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 […]

March 10, 2020 // Liza Smith

IM Training Log w/c 02.03.20

No body comp stats this week as Sunday morning is my check in and we were in Devon. Mon: 12:15pm Total Body Conditioning Simple yet effective work… the shit that gets yo fit (if you hit it hard enough); 35 minutes of Row, Bike, Ski – 40 secs on, 20 secs off. Mon: 1pm Upper […]

March 1, 2020 // Liza Smith

IM Training Log w/c 24.02.20

Body Comp Stats Weight: 75.1kg (-1.0kg)Body Fat %: 28 (-0.3)Muscle %: 33.8 (+/- 0) Mon: 12:30pm 6 Hour Hell Session Kerry (my coach for you new readers) kindly agreed to do this once a month for me and this one came around real quick. I felt a bit like I had gone to war with CrossFit […]

February 23, 2020 // Liza Smith

IM Training Log w/c 17.02.20

Body Comp Stats Weight: 76.1kg (+0.5kg)Body Fat %: 28.3 (-0.6)Muscle %: 33.8 (+0.4) Mon: 12:15pm Total Body Conditioning Come on, you know it by now… Monday = Row, Bike Ski 🙂Today it was 1 min Row, Bike, Ski, 2 min, 3 min, 4min and back down. No rest and, as those that mentioned this found out, […]

February 16, 2020 // Liza Smith

IM Training Log w/c 10.02.20

*No body stats this week. Storm Dennis kicked in and I couldn’t be fudged to go down to the studio in that just to stand on the scales. I can wait until next week! Mon: 12:15pm Total Body Conditioning Back to our regular scheduled programming, meaning Monday = Row, Bike, Ski. 40 secs on, 20 […]

February 10, 2020 // Liza Smith

IM Training Log w/c 03.02.20

Body Comp Stats Weight: 75.5kg (-0.1kg)Body Fat %: 28.9 (-0.1)Muscle %: 33.4 (+/- 0) This week is my first de-load week of the year and after a hell session on Monday and 33 mile Ultra on Sunday man, did I need it! Mon: Rest Day Normally the day after a marathon/ultra I would go to the […]

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 4, 2020 // Liza Smith

IM Training Log w/c 27.01.20

Body Comp Stats My weigh in is on a Sunday morning at the end of each week and as we were out the door at 6am on Sunday for an Ultra race I didn’t weigh in! Mon: 12:15pm 6 Hour Hell Session Last Monday of each month between now and the IronMan is Hell Session Day […]

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 26, 2020 // Liza Smith

IM Training Log w/c 20.01.20

Body Comp Stats Weight: 75.6kg (-0.4kg)Body Fat %: 29 (+/- 0)Muscle %: 33.4 (+/- 0) Mon: 12.15pm Total Body Conditioning 10 Rounds of 40 seconds on 20 seconds off; Row, Bike Ski, Rest. That rest minute meant that each 40 seconds of work should be a hard effort. I tried but it got tough!! Mon: 1pm […]

January 19, 2020 // Liza Smith

IM Training Log w/c 13.01.20

Body Comp Stats Weight: 76kg (-2.2kg)Body Fat %: 29 (-+2.6)Muscle %: 33.4 (+0.3) Mon: 12.15pm Total Body Conditioning You know the drill as well as I do now… Monday = Row, Bike, Ski. This week we had a little twist, meaning we also did a little bit of running. We worked in 5 minute intervals on […]

January 12, 2020 // Liza Smith

IM Training Log w/c 06.01.20

Body Comp Stats Weight: 78.2 kg (+0.9kg)Body Fat %: 26.4 (- 4.1)Muscle %: 33.1 (+2.5)* Take a moment to digest these figures. I am constantly talking to my clients about the fact that the scales won’t always accurately represent your journey, especially if you are training hard and fuelling efficiently. If I just went by the […]

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 […]

January 6, 2020 // Liza Smith

IM Training Log w/c 30.12.19

Body Comp Stats Yes, Christmas did have a negative effect on the fat and muscle. Weight didn’t change though, once again proving you shouldn’t pay too much attention to the scales. Weight: 77.3kgFat%: 30.5%Muscle: 30.6% This week brings the start of my fully planned training plan. I have mapped out every single day from now […]

December 13, 2019 // Liza Smith

IM Training Log w/c 02/12/19

* I am not including the classes I coach in this training log (apart from my indoor cycle classes) but for reference I also coach 2 Insanity, 2 Boxercise, 1 LBT, 1 Core Strength and 1 Tabata class a week between Tuesday and Friday. This week saw the return of the 6 hour Hell Session. […]

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 […]

December 2, 2019 // Liza Smith

IM Training Log w/c 25/11/19

* I am not including the classes I coach in this training log (apart from my indoor cycle classes) but for reference I also coach 2 Insanity, 2 Boxercise, 1 LBT, 1 Core Strength and 1 Tabata class a week between Tuesday and Friday. This week was a planned light week post marathon on Sunday […]

November 25, 2019 // Liza Smith

IM Training Log w/c 18/11/19

* I am not including the classes I coach in this training log (apart from my indoor cycle classes) but for reference I also coach 2 Insanity, 2 Boxercise, 1 LBT, 1 Core Strength and 1 Tabata class a week between Tuesday and Friday. After the back spasm last Wednesday this week was all about […]

November 19, 2019 // Liza Smith

IM Training Log w/c 11/11/19

* I am not including the classes I coach in this training log (apart from my indoor cycle classes) but for reference I also coach 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday. Fuck! Fuck! Fuck! I had to do two things in 2019 since signing up […]

November 13, 2019 // Liza Smith

IM Training Log w/c 04/11/19

* I am not including the classes I coach in this training log (apart from my indoor cycle classes) but for reference I also coach2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday. This week things got back on track. The smallest hints of my cold were still […]

November 4, 2019 // Liza Smith

IM Training Log w/c 28/10/19

* I am not including the classes I coach in this training log but for reference I coach 3 indoor cycle, 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday. This week has not been a great week. I woke up with a cold on Thursday and this […]

October 27, 2019 // Liza Smith

IM Training Log w/c 21/10/19

* I am not including the classes I coach in this training log but for reference I coach 3 indoor cycle, 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday. A pretty smooth week this week. I achieved my goal of 6 days on, 1 day off so […]

October 22, 2019 // Liza Smith

IM Training Log w/c 14/10/19

* I am not including the classes I coach in this training log but for reference I coach 3 indoor cycle, 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday. Once again plans went awry but at this stage in the game I am not worried about it. […]

October 14, 2019 // Liza Smith

IM Training Log w/c 07/10/19

* I am not including the classes I coach in this training log but for reference I coach 3 indoor cycle, 2 Insanity, 2 Boxercise, 1 LBT and 1 Tabata class a week between Tuesday and Friday. The plans I had this week didn’t quite work out. I didn’t get in the three runs I’d […]