5 MINUTES WITH LIZ

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What is my favorite way to lose excess stored fuel and strengthen my muscles?

 

My favorite way to lose excess stored fuel is to perform intervals…..either on my treadmill or at an inspiring park/beach/neighborhood.

3 minutes of walking at a very quick pace, pumping my arms, with a heel to toe step, while maintaining my balance.
1 minute of running as fast as I can, pumping my arms, with a heel to toe step, while maintaining my balance.
1 minute of walking very slowly, with a heel to toe step.
I perform this for a total of 20 minutes…..5 times a week.
OR walking, challenging myself with a few hills.

 

My favorite way to strengthen my muscles…..an efficient and challenging full body workout, with compound movements.

Below are my favorites…..
Squat to a Dumbbell Bicep Curl to an Overhead Shoulder Press.
Split Squat to a Dumbbell Overhead Shoulder Press, repeat on other leg.
Step Up to a Dumbbell Bicep Curl, repeat on other leg.
Dumbbell Bicep Curl to an Overhead Shoulder Press to a Tricep Extension.
Push-Ups.
Up-Down Planks
Elbow to Knee Touch Planks
I will choose a couple of the above moves and perform 10 reps of each and 2 sets.
Each move should be performed with perfect form to avoid injury and for the most spectacular transformation.

 

Always perform a full body warm up before physical activity and a full body stretch after activity.

 

Message me with questions or conversation
Love, Liz
allthingsfitnessandbeauty.com

 

THE ART OF ACTIVE SITTING … 4 movements to keep your muscle tissue healthy

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Immobile muscle tissue shortens, shrinks and weakens.

Movement brings hydration and nutrients to your tissues.

Activity keeps it healthy.

Wall squats … hold for 1 minute … perform 5 – 10 reps.

Shoes off … roll the arch of each foot over a massage ball.

Move to edge of your chair … core engaged … arms at your sides … open chest … rotate hands out … shoulders back … rotate feet out … hold for 10 seconds and repeat 10 times.

Every 30 minutes take a brisk stroll.

Indulge yourself with these powerful moves several times a day.

And be thoughtful about your chair … I love the Aeron Chair … store.hermanmiller.com … featured in the Museum of Modern Art’s permanent collection … simply one of the best.

Message me with questions or conversation
Love, Liz
allthingsfitnessandbeauty.com

TAKE A LUNCH BREAK

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CHANGE YOUR ENVIRONMENT … change your environment, change your experience … you’ll return feeling more creative and will be more productive in your professional and personal life.

EAT … fuel your body with necessary nutrients to feel energized, focused and peaceful.

MOVE … 20 minutes of walking in nature will bring endless rewards to you … physically and mentally … if you skip lunch, your body feels threatened, slows your metabolism and holds onto excess stored fuel.

Message me with questions or conversation
Love, Liz
allthingsfitnessandbeauty.com

 

 

PIZZA MUFFINS!!!

 

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Serves 12

INGREDIENTS
2 Cups Organic Whole Grain Flour
1 TB Organic Baking Powder
1/2 Tsp Organic Baking Soda
1 Tsp Sea Salt
2 Tsp Organic Dried Oregano
2 Large Organic Eggs
2 TB Organic Extra Virgin Olive Oil
3/4 Cup Organic Buttermilk
1 1/4 Cups Organic No Sugar Added Marinara Sauce
1/2 Cup Shredded Organic Mozzarella Cheese
1/2 Cup Grated Organic Pecorino Cheese, Plus More For Topping

DIRECTIONS
Preheat oven to 350 degrees.
Line a 12 cup muffin pan with unbleached parchment liners.
Whisk together flour, baking powder, baking soda, salt and oregano in medium sized bowl to combine.
In Large bowl, beat the eggs and add olive oil, buttermilk, marinara sauce and stir. Add cheeses and stir to combine.
Slowly stir in dry mixture until just combined. Do not overbeat.
Using a large ice cream scoop, fill each muffin cup. Top each with 1 teaspoon of sauce and sprinkle with pecorino cheese.
Bake for 20 to 22 minutes, or until a toothpick inserted into the center of muffin comes out clean.
Allow to cool for 10 minutes in the pan, then transfer to a wire rack to cool completely.
Note … you can top each muffin with your fav toppings … sautéed vegetables, chopped olives, etc.. Or stir these toppings into batter before baking.

Message me with questions or conversation
Love, Liz
allthingsfitnessandbeauty.com