Pilates Instructor - Personal Trainer - Sports Nutritionist - San Clemente Ca.

Quote of the month

lizfitness@gmail.com (Liz Fitness) — Wed, 17 Mar 2010 23:26:00 +0000

"A woman who is convinced
that she deserves to
accept only the best,
challenges herself to give the best.
Then she is living phenomenally."
Maya Angelou

Estimated Daily Caloric Intake for Runners

lizfitness@gmail.com (Liz Fitness) — Thu, 04 Mar 2010 19:10:00 +0000

Please click this link for a printable word document:
Daily%20Caloric%20Needs%20for%20Runners.docx

South County Runners Club: Chart for Daily Caloric Needs

Females:

Age	30	35	40	30	35	40	30	35	40
Height	5’1	5’1”	5’1”	5’4”	5’4”	5’4”	5’7”	5’7”	5’7”
Weight	110	110	110	130	130	130	150	150	150
BMR	1279.2	1255	1232	1380	1356	1333.3	1481.4	1457.9	1434.4
Moderately Active: exercise/sports 3-5x week: BMRx1.55	1983	1946	1909	2139	2103	2066	2296	2260	2223
Very Active: Hard exercise/sports 6-7x week BMRx1.725	2207	2166	2125	2381	2340	2299	2555	2515	2474

Males:

Age	30	35	40	30	35	40	30	35	40
Height	5’7”	5’7”	5’7”	5’10	5’10”	5’10”	6’1”	6’1”	6’1”
Weight	160	160	160	180	180	180	210	210	210
BMR	1709.7	1675.7	1641.7	1872.4	1838.4	1804.4	2097.4	2063.4	2029.4
Moderately Active: exercise/sports 3-5x week: BMRx1.55	2650	2597	2545	2902	2850	2797	3251	3198	3146
Very Active: Hard exercise/sports 6-7x week BMRx1.725	2949	2890	2832	3230	3171	3113	3618	3559	3501

Remember, these are just averages. Your daily caloric expenditure is dependent on many factors. Also please remember that counting calories is only one way to maintain or lose weight.

Please email me at lizfitness@gmail.com with any questions or comments!!

What is BMR? Liz Fitness Nutrition Program

lizfitness@gmail.com (Liz Fitness) — Sat, 20 Feb 2010 06:44:00 +0000

What the heck is BMR?

BMR stands for basal metabolic rate and it represents the number of calories your body burns at rest. This is the amount of calories per day your body burns, regardless of exercise, to maintain normal body functions. It changes with age, weight, height, gender, diet and exercise habits. This calculation is accurate for everyone but the very muscular and the very overweight. It does not take into consideration your lean body mass (muscle to fat ratio). The Liz Fitness Nutrition Program does take this into consideration. :)

BMR Calculator:

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

So the calculation for a 40 year old woman who is 5’5” and weighs 140 lbs would be:

BMR = 655 + ( 4.35 x 140 ) + (4.7 x 65 ) – ( 4.7 x 40 ) =

BMR = 655 + 609 + 305.5 – 188 = 1381.50

BMR= 1381.50 (calories burn at rest)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

So the calculation for a 40 year old man, who is 6 foot and weighs 200 lbs would be:

BMR = 66 + ( 6.23 x 200) + ( 12.7 x 72 ) - ( 6.8 x 40 )

BMR = 66 + 1246 + 914.4 – 272 =

BMR = 1954.4 (calories you burn at rest)

Use the Harris Benedict Formula to determine you daily caloric needs. Multiply your BMR by the appropriate activity factor, as follows:

Sedentary (little or no exercise) BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
Very active (hard exercise/sports 6-7 days a week) : = BMR x 1.725
Extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.9

To lose 1 lb of fat you will need a 3500 calorie deficit. So if you want to lose 2 lbs per week, you will need to reduce your daily calories by 1000 per day. This can be done with a proper nutrition program paired with an exercise routine.

Liz Fitness Nutrition for the workout maniac

lizfitness@gmail.com (Liz Fitness) — Sat, 20 Feb 2010 05:13:00 +0000

Here is another scenario that I see:

You are the workout Maniac. You train hard, 5 to 7 days a week, eat very healthy, but still can’t seem to lose that extra 10-20 pounds. You don’t understand it. Your non-workout friends tell you that you’re crazy, but you know you could look better.

With my nutrition program, we will look at your current diet and see where you are going wrong. It is all about nutrient timing. I will calculate your BMR (basal metabolic rate) to see how many calories you should be taking in, and then design a nutrition program that will give you the calories you need to maintain your hard earned muscle, lose the extra fat, and be ripped by summer.

Liz Fitness Nutrition for the daytime dieter/nighttime binger

lizfitness@gmail.com (Liz Fitness) — Sat, 20 Feb 2010 04:56:00 +0000

You decide you are going to start a healthy eating plan, on Monday. The whole weekend you ‘let yourself go’, knowing that you are going to ‘start on Monday’. Monday comes, you do really well for the first part of the day, but you have a horrible headache and you are really sluggish. You stick it out, snacking on your carrot sticks and celery. By the time you get home, you are famished. Even though you know you should make a salad, you decide to have a little bite of your kids mac and cheese. The bite turns into a big bowl. Since you blew it already, you decide to have dessert too. You feel guilty, and decide to start again in the morning. You do great the next day, eating very few calories, are famished by the time you get home, and the same thing happens.

In this scenario, you are starving your body during the day, which slows your metabolism. Then at night, you gorge because you are so hungry, and your body is not using those calories, so you STORE them!! Right on your bootie or your belly. And until you kick this bad habit, you will continue to slow down your metabolism and store the extra calories as fat.

Contact me today to get you started on a your own personal training regimen and proper nutrition program to lose fat, gain muscle, and not starve to death! LizFitness@gmail.com.

Nutrition For the Time Starved!

lizfitness@gmail.com (Liz Fitness) — Sat, 20 Feb 2010 04:33:00 +0000

Are you starved for time? You don’t have the time to make healthy meals, so you just get whatever is quickest for you and your family?

Here is a scenario I hear from the time starved:

You decide you are going to start a healthy eating plan. You do really well for the entire week, and you’re feeling pretty good. The weekend comes, things get hectic, and you don’t have the time to making something healthy, so you get pizza for the family and enjoy several slices. Sunday night is Chinese food. By Monday, your energy is gone, and you begin the same old pattern of work, easy fast food for the family, relaxing on the couch (because you are too tired to do anything else), then bed.

This scenario is a viscous cycle. In short, when you’ve been eating crap, your body has to process it all and filter it. This makes you tired and groggy. Then you don’t have the energy to make healthy meals. So you eat some more, fast, easy crap. Then you sit on the couch and the crap food turns into fat deposits that your body stores for later (on your hips, thighs, and belly). Then you feel like crap, because you’re fat. So you decide to start a diet again. The cycle continues.

This cycle is wreaking havoc on your metabolism. Taking control and learning new habit’s will take just 21 days. With my 4 week diet plan, you will get 16 meals that you can make in advance for your family to enjoy. Yes, you can still have Pizza on the weekend! The Liz Fitness Nutrition healthy eating -program will help you take control of your food so that you will have energy and not feel like a slug at the end of the day.

Nutrition for the Fad-dieter!

lizfitness@gmail.com (Liz Fitness) — Sat, 20 Feb 2010 04:10:00 +0000

Losing weight is tough. Here is one of the scenarios I hear all of the time:

You try a new diet for two weeks, and it works! You lose the weight you want to lose! You're feeling pretty good about yourself, and you let yourself slip a little at the weekend BBQ. It continues through the week, and a couple of weeks from now, your right back to where you started and your jeans are making your butt look big again.

You see other people at the weekend BBQ who seem to be pigging out, but they look great. You wonder why you can’t do that. You think maybe they are just blessed with a high metabolism.

That’s probably not the case. The truth is they have figured out how to turn on their metabolism, so that the occasional weekend pig-out session won't harm them. They don’t do fad diets. In fact, they probably eat all the time.

It’s simple, really. I can help you get started. It takes 21 days to make or break a habit. Let me help you can begin good habits, drop the bad ones, and turn on your metabolism. And soon, you can be one of those annoying ‘lucky ones’ with the fast metabolism.

Quote of the month

lizfitness@gmail.com (Liz Fitness) — Tue, 09 Feb 2010 00:03:00 +0000

Quote of the Month:

"The key to pursuing excellence is to embrace an organic, long term learning process, and not live in a shell of static, safe mediocrity. Usually, growth comes at the expense of previous comfort or safety."

Josh Waitzkin, from his book, "The Art of Learning"

Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging

lizfitness@gmail.com (Liz Fitness) — Fri, 05 Feb 2010 23:46:00 +0000

Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging

NSCA Nutrition Journal

lizfitness@gmail.com (Liz Fitness) — Wed, 03 Feb 2010 01:24:00 +0000

Here are some great nutrition articles I have been reading:
NSCA%20nutrition%20journal.pdf

Target Heart Rate Calculator

lizfitness@gmail.com (Liz Fitness) — Mon, 25 Jan 2010 18:40:00 +0000

http://exercise.about.com/cs/fitnesstools/l/bl_THR.htm

LizFitness.com

lizfitness@gmail.com (Liz Fitness) — Sun, 03 Jan 2010 23:33:00 +0000

How to Find Gluten Free Makeup | eHow.com

lizfitness@gmail.com (Liz Fitness) — Sun, 03 Jan 2010 21:55:00 +0000

How to Find Gluten Free Makeup | eHow.com

Costco Connection - January 2010 - Page 46-47

lizfitness@gmail.com (Liz Fitness) — Sun, 27 Dec 2009 22:57:00 +0000

Costco Connection - January 2010 - Page 46-47

	Look inside >

Getting physical

Running

lizfitness@gmail.com (Liz Fitness) — Fri, 04 Dec 2009 22:51:00 +0000

I will be the team Sports Nutritionist for this club.
Please contact me if you would like to join the team!

Holiday Families in Need

lizfitness@gmail.com (Liz Fitness) — Thu, 19 Nov 2009 04:03:00 +0000

Hi Everyone:

For the last several years I have adopted a family for the holidays. These are families who would have no basics (food, clothing) and certainly no gifts. I would love your assistance with this. If you can take on one child, or even just donate $20, it would be greatly appreciated!! (If you want to be a team captain, like myself, and take your own family, just let me know, I can make that happen!)
This is organized by my client, Ann Bailey. She is a good friend of the Principal at Carr Intermediate School in Santa Ana. This is where the families put in their request for help.

Typically there are several children and one parent, rarely two. My family last year was living in a one bedroom apartment. The year before that, my family was living in the garage of another family's home.

The look on the children's faces when we drop off the gifts is priceless.

Many of you assisted last year and there were eleven adopted families in total. I know times are tough, but all the more reason why these families need our assistance.

Here is how it works:

We try to get a pair of pants, a shirt, a sweater or jacket and a pair of shoes for each kid. I try to get these things where they can return them if they are not the right size (like target). I also like to get each child a book and one toy/game/fun. It is important when adopting a family to have the same number of gifts for each child. We wrap the presents and then we deliver them.

We also need to find $200 for a grocery gift certificate for each family. I will work on this, but will also ask all of you to work on it.

Please contact me at LizFitness@gmail.com if you would like to be involved.

Thanks, and Happy Holidays!

lizfitness@gmail.com (Liz Fitness) — Sat, 31 Oct 2009 19:05:00 +0000

http://www.brightroom.com/view_user_event.asp?EVENTID=58830&PWD=&FROM=photos&BIB=1016

lizfitness@gmail.com (Liz Fitness) — Fri, 30 Oct 2009 19:37:00 +0000

http://www.brightroom.com/view_user_event.asp?EVENTID=58830&PWD=&FROM=photos&BIB=1016

Welcome to my office :)

lizfitness@gmail.com (Liz Fitness) — Thu, 29 Oct 2009 01:49:00 +0000

This is one of my training locations, just north of T-street.

This is my new client, Mark.
Mark want's to lose 25 lbs in 2 months... I will be training him one day per week, and I have given him dietary guidelines to follow and a home workout... Let's see how he does!

Celiac.com - Celiac Disease and Gluten-free Diet Information Since 1995

lizfitness@gmail.com (Liz Fitness) — Fri, 23 Oct 2009 12:38:00 +0000

Celiac.com - Celiac Disease and Gluten-free Diet Information Since 1995

New workout location! Training on the sand!

lizfitness@gmail.com (Liz Fitness) — Mon, 28 Sep 2009 17:04:00 +0000

Park at T-street and head south on the trail to lifeguard station #7.
Give yourself 5 minutes to walk down.
Here is a map to T-Street (A on the map):

Personal Training for all ages!

lizfitness@gmail.com (Liz Fitness) — Sat, 19 Sep 2009 21:54:00 +0000

This is my adorable niece, Aubrianna, representing LizFitness.com sportswear!

My Newest Adventure- Training for a Half Marathon!!

lizfitness@gmail.com (Liz Fitness) — Wed, 03 Jun 2009 15:59:00 +0000

Hi Everyone! I have just decided to train for the Long Beach Half Marathon http://www.runlongbeach.com/site5.aspx (Sunday, 10-11-09) with Lois Tiedemann, (http://www.triathlonbook.com/blog/about-lois/)
a local Iron man Triathlete and running coach here in San Clemente! I am so excited about it! I saw her flyer at the Starbucks in San Clemente, thought about it for a few days, then finally decided to call her. I liked her right away. I knew as soon as I spoke with her and read her blog that I had called the right person.
As many of you know, I enjoy all types of outdoor fitness activites. For some reason though, I have never caught the running "bug".
More than anything right now, I really want to become a true runner!
Although I did run the Vegas half marathon, I didn't really take it too seriously or train very hard for it. But this time, watch out! From now until October For the next 17 weeks, my life will be all about running! I am focused and ready to learn to love running!!!
I will be meeting with the Lois and the group of trainees(which will include my client Dianne and my best friend Louise) 2 times a week as well as doing yoga once a week for my sore muscles. This is all part of the program.
Please check back as I will be blogging about my training experience!

Linda Lane training location

lizfitness@gmail.com (Liz Fitness) — Fri, 13 Feb 2009 05:32:00 +0000

Training at
Linda Lane Beach Park in San Clemente;
Please email me at LizFitness@gmail.com or call me at 949-573-0378
for more information!
View Larger Map

Crunched for time?

lizfitness@gmail.com (Liz Fitness) — Sat, 22 Nov 2008 19:56:00 +0000

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