Stick to your strength training and start to feel proud of your strength and ability! Soon enough that feeling will translate to the way you fit into your clothes.
Week Three Grocery List
PRODUCE
Apples
Bananas
Berries
Oranges
Pineapple
Avocado (1)
Bell peppers
Broccoli
Celery
Cucumber
Greens, mixed
Onion, red
Spinach, baby
Tomatoes
Basil
Tofu (extra-firm)
DAIRY & EGGS
Cheese, shredded
Eggs
Greek yogurt, 2% (plain)
Milk, 2% (cow, soy, or almond)
Mozzarella cheese, fresh
BAKERY
Corn tortillas
Ezekiel bread
Ezekiel tortillas
MEAT, DELI & SEAFOOD
Chicken breasts, boneless, skinless (about 1½ pounds)
Tilapia (¾ pound)
Tuna, fresh (¼ pound)
Turkey breast, ground
GROCERY & PANTRY
Almonds, raw
Black beans (canned, 15 ounces)
Brown rice
Cranberries, dried, or raisins
Kashi Go Lean cereal
Oatmeal (rolled oats)
Olives, black
Peanut butter, natural
Quinoa
Salsa
Whey protein powder
FROZEN
Berries
Day 15
TODAY'S FOCUS
Checkpoint: Brake Check
Pay attention to what your “brakes” are. Remember that there are three categories: Is it your mind-set? Consistency with your workouts? Or your nutrition? Which of these three is your brake? This week let’s release the brakes and take action to accelerate your progress. Really get after your strength workouts. By now you know the exercises, so you can bump up your weights and challenge yourself.
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 Kashi Go Lean cereal
¾ cup 2% milk
½ banana, sliced
Snack
1 hard-cooked egg
1 orange
Lunch
Rice Bowl: 1 cup cooked brown rice, ½ cup black beans, 1 cup baby spinach, 3 ounces grilled chicken, and salsa
1 apple
Snack
Post-Workout Shake
Dinner
5 ounces cooked tilapia
Caprese Salad: 1 sliced tomato and 2 ounces fresh mozzarella cheese (diced), plus fresh basil leaves, topped with 1 tablespoon extra virgin olive oil and balsamic vinegar to taste
Day 16
TODAY'S FOCUS
Checkpoint: Veggie Check
How many servings of veggies a day are you eating? For the first month of the challenge, focus on getting a minimum of three servings of vegetables a day. A serving is about the size of your fist.
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 cooked oatmeal (made with 1 cup fat-free milk)
½ cup fresh berries
Snack
1 hard-cooked egg
¼ cup raw almonds
Lunch
Chicken Salad Wrap *
*Make a double batch of the chicken salad mixture for lunch on Day 18.
1 orange
Snack
Post-Workout Shake
Dinner
Tofu Stir-Fry
Day 17
TODAY'S FOCUS
ACTION: Take time for tea.
An easy addition to boost fat burning is to add a cup of green tea a day. Sip your green tea, relax, and know you’re another step closer to your goal.
WORKOUT
PHASE 1: STRENGTH 2
Remember today during your workout that the higher your intensity, the higher your metabolism will rev up. Get after it!
MENU PLAN
Take supplements: 1 to 2 grams omega-3s, multivitamin, and 1,000 IU vitamin D
Plus 1 serving of Greens+
* * *
Breakfast
Smoothie: 1 banana (frozen if possible), 1 cup 2% Greek yogurt, 1 tablespoon natural peanut butter, and a splash of water (as needed to reach desired thickness)
Snack
2 tablespoons raw almonds
¼ cup dried cranberries or raisins
Lunch
Grilled Chicken Salad and 2 tablespoons Homememade Vinaigrette
Snack
Post-Workout Shake
Dinner
4 ounces grilled tuna steak
¾ cup cooked quinoa
1 cup steamed broccoli
Day 18
TODAY'S FOCUS
Checkpoint: Attitude Check
Your attitude throughout this challenge is everything. Are you expecting success? Make sure that during your entire workout today, you are focused on how strong and fit you are getting. In your journal, jot down something you wore this week that you felt fabulous in. Remember to keep track of how your clothes fit, not the number on the scale.
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
1 cup 2% Greek yogurt topped with ½ cup fresh fruit
Lunch
Chicken Salad Wrap
Snack
Post-Workout Shake
Dinner
Turkey Tacos
Side Salad and 1 tablespoon Homememade Vinaigrette
Turkey Tacos
5 ounces ground turkey breast
2 teaspoons olive oil
Chili powder (to taste)
2 corn tortillas
1 cup tomato, chopped
¼ cup avocado, diced
Saute the ground turkey in the oil and season with chili powder to taste. Fill corn tortillas with the turkey, then top with the tomato and avocado.
Day 19
TODAY'S FOCUS
ACTION: Just say no.
By now the words “No, thank you” should roll right off your tongue! Continue building that habit. It will become easier and easier to tackle those uncomfortable moments. Head into the weekend remembering your three favorite words, “No, thank you.”
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+
* * *
Break fa st
1 cup cooked oatmeal (made with 1 cup fat-free milk)
½ cup fresh berries
Snack
1 hard-cooked egg
1 orange
Lunch
Rice Bowl
Snack
Post-Workout Shake
Dinner
Tofu Stir-Fry
Day 20
TODAY'S FOCUS
Checkpoint: De-Stress Check
Are you taking 10 minutes each day to give yourself some downtime? This is an important part of the plan. If you don’t give yourself this time to reboot, you’ll run yourself down. After your workout tod
ay, find something relaxing to do: Take a bath, sit outside, read a book, or meditate.
WORKOUT
PHASE 1: TIMED METABOLIC
Push yourself a little harder—can you feel yourself getting stronger?
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 topped with 2 tablespoons natural peanut butter
1 cup diced pineapple
Snack
1 cup 2% Greek yogurt topped with ½ cup fresh fruit and a drizzle of honey
Lunch
Grilled Chicken Salad and 2 tablespoons Homememade Vinaigrette
Snack
Post-Workout Shake
Dinner
Pizza: 1 Ezekiel tortilla topped with sliced tomato, black olives, thinly sliced red onion, and ⅓ cup shredded cheese; bake at 350°F until cheese is melted
Side Salad and 1 tablespoon Homememade Vinaigrette
Day 21
TODAY'S FOCUS
ACTION: Keep track.
Go back through your journal and add up how many splurges you’ve used each week. Remember: You’re allowed up to three per week. Are you averaging a lot more or a lot less? Make sure to keep your meals balanced and don’t overdo it—or deprive yourself.
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
Smoothie
Snack
2 tablespoons raw almonds (or your favorite nut)
¼ cup dried cranberries or raisins
Lunch
Rice Bowl
Snack
Post-Workout Shake
Dinner
5 ounces cooked tilapia
Caprese Salad
Lasting Changes
ALECIA MENZANO > dropped from size 12 to size 2
I was your typical skinny fat woman. At 5 feet 9 inches tall, I could carry the weight without looking “big,” but I wasn’t happy. As a former model and professional NFL cheerleader, I wasn’t used to being a size 12. I knew I could look and feel better.
I decided to try Drop Two Sizes because I wanted to see if I could fit into a size 8. The challenge kept me focused. I wrote every morsel of food in my journal, I drank all the required water, I worked out (lifted) 3 days a week. I was determined to get into those jeans at the end of the 8 weeks. By the end of the challenge, I was in the jeans, zipped and ready to wear. I weighed in at 150 pounds and 23 percent body fat. I thought that was the end.
A few months later, I put those size 8 jeans on and they felt loose! I couldn’t believe it! I went back to the store and tried on the size 6 and they fit. The last time I was a size 6, I was 18 years old!
It’s a year later, and I am now a size 4 (some brands I can wear a 2). I fluctuate between 20 and 22 percent body fat. I have abs! Yes, I can actually see muscles in my stomach. I wear anything I want because I can—I feel great about myself and it shows in everything I do.
Week Four is a big moment: This week you’ll try on your jeans! If you’ve been following the plan, they should fit better already—some of you may even be able to button or zip them up! If you are nervous or don’t want to try them on yet, read through some of the stories in this book to find inspiration. Many women started out unsure, just like you!
Now, take a deep breath, and pull them on. I think you’ll be pleasantly surprised. Even if you’re disappointed in how they feel, you need to know where you stand with your progress. If you don’t notice a difference, it is time to step it up.
Week Four Plan of Attack:
Trust the plan in this book. It lays out the exact road map to get you from Point A to Point B. If you’re feeling stuck, press your foot on the accelerator and boost your momentum. This week, get as much out of your workouts as you can. Lift a little more weight, do all of the sets, and really push your intensity.
Ask yourself, what one behavior can I work on that will have the biggest impact on my progress to get into my jeans? Use the checkpoints to make sure that you stay on track, and don’t take any wrong turns . Stay focused on your goals and you’ll soon find that you’re that much closer to reaching your destination!
Week Four Grocery List
PRODUCE
Apples
Bananas
Lemons
Melon
Oranges
Pears
Avocado (1)
Beets
Bell peppers
Broccoli
Carrots, baby
Celery
Cucumber
Eggplant
Greens, mixed
Onion, red
Spinach, baby
Sweet potato (1)
Tomatoes
Zucchini
Basil
DAIRY & EGGS
Cottage cheese, low-fat
Cheese, Laughing Cow
Cheese, Parmesan
Cheese, string
Eggs
Feta cheese, crumbled
Greek yogurt, 2% (plain)
Milk, 2% (cow, soy, or almond)
BAKERY
Corn tortillas
Ezekiel bread
Ezekiel English muffins
Ezekiel tortillas
MEAT, DELI & SEAFOOD
Chicken breasts, boneless, skinless (1¼ pounds)
Flank steak (5 ounces)
Salmon, wild-caught (6 ounces)
Turkey breast, ground
GROCERY & PANTRY
Ak-mak or RyKrisp crackers
Almonds, raw
Chickpeas
Flax seeds, ground
Pasta, brown rice
Peanut butter, natural
Quinoa
Salsa
Sunflower seeds
Tuna, canned (in water)
Whey protein powder
FROZEN
Berries
Day 22
TODAY'S FOCUS
Checkpoint: Jeans Check
Try on your jeans! If you have been sneaking and getting on the scale, then you may not think anything is happening, but I guarantee—if you have been following the program, it is! Write down how you feel about your progress so far in your journal.
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
Breakfast Wrap: 2 scrambled eggs, 1 cup baby spinach, and 2 tablespoons salsa wrapped in an Ezekiel tortilla
Snack
1 string cheese
1 apple
Lunch
Beet Salad: 3 cups mixed greens, ½ cup chopped cooked beets, ¼ cup crumbled feta cheese, 1 tablespoon extra virgin olive oil, and lemon juice or vinegar to taste
1 banana
Snack
Post-Workout Shake
Dinner
1 cup cooked rice pasta topped with 4 ounces roasted chicken, 1 cup diced tomatoes, ¼ cup Parmesan cheese, and fresh basil
Day 23
TODAY'S FOCUS
Checkpoint: Attitude Check
You just tried your jeans on yesterday—they either fit better or they didn’t. If you didn’t see a difference and have some room to improve, you still have plenty of time. And be careful: If they do fit better, you may catch yourself saying “but . . .”—as in, “They fit better, but I still have a muffin top,” or “They’re buttoning, but they’re still tight on my legs.” Stop the negative self-talk! Instead focus on the progress you’ve made and know that you�
�ll continue to see results going forward!
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 slice Ezekiel bread, toasted
2 tablespoons natural peanut butter
1 orange
Snack
2 pieces Laughing Cow cheese
A handful of baby carrots
Lunch
3 ounces canned (water-packed) tuna mixed with ½ cup chopped celery, 1 tablespoon olive oil mayonnaise, and Dijon mustard to taste
5 ak-mak or RyKrisp crackers
1 apple
Snack
Post-Workout Shake
Dinner
5 ounces grilled flank steak
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
The Lazy Cheat
The Lazy Cheat usually starts after a long day of working or running around. You get home just in time for dinner. Tired and famished, you open the fridge, but you really don’t feel like cooking, so you decide... forget it, let’s order pizza!
Occasionally, the Lazy Cheat happens. But it’s usually not worth it. You end up using one of your splurges and not really enjoying it. And, unfortunately, once you give in and have a Lazy Cheat, it tends to perpetuate a whole week of them.
Drop Two Sizes Page 10