# 99 WORKOUT

Posted on March 26, 2013 by Itz Linz

We had a snow day yesterday in St. Louis. 12 inches of snow will shut down all the St. Louis schools, but I’m not complaining because that means my spring break was extended for a day! I slept in (til 6:00 am), drank coffee, ate breakfast, read blogs, then headed to the gym to meet Diana. We ended up doing this quads & calves workout, and baby oh baby we were feeling the burn! Diana got an action shot of me doing long jumps.

I always get comments on the fact that I smile during workouts. What can I say? Exercise makes me happy! Plus, working out with friends or family is the best thing ever.

Speaking of workouts, itz been way too long since I’ve shared one with ya! I’ve already mentioned how I get super antsy just laying out by the pool, so my brother Justin suggested we work out poolside. You think I was game? Of course! I guess Justin and I have a thing for workout out while on vacation. Remember the Up the Ladder Beach Workout? Yeah, that was in Mexico. Here’s our Arizona workout:

We started with 33 push-ups (I did mine on my knees).

Then did 33 squats.

And ended with 33 sit-ups (well, I did crunches).

Oh, and then we repeated this # 99 WORKOUT three times total. That’s 99 reps of each exercise. You better believe it was tough with no rest in between!

The great thing about this workout is that it can really be done by anyone (modify as needed), anywhere (no equipment required), and anytime (on vacation? sure!).

Do you smile during workouts? I can’t seem to help it! Do you workout with friends or family? How about on vacation?

Feel the Burn Total Body Workout

Posted on February 7, 2013 by Itz Linz

How do you feel when plans change? I don’t mind it at all as I’m super laid back and usually make plans at the last minute anyway. Jonny, on the other hand, loves to make plans far in advance, and gets upset if we deviate from them or if they change. I suppose that one of the reasons we work out so well? #oppositesattract Anyway, last night I had plans to meet Clare and Becca for dinner, but the place we intended on going to closed earlier than we expected.

We decided to go to Nadoz Cafe. I was stoked because I’d been wanting to eat there after trying their juice. Well, they closed earlier than we thought, too! Nadoz also has a wine bar that is right next door, so we went there instead.

Plans changed from having juice with dinner to vino, but it was fantastic anyway since my company was the most important part. I ordered the sea scallops and they were just as delicious as they were beautiful (as you can tell from my empty plate!).

Yesterday after school I led a 45-minute workout session with a few teachers who stayed after. Itz part of our Wellness Wednesdays, so every other week I teach a bootcamp-style class while another teacher does Zumba classes on opposite weeks. I love my co-workers anyway, and this is just one more reason why!

This was the second class that I led, and I have to get creative since we workout in the library. No equipment. I titled the workout Feel the Burn because that’s exactly what our muscles did. Plus, it worked our total body.

Resources for the exercises that aren’t quite as common: Skaters, Plank Walk-Ups, Frog Jumps, Diamond Push-Ups, Plie Squats, and Supermans.

We warmed up for 5 minutes by running up and down the school stairs (three flights). Then, we completed the circuit once through, and then a second time with 30 seconds of work and 10 seconds of rest. My muscles were burning!

Feel the Burn Total Body Workout can be done anywhere, anytime, and requires NO equipment! No more excuses, friends, get it done!

Since my classroom has exercise balls for chairs, I’d like to design our next workout using the balls. What are your favorite moves on stability balls?

#15 Full Body Circuit Workout

Posted on December 27, 2012 by Itz Linz

After all the decadent food, sweet treats, and flowing drinks we’ve all been consuming lately, I hope y’all have made it to the gym or done something to stay active. (Yes, I’m lookin’ at YOU!) You know how I feel about that! If not, don’t beat yourself up; instead, START NOW! Itz never too late to MOVE. And I’ve got the perfect routine to whip your booty into shape and sweat out some of that blissful holiday food. Itz a FULL BODY CIRCUIT WORKOUT!

Ooooh baby – this was a good one! My friend and I did it together and we were sweating, hearts racing, and were SORE the next day. All signs of a stellar workout in my opinion. You can, of course, substitute dumbbells for the barbell or not use any additional weight at all. I prefer barbells for lunges and squats as I think itz more comfortable and less awkward than holding dumbbells.

Last night I dropped by my sister’s house because the Chanukah gift she ordered me came in. I decided to do a last-minute vlog on how to do plank walkups because I’m not sure that’s a very common exercise. Stephanie got me new pajamas, so I’m sporting them during the video. Don’t mind my long underwear! Jacob, my nephew sidekick, is right alongside me helping out (and is in his jammies, too!).

You even got a quick glimpse of my niece, Audrey!

See? #PROOF I did it!

Which do you prefer for lunges and squats: barbells or dumbbells? Have you ever done plank walkups before?

Basic Leg Workout

Posted on November 21, 2012 by Itz Linz

I’m enjoying my first day off of this holiday week, how about you? One of my greatest joys of being off work is sleeping in, and heading to the gym at my own leisure. Usually, I wake up at 5:15 in the morning, but today I made it a bit later. Sans alarm is always a good thing, no matter how early. Following my new workout schedule, I’m hittin’ legs today at the gym. Itz a basic routine, but one that works all the muscles and leaves you sore the next day. Don’t say I didn’t warn ya!

Supersets are my favorite. Have I said that before? Now that we’ve talked fitness, let’s talk food. It is the week of Thanksgiving, after all. Itz What I Ate Wednesday (WIAW) with Jenn at Peas and Crayons. Click on the button below to see over a hundred other like-minded bloggers posting delicious eats.

We’ll start with breakfast. Coconut Flour Pancakes, obviously.

Topped with coconut oil and fresh strawberries. Day after day, it doesn’t get old. Lunch the past couple of days has been leftover grilled chicken breast from my parents’ house (we graciously always accept leftovers!) wrapped up in a whole wheat tortilla and stuffed with spinach.

I smeared stoneground mustard from my September Foodie Pen Pal all over the tortilla. Simple, yet delicious. Last night for dinner, Jonny and I went over to his aunt and uncle’s house because a very special someone was in town.

Rose is a hilarious, adorable, smart, and sassy seven-year-old who lives in Los Angeles. We don’t get to see her very often, so when we do itz a real treat. Rose is Jonny’s cousin’s daughter and was our flower girl in our wedding. Dinner definitely didn’t disappoint. How can you go wrong with pizza, salad, toasted ravioli, and spaghetti? You can’t! Dinner x 2:

Later today I’m meeting this lovely lady at Panera for our traditional lunch when she’s in town. As always, I’m super stoked to see her and catch up in person!

*Important sidenote: Last weekend, my blog went through some changes. However, some of my e-mail subscribers did not get switched, so please enter your e-mail address on the right side to subscribe and receive e-mails with each new post!

Are you off work today?

Teacher Appreciation Week

Posted on May 11, 2012 by Itz Linz

Just finished a lovely lower body workout. I did super (or triple) sets of exercises with jumping rope for a minute in between. (I love that active rest!) Check it out:

Lower Body Jump Rope Superset Workout

*Tripleset – Squat on Smith Machine: 70 pounds, 15 reps
*Tripleset – Calf Raise on Smith Machine: 70 pounds, 20 reps
*Tripleset - Plie Squat on Smith Machine: 70 pounds, 15 reps
~Superset – Lunge with Barbell: 40 pounds, 30 reps
~Superset – Deadlift: 40 pounds, 15 reps
*Superset – Hamstring Curl with Stability Ball: 15 reps
*Superset – Alternating Supermans: 30 reps
~Superset – Hanging Leg/Knee Lift: 15 reps
~Superset – Back extensions: 10 pounds, 15 reps

So in between each superset, I jumped rope for 1 minute. For example, I did the squat, calf raise, plie squat, then jumped rope for 1 minute. I repeated until I completed 3 sets of each exercise. Tomorrow I will lift uppper body.

This past week was Teacher Appreciation. On Tuesday, our PTO hosted a wonderful luncheon for our school staff which I captured in the last WIAW. We really are so lucky and grateful for our PTO as they truly have students’ best interest at heart. They are incredibly supportive of us and constantly do little things to show their gratitude. Within the luncheon, they had this token of appreciation:

“Thanks for helping our children grow; please take a rose as you go.” And they had a huge vase of roses displayed for us each to grab one on our way out. So sweet! This week’s High Five Friday is dedicated to teachers. (Even though Meg is not hosting HFF this week since she is on her tropical vacation and road trip, I’m still participating! But I’m very glad for Meg’s vacay! And kind of jealous.)

Thank you, Teachers, for your hard work, compassion, and patience with students everywhere. I do believe we are making a difference in the lives of children and, more now than ever, they need those positive role models and strong relationships. A couple of fellow bloggers who are teachers deserve some recognition.

Clean Eating Chelsey: 5th grade teacher – I don’t know how you do it, Chelsey. I love my third graders, but I can’t imagine teaching an older grade! From your stories, you are obviously well-loved and such an effective teacher!

Powercakes by Kasey: Currently, completing (and finishing!) her student teaching in Health and Physical Education – even teaches her students Zumba! What a fun area to get a degree in and what a positive influence you are making in helping students lead healthy lifestyles!

My amazing teaching team: We totally rocked this year! (I still can’t believe we have 9 days of schoo left!) We all work so incredibly well together, have a ton to contribute, and are always there to support each other both professionally and personally. And sometimes we like to wear wacky tacky clothes together. We have a lot of fun together!

I know there are tons of other fellow teachers-bloggers out there, so for you: Happy Teacher Appreciation Week! I do hope something special was done for you, no matter how big or small, just know that your hard work with students is making a difference.

What other teachers are out there? What is your subject area/grade level?

Wake Up & Work Out

Posted on April 2, 2012 by Itz Linz

After a fun weekend, itz Monday once again. Shocker, right? Not so much. I am thrilled that this week marks the second-to-last week of the LiveFit training program I have been following! I am in Phase 3 and it’s definitely my favorite phase, but I am ready to be done with the program. I go through total phases in terms of working out. I crave to have a workout schedule and then I get sick of feeling bound to a training plan. Then, I do my own thing for awhile and I’m excited to get back on a schedule. I guess that’s what makes it exciting, eh? Here’s today’s workout:

Week 11 Day 1: Legs

Circuit: 30 reps each
Barbell Squat: 70 pounds
Leg Press: 135 pounds
Stiff Legged Barbell Deadlift: 50 pounds
Barbell Lunge: 40 pounds
Calf Press on Leg Machine: 150 pounds
Complete circuit 3 – 4 times.

I like this circuit. 30 reps is a lot to do, so it definitely challenged me during the workout. Update time:

I did meet my goals, but I think it’s time for a change. I’ve got the plating my food and drinking enough water thing down pat. For some reason, last week I went to bed later than usual (after 10 pm!) and this made waking up in the morning much more difficult. It was a snowball effect. Some mornings I took the extra sleep, so I had to get to the gym after school which I don’t love. I like having my freedom when work is over. When I don’t workout in the morning, I don’t feel as good throughout the day. Also, I didn’t follow Week 9 as closely as I should have. I did complete five days of activity, but that’s it. And two of those five days were walks with Zoey. So not my usual workout pattern and I didn’t like it.

My new goals for this week: Go to bed before 10 pm and wake up and workout before work. Ready, set, go! Thanks, Best Body Bootcamp for a little extra motivation.

Speaking of motivation, tonight is the first session the Healthy Eating Challenge hosted by Whole Foods. It is completely sold out; I think that is a good sign that it will be an awesome event. I’ll bring you the update tomorrow.

What’s your motivation?

Itz WIAW Zona Style: Part 1

Posted on March 21, 2012 by Itz Linz

The third Wednesday in March brings us another edition of WIAW Goes Green!

Like my San Diego vacation, my Arizona vacation was filled with equally tasty eats. So much good food was consumed that I decided, once again, to split them up into two WIAW posts: Part 1 & Part 2. Even though I was out of town, I kept with the green theme.

On Saturday morning, we went out to breakfast at a place called New York Bagels ‘N Bialys. I ordered the Veggie Omelette with eggwhites, peppers, broccoli, shrooms, onions, and spinach. (I subbed spinach for the tomatoes; I don’t like how watery tomatoes make eggs. Plus, I wanted to get an extra dose of green for St. Patrick’s Day! )

I requested fruit as a side and an oat bialy. I had never heard of a bialy before, but after looking it up online this is what I found:

Bialys came to the United States from Bialystok, Poland, and they are sometimes known as Bialystok Kuchen. In the early 1900s, hundreds of thousands of Eastern European Jews immigrated to American and settled in New York City. They brought with them their taste and recipes for bialys. While there were once dozens of bialy bakeries in New York, the number can now be counted on one hand. Bialys have long been a staple in New York delicatessens and a favorite of the Jewish community. (source)

I love learning about the history of food, especially when it relates to Jews – my people! The bialy was light and fluffy. Jonny ordered a jalapeno bialy and it was equally delicious! My breakfast certainly kept my full for quite some time.

For lunch Jonny and I walked to a place called Paradise Juice. We actually went there a few times because it was so convenient, tasty, and healthy! I ordered the Antioxidant Smoothie that included pomegranate, acai, blueberry, strawberry, and banana.

It was dee-licious! I asked Jonny to hold it while I ran into a store real quick. There was about 3/4 left. I told him he could try it, but NOT to drink the entire thing. Who was I kidding? When I returned there was about 3 and a half mini sips left. Not happy. I made sure to take a few extra drinks of his Mango Fitness smoothie the following day. Take that.

As I mentioned before, we went to Z’Tejas for dinner. We began the meal with the Tejas Trio appetizer per Robbie and Becca’s recommendation.

Fresh chips, hand-hacked guacamole, chile con queso with chorizo and salsa picante. The first basket of chips went like wildfire and the second wasn’t much slower. All three dips were fabulous and made me even more excited for my dinner: Smoked Chicken & Black Bean Salad.

I really enjoyed this salad! “Tossed greens with smoked chicken and black beans in a red wine vinaigrette, topped with creamy goat cheese, green and red bell peppers, Roma tomato slices, and red onion rings, sprinkled with roasted pumpkin and sesame seeds.” The combination of beans and seeds and chicken made for an uber filling salad.

Stay tuned for next week’s second edition of WIAW Zona Style!

In workout news, I made it to my gym after arriving home yesterday. I began Phase 3 of LiveFit and I can already tell this will be my favorite phase yet! This phase focuses on fat burning instead of muscle-building. The workouts include supersets with short bouts of cardio. My heart rate was elevated during the entire workout and I really like how this gave my body quite a change from simply lifting weights or doing steady state cardio.

*Phase 3*

Week 9 Day 1: Quads & Calves

*Superset – Leg Press: 3 sets of 15 reps (150 pounds)
*Superset – Freehand Jump Squat: 3 sets of 15 reps
^Superset – Single Leg Split Squat: 3 sets of 15 reps per side (40 pounds)
^Superset – Jump Rope: 3 sets of 1 minute
*Superset – Walking Barbell Lunge: 3 sets of 20 reps (40 pounds)
*Superset – Long Jump: 3 sets of 20 reps
^Superset – Leg Extensions: 3 sets of 20 reps (60 pounds)
^Superset – Lateral Bound: 3 sets of 20 reps
Smith Machine Squat: 3 sets of 20 reps (70 pounds)
*Superset – Standing Calf Raises: 3 sets of 20 reps (90 pounds)
*Superset – Jump Rope: 3 sets of 1 minute
^Superset – Calf Press on Leg Press Machine: 3 sets of 20 reps (120 pounds)
^Superset – Jump Rope: 3 sets of 1 minute

Tofu Press Giveaway Winner: I used RANDOM.ORG to choose the winner.

Congratulations #16, ittybitsofbalance! Please e-mail me within 24 hours with your mailing information and enjoy your Tofu Press!

Thank you to everyone who entered the giveaway!

Do you like completing supersets during your workouts?

GT in the AZ

Posted on March 16, 2012 by Itz Linz

We got in to Arizona around 7:45 last night which was 9:45 St. Louis time. We picked up a bite to eat and then went back to Robbie’s condo to eat and watch the Jersey Shore finale. Since the Shore is such quality tv, we always try to model our lives around it. Not. However, Jonny in particular loves the “GTL” as shown on Jersey Shore. (Gym. Tan. Laundry.) Today has been filled with G and T. No L and we’re fine with that. We woke up later than normal due to the time change, so we enjoyed a cup of coffee (love it on vacay!) before going to the condo complex’s fitness center. It had limited equipment, but it got the job done.

I was due for a legs workout, but couldn’t quite replicate the LiveFit’s given leg workout, so I made do with what I had and got my heart pumpin’! I did leg extensions, leg presses, calf presses, 100 lunges, and a little time on the one lone elliptical. It worked. It only took about 30 minutes and I was fine with that because Becca and I plan on taking her dog Bobo for a walk later this afternoon. After the G, we ate some B, and then headed to the P for some T. Heh heh heh.

The pool situation is magnificent! The temperature is around 80 degrees with no humidity, so it feels amazing. Jonny and I got in two hours of sunshine before walking up the street to get a smoothie for lunch. At the pool, we brought all of the necessities.

Water, magazines, sunscreen, snacks, sunglasses, and some jams from Pandora’s Grateful Dead station (Jonny’s choice) blasting from the phone. It has been a fine, fine day, so far, my friends, and it’s not even halfway over.

I’m headed back down to the pool before the sun goes away. Good thing that won’t be for several more hours. I love vacation.

Do you workout while you’re on vacation?

T-Shirt Time

Posted on March 9, 2012 by Itz Linz

It came. It finally came. I had been waiting for a couple of weeks and when I got the confirmation email saying it had been shipped, I was even more excited. Then I started thinking about all these really great poses I would do to show you. Naturally I settled on a jumping photo. Those are the best. Just look up at my header for goodness sakes. I knew I would need some help with the photography aspect, so I asked my non-photographer husband. This is what I got.

Good idea. Poor necessities. Like a camera equipped to handle the intense action that my jumps bring. Like a husband with the photography skills parallel to my sister. Let’s face it: I need SCP. And a new camera. Not a new husband though. I’m keeping him. Lack of photography skills, toothpaste fails, and all. I had to resort to a self-portrait just to show you what came to my door yesterday.

My Team Roxie shirt! This shirt totally ROCKS! (Pun intended.) It’s really cute (black and pink is my favorite color combo), it’s super soft (I would have slept in it if I hadn’t planned on wearing it today), and most importantly: it supports an amazing little girl and unbelievable family. If you are unfamiliar with the Team Roxie story, please get yourself up to date by reading this now. And if you want to ROCK the shirt (you should), go here now.

My morning workout entailed legs day number two for the week:

Week 7 Day 5: Legs

Leg Extensions (warm up): 2 sets of 15 reps (60 pounds)
Wide Stance Barbell Squat: 6 sets of 8 reps (80 pounds)
Seated Leg Curl: 4 sets of 8 reps (70 pounds)
One Leg Barbell Squat: 4 setes of 8 reps (40 pounds)
Barbell Lunge: 3 sets of 20 reps (40pounds)
Seated Calf Raise: 3 sets of 20 reps (135 pounds)
Standing Calf Raise: 3 sets of 20 reps (80 pounds)

Now I’m off to finish my breakfast, take a shower, and put my Team Roxie shirt back on. Yes, I put it on right from the box yesterday just to take a picture in it. Yes, I’m wearing it without washing it first. Sorry I’m not sorry.

Good-Buy

Posted on March 6, 2012 by Itz Linz

Since our recent home purchase, Jonny and I have been a lot more careful with our money. We have never been big spenders, but we have always gotten what we wanted without thinking twice. Well, now we’re thinking twice with every penny we spend. Plus, I’ve always loved a good deal, but now I just love them even more. (Just ask Justin. He always makes fun of me for it.) Anyway, this past weekend I found quite a few good deals that I was totally excited about. Like spinach. Yes, spinach.

$3.88 for a pound of organic baby spinach! Usually it’s around two dollars for six ounces! I found this at Sam’s Club and let’s just say it will definitely be making an appearance in my grocery bags on a weekly basis. I cook spinach every time I make eggs which is 3 – 4 times a week. Jonny and I both enjoy steamed spinach with dinner or I use it in my lunch. Call us Popeye, but we go through spinach fast! Another Sam’s Club deal:

I don’t remember exactly, but I’m pretty sure this was $3.88, too. It was definitely under four bucks which is a total steal because grocery stores usually sell one pack for three dollars and this included two packs! Hold your excitement, please. Jonny takes a sandwich to work everyday for lunch, so we’re always in need of sandwich thins or bread and the Arnold 100% Whole Wheat Sandwich Thins are ones we both enjoy. They freeze well, too, so I pop one package in the freezer and take it out as needed. My next two buys weren’t as much about the price as they were about the taste. Still, they can be considered “good-buys” because they were.

I sure do love me some chocolate milk! I love it even more knowing how beneficial it can be after a hard workout. I don’t drink a whole lot of milk plain, but when I use milk, I use a variety (cow’s, almond, soy, flax), so I was willing to give this chocolate soymilk a try. I was surprised at just how chocolatey and tasty it was! The protein and vitamins it contains is just an added bonus. Now, for the star of the show:

You read correctly, friends. Cookie Butter. When I first heard of cookie butter I instantly headed to Trader Joe’s. I was disappointed when I couldn’t find it at first, but each TJ trip I made I scoured the shelves. And finally… finally… I laid my eyes on the tantalizing jar. You better believe I took a spoon to that bad boy the second I stepped foot in my house. Before I even said hello to Jonny or unpacked the groceries or pet Zoey, I dug in. One spoonful, two spoonfuls, ~~six spoonfuls~~ later I brought a spoonful to Jonny and demanded he open up. Now that there is just half a jar left, we both decided that this magical item will not be making a weekly appearance in our pantry. Can you say zero self-control? Good thing I made it to the gym this morning!

Week 7 Day 2: Legs

Narrow Stance Squats (warm-up): 2 sets of 15 reps (50 pounds)
*Superset – Narrow Stance Squats (heavy): 3 sets of 15 reps (70 pounds)
*Superset – Standing Calf Raise: 3 sets of 20 reps (70 pounds)
*Superset – Leg Press: 4 sets of 8 (150 pounds)
*Superset – Seated Calf Raise: 3 sets of 20 reps (120 pounds)
Barbell Step-Ups: 4 sets of 8 reps (40 pounds)
Walking Barbell ‘Double’ Lunge: 3 sets of 20 reps (40 pounds)
Single Leg Barbell Squat: 4 sets of 8 reps (40 pounds)
Leg Extensions: 3 sets of 10 reps (60 pounds)

And with that hard leg workout, I’m off to drink some chocolate milk with my breakfast!

Have you ever had cookie butter? What are some good-buys you’ve found?

Itz Linz

itz the life of linz

Tag Archives: legs