10 Secrets to Toned & Lean in Just 14 Days

When you start losing weight people just sit back and watch, a lot of them doubt you’ll truly commit, some will encourage you to not lose weight, and others will be totally for your new healthy lifestyle. Fast forward 1 year, and about 20 pounds down, this is when they move beyond their voyeuristic tendencies and start asking questions to help with their personal journey! The thing they want to know most, “WHATS YOUR SECRET?”

I cringe at the questions because, THERE IS NO SECRET, and to be honest my journey has been 7 years in the making. I didn’t just workout the last 6 months and achieve this body, this is years of commitment, following a routine; years of saying no to fatty foods & being disciplined and sticking to my diet.

So, to help you, I’ve created this top 10 list of principles that will leave you fit & lean in just 14 days –  #fitslanasleanin14 – These are principles I personally live by, and encourage my clients to incorporate into their daily lives.

It’s a simple list that includes 10 points of reference that will help kick start your journey and give you a road map for sustainable weight loss. It’s not easy breaking bad habits, especially those that have been life long, and let’s face it, as Americans we’ve been raised in a FAST FOOD NATION! Just like the addict of crack, heroin and alcohol, we are addicts of fast food, sugars, fats, and the sodium crap that keeps up going back.

If you truly want to make a change, follow these steps, commit to each item on the list for at least 14 days and watch your body transform. You’ll notice I never mention working out, cardio, lifting weights or a gym anywhere on this list, because by simply changing your diet you’ll eliminate belly bloating, drop pounds, and increase your energy levels. We all must eat, so let’s fuel our bodies with an adequate amount of nutrient dense ingredients to get our bodies looking toned, lean & tight.

  1. Eat 6 small meals & snacks a day, one every 2-3 hours. Eat Meal 1 within your first Hour of waking up, so do not skip breakfast.
  2. Eat a portion of carbs & protein with every meal. A portion can be measured/weighed based on your body composition, or when out: protein should be the size of the palm of your hand, and carbs should be the size of your clenched fist.
  3. Add a portion of veggies with a least two meals daily. They should not be fried, or drenched in oil. Try steaming, boiling, sautéing, grilling, and baking.
  4. Drink water before you eat, drink at least 10 cups of water a day which is 80 ounces – 16 cups is 128 ounces or one gallon, I typically drink a gallon a day. Say no to sugary drinks, and your daily glass of wine or cocktail.
  5. Avoid the drive-thru, fast food & refined sugars, instead pack snacks like apples, almonds, beef jerky, gum, and protein shakes for those moments you find yourself hungry and on the go.
  6. Have your fruits & fats before 3pm, you want to use those items as energy throughout your day while you’re moving more. Eating them later in the day while slowing down will store them vs burn them.
  7. Meal Prep 90% of your meals. Plan your meals ahead by planning meals, and snacks, decide which days you can cook, and know what you’re eating next, before it’s time to eat.
  8. Follow a grocery list, and only purchase what you need. Shop the perimeters of the store where you’ll find more nutrient dense ingredients, and avoid center aisles where processed foods high in sugar & full of fat are located.
  9. Make your last meal high in protein, with lots of dark greens, add a proper portion of carbs.
  10. Go out, and have 1 Cheat Meal a Week this will help break monotony and keep you satisfied, remember it’s one cheat meal, not a cheat day, cheat week, or cheat month!


I often hear “I love to eat” “I can’t do that” “I need my food” but eating healthy doesn’t mean you aren’t eating it just means your fueling and feeding your body the necessary nutrients to perform at its optimum level! Think of your body as a car, we spend thousands of dollars on maintenance a year, the right oil, specific gas, brakes, transmission fluid, and we don’t use the cheap stuff. So, don’t use the cheap stuff in your body. If you need help with a more structured meal plan filled with weekly grocery lists, snacks, assigned meals, and recipes, let me calculate your numbers, and design a 4-week nutrition plan that will get you on the right track for success.


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