Description: Back day! Rows and more rows - building the depth! Workout Curiosity of BESICKFITNESS -- Adam Bisek, NSCA-CPT, CSCS, NASM-PES, CES, PTAG, PN Personal Trainer and Nutrition Coach Myotropics Physique Nutrition Sponsored Athlete and Writer and Filming Curiosity of Sperf.
11.20.12 Week 7 Road to Physique - Cheezziitt and
Description: Despite my 3 day gym week my diet remained on track. Had to prioritize my plate and study a few mornings instead of lifting this past week. But I am ready to get back in the on and continue to push past more personal records! I am also sharing my favorite fall treat - roasted pumpkin seeds!
12 06 12 Road to Physique Progress Video
Description: Checking in after a long 2 weeks. Making great progress! :)
12 09 12 Road to Physique Progress Video Hip Ham
Description: First snowfall of the season! Perfect weather to work up a good sweat!! Today is a peak at one of my weaker areas, my hamstrings.
My Workouts: There is an order and sequence to each exercise within my program and
workout. Each program builds off the last one. My trainer puts me on a 4
week program. The style of training I am currently in is performance based
and focuses on explosive training, minimizing eccentric stress and
focusing on the contraction. Mixing in plyos and different activation
techniques within the workout. I love this new program, I am continuing
to progress in sets and reps, stronger contractions, and developing my
knowledge on how to load weight for a specific training effect. -- Armored Physique, Casie Shepherd IFBB Pro.
12 12 12 Road to Physique Progress Video Morning
Description: So this is my first weekday morning that I have not gone to the gym in a LONG time...as you will see I am bored. :P SO I decided to share with you my food prep for each day.
12 15 12 Road to Physique Progress Video Bittersw
Description: My weekly update regarding where I am at, posing, routine etc. Physical Therapy Progress with my hips and overall body. And lastly the trials of gaining muscle. :P
12 19 12 Road to Physique Progress Video Rules fo
Description: Oh man...the time has come, the start of the season of wonderful delicious feasts among love ones. With the Holidays fast approaching, you may be questioning whether or not you'll be able to maintain your healthy habits. I have found that with focus and my rules of thumb I am able to breeze through the Holidays without putting an ounce of weight on and perhaps even lose a few lbs in the meantime as I continue to prep for my spring shows!
12 22 12 Road to NPC Physique Progress Video
Why I Like This Video: Progress Status and a little Chest!
12 26 12 Road to NPC Physique Progress Video Moti
Description: I don't just train to look good in the mirror... I don't train to simply attract attention....BUT... I DO train because it is in the gym, where I feel myself, I feel alive. It is the only place where an entire life, month, day can be compressed into an hour of sweat, where millions of emotions can be felt like hope, satisfaction, disappointment, fear, triumph, doubt...all in one session. I train because during a workout I feel like there is nowhere else I want to be. By going to the gym every morning I get the chance to wake up filled with desire and enthusiasm to face the day ahead of me! Lifting gives me the opportunity to start each day with a new challenge, a way to exhibit my abilities, my ambition and determination....
12 29 12 Road to NPC Physique Progress Video 12 w
Description: 12 weeks out! Flies, Presses and Benches, oh my! First week evaluation of my new 4wk program. Plus Santa gifts and post workout coco Power!
What's your 2013 Goal?!
Description: I will be competing this year in NPC Women's Physique. I will be starting with my first show this year in March and continuing through out the summer. I hope to place and make it to Junior Nationals! :) You're it, quick tell me yours!?
01 01 2013 Quads! Happy New Year!
Description: No better way to start the new year than the best leg day I have had yet!! 2x my weight squats like butter!! :)
01 04 2013 Road to NPC Physique Progress Video Sui
Description: Suit time on a very cold friday night in MN... ironic!
At Perfect Fit Gear.
- While on stage we do not have any props, just YOU, so making sure that your suit fits your body appropriately is important, you are the star on stage.
- The geometry, pattern, and color of the suit has the power to make your body look leaner, meaner and bigger. Just like your poses, you must design the suit around YOU and what YOU want to show off!
I love this part of contest prep!
01 04 2013 Road to NPC Physique Progress Video Su
Description: Learning from last year's suit: how it fit, held up, sparkled etc has influenced my design for this year. This year I am going local, getting sized periodically as I lean down, rhinestones pre-applied with the perfect coverage to accentuate my physique on stage!
01 06 2013 Road to NPC Physique Progress Video Wk
Description: Just a friendly update on my last week and plans to come!
01 13 12 Road to NPC Physique Progress Video upda
Description: Just got back from an awesome event! :) Details soon! I am all dolled up today just like show time! Looking at different looks to help accent those feminine features under those bright lights; cheeks, lips and eyes are important. Briefing on my last week and a workout update! Only 10 weeks out!!
01 18 12 Road to NPC Physique Progress Video Urge
Description: Speechless...... Happy Report! BEWARE: squealing will be involved. ohh.... can't forget....check out my new athlete page: http://www.facebook.com/LizBNPCCompetito r?ref=hl
Liz Berres Body Fuse Video Submission
Description: Me just being me; my Body Fuse Finalist Video. 'A successful leader and athlete, is relatable, shows confidence, self-promotes, stimulates a unique experience, breathes loyalty, and offers consistency in the quality of the service they share to others and their brand they represent.' - cheezziitt
01 27 13 Road to NPC Physique Progress Video Wkly
Description: Yeah for being one step closer to being a sponsored athlete!! Would absolutely love being part of the Body Fuse family! Weekly update, current workout plan of attacked, and progress pics. Fitness is taking over!! :) :)
Description: I was asked by a fellow Body Space member ;) what supplements I used just starting out.
Glucosamine, Calcium & Vitamin D, Glutamine, Vitamin C, Multivitamin and and Fish Oils. Make sure to do your reseach on what each manufacturer provides and make sure it meets your goals.
02 06 2013 Road to NPC Physique Progress Video Wk
Description: A lot about a lot. :P Training, lifting stats, nutrition, dogs, snow, and lots of silliness. :)
Fun Friday Fit Tip 02 08 2013
Description: Putting aside competitions, nutrition etc what is one thing I have learned along my journey.....the lesson of patience. If you build it the fat will shed! ;)
2013 02 13 Road to NPC Physique Progress Video re
Description: Just a little shoulder reCAP from my past week....I have always been very careful with my shoulder training. Especially with heavy weight flying over my head.... I try not to go too heavy too fast, I know poor form with shoulders have a greater tendency for injury. Developing your shoulders are keep to a strong and bigger upper half. With my large legs this is critical for portions on stage! :)
2013 02 13 Fit Tip Healthy Heart and Happy Dance!
Description: Hope you had a lovely Valentines day! Here I share some heart healthy fit tips along with some happy dancing.
2013 02 17 Road to NPC Physique Progress Video Wk
Description: While cortisol is an important and key human trait for our body's response to stress, it's important that it is only temporary so the body's functions can return to normal following stress. My body was giving my clues to it's chronic stress responses. It take a lot to recognize this and take control! I am moving past my self-pounding and accepting that I took too big of a bite and that it's OK to hold off on my exams. I have a lot of passions and goals in my life, and my competition is the one at hand right now. Soooo with that said. I am going to put down my books, and put more time into myself and keeping my house standing. :P I'd like to get more stretching and rolling in I know I have been saying this for weeks... I've been feeling more stiff lately. Not sore, but stiff and really tight. Work has picked up a bit more which adds more stress. So this past week I made it a goal of mine to disengage my stressors as much as I can. I am going to ask for more help at work, I am going to set an evening routine I can follow, and keep social media on the low. 5 weeks out and I mean business!!
01 12 13 My second Photoshoot Softer Side of Stro
Description: A little glimpse and recap on my recent photo shoot in January. It was a lots fun; I wanted to show that despite my muscle there is a different side of me - soft and feminine. Trying to shift from the hard and ripped fitness shoot and find a balance of sweet with splash of strong!
'The Girl Next Door' Photo Shoot
Wardrobe: Teaser by Yuli | Yuli Xenexai
MUAH: Oskar Ly
Photographer: Nana Tran
2013 02 13 Road to NPC Physique Progress Video Th
Description: My new mission if I choose to accept....Lean Mean Fat burning Machine!
2013 02 22 Fit Tip Ready, Set, Lift!
Description: Friday Fun Fit Tip! Don't have a lifting buddy? No problem, here are a couple tips I've learned along the way to help me lift heavy solo!
2013.03.01 Fit Tip -- The truth behind 'muscle weighs more than fat'
Description: Like a lot of people you might think that muscle weighs more than fat.....and that muscle weighs more and is therefore bad. False!!! Gravity is gravity - a pound of muscle and a pound of fat have to weigh the same, but they do differ in density! And that's a GOOOD thing, meaning if you look at five pounds of muscle and five pounds of fat side by side, the fat takes up more volume/space, than the muscle. That’s key and very important when your goal is the lean up up and be toned!!
2013.03.03 Road to NPC Physique Progress Video - T
Description: Last 2 week\'s recap and the next 3 week look ahead! Yeah yeah yeah!
I am so very honored and excited to represent my sponsors!! Check them out!!! http://truefitnessclothing.weebly.com/ and http://www.facebook.com/HardBodyBronze
2013.03.08 Fit Tip -- Get your head in the Game!
Description: It's not so much that your muscles are lacking or can't perform each and everyday you lift but rather you must learn to evaluate if your brain is ready to focus properly on recruiting/isolating those muscles you plan to use. Like anything else it needs training too, make sure to completely be aware of your lift. Physical and mental tasks activate similar areas of the brain, by not having your mind focused on your lifting you limit your ability to carry out your workout properly and efficiently.
2013.03.10 Road to NPC Physique Progress Video
Description: 2 weeks out.... On the home stretch! http://www.bodybuilding.com/fun/james9.h tm
'Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.' - Norman Vincent Peale
2013.03.17 Road to NPC Physique Progress Video - P
Description: Peak week!! Good excuse to wear sweats all day long! ;P
The final step to help achieve maximum muscle definition
and your best physique you can bring on stage. This week
is all about manipulation, fine tuning and observation of you
water, sodium and carbohydrate intake and retention. There
are many ways to go about this peak week.
2013.03.22 Road to NPC Physique Progress Video - NPC UPPER MIDWEST Weekend
Description: A quick journey through my weekend at the NPC Upper Midwest Bodybuilding Competition
2013.02.22 Fit Tip -- Slow down and CHEW!
Description: Fit Tip -- Slow down and CHEW!
-- Helps start the important digestive process and aids in the
proper transport of nutrients in your body.
-- Poorly digested food means poor absorption of the
'good stuff'; aka vitamins and nutrients that the foods you are
eating provide. Chewing each bit thoroughly allows less air
and more saliva to tag along which decreases gas and
--You are more than likely to eat appropriate portions when
eating thoroughly especially with the yummy food at family
gatherings. When you are eating slower, your brain can
tell you that you are full sooner, causing you to eat less.
2013.03.30 Road to NPC Physique Progress Video - S
Description: Quick reflection on my 2 weeks between shows, what I have learned, what my goals are and of course some dork-ness. I also just finished my second photo-shoot with Jared Lee along with some of my team members and had a BLAST! I can't wait to get back on stage this coming weekend!
2013.04.05 Road to NPC Physique Progress Video - 1
Description: It's the day before my 2nd Physique show this year! Follow me the next 24 hours as I get ready to get on stage! @cheezziitt on twitter and Instagram :) :)
2013.04.06 Road to NPC Physique Progress Video - N
Description: The crazy day has arrived!!!! Wow what a day!
I will be posting a post show vlog soon.
2013.04.07 Road to NPC Physique Progress Video - N
Description: Being Healthy and Happy! It is my story and I am sticking to it!
2013.04.14 Meet Cheezziitt
Description: Overall my goal is to keep improving my physique, and continue to live healthy and happy. Fitness continuous journey it requires time, persistence and patience. Each day I strive to keep my balance with a positive attitude and enthusiasm in all aspects of my life. :) I have learned good health, muscles and smiles are contagious, I am on a mission to spread the fitness bug!! :)
Check back for more of my vlogs as I continue my journey!
2013.04.15 Cheezziitt Fitastic Vlog - RESET
Description: SO it is post shows; I did a reset and now my summer journey to building a better me INSIDE AND OUT has begun!! Balance to me means that I have to portion out my time and energy in a way that benefits me, my goals and my desired lifestyle. I do not have balance when one aspect of my life is stealing time and energy from the other. That is sometimes the case when in competition mode. Now it's GO TIME!
To be balanced right now, I have to give sufficient time and energy to all of my current goals and priorities, including physical improvement which means productive gym time, my diet by exploring new and fun recipes, emotional development with all my relationships and mentally by pushing to new levels in both my career in Architecture and my love of fitness! I need to be creative, as well as productive when it comes to this juggle, join me for my upcoming vlogs for the ups, downs and goof arounds!!
2013.04.18 Fit Tip -- Happy Feet!
Description: Happy Fit Friday! Keep your feet happy by using these helpful tips for your tennis shows!
Description: Sticky Finger Granola -- aka too good to be true Homemade Gluten Free!
Sometimes I just need to re-fuel with a few generous spoonful's of granola. I've never really found a store-bought granola that I'm entirely in love with, so I usually make my own Homemade Granola. The fun part of granola is its versatile and creative tweaks you can do for each batch. My favorite is below! Enjoy!
Top 5 ways to get sticky with your granola!
1. Right out of your SINGLE SERVING bag! It's a delicious, healthy snack.
2. Create your own parfaits with Greek Yogurt.
3. Use it as a topping on a baked apple. Mmmm!
4. Put some pizzazz in your salad by adding granola to it.
5. It may seem odd but add it to your egg whites for a great pre-workout!
201305.09 vlog - What's in my Magical Competition Bag!
Description: Its almost showtime...so besides your chiseled body what else do you bring??!! Here are a few things I have learned and things i pack for competition day! It's what I like to call my magic hat aka duffle bag full of stuff!
Fun breakdown http://www.bodybuilding.com/fun/toddcomp .htm
Description: Just a little glimpse of my shoulder workout- check out this awesome article that resembles my workout:
201304.28 Cheezziitt Fitastic Vlog - 12 weeks out
Description: 12 weeks out from my next show in Texas!! You may be asking yourself, what has cheez been up to and what is next?!? Well....
2013 05 31 Fit Tip -- Happy Teeth!
Description: Friday Fit Tip!
Summer is a busy time for most; with all of the BBQ's, weddings, bonfire, dinners, shopping, celebrations, and altered schedules, it's difficult to remember all of the tasks that are routine in our lives. That's no reason to forget to practice good oral hygiene; lifting isn't my only dedication to my wellness; so is my dental health.
Make the tooth fairy proud!
2013.06.02 Cheezziitt Fitastic Vlog 11 weeks out - body's natural resistance to change
Description: Week 1 report! As you can imagine, even a relatively simple change, such as changing your diet, if it is totally new, can seem daunting at first. It involves some dynamic restructuring mentally, emotional and more importantly physically. This type of change can be felt whether you are starting contest prep, get fit, or loose fat programs; all will require consistent effort, determination and will power to break free of self-reinforcing patterns, and the body's natural resistance to change. This is how I felt this week; little taxing and challenging to my mind and physical body.
2013 04 28 Cheezziitt Fitastic Vlog - 10 weeks out
Description: Key ingredients in my awesome 'Muscle Juice' ---- Next week I'll go in detail on how adding a dash of Drive and topping it off with Focus just blows things up!
2013.06.16 Cheezziitt Fitastic Vlog 9 weeks out Letter of the day is 'R'
Description: I have learned the importance of Rest, Relax, Recover and RELOADing! Our bodies need rest and recovery to make GAINS and progress. Proper recovery is vital to our physical and emotional wellness, and becomes especially crucial if we are engaging in an intense exercise regimen. So today, do something relaxing for your body and MIND. Allow yourself to reload so that you can reap the true benefits of your hard work that occurred the week prior and to prepare yourself for the week ahead.
2013.06.24 Cheezziitt Fitastic Vlog 8 weeks out MN
Description: 8 Weeks out! Just some random updates and bicep action!
2013 06 28 Cheezziitt's Fit Tip - Quality over Qua
Description: Fit Tip - Quality over Quantity!
Focus on the quality of the contraction and less about how much. Trust
me your muscles will thank you! ;)
Check out some of these bicep exercises:
http://www.bodybuilding.com/exercises/fi nder/lookup/filter/muscle/id/15/muscle/b iceps
2013.07.01 Cheezziitt Fitastic Vlog 7 weeks out H
Description: Yet another weekly update! :) What I've been doing and where I am headed! Stronger and leaner each and everyday! This Little Lady is going BIG this show!!
2013.07.02 Cheezziitt Fitastic Vlog - 7 weeks out 'Here, there, EVERYWHERE!' PART 2
Description: Clarification required!! :P hehehe
2013 07 10 Cheezziitt Fitastic Vlog 6 weeks out F
Description: Sometimes we find ourselves in a funk, especially when we're trying to juggle, fitness, diet, work and life. Sometimes we need reminders that cause us to think differently and reevaluate what where we are and where we are headed. Whether it's how to incorporate new workouts/routines, new clever ways to handle work and life initiatives, or simply being aware that you just need to chill out. These funky moments cause us to re-focus, re-group and get us back on track! Time to kick the funk and take on the next 6 weeks like no other! Balance is KEY!
Description: Herbs and spices not only make food taste better, they often have pump you up healthy properties. Its about that time in my competition prep that food variety is decreased and I rely a lot on herbs. SO examples are: Basil has been found to relieve indigestion. Rosemary is believed to stimulate circulation and ease pain by increasing blood supply where applied. It also aids fat digestion and is good for aching joints and rheumatic pains. Garlic is an excellent source of minerals and vitamins that are essential for optimum health. Cinnamon reduces LDL cholesterol levels. Lastly cayenne pepper supplies vital nutrients to the heart, raises the body temperature, improves blood circulation by thinning the blood, removes toxins from the blood and rebuilds blood cells.
2013 07 20 Cheezziitt Fitastic Vlog - 4 weeks out
Description: Just a little peek at last week's heart racin', blood pumpin' and sweat pourin'- movin' and grovin'!!
2013 08 04 Cheezziitt Fitastic Vlog 2 weeks out
Description: The magnitude of your success strives solely from you, your use of TIME and is governed by the choices you make; your Desire, your Determination, your Dedication
and your Discipline....with a dash of Positivity!
2013 08 10 Cheezziitt Fitastic Vlog 1 week out-- L
Description: 1 week out and feeling great! I can't believe the show is this close! My progress is better than expected and I am SUPER pumped! I am ready to take on Dallas with poise, enthusiasm and my best package yet! Next up PEAK WEEK! Peak week is always hard but I am keeping my chin high and taking it on full force!
2013 08 14 Cheezziitt Fitastic Vlog - 3 days out Leaving on a Jet Plane! Heee Ahhhh!
Description: It's time to ride up and get on with the rodeo show!!! Got the boots packed and the carbs filling my belly!! I AM READY! Feeling lots of mixed emotions but the most prevalent is my thrill and excitement to be back on stage soon! :)
2013 08 25 Cheezziitt Fitastic Vlog This Cowgirl's Europa Recap
Description: Here's my Dallas Europa and my 1 week post competition experience ....man what a HUGE mind game that you absolutely have to be prepared for. Sometimes I think it's harder than preppin! You are faced with the same temptations but you lack that distant goal in the horizon; everything was structured and laid out where as post competition it's like you are FREE!. You can't go back to eating the amount of food you were before competing or the variation. You have to avoid binge eating, and keep your structure to keep your sanity!!
Post show I feel bloated and again a mind game wondering how much of this is fat that I have put on. I refuse to get on the scale.
Slowly my energy is back up and I am able to focus on other things. My ultimate goal right now is to find balance between being happy and healthy yet being happy with my physique as I transition into my VERY productive 'off season'.
2013 09 07 vlog The Bulge with a mix of AWESOME!
Description: When coming out of a show its critical to start slowly adding different foods and back in. This little lady didn't fair so well, lots of water retention and tummy bloat. Feeling little worn out but motivation is still high! Changing things up from here, details to come! Be Sure to check out my FB for y recent MAX Protein Chocolate Mint Cookies! https://www.facebook.com/notes/liz-berre s-npc-womens-physique-competitor/lizs-go od-food-for-you-double-rich-chocolate-mi nt-protein-cookies/205902226244572
2013 09 10 vlog Plate Date Spicy Cinnamon Salmon and Muscle P28 Vanilla Nut Puffs
Description: New VLOG feature - Plate Date with Cheezziitt. I will be sharing my various recipes/meals to help encourage creative healthy eating! Tonight Grill Spicy Cinnamon Salmon, Asparagus, and MuscleEgg P28 Vanilla Protein Nut Puffs!
2013.07.16 vlog Fall into the Fit Life with me!
Description: “You don't have to be great to start, but you have to start to be great” ― Zig Ziglar
2013 09 28 vlog Fall into the Fit Life with me!
Description: An impressive lineup of 16 beautiful competitors to the inaugural Women's Physique Olympia stage which the judges have establish a "look". More importantly set a standard to the level of muscularity for future competitions! The results at various competitions have been mixed the last 2 years; some shows have rewarded more muscular competitors, while others prioritized conditioning. SO this is an exciting time and news!! :) Dreaming, believing and ACHIEVING!!
2013 10 06 vlog Fall into the Fit Life with me --
Description: excitement encourages progression
2013 10 08 vlog Plate Date Garlic Shrimp and Bru
Description: My homemade quick frozen dinner to avoid the disaster from the store freezer....
And now, what you can't see in your frozen meal... Butylated Hydroxytoluene (BHT), Disodium Inosinate/Guanylate, Ethyl Alcohol, Polysorbate 80, Propylene Glycol, Sodium Aluminosilicate, Soy Protein Isolate, Sugars and much much more....
2013 10 13 vlog Fall into the Fit Life with me - G
Description: Fatgripz, SEI MethylRush, and a Stretch Rope oh my! A quick run through on my 'off-season' tools for success! :)
2013 11 09 Cheezziitt's Fitastic vlog - Strike, Spares and Water Guzzle
Description: This Fall into the Fit Life with me is a reminder that you need to drink lots of water if you want to build muscle and/or lose fat!! This is my simplest and most effective concepts to implement drinking enough water throughout the day. Drinking enough water helps with Focus; Strength; Metabolism; Toxin Cleanse; Appetite management; and more importantly water bloat. It is best to drink it at a relatively consistent pace, rather than downing large quantities at once. Keep in mind the more you weigh, the more water you will need. Try using the baseline calculation of (bodyweight in lbs. ÷ 2 = the number of ounces) and now add based on your surrounding (heat) and your workout level. I.e. you must replace the fluids you lose through perspiration! Staying hydrated is essential for great results and staying fit!!
Cheezziitt Bodyspace Spokesmodel Vlog 2014
Description: My entry for the 2014 Bodyspace Spokesmodel Contest - my story, smiles and muscles!
Introducing NZ Nutraceuticals sponsored athlete Li
Description: I am a sponsored NZN Athlete; full of Energy, Smiles and Muscle!!