March 17, 2022 // Liza Smith

75Hard… This is what discipline looks like

Back in December last year, after seeing my friend Hannah’s results, I decided to take on the 75Hard challenge. I’d looked at it earlier in the year but dismissed it as I didn’t understand it properly. 75 days of training without a rest day? No thanks! I don’t even do 14 day challenges that don’t […]

January 26, 2022 // Liza Smith

A Non Alcoholic Wine Tasting

I stopped drinking alcohol back at the end of 2019, purely because I wanted to see what life would be like. I didn’t have a problem with alcohol at all, I didn’t ever really drink to excess but just wanted to see if would make a difference to my life, my training and my relationships […]

January 17, 2022 // Liza Smith

And we go again… From 0 to 140.6

Ironman 140.6 Vitoria Gasteiz – attempt 1 2020, attempt 2 2021, attempt 3 – Lets go 2022. Now this years attempt depends on more than just Covid restrictions. In one of the weirdest injuries ever sustained (and Chris James was with me when it happened and those are his words!) I managed to screw my […]

October 26, 2021 // Liza Smith

F&%K Herbalife!

PLEASE, Please stop giving your hard earned money to lazy bloody Herbalife distributors! *This was originally a facebook post but deserves a space here 🙂 Yes, learning about nutrition and how to successfully manage your diet (which just means your daily intake of food and drink) may take a little more time and effort but it […]

March 8, 2021 // Liza Smith

The David Goggins 4x4x48

*As this was a Goggins event I thought I would use his suggestion in his book ‘Cant Hurt Me’ and file my challenge review as an AAR, After Action Review. 4x4x48 – After Action Report Establish the Intent: The 4x4x48 is a training tool that David Goggins (DG) has been using for however many years […]

February 16, 2021 // Liza Smith

Grow days – A Sport Therapist’s view.

Grow Days are the new Rest Days and yes, you need them. A couple of weeks back I interviewed my good friend, Nutrition Coach and Owner of Deep Health Nutrition, Demi Stephens, about how she overcame her aversion to rest days – if you missed it, you can read it here: https://forzafitness.online/fitness-blog/grow-days-the-new-rest-day/ The response to […]

January 20, 2021 // Liza Smith

Grow Days… the new Rest Day?

Rest Days. For anyone that really cares about their performance they are as important as Training Days… so why do so many people struggle with them?  I’m one of the lucky ones as I have never really struggled with taking my rest days.  Maybe it’s because I’ve been involved in various sports from a young […]

January 7, 2021 // Liza Smith

Thank you Toby.

Note…I wrote this blog back in November 2019 but as we are approaching the Open once more I thought it was worth reposting. *For those not in the know The CrossFit Open is a global competition comprised of five workouts over five weeks. The workouts are released every Thursday and all registered athletes have until […]

December 14, 2020 // Liza Smith

Ladies, this one’s for you…

Hormones, Training and Fat Loss There’s something we don’t often talk about but it can have a major effect on our training and our results and that thing is our menstrual cycle.  Do you really know what happens during your 28 day cycle? Do you understand which hormones are spiking when and what that means […]

November 6, 2020 // Liza Smith

Treat yourself like you would your best friend!

One of the things I have noticed lately in various conversations with both friends and clients is that some of us are unfortunately willing to say some of the meanest things… about ourselves. For some reason some don’t allow the whole ‘Be Kind’ movement to apply to themselves. So often recently I have had to […]

October 16, 2020 // Liza Smith

HIIT – Are you doing it right?

High Intensity Interval Training (HIIT) is everywhere. Gyms run HIIT classes, people can download a HIIT timer on to their phone… it’s a really popular way of training due to its efficiency and effectiveness but unfortunately the more popular it’s gotten, the less it actually looks like an actual HIIT workout. There seems to be […]

September 28, 2020 // Liza Smith

Improve your cycling – Know your FTP. Yes, it does matter!

As many of you will know, I am an Indoor Cycling Instructor and over the last 3 years I have developed my skills and knowledge to become a Power Trainer. I am lucky to have done courses with two of the best Power Training Providers in UK Indoor Cycling; ICG and Stages. What they have […]

August 4, 2020 // Liza Smith

Improve your running, get in the Zone… Zone 2 that is!

Let me preface this by saying if you are already a Zone 2 convert then this post is not for you as you have already learned the secret and it would be a pretty safe bet to assume you are reaping the benefits.  However, it seems lockdown has pushed a lot more people to get […]

July 30, 2020 // Liza Smith

Is your fitness suffering thanks to overtraining ?

One of the things we have likely all seen a lot of during this lockdown period is unqualified Fitness Influencers (seriously, someone still needs to explain what this even is!) and even in some cases PT’s and fitness brands setting up crazy bodyweight challenges as a way to “help” people maintain their fitness during lockdown.  […]

May 27, 2020 // Liza Smith

Is your ego holding you back?

No! I hear you cry indignantly… and maybe thats the truth but something I see all the time is people sabotaging their chances of success and the reason boils down to ego. Ok, what do I mean… You know that person in your fitness class or on the gym floor that always puts a bit […]

May 14, 2020 // Liza Smith

A feeling or results… which do you want?

OK, so this post might upset a few people but I really think it needs to be said and I’m going to be the one to say it. Let’s talk about chasing that feeling… the burn, the agonising soreness. Has anyone ever said to you, or maybe you’ve said it yourself, “that must have been […]

February 5, 2020 // Liza Smith

The Fat Loss Journey

One of the first things I knew I had to do as part of my IM journey is lose a bit of fat and get as lean as possible. I am by no means big but by making myself as lean as possible I give myself another key for success, alongside my training. This was […]

February 2, 2020 // Liza Smith

Why CrossFit?

I’ve had more than a few people ask me why I do CrossFit. I’m not sure if they mean in general, or because I’m a coach with my own fitness brand that isn’t CrossFit. But anyway, I thought I would give the question my full attention and explain why CrossFit.  I grew with the Portsmouth […]

January 7, 2020 // Liza Smith

Calorie Deficit…

You’ve probably heard the term Calorie Deficit. It’s almost like its the new topic topic for the fitness world but it has long been know that when it comes to losing fat, it is the only real way to go.  It’s not new, it’s not even that exciting (apart from the results it brings)… but […]

December 4, 2019 // Liza Smith

Return of the 6 Hour Hell Session: Choose your Own Adventure

In 2018 I did 4 of these sessions. They came about because I was training for a 36 hour SAS style event where you had no idea what you would be asked to do. I had worked as staff for the event the previous year so I could get some first hand experience and understand […]

October 10, 2019 // Liza Smith

A 6 Hour Hell Sesh

As mentioned in my previous post about my coach, Kerry, here is an example of what a 6 hr Hell Session looks like… Workout 1: 20 burpees + 400m run. 19 burpees + 400m run. 18 burpees + 400m run.. all the way down to 1 burpee + 400m run. Workout 2: 1 mile sandbag […]

October 1, 2019 // Liza Smith

My Coach and I

The two most asked questions I have had since blogging about my IM journey (apart from when/where is it? and why on earth would you want to do that?) are 1; Why do you, a coach/pt/trainer yourself have a coach, can’t you do it yourself? 2; Why haven’t you switched to an IM coach? So, […]

March 17, 2018 // Liza Smith

Become a “Runner” !

So many of my clients either have started or want to start running. Those that have still will not refer to themselves as a “Runner”. When I ask why, they invariably tell me things like “well, I’m a jogger really”, “I’m not that fast” or “I’m not good enough to be a runner”. Let’s get […]

September 30, 2017 // Liza Smith

Slimming World… Not for people that workout and why

I’ve been inspired / pushed to write this blog post due the amount of women who are either doing slimming world (SW), have just done SW or are thinking about doing it and are becoming motivated not to train or workout.  I am not here to slate SW. All I want to do is debunk […]

July 6, 2017 // Liza Smith

Micronutrients… Yep, thats right. I said Micro’s

  I get asked by my PT clients all the time about macro’s (macronutrients; carbohydrates, protein and fats) but we don’t really talk about the micronutrients, those all important vitamins, minerals and trace elements. FACT: No matter how hard you train, you cannot out-train a bad diet. So yes, you should be aware of your […]

May 12, 2017 // Liza Smith

What I learnt from my first marathon

As many of my close friends will attest to, I was very blasĂ© about running my first marathon, even though the London Marathon is a race I have wanted to tick of my list for a long time. I entered the ballot eight years in a row with no success so took the plunge and […]

April 4, 2017 // Liza Smith

Not seeing the results you want?

Do you feel like you’re spending hours training but just not seeing the results you want? We all have different reasons for working out and all have different desired results.  It might be that you are just generally focused on being a bit healthier, keeping your heart healthy and keeping illness and disease at bay. But it might […]

January 16, 2017 // admin

New Year, New You – How is it going so far?

Many of us use the start of a new year to refocus on our health, fitness and lifestyle choices. I know a lot of people hate the New Year, New You thing but for some it is an important time of year, to be able to put the past behind them and start working towards […]

December 16, 2016 // admin

Why you should stretch every day

We all hear all the time that stretching is important, but do you really understand the benefits? When you’re time poor, there might be a strong temptation to skip the stretching in order to spend more time on cardio, thinking thats the best use of your time. Don’t. Whether you’ve got a CrossFit WOD, fitness […]

December 1, 2016 // admin

Strength Training for Beginners

Strength training can be intimidating to many. Maybe you’re one such person, maybe you’re completely new to fitness, maybe you only use the CV machines at the gym or maybe you’re a seasoned runner who only focuses on their cardio. It can be especially intimidating if you’ve never wanted to set foot in a gym […]

September 16, 2016 // admin

Why a bear???

I adore bears… All bears… I have been known as Liza Bear to my husband for I can’t remember how long. Since becoming an obstacle course racer I have become Mud Bear. I have huge admiration for bears as they have all the skills required to be great obstacle course racers. Bears are fast on […]