When I started using the Drop Two Sizes principles, I was 126 pounds and a size 10. Having a set workout plan and nutrition to follow was exactly what I needed. Strength training and lifting heavy weights transformed my body. I dropped four sizes to a size 2, but my weight only dropped 5 pounds because I built lean body mass, completely transforming my body.
I always feel energized and better after I work out. I’m happier! I’m active, fit, and have energy to spare!
The highlight of my year was doing a mud run with my two children. I was no longer the mom sitting at home on the couch or the bed watching TV—we were all out there doing something active together.
It's Week Six, and you're almost halfway there! You’re also coming up to the next Jeans Check. As we’ve discussed, this is truly the best measurement of your transformation. Any pair of pants or fitted skirt can serve as your Jeans Check clothing item.
Take a deep breath, and don’t get too stressed about trying your goal clothes on again (especially if it didn’t go so well the first time). Most of my clients find that by Week Six, they can zip up their jeans (even if it’s not pretty or that comfortable!) This week, relax and believe in yourself. If you had any setbacks since the previous Jeans Check, you’re overcoming them and following the plan with confidence.
Week Six Plan of Attack:
Use next week’s Jeans Check as motivation this week. Dive into your workouts, and really focus on eating right. If you feel the need to splurge more than you should, think of new strategies to say, “No, thank you!” or keep extra healthy snacks on hand when you know you’ll crave them most.
Keep sliced cucumber or baby carrots in your fridge for a great, crunchy snack option. Or try one of my favorite go-to snacks: a small bag of coleslaw, rainbow slaw, or broccoli slaw, mixed with tuna, chicken, or other protein—an instantly satisfying salad. You can sprinkle it with olive oil and vinegar for extra flavor and zing.
Week Six Grocery List
PRODUCE
Apples
Lemons
Avocado (1)
Bell peppers
Broccoli
Cucumber
Eggplant
Greens, mixed
Melon
Potato, white (1 medium)
Spinach, baby
Sweet potato (1 large)
Tomatoes
Tomatoes, cherry
Zucchini
DAIRY & EGGS
Eggs
Goat cheese
Greek yogurt, 2% (plain)
Milk, 2% (cow, soy, or almond)
BAKERY
Ezekiel bread
Ezekiel tortillas
MEAT, DELI & SEAFOOD
Chicken breasts, boneless, skinless (1¼ pounds)
Flank steak
Salmon, wild-caught (6 ounces)
Shrimp
Tilapia
Tuna steak
GROCERY & PANTRY
Almond butter
Almonds, raw
Brown rice
Chickpeas
Oatmeal (rolled oats)
Olives
Peanut butter, natural
Quinoa
Raisins
Salsa
Whey protein powder
FROZEN
Berries
Day 36
TODAY'S FOCUS
Checkpoint: Brake Check
We talked about this at the end of Week Two. Pay attention to when you start feeling negative about yourself, tend to skip workouts, or rationalize a splurge that wasn’t on the plan. Staying mindful of these roadblocks will help you overcome them in the future and gain a greater awareness of what it takes to succeed.
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 cooked oatmeal (made with 1 cup fat-free milk)
1 tablespoon raisins
1 tablespoon chopped raw almonds
Snack
¼ cup raw almonds
Lunch
4 ounces grilled chicken breast
1 slice Ezekiel bread topped with 1 ounce goat cheese and sliced tomato
Snack
Post-Workout Shake
Dinner
4 ounces grilled tuna steak over a bed of steamed spinach (top with freshly squeezed lemon juice, salt, and pepper to taste)
Side Salad with 1 tablespoon Homememade Vinaigrette
Day 37
TODAY'S FOCUS
ACTION: What is your “Why”?
This is a good time to revisit your mission statement. If you haven’t already memorized it, then memorize it today—and say it out loud in front of a mirror—so that you can really use it over the next 6 weeks. Write or print it out on a small piece of paper and tack it above your desk or on your fridge, or put it in your wallet as a constant reminder of your goal.
WORKOUT
DAY OFF— Active Recovery, optional 20-minute interval workout , or repeat this week's metabolic workout .
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
Snack
1 apple
1 tablespoon natural peanut butter
Lunch
Chopped Salad with Shrimp: 3 ounces cooked shrimp, 3 cups mixed greens, ½ cup chopped tomatoes, ½ cup chopped cucumber, ¼ cup black olives, ¼ cup chickpeas, 1 tablespoon olive oil, and lemon juice to taste
Snack
Post-Workout Shake
Dinner
6 ounces wild-caught salmon (skin removed), roasted*
2 cups steamed or roasted broccoli
¾ cup cooked quinoa
*Brush with mustard and roast at 400°F for 20 minutes.
Day 38
TODAY'S FOCUS
Checkpoint: Water Check
Are you drinking enough water? Throughout the challenge, you should consume at least 64 ounces (8 glasses) of water every day. If you have lost track and aren’t drinking enough, come up with a strategy today to figure out how you can ramp up your liquids. Maybe it’s keeping a pretty glass pitcher in the fridge with lemon slices, or leaving a water bottle on your desk at work.
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
1 cup cooked oatmeal (made with 1 cup fat-free milk)
1 tablespoon raisins
1 tablespoon chopped raw almonds
Snack
¼ cup raw almonds
Lunch
Chicken and Avocado Salad
Snack
Post-Workout Shake
Dinner
4 ounces grilled shrimp or tilapia
¾ cup cooked brown rice
1 cup cherry tomatoes topped with 1 tablespoon Homememade Vinaigrette
Day 39
TODAY'S FOCUS
ACTION: Think ahead.
Pencil in what you are planning to eat over the next 24 hours. In order to be successful, you have to think ahead and not leave anything to chance.
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
Breakfast Wrap
Snack
1 apple
1 cup 2% Greek yogurt topped with a drizzle of honey
Lunch
4 ounces grilled chicken breast
1 slice Ezekiel bread topped with 1 ounce goat cheese and sliced
tomato
Snack
Post-Workout Shake
Dinner
1 large baked sweet potato topped with 1 cup cooked broccoli and 2 tablespoons 2% Greek yogurt
Side Salad with 1 tablespoon Homememade Vinaigrette
Day 40
TODAY'S FOCUS
ACTION: Stick to it.
“Stick to it and get through it.” Change is tough, but you are tougher! Remember the commitment you made to yourself on Day 1, and use that resolve to get through any uncomfortable situations today.
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 slice Ezekiel bread, toasted
2 tablespoons natural peanut butter
Snack
1 apple
10 raw almonds
Lunch
Chopped Salad with Shrimp
Snack
Post-Workout Shake
Dinner
5 ounces grilled chicken breast
1 medium potato, chopped and roasted with 2 teaspoons olive oil
Side Salad with 1 tablespoon Homememade Vinaigrette
Day 41
TODAY'S FOCUS
Checkpoint: Sleep Check
Have you been going to bed at the same time each night and waking up at the same time each morning? Are you making your room as dark as possible and staying off the computer and TV for at least an hour before bedtime? Sleep is when your body recovers and regenerates. If you aren’t getting enough sleep, it will be hard to lose fat. Try doing something relaxing before bed, such as reading a book or magazine, or doing a few minutes of deep breathing.
WORKOUT
PHASE 2: COMPLEX METABOLIC
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 tablespoon raisins
1 tablespoon chopped raw almonds
Snack
1 apple
1 cup 2% Greek yogurt topped with a drizzle of honey
Lunch
2 slices Ezekiel bread with 2 tablespoons natural peanut butter
Snack
Post-Workout Shake
Dinner
5 ounces grilled flank steak
2 cups roasted or grilled vegetables (zucchini, eggplant, bell pepper)
Day 42
TODAY'S FOCUS
ACTION: Reflect.
Take today to reflect on the last 6 weeks. What is working really well for you? What can you still improve on? Get focused as you head into the final weeks of your journey!
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 slice Ezekiel bread
2 tablespoons almond butter
Snack
1 cup 2% Greek yogurt
½ cup diced melon or other fresh fruit
Lunch
Chicken and Avocado Salad
Snack
Post-Workout Shake
Dinner
4 ounces grilled shrimp or tilapia
1 cup cooked zucchini
1 cup cooked quinoa
Committed to Real Change
KATHLEE COLEMAN > dropped two sizes in 8 weeks
When I started learning the Drop Two Sizes principles, I had already lost 60 pounds with a different weight loss program. While that was great, I was focused only on losing weight, not on replacing fat with muscle. My body hadn’t changed in quite a while— I was at a stagnant point, and I was a bit skeptical that I could lose even one jean size in 8 weeks, much less two. However, I went into the challenge with a positive attitude, and a resolve to give it 100 percent in every way. I tried on a pair of size 12 jeans that fit well, so I bought an 8. They weren’t even close to buttoning! But I was determined to do what it took to get into them.
I had to make certain commitments to myself and to others in order to do it. I had to commit to at least four workouts a week. I put them on my calendar as appointments that I scheduled other events around—there was no way I was going to miss a workout! I planned my meals for the week, helping me to shop smart when I went to the grocery story and to stick to my plan.
Three weeks into the challenge, the size 8s actually buttoned. They weren’t comfortable and didn’t look great, but they buttoned. I was thrilled and motivated! At week 6, the jeans fit well enough to wear out, and by week 8 they fit me like a glove. I’ve actually gained ten pounds since joining the gym— I didn’t lose a pound during the challenge! Who would have guessed I’d gain weight, but wear jeans that are two sizes smaller? Rachel has inspired me to reach beyond what I thought was possible and given me the confidence to set new goals and consider things I never would have before!
Welcome to Week Seven, over halfway there! You’ve reached a big milestone and passed the halfway point of your journey. Congrats! Along the way you may have encountered a few obstacles that deterred you. But, as with any road trip, even if you took a detour or had to pull off the highway, you got right back on the road toward your destination.
Remember, you’ve embarked on a challenge, not a diet. The road that will get you from Point A to Point B is not always quick or easy. But this time, you’ll reach Point B, or that glorious moment when you slide on your clothes and realize you look and feel fabulous—and you’ll stay that way for the rest of your life! Keep reminding yourself what lies ahead and use it to motivate and inspire you to keep going.
Week Seven Plan of Attack:
Refocus. Let’s step on that accelerator as you head toward your goal. If you’ve been consistently following the road map, you may find that at this week’s Jeans Check, your clothes already fit! Many clients have dropped two sizes in just 6 to 8 weeks.
If you’ve arrived at your destination early, take a moment to congratulate yourself, and let yourself enjoy that feeling of accomplishment. You may decide to continue on the next 6 weeks to see how truly fit and fabulous you can get, or you may decide to incorporate the following road map into your lifestyle to maintain your current figure.
Either way, there are plenty of great workouts and actions ahead that will help you stick to your goal.
Week Seven Grocery List
PRODUCE
Apples
Bananas
Lemons
Pineapple
Bell peppers
Broccoli
Carrots, baby
Celery
Cucumber
Green beans
Greens, mixed
Mushrooms
Potato, white (1 medium)
Spinach, baby
Sweet potato (1 medium)
Tomatoes
Basil
Garlic
Hummus
DAIRY & EGGS
Cheese, mozzarella, shredded
Cottage cheese, low-fat
Eggs
Goat cheese
Greek yogurt, 2% (plain)
Milk, 2% (cow, soy, or almond)
BAKERY
Ezekiel bread
Ezekiel English muffins
Ezekiel tortillas
MEAT, DELI & SEAFOOD
Chicken breasts, boneless, skinless (1¾ pounds)
Chicken thighs, boneless, skinless (6 ounces)
Pork tenderloin (about ¾ pound)
Salmon, wild-caught (about ¾ pound)
Shrimp (about ½ pound)
GROCERY & PANTRY
Almond butter
Barbecue sauce
Brown rice
&nbs
p; Chickpeas
Flax seeds, ground
Kashi Go Lean cereal
Muir Glen Organic Marinara Sauce
Olives
Pasta, whole grain
Quinoa
Whey protein powder
FROZEN
Berries
Day 43
TODAY'S FOCUS
Checkpoint: Jeans Check
Try your clothes on today! By now you should notice a fairly dramatic difference in the way your clothes fit compared to Week One. If they still don’t quite fit, remember you still have 6 more weeks to hit your goal!
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
1 Ezekiel English muffin
2 tablespoons almond butter
Snack
1 hard-cooked egg
1 piece fruit
Lunch
Chicken Salad Wrap * (Day 44)
*Make a double batch of the chicken salad mixture for lunch on Day 46.
Snack
Post-Workout Shake
Dinner
5 ounces grilled wild-caught salmon (or any other favorite fish)
Sweet Potato Fries: 1 medium sweet potato (cut into fries), drizzled with 2 teaspoons olive oil, seasoned with salt and pepper, and roasted at 400°F for 30 to 40 minutes
Side Salad with 1 tablespoon Homememade Vinaigrette
Drop Two Sizes Page 14