Drop Two Sizes
Page 15
Day 44
TODAY'S FOCUS
ACTION: Track your habits.
Have you been filling out your journal? If not, start to track everything again. In 2 weeks you will have another Splurge Check, and if you’re not tracking your habits, you won’t know where you need to improve, and where you can allow yourself a bit more leeway. It’s important to know where you stand.
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
1 cup low-fat cottage cheese
1 cup fresh fruit
1 tablespoon ground flax seeds
Snack
¼ cup hummus
10 baby carrots
Lunch
Chopped Salad with Shrimp
Snack
Post-Workout Shake
Dinner
Chicken Parmesan: 5 ounces cooked chicken breast topped with ½ cup marinara sauce (Muir Glen Organic recommended), thinly sliced bell pepper (to taste), and ⅓ cup shredded mozzarella cheese*
*Place under the broiler for 2 to 3 minutes to melt the cheese.
Side Salad with 1 tablespoon Homememade Vinaigrette
Chicken Salad Wrap
3 ounces cooked chicken breast, shredded or diced
Chopped celery, to taste
1 tablespoon 2% Greek yogurt
1 teaspoon prepared mustard
Fresh herbs
1 Ezekiel tortilla
1 cup baby spinach
Mix the chicken, celery, yogurt, mustard, and herbs, and wrap in the tortilla. Serve with baby spinach on the side. You can make a double batch of this salad and keep it in the fridge for a snack or lunch the same week.
Day 45
TODAY'S FOCUS
Checkpoint: Veggie Check
This week you should bump up to at least six servings of veggies per day. Remember that one serving equals 1 cup or the size of your fist. You can do it! Explore and try a new veggie today, maybe kale or eggplant. Check out the recipe section to get some ideas.
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 egg + 3 egg whites in an omelet with 1 cup spinach and a handful of mushrooms
Snack
1 hard-cooked egg
1 piece fruit
Lunch
Hummus and Veggie Wrap
Snack
Post-Workout Shake
Dinner
6 ounces cooked boneless, skinless chicken thighs*
1 cup cooked quinoa
1 cup steamed green beans drizzled with 2 teaspoons olive oil and a sprinkle of sea salt
*Brush with barbecue sauce and grill or roast.
Day 46
TODAY'S FOCUS
Checkpoint: Posture Check
Today, stand up tall, keeping your core engaged and your shoulders pulled down and back. Having excellent posture gives you the confidence to tackle the day. You know what you want and how you will get it.
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 hummus
10 baby carrots
Lunch
Chicken Salad Wrap
1 cup cubed pineapple or other fresh fruit
Snack
Post-Workout Shake
Dinner
5 ounces grilled or roasted pork tenderloin
2 cups broccoli roasted with 2 teaspoons extra virgin olive oil
¾ cup cooked brown rice
Day 47
TODAY'S FOCUS
ACTION: Stick to your commitment.
Remember your three favorite words: “No, thank you.” Heading into the weekend, remind yourself that only you can stick to your commitment and have control over your body. Anything that doesn’t fit in that plan should be told, “No, thank you!”
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 Kashi Go Lean cereal
¾ cup 2% milk
½ banana, sliced
Snack
¼ cup hummus
10 baby carrots
Lunch
Chopped Salad with Shrimp
1 piece fresh fruit
Snack
Post-Workout Shake
Dinner
Pesto Salmon: 5 ounces wild-caught salmon (skin removed), roasted. Brush the salmon with a thin layer of Pesto and roast at 400°F for 20 minutes.*
2 cups steamed green beans
*Save extra Pesto for dinner on Day 49.
Day 48
TODAY'S FOCUS
ACTION: Don't forget the little things.
They can make a big difference: Consistently taking your omega-3s and your multivitamin are two great examples. Make sure you continue to make both of these part of your regimen every single day.
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
1 Ezekiel English muffin
2 tablespoons almond butter
Snack
¼ cup hummus
10 baby carrots
Lunch
4 ounces grilled chicken breast
1 slice Ezekiel bread topped with 1 ounce goat cheese and sliced tomato
1 apple
Snack
Post-Workout Shake
Dinner
Chicken Parmesan
1 cup cooked whole grain pasta
Pesto
1 bunch fresh basil
1 clove garlic
1 pinch each salt and pepper
½ cup extra virgin olive oil
Combine the basil, garlic, salt, and pepper in a blender. Turn the machine on and drizzle in just enough extra virgin olive oil to make a paste.
Day 49
TODAY'S FOCUS
ACTION: Reflect, focus, and plan ahead.
Wow! You have come so far! You’ve already completed 7 weeks in your journey, and you’ve built many positive, healthy habits along the way. Reflect on the last 7 weeks. What is working for you? What do you need to improve? Take time today to plan ahead for the next week.
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 2% milk
½ banana, sliced
Snack
1 hard-cooked egg
1 piece fruit
Lunch
Grilled Chicken Salad and 2 tablespoons Homememade Vinaigrette
Snack
Post-Workout Shake
Dinner
5 ounces grilled or roasted pork tenderloin
Pesto Smashed Potatoes: Boil 1 medium potato (diced) until tender; mash with 1 tablespoon Pesto
An Athlete Within
MICHELLE MUDROW > dropped from a size 28 to a size 10
From an early age I adopted unhealthy eating habits. I wasn’t physically active other than playing outside with friends. I let the negative voices I heard from society and from those around me keep me in my fat cage for almost 30 years. It affected my daily decisions and my relationships. I settled for less than I wanted or deserved . . . a lot. I was told, “Fat girls don’t go to the gym,” and I believed it.
In 2007 I was at my absolute worst. I had hit rock bottom, and my weight had skyrocketed to an all-time high of 275 pounds. I was trapped in an abusive marriage, surviving only with the help of anti-depressants, and physically unable to walk around my block comfortably. One day I saw an advertisement on TV for a lap-band procedure, and I actually wrote down the number. It clicked: if I was willing to invest that kind of money into a surgery, why wasn’t I willing to invest that same money into myself?
Embarrassed and ashamed (but oh so determined), I marched into my local gym the week before Christmas and asked for a trainer. I discovered I had a natural knack for lifting and I really enjoyed it. Being strong physically made me stronger in other areas of my life, too. I not only dropped in size, I also lost years of emotional baggage.
With the plan in Drop Two Sizes, I lost 115 pounds, 20 percent of my body fat, and about 90 inches. My jeans went from a size 28 to a size 10. I am now certified as a trainer and have a passion for helping other women discover what it means to be “strong.” I transformed my body and my life dramatically because of it. That feels really good to say!
It's Week Eight.
You’re now 8 weeks into this program. You’ve been following my nutrition recommendations, doing the training programs, and building a new and dynamic lifestyle for yourself. You should start to feel like you own this plan! As your clothes continue to fit better and you feel better wearing them, your confidence should be growing too.
Your friends and family are probably starting to notice how much you have changed and may have complimented you on your progress so far. Maybe you have even started to inspire others to join the challenge too and drop two sizes.
Remember that fit chicks of a feather flock together! Having a friend to support you as you continue your journey, or even join you, can make all the difference.
Week Eight Plan of Attack:
Make it stick! I mentioned that it usually takes around 30 days to successfully build habits. Now, as you finish the second 30 days, the goal is to really own these habits and make them yours for the long term. These are your Menu Plans, your workouts, and those are your hot outfits waiting for you in your closet!
Continue doing whatever works for you to stick to the plan. Make dates with a friend to work out together and keep each other accountable. Swap your favorite clothes to keep each other excited and motivated. Keep track of all your progress in your journal. Remind yourself how much you rock!
Week Eight Grocery List
PRODUCE
Apples
Bananas
Lemons
Melon or pineapple
Orange
Strawberries
Asparagus
Avocado (1)
Beets
Bell peppers (red)
Broccoli
Celery
Cucumber
Greens, mixed
Onion, red
Spinach, baby
Sweet potato (1 small)
Tomato
DAIRY & EGGS
Cheese, shredded
Cheese, string
Cottage cheese, low-fat
Eggs
Feta cheese, crumbled
Milk, 2% (cow, soy, or almond)
BAKERY
Ezekiel tortilla
FROZEN
Berries
Van’s Whole Grain Waffles
MEAT, DELI & SEAFOOD
Chicken breasts, boneless, skinless (about ¾ pound)
Pork tenderloin (about ¼ pound)
Salmon, wild-caught (¾ pound)
Tilapia (about ⅓ pound)
Turkey breast, ground
GROCERY & PANTRY
Ak-mak crackers
Almond butter
Almonds, raw
Beans, black, canned
Beans, red kidney, canned (15 ounces)
Beans, pinto, canned (15 ounces)
Beer, dark
Broth, low-sodium chicken
Brown rice
Cumin, ground
Kashi Go Lean cereal
Kashi Granola Bars
Lara Bar
Salmon (canned)
Salsa
Tomatoes, crushed (3 cans, 28 ounces each)
Whey protein powder
Day 50
TODAY'S FOCUS
ACTION: Visualize.
Start your week off on the right foot. Take today to refocus if you need to and think about how close you are to finishing this challenge. Throughout your workout, visualize yourself rocking your favorite outfit, and looking fabulous!
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 whole grain waffle (Van’s brand recommended) topped with 2 tablespoons almond butter, ½ cup sliced strawberries, and a drizzle of honey
Snack
1 cup low-fat cottage cheese
1 cup diced melon or pineapple
Lunch
Beet Salad
1 banana
Snack
Post-Workout Shake
Dinner
1 serving Turkey Chili *
*Save a serving for dinner on Day 52. Store the remaining chili in the freezer for an upcoming week.
Day 51
TODAY'S FOCUS
ACTION: Are you eating enough?
How hungry are you? Are you dieting too hard? If you find yourself bingeing during your splurges instead of simply enjoying a treat and the experience surrounding it, then you probably aren’t eating enough the rest of the week. Bump up your good fats including avocado, olive oil, nuts, or coconut milk. Have a source of good fats with each meal.
WORKOUT
DAY OFF— Active Recovery, optional 20-minute interval workout , 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
Omelet Cup: 1 egg + 1 egg white scrambled with ¼ cup shredded cheese in a coffee cup. Microwave on high for 60 seconds.
1 cup fresh fruit
Snack
1 string cheese
1 apple
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
5 ak-mak or RyKrisp crackers
1 apple
Snack
Post-Workout Shake
Dinner
6 ounces wild-caught salmon (skin removed), roasted*
2 cups steamed or roasted broccoli
¾ cup cooked brown rice
*Brush with mustard and roast at 400°F for 20 minutes.
Turkey Chili
1 tablespoon canola oil
1 pound ground turkey breast
1 medium red onion, diced
1 red bell pepper, diced
½ teaspoon kosher salt
½ cup low-sodium chicken broth or water
4 ounces dark beer
3 cans (28 ounces each) crushed tomatoes
1 teaspoon ground cumin
2 tablespoons chili powder or to taste
1 can (15 ounces) pinto beans, rinsed and drained
1 can (15 ounces) red kidney beans, rinsed and drained
In a large pot or D
utch oven over medium heat, heat the oil. Add the turkey and cook until browned stirring frequently. Add the onion and pepper and cook, stirring frequently, for 3 to 5 minutes, or until tender. Stir in the salt. Stir in the broth, beer, and tomatoes. Add the cumin and chili powder and stir well to combine; stir in the beans. Bring to a simmer and cook, uncovered, for 25 minutes, stirring occasionally. Makes 8 servings.
Day 52
TODAY'S FOCUS
ACTION: Time to cut the cheese?
What are you leaning on too much? Nuts? Nut butter? Cheese? Are you finding yourself grabbing one of these more than once per day at the most? If your results seem to have reached a plateau, it may be time to cut back and find a different snack option.
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 Kashi Go Lean cereal
¾ cup 2% milk
½ banana, sliced
Snack
¼ cup raw almonds
Lunch
Rice Bowl
Snack
Post-Workout Shake
Dinner
1 serving Turkey Chili
3 cups mixed greens topped with 2 teaspoons extra virgin olive oil and lemon juice
Day 53
TODAY'S FOCUS
Checkpoint: Attitude Check
By this point, your mind should feel as strong as your body. But it’s always a good idea to check in with your attitude. Like a garden, it’s important to weed your mind of negativity and plant positive seeds! Remember: Attitude is everything.
WORKOUT