Awaken your soul and fire up your senses. Turn up the volume on your inner wisdom. Increase your capacity for truth, love, openness, passion, fire and freedom.

Me, You, Nike and Audrey Hepburn

FYI: This post is longer than usual for me, but it’s really good (if I do say so myself) so read the whole thing because I need you to comment at the end (really, you need you to comment, you’ll see why when we get there.)


We all do things we know we shouldn’t do.  We eat bad food, skip workouts, watch all day marathons of Bravo TV, and shop when we know it’s smarter to save-just to name a few.  What’s funny is, we allow ourselves to be surprised when we’re not making any progress.  According to Einstein, this is insane.

For most people, their workout regimens are pretty insane because they do the same sh*t for weeks, months and even years at a time.  If your workouts don’t change, your body won’t change either.

Some believe that people can’t change.  I know this is false.  I help people change all the time-their bodies, their attitudes, their overall health.  And, I’ve made some pretty big changes in my own life over the last year.  For example-I did something this weekend, I probably wouldn’t have done a year ago-the proof is in the pudding that CHANGE IS POSSIBLE! (or in my case, the cheesecake.)

I started dating a pretty amazing guy before I moved up to NYC and he was up for a visit.  Since his favorite dessert is cheesecake I decided to find the best cheesecake in NYC (Junior’s in Times Square in case you’re curious)…one dessert never killed anyone.

I ordered the Strawberry Shortcake Cheesecake (yes, that’s strawberry cheesecake in between two sections of strawberry shortcake-gluttonous genius) and it was literally the size of my face.

Old Liz, the one who weighed 16 lbs more than me and would eat just to eat or because something tasted good-would have kept eating beyond the point of discomfort that occurred about 1/2 way through this delicious pink and white marvel.

Me? I stopped, pushed it away-and asked Sergio, our waiter to take it away, please.  This was 100% an act of respect for my body -I ordered the dessert to enjoy myself, reward myself even-but not to punish myself.  I’ll say it again-I had Sergio take away the cheesecake.  People CAN change.

I say this to you all the time and I’m happily saying it again…if I can do it, you can do it. Ready to make some changes? Read on…


After cheesecake we walked up to the Nike Store on 57th Street…the biggest one I’ve ever been to.  I wish I had taken a picture on my phone (no doubt I’ll be heading back soon to do just that for motivation).  Have you ever noticed the mannequins in a Nike store? They’re not the standard male/female design like you see in a normal department store.  The physiques are stunning-like molded in the likeness of greek gods and goddesses-unbelievable.

I’m not sure if I was feeling like I needed to make a bold statement in revolt against the cheesecake or what-but in the middle of Nike on 57th I decided that my next major goal for my body would be to get my legs to look like the mannequin.

You probably see what’s coming next…I want to know what your goal is going to be?


If you’re  regular to the blog you know I LOVE quotes.

(sidebar, if you’re not a regular but you really like this post, enter your name and email in the top right corner of this page and you’ll get my goodies delivered to your inbox every Tuesday)

I also love serendipitous timing.  After setting my quasi-ridiculous, but super exciting goal-I came across this quote last night:


Clearly, my new mantra-and maybe yours too?

So this is how we’re all going to get started on the path to the best shape of our lives:

#1.  You have to believe me, whether you’ve seen it in your own life before or not-but people can change.  You can change...and I’m going to help you.

#2.  Stop being insane. You can’t keep doing what you’re doing and expect different results.  You’ll only keep getting what you’re getting.

#3.  Set a big scary goal. Make it something you’ve pretty much counted yourself out of.  Up until this weekend I told myself I’d have thick thighs and a fat ass forever-it’s just how my body is shaped.  I’m no longer willing to accept that.  The goal is set, the game is on and I want you in the trenches with me.  What is your goal?  Leave it in the comments.

#4. You and your big scary goal ARE 100% possible.  I believe it for you right now, all I ask is that you start entertaining the thought if you’re not 100% confident to accept the challenge just yet. If you are-right on, woman!

#5.  Leave a comment below with two things.  First, your big scary goal and second to let me know what your current workout routine consists of.  Just like last week where I helped you figure out how to make your breakfast more efficient for energy and power-this week I’m going to give you suggestions on how to improve your workouts.

Next week, we get back into Healthy Eating 101-that series is going to make a huge difference for your big scary goal too, since exercise is not the only component.  I am super pumped to do this with you ladies, can’t wait to read all of your goals and get cranking with advice for your workouts!




Me, You, Nike and Audrey Hepburn
  • Freea

    Hello, Hello, I love this post! I am normally a super active health nut(who also enjoys an occasional cheese cake…and just had some over the weekend as a matter of fact…per my boyfriends b’day request!

    I have been sick for 2.5 months and physically unable to work out much. I have gotten some walks in but not much more.

    This post made me feel in the loop even though I can’t actually work out currently.

    I CAN”T wait to work out again,and being sick making me appreciate and respect my body that much more. Thx for this post! XO

    • Liz DiAlto

      Freea you are so welcome-wishing you a speedy recovery and a safe transition back to physical activity. Thank YOU for your sweet words-very happy to keep you in the loop! xo

  • Courtney

    OMG I said a similar thing to myself yesterday…I want better legs! I’m in the big bottom category as you know! I am always worried about working them out to much will result in them getting bigger. Any advice? Thanks!!

    • Liz DiAlto

      Courtney this is a common worry and here’s the deal-they might get bigger before they get smaller. It’s easier to build muscle than burn fat-but building the muscle helps burn the fat. It’s a dicey transitional period for women because when we look down and see bigger thighs and alarm goes off like “noooo!!!!” and we abort the mission. You have to push through. I recommend 1 day/wk at least of heavy lifting and incorporating some plyos (jump squats, lunges, box jumps, etc). Also LOVE incline treadmill walking (15% incline, speed between 3.5-4.5 try not to hold on-killer workout). Give those things a try and let me know what questions you have!

  • Lisa Consiglio Ryan

    Awesome post, Liz! AND I just dig Audrey. Love her! Now to my scary goal. I want to train for a triathlon in August. I am coming off a knee injury, but I am determined to do this race. I have done a few in the past but had to take a year off for healing, etc… SO I want to get back in the game. Scary because I am probably not as fit as I used to be. I currently swim, bike and run/walk during the week, with 2 days of weight training. I don’t think I have enough stretching or core work. What do you think? Thanks, Liz!

    • Liz DiAlto

      First, Lisa let’s just state that you are an animal. I’ve never done a tri in my life-lots of respect for endurance athletes over here.

      Next-you clearly know the answer-stretching and core work are both performance enhancing and injury preventing measures.

      Do you foam roll? I highly suggest this before workouts-here’s a post I wrote about stretching for runners last year:

      Core-wise focus on stability-planks and side planks are a great start, wouldn’t worry as much about sit ups or crunches.

      I’ve had clients not train as hard for their actual races and perform better as a result of strength and core training (improves breathing, stride, posture, and protects joints-hi yo!)

      Good luck and keep me posted, lady! xo

      • Lisa Consiglio Ryan

        Hey girl, yes the foam roll!! That hurts like a f***** but I should back on the horse with that. I will check out the link too. I actually did the foam roll after workouts…so I am going to try your idea of before. yes! I will get on it, Liz. Thanks for being a kick-ass coach. xo

  • stephanie

    great post, and holy moly that’s some big cheesecake!! so impressed you had them take it away – i get proud of myself when i take 1/2 of things home for the next day 🙂 i like this line the best “I ordered the dessert to enjoy myself, reward myself even-but not to punish myself.” so many times have i gone out and finished something just b/c i thought i SHOULD to make it “worth it.”

    i am due with baby #2 in a week, so my big goal is not just to lose all the baby weight by september (35lbs) but to do it the right way, by eating right and building muscle. so even if i don’t lose 35, but i’m fitter and healthier i’ll be happy.

    p90x has been sitting on my shelf for almost a year and it scares the hell out of me, so as soon as i get the go ahead to work out, i’m going to start it.

    • Liz DiAlto

      Steph-your point about finishing something because you think you should to make it worth it is huge. For some people they also feel like it’s a waste of money-or they have guilt that other people in the world are starving and that’s just not a fair way to view it.

      I didn’t know you were preggers again, congrats! I’m actually doing a pre-post natal certification this month, so I will be armed with tips when you’re ready to roll.

      Good luck!! xo

  • Erica

    I absolutely loved this post. As usual you are reminding us that whatever we want is possible.

    A scary goal, huh? Well, for a while I have been looking at a post-it in my bedroom that I made after a weekend of empowerment and reflection. It says: I feel comfortable and energized in my body. Sounds simple…not so much!
    You know the workout routine – which isn’t really all that routine. Keeping with the theme…my plan is to just “DO IT”. 😉

    • Liz DiAlto

      I love “I feel comfortable and energized in my body”…but you’re right-not so simple. Sounds like a good topic for our next call 🙂 (which I can do tomorrow or Friday btw, let me know what your schedule looks like) xo

  • Chante


    I loved the post. I think you are so right about believing that anything is possible. However one thing I don’t agree with is the thick thighs fat ass comment. Just because some of us are built that way and there is nothing wrong with that, and we can shape what we have to the best of our abilities. I know that you probably didn’t mean that there is anything wring with that, but it sounded like it. Other that that your post was super inspiring.

    • Liz DiAlto

      Ah Chante-thanks for the opportunity to clarify. I’ve long since embraced my curves and admire women who work with what they have regardless of the shape. Personally, I’m inspired by tight and toned athletic physiques that keep the curves like J. Lo and Jessica Biel, so that’s my aim. I just wanted to be clear that there’s no reason to settle or anything or limit what we take to be possible for ourselves…it’s just a matter of will and way. Too many people blame their genes, that’s what I don’t buy.

      • Chante

        I didn’t even get a chance to come and read back if you commented. Jessica Biel and J.Lo are great examples of athletic toned/curvy. I love that! J.Lo is who I was thinking about when I said “we can shape what we have to the best of our abilities” She is toned but didn’t stray away from her body at the same time. Love it! Thanks for your comment btw.

  • Kara

    Hey Liz,

    Thanks for the motivation! My big scary goal is to actually achieve the goal I’ve always been aiming for and then becoming sidetracked from: to have a fat-free tummy and firm, cellulite-free thighs.

    I finally got back on a solid workout schedule last Wed. after nearly 2 solid months of stress eating and letting myself go. (Graduating college was kinda scary… haha)
    Anyway, it’s basically 20 minutes of intense cardi, doing intervals of increased/decreased intensity, every other day. On the other days I do strength training alternating between upper and lower body. Sundays I rest.
    And I’ve used iMovie to stitch together the zumba class videos from youtube into a 45 minute zumba workout that I want to throw in on strength training days for fun.

    What do you think?

    • Liz DiAlto

      Kara-how creative are you with the Zumba videos! Good job 🙂 Your routine sounds good-what you also may want to alternate is using high reps, low weight and heavy weights low reps on weight training days.

      A great approach is to plan 2 workouts, and one week one of them is the high rep/low weight workout, and vice versa, then switch them the next week. Do this for 4-8 weeks, then come up with 2 new workouts. Does that make sense?

  • Nicole Neglia

    Hi Liz! Thank you so much for this post. It’s very motivating! After complaining to my parents that I’m getting frustrated that my jeans are tight even though I’m working out and eating better than ever they cam back with “Get used to it – you quit smoking and pushing 30. It’s just the way it is”. And I REFUSE to accept that! Right now I don’t have any super scary goals (though I’m going to work on that). But I work out 5-6 days a week alternating running 3 days (I’m training for a 10k in 10 days) and strength/interval training the other 3 days. So you can understand why I’m frustrated that my clothes are snug. I’m going to keep up the running and train for a 1/2 in the fall so I can’t change that too much. But I need to change up my strength training. Any suggestions?

    • Liz DiAlto

      ah, gotta love the optimism of our elders. Two ideas for you 1) incorporate sprint workout into your running regimen at least once a week. I used to run at hoboken high school track or the nicer one in weehawken. Alternate a sprint lap with 2-3 regular laps for 2-3 miles.
      2) what is your strength training? if it’s total body classes at NYSC go for a rest based approach meaning-use heavier weights and take more rest when you get tired. I know that’s not how those classes are structured, they want you to finish 10-15-20 reps etc (that’s how I used to teach, too!) but you have to push yourself to boost your metabolism again-just 1-2x/wk.

      • Nicole Neglia

        Thanks Liz. I will definitely change up the running routine but I’ll have to wait until after the 10k on 6/12. I want to make sure I can get through that first. I actually put my NYSC membership on hold. I’ve been using the weights in my condo’s gym. I guess you would call it circuit training. I do 15-20 reps of all-over body 3x. Will increasing the weight and lowering reps bulk me up? Should I alternate high rep dayss and low rep days?

        • Liz DiAlto

          Good questions-my reply to both Courtney and Kara on this thread have answers to both 🙂

  • Sarah

    LOVE this, as always:
    1. Big scary goal – kind of two-fold: to compete in a figure/bikini competition and/or, (mostly and) land a figure modeling something or other

    2. My current workout is an upper/lower body split w/ 3 days of HIIT:
    LB-heavy emphasis on the quads and hams
    I work core work in almost every session, and aim to hit all ab areas (obliques, lower, upper, lower back)
    I do interval sprints, incline intervals, elliptical intervals, stairs, jumping rope, and plyometrics for my HIIT sessions. I’ve been following this regimen for a little over a month and my results have been awesome. Only just recently have I started incorporating special focus each week. Week 1 I lifted heavy in each session. Week 2 I used escalating density training in my sessions. Week 3 (this week), I am doing tri-sets. Week 4 I will do pyramid sets. Then repeat. It’s a nice change of focus. I am trying to really, really learn my metabolism to really garner ultimate fat loss. I have just a couple of areas that need a bit more progress.

    • Liz DiAlto

      My simple response is that you are a bad ass, keep it up and I am rooting for you…I hope you’re keeping a picture log through your journey to mark your progress and again-I’ll encourage you to keep blogging about this!

  • Karie Hill

    Big Scary Goal – I really would like to be skinny (I know we’re supposed to say “healthy” or “thin”) but I WANT TO BE SKINNY, DAMMIT!

    My workout consists of three times a week I power walk on the treadmill and lift light weights like a big p*ssy! I don’t even break a big sweat.

    That idea of not punishing your body is SO true. If I ever eat too much, it really does feel like punishment and body abuse. I now try to be very conscious of how I feel when I eat.

    Great post, Liz!

    • Liz DiAlto

      Dear KH, you are more than entitled to any goal you choose, but I want to know more (and we can take this convo offline if you want)…why skinny? is that really what’s important to you? or are there things you’re convinced would be different in your life if you were skinny and those beliefs are what’s really driving you?

      Just curious…love you mama! xo

  • Deanna Richardson

    I can totally relate to the thick legs and big a** dilemma. I myself have also been athletic my entire life, but for some reason no matter what I do I have never been able to trim down my lower half. I do HIIT, spring workouts, swimming, running long distance, core workouts (love your variations on the plan). So, my big scary goal is to kick it into high gear and finally vow to trim down my legs…I don’t care if it takes me 2 yrs. Thanks for this post…loved the Audrey Hepburn quote.

    • Liz DiAlto

      Hi Deanna, what I found is that all the exercise in the world won’t change the shape without a serious overhaul of eating habits…tell me more about that and maybe we can figure out the spark so it doesnt have to take 2 years! Thanks for your comment.

  • Kelsea

    you my dear, are fantastic and SUCH an inspiration


    • Liz DiAlto

      Kelsea, hearing this keeps my fire burning every Tuesday to bring it for people like you. Thanks for your generosity and praise 🙂 xo

  • Stephenie Zamora


    And such great timing. 🙂 I have been trying to lose 15 – 20lbs forEVER it feels like and I’m absolutely sick and tired of not getting anywhere. I’m vegan, but resort to far too much processed food. My goal is to lose that 15 – 20lbs by our trip to Mexico!

    Working on getting back to cleaner eating. JUST started back to the gym after a failed P90X attempt. I’m not a workout-at-home person apparently. Planning to lift weights at the gym 3x a week (tricep/bicep, chest/back and then legs/shoulders per my boyfriend’s recommendation. Goal is to switch up the workout routine every 2 or 3 weeks. Cardio, aiming for 6 days a week. LOVE turbokick (2 – 3x) and elliptical. Lay it on me! 😀

    • Liz DiAlto

      Steph, so glad you liked it!

      Check out these elliptical workouts by my friend Jill:

      Also-Your bf’s plan sounds good, I’d also recommend alternating each week with high weight, low reps and low weight high reps. Example: Week 1: light tris/bis, heavy chest/back, light legs/shoulders. Week 2: heavy tris/bis, light chest/back, heavy legs/shoulders.

      By light, I mean a weight you can do for 3-4 sets, 15-25 reps, for heavy a weight you can do for 3-4 sets, 6-8 reps. You should be super sore after the heavy workouts.

      Also-get some core in there. Check out some of my vids under “exercise” or “workouts” for ideas…and email me if you have any specific questions. Excited for you!! (and if you’re gonna be lifting, even if it’s vegan-make sure you’re getting enough protein to repair the muscles!) xo

  • gg

    Hi Liz

    I’ve recently come across your website and love it! I am going to be 48 yrs. old soon. I worked out with weights for several years but still had the saggy-butt happening. The squats just weren’t working! For the last year I now find myself with the dreaded ‘batwings’. My underarms are now flopping in the wind! Do you have a killer workout for triceps? I need help pronto. lol

    • Liz DiAlto

      GG-cruise around the “exercise” category, I have some killer workouts under there, including one especially for sexy summer arms. I’ll also say that when it comes to saggy bottoms and “batwings” as you call them what’s often the issue is your diet. Especially for women, we tend to store fat in all the places we’d totally prefer not to, so learning how to eat so that your body uses fat as fuel and doesn’t store it so much is KEY and it’s not that complicated. Let me know if you have other questions after checking out the exercises and thanks for the comment!

  • Kim

    Your energy is contagious! I am sick of doing the same exercise and getting the same results. I have 5-8 lbs. to loose and I am pumped to try new moves. Love the Hepburn quote!

    • Liz DiAlto

      Kim-get it girl! Lots of time the combo of switching up exercises and better nutrition is the way to knock out the last 5-10 lbs. Let me know if you need any help 🙂

  • Erin Stutland

    This quote from Audrey Hepburn is simply amazing. I love playing with words like that. So powerful and really changes our perspectives. I had never seen this before. I am adding that to my list of favorites.

    This post was so inspiring. I love how much you believe in the change of others. It makes me want to be a better person and even better coach!

    Great. great. great.

    • Liz DiAlto

      re: the quote-totally agree, and I don’t know how I didn’t discover it sooner.

      The rest of your comment is a total honor coming from you-thanks Air.

  • marissa

    I feel like I can rule the world after this post! My goal: to glow.

  • nmaha

    Again I’m probably late but I;m going to try by leaving a comment.

    My goal is to get back to my post baby-pre business weight. I was 15 kgs lighter. I also want to be fit enough to enjoy running around the park with my little one.

    My workouts:
    3 days a week – circuit training bootcamp style – 30 minutes
    2 days a week pilates (The Stott Way)- 30 minutes

    I have been doing this for 45 days and there’s no change at all! I don’t expect miracles but a little something would be nice motivation.

    • Liz DiAlto

      My guess is that your body has adapted and you need to switch it up. Switch up the exercises in your circuit-throw in a cardio day of intervals. Think of a plateau as your body saying, “Ok, I’m bored…what else ya got?”

  • Pingback: 10 Days to a Tighter, Leaner Physique | |

  • Chelsea

    I just found this blog, thanks to one of my friends. I LOVE LOVE LOVE IT! SO GLAD I FOUND YOU, LIZ! I’ve struggled with my weight… since the birth of my child… four years ago. LOL. Nothing crazy, I’d like to lose 20 lbs. Big scary goal is that… 20 lbs. Might not seem like a ton of weight… but I just haven’t been able to find the workouts and food to make it all work.

    Current work out routine… um… walk a little, run when I have time. Lift some 5 lb weights while watching Housewives of New Jersey. 🙂 I DONT HAVE ONE! 🙁

    • Liz DiAlto

      Chelsea, welcome! You need to start pushing around some big girl weights. Most women don’t realize that we just don’t have the testosterone to “bulk up”…any sign of that is just the muscle building before the fat melts off. Push through that phase. Cruise around the workout + exercise sections of the site. And keep an eye out for a new product I’m working on for September, it’s going to be a 14 day body makeover plan complete with workout videos based on your body type, I’m very excited about it. More women need to know what their bodies need! See you back here soon 🙂

  • Genevieve

    I’ve started Tighter in 10 days…(gotta get back on that horse)..I do yoga, walk. I’m not a super active person, I start workout routines really motivated but have a hard time sticking to them. Intense workouts leave me drained and wanting a nap.

    I know that thinking you’ll get different results by doing the same thing is insanity…and that’s why I want to change.

    I’ve had 3 kids so a flat tummy would be awesome and at least 20 pounds less, a tighter bum and thighs as well as defined arms (I’ve already got the under arm wobble..urgh)

    So I’ve got a lot of work to do…but I’m possible!