Gobble Gobble Workout

Pre-Turkey Dinner Workout.  Then indulge ONLY in food that is worth it with no guilt.  Food is not bad or good.  We attach those feelings to food.  If you eat something indulgent enjoy every bite.  You ARE worth it.  

 

 

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Non Scale Victory

Don’t allow an inanimate object to control your life, your day, or your mood.  

During my weight loss journey there were many victories along the way although the scale was not moving fast enough for my liking.  

In the first three months, my blood pressure normalized for the first time in 5 years.  My blood sugar stabilized & I was able to go off metformin.  My lipid panel normalized so heart disease & heart attack were no longer a concern.   

I could no longer eat the way I used to or I’d get severe heartburn, feel sluggish & cranky, especially if I skipped a workout.  

I no longer hid in pictures. I wanted to go shopping for smaller size clothes.   

My insides were healing & it was finally showing up on the outside. 

I love hearing clients like the one in this video proclaim their nonscale victories for the first time... 

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My Secret

Everybody has a chapter they don’t read out loud.

My chapter was my weight.  

When I weighed 226lbs only God & my doctor knew.  Then my trainer.  But not one other soul.  

I was ashamed.  I felt weak.  I felt powerless.  I felt out of control on the inside and it showed on the outside.  I wasn’t fooling anybody least of all myself.  

I wouldn’t go to the pool or beach since I wouldn’t be caught dead in a bathing suit.  I avoided reunions or any event that involved people I hadn’t seen in a long time.

 I stopped being in pictures or would hide in the picture.  My daughter was a great shield to hide behind. I avoided going to the doctor since I didn’t want to be weighed.

I stopped living my life.  It shows in my scrapbooks.  My daughter asked why I stopped scrapbooking after her 5th birthday.

 I stopped because my life stopped when I got fat.  I didn’t want to memorialize that time in my life.

You are only as sick as your secrets.  I was very sick when I weighed 226lbs.  I had diabetes, high blood pressure, my triglycerides were 700 & I was on Prozac for PMDD (PMS that makes everyone around you hide).

The layers of fat weren’t the worst part.  I was trapped in my own mind,  A prisoner in solitary confinement.   

Then one day I told my story. And not just to one person but hundreds of people in a talk at my gym when I first became a trainer.  Even worse they had a giant picture of my fatness displayed behind me for everyone to see.  

It was freeing to tell my story, my secret.  I shook, I cried & I blushed from embarrassment as I felt each shackle release.

Afterwards I was bombarded by women who were holding on to their secrets.   They were crying and thanking me for being so brave, so real.  

That was the start of a new life-giving career for me.  

Reading that chapter out loud healed my mind, heart & soul.  I had already lost 80lbs but the 226lb Lisa was still inside me.  

I closed that chapter after reading it out loud. I finally let 226lb Lisa go.  I thanked her for what she taught me, but asked her to never come back again. 

I became a difference maker.  

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Me & Matt

I always thought Matt, my trainer told me, “Do exactly what I tell you & this will work”.  I was shocked when I read this & it was me saying to Matt, “Tell me what to do & I will do it”.  

He always told me it was me all along, that I did this & therefore all the credit goes to me, not him.  So this is me finally owning my power—only took 5 years. 

Thank you Matt & my Alive Family.  I miss you all but carry you in my heart forever. 

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My Alive Family 

Matt in the middle : ) 

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Matt teaching my daugher how to bench press 

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Matt giving me a lift  

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The gym class loser now turned Fitness Director  

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Elliana’s Pancakes

Ingredients:

2 cups oats  

1 small carton egg whites  

2 ripe bananas

1 tsp vanilla  

Option to add chocolate chips, blueberries, nuts or whatever else you want to mix in.

coconut oil to grease griddle 

Mix ingredients in a blender until well blended.

Grease griddle with coconut oil & when hot pour batter onto griddle. 

When bubbles appear on top of pancake flip it over.  

Top with maple syrup, agave nectar or fresh fruit. 

Enjoy!   

 

 

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Filthy Fifty

My trainer, Matt Enriquez, gave this workout to me during my 80lb weight loss journey.  Now I’m paying it forward : )

Modify by not using weights for the step backs, jumping lunges & high knee presses.  Just do lunges instead of jumping lunges.  Squats instead of goblet squats.  For the squats be sure your weight is on the heels & push butt back like you are peeing in the woods!

 Step backs make sure knee stays in alignment with ankle not over the toe!  

Make sure you thrust your hips forward aggressively during the swings  & squeeze your butt tight.  

Lunges keep the knee aligned with ankle.

 Pelvic thrust make sure you squeeze your butt tight on way up & pause at the top.  

Enjoy!  

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Earn Your Cake & Eat It Too

 I have a huge sweet tooth.  In the beginning of my weight loss journey my trainer banished all sugar & sweet treats from my diet.  He told me I was a sugar addict.  I suggested just cutting back like a true addict.  He said “NO SUGAR”.  Not even fruit or fruit juices the first 3 months.

I had to learn self control, detox & clear my mind, body & soul from my sugar addiction.  I had to stop turning to sugar to comfort me.  I had to peel off not just the layers of fat but more importantly the layers inside.  Real change happens inside first then you see it on the outside. 

After 3 months I had lost 30lbs & 30 inches off my entire body by eating paleo & exercising 6 days a week. it was my daughter’s first communion which of course required a cake. I ordered very indulgent cake plus cookies from a popular bakery.   Those were for our family & friends coming.  The non paleo people.  The people who made fun of my new found “caveman diet”.  The people who said “paleo isn’t real food” which if they had educated themselves at all would have realized paleo is only real food.  

My trainer made me my own paleo chocolate cake complete with frosting, the most important part.  He gave me 3 slices; one for me, my husband & my daughter.  He was smart.  He knew willpower was a muscle you need to exercise & that muscle wasn’t strong enough yet to handle an entire cake in my home.  He said my home needed to be my safe haven.  You can’t eat what’s not there.  So on the day of her celebration he handed me the container with 3 slices of cake.  Everyone was making fun of my “cake” actually using air quotes to describe it.

 My trainer's kind gesture got me through feeling deprived at my daughter’s special occasion & taught me I can actually be satiated with one slice of cake as opposed to the entire cake I used to eat.  It’s a very dense rich cake that even I am not capable of eating more than a slice in one sitting.  That slice of cake drew more attention than if Martha Stewart baked a cake.   Everyone wanted to try a bite to see what “this paleo thing was all about”.   They said “wow it actually looks good”  & “it even has frosting?”  

The same people who had inquired if I was getting a “real cake” were now standing there wolfing down their  diabates sugar coma inducing cake AND cookies, yet they were badgering me to try a bite of the one small slice I was allocated.  

I  told them: hire Matt, pay your dues yourself & earn this fucking piece of “cake” like I have.  

Enjoy your cake.  You fucking earned it.

 

 

 

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Wishing for Waffles?

Don’t let the “paleo” part turn you off!  If you didn’t see the title & just ate these you’d never even know they were “paleo”!  I trick non-paleo peeps all the time! 

On my weight loss journey I treated myself on the weekends with these waffles.  You don’t need to give up all your indulgences, just tweak them to be healthier. 

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Easy to make!

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Quick also!

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Enjoy!!!

Muffins!

I gave up muffins while shedding 80lbs but now they are back in my life thanks to this delish product!  

20g  of protein in a muffin?!  

Come in several flavors but this one is my favorite!   

Enjoy your post workout muffin!   

 

 

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My New Gym

The last 20lbs I lost melted off in the great outdoors. 

The last few bitches I like to call them.  I would meet my trainer in cold weather, scorching hot weather, rain, didn't matter I was there to train. 

Anyone can train in the comfort of a climate controlled gym.  If you really want to condition your body train outdoors. 

You will naturally work on balance navigating uneven terrain. 

You will work with resistance, running against the wind.

Your cardiovascular system will get a workout battling the elements of weather. 

You will work on agility dodging dogs, dog poop & people. 

There are stairs you can climb to lift your booty.  Benches you can do dips off of & step ups on.

My own coach in Arizona, Andrea Atkins, recently reminded me of this. I was complaining that I don't have a gym here in NYC yet.  She replied "A gym? You don't need a gym!  Create your own.  Use the great outdooors as your playground AKA gym."

Thanks Coach!  Even from afar you are motivating me 😘

Protein powder

Clients are always asking me to suggest a good protein powder.  This one is great because it has very few ingredients, sugar & carbs in addition to 22g of protein.  

I like to add protein powder to my coffee for a morning latte!

 I mix the protein powder with almond milk to get in a little fat/carb also.   Always thinking about balance when I eat.  Protein, fat & carb at every meal. 

Thank you to my model/client, Dawna for the demo.  That beautiful face & skin is the result of 65 & 1/2 years of clean living, active lifestyle & positive mental attitude.  She is a not only a true BAM (bad ass mom) but also a BAG! 😘

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Memorial Day Murph

My daughter & I are going to challenge ourselves & do Murph for the first time!  I challenge you to do the same!

 Make sure you time yourself.  Note the times for varying fitness levels.  

Also note the option to do 20 rounds as opposed to how the WOD is listed.

 If you are unable to do pull-ups or aren't able to get to a gym do Lat pullovers instead.  Lie on your back knees bent.  Keep arms staight & pull a weight over your head touch down on ground then back over to belly button.  Keep arms straight entire time.  

Modify push ups by doing on your knees or doing hand release push ups.  No worming! Or you can do push-ups off the wall.  

Always keep your form.  Don't scarifice form for speed.  Better to finish at a slower time than to injury yourself from sloppy form.   

In place of the run you can walk a mile if needed.  

  You got this!!!

 

Training with Integrity

Misty, one of my clients, was doing proper form for bicycle crunches with hands loose behind the head & elbows wide so I had to shoot this in action!

 Elbow touches the knee each time.  It's not about speed, it's about form!  Better to perform 4 perfect reps, than 20 all sloppy setting yourself up for injury & not getting as much out of the exercise.  

Every rep counts!!!  That means if your elbow doesn't touch the knee don't count the rep!  

If you are doing a timed exercise don't stop before the timer goes off!  It might not seem like a big deal at the time, but it starts becoming a habit & over the course of months that's inches, fat & pounds you could have lost.  

Don't cheat yourself!  Act as though I'm standing over you.  If I wouldn't let you get away with it, so don't let yourself get away with it!

 It's about working out with integrity.  Doing what you are supposed to do even when I'm not watching!  

At the end Misty speeds up demonstrating how NOT to do the bicycle crunches.

Enjoy my slow motion voice...

Crossing Over

Metaphor for my life 5 years ago... 

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Five years ago this is where my life took a turn or a walk in a different direction.  

When my husband told me he didn't know when or if he was going to get another paycheck, I was a stay at home mom, & my daughter was in a private, Catholic school.  

I was determined to keep her in the school she'd been in since Pre-k.  I went into her principal's office crying, & she said "We are not losing a family like yours." She handed me a stop sign & a reflective vest, sending me out to the crosswalk.  

My daughter was horrified saying, "Did you have to take the lowliest job in the school?"

My husband laughed saying, "You aren't really going to take a job as a cross walk monitor are you?"  Other mom's also laughed at my new position.

  No comments mattered to me.  I have always been a do whatever it takes, not whatever is comfortable kind of person.  

I had been out of the workforce for 6 years of infertility treatments, then another 8 years of being a stay at home mom.

I needed the quickest route to keeping my daughter in a school that had become a family to us.

 I also knew I needed a job that had the same hours & days off as my daughter.

 Standing in that crosswalk paid exactly enough for my daughter's tuition.

The principal that hired me told me something I'll never forget.  "The crosswalk is the perfect job for you because you just lost 80lbs, transformed your entire life, and altered the course of your life so you are now literally crossing over in a new direction.  You're not able to see the other side yet, but in time you will see that this is a great blessing."  

She couldn't have been more right,  That crosswalk is where my life truly transformed and began anew. 

Over 20lbs in 6 weeks!!! Exceeding Goals!!!

Joey transformed his life in just 6 short weeks.  

No diet; just simply tweaking his eating!

 He was already very active playing football. It was just his eating that needed adjusting, so that the pounds would melt away.  

In our sessions, Joey would always go above & beyond.  He is an inspirational athlete.

Joey's mom is featured in my testomonial section, as she leads the way for her family by putting on her own oxygen mask first.  Now she's leading Joey and the rest of her family to a healthier lifestyle.

Fit for Life

My St. Elizabeth Ann Seton School students, talking about a few things they learned to be "Fit for Life."

One of my greatest joys is working with children.  They simply do what I tell them since they are used to being given instructions in school.  

I find that if you explain to kids why broccoli is good for them, why processed foods aren't optimal for their bodies & brains, etc they will make better choices on their own.

Most important is getting the entire family onboard.

 Many of my adult clients find that their children start wanting to eat as they are.  

I'll never forget when I was on my weight loss journey, and my daughter sat at the table arms folded, pouting about eating her broccoli. Then a couple months later I'm yelling "Elli did you eat all my broccoli again?"  

Now I see that happening over & over again with my clients.

Our future is brighter with these students in it. 

What makes me scream...

PLANK TO STAND

The exercise that makes me scream & cry. 

Use without weights at first then start off with 5lb Dumbbells and gradually increase weight as you feel comfortable.

 I'm using 20lb weights. When your foot lands in front be sure it lands between your hands (not in back or front). Stand up straight at the top.

Do 12 reps each leg.  Do all 12 on one leg before switching. 

 

Notice foot placement is between hands. 

Notice foot placement is between hands. 

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Then stand up straight on the supporting leg!

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Kick leg up as far as you are able.