START: Stand with your feet slightly wider than shoulder-width apart with a kettlebell or dumbbell sitting on the floor just in front of you.
MOVEMENT: Bend down and grab the weight with both hands and hike it between your legs. Stand up by thrusting your hips forward, and swing the weight in front of you to chest height. The key with this exercise is to use your hips and legs rather than your back or arms to get the momentum going to swing the weight. Your weight should be back on your heels, and as you bend your legs, sit back to switch on your glutes. The weight should swing only to chest height. If it’s swinging higher than chest height, grab a heavier weight.
PHASE 1:
Countdown
Metabolic
Workout
Remember to do the Get Moving RAMP exercises to warm up!
Start with 5 reps of each exercise on each side, and then do 4 reps on each side, then 3 reps, then 2, then 1. Jump rope or sprint for 20 seconds at the end of each round. Rest for 2 minutes and repeat for 4 reps, 3 reps, etc.
The next time you perform the countdown workout, add an extra rep (i.e., 6, 5, 4, 3, 2, 1). The third time, add another rep, and so on.
Exercise
Sets
Reps
Speed
Rest
CIRCUIT
1A Squat Thrust
5*
5, 4, 3, 2, 1
Mod
30 secs
1B Body Weight
Squat
5
5, 4, 3, 2, 1
Mod
30 secs
1C Prone
Hand Touch
5
5, 4, 3, 2, 1
Mod
30 secs
1D Alternating
Kettlebell Clean
5
5, 4, 3, 2, 1
Mod
30 secs
1E Alternating
Body Weight
Reverse Lunge
5
5, 4, 3, 2, 1
Mod
30 secs
FINISHER
2 Jump Rope
5
20 secs
Mod
2 mins
* Complete all five exercises and jump rope or sprint for one round of declining reps, starting at 5 reps. Repeat whole chart for a total of 5 sets.
1 A Squat Thrust
See full instructions .
1 B Body Weight Speed Squat
See full instructions .
1 C Prone Hand Touch
See full instructions .
1 D Alternating Kettlebell Clean
This exercise involves simply picking the kettlebell up off the floor, then setting it back down and picking it up with the other hand. That’s it! The key is to pick it up with your legs and hips; do not round your back.
START: Stand with your feet shoulder-width apart and a kettlebell or dumbbell between your feet.
MOVEMENT: Bend your knees and hips and grab the weight with one hand. In one movement, generating enough power to lift the weight, straighten your legs and stand up, bringing the weight with you all the way up to land on the outside of the forearm. Lower the weight back down by bending your knees and hips to set it back on the floor and then grab it with the opposite hand, repeating the movement on the other side. Alternate back and forth.
1 E Alternating Body Weight Reverse Lunge
See full instructions .
2 Jump Rope or Sprint
If you don't have a jump rope, pretend! Vary your jumps: two feet, one foot at a time, high knees. Stay on the balls of your feet, with knees bent. Or, sprint from one wall to the other.
PHASE 1:
Road Maps
Read through the following weekly road maps before you get started, and then go through them again each week as you follow the plan. Commit to following the first 30 days of this plan as closely as possible. Get yourself hooked on feeling fit, rather than focusing on trying to reach a number on the scale by the end of the first month.
WEEK 1 (Days 1-7)
WEEK 2 (Days 8-14)
WEEK 3 (Days 15-21)
WEEK 4 (Days 22-28)
This first week focus on just one thing: your mind-set. Start to catch yourself anytime you think something negative, whether it’s “What if I fail and my clothes still don’t fit at the end?” or “I’m so far from where I want to be.” Know that your body is listening! Break the habit of negative self-talk.
Get your journal out and write your mission statement in the very front. Then write: “I commit . . .” and think through the one action or behavior you can change this week that will have the biggest impact on dropping two sizes. Eliminate sugar? Get more sleep? What one action will make the biggest difference for you this first week? Write it down and then commit to making that change.
Week One Plan of Attack:
After reading Chapter 5 , you should have already readied your kitchen and now be ready to take action. Sensitive to dairy? Your grocery list includes milk, yogurt, and cheese as part of the plan. If you find that you are sensitive to dairy, please swap these out for a dairy-free protein option such as almond, soy, or rice products.
Dietary fat does not equal body fat. We have included 2% or full-fat dairy products throughout the plan. You should have some fat with each meal to keep you satiated and because you need some fat. If you choose fat-free milk or yogurt, be sure to add some almonds or other source of good fats to your meal.
Week One Grocery List*
PRODUCE
Apples
Bananas
Berries
Pear
Pineapple
Avocado (1)
Bell peppers
Broccoli
Carrots, baby
Celery
Cucumber
Greens, mixed
Mushroom, portobello
Spinach
Sweet potatoes (1)
Tomatoes
Tofu (extra-firm)
DAIRY & EGGS
Cheese, shredded
Eggs
Feta cheese, crumbled
Greek yogurt, 2% (plain)
Milk, 2% (cow, soy, or almond)
BAKERY
Ezekiel bread
MEAT, DELI & SEAFOOD
Chicken breasts, boneless, skinless (1 pound)
Flank steak (5 ounces)
Salmon, wild (6 ounces)
Turkey breast, ground
GROCERY & PANTRY
Ak-mak or RyKrisp crackers
Almonds, raw
Brown rice
Kashi Go Lean cereal
Oatmeal (rolled oats)
Peanut butter, natural
Tuna, canned (in water)
Whey protein powder
FROZEN
Berries
* In addition to the items listed, make sure you have on hand the items listed in “Essential Seasonings & Condiments ” in Chapter 5 . You’ll be using small amounts of these items throughout the next 12 weeks.
Day 1
TODAY'S FOCUS
Checkpoint: Jeans Check
Pull out the jeans or the outfit you’re planning to fit into in 12 weeks and take a picture of how it fits now. Put it somewhere you’ll see it every day or exchange “goal” outfits with a friend to hold each other accountable. You will rock your new size soon!
WORKOUT
PHASE 1: STRENGTH 1
MENU PLAN
Take supplements: 1 to 2 grams omega-3s, multivitamin, and 1,000 IU vitamin D
Plus 1 serving of Greens+
* * *
Breakfast
1 cup cooked oatmeal (made with 1 cup 2% milk)
1 cup fresh berries
Snack
A handful of raw almonds
Lunch
Grilled Chicken Salad and 2 tablespoons Homememade Vinaigrette
Snack
Post-Workout Shake
Dinner
6 ounces wild-caught salmon (skin removed), roasted*
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br /> 2 cups steamed or roasted broccoli
½ cup cooked brown rice
*Brush with Dijon mustard and roast at 400°F for 20-30 minutes until cooked.
Day 2
TODAY'S FOCUS
ACTION: Buddy Up!
Having support is one of the keys to lasting weight loss and improved fitness. You will keep each other accountable and encourage each other to succeed. If you don’t have a buddy to join you, decide today that your goal is to inspire someone else throughout your 12-week journey.
You are probably feeling your workout from yesterday. Your inner thighs might be sore from the lateral lunges or your upper body from the overhead press. Let your body recover today.
WORKOUT
DAY OFF— Active Recovery or complete day of rest
MENU PLAN
Take supplements: 1 to 2 grams omega-3s, multivitamin, and 1,000 IU vitamin D
Plus 1 serving of Greens+
* * *
Breakfast
1 cup 2% Greek yogurt
1 cup cubed pineapple
2 tablespoons chopped raw almonds
Snack
1 apple
2 tablespoons natural peanut butter
Lunch
3 ounces canned (water-packed) tuna mixed with ½ cup chopped celery, 1 tablespoon olive oil mayonnaise, and Dijon mustard to taste
1 pear
Snack
Post-Workout Shake
Dinner
4-ounce (cooked) turkey burger in a portobello mushroom
Side Salad: 2 cups mixed greens, 1 cup chopped veggies, and 1 tablespoon Homememade Vinaigrette
Nuts for Nuts!
Unsalted, raw nuts are a good source of many nutrients, including protein, fiber, and healthy fats. In fact, research suggests that eating 1 to 2 ounces daily may help with weight loss. They fill you up without weighing you down! They’re perfect for a quick snack that is easy, portable, and doesn’t need to be refrigerated. Keep some in your purse, desk, and glove compartment at all times in case you’re ever in a pinch. Nuts can be high in fat and calories, but it’s the portion we have to watch. A handful—meaning whatever you fit in your cupped hand—is one portion.
Day 3
TODAY'S FOCUS
ACTION: Mission Control.
Your mission statement will propel you through this challenge, especially on the days when you start to rationalize giving up or when obstacles arise. Decide today how you will react to them. Will you give up? Or will you stay focused no matter what comes your way? Anticipate problems and be ready!
WORKOUT
PHASE 1: STRENGTH 2
MENU PLAN
Take supplements: 1 to 2 grams omega-3s, multivitamin, and 1,000 IU vitamin D
Plus 1 serving of Greens+
* * *
Breakfast
1 egg + 3 egg whites scrambled with ½ cup fresh vegetables (spinach and bell pepper recommended) and ½ avocado
Snack
1 banana
½ cup 2% Greek yogurt
Lunch
2 slices Ezekiel bread with 2 tablespoons natural peanut butter
A handful of baby carrots
Snack
Post-Workout Shake
Dinner
Tofu Stir-Fry*: 2 cups vegetables and 5 ounces diced extra-firm tofu cooked with 2 teaspoons canola oil and low-sodium soy sauce to taste. Serve with ¾ cup cooked brown rice.
*Make a double batch to have leftovers for lunch on Day 4.
Day 4
TODAY'S FOCUS
Checkpoint: Water Check
A simple rule of thumb is to aim for around 8 cups of water per day (or 64 ounces) as a minimum. What will be your strategy to track how much water you drink each day and to make sure you are getting enough?
Use today to recover and regenerate. You’re off to a great start! If you are sore from yesterday’s workout, take some extra time today to stretch and use a foam roller, The Stick, or a massage ball.
WORKOUT
DAY OFF— Active Recovery or complete day of rest
MENU PLAN
Take supplements: 1 to 2 grams omega-3s, multivitamin, and 1,000 IU vitamin D
Plus 1 serving of Greens+
* * *
Breakfast
1 cup Kashi Go Lean cereal
¾ cup fat-free milk
½ banana, sliced
Snack
¼ cup raw almonds
Lunch
1 serving Tofu Stir-Fry
Snack
Post-Workout Shake
Dinner
5 ounces grilled chicken breast, drizzled with olive oil and a pinch of lemon-pepper seasoning
1 baked sweet potato
Cucumber Salad: 1 cup sliced cucumber topped with thinly sliced red onion, 2 teaspoons extra virgin olive oil, and salt, pepper, and rice vinegar to taste
Post-Workout Shake
1 scoop (20 grams) whey protein powder
1 cup frozen fruit
1 cup fat-free milk, unsweetened almond milk, or soy milk
In a blender, combine the protein powder, fruit, and milk. Blend until smooth. Add water to thin to the desired consistency, if necessary.
Day 5
TODAY'S FOCUS
ACTION: Say no, thanks.
Heading into the weekend, remind yourself that every time you stand up to your vices—whether it’s a plate of cookies or an extra helping of pasta—you are recommitting to your goals and are one step closer to dropping two sizes. Stand taller, picture yourself wearing your favorite jeans, and say confidently, “No, thank you!”
WORKOUT
PHASE 1: STRENGTH 1
You should already feel like this workout is easier than it was on Day 1, and you won’t be as sore.
MENU PLAN
Take supplements: 1 to 2 grams omega-3s, multivitamin, and 1,000 IU vitamin D
Plus 1 serving of Greens+
* * *
Breakfast
1 egg + 3 egg whites scrambled with ½ cup fresh vegetables (spinach and bell pepper recommended) and ½ avocado
Snack
1 cup 2% Greek yogurt topped with ½ cup fresh berries
Lunch
3 ounces canned (water-packed) tuna mixed with ½ cup chopped celery, 1 tablespoon olive oil mayonnaise, and Dijon mustard to taste
10 baby carrots
5 ak-mak or RyKrisp crackers
Snack
Post-Workout Shake
Dinner
4-ounce (cooked) turkey burger (no bun)
1 baked sweet potato
Side Salad and 1 tablespoon Homememade Vinaigrette
Day 6
TODAY'S FOCUS
ACTION: Supplement.
You’re already a week into the challenge. Congrats! Today’s focus is to remember to take a multivitamin and omega-3s as part of your regimen. A multivitamin guarantees your body has everything it needs to perform optimally, and omega-3s have been shown to benefit your body in a number of ways, including fat oxidation. Even if you are eating lots of fruits, vegetables, and good fats, it is still a good idea to take both supplements.
WORKOUT
PHASE 1: TIMED METABOLIC
Today is your first timed metabolic session. Set the clock and get it done!
MENU PLAN
Take supplements: 1 to 2 grams omega-3s, multivitamin, and 1,000 IU vitamin D
Plus 1 serving of Greens+
* * *
Breakfast
1 cup cooked oatmeal (made with 1 cup fat-free milk)
1 cup fresh berries
Snack
1 apple
1 tablespoon natural peanut butter
Lunch
Grilled Chicken Salad and 2 tablespoons Homememade Vinaigrette
Snack
Post-Workout Shake
Dinner
Omelet made with 3 eggs, ½ cup vegetables, and ¼ cup shredded cheese
1 slice Ezekiel bread
Grilled Chicken Salad
3 cups mixed greens
1 cup mixed vegetables (such as cucumber, bell pepper, and tomato)
5 ounces grilled chicken breast
2 tablespoons Homememade Vinaigrette
Combine the mixed greens, vegetables, and chicken (or other protein, like steak) and toss with the dressing. Easy, delicious, and healthy!
Day 7
TODAY'S FOCUS
ACTION: Get focused.
Plan the next 24 hours and even through the next week. Start to get in the habit of writing out your meals a day ahead in your journal, as well as when you’ll do your workouts. Cook meals ahead of time.
WORKOUT
DAY OFF— Active Recovery Go for a walk or a hike or do something active that you enjoy. Just remember, nothing too taxing. Or you may decide to take the day completely off and relax!
MENU PLAN
Take supplements: 1 to 2 grams omega-3s, multivitamin, and 1,000 IU vitamin D
Plus 1 serving of Greens+
* * *
Breakfast
1 cup Kashi Go Lean cereal
¾ cup 2% milk
½ banana, sliced
Snack
1 apple
A handful of raw almonds
Lunch
2 slices Ezekiel bread with 2 tablespoons natural peanut butter
A handful of baby carrots
Snack
Post-Workout Shake
Dinner
Steak Salad: 5 ounces grilled flank steak (thinly sliced), 3 cups mixed greens, ½ cup diced tomato, ¼ cup crumbled feta cheese, 1 tablespoon extra virgin olive oil, and vinegar to taste
Drop Two Sizes Page 8