Crunched for time?

Crunched for time?

Try my 30 minute sessions!
Get all you need in a 30 minute workout!
Sometimes, the thought of trying to fit in 60 minutes of exercise in an already hectic day can be overwhelming.
Let me help! I can design a workout for your specific needs that will only take 30 minutes; then you can be out the door and on to the rest of your day!
Please call me or email me and we can discuss your needs today!

949-573-0378

lizfitness@gmail.com

Personal Training Options

Options for Personal Training:
Choose one, or a combination of all three!

Home Workout's:
I will come to your home and create a specific workout just for you
using bands, balls, and your own bodyweight.
Home workout's are $10 more per session.


Outdoor Workout's:
I will meet you at a chosen beach access in San Clemente,
and we will do a workout specific to your wants and needs.
You tell me your like's and dislike's, and I create the
outdoor program that is right for you!

New Pictures from the Fitness Competition!

Pictures from the Fitness Competition

Parm, Liz, Summer, Darcey, Suzanne, and Louise- The "BB Crew": all my friends that train together! This was in Vegas as Planet Hollywood on May 31, 2008. It was hard work and hard dieting, but worth it in the end!

Nutrition: Vitamins I recommend: My order on LivingFuel.com

I just placed this order on LivingFuel.com for :

Living Fuel - Super Greens
Omega 3 & E1
TheraSweet

I have been taking the Super Greens for the last 3 months and I feel really good. I also eat a very clean diet and exercise, but I have been restricting calories for the past two months, which can sometimes take quiet a toll on your immune system and your energy levels. Happy to say I haven't gotten sick at all and I really do feel good. Everyone needs to be taking a really good multi-vitamin, and I highly recommend this one. My friend Leslie recommended them to me and I take a 1/2 scoop every morning as soon as I wake up. The Omega's I haven't tried yet, or the TheraSweet, so stay tuned.
I also find that some of the multi-level marketing products, like Mona Vie, are beneficial as well; but I personally don't buy into those types of products.

Nutrition: Easy protein and Veggie Curry dish

I just came home from 5 days in NYC, and didn't have much in the fridge to eat. So I grabbed:
2 can's of tuna in water
1 package of Mediterranean style frozen mixed veggies
1/4 cup red curry sauce (from Trader Joe's) mixed with 1/4 cup fresh lemon juice
I placed all of the ingredients in a skillet and cooked until the sauce thickened. Absolutely delicious!

Nutrition: Protein Pancakes with cottage cheese

Protein Pancakes with cottage cheese: EVERYONE, even my "non-fitness" friends love these pancakes!

• 1/2 cup egg whites
• 1/2 cup oats
• 1/2 cup low-fat cottage cheese
• 1/8 teaspoon baking powder
• 1/2 cup frozen, warmed berries with their juices as a topping or sugar free syrup
• Splenda to taste
  

Blend first four ingredients until smooth (I use the magic bullet; if you use a blender be sure to put the wet ingredients in first)
Pour onto heated griddle or non-stick pan (check to see if its hot enough with a splash of water-if it sizzles, its hot enough)
When pancake bubbles, flip and cook the other side
I like to top mine with frozen, organic strawberries-warmed and sliced and poured over the top with their juices. You can use Splenda to taste.

Words of wisdom!

"I am still determined to be cheerful and happy in whatever situation I may be; for I have also learned from experience that the greater part of our happiness or misery depends upon our dispositions, and not upon our circumstances." Martha Washington (1732-1802)
I couldn't have said it better myself!!! Love this quote!

Good vs Bad Food

Click on the title read a really good article written by John Berardi, PhD, CSCS

Taking time to take care of YOU!

I often hear from people "I just don't have the time to exercise or eat right; I can't afford a gym membership, or training." Then, in the same sentence, they talk about their favorite TV shows or getting their nails done. If you have time to watch TV,then you definitely have time to exercise. If you are getting your nails done every two weeks or going to the tanning salon, then you have the money to join a gym or at least buy some exercise DVDs.

I gave up regular manicures and pedicures so that I could hire a trainer! Really! I also have a gym membership at a different gym then I work at! Really! I make sacrifices to make sure that I stay healthy and happy. Because without one you can't have the other.
Women are the worst at putting themselves last and taking care of everyone else. The truth of it is this: if you don't take the time to be the best person that you can be, then how good are you going to be to your loved ones? You must put your health and longevity first so that you can be the best mom, wife, partner, daughter, business woman, whatever.... Take the time for yourself. Sit down and really look at where you are spending your free time, or where you are wasting precious time that could be put to good use making you a better YOU! Can you take a walk or jog with your child instead of watching TV? That is great quality time, exercise mixed with wonderful conversation, and it's free! Plant a garden with your family; go surfing together, take a long walk on the beach (also free)! Get active, get moving! One day you will look back and say- I am so glad I spent all that quality time with my loved ones. I can promise that you will not say- I am so glad we watched so much TV together- that was really great. :)

Nutrition: Protein Pancakes with Whey Protein Powder

I just had these this morning; this recipe makes about 3 pancakes:
Approximate Nutrients:
40 grams protein (from the eggs, powder, pancake mix, and soy milk)
29 grams starch (pancake mix)
7 grams of carbs from the protein powder; 7 grams carbs from the applesauce
425 Calories

• 1/3 cup of Arrowhead Mills Organic Buckwheat Pancake and Waffle mix
• 1 scoop of Lean Dessert Protein powder in Fresh Cinnamon Roll (or flavor of your choice)
• 1/4 teaspoon of baking powder1/2 cup egg whites
• 1/4 cup organic, unsweetened applesauce
• 1/3 cup organic, unsweetened soy milk
• stir all dry ingredients together, then add wet ingredients; stir just until smooth
• fry on a pancake griddle or in a frying pan
• top with sugar free syrup or strawberries

Nutrition: My favorite Salad

Being on a restricted calorie diet and training hard for competition makes me a very hungry girl. Since salad greens, peppers, onions, and tomatoes are all free foods, I use a TON of them in my salads. It's very filling and I don't get hungry for at least 2 hours after I eat it! Here is my favorite salad recipe: (All ingredients from Costco)

• three full handfuls of organic salad greens (from Costco, of course)
• two handfuls of chopped green, yellow, red, and orange peppers
• chopped, cooked green beans
• chopped broccoli and/or dry broccoli slaw
• diced tomatoes, De-seeded
• 1/2 of a small avocado, chopped
• 4-6 ounces of your favorite protein source- chicken, ground turkey, 5 chopped egg whites, or tuna
  
• I top it all with a 50/50 mix of lemon juice and Galeo's low-fat miso or Galeo's Caesar dressing-1/4 cup of each.

This is a HUGE salad. If you don't quite have the same appetite as me, reduce it to half, and it will still be really big! I usually make about 5 salads at the same time, so I always have ready in the fridge. I eat at least one of these a day. You can substitute the avocado for olive oil, and mix with vinegar for dressing. Limit the olive oil to one tablespoon.

Nutrition: French toast recipe

Take two pieces of Ezekiel bread, soak them in 1 cup of egg whites, 2 packets of splenda, a drop of vanilla extract and lots of cinnamon. Put all ingredients in a non-stick pan with some cooking spray and cook until one side is done, then flip and cook though. Top with spray butter, cinnamon, and one packet of splenda. (or sugar free syrup)

Sample of my diet

Sample gluten free menu:
Meal One: 5 Egg whites, plus quinoa with berries and handful of raw almonds or pecans
Meal Two: Chicken Breast with lettuce, bell peppers, tomatoes, avocado and vinegar or low fat dressing
Meal Three: Lean ground turkey and brown rice with veggies, plus a piece of fruit
Meal Four: Apple and 2 tablespoons of almond butter
Meal Five: Salmon or flank steak and steamed veggies with lemon juice

Nutrition: High Protein night-time snack

This is a simple snack to make as you after dinner, pre-bedtime snack; It's sweet, low in carbs and high in protein.
1 cup of low fat organic cottage cheese
1 packet of splenda or 2 packets of Z-sweet
ground cinnamon
1 tablespoon of roasted flaxseeds or 1/4 cup chopped walnuts, almonds or pecans
(be sure to put whole flaxseeds, not ground- the purpose is for the crunch!)

place cottage cheese on a small desert plate
sprinkle splenda, cinnamon and flaxseeds or nuts on top

Cottage cheese contains Casein protein, which is a slower digesting protein; mixed with the fat from the nuts or seeds, it will take longer to digest and your body will utilize the protein for rebuilding through the night.

Nutrition: Turkey Burgers

I like to purchase the turkey burgers from Costco; they are the leanest that I have seen (only 5 grams of fat). You can find them in the freezer section.
I cook them all at once in a large tin pan from Costco, of course. You can cook them from frozen or thaw them, and season them with dry spices. Cook them for 30 minutes at 400 degrees; they do not need to be covered. Take them out of the oven and out of the pan to cool- that way they don't sit in the grease. Slice them when they are cooled and portion them out into 4 oz servings in snack bags. These are a great protein snack to eat with raw carrots or apple slices in the car.

Nutrition: Yummy, freezable Organic Chicken Breast Recipe

What you will need: (you can purchase all items at Costco or Trader Joes)

1 package organic, boneless skinless chicken breast
Marinade: I like to use jalepeno mustard and rosemary; you can use any low sugar marinade that you like, and you can water it down with organic chicken broth.



PREPARATION AND COOKING:
Filet the chicken breasts
Cover and Marinate4 to 5 hours or overnight.
Cook, covered in 350 degree oven for 40 minutes.
Put serving sizes of chicken in Ziploc Freezer bags and store in freezer and fridge.
I like to make mini frozen meals with the chicken; take 1/2 cup cooked brown rice or whole wheat pasta and steamed veggies of your choices, place sliced chicken on top with 1/4 cup of the cooking sauce, and freeze. When you are ready to eat cook on medium power for approx. 4 minutes. This is great when I come home from work starving and wanting a comforting meal in a few minutes. You can also skip the starch and make it low carb with just the meat and veggies and sauce. Yum Yum!