Strong Is the New Beautiful
JOY HILL > dropped three sizes
I had a very specific goal: to get ready to go to the police academy. For the test, I needed to be able to do chinups, pushups, and sprints. I couldn’t do any of those things, and even though I was running 3 miles every day, I was not getting any faster and my body’s progress had come to a complete halt.
I stopped running and focused on building strength. I overhauled my nutrition habits (I had a mean addiction to Mountain Dew and Flamin' Hot Cheetos) and saw immediate results when I started eating protein and vegetables every few hours and drinking water.
Over 6 months, I transformed my body and was more than ready when it was time to go to the academy. I went from a size 9 to a size 3, gained 7 pounds of muscle and lost 20 pounds of fat, and went from 29 percent body fat to a mean, lean 17 percent.
Being able to do 80 pushups and keep going when everyone else was quitting felt great! I know it was because of the core strength I had built, of which I had ZERO before. I can’t believe how many chinups I can do now, and running feels easy when it used to feel hard. I am much faster and feel great!
Stay the course as you start Week Two. Last week you focused on succeeding during this challenge. How did you do? Did you catch yourself throughout the week getting into a negative mind-set or starting to rationalize missing a workout or eating something you weren’t planning on? Make your goal this week to get into a routine and plan ahead. Fail to plan, plan to fail.
Each day write out your game plan for the next 24 hours. Your plan can change, but start off with good intentions. Figure out if you need to cook anything ahead of time, run to the store, or lay out your workout clothes so you are ready to go.
Week Two Plan of Attack:
Decide what you want and why you want it, and understand the changes necessary to reach your goals. Your focus will be on building habits, not breaking habits, and becoming two sizes smaller. You’ll become stronger—someone who doesn’t make excuses, who knows how to push through obstacles, who doesn’t give in.
Your mind has to be conditioned like the rest of your body, and it will strengthen and the challenges will get easier and easier.
Each day, when you open your road map, you’ll decide to choose the road that brings you closer to your goal. Ultimately, this path of continuous positive behavior will lead you right back into your favorite clothes (or even a whole new wardrobe)!
Week Two Grocery List
PRODUCE
Apples
Bananas
Pears
Berries
Lemons
Oranges
Asparagus
Avocados (2)
Bell peppers
Broccoli
Carrots, baby
Celery
Cucumber
Edamame, shelled (fresh or frozen)
Garlic
Greens, mixed
Spinach
Sweet potato (1)
Tomatoes
Zucchini
Cilantro
Hummus
DAIRY & EGGS
Cheese, shredded
Cheese, string
Cottage cheese, low-fat
Eggs
Greek yogurt, 2% (plain)
Milk, 2% (cow, soy, or almond)
BAKERY
Ezekiel bread
Ezekiel tortillas
MEAT, DELI & SEAFOOD
Chicken breasts, boneless, skinless (1¼ pounds)
Pork tenderloin (¼ pound)
Salmon, wild-caught (¾ pound)
Shrimp
GROCERY & PANTRY
Ak-mak or RyKrisp crackers
Almond butter
Almonds, raw
Black beans (canned, 15 ounces)
Broth, vegetable or chicken (2 cups)
Brown rice
Peanut butter, natural
Quinoa
Salsa
Whey protein powder
FROZEN
Berries
Day 8
TODAY'S FOCUS
ACTION: Build on your success.
Last week I asked you to pick one thing to change that will get you closer to your goals. What was that one thing? How did you do last week? Were you successful? If you were successful, then keep it up and today choose another change you want to work or improve on. Small changes each week will lead to success. Have a great workout!
WORKOUT
PHASE 1: STRENGTH 2
MENU PLAN
Take supplements: 1 to 2 grams omega-3s, multivitamin, 1,000 IU vitamin D
Plus 1 serving of Greens+
* * *
Breakfast
1 slice Ezekiel bread
2 tablespoons almond butter
1 orange
Snack
¼ cup hummus
10 baby carrots
Lunch
Chicken and Avocado Salad: 3 cups mixed greens topped with 3 ounces grilled chicken, ½ avocado (sliced), ½ cup diced tomato, 1 tablespoon olive oil, and lemon juice to taste
Snack
Post-Workout Shake
Dinner
4 ounces grilled shrimp
2 cups steamed broccoli
¾ cup cooked brown rice
Day 9
TODAY'S FOCUS
ACTION: Be prepared.
It’s a good idea to prepare an emergency kit. Always keep a bag of raw unsalted almonds or walnuts and a bottle of water in your purse or car.
WORKOUT
DAY OFF— Active Recovery, optional 20-minute interval session , or repeat metabolic workout from this week
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
½ cup fresh berries
3 tablespoons chopped raw almonds
Snack
1 apple
2 tablespoons almond butter
Lunch
1 serving Black Bean Soup (You’ll use the second serving for lunch on Day 12.)
4 ak-mak or RyKrisp crackers
1 cup fresh fruit
Snack
Post-Workout Shake
Dinner
4 ounces roasted or grilled pork tenderloin
2 cups chopped asparagus, roasted with 2 teaspoons olive oil and 1 clove sliced garlic, and sprinkled with salt and pepper
Should You Count Calories?
This challenge is not about counting calories, but losing fat still comes down to the equation:
Calories Eaten < Calories Burned.
If you eliminate most junk food and follow the menus and workouts in this plan, you’ll burn more calories than you eat without needing to become obsessive about calorie counting.
There is one caveat: Make sure not to lean too much on foods like nut butters, cheese, and nuts. These are all excellent choices of high-quality protein and good fats, but they can also add up on the wrong side of the calorie equation. Be aware of the foods you choose for snacks and splurges.
Day 10
TODAY'S FOCUS
ACTION: Splurge smart.
Be careful not to waste your splurges on what I call Lazy Cheats. Start to plan out your splurges and use them for something you’ll really enjoy, whether it is an experience or something you’re really craving. Maybe you like to go to the movies every week and have popcorn or enjoy a cocktail on girls' night out. Don’t waste your splurges on “I don’t feel like cooking tonight, so I’ll have a bowl of cereal for dinner.” That’s not worth it! Also be careful to count all splurges. For example, “My trail mix only had four M&Ms, so is it still a splurge?” Yes.
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 egg + 3 egg whites scrambled with ½ cup fresh vegetables (spinach and bell pepper recommended) and ¼ cup shredded cheese
Snack
1 string cheese
1 pear
Lunch
Asian Chicken Salad: 3 cups mixed greens topped with 3 ounces grilled chicken or shrimp, ½ cup sliced cucumber, ½ cup shelled edamame, ½ cup orange segments, and Sesame Dressing
Snack
Post-Workout Shake
Dinner
Chicken Burrito: Ezekiel tortilla filled with 3 ounces grilled chicken, ¼ cup diced avocado, ¼ cup cooked brown rice, and salsa
Side Salad and 1 tablespoon Homememade Vinaigrette
Day 11
TODAY'S FOCUS
ACTION: Refuel post-workout.
As you are increasing the volume and the intensity of your workouts, it is extremely important that you are taking in something during and/or after your workouts to start the recovery process immediately. Start to get in the habit of bringing with you a blended workout shake that is made up of whey protein and frozen fruit along with milk or water. Plan ahead for your workout tomorrow to prepare a recovery shake to sip during your workout, then finish it when you are done to start the recovery process right away.
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
½ cup fresh berries
2 tablespoons chopped raw almonds
Snack
¼ cup hummus
A handful of baby carrots
Lunch
1 slice Ezekiel bread topped with 2 tablespoons natural peanut butter
1 banana
Snack
Post-Workout Shake
Dinner
6 ounces wild-caught salmon (skin removed), grilled*
2 cups steamed or roasted broccoli
¾ cup cooked quinoa
*Sprinkle with chili powder or dry rub of choice and grill for 4 to 5 minutes per side.
Sesame Dressing
2 teaspoons canola oil
1 teaspoon sesame oil
1 teaspoon honey or agave nectar
2 teaspoons low-sodium soy sauce
Combine the canola oil, sesame oil, honey, and soy sauce and toss with salad.
Day 12
TODAY'S FOCUS
ACTION: Positive produce.
Instead of focusing on what you can’t eat this weekend, focus on what you can . You can eat all kinds of delicious fruits and vegetables. Take a trip to a farmers’ market in your area to pick up local fresh produce.
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 slice Ezekiel bread
2 tablespoons almond butter
1 orange
Snack
1 string cheese
1 pear
Lunch
1 serving Black Bean Soup
4 ak-mak or RyKrisp crackers
1 cup fresh fruit
Snack
Post-Workout Shake
Dinner
5 ounces grilled chicken breast
1 cup cooked zucchini
Side Salad and 1 tablespoon Homememade Vinaigrette
Day 13
TODAY'S FOCUS
Checkpoint: Sleep Check
What are your sleep habits like? Start to make an effort to go to bed at the same time each night and wake up at the same time each morning. Make your room as dark as possible, and stay off the computer and TV right before bed. Sleep is when your body recovers and regenerates.
WORKOUT
PHASE 1: COUNTDOWN METABOLIC
This is your first time doing the Countdown Metabolic Workout—challenge yourself and enjoy!
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 chopped fresh fruit
1 cup low-fat cottage cheese
2 tablespoons chopped nuts
Snack
1 apple
1 tablespoon almond butter
Lunch
Chicken and Avocado Salad
Snack
Post-Workout Shake
Dinner
1 large baked sweet potato topped with 1 cup cooked broccoli and 2 tablespoons plain 2% Greek yogurt
Side Salad and 1 tablespoon Homememade Vinaigrette
Black Bean Soup
1 tablespoon olive oil
¼ cup chopped carrots
¼ cup chopped celery
Kosher salt and black pepper
2 cups chicken or vegetable broth
1 can (15 ounces) black beans, rinsed and drained, divided
Chopped fresh cilantro
In a saucepan over medium heat, heat the oil. Add the carrots and celery, season with salt and pepper, and cook for 5 minutes, or until lightly browned. Add the broth and half of the beans. Transfer to a blender and blend until smooth. Pour the soup back into the pan and add the reserved black beans and the cilantro.
Day 14
TODAY'S FOCUS
Checkpoint: Splurge Check
Let’s keep your momentum going. Take an inventory of your last 2 weeks. Are you following the nutrition recommendations and menus 90 percent of the time? If not, then commit this coming week to improving and planning out your splurges and meals. Cook up your food for the week today so you can hit the ground running tomorrow.
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 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 egg + 3 egg whites scrambled with ½ cup fresh vegetables (spinach and bell pepper recommended) and ¼ cup shredded cheese
Snack
¼ cup raw almonds
Lunch
Hummus and Veggie Wrap: Ezekiel tortilla filled with ¼ cup hummus and 1 cup vegetables
1 cup fresh fruit
Snack
Post-Workout Shake
Dinner
6 ounces wild-caught salmon (skin removed), grilled*
4 cups fresh spinach sautéed with 1 teaspoon olive oil and lemon juice, to taste
¾ cup cooked quinoa
*Sprinkle with chili powder or dry rub of choice and grill for 4 to 5 minutes per side.
Skinny, But Not Self-Confident
CHRISTINA BLUMER > dropped one size in 8 weeks
I have always thought of myself as an active, healthy young woman. I read package labels when I went grocery shopping, read articles online about the latest nutrition trends, and exercised (not as much as I should have). I would do the standard routine of cardio, then work my upper body one day and lower the next. I was in decent shape but knew there was something missing. I knew I could look better.
Everyone around me was saying things like “You’re skinny already! Why are you doing this?” As Rachel says, “It’s not about a number on the scale, it’s about how you feel in your jeans.” That’s what this challenge was about for me.
I’m the type of person who needs motivation from multiple sources—to do this challenge on my own would have been impossible. I learned so much about nutrition; about the way the body works and how to set up a series of habits that will stay with me forever. To my friends and family I don’t look a whole lot different than I di
d 12 weeks ago, but I didn’t do this for them. I feel great about my body and know I can look even better in time.
In just 3 short months, I dropped a jean size and lost maybe an inch around my waist.
I started this challenge feeling uncomfortable with my body, with low self-esteem, and little hope. Now, my outlook is forever changed. Results don’t just get measured on the scale and in the mirror, they go much deeper than that. I cannot wait to see where I can go from here—this is only the beginning.
Stay focused in Week Three! At this point in the program, you may feel yourself slowing down. If you find yourself losing steam, think ahead to next week when you will have your first Jeans Check. Imagine yourself putting on your outfit and the joyful feeling that it’s starting to fit!
This week is about reigniting the fire and stepping on the accelerator to get to your destination. Refocus by pulling out your mission statement and revisiting it. Why did you start this challenge again? Why do you want to drop two sizes? How will you feel when you do?
Week Three Plan of Attack:
Remember that this plan is designed to end the cycle of yo-yo dieting! Weight loss programs that don’t include strength training may help you lose weight, but a large percentage of that weight is lean muscle tissue. Inevitably, you gain the weight back when the diet ends, and the lost muscle is then replaced with fat.
I consistently see women drop two sizes but only lose, on average, 2 to 4 pounds on the scale. If they had only looked at the scale, they’d be disappointed, but judging by the amazing success stories in this book, I think you’ll see why this plan works!
Drop Two Sizes Page 9