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Get a Tighter Body By Memorial Day: 4 Easy Tips

I was training a client at the gym in their building when a Weight Watchers commercial came on the TV in the background.  An excited lady, down 25 lbs said, “I don’t even mind my friends posting pictures of me online anymore.”  And I thought, “Damn, Weight Watchers, that is some smart marketing.”

We’ve all “untagged” pictures on Facebook (or other online forums) or even worse, made people remove pictures all together because we don’t like the way we look.  This got me thinking about all the events (read: places where people will be taking tons of pictures of you) that happen during Spring and Summer.  I know I already have two weddings, a bridal shower, and a bachelorette in my calendar…and you might have more!

So instead of threatening people’s lives if they even think about posting that picture where the back of your right arm looks kinda fat, or your Spanx weren’t exactly doing their job…

Watch this week’s video:

CARDIO INTERVAL WORKOUT MODEL 30:60
  • Warm up for 3-5 minutes at a moderate pace (should be about a 6 on a scale of 1-10 of difficulty)
  • “Sprint” for 30 seconds.  Depending on what you’re doing a sprint can happen with speed or resistance, the idea is you should be busting your a*s, giving all out effort for 30 seconds.  Then for the next 60 seconds (up to 90 if you need it) back down on the speed or resistance.  This is your “active rest”
  • Do 10-15 of these sprints.
  • Cool down for 3-5 minutes at a moderate to slow pace (4-5 on that same difficulty scale) and be sure to stretch, especially the legs if they’re working the hardest.

Weight Lifting Article I referenced in the vid.  Also, if you’re not sure how to weight lift, go to the right sidebar, click on Exercise under Categories and there are several workouts for you to choose from…yes!

Big thanks you to many of you who have become avid commenters here!  My favorite part is how your comments spark great conversation AND ideas for future posts so keep ’em coming…
Get a Tighter Body By Memorial Day: 4 Easy Tips
  • http://www.stepheniezamora.com Stephenie Zamora

    AWESOME tips Liz!

  • Odetta webster

    Hi Liz!!! I do this cardio technique, l I sprint for 1 min and 1:30 min rest. I go to 9.0 to 9.5 speed on treadmill. However I feel like if i go faster I may fall off the machine lol! That’s why I run a bit longer than 30’secs. Ughhh so frustrating just to lose 5lbs. Thanks for the tips. Xx

    • http://fithealthyandbeautiful.com Liz DiAlto

      Hey Odetta, I do a similar workout, I get up to about 10.1 and totally know that ” I’m gonna fall off this thing” feeling! The eating tips should help w that 5 lbs!

  • Shelley

    Great tips, Lizzie! In total agreement with the varying your cardio using intervals and weight training tips – that regular 30 minutes at 4mph in the hotel exercise room made me feel okay, but since I’ve been back to the gym for the last few weeks using weights and different cardio tools again, I’ve seen a huge difference in a short amount of time. Keep up the great work!! XX

  • http://www.kdhfinancial.com Karie

    Liz, I already incorporate mega veggies in my diet and it has totally helped. When I did that, my weight loss was SO much easier so awesome tip. I’m going to amp up my cardio Liz-style starting tomorrow (I’m serious) and report back to you. Lots of love!

    • http://fithealthyandbeautiful.com Liz DiAlto

      You might hate me during the work out…promise you’ll love me after!

  • Maggie

    Hi Liz! I happened to stumble across your site and I just wanted to tell you how awesome and motivating you are!! You have gained another avid follower 🙂

    • http://fithealthyandbeautiful.com Liz DiAlto

      thanks Maggie, tell your friends, too! I’m relaunching the site in about 2 weeks and it’s only going to get better 🙂

  • Julie

    GREAT tips! Keep em coming 😀

  • http://www.heatherpierceinc.com/blog Heather Pierce

    Amen on the doubling up on veggies! Such a great ninja trick. Great tips all around – thanks Liz!

  • http://www.wholehealthdesigns.com Lisa Consiglio Ryan

    Love all the tips, Liz! Fave tip has to be “slow down!” Chew your food. I tend to scarf down my meals so I really need to practice mindful eating. Thanks for the reminders. Great post!

  • Kathleen

    Liz…thanks for all the great tips!! I am def a fan of the speed interval workout on the treadmill. It helps build my endurance for my one long run a week. Also doing the speed intervals are so much easier on my body! I have less shin splints and overuse injuries and getting more fit at the same time love it and love you.

    • http://fithealthyandbeautiful.com Liz DiAlto

      grrrr…freaking shin splints! Spinning class also helps w/ the cardio endurance and gives the shins a break from the impact!! love you too xx

  • Jes

    Okay, these were really great tips but you totally threw me off with what you said about women not bulking up from weight lifting. The type of lifting you are talking about, of course women won’t bulk up, because it’s lifting for toning not actual weight lifting for lifting. I think that’s something pretty important to classify.

    • Jes

      I love the tips though! Forgot to add that in. 🙂

      • http://fithealthyandbeautiful.com Liz DiAlto

        Hey Jes, thanks for the comment! Not sure I understand what you were saying about the weight lifting tip. A lot of women don’t know the difference between lifting to tone and lifting to lift and instead stick to 3, 5, 7lb dumb bells because they’re afraid of getting bulky-that’s why I made a big point to say “it won’t bulk you up!” Does that make sense? Let me know what you think!

  • http://www.MiriamBuhr.com Miriam Buhr

    Liz, you give sound advice. It’s simple but at the same time that’s why people miss it. The beauty about you is that you have a way of reminding people that they can do it! I really liked this blog post and video. It was Spot ON;)
    Ciao,
    ~Miriam

  • Maureen

    As always, excellent tips! And more importantly, your hair looks great 😉 hugs!

  • Maureen

    OH! also…. one tip that I also find helpful is to drink as much water a day as possible. Not only does it keep you hydrated, it helps keep you full and does wonders for your skin.

  • LyNel Gross

    Hi, I often wonder about all these workouts. They NEVER address the problems that are most common. I have a fused spine. L one through L5 & S one & two. When I ask as I’m doing now most “workout experts” decline an answer & refer me to some sort of Doctor, I live in the Co. Rockies at 10,000 feet & the nearest Doctor is 100 miles away. That is one way. So are all the gyms, coaches & etc. I would like a workout routine that doesn’t require twisting. I can’t sit on the floor meditation or indian style. I have finally accomplished 5 situps at a time. I am NOT in any more pain & I can finally walk. Can you give me a routine. Yoga is out. Way too twisty. LyNel

    • Liz DiAlto

      Hi LyNel. When dealing with spinal injuries, the movements you most want to avoid are spinal flexion, extension and rotation (so really, you shouldn’t even be attempting sit ups, but planks and their variations would be better). Stability exercises are really important, as well as strengthening the surrounding areas and working on flexibility of muscles that tend to be tight. In your case, most likely upper back and hamstrings. If you click on the “work with me” tab, you’ll see the ways I’m available to create routines/workout programs for people. You may also want to check ou http://exerciseforinjuries.com, Rick is great.