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10 Days to a Tighter, Leaner Physique

Today is the day…

People ask me all the time, What do you do? And I think they’re expecting some intricate routine and elaborate diet.  Not the case, which you’ll soon find out.

My favorite thing about having a compelling date in the calendar is that it leaves no time for effing around.  I can’t put off my plan until next week, this past weekend was 4th of July, no hot dogs or beers for me even though they were readily available.  And best of all, willpower isn’t an issue.  Leave most people to succeed on willpower alone and well…you end up with a multi-billion dollar weight loss industry because people will fail over and over and move onto the next program….fingers crossed “Maybe this one will work!”

But, find the right motivation…give someone a reason to look at something and say, “I want to do this for me, I CAN do this for me.”  And now you’re on a much better track.

It’s only 10 days…

That’s not even two weeks people.  For me, it’s about making tweaks to get my bod looking the way I want.  For you it might be about kickstarting that as* into high gear and finally getting serious about how you want to look, feel and maybe also having more energy that doesn’t brew in pot or come out of a can.  Either way-stepping your game up for a short period of time is always a great learning experience.  What is it about for you?  Tell me in the comments…

Caveat…

I’m not saying this to be condescending, I’m saying it for the all powerful CYA factor (Cover Your As*).  The 10 Day plan I’m about to lay out for you, is designed for me.  I’d consider my fitness level advanced (um…working out = my job). So if you’re reading this and you’re at more of a beginner or intermediate state, take advantage of the comments section to ask questions about how to  make adjustments for your fitness level.  I’d do it in the post, but it’s much more helpful for you personally if I just field specific questions after you read through.

Let’s get this party started

A few weeks back I was extremely fired up and motivated on Tewsday and posted this:  Me, You, Nike and Audrey Hepburn.  If you’ve read it you know that this quote now governs my life…

Nothing is impossible.  The word itself says, “I’m possible.”

I also decided in that post that my body muse would be this mannequin from the Nike store on 57th in NYC.  Who or what is your body muse?

What I’m gonna be eating

In addition to finding positive motivation, keeping things simple is critical for success.  The plan below is intentionally boring and requires very little thinking.  It’s comprised of 3 meals and 2 snacks per day.

I don’t mention beverages, so here’s what I’ll be drinking: 3L of filtered water per day, beginning with a cup of hot water with lemon in first thing in the morning. I’m also skipping coffee and going for 1-2 cups of green tea per day and I like to cap off the night with Yogi Bedtime Tea.  No sweeteners.  I remind you, it’s only 10 days.

You’ll also notice my last meal happens around 6-8pm (depends on my schedule).  The primary benefit of sleep is repair. Not eating 2-3 hours before bed lets the body digest so you don’t waste any time on that while you sleep.

Why it works:

  • I don’t let more than 3-4 hours go by without eating, this keeps my metabolism going and energy levels steady.  No crashing and peaking throughout the day.
  • Lunch and dinner can be interchangeable depending on my schedule and where I am.
  • Focus is to keep things as simple as possible.
  • When the plan is laid out, all you have to do is follow it and not waste time making decisions.  This also means there’s very little room for cravings and temptation…Amen.
  • I’m not intentionally cutting calories or eating less, I’m eating A TON OF FOOD, it’s just loaded with nutritional value as opposed to a laundry list of muti-syllabic ingredients that definitely don’t occur naturally from the earth or animals.

 

6-7am Breakfast:

6 egg whites

1-2 cups steamed kale, broccoli or spinach

1 piece Ezekiel toast

1 tbsp low sodium salsa (less than 150 mg per serving)

This is from last week when I was leaving 1 yolk in

Notes:

  • use real eggs, they taste better and are more satisfying.  If you don’t want your trash to stink, store the yolks in the freezer until trash day then take them out.
  • steam fresh veggies that day or steam a whole bunch ahead of time and just reheat.  You could also defrost frozen, but I prefer fresh!
  • Ezekiel bread stacks up way better nutritionally than most brands. It has fewer carbs, and more fiber and protein.  You  can also pronounce all of the ingredients.
  • low sodium salsa makes it bearable without adding unnecessary sugar or fat.  You didn’t really think I was going to skip out on all flavor whatsoever did you?

9-10am snack:

Protein shake. This is easy, get a shaker, add 1 scoop protein, 8-12 oz of filtered water (if you like a thinner drink, add more).  I use whey, but you can use whatever protein you like.  If you can’t stand the taste add a little cinnamon.  I think  a little sprinkle of cinnamon makes just about everything taste better.

12-1pm Lunch:

double the amount of ground turkey or grilled chicken that I’d normally eat over salad greens with 1tbsp balsamic vinegar and if you must 1/4 tbsp olive oil as the dressing OR 1/4 avocado as the dressing.

Notes:

  • 2-3 cups of the lettuce of your choice.  I love to use kale in salads because it’s extra filling, sometimes I’ll mix it with romaine or arugula for some variety.
  • add as many other veggies as you like, but keep starchy items like corn, beans and artichokes to a minimum.
  • Be careful to only use these small amounts for dressing-good fat is only good fat if it’s not overdone.
  • toss it all together or shake it up in a tupperware and enjoy.

3-4pm snack #2

Ostrim jerkee and some raw veggies.

Notes:

The protein to carb ratio of jerkee is pretty good, but the sodium is not ideal at all.  Considering  that my 9am snack and my 12pm lunch had very little sodium, it’s ok.  My goal is to keep it under 700mg for the day total.  I’m not into counting things really, these are inherent characteristics of following a plan like this.

6-8pm Dinner

Some kind of “stir fry” meaning, double the amount of ground turkey or chicken that I’d normally use, lots of veggies, might do onions and peppers, green beans and spinach, broccoli…choose your favorite.  If you must, 1/4 cup cooked brown rice.  I cook things with cooking spray and use seasonings like garlic, oregano, basil, parsley and cilantro for flavor.  For the next 10 days I’m not interested in extra BS hidden in sauces/marinades..etc.

Stuffed peppers are a great example, add a side of veggies and you're set!

The workout plan

I’m not going to layout every detail of my workouts here, but stay tuned at the end of the post, where I give you an opportunity to win a brand new digital handbook that will be released as a paid product in September…FOR FREE that will include those details.

Day 1 Metabolic Conditioning workout

Day 2  Track workout + Kettlebell workout

Day 3  30 minutes cardio + 45 minutes resistance training*

Day 4  Metabolic Conditioning workout

Day 5 20 minutes incline walking interval cardio + 45 minutes resistance training

Day 6  Track workout + Kettlebell workout

Day 7  30 minutes cardio + 45 minutes resistance training

Day 8 Metabolic Conditioning workout

Day 9  20 minutes incline walking interval cardio + 45 minutes resistance training

Day 10  Track workout + Kettlebell workout

* resistance training = lifting weights.

That’s it.

The key, as I’ve already mentioned more than once is simplicity.  Set yourself up for success.  Now, I’m not training for a figure competition or something that requires very little body fat, I just want to look tighter and leaner for my photo shoot.  What’s your goal?

UPDATE!

Since I originally posted this in July, I’ve launched a program called Tighter in 10 Days, it’s basically an easy-to-follow comprehensive version of this plan including workout videos, a nutrition plan and more. Click here for full details.

 

10 Days to a Tighter, Leaner Physique
  • Kate

    Hi there! I’d love to enter for the free digital handbook…I love your kick butt advice!

  • Erin

    Enter me please!

    • Angela Marie

      I like this plan as I prep for my wedding pics! Enter me! Thanks, treaty:) I’m sure your shoot will be gorge!

  • jamie

    I am starting off well behind the fitness curve, unfortunatly and would love to know how to modify the workout to suit my needs. also, I have to admit my intimidation about eating all that food, but I guess eating very little isnt really working. Help.

    • Liz DiAlto

      Eating very little doesn’t work at all…this is a huge problem with the calorie counting model. People think if they eat less they’ll be skinny…it’s just not that simple. Give the diet a try Jamie, you’ll be surprised. And it’s totally ok to be intimidated, new things, different things have that effect. Now when you say “behind the fitness curve” I’ll need a little more detail before I can help. How many days/wk do you currently exercise and what do you do? (don’t waste any time feeling embarrassed or self conscious here, we all start somewhere!) You can do this 🙂

  • Frances

    Thanks for the fitness advice, enter me please!

  • Erica

    As always Lizzie – very intriguing. Good luck with your goal 🙂 Enter me please!

  • http://www.jenniferkem.com Jen

    Liz – thank you for sharing such an “easy” way to get ready for a special event. I know it’s specifically for you, but given the simplicity of the food choices and the training schedule, I’m sure it’ll work for the majority of us. And that makes it extra-valuable. I’m going on a trip to Asia at the end of the month and I want to look fabu in my bikini so I’m gonna apply these concepts and will be sure to let you know how they worked for me! Oh yes, and I want to be entered in your fabulous product launch contest, please! 🙂 Aloha, Jen

    • Liz DiAlto

      Yes, definitely check back if you need some support or a virtual high five…get it, girl!

  • Joy

    I just found your website today & I’m loving it!! I’ve been working on a weight loss/get fit plan (made up by me) for two months now. I’ve lost 13 lbs and I feel fitter & healthier but I want to get over my plateau and lose 7 more. I’d also like to look leaner and less jiggly in my swimsuit. I’m planning to start using some of your meal and exercise tips starting tomorrow. Thanks! Oh, and please enter me in the contest…

    • Liz DiAlto

      Joy, 13 lbs on your own is no small feat…way to freaking go, woman! Tell me about your workouts…weights for women is key to getting rid of the jiggle. I know women worry about bulking up but it can’t happen long term unless you’re taking steroids, we just don’t produce enough testosterone. Peruse through the Exercise category too for some more ideas and welcome to the site!

      • Joy

        I do this daily…30 min cardio, then 30-45 min using weights and a stability ball for core,abs,back,legs & arms. I realize now though that I’ve been using weights that are too light so I’m fixing that and I started to do some new stuff from your site. I do have to limit some things (can’t do lunges or too many squats) because of an ACL injury I did while playing tennis.

  • Jessica

    Enter me please!!!

  • http://www.thetailormadelife.com Rachel Luna

    As usual, great post. This post came at just the right moment. I didn’t get a great night of sleep and was considering skipping the gym but then there you were in my inbox telling me to get off my lazy a$$! Love ya Liz!!! – Rachel xoxoxo

    • Liz DiAlto

      I said no such thing (directly :P)……….huge smile on my face knowing that you made the right choice because of this post today. Hi yo!! xo

  • Sok Yin

    Hi Liz! Reading your post at 6am singapore time shakes me up! I had put off my simple home workout due to a minor fall last week. Actually its an excuse to put exercising on hold :p ok ok…I ought to be shot. I m going back on track today…heeeehaaaa!!! Enter me in the contest pls pls pls 🙂 thanks for sharing dear

  • Carolyn Selinger

    Thank you for the belated b-day greeting. Please enter me!

  • Deanna

    Great post…I always look forward to “tewsday”. I have been slacking and this is just what I needed. In your “Nike-Audrey” post you mentioned really working on your lower half (booty-thighs-hips). That has ALWAYS been my problem area and I can’t seem to get it to budge…I just want a nice lean, athletic look…not a “thick” look. Thanks for always motivating Liz. I think I will be hitting you up soon for some virtual training.

  • Amber

    Thanks Liz. Great, practical, healthy info as usual.

  • Abuelita

    Hi,
    As I told you I went to a nutritionist and lost 4.4 Lbs. in two weeks. she thought it was great. I feel fine. When I get there I’ll try yours. Getting shrt… today is tuesday, be there on thursday ,God willing! Can’t hardly wait to see you. Big kiss.
    Abuelita

  • Amanda Doukellis

    Please enter me!

  • Carolyn Soling

    I noticed there is another Carolyn – So I added my last name. But, I do not know how to delete the other comment. Enter me Please

    • Liz DiAlto

      I got you-taken care of!

  • lilian

    Me please!

  • http://www.fbadqueen.com Victoria Gibson

    Hey Liz,
    Great post, I loved checking out your eating plan. What’s the best way to get started with Kettlebells?
    V x

    • Liz DiAlto

      Hey Vic, the best way to get started with Kettlebells is to do a few sessions with a trainer who is certified to use them. Even though I’m pretty familiar with the technique, whenever I train with Will or Mike (the other trainers at the studio where I work) they can usually spot something I need to pay closer attention to so I don’t hurt myself.

  • http://www.theresadelano.com Theresa Delano

    I am just starting to get my family eating very healthy! My husband and I are also starting to work out!! Glad I can enter for this book! I hope someone who really deserves it will get it and give you great feedback!

  • http://www.kimberlyapril.com Kimberly

    Hi Liz! I would love to win the handbook. I’m raising money for children’s cancer research via Cure Search and the Ultimate Hike. I have until Oct. 8th to train for the 26 mile hike and could use all the help I can get! Thank you for your awesome blog and honest, no bs way of writing.

  • Vanessa Segars

    Pick me, please! 🙂

  • http://www.kellylynnadams.com Kelly Lynn

    Liz!! Great post!! I am LOVING this, thank you for sharing this info!! I am totally going to do this… 🙂 xoxo

  • Brittany

    Liz.. You are doin awesome and I love reading your blog!

    • Liz DiAlto

      Thanks Brittany, how are you doing?

  • Danielle

    Thank you Liz. This is just the start this mom of 5 needed. I need a good cleanse to get rid of the junk and I know I can keep going once I get in the habit of eating better. It’s not easy to get back into it with 5 kids, but I am ready to feel better and look better and most of all do something for ME. I’m ready to get started. thank-you

    • Liz DiAlto

      Danielle, you are welcome. The bonus part about getting healthy for you now is the influence it will have on your kids, too.

  • Pamela Adrienne

    Thanks Liz! Looking forward to challenging myself, like you said, “it’s only 10 days!” 🙂
    Oh yeah, please enter me as well.

  • Taya

    Love your KISS (Keep It Simple Sweetie) philosophy. I actually think I can do this! & pleeeease enter me in the drawing!!

    • Liz DiAlto

      Taya, you can TOTALLY do this. Maybe not perfectly right out of the gates, but shoot for 60% of the time and work your way up to 80-90% of the time.

  • Elise

    If you don’t add sugar to coffee is it really so bad?

    • Liz DiAlto

      Not adding sugar just takes care of the extra calories and insulin response. What most people don’t realize about coffee is that it’s highly acidic and can result in compromising how your body absorbs nutrients and essential minerals-which ultimately can also inhibit your immune system. Also, depending on what else is going on in your body and what other hormones are present when you ingest caffeine, it can also promote fat storing. What I typically tell people who love coffee is try your best to keep it to one cup a day, just a few days a week-not everyday.

  • jessi lee

    Looks like a great plan!! I want in!!! 🙂

  • Kristen M

    does this mean your body muse is no longer jessica biel?! love the clean diet and can’t wait to see the handbook – and to know what these track workouts are!

    • Liz DiAlto

      I’m ramping it up a little…that mannequin is a cut above JB 🙂

  • http://www.kariehill.com Karie Hill

    Liz, please post pics at the end of the 10 days of your smokin’ bod. I will be posting them all over my house as motivation.

    Now, I want to win that prize!

  • http://nilsenlife.blogspot.com Kirsten Nilsen

    Oooh, hoping I can still sneeeeeak my entry in here to win!?! Just got back from my first yoga class ever (shaking things up) but jonesing for a tougher workout today too. I’m thinking this mindset means I’m ready to ramp everything up a notch. 🙂

  • kathy

    Hi Liz – I’m 51 years old, laid off from my job of 24 years, have 2 growing kids and want to be able to be and stay strong both physically and mentally – reading advice from people like you inspire others to improve their health and mindset – hope that you continue to share your insight/advice, etc. – it’s an inspiration to so many people!

    • Liz DiAlto

      Kathy, I LOVE and APPRECIATE this comment…you can bet I will keep it up, there is a lot more where that came from AND I’m working on an affordable product for people like you with families and responsibilities to use at home or the gym (coming in September :))

  • http://www.fashionaudit.com Kara

    I’ve been trying to lose about 10-12 lbs, I am 5′ tall and I am just feeling “jiggly” at 115. I have read (on here and from other sources) that its better to eat more small meals than to eat less. I would love to kick it up a notch by eating more frequently during the day. I was excited to see that you broke down everything that you ate for 10 days, but being vegan, there are so many things that I don’t eat. I wondered if you have any suggestions for what one could substitute for the foods that you have containing dairy and meat. 🙂 Thanks!

    • Liz DiAlto

      Hi Kara,
      It’s tough for vegans and since I’m not vegan there are probably better people out there to answer this question for you. My friend Lisa might be a good resource http://wholehealthdesigns.com

      I will say though, the most important things for vegans is making sure you get enough protein while not overloading on starch (man made starch, I’m not talking about fruits and veggies, eat tons of those!) which a lot of vegans do. You may want to look into protein powders or BCAA’s. I know there are powders that are not derived from dairy like hemp and rice protein.

      Beans + quinoa are both “starchy proteins” so if you want to throw them over a salad, just skip any other starch. Does that make sense? Again-this is my opinion, I’m all about getting my carbs from real food, and I’m a firm believer that processed, easily digestible carbs are the primary culprit in making us fat and keeping us that way.

      Hope this helps, what do you think?