Elizabeth Lee Personal Training

11/10/2017

Some female metabolism fun facts:

Women will lose 5lbs of MUSCLE and gain 10lbs of FAT per decade with low activity levels...

Post ovulation females burn an extra 200-300 calories/day for those few days. Yay! Bonus calorie burn, at least something good comes out of these cycles! Menopausal/post-menopausal women need to watch out for the loss of this bonus calorie burn because you are at higher risk to gain weight.

A trained body burns 70% fat at REST. So, the more you strength training you do the more fat you burn AT ALL TIMES!

Moral of this post, lift weights often and fluctuate lifting HEAVY. The more active your muscles are the better off you are long term ladies. And no, you wont get "to big"... you dont eat enough calories (we're talking over 4k/day) or have enough testosterone to get big and bulky. Trust me, you will be ok!

05/11/2017

Looking for a way to shed a few extra lbs with a simple addition to your normal workout and food routine?! Fasting cardio. Get up 30 minutes early get on a bike, go for a fast paced walk, or just hit some moderate cardio circuits in your living room. It's easy moderate paced, mild heart rate work that eats directly at your stubborn body fat stores. That's right, eats your stubborn fat because you didn't eat before this! Your body is forced to eat at the stored fat. Just an extra 20mins a few times a week. Message me with questions. Enjoy!

05/01/2017

Wedding season is just about to begin! I am personally getting ready for my day in September.

04/27/2017

Over the weekend I had two athletes perform in races around the county!

Rob traveled to Disney World to race in back to back days of 10k and a half marathon. He finished with flying colors, got some new medals and is pressing forward in search of a fast race time!!
Don took on an amazing feat of completing the 140.6 miles of an Ironman here in the Woodlands!! He took less then 14hours and flashed a thumbs up on mile 44 of the bike where I watched him race past. A first time racer and a rockstar completion!!

Who will be next?! Keep up the great work everyone!!

08/18/2016

Look out! Technology is coming for you!! From computers to smart phones and now vacuums that clean for you. Technology is a wonderful thing and it can do amazing things including increase your body fat... enjoy your toys but be sure to watch your activity level and use your added free time to get in a workout 😉

05/02/2016

I have the up most respect for Iron People! I have the honor of training a few and the Woodlands Iron Man coming up in less then 2 week! This is the map of the 92 miles (shorter then the usual 112 mile ride due to course conflict) for the bike. It is SO profound when you see it laid out on a map. They will be biking to places it takes me over 30 minutes to drive one way from the start point! Amazing!

Best of luck to everyone! I can't wait to go watch this through out the day. Hoping one of my all star client successfully qualifies for Kona!


http://www.mapmyride.com/routes/view/1059996600

Route from MapMyRide

04/16/2016

LEG DAY! Aside from all the normal stuff on leg day here is a FUN combo you can do that will completely exhaust your Quad muscles. Every client I have done this with yells their praises for it :P

Knee Extension at a moderate weight for 4 sets of 25 repetitions! WOAH that is a lot, your legs with burn like crazy while doing this one. Rest between sets on the machine for about 45 seconds before continuing.

Then, WALL SITS for as long as your legs can hold given you just burnt out ALL the energy stores left in them... Repeat this 4 times after completing the extension exercises.

Hold the hand rail walking down any stairs after this... Enjoy the gains!

04/15/2016

FIBER FRIDAY!

Do you get enough fiber? A physician I work with brought up the importance of this during a random conversation we had while training...

Did you know, Fiber can: (aside from the normal p**p stuff...)
-Reduce blood pressure
-Control blood sugar levels
-Help you reach body weight goals!

All of this equals a healthier YOU!

Where can you get fiber?
-Whole-grain products
-Fruits
-Vegetables
-Beans, peas and other legumes
-Nuts and seeds

How much do you need?
Men under 50: 38g
Men over 50: 30g
---
Women under 50: 25g
Women over 50: 21g

Here is my source with more information if you fancy reading about it. Check out the differences in the solubility as well. If you look into fiber supplements it's important to know the difference based on your bodies needs! (Soluble = benefiber, Insoluable = Metamucil)

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

Dietary fiber offers many health benefits. Here's how to include more in your diet.

04/04/2016

Here is some more positive thinking motivation...

We ALL have bad days right? Well, how do you go about getting through them?

My best advice is to put a BIG smile on your beautiful face, focus on what you have to get done, and PUSH through (because you are STRONG and you can get through it!). Then, go home and do something you enjoy, maybe have a glass of wine and a bath. Look at today as a great opportunity to have gotten better and stronger at dealing with anything that doesn't go as intended. Know that the next time you will be that much more able minded to get though it!

ALWAYS remember...

Tomorrow is a NEW and wonderful day. Be happy you are here and have a fresh start tomorrow.

03/30/2016

Remember our 7 aspects of health? Well relationships are one of them!

This is some great advice for any of us with the day and age with live in. It's great for friends and family relationships alike. If you need to read through quick skip the intro and go straight to the list of what to do. That is all ya need. As always, enjoy!

During the busy years of building careers, setting aside time for friends can feel self-indulgent.

03/22/2016

This is a long one but totally worth a read! Enjoy, it will really make you think!

It is almost April 1st, we are 4 months into the new year! Plus, it is almost the SUMMER! Are you accomplishing your Fitness Goals up to this point?! I certainly hope so but if you need a refresher and a pick me up read through this and spend some time in thought on it.

Think about your most PRIZED possession... (Your phone, computer, CAR?!, a pet, ect.) something that if damaged or removed from your life would affect you for a long period of time. What do you do to ensure this object is well cared for? Feed it, wash it, protect it from damage (driving safely, using screen covers, having virus protection)?

Now, take your thoughts on this item and translate it down to this...

What does your BODY mean to you? Where would you be without it? If it broke could you replace it without spending large amounts of money and possibly physical pain? Would your income be affected if you could not do your job or go to school because something is not right? Would all of this affect you and your loved ones?

So, with this in mind…

With a little time and effort could you make your body run like a well-oiled machine and create better odds you will live a longer more functional life (Just like your car, or computer, or a healthy pet)? Then why do we so easily…
-skip a workout
-avoid activity (just one more episode on Netflix)
-order French Fries one more time don’t worry you will get a salad next time…
-have a few to many drinks or have just one beer a day (that is on average 1080 calories a week, in 3 weeks that is enough to gain almost an entire pound of body fat!)

All of these things work against what should be our most valued object in the entire world! Think about it, where would YOU be without YOU… You need to treat your body like your most prized possession!

How to do so?
-Limit alcohol, it is after all a toxin for our body (Don’t drink on week nights, have a few less drinks on the weekend. Cut back as much as you can.)
-Get to the gym and SWEAT IT OUT! (Exercise has been proven over and over to provide endless physical benefits. After all, our machines were made to MOVE.)
-Watch what you eat! You don’t feed garbage to your pet, you don’t put the wrong oil in your car, so don’t do it to your body! Think of your body as a machine, it needs the right fuel to run properly. (Take your vitamins, eat your veggies, get enough protein and healthy carbs.)

All of this will translate to a healthier, happier YOU! After all you are all you have in the end so take care of that machine, it’s priceless!

Love,
Me

03/15/2016

I just invested in a Membership and study material to move my training to the next level! I will begin studying for NSCA's Certified Strength and Conditioning Specialists. This is a cert that can only be taken by a degree holder in the area of Exercise Science. I look forward to expanding my knowledge and joining an elite group of professionals! Woo!

https://www.nsca.com/Certification/CSCS/