Does this sound familiar? As a high school athlete you go to every single fast food joint possible after practice – starved and no real idea about what you really should be eating in order to be better. You’re young and you’re hungry – thats all that matters.
Then you hit college. You don’t know any other way of eating so you continue to eating whatever you can, usually the bad stuff because that tastes so much better. However, you’re not nearly as active as you were before, plus your hormones start changing and your metabolism starts to slow a bit. So, instead of staying muscular and lean like before you start gaining the ‘freshman 15′.
How do you end the cycle? Ask Lizzy Ostro. Lizzy not only managed to get herself out of the freshman 15, but came out on top competing in regional bikini shows, and will be at the NPC Jr. Nationals later this year.
How’d she get there? I’ll let Lizzy tell you…
Womens Ab Workout: Tell us more about yourself. Who are you? How long have you been training and what are your goals and aspirations in the fitness industry?
Lizzy Ostro: Thanks so much for interviewing me!! My name is Lizzy Ostro aka â€œFit Lizzioâ€. Iâ€™m 21 years old and have been training for 2 Â½ years. After being an athlete throughout much of my life, I began college as a lazy freshman. I began working with a personal trainer in 2007, and my love for fitness, body building, and training became my lifestyle. I have competed in 2 regional bikini shows, and plan to hit the national scene this year in Chicago in June.
WAW: To get into great shape, for a bikini show, you must be pretty particular about your training.Â How would you describe your training? Are you into body part training or full body training? Why? How much of your training is weight training and how much is cardio?
LO: Everyoneâ€™s workout style is different. I have found that if you donâ€™t train the way you LIKE to train, you are less likely to stick to it and your results will not be as good. I do a 5 day split with 2 leg days per week. One leg day focuses on hamstrings and glutes, and the other leg day focuses on quads and plyometrics. My problem areas are my shoulders and legs as far as building muscle goes, so I take special consideration when training those areas.
After being a â€œcardio queenâ€ for some time, I finally realized that the weight training is really what shapes your body. Cardio is great to get a little extra fat burning and to increase cardiovascular fitness, but your physique is built with weight training. I always put that as first priority. I still do cardio most days of the week, but I mix it up between running, boxing, hiking, and the stairmill.
WAW: One of the biggest parts of fitness, whether training for a show, as you have done, or just trying to lose weight and get a flat stomach is DIET. What does your diet look like when getting ready for a show? What is your favorite flat stomach recipe?
LO: SO many people are confused about this topic. The truth is, you CANâ€™T out train a bad diet (believe me, Iâ€™ve tried J). When Iâ€™m getting ready for a show, I use a much healthier approach than many people in this industry. I believe in eating for health and wellness first, and little tweaks can be made to get you your body into a â€œshow readyâ€ mode. Extreme dieting, although very common in the fitness industry, only leads to a big blow up after a show(also something Iâ€™ve learned first hand.) To be able to get my physique to where I want it to be, I simply start â€œdietingâ€ further out from the show, in order to have plenty of time to lean out. I eat a very clean diet because it allows me to eat more food and still lean out. Whatâ€™s better than that?!
A sample day of eating for me would look something like this:
Meal 1: Â¼ cup wheat bran, Â¼ cup rolled oats, 1 scoop protein powder, Â½ TBSP Raw Almond Butter, 2 Egg Whites mixed in
Meal 2 : Protein shake(immediately after workout), 4 oz. ground turkey, Â¼ avocado, Â½ cup brown rice, lots of veggies.
Meal 3: Salad made with: 1 bed of spinach/romain lettuce, 1 can no salt added tuna or 4 oz. chicken, Â¼ c. no salt added black beans, tomato slices, other fresh veggies, and pico de gallo as my dressing.
Meal 4: Coconut Protein Pancake(see recipe below!)
Meal 5: Protein milkshake: 1 scoop protein, Â¼ cup pasteurized egg whites, Â½ TBSP natural peanut butter, and ice. Blended.
Meal 6: 1 egg, 5 whites, 1 cup spinach, lots of fresh and/or cooked veggies
As you can see, my diet is very clean, but it is plenty of food. If you choose proper foods, you are able to eat more. I rarely go to bed hungry, and I feel incredible eating this way. Many people also are against eating fruit when trying to lean out. I keep fruit in my diet, but just a piece or two every day or every other day.
WAW: In your Twitter bio, you describe yourself as a â€˜hard rock loving gym rat.â€ What 5 songs can we find you singing along to at the gym today?
LO: Haha, the dark side comes out! Just kidding. When I picked up my guitar in 7th grade, I got into Metallica, Pantera, and other bands in that genre. I guess that is where my love for hard rock/metal arose. These days, you can find me listening to Deftones, Incubus, Glassjaw, Killswitch Engage, and Sevendust in my headphones during a workout. I have an absolute love for music and am learning to become an audio engineer. Music takes me to a whole new level, and when combined with fitness, it is absolute bliss for me.
WAW: On your blog, you take the time to describe yourself. When doing so you say that youÂ used to think of yourself as â€˜skinny fatâ€™ â€“ how have you overcome that mental barrier to allow yourself on stage to compete? What advice can you offer other women who battle with similar self image issues?
LO: In high school, if I hadnâ€™t hit up three different fast food joints that day, something must have been wrong. I literally ate fast food for every meal, but because I was so active and young, it didnâ€™t catch up with me. My blood flowed with Dr. Pepper, and fruits and vegetables were non-existent in my life. When I started college, the terrible eating continued, but the exercise stopped. Although I only gained a few pounds, I lost muscle and became the dreaded â€œskinny-fatâ€.
After I began working out again, I started noticing my body toning up and I absolutely loved the results. One of my biggest motivators in working out is seeing changes in my body. There is no better reward for all of the hard work. It not only changed my appearance, but it changed ME. I became more confident, and learned that through discipline, I could change many aspects of my life. This carried into my student and professional life, and I feel that the confidence I have now would not have been achieved without the dedication to this sport.
For someone battling self image issues, I can completely relate. Even now, sometimes I feel self conscious about my body. The one thing that has helped me tremendously is that there is ALWAYS room for improvement. If you feel like your workouts havenâ€™t been great, or maybe you fell off the wagon and havenâ€™t been eating very well, there is always tomorrow to give you the opportunity to try again. As long as you donâ€™t give up, you will never fail. Be PROUD of who you are, as there is only ONE of you and people will love and respect you for being true to yourself.
WAW: Whatâ€™s next for you?
LO: As mentioned earlier, this year I plan on taking the stage at the NPC Jr. Nationals in Chicago, IL in June. I qualified for this show back in July 2009, and am extremely excited to be able to step on the national scene and see what I can do. The possibilities are endless. Competing can be very subjective, as you never know who the judges will be on the day of the show. Someone I look up to once told me this. She said that if after the show, I feel like I brought my best package, and after looking at pictures, I liked the way I looked, then I won the show. No two judges will ever be looking for the exact same thing, and you have to be proud of what you have accomplished and accept your placing as simply an opinion.
WAW: Where can we find more information out about you?
LO: I have recently started taking on clients for affordable nutritional coaching both for shows, and just everyday life. My website, although not up yet, is coming along well. You can check out my blog at: http://fitlizzio.wordpress.com to see my daily workouts, food intake and thoughts on competing, fitness and life. Â You can also e-mail me at email@example.com
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Tags: Ab Workout, Bad Stuff, bikini competition, Bikini Show, Cardio, Fast Food, Fitness Body Building, Fitness Industry, Fitness Training, flat stomach diet, Freshman 15, Goals And Aspirations, Great Shape, Hormones, Inspiring Women, Inspiring Women In Fitness, Lizzy, lizzy ostro, Metabolism, Npc Jr Nationals, Ostro, Personal Trainer, School Athlete, Waw, Weight training