Copyright © 2013 Alex Liska. All rights reserved.

Sunday, October 26, 2014

Last Minute Decision to Compete in London OPA Show November 22 !!!

Hey Guys!!! 
Thanks for stopping by my blog to check my latest fitness updates!!!!!
As you all probably know by reading my previous journal entries, I am ALWAYS up to something with nutrition and training; constant trial and error and experimenting with what works for myself and for my clients as well... 
That being said, I have managed to find a nutrition approach that works year round to stay conditioned and close to contest shape without killing my social life and my entertainment as far as food and leisure are concerned ;) 
I must say I DID NOT PLAN TO COMPETE THIS YEAR.. BUT my friend/workout buddy Alicia was prepping for the November 22nd OPA show and her energy and drive MAJORLY rubbed off on me.. I started itching for more intensity in my workouts and more of a burn so we started training together so i figured "what the F&CK..WHO CARES!!?! let me just get shredded and hit the stage again:)!!!" We have an amazing coach, Nick UKBFF heavyweight 2013:, who sends us our weekly torture workouts and they are working wonders although it feels sometimes like I'm on the verge of puking it pays off! I am hoping to bring my best physique yet to the stage Nov. 22nd! I'm doing my own nutrition programs so along with killer workouts this journey is one hell of a ride!!!

Stay tuned to my blog for my latest progress updates as Alicia and I get ready to rock the stage in London Nov 22 !!! We just went to get measured for our suits and to practice posing today.. no days off till end of November! :DDD

Also, side note for anyone in the Etobicoke area looking for Personal training/Nutrition/Fitness Coaching you can contact us at: , and for Contest Prepping contact:

Saturday, June 7, 2014

As the summer months approach, progress is consistent!

Hi guys!!! Thanks for stopping by my blog, it's been a while since I've posted on here but between work, training, eating and personal life balance I haven't had the much needed time to just relax and post an update! 
Anyhow, training has been going great and as I mentioned before I'd been experimenting with fasting, both intermittent fasting as well as 24hour fasts. I've been doing even more experiments with my nutrition now that we are going into summer time and our metabolisms and physiological adaptations slightly change. I am still doing at least 1 24hour fast each week, a few 14-20 hour regular IF style fasts and going into 12-24 hour fed states meaning I eat frequently on these days and "watch what I eat" a bit more closely. Don't wanna go TOO into detail and cause any brain fog for anyone reading this but the main thing that changes in the spring/summertime for me is I eat a LOT less protein and smaller portions for the most part and my cardio tends to increase when I'm outdoors. I have, as of recently also tried cutting out meat and chicken and focusing on fish and plant based proteins to give my digestive system a break. A few of my clients tried the same protocol and we have found success with this approach!! So far so good though I am happy with the results both my clients and I are seeing from these nutrition tweaks. No strict dieting, slight increase in cardio (max one hour a day when the weather is nice) and 4-5days of weights a week (under 60min sessions) I've managed to maintain bodyfat % of 12-14% steadily for the last while and I don't feel starved or afraid of a "rebound/yo-yo effect" like I used to on other fitness/nutrition approaches! The most important thing for me is that I AM NOT DIETING AND NEITHER ARE ANY OF MY CLIENTS but we are all seeing steady positive changes and are embarked on a lifestyle transformation journey:)

I will continue to update and post more of my findings on nutrition as summer approaches!

As promised on my FB page here is the workout that I did: 
*warmup: 5km Run under 25min*
3 sets of 10-15reps of each exercise circuit style:
Circuit #1:
-25-25lb plate weighted pushups
-bosu plate front squats (tilting bosu so weight is on my toes)
-resistance band side lat raises 
-resistance band bicep curls

Circuit #2:
-front plate raises standing on bosu ball with one leg
-one legged squat on bosu 5reps each side
-lying leg raises
-bosu toe touches x bosu knee to elbow planks