December 4th, 2017 by Liz


We are wrapping up our month long Mobility series and what better way to end than to focus on sleep!

We've all heard what the studies say, that getting enough sleep each night is essential. Not only does sleep improve athletic performance and a key ingredient for weight loss, but it also allows your muscular system to repair which is essential for mobility.

Think about it like this- just like it's important that our bodies get the right amount and types of exercise, it's important to get enough rest. Now here's the catch, not only do our bodies need sleep, but we need QUALITY sleep so that our cells can regenerate properly.

But, getting enough sleep- let alone quality sleep, can be easier said than done. And, just like anything else it requires commitment. Try these tips to help you get on a better, high quality sleep schedule:

1. Make an effort this week to go to bed and wake up at the same time every day. If you have a day when you don't have to get to work as early as usual take advantage of the extra time by getting up and making a nutritious breakfast rather than sleeping in. As tempting as sleeping in is, you'll feel less tired in the long run if you stick to your sleep schedule.

2. Avoid over stimulation before bed time. Skip late night TV, video games, and social media that leave you feeling wired. Read a book instead.

3. Just like sleep is good for your workouts, workouts are good for your sleep. Get your gym time in, and you'll sleep better.

4. Limit your alcohol and caffeine intake, which can have a negative impact on the quality of your sleep.

5. Avoid sleep medication unless it's been prescribed by your doctor. These medications, especially over the counter sleep aids, typically mess with the quality of your sleep. Instead try to relax naturally by practicing meditation, restorative yoga, or with breathing techniques.

In Strength,
Lizzy Saywer; NASM, CPT, FNS, WLS

Move. Sweat. Sculpt.

Image from https://greatist.com/happiness/27-easy-ways-sleep-better-tonight

Tis the season! For holiday treats and temptations left and right....How do we stay on track while not completely going crazy? Below are a few tips to have a lovely stress-free holiday season.

1. Enjoy, then move on!
Allow yourself a cheat meal/dessert here and there and then move on! Often times we think "I had ---- for breakfast, what's the point of eating healthy the rest of the day?" Get right back on track the next meal and it won't effect your body as much as you think.

2. It’s not just about the food.
Don’t make food the center of your attention, focus, or obsession. Instead focus on what the season truly is about, spending time with your loved ones, caring for others, showing and expressing gratitude, and being mindful of your actions. Continue living your “normal” life and routine (i.e. you wouldn’t normal over indulge in pies, cookies, or cakes on a daily or weekly basis, why start now just because it’s the “season”).

3. Drink up!
Water that is. With running errands, cooking, traveling, and having one too many cocktails- it’s easy for our bodies to get dehydrated. Drink water throughout the day and even better drink 1 cup of water in between each cocktail. My favorite ways to stay hydrated include: water + lemon juice, 1-2 tbs. chia seeds soaked in water, sparkling water, herbal tea.

4. Don’t forget about the veggies.
The powers of vegetables during any time of year, but especially around the holiday season when you’re eating more dense foods (both digestibility and calorically). Veggies are a great way to create a lot more volume in a dish to make you feel like you’re eating a lot more than you actually are.They’re full of water, fiber, nutrients galore, and taste amazing when prepared in a way you love.

5. Get the family involved in a workout/walk/run.
Often times the holiday season means more sitting, more eating, less moving. For an endorphin boost, head out with the whole family for a long walk, play flag football, or make up a workout card game for extra fun!

The takeaway
Stressing out about that piece of pie or extra serving of bread is not worth the added grief. Enjoy it, and move on. Have a healthy balance of indulgence and self control. Especially, focus on the time spent with your family and friends!

Happy Holidays,
Meredith Warren ACE CPT FNS
Thin Lizzy Athletics
Bend, OR

Hit the new year with a goal smashing attitude!

Thin Lizzy Athletics' 30 Day New Year Fitness Challenge is your chance to jump on the fitness train, explore what you're made of and reach new limits with the motivation and encouragement from people just like you, get the professional guidance and coaching you need to eat healthy and train safely and effectively, and continue your journey to a stronger fitter body and a healthier lifestyle than you ever thought possible.

In a 30 day race to the finish line you'll be competing for best group class attendance, most daily challenges completed, most improved performance, and greatest change in body composition based on body fat testing, weight ins, and measurements. The 30 Day Challenge Champion title goes to the winner in the most categories!

Program Includes:
• 2 Body Fat Tests
• 2 Fitness Assessments
• Daily Challenges
• Nutrition Coaching
• Prizes, Raffles, and Giveaways
• Unlimited Group Classes
• Access to VIP Open Gym
• Community Support
• Points for Class Attendance and Chances to WIN
• Cost for CURRENT VIP Members is $29
• Grandfathered Studio Rates*

Important Dates:
1. Last Day to Register: Jan 1st
2. Body Fat Testing & Fitness Assessment: Jan 1st
3. Final Body Fat Testing & Fitness Assessment: Jan 31st
4. Champagne Finale & Awards Ceremony: Feb 2nd

*Rates going up Jan 1st. All 30 Day Challenge Participants are automatically locked into our current studio rates!!
VIP Members may sign up online, please inquire for discount CODE!

Happy December,
Thin Lizzy Team!

Power Lifting: Want serious strength?

November 27th, 2017 by Liz


Power Lifting for a period of time can provide major strength advantages for bodybuilders.

This article recommends Power Lifting as a precursor to a traditional bodybuilding plan to boost strength- ultimately allowing for heavier lifting and better results!

Check out this interesting read below! Copy and paste link.

If you’re interested in incorporating Power Lifting to your training regime, we have two experienced power lifters on the Thin Lizzy Team! Message us or send email to lizduvall@thinlizzyathletics.com to book sessions with Rebecca Nolan or Valerie Carrillo!!

In Strength,
Lizzy Sawyer, NASM CPT, WLS, FNS
NPC Bikini Competitor
Thin Lizzy Athletics
Bend, Oregon

Move. Sweat. Sculpt



Keto Recipes: Sweet and Savory

November 20th, 2017 by Liz

Try these Keto Recipes: Sweet and Savory

Whether or not you're into the Ketogenic lifesyle, it never hurts to have delicious, low carb, sugar free recipes on hand, and with the extra long Thanksgiving weekend, this is the perfect time to try out something new. Today I'm sharing two of my favorite recipes, straight from my Keto Blog.
From my experience, the best way to adapt to the ketogenic diet is to fully commit. When Andy and I first switched over, we avoided 'keto' alternatives that mimicked foods typically loaded with sugar and carbs. After a full two weeks of sticking with keto compliant 'whole foods', we were ready to add in 'fun foods'!!!
For me the two 'fun foods' I was the most excited to try were a keto friendly bread, and a keto friendly chocolate ANYTHING! (as a side note, I very rarely crave bread anymore, but I still LOVE my chocolate).
Here is the bread recipe that we fell in love with, plus my new favorite- a chocolatey meal replacement that Andy created just last week! One is savory, and one is sweet but both are 100% keto friendly!
We hope you enjoy these tasty, low carb, sugar free alternatives!

The Best Keto Bread

For Andy and me, the key to adapting to the ketogenic lifestyle was temporally avoiding keto alternatives that mimicked high carb, high sugar foods. For the first two weeks we stuck to whole foods high in fat, and very low in carbohydrates. 
But, once we lost our temptation for carby foods, we added 'fun foods' to our weekly menu in moderation. Adding fun foods that are traditional to the American diet, has been the trick to making the ketogenic diet much more practical for the long term.
Bread was one of the trickier foods to cut out, so finding this recipe was like gold! This bread is spongy and reminds me of cornbread. It's delicious as a sandwich or on it's own! Enjoy and let us know what you think! 
Calories: 90
Fat: 8g
Protein: 4g
Carbs: 2.25g
Fiber: 0.9g
Net Carbs: 1.35g
Servings: 20 slices
Cook Time: 30 Minutes
Prep Time: 10 Minutes   
1 1/2 Cup Almond Flour
6 Large Eggs Separated
4 tbsp Butter Melted
3 tsp Baking Powder
1/4 tsp Cream of Tartar
1 Pinch of Salt
  • Preheat oven to 375
  • Seperate the egg whites from yolks. Add Cream of Tarar to whites and beat until soft peaks are achieved.
  • In a food processor combine the egg yolks, 1/3 of the beaten egg whites, melted butter, almond flour, baking powder and salt. Mix until combined. This will be a lumpy thick dough until the whites are added.
  • Add the remaining 2/3 of the egg whites and gently process until fully incorporated. Be careful not to overmix as this is what gives the bread it's volume!
  • Pour Mixture into a buttered 8x4 loaf pan. Bake for 30 minutes. Check with a toothpick to ensure the bread is cooked through. Enjoy!

Get the full 'Best Keto Bread' recipe here! Link

Keto Cacao Nut Butter Cups

One thing that's difficult is finding keto friendly foods on the go. I used to rely on protein bars, and other meal replacements before I went Keto. These days, that's no longer an option as most bars are loaded in carbs and sugar- in fact I have yet to find one that isn't. 
So, it was up to us to come up with easy alternatives to sugary snack bars. TA DA! This is Andy's latest creation, and I'm in love!!  You can make these in bulk and store in the freezer! Eat them as a meal replacement when you're short on time! 
Hint: These will make amazing snacks for your cold weather activities this weekend!
Calories: 342
Fat: 34g
Protein: 6g
Carbs: 7g
Fiber: 5g
Net Carbs: 2g
Servings: 24 cups
Cook Time: 0 Minutes
Prep Time: 20 Minutes   
1 1/2 cup organic cacao Butter
1 1/2 cup cacao powder
1/2 cup calorie-free pancake syrup
6 tablespoons coconut butter
1 tsp cinnamon
20 drops of vanilla stevia (or extract)
3-5 hazelnuts per cup
Optional: Add a pinch of salt to each cup to cut the richness!
  • Melt cacao butter on low heat in double broiler (or microwave)
  • Add syrup, stevia, cinnamon, coconut oil and cacao power. Mix until well blended. Set aside.
  • Insert baking cups into cupcake pan. Add 3-5 hazelnuts to each baking cup, followed by 1 tablespoon almond butter.
  • Add 1 heaping spoon full of melted cacao mixture (from steps 1 and 2), per baking cup.
  • Gently shake pan to level out mixture.
  • Refrigerate peanut butter cups for 2 to 3 hours to set.
  • Eat and Enjoy!
List of Products:
Organic Cocoa Butter
Organic Cocoa Powder
Calorie Free Pancake Syrup
Coconut Butter
Vanilla Stevia
Carb Manager App: We put EVERYTHING in our app. This tells us the macro ratios and nutritional content of our keto foods and  recipes!
We hope you enjoy these tasty snacks! Please leave us your feedback below!
In Ketosis,
Lizzy Sawyer


November 1st, 2017 by Liz


With a full month of Sugar Free October behind us, the temptation of Halloween candy has nothing on you!! What a nice feeling it is not having to worry about burning off all that candy! 🙂

Even so, a 'just for fun' workout never hurt anybody- especially when it's themed!

Check out this Halloween inspired workout from Shape.com to do at home or in our VIP Open Gym! All you need is a Swiss Ball, and a set of Dumbbells.

Happy Sugar Free Halloween,
Lizzy Sawyer; NASM CPT, NFS, WLS
Thin Lizzy Athletics
Bend, Oregon

Move. Sweat. Sculpt.