Get Fit with Liz

Home
Get Fit with Liz

This page offers workout ideas, fitness motivation, and nutrition tips. Follow along for all things fitness and wellness. IG:

22/11/2025

My dear client, Homa, had some doctor’s appointments recently and she has been worried that a doctor would tell her she needs to stop strength training. She’s 69 years young and was concerned a doctor might advise her to stop lifting heavy! She comes to me to train three times a week and is extremely dedicated.

I told her, “Don’t worry! All research shows that strength training benefits everyone- *especially* seniors.”

She got a big smile on her face and held out her hand for a high five.✋ We slapped hands, she walked away, the smile faded and she said softly but directly, “Don’t call me a senior.”

She was NOT joking, but I nearly fell over laughing.

Because she is right!

She explained that she is not a senior. She is not old. You are only a result of your habits and mindset. Her days are filled with duties for her garden, house, grandkids, chickens, a little work, a lot of friends, volunteering, and her faith organization.

No one will be slowing Homa down! Homa, thank you for letting me be a part of what keeps you young! 🙌

14/11/2025

Ever feel paralyzed by all the things you need to do?

You don’t know where to begin so you just… don’t? 🤔

My go-to solution: a focus timer. ⏱️🤓

Give yourself 10- 20 minutes, pick ONE task, and go all in.

Try it for anything you’ve been putting off—cleaning the kitchen, getting in a quick AMRAP workout (see previous post), answering emails, taking a walk… whatever you are putting off doing for some reason or another.

Figure out how much time you can spare and LOCK IN!!! 🔒

What would you use your focus timer for? Mine is usually cleaning the dang kitchen. Drop yours below. 👇

13/11/2025

Hot tip: Prioritize PROTEIN at the first meal of your day.

Skip the sugary breakfast crash. 📉

Starting your day with protein (and some healthy fats and fiber) keeps cravings down and energy steady all morning.

When your first meal of the day is sugar/simple carbs, you’re flooding your system with simple carbs that quickly convert to glucose. This causes your blood sugar to spike fast, resulting in an energy crash which might cause you to reach for more sugar or coffee to find another energy boost. Long term this repeated behavior can lead to insulin resistance and hormone disruption.

First meal of the day—> prioritize protein!

10/11/2025

Don’t have an hour+ block of time right now to get a workout in, but you do maybe have 10 minutes sprinkled 2-3 times throughout your day? 🤔

Good news: Movement snacks add up! 🎉

Set a 10 minute timer and do As Many Rounds As Possible (AMRAP) of the below moves:

🙌15 Squats
🙌20 Mountain Climbers
🙌20 Reverse Lunges
🙌 20 Deadbugs

I still recommend strength training with progressive overload, but this is a great supplement or “better than nothing” alternative. If you always wait around for the perfect moment, you’ll never start.

Get your heart rate up, use those muscles, and prepare to feel better about yourself- and life- in 10 minutes!! 💃

09/11/2025

Your body needs a break between meals. If you snack constantly, insulin never turns off, and your body can’t burn fat.

Before you eat that snack, PAUSE. Are you really hungry? Or are you just bored? Frustrated? Thirsty?? Get curious about how you are truly feeling.

Be sure to eat plenty of fiber, protein, and healthy fats at mealtimes to sustain you between meals. I’ve been enjoying 2 healthy secret weapons that help keep me satiated and blood sugar levels steady. Comment or DM if you are curious.

08/10/2025

Giving a well-deserved client shout-out to Katie Collins!

has been training with me for 6 years now! She’s been in it for the long-haul and she has shown steady strength gains.

Katie is a teacher and a mom of two, and still makes it happen twice a week, showing up for a weekly semi-private and the Saturday morning group class.

Katie works hard, she’s consistent, she goes the extra mile, and she nails it every time. 🎯

And having said all that, what *really* stands out is her attitude. Katie is always positive, warm, and inclusive. She brings the energy- always representing herself well and as setting a great example to others in the group. Simply put, she makes every session better just by being in the room. 🙌

Here’s to strong women, positive energy, and good vibes. Katie- thanks for bringing it!! 💪🌞

10/08/2025

Different day,
Same unilateral glute work! 🙌

These are some of my go-to exercises I do for performance and aesthetics. Save this and give it a go.

Read below for tips- always be intentional with your lifts! ✨ You need to understand what you are targeting. 😊 Comment or DM with form questions. :)

STEP UP
-keep shin of working leg vertical
-hinge hips back as you lower nonworking leg
-drive up through glute of planted leg
-back leg does not assist

REVERSE LUNGE
-hinge hips as you step back
-try to have back knee hit the ground
-shin of working (planted) leg is vertical at the bottom

SINGLE LEG RDL
-keep hips aligned
-engage core
-keep back flat

07/07/2025

Toyed around with my sliders (at my feet) in various forms of plank today.

BUT FIRST, gloves. My turf was so hot in the sun this afternoon that I needed to protect the hands. Before this I tried weaker gloves (didn’t work) and and before that tried plastic bags (did NOT work).

With these moves, you challenge core as well as shoulder strength and stability.

I also did some variations with an element of upper body instability with my Bosu ball.

Clients?! Which ones do you want to try this week? Which ones are the rest of you trying at home?! Do I need better hobbies??

WEIGH IN 👇

30/06/2025

Back and biceps today! 🌞 My daughter’s been home sick and my son and husband at a basketball tournament, so I’ve been homebound and have had time to get in the backyard while she rests. I love having this home gym. ☀️

💪Seated cable row for back with an underhand grip for extra emphasis on biceps
💪Rear delt fly for the back of the shoulders and upper back
💪Finished it isolating those biceps that were working overtime in the rows!

Felt nice to be outside. Still working on my stomach tan. Might be an eternal endeavor. 🤷‍♀️

Save this simple workout for your next back + biceps day!

29/06/2025

💥Unilateral glute training💥

These exercises target your glutes unilaterally—one side at a time—so your stronger side can’t take over and cheat for the weaker one. That’s how you fix imbalances and improve hip stability.

I’ve been religious about targeting my glutes ever since that injury I’ve posted about ad nauseum... I want to make sure I activate and strengthen my glutes so my low back and hip don’t compensate again and cause pain.

Luckily, my obsession is your gain, because EVERYONE can benefit from single leg glute training. Better balance, strength, stability… and aesthetics.

So check it out👇

-kickstand (B-stance) RDL
-single leg bridge
-step-up
-rear foot elevated split squat
-pistol squat

07/04/2025

👉SINGLE LEG/GLUTE TRAINING☀️

Working on unilateral lower body training and my stomach tan today. 🌞

Single leg (unilateral) training is crucial for athletes as well as the general population. Single leg training mimics most accurately the unilateral moves that occur in sports. It also will reduce imbalances between legs, thus reducing injury risk and improving balance and coordination.

🍑Banded split squat isometric hold: Activate your glute with a band and isometric hold. The band pulls the knee inward, forcing you to engage your glutes for abduction. Your knee should hover off the ground at the bottom of the split squat.

🍑Glute focused step ups: Plant working leg on stable surface and grab a sturdy pole as you hinge hips back and slowly lower to ground. *You need the pole for support because in order to target glute and not quad, hips must hinge back as you lower to tap the ground. Keep shin vertical. Drive up through working glute, keeping shin vertical and minimizing assistance from the back leg.

🍑Kickstand RDL: Shown targeting right glute: Stand with feel hip width apart, align left toes with right heel. Drive hips back (controlled on the eccentric). Right leg is doing the RDL, while the left is acting as a “kickstand”

🍑Single leg RDL: No kickstands here! This is a full single leg movement that challenges balance and stability.

Address

Telephone

+13107073020

Website

http://Www.Lizgetfit.com/

Alerts

Be the first to know and let us send you an email when Get Fit with Liz posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Get Fit with Liz:

Want your practice to be the top-listed Clinic?

Country:

City: