MOVED TO THE OFFICIAL SITE

Go to www.trainerlolo.com from now on!

I love active recovery day

Active recovery day mmmm low intensity cardio and yoga class to get my zen back and stretch out all my lifting tightness. The best day in a week of workouts especially when well earned! Let's review the past week:

Saturday- Strength legs (soreness ensued) and 20 min of stepmill (yes after legs I know I'm crazy)

Sunday- 2 hour hike/run on South Mountain

Monday- Strength back and biceps (its friday and my biceps are still sore ouchy!)
Tuesday- 40 min HIIT cardio bike and treadmill (hello sprints!)
Wednesday- Strength chest shoulder and triceps plus 30 minutes of intervals on Elliptical
Thursday- Hike Camelback Mountain (all anaerobic cardio as well as burning legs!) body=exhausted

So today I hit up the treadmill for some good ol' Zone 1 cardio for 55 minutes to the tunes of Bob Marley... totally puts me in a great mood! Take about a 15 minute stretch break and then gear up for the yoga class I have been yearning to do all week. Yoga really relaxes my body and deep stretches all the tight spots. After the months of working out of a car and constant travel this is MUCH needed. But oh no, I ended up in the wrong studio and into a Fitness Pilates class before I knew it. If you haven't done this class before... oh. my. god. ROCKS your core muscles. So I wasn't completely prepared for this but I''m pretty impressed with how well I did considering all the time off from core work. I did forget the wonders a Pilates class does for my posture which is needing work again. Even though I was going for a zen-day, I feel great.

My body is transforming back. My energy is spiking so that I don't need caffeine! I've been doing a LOT better at fighting the sugar craving (hint- L-Glutamine pills). Even though the 10 days off from work is stressing me out a little bit, the break was definitely needed to reset my body and charge me up!

Holy brutal anaerobic hike!!!!!!!!!

This trail is an intense and difficult anaerobic hike the entire 1.2 miles to the summit. It ascends 1,280 ft, from 1,424 ft above sea level to 2,704 ft.

The trail begins with railroad ties and small rocks for the first 3/8 mile. The first rail comes next, which is the steepest and most difficult part of the trail. After this challenge there is about 200 feet of low grade hiking until another, less intense, rail section. Once past the second rail, the Echo Canyon trail consists of large rocks, phenomenal views, and continued steep grade until the summit, another .7 miles.

There is no doubt I was in Zone 4 (anaerobic) for close to 50 minutes straight!

I had to go up this... for almost a mile....

Cranking it out still

2 hour hike/run on South Mountain (I went to the top!) ... HIIT cardio intervals on bike and treadmill (awesome way to get the heart pumping!) ... and some great strength sessions that left my biceps crying today....

I freaking feel AWESOME!

Not to mention that it's in the 80's here all week and I'm in between work.

Here's the HIIT bike workout for you:
5 min warmup
30sec:2 min
full out hard as you can go sprint: recovery slow pedaling
8 rounds then quick 3 min cool down then head to the treadmill...

HIIT treadmill workout:
2 min warmup
sprint: recovery (i recover standing on the side rails and sprint at 8.5 speed currently)
60:60 seconds
60:30
50:30
40:30
30:30
30:30
40:30
50:30
60:30
60:60
cool down 5 min

Power Breakfast!

Try this one! It definately helps me get through my morning workouts, especially today's cycling class.

Steel cut oats
honey
sunflower seeds
blueberries

eggs or peanut butter on the side for healthy fats and protein!

OR

quick cooking oats, mix in peanut butter, honey and cinnamon
YUMMAY!!!

Kicking butt and taking names

183lbs WHA-PAM!

Ian put a challenge to me before he will write my training program for running.... average 15-20 miles per week for a month.

I'm at 4 for this week?

Hey! it's a freaking start!

Workouts have been fantabulous this week! Did sprint intervals on the treadmill on Tuesday, and today I cranked out two, yes two, workouts. I quick 2 mile run on South Mountain as well as an exhaustive chest and triceps workout that I had to cram into 30 minutes. I will need to do UBER stretching the next two days to keep my posture from going to crap again. Worked on some shoulder rehab again due to some irritation while running.

So lots to look forward to the next few days on the web page...
-More fantabulous workouts this week ( I'll even post the actual workouts for you all!)
-Inside Starbucks food and beverages... prepare yourself- it's not pretty!
-How to get rid of the bad stuff in your pantry and fridge

Stay tuned peeps!

Let's get caught up... HIKING!

So so sorry I am waaay behind on this! So let's get caught up.

Many clients have given excuses for skipping workouts and eating out (and not making the best choices when dining out) due to friends and family in town.

I get it...

Luckily I have active family members and great weather here in Arizona, however, entertaining family members does take out some of my already shrinking time and of course throw in a few meals eating out.

Ok night 1 at Oregano's was already discussed. We will get into my bad choices eating out and a few lacking workouts in time.

So Friday morning I took my cousin over to South Mountain to hike up Telegraph Pass and some of the National Trail. This is my favorite hike in Phoenix and definitely a challenge (its steep). Got the heart rate up and my body was pretty wiped the rest of the day... not good I used to crush that trail and still workout in the same day :(

Feeling awesome from my great hike... and then I killed it eating out at Arriba's Mexican Grill that night with the family (great food, not healthy by any means).

Saturday... was planning on a workout after work, but needed to attend to a friend's emergency and then the family was at the house. I cooked super yummy dinner from one of my healthy recipes (whole wheat penne, part skim ricotta, arugula). But still hit up the froyo joint twice that day.

Sunday, Sunday, Sunday!

What an awesome way to spend a day off! We headed to Sedona. I was fighting going all morning due to the 45 degrees and serious rain going on there. Yes, I live in beautiful Phoenix now. I will complain about the cold and rain. I have been spoiled. Did I mention it was 75 degrees here all week? Yea, take that snowy DC! We got up to Sedona and it was pouring. Why not delay a little bit with some lunch at Javelina Cantina? I did MUCH better on dining out choices. Advice Numero Uno... when eating Mexican, look for the a la carte menu. One shrimp tostada and a side of beans.. PERFECT! Not too much food. By the time we got to the start of the trail around Bell Rock and Courthouse Rock, the rain had almost subsided (not enough for me to be too excited yet). So decked out in our bright green and blue parkas... yes I said parkas, like the plastic ones haha... we headed out on a 4.3 mile trek. Bye bye rain and hello fantabulous! Did some rock climbing too (check out the pictures below!) and ran a bit of the trail which made me very eager to get back to trail running ASAP!

Go to snack! Try it!

So in my quest to figure out how to eat well at work without a microwave, I have come back to being a greek yogurt fiend! Why greek yogurt is so good for you? HIGH protein content (6oz contains about 8 g of protein) no added sugar (check out http://www.youtube.com/watch?v=11IQYaHAONs) good brands such as Fage and Chobani use hormone free cows. Winner winner chicken dinner!

For my snacks I eat about 6 oz of fat free greek yogurt topped with rolled oats, raw sunflower seeds, raw almonds and honey drizzle. YUMMAY!

Never bite off more than you can chew, never drink more than you can consume...

I did not follow the latter.

Some bad news I got this week led to a party at a friends house and too much beer. Definately needed it after the stress I've been under, but totally killed my ability to work out yesterday. I tried to combat the hangover without killing my diet by eating a whole wheat bagel with egg and cheese, but that didnt work. So philly cheesesteak did the trick.

My aunt and cousin came in town last night and we headed to Oregano's for dinner. if you dont know Oregano's... then I'm sorry. Guacamole, chicken caesar salad... not so bad could have done A LOT worse with their amazing pizzas. But I gave into some of the chocolate chip cookie and ice cream YUMMAY!

Alright, alright. I'm back on track this morning and sticking to it! Went for a short 2 mile run this morning which didn't feel horrible. I definately need new running shoes (IAN!) and need to get my cable for my baby ipod again. Carrying that big ipod is throwing me off! Tonight it's to the gym with Pat and I'm working it hard.

Day 2

WOOHOO! No cookie eating today! I actually saw them sitting on the counter this morning and proceeded to bag them up and take them to work. TAKE THAT!
Headed to the gym quite pumped up and ran a mile (so sad considering what I can do). Followed that with 45 min of crosstrain on stepmill and star trac runner. Very niiice....

Picked up some yummies for meals at work today (no microwave makes this interesting!)

So this is staying short and sweet because meso tiiiired.