese to the other toast)

For males, i suggest a higher protein intake for your first meal, so have 8 eggwhites and 2 whole eggs plus 2 slices toast.
For the ladies, i suggest sticking with 4-6 eggwhites, 1 whole egg and depending on how lean you are; 2 slices of toast if you have a lower bodyfat percentage already (under 20%) OR 1 slice if you are at a slightly higher bodyfat range!
Eating clean can be quite simple it's just a matter of getting the right ratios of proteins/carbs/fats at the right time of day, to keep your body strong and energized but still burning fat! :)

Have a great week!!! xo

Alex L. :)