Copyright © 2017 Alex Liska. All rights reserved.

Sunday, October 13, 2013

Flourless Cocoa-Banana Fiber Muffin Recipe

  • 1.5 cups 100% all wheat bran
  • 2 cups large flake oats (take 1 cup and blend it to make "oat flour"
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp sea salt
  • 1/4 cup flax or chia seeds
  • 1 cup unsweetened cocoa powder
  • 3 ripe bananas
  • 1/2 cup honey
  • 2 envelopes Stevia herbal sweetener
  • 2 tsp vanilla extract
  • 2 eggs
  • 1/3 cup olive oil (don't use extra virgin!)
  • 1 cup milk w/ a few lemon drops in it/or use buttermilk

  1. Preheat oven to 375 degrees F.
  2. Combine all the dry ingredients in a large bowl
  3. Mix together: eggs, honey, stevia, vanilla, olive oil and ripe mashed bananas
  4. Combine all ingredients including milk and mix well!!!!!
  5. Spoon out batter into pre-greased muffin tins and bake for 20-25min.
  6. Check with toothpick to make sure muffins are cooked
Enjoy!!!!!!!!!!!!!!!!!!!! :)


Sunday, July 14, 2013

Weekend Core Workout for a Tighter Midsection!!

Hi guys! As promised on my facebook page earlier, I said I would share my latest core workout :) This one was really effective; my abs felt tighter as I was leaving the gym and pretty much all weekend I felt like I was wearing a girdle around my midsection!! Lol... Hope you enjoy it and I have included some modifications for the more advanced moves! 

Start with a light 10min warmup on cardio machine of choice:
  • 6 sets 20, 15, 12, 12, 10, 10 reps Hanging Leg Raises (wide grip) *modification - lying leg raises (toes pointed out and slow on the way down/negatives)

  • 3 sets 25-30 reps crunches with feet up (first 20 reps: 10oblique crunches on the left side & 10 on the right side)
  • 4 sets 20 reps: V-ups. *modification - crunch and reverse crunch combined into one motion.
  • 60 second Plank on 2 stability balls with feet on one stability ball/forearms on the other. *modification - plank with forearms on stability ball, toes on the floor. 
  • Broomstick twists: 3 sets 25 reps.

Sunday, June 9, 2013

The Importance of Periodization for HARDER, LEANER, TIGHTER Muscles!!!

Hello Everyone!!! Hope you're all doing great and having a nice weekend! Thanks for stopping by my blog to check up on my training and nutrition updates! So far I have been doing really well, and staying steps ahead of my body; planning my next nutrition modifications and training changes in order to avoid hitting a plateau!
I was deep in thought yesterday (that pic on the right is my laying down thinking lol) and I came to the conclusion that the reason my legs aren't as hard and tight as i want them to be is because i haven't gone through an actual strength phase with low reps in over 6 years! 6 years ago is when I started competing in figure so I got entangled in the whole misconception of how figure chicks should lift lighter/moderate weights for 15-25 reps etc... and how we should stay away from powerlifting and heavier weights. 
After talking to my bf on the phone  & bombarding him with text messages about weight training program designs and the importance of periodization/hypertrophy we both came to the conclusion that a strength phase is a great idea!!! I need to practice what I preach!!! I prescribe and bring all my clients through a full cycle of training which includes a lower rep heavy strength phase just to name a few, so why was I not implementing this for my own training regimen? LOL .... I guess i partly blame myself but also having been in the fitness industry so long and believing a lot of the myths that are published in fitness mags and that are spread around on the internet and forums etc...
THANK GOODNESS I had a mild epiphany and flew over to the closest Goodlife near my parents' house and decided to go crazy on squats and deadlifts!!! I felt absolutely amazing after a couple sets of heavy squats... got back up to sets of 2 plates/side 6-8 reps and some 215lb deadlifts (no straps!!! 6reps 4+ sets) I started to feel SOOOOOOOOOOOO MUCH BETTER ABOUT MYSELF!!!! Not to mention my legs feel a lot tighter now and more solid! Light to moderate weights and high reps have their place in every cycle of training, they help build muscle endurance, shred muscles, re-shape them and also improve cardiovascular strength. That being said, power-lifting and heavy lifts with good form help build harder muscle that can be defined in later phases!!! 
I am bringing myself through a 1-2mth strength phase, with minor diet changes to see how my body responds! I'll be keeping you guys posted on my progress! :)

Stay tuned for more updates and have a wonderful week!!! 

Alex L. :)

Monday, May 27, 2013

Five Ways to Stay Fit on Vacation

Hey guys! I just wanted to share this great post that should come in handy for those of you who wish to stay fit while on vacation!
This article was submitted to me by Mike Manning

Five Ways to Stay Fit on Vacation

The summer is less than two months away and you are probably planning a big trip to some exotic location. But your major concern is that you probably won't have access to a gym, let alone time to workout! No worries! There is no need to sacrifice your love of the gym while vacationing. Here are five ways to stay fit on your next vacation!

Stay at a Hotel with a Gym

In order to find a hotel with the proper workout equipment make sure to do some research before booking a hotel. On a recent trip to San Francisco I was able to book a fantastic hotel because I did some due diligence by checking out a travel reviews site. This site listed the top San Francisco hotels and I was able to scroll through and check what amenities were offered and see reviews from people who stayed there previously. The easiest way to stay fit during your trip is make sure the hotel you are staying at has a fitness center. Many hotels come equipped with small workout areas filled with a few treadmills, elliptical machines, weight machines and dumbbells. Unless you are staying at a high-end hotel, do not expect these fitness centers to be on the same level as your gym back home. But many of these fitness rooms contain just enough equipment to allow hotel patrons to get in an effective and awesome workout.

Bring Fitness DVDs

With the booming popularity for workout DVDs like P90x, Insanity and Hip Hop Abs, many people are blasting away calories with these effective workout programs right from a television screen. Many of these programs usually don't require equipment and can be done right in your hotel room.

Bring Light Exercise Equipment

If your hotel room does not have a fitness center - you can easily bring basic exercise equipment with you like resistance bands, jump rope or small dumbbells. Unless you are training to become the next Mr. Olympia and need access to 100 lb dumbbells, exercising with resistance bands can be just as effective as working out at a regular gym. Again, this equipment can be used from the privacy of your hotel room.

Download Guest Passes from Local Gyms

If your gym chain is not present in the city in which you are vacationing, do some basic Internet research and find local gyms or fitness clubs that offer week or day guest passes. If you can't get a free guest pass, talk with your gym's manager back at home to see if they have any reciprocity agreements with other clubs in different cities and states. Often, smaller chain gyms have agreements with other chain gyms to allow traveling members discounted access into their facilities.



In the end, if you are an active gym goer, sometimes your body needs to take break from constant exercise. Relaxation can be a form of exercise too for someone who is constantly badgering their bodies! Sitting in a whirlpool, steam room or sauna can help burn calories on your vacation too!

Wednesday, April 24, 2013

Sample Clean Breakfast For Leaner More Visible Abs

Are you doing everything you can to develop a stronger core and more visible abs?
If you are already going to the gym on a regular basis, performing ab workouts 2-3 times a week and keeping up with 2-3 cardio sessions a week but still don't have visible abs or you simply aren't seeing the results you want; TRY THIS BREAKFAST! I know it's only one meal idea, however, it's your first meal of the day, so why not start with wholesome clean fuel???:)

Try scrambling 4-5 eggwhites, 1 whole egg (season with salt, pepper, herbs) ... i use "i can't believe it's not butter" to lightly grease my frying pan. Cook on medium/high and cover for a few min and turn to low heat... remove the cover and add a splash of milk and scramble up your egg/eggwhite mix. I added in a slice of fat-free cheese. Serve with a side of sliced tomatoes and 2 pieces of brown toast(I added some peanut butter to one toast and a slice of fat-free cheese to the other toast)

For males, i suggest a higher protein intake for your first meal, so have 8 eggwhites and 2 whole eggs plus 2 slices toast.
For the ladies, i suggest sticking with 4-6 eggwhites, 1 whole egg and depending on how lean you are; 2 slices of toast if you have a lower bodyfat percentage already (under 20%) OR 1 slice if you are at a slightly higher bodyfat range!
Eating clean can be quite simple it's just a matter of getting the right ratios of proteins/carbs/fats at the right time of day, to keep your body strong and energized but still burning fat! :)

Have a great week!!! xo
Alex L. :)

Sunday, April 21, 2013

Realizing My Dreams, One Day At A Time!!

Hey Guys, thanks for stopping by to check out my latest update!!! I hope you are all having a relaxing weekend! Toronto's weather was absolute SH&T yesterday, it was freezing and windy, but THANKFULLY this Sunday has been nice and sunny:) I'm in a great mood and have come to a few conclusions lately. Balancing my passion for fitness, nutrition and getting my adrenaline fix to keep life exciting has always been a challenge for me! I have an addictive personality and can get very carried away with training and dieting to the point where I don't feel like I'm doing enough! I used to over do it with weights, cardio and restrict my diet thinking I'd see more dramatic results... I have also neglected my personal life over the past decade, having been completely submerged and consumed by my dreams of being shredded and super fit!!!!

I've finally reached a happy medium! :) I've been training more intensely than ever before but I also allow myself more rest and relaxation days and I've stopped over doing cardio.. In terms of diet, I eat CLEAN and focus on whole foods and managing my macro-nutrient ratios (carbs around training times, high protein all day and fats from clean/healthy sources in small doses). I'm a lot more in tune with my body now and I prefer to focus on how im FEELING rather than on numbers like weight or bodyfat.
Realistically, working as a personal trainer full time and doing nutrition consults, I can't be doing restricted diets or 2 a day cardio sessions. Not only do I feel it is not necessary, but it's time consuming and feels like a chore. I've been keeping track of my bodyfat, checking every 2 weeks and although I have cut back drastically on cardio and increased my carbs, I'm still steadily shedding bodyfat and still feel really energetic and strong! :)
I have also started to make more room for a personal life!!! FINALLY!!!! This is something I always ignored and lacked. I am in a healthy relationship with someone who understands my vision, what I want out of life and supports me in every way possible as far as achieving goals is concerned; whether they're fitness related or lifestyle improvement goals. As the saying goes "good things come to people who wait" and it's happening all at once for me! I love my job, my passion for fitness and nutrition is at an ultimate high, I finally have a healthy personal/love life and my faith keeps growing more and more each day. If you asked me 3 years ago if I saw myself being where I am today: Happy with my job, on track with my career goals and in a relationship MY ANSWER WOULD HAVE BEEN: "NO" lol but one thing I can say is, even though I fell on my ass time & time again and went through alot of tought times, I never lost sight of what I wanted and I always kept my faith in God and kept trying. NEVER GIVE UP!!!!!!!!!!!!!!!!!!!! Just keep travelling with Hope!! That is the key :)
Have a Great Week Everyone!!! xo
-Alex L.:)

Sunday, March 31, 2013

New Training Records Set!!!

Happy Easter Weekend Everyone!!!!
I've been feeling quite experimental lately so I decided to try out some new exercises and increase the intensity of my cardio! I did my scheduled weight training workouts with my trainer and got my A$$ kicked as usual:) so I figured since my pain threshold has increased, I might as well keep pushing past any limitations I may have previously encountered!
I ALWAYS wanted to be able to do sets of wide grip chinups with no assistance! And I'm a HUGE fan of core work and stability ball squats! Soooo, I decided to superset stability ball squats at the cable station with wide grip chinups! When I started feeling tired around my third set I'd switch to supersets with close grip chins! In total, today I managed to do 7 supersets: Squat 21s on the ball with wide grip chins 7-10 reps for 3 sets then 4 sets with close grip chins!
Prior to that I beat my record for stepmill cardio, instead of going at 100 steps per min I increased to 125! And on the treadmill instead of doing 15% 5mph I did 15% 6mph jog to finish my cardio (total of 30 min between the step-monster & the treadmill)
I'm feeling absolutely amazing and limitless!!! Yesterday I went to visit my parents and I found my 10lb weight belt so for cardio I did walking lunges up and down the street and threw in 10 sets of 11 weighted jump squats!!! These REALLY set my glutes and quads on fire... LOL..
I won't lie, sleep has not been so great, but where there is a will there is a way; I am finding energy to get everything done! Meal prep, training clients and working out just to name a few...

So far progress is great, I am happy and I'm looking forward to kicking things up a notch; My trainer has informed me that my workouts are gonna be getting more intense VERY SOON and I'M SUPER EXCITED TO HAVE SOME NEAR DEATH EXPERIENCES IN THE WEIGHT ROOM!!! WOOOOOOOOOOOOOOOOOO!!:))


Thursday, March 28, 2013

Steady Progress and No Plateaus!!!

Good morning! Hope you are all having a great week! I think spring is finally here in Toronto, THANK GOD!!!!! I'm so excited to start going for runs outside, I can't deal with the cold weather, let's hope the climate stays this way and just keeps getting warmer:)
Well, as usual, another busy week at work, but busy is GOOD! I've been doing much better at balancing getting in my workouts/cardio, planning meals and training all my clients, keeping up with paper work and even managing to get sleep every night !!!
My training intensity has gone up but thankfully the nutrition phase I'm in right now supplies my body with enough energy, enough protein/clean carbs and essential fats to support my heavy lifts and I still have energy to complete all my cardio.
Usually at this point in my contest prep, I start to feel lethargic and drained. However, I have learned its all MIND OVER MATTER and knowing what my ultimate purpose in this fitness journey is; that purpose is to travel with hope and focus on the journey rather than thinking about the destination, and "when am I going to get there?"
I love peaking on the day of my show, so in order to do that I have to make sure my progress is steady and in slow increments over the duration of my contest prep.
As i mentioned before I do have a conditioning coach/trainer now so that saves me from having to try to gauge my own physique and work on imperfections. I am also training a lot differently than before. I've been introduced to different lifting techniques, new exercises and a whole new method of training. Haven't experienced any plateaus or major hurdles. I am super motivated and look forward to each training session and nutrition modification because it helps me uncover more of that hard earned muscle I've worked so hard for!

My diet is high in protein at this point, carbs are high around training times and in the evening and fats are fairly low and from very clean sources! I haven't been experiencing any cravings nor have i been running to the fridge at 2 or 3 am like in my previous nutrition phase LOL.. so far so good:)


Have a great long weekend and happy Good Friday to you all!!!!!!!!

Alex L. :)

Tuesday, March 26, 2013




Wednesday, March 20, 2013

New Nutrition Changes to End a Busy Week

Hey guys!!!
WOW! this week is going by SO fast! I actually just realized that I'm about 8 weeks out from my next show (May 11th) and I need to tighten up my diet! I have been eating clean as usual but my macros needed to be changed. The ratio of carbs to protein to fat has officially been tweaked to ensure that I start to get SHREDDED!!!!!!
Being active all day and having to sustain fairly high levels of energy at work, I still need my carbs, so what I have done is moved the fat sources to different meals and added in some more protein to go along with my two-a-day workouts! I must say my body is responding really well to minor changes both in my diet and training.
There's a Food Basics right beside my work, so I really have no excuses to not adhere to a super clean eating program. And I just placed an order for 3 buckets of whey for emergencies, so I can always mix a shake in my water bottle using a paper funnel between clients, worse case scenario LOL... but no, for the most part I do find that I have time to get in my meals! This is probably the most I've had on my plate in terms of work/life/training/personal life etc... but I feel like now that I'm on a roll I don't wanna stop. The more responsibilities and the more busy I am the better I feel.
Next week I have set out some goals in the weight room to hit every body part twice and ensure that I get in my hour of challenging cardio; that along with the new nutrition changes seem really promising to me. I'm excited to update you guys on how this all goes.
Stay tuned for my next journal entry next week and have an awesome weekend!!!!

Alex L.

Tuesday, March 19, 2013

2013 Contest Prep Update

Hey guys! Hope you're all having a great week so far!!!! Mine is busy but going great; work is always fun, I can't get tired of training clients, I love personal training and doing nutrition consults. And I've started bringing an extra carb meal to work for more energy! :)                                                                                      Sooo, I am undecided between 2 upcoming figure shows I'd like to compete in... I might end up doing them both since I would be ready in time; at this point it's a matter of 'not turning back' and just continuning my diet phases and training... I have a positive momentum wave working in my favor! This is the most driven I have been since 2007 when I first started competing. That's the beauty of having been in the fitness industry for over 5 years and starting to feel comfortable both with nutrition and coaching myself with my diets and NOW having a trainer. YES!!! I am working with a conditioning coach finally!!! I have a trainer/coach at my gym. I have seen changes in my physique since I started working with him AND I have no more excuses when it comes to cardio lol... I can't get away with my 30min cardio sessions and justifications for doing them such as "I don't wanna burn muscle" or "I'll just do some extra sets with weights" ... I pretty much have no choice but to hop on the treadmill/stepmill for an hour. It's great because even at my level of fitness, I still need a kick in the ass so I don't slack and think I can get away with any half ass workouts!!! I'm also doing new exercises to work on muscle imbalances and symmetry and enhance areas such as legs, tighten up my lower body and really work on my V-taper! I plan to bring the best package ever on stage this year!!!!!!!! I find it less stressful not to have to gauge my own physique and plan all my workouts too! :)
In terms of meal prep and diet, I have been doing my own nutrition plans and they are only gonna get harder and more strict! I actually look forward to starting to feel depleted after my workouts LOL... feels extreme!!!!!!!!!!!!!!!!!! I will be posting more specifics on what I'm doing in terms of nutrition on my next journal entry. Stay tuned:)
Alex L. :)

Sunday, March 10, 2013

Balancing Work and Training

Thanks for stopping by my blog to check up on my progress :)
Since I've started training more clients now that I'm working full time at the gym I have completely changed my workout schedules.. Instead of doing longer weight training sessions followed by cardio I'm training for shorter durations, in between clients and doing short bursts of cardio. Clearly this has shocked my body because my bodyfat is starting to drop! My diet's also changed quite dramatically. I am taking in a lot more protein (especially shakes, since it's easy to make a paper funnel and mix up a shake in my water bottle whenever i'm in a rush) and my carb intake is a LOT higher... I'm finding that with only 2-3 carb meals a day I just dont have energy and my muscles start to look soft and run down.. lol :( So i have added in more fruits & complex carbs and kept my fat intake around the same.
When I first started training several times a day, I guess that along with being at work all day and feeling pumped and energetic, my brain was not able to calm down at night so I experienced some insane insomnia for a few days; but luckily now, everything is back to normal :) My body has adapted to my new lifestyle and my mind is at ease, so I'm getting better sleep.

In terms of rest days, I just haven't felt like taking ANY rest days for almost 3 weeks now.. hahaha.. hey, all i can do is LISTEN TO MY BODY!!! My training has also gotten to a whole other level in terms of intensity. My heart is SO much stronger now. My cardio endurance is through the roof!!!! It also helps that pretty much all the other trainers at my gym are doing 2-3 workouts a day and training EXTREME, so it motivates me a LOT!!!!!!!!!!!!!!!!!!!!!!!
So far so good... my weights dropping too (I wasn't really concerned with this but hey, I don't mind). I'm at 145-150lbs now and my abs are coming in nicely! Just in time for sports bra season ;) and then, BIKINI TIME!!!!!!!!!!  WOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO!!!!!!!!!!!!!!!!!!!!!!
Alright, that's all for now, but stay tuned for more updates as my shredding journey continues! I'll be posting another journal entry to update you all on my diet and training changes:)


Alex L. :)

Friday, February 15, 2013

Down 5lbs and Still Lifting Heavy!!!

Happy Friday everyone!!
Thanks for stopping by my blog:)
So I have previously mentioned the importance of building lean muscle, eating whole foods and focusing more on your energy levels and how you LOOK versus the numbers on the scale...
I have been focusing on eating cleaner by the week, incorporating more,  new nutritious food items to my meal plan and drinking a LOT of water... This seems to be working because I'm still able to lift REALLY heavy, my energy levels are high, bodyfat % is dropping and the scale is barely shifting... Since January 7th till now I have lost a total 5lbs on the scale, but my clothes are fitting much looser and I'm able to do a lot more chinups.. This means my back is stronger and more muscular and my lower body is a lot leaner, exactly what I was hoping to achieve! I've gone from 160lbs to 155lbs and from doing 10-12 assisted gravitron chinups with 30-40lbs of assistance to 5 chinups ZERO asssitance !!! This was a long time goal of mine, something I wasn't even able to do during my contest prep for Ontario Naturals in 2010!
I even took a pic of the scale today... I know I look a lot lighter (according to anyone who tries to guess my weight) .. but, NO! I am not 130-135! Im a solid 155lbs :)
My diet consists of a lot of lean protein, dietary fats and clean carbs!! Still having a lot of dairy and I won't be cutting that out anytime soon. Sodium is still very high aswell.
I will be posting some workout vids soon, just waiting on my high resolution camera! :)

Have an awesome weekend and stay tuned for more updates ;)


-Alex L. :)

Friday, February 1, 2013

February 2013 Journal Entry and Update!!

Hello to all my readers and thank you for stopping by my blog !!!
I hope you are all having an amazing start to 2013 and sticking to all those New Years Resolutions! I know it's been a WHILE since i've posted anything on here. I have been really busy, travelling and handling personal stuff, but I have managed to stick to my healthy and active lifestyle. I took some time off during the holidays and ate TONS of great food, but still remained active and I am now back in the gym, lifting as heavy as possible, incorporating at-home workouts when i don't have time to get to the gym and doing lots of small cardio workouts, outdoors in the snow lol :)

So far so good... I am really happy with the way things are going for me this year and I am looking forward to putting some new nutrition experiments into effect this spring and seeing how lean i can get... I am thinking of hitting the stage again this year; of course for a figure competition just to see how well my body responds to my meal plans and workouts!!!
One thing i would like to point out to everyone that's reading this is: STAY AWAY FROM THE SCALE WHEN COMMENCING ANY HEAVY WEIGHT TRAINING AND CLEAN EATING JOURNEY!!!! Those numbers fluctuate more than women's emotions right before their period lol... I have tracked my weight at anything between 145 during my Christmas binge to 160 when i started hitting the weights and leaning out... and now anywhere between 147-155 depending on the day! I am 5 foot 6 inches... According to a lot of silly guides and templates out there, my weight is "too high" for my height.. hahahaha... well guess what? I can see cuts/abs and symmetry and new muscle starting to surface..... so, F&CK the scale!!!!!!!!!!!!!!!!!!! If i can pull off a full, ultra-lean 140-145lbs look this summer I will be extremely happy!!! In the meantime I am travelling with hope, enjoying every step of the way, lifting heavy and always smiling! Anything you do in life, you must do passionately and with love for the journey, otherwise its an auto-fail and so not worth it!
And take into consideration aswell, that when consuming 'sucralose' (splenda products), large amounts of vegetables (especially greens), sodium and workout supplements (whey/pre workout supps.) YOUR WEIGHT WILL BE AT LEAST 5-7 LBS MORE DUE TO WATER RETENTION so be aware of this fact!
Well, that's it for now; stay tuned for more updates from me as this year unfolds! I do plan on making some cool youtube workout flicks aswell, so make sure to check out my channel and for those of you interested in your own personalized meal plans and workout programs, to help you reach your physique and health goals more effectively and faster, please send me an e-mail for more info!
Lift heavy and Smile!!!


Alex L. :)