Elizabeth 30 Day Challenge S-curve Plan


Day #1

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Hi Elizabeth

Your workouts

As we both know… The goal is to shred fat and build lean muscle. Especially on your triceps, biceps, butt and thighs. In terms of your workouts, it’s the S-curve bodyweight circuits that will help us get there. At least at this beginning stage.

However, you are a beginner in all of this. So for this first week, we’re going to focus on the video below.


Because we can focus on…

– Practicing good form

– Seeing how your body responds to the exercises

– Warming you up for the actual routine (One week from now)

You’ll do that video above 4-5 times this week.


The following is the S-curve meal structure. It will get a little more advanced later on. But for this first month, we just need to focus on getting you used to the following.


Carbs (Fast & slow digesting)
Protein (Fast & slow digesting)
Fats (Mono/poly-saturated)

Yup… You need all 5 at the start of the day.


Fast carbs spike your insulin (Fruit), which is 1 of 2 times of the day when it makes sense to do so

Slow carbs refeed you after a long fast (Sleep)

Slow proteins refeed you after a long fast and protect your S-curvish results throughout the day.

The fat helps to slow down digestion. It’s also 1 of 2 times of the day when you’re allowed to eat a lot fat. The other is lunch time.


Protein (Slow digesting)
Fat (Mono/poly-saturated)
Fibrous carbs (Leafy greens)
Slow carbs (Optional)

It’s all about keeping your body ticking over at this point in the day.
Go carb up if you get hungry.


Fruit, seeds and nuts

It’s all about keeping satiety at bay so that you don’t crave for ice-cream and the like… Natural tasty fruit and good fat nuts to slow digestion FTW.

Pre/Post workout

Fast protein and carbs

Simples… You need energy and protein… Quickly, to improve the effectiveness of an S-curve workout.


Slow protein
Slow carbs
Leafy greens

It’s time to feed the monster. Munch up for post workout gains. Munch up so that your gains are protected as you sleep.

Night food

Slow protein and some fat

…To protect your muscles as you sleep.

Example meal 

Breakfast (Protein/Carbs/Fat)

– Low fat Greek yoghurt mixed with…
– Almonds
– Sunflower seeds
– Chia seeds

– Rye bread + Add your favorite spread (For ‘enjoyment’ sake)

Lunch (Protein/Fat/Carbs ‘optional’)

– Cottage cheese (Because it contains a slower digesting protein ‘casein’, low-ish
in fat and a different food source @ varying types)
– Fresh leafy greens
– Scrambled eggs (Whole)
– (Serve as a salad)

Day time snacks

– Frozen grapes
– Almond snacks (Try almond rounds if you see them. Again… For ‘enjoyment’ sake)

Workout period (Fast digesting protein/carbs/zero fat because it slows digestion)

Pre workout

– A banana
– A flavored whey protein only shake

Post workout

– An orange
– A flavored whey protein only shake

Dinner (Protein/Carbs)

– Brown rice
– Tuna
– Cherry tomatoes

Before bed (Slow digesting protein/some fat)

– Left over Tuna


Monday 17th October

The following video is what you’ll do up until Wednesday 19th October

 After this, we’re going to start the official S-curve bodyweight circuit workout regime. It’s exactly what you see in the video above. But every workout is different. These types of workouts are great for pushing your muscles to the max via high reps/exercise numbers. And not so much via heavy weight (Although heavier weights are added in the advanced variations of these S-curve bodyweight circuits).

This also means that these workouts are good to do after your leg vein treatment this Friday, as these workouts act as ‘HIIT cardio’ sessions too.

Your main meal plans

>> The S-curve meals <<

I left these out on purpose, in the beginning. Because I wanted you to get used to the S-curve meal structure, first!

The main reason why these exist, is to…

1) Give you exact meals to follow

2) To give you ideas on how you can create your own meals… Or when choosing meals when you eat out at restaurants

3) For meal variety… Meal variety plays a big part in the S-curve formula in regards to the speed/quality of your results.

The food is where the fun is, over the long term. Because there’s so much that we can do with it.

Expect to see a new update on this page on Wednesday the 19th. That update is what we’ll be working on/from for the next few weeks.

Wednesday 19th October

You now know what S-curve bodyweight circuits are all about. We started off with a trial video of just ‘exercises’, to test how your body would respond (The goal is zero injuries). And then we did an official S-curve bodyweight circuit on Monday. That of course, kicked your butt :).

Now… We kick start…

>> The official S-curve bodyweight circuit. <<

This will be our main workout regime for the next few weeks.

However, there are some exercises that I’ll remove from some circuits, in order to protect your knees. You’ll soon see a new video below called ‘replacement exercises’. All of the S-curve bodyweight circuits have text descriptions underneath the videos. All you have to do, is do one of the replacement exercises, whenever you see the word ‘replacement’ in the text description.

Tailored daily exercises

I told you about these a few days ago. This is one short video that will contain 3-4 carefully chosen exercises, that will focus on targeting your struggling body parts (It’ll appear below shortly)

You will do this video exactly how you see it, once a day, at least 5 times a week. It’s usually best to do it when you wake or or just before you go to bed. And yes, you will have days where you’ll do your normal S-curve bodyweight circuit and your tailored daily exercises video on the same day.