Drop Two Sizes
Page 13
Perform the Body Weight Squats for the required time period and then hold the bottom position, which is the Isometric Squat Hold.
OPTION: Hold on to a TRX for support to keep your form and increase your range of motion in the squat.
PHASE 2:
Timed
Metabolic
Workout
First do the Get Moving RAMP exercises. Then perform the following exercises one after the other for 40 seconds of work with 20 seconds of rest between each one.
Repeat these five exercises for 40 seconds on, 20 seconds rest, 3 times and then rest for 2 to 3 minutes.
Exercise
Sets
Reps
Speed
Rest
CIRCUIT
1A
Dumbbell Swing
3 secs
AMAP
Mod
20 secs
1B
Alternating
Lateral Lunge
3 secs
AMAP
Mod
20 secs
1C
Alternating
Bent-Over
Dumbbell Row
3 secs
AMAP
Mod
20 secs
1D
Reverse Lunge
with Overhead Reach
3 secs
AMAP
Mod
20 secs
1E
Alternating
T-Stabilization
3 secs
AMAP
Mod
20 secs
REST
Active Recovery
Rest for 2-3 min
1 A Dumbbell Swing
See full instructions .
1 B Alternating Lateral Lunge
START: Stand with your feet shoulder-width apart.
MOVEMENT: Step with your right leg into a lateral lunge, keeping your back in a neutral position with your chest up. Drive off that outside leg to return to the start position and then immediately step out into a lateral lunge with your left leg. Repeat, alternating back and forth for the entire set.
1 C Alternating Bent-Over Dumbbell Row
START: Hold a dumbbell in each hand and bend over at your hips with your back in a neutral position and your knees slightly bent.
MOVEMENT: Keeping your body still, row one dumbbell up and then the other, alternating back and forth.
1 D Reverse Lunge with Overhead Reach
See full instructions .
1 E Alternating T-Stabilization
See full instructions .
PHASE 2:
Complex
Metabolic
Workout
First do the Get Moving RAMP exercises. Then perform 8 of each of the following exercises one after the other, moving as fast as possible. Rest for 90 seconds and then repeat. Perform four rounds.
Exercise
Sets
Reps
Speed
Rest
CIRCUIT
1A
Dumbbell
Alternating
Reverse Lunge
4
8
Fast
None
1B
Romanian
Deadlift
4
8
Fast
None
1C
High Pull
4
8
Fast
None
1D
Front Squat
to Push Press
4
8
Fast
None
REST
Active
Recovery
Rest for 90 secs
1 A Dumbbell Alternating Reverse Lunge
START: Stand tall with your feet shoulder-width apart and a dumbbell in each hand.
MOVEMENT: Step back into a reverse lunge and then drive through your front leg to return to the start position. Repeat on the opposite leg. Continue alternating back and forth.
1 B Romanian Deadlift
See full instructions .
1 C High Pull
See full instructions .
1 D Front Squat to Push Press
Holding a dumbbell in each hand at shoulder height, perform a Goblet Squat . As you come out of the bottom squat, generate enough power to explode the weight you are holding overhead into a push press. Lower the weight carefully to the shoulders and repeat.
PHASE 2:
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 next 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 second month.
WEEK 5 (Days 29-35)
WEEK 6 (Days 36-42)
WEEK 7 (Days 43-49)
WEEK 8 (Days 50-56)
Welcome to Week Five! Now that you’ve made it through the first 30 days of the plan, you’ve started to change old habits and build new behaviors—hopefully they’re starting to feel like a part of your daily routine. But at this point in the plan I often start hearing complaints from my clients that sound like, “I’m getting bored eating the same foods.”
If you’re feeling stale or growing tired of any aspect of the plan, use this week to shake things up. Since this is a road map for the rest of your life, you need to keep things interesting so you’ll stay motivated. You’ll have all new workouts this week, so get ready to attack those with a fresh start. And enjoy experimenting in the kitchen!
Week Five Plan of Attack:
Challenge yourself to try new meals and commit to getting creative. Read through the Menu Plans and recipes and pick out something for each day that you haven’t eaten before. Do whatever it takes to make meals that keep you interested and excited.
Check out the essential seasonings and condiments list in Chapter 5 and try them out on various recipes. Take notes in your journal so you can remember what you liked or any surprisingly good combinations! Even if you don’t consider yourself a chef, you can enjoy preparing meals that help you stick to your goals. Food is fuel and will help you feel fabulous!
Week Five Grocery List
PRODUCE
Bananas
Grapefruit
Lemons
Melon
Oranges
Pineapple
Avocado (1)
Broccoli
Carrots
Celery
Cucumber
Edamame, shelled (fresh or frozen)
Greens, mixed
Onion, red
Spinach, baby
Sweet potato (1 small)
Tomatoes
Tomatoes, cherry
Cilantro (optional)
DAIRY & EGGS
Cheese, Laughing Cow light
Cheese, shredded
Eggs
Greek yogurt, 2% (plain)
Milk, 2% (cow, soy, or almond)
Orange or grapefruit juice, 100%
BAKERY
Corn tortillas
Ezekiel bread
Ezekiel tortillas
MEAT, DELI & SEAFOOD
Chicken breasts, boneless, skinless (1¼ pounds)
Pork tenderloin
Salmon, wild-caught (⅓ pound)
Shrimp
Turkey breast, ground
GROCERY & PANTRY
Ak-mak or RyKrisp crackers
Almond butter
Almonds, raw
Black beans, canned (15 ounces)
Broth, vegetable or chicken
Brown rice
Kashi Go Lean cereal
Olives, black
Quinoa
Salmon, canned
Salsa
Whey protein powder
FROZEN
Berries
Day 29
TODAY'S FOCUS
Checkpoint: Splurge Check
Go through your journal and tally up your splurges. Are you averaging three a week? More? If you overdid it during the first month, you can make up for that now by using fewer than three splurges this week. For example, if you had 16 splurges last month, reduce your weekly splurges to two each week this month.
WORKOUT
PHASE 2: STRENGTH 1
You have all new strength workouts today, so focus on getting to know the new exercises. Perform only two sets of each exercise today.
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 cup 2% Greek yogurt, ½ grapefruit
Snack
2 tablespoons almond butter
10 celery sticks
Lunch
1 serving Black Bean Soup . You’ll use the second serving for lunch on Day 33.
5 ak-mak or RyKrisp crackers
Snack
Post-Workout Shake
Dinner
Chicken Pizza*: 1 Ezekiel tortilla topped with sliced tomato, black olives, thinly sliced red onion, ⅓ cup shredded cheese, and 3 ounces cooked chicken breast
*Bake at 400°F until cheese is melted.
Side Salad and 1 tablespoon Homemade Vinaigrette (Day 30)
Day 30
TODAY'S FOCUS
ACTION: Rock your new habits!
You have made it to the 30th day of the challenge! You rock! It takes anywhere from 21 to 30 days to build a new habit. At this point, you should start to feel like healthy nutrition and exercise have become an important part of your lifestyle.
WORKOUT
DAY OFF— Active Recovery optional 20-minute interval workout , or repeat the 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
2 eggs (any style)
1 slice Ezekiel bread, toasted
1 cup diced melon or other fresh fruit
Snack
A handful of raw almonds
Sliced cucumber (unlimited)
Lunch
3 ounces canned salmon mixed with ½ cup chopped celery, 1 tablespoon olive oil mayonnaise, and Dijon mustard to taste
3 cups mixed greens + ½ cup cherry tomatoes
Snack
Post-Workout Shake
Dinner
Chicken Burrito
Homemade Vinaigrette
Making your own salad dressing is a great, healthy alternative to eating fat- and calorie-laden store-bought dressings. All you need are two simple ingredients that, when combined, offer just as much flavor and zing!
¾ cup extra virgin olive oil
¼ cup balsamic vinegar
Mix the olive oil and vinegar well, and drizzle over greens.
Day 31
TODAY'S FOCUS
ACTION: Try something new.
Pick out one new recipe and make it today! Cooking and preparing meals is an ongoing journey, and you’ll want to continue exploring new foods to keep things interesting and fun. If you’re stuck in a rut of eating broccoli as your vegetable every night, try something completely different like bok choy, or mash up some steamed cauliflower.
WORKOUT
PHASE 2: 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 cup 2% Greek yogurt
½ cup fresh fruit
3 tablespoons chopped raw almonds
Snack
2 pieces Laughing Cow light cheese
5 ak-mak or RyKrisp crackers
Lunch
Asian Chicken Salad and Sesame Dressing
Snack
Post-Workout Shake
Dinner
4 ounces grilled shrimp
2 cups steamed broccoli
¾ cup cooked brown rice
Day 32
TODAY'S FOCUS
Checkpoint: Veggie Check
Have you been eating a minimum of three servings a day? As of this week, bump your vegetables up to a minimum of four servings a day.
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
2 tablespoons almond butter
10 celery sticks
Lunch
Rice Bowl
Snack
Post-Workout Shake
Dinner
Turkey Tacos
Day 33
TODAY'S FOCUS
ACTION: Plan ahead.
What is your plan for the weekend? Figure out your strategies today to be prepared. The weekend tends to be the hardest time for most people because it’s a break from the normal routine. Take time to think through potential obstacles and have solutions in mind so you can tackle any situation with ease.
WORKOUT
PHASE 2: 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
Smoothie: 1 cup 2% Greek yogurt, ½ grapefruit
Snack
A handful of raw almonds
Lunch
1 serving Black Bean Soup
5 ak-mak or RyKrisp crackers
1 cup fresh fruit
Snack
Post-Workout Shake
Dinner
4 ounces roasted or grilled pork tenderloin
1 small baked sweet potato
2 cups steamed spinach topped with 1 teaspoon olive oil and lemon juice, to taste
Day 34
TODAY'S FOCUS
ACTION: Reward yourself.
You’ve been pushing your body like an athlete and working out hard. Are you taking time to recover, too? This includes stretching, foam rolling or other self-massage, and rest. Think about booking yourself a massage at a spa as a reward.
WORKOUT
PHASE 2: TIMED METABOLIC
MENU PLAN
Take supplements: 1 to 2 grams omega-3s, multivitamin, and 1,000 IU vitamin D
Plus 1 serving of Greens+
* * *
Breakfast
2 eggs (any style)
1 slice Ezekiel bread, toasted
1 cup fresh fruit
Snack
2 pieces Laughing Cow light cheese
5 ak-mak or RyKrisp crackers
Lunch
3 ounces canned salmon mixed with ¼ cup chopped celery, 1 tablespoon olive oil mayonnaise, and Dijon mustard to taste
3 cups mixed greens
Snack
Post-Workout Shake
Dinner
Chicken Pizza
Day 35
TODAY'S FOCUS
ACTION: Be prepared.
Get focused for the week. Plan ahead through the next 24 hours and even through the next week. Don’t forget about your journal: Continue the habit of writing out your meals a day ahead, as well as when you’ll do your workouts. Cook food ahead of time so it’s easily accessible in your fridge and ready to go when it’s time to prepare meals.
WORKOUT
DAY OFF— Active Recovery or, if you want more structure, hit the optional 20-minute interval workout . Go for a walk or a hike or do something active you enjoy, as long as it’s not 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: 1 cup Greek yogurt, 1 cup fresh fruit, and ½ cup 100% orange or grapefruit juice
Snack
2 tablespoons almond butter
10 celery sticks
Lunch
Asian Chicken Salad and Sesame Dressing
Snack
Post-Workout Shake
Dinner
5 ounces cooked salmon
¾ cup cooked quinoa (cooked in chicken broth instead of water for extra flavor)
Side Salad with 1 tablespoon Homememade Vinaigrette
Energy to Spare
AMY NOLAND > dropped four sizes
Every Mother’s Day, our church’s primary leaders ask the kids “What is your mom’s favorite thing to do?” Two years in a row, my kids’ response was “Lay in bed and watch TV.” I remember after the second year in a row of this response (from both my children), I was mortified and humiliated. After we got home from church, I remember crying to my husband and saying, “Is this how our kids are going to remember me—a couch potato who can’t even get up and do anything?”
I didn’t know how that had happened, considering I was very active with them when they were little, but maybe that’s because I had to be. Two three-year-olds running away from you in opposite directions will make you actively get up and move! But all that changed and I had sunk into being so lethargic. I had no energy. I would get up and get them off to school, and then return to bed and the TV where I’d remain sometimes until they came home from school. It’s embarrassing for me to admit that even now.