Drop Two Sizes
Page 18
Dumbbell Clean
1
8
Fast
None
2C Right Arm
Offset Dumbbell
Goblet Squat
1
8
Fast
None
2D Right Arm
Push Press
1
8
Fast
None
REST
Active
Recovery
Rest for 90 secs
* Perform 4 rounds of the circuit, resting 90 seconds after each.
1 A Left Arm Dumbbell Deadlift
Perform as previously described .
1 B Left Arm Dumbbell Clean
Perform as previously described .
1 C Left Arm Offset Dumbbell Goblet Squat
Perform as previously described .
1 D Left Arm Push Press
Perform as previously described .
2 A Right Arm Dumbbell Deadlift
Perform as previously described .
2 B Right Arm Dumbbell Clean
Perform as previously described .
2 C Right Arm Offset Dumbbell Goblet Squat
Perform as previously described .
2 D Right Arm Push Press
Perform as previously described .
PHASE 3:
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 9 (Days 57-63)
WEEK 10 (Days 64-70)
WEEK 11 (Days 71-77)
WEEK 12 (Days 78-84)
It's Week Nine, the final phase! As you head into Phase Three, it might be tempting to relax at this point and allow yourself to slip back into old habits—maybe Lazy Cheats or skipping workouts. Don’t do it! You’ve worked too hard to sabotage your progress. It’s more important than ever to be vigilant about sticking to your mission statement and remind yourself of your goals.
Each time you overcome taking the “comfortable” way out (sleeping in, taking the elevator), you are continually retraining your mind and body—and you’re becoming a new person with new habits. Recommit to the plan and to yourself over the next 4 weeks. Make every choice a positive one!
Week Nine Plan of Attack:
Get your journal out and take inventory of your splurges so far.
Remember, the best way to keep track of your food intake is to write it down! Please don't rely on your memory. At this point you should have had no more than 24 splurges in the last 8 weeks. If you have had more than that, it may creep up on you at your next Jeans Check. But all is not lost.
Commit this last month to really stepping it up and use only one splurge a week. You can still make a lot of progress over the last 4 weeks. Stay focused.
Week Nine Grocery List
PRODUCE
Apples
Bananas
Berries
Lemons
Asparagus
Avocado (1)
Bell peppers
Cabbage
Carrots
Celery
Cucumber
Greens, mixed
Portobello mushroom (1)
Spinach, baby
Tomatoes
Basil
Cilantro (optional)
Garlic
DAIRY & EGGS
Cheese, shredded mozzarella
Eggs
Goat cheese
Greek yogurt, 2% (plain)
Milk, 2% (cow, soy, or almond)
BAKERY
Corn tortillas
Ezekiel bread
Ezekiel English muffin
Ezekiel tortillas
MEAT, DELI & SEAFOOD
Chicken breasts, boneless, skinless (2 pounds)
Mahi mahi (or tilapia)
Shrimp
Tilapia
Turkey breast, ground
GROCERY & PANTRY
Almonds, raw
Beans, black, canned (15 ounces)
Broth, chicken or vegetable
Chickpeas
Fruit, dried
Muir Glen Organic Marinara Sauce
Oatmeal (rolled oats)
Olives
Peanut butter, natural
Salsa
Whey protein powder
FROZEN
Berries
Day 57
TODAY'S FOCUS
ACTION: Give 100 percent.
Today you start the third and final phase of the program. The third phase progresses even further from the last phase, so you may find it more challenging—but there’s nothing you can’t handle! Tackle your workout today with everything you have as you learn the new exercises. You have built a base strength at this point and are ready to take your training up a notch. Give it 100 percent effort.
WORKOUT
PHASE 3: 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
Ezekiel French Toast
1 cup fresh fruit
Snack
1 cup 2% Greek yogurt topped with 2 tablespoons chopped raw almonds
Lunch
Grilled Chicken Salad and 2 tablespoons Homememade Vinaigrette
Snack
Post-Workout Shake
Dinner
4-ounce turkey burger on portobello mushroom
Side Salad
Day 58
TODAY'S FOCUS
ACTION: Tune in to your feel-good moments.
By this point, you probably have a moment every once in a while where you catch a glimpse of yourself in the mirror or you notice new definition on your body. Or, you rock one of your workouts and you think, “I feel strong and sexy! I rock!” Remember them when you are tempted to give in to a Lazy Cheat or skip a workout. Close your eyes and remember how great you felt at that moment and how every ounce of effort is totally worth it.
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
1 cup cooked oatmeal (made with 1 cup 2% milk)
¼ cup dried fruit
Snack
1 apple
1 tablespoon natural peanut butter
Lunch
4 ounces grilled chicken breast
1 slice Ezekiel bread topped with 1 ounce goat cheese and sliced tomato
Snack
Post-Workout Shake
Dinner
5 ounces cooked tilapia
1 cup steamed chopped asparagus, roasted with 2 teaspoons olive oil
Ezekiel French Toast
1 egg
¼ cup 2% almond, soy, or cow milk
¼ teaspoon ground cinnamon
1 slice Ezekiel bread
In a medium bowl, combine the egg, milk, and cinnamon; whisk well. Heat a nonstick skillet over medium heat and spray with cooking spray. Dip the bread in the egg mixture and coat well on both sides. Transfer the bread to the hot skillet and cook for 2 to 3 minutes per side, or until golden brown. Serve topped with fresh fruit. Makes 1 serving.
Day 59
TODAY'S FOCUS
ACTION: Check your portions.
I don’t want you to worry about counting calories or grams. These take care of themselves if you eat the right amount of the right foods, 90 percent of the time. This challenge is about taking the focus off of the numbers—no scales, no calories, no points, no grams—no obsessing! When it comes to portions, thro
ughout the day you should eat a portion of protein and two portions of fruits or vegetables at each meal A portion of protein should be about the size and width of the palm of your hand, and a portion of vegetables and fruits should be at least the size of your fist.
WORKOUT
PHASE 3: 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
Ezekiel French Toast
1 cup fresh fruit
Snack
1 cup 2% Greek yogurt
½ cup fresh berries
Lunch
Fish Tacos: 5 ounces cooked mahi mahi or tilapia, shredded cabbage, and salsa in 2 corn tortillas
Snack
Post-Workout Shake
Dinner
Grilled Chicken Salad and 2 tablespoons Homememade Vinaigrette
Day 60
TODAY'S FOCUS
ACTION: Reflect—then commit to finishing strong.
Congratulations! Today marks the 60th day of your journey. We talked about how the first 30 days set you up to succeed. Now, after 60 days, you have doubled your chances of success by truly changing your habits and your lifestyle. Way to go! Reflect on your successes and what you have learned from the challenges you’ve faced over the past 60 days, then get focused and commit to finishing strong.
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 cooked oatmeal (made with 1 cup 2% milk)
¼ cup berries
Snack
1 cup 2% Greek yogurt
1 cup fresh berries
Lunch
Chopped Salad with Shrimp
Snack
Post-Workout Shake
Dinner
5 ounces grilled chicken breast topped with a thin layer of Pesto
1 cup sliced cucumber
Do I Need a Food Scale?
I do think occasionally measuring and weighing foods with a scale is helpful because it helps you readjust your eyes. The problem? It’s not realistic to carry around a scale with you all the time. Here’s a better tool: your hand.
1 cup = your fist
1 tablespoon = your thumb (from base to tip)
1 teaspoon = your thumb tip (from knuckle to tip)
3 ounces = the thickness and size of the palm of your hand (excluding fingers)
Day 61
TODAY'S FOCUS
ACTION: Plan your splurges.
Admit it: How many Lazy Cheats have you used? Are you enjoying your splurges or are you wasting them? You’ll start to feel deprived if you waste them on food you didn’t really want. The secret is to stick to the plan 100 percent for each meal—except three splurge meals each week. For those three meals, pick times and places when you can really enjoy the experience and the food. The great part is that if you do it right, you can actually have your cake and look great too!
WORKOUT
PHASE 3: 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
Breakfast Wrap
1 banana
Snack
1 apple
1 tablespoon natural peanut butter
Lunch
Avocado and Chickpea Salad
Snack
Post-Workout Shake
Dinner
Chicken Parmesan
Side Salad and 1 tablespoon Homememade Vinaigrette
Day 62
TODAY'S FOCUS
ACTION: Treat yourself today!
You are three-quarters of the way through and you deserve a reward. Treat yourself today. Buy yourself a new workout outfit, get a massage, book a pedicure, or do all three!
WORKOUT
PHASE 3: COUNTDOWN 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 2% milk)
¼ cup dried fruit
Snack
1 hard-cooked egg
Cucumber slices
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 serving Black Bean Soup . Refrigerate the second serving for dinner on Day 63.
Day 63
TODAY'S FOCUS
ACTION: Make some swaps.
Today is your planning day, which should be part of your weekly ritual by now. Plan ahead for the next 24 hours and even through the next week. Over these final 3 weeks, try to increase your fish intake, swapping out red meat for salmon, or turkey for white fish. Fish is the best source of protein, and the omega-3s it contains make it the best “bang for your buck” when it comes to a protein source.
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 cup 2% Greek yogurt
1 cup fresh berries
Lunch
Ezekiel English Muffin Pizza: 1 Ezekiel English muffin topped with marinara sauce, vegetables (as desired), and ⅓ cup shredded mozzarella cheese*
*Bake at 400°F until cheese is melted.
Snack
Post-Workout Shake
Dinner
1 serving Black Bean Soup
Side Salad and 1 tablespoon Homememade Vinaigrette
Change at Last
MARIA PALMA > dropped two sizes in 12 weeks
I was very skeptical that I could change my body. I walk 2 to 4 miles a day, ride my bike, or do P90X at home—but for the most part my body just stayed the same no matter how I ate or exercised. I have had type 1 diabetes for 26 years and being on insulin makes it hard to lose any weight. I just figured I was stuck with my body! When I started this program I had a muffin top, a belly, and arms that were starting to get flabby and did not look toned. This time I was determined not to give up.
The first 2 weeks my blood sugars were all over the place, and I was using muscles that obviously had not been used in a long time. But I kept doing the workouts every day and figuring out how to eat better. My family eats out a lot, mostly because I could never figure out what to make. Drop Two Sizes forced me to find healthy dinner recipes that even my 16-year-old son will eat. I’m happy to say we now eat at home most of the week and have found new family dinner favorites!
A real eye opener for me was when I tried on my jeans for the first time. I was shocked at how well they fit. The scale remained the same, but my butt now fit into these jeans! In 12 weeks I was able to trim my hips, lose most of my muffin top, flatten my stomach, and start to show some definition in my arms. I learned a lot and this experience will stay with me always.
Welcome to Week Ten!
The finish line is close. You have only 3 weeks to go until you’ll be strutting your stuff and looking fabulous wearing clothes at least two sizes smaller than when you started. It’s time to step up your momentum as you’re about to “peak.” This is how athletes train—they train for events when they need to be at their peak performance, which keeps them constantly improving and working toward something. I believe the same is important for you. Over the next 3 weeks, think of your preparation as if you�
��re running a marathon or competing in an event. Push yourself to succeed as though you will cross that finish line to the loudest roar of applause—because that’s how it will feel to slide on your jeans or go shopping for new clothes with your best body ever.
Week Ten Plan of Attack:
You’re about to embark on your last Jeans Check before the final try-on. If they are already fitting well, you can keep on cruising at the same speed. If they are not quite there yet, it’s time to put the pedal to the metal and ask yourself: What one thing do I need to change this week to have the biggest impact? Commit to making real changes to reach your goal.
Week Ten Grocery List
PRODUCE
Berries (including strawberries)
Lemons
Limes
Oranges
Bell peppers
Celery
Cucumber
Edamame, shelled (fresh or frozen)
Greens, mixed
Onion, red
Onion, yellow
Spinach, baby
Tomatoes
Basil
Cilantro
Parsley
Tofu, extra-firm (5 ounces)
DAIRY & EGGS
Cheese, feta (crumbled)
Cheese, fresh mozzarella
Cheese, Laughing Cow light
Cheese, Parmesan
Eggs
Greek yogurt, 2% (plain)
Milk, 2% (cow, soy, or almond)