Drop Two Sizes
Page 19
BAKERY
Ezekiel English muffins
Ezekiel tortillas
MEAT, DELI & SEAFOOD
Chicken breasts, boneless, skinless (1¼ pounds)
Salmon, wild-caught (1 pound skinless)
Shrimp
Tilapia
Turkey breast, ground
GROCERY & PANTRY
Almond butter
Almonds, raw
Beans, black (canned)
Beans, pinto, canned (15 ounces)
Beans, red kidney, canned (15 ounces)
Beer, dark
Bread crumbs, dried
Broth, low-sodium chicken
Cumin, ground
Quinoa
Tomatoes, crushed (3 cans, 28 ounces each)
Tuna, canned (water-packed)
Whey protein powder
FROZEN
Berries
Day 64
TODAY'S FOCUS
Checkpoint: Jeans Check
Go ahead and get dressed! You might be surprised at how good it feels. The majority of our clients drop two sizes after 8 weeks—but some need the extra time to reach their goal. Wherever you are at this point, stay focused and complete the next 3 weeks strong to “peak” for the final week.
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
1 Ezekiel English muffin
1 tablespoon almond butter
Snack
2 pieces Laughing Cow light cheese
5 strawberries
Lunch
Asian Chicken Salad with Sesame Dressing
Snack
Post-Workout Shake
Dinner
1 Salmon Burger . You will use a second Salmon Burger for lunch on Day 65.
Side Salad and 1 tablespoon Homememade Vinaigrette
Day 65
TODAY'S FOCUS
ACTION: A few tweaks to catapult your progress.
If your jeans didn’t fit as well as you hoped yesterday, it’s time to cut the cheese—literally. Eliminating cheese from your diet will cut down on extra sodium and calories that make a difference in your overall calorie intake and body composition. You'll still see some cheese in the upcoming menus, but it will be reduced. Swap cheese for another protein source such as hard-cooked eggs, nuts or seeds, or tuna to catapult your progress.
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
Omelet Cup
1 cup berries
Snack
A handful of raw almonds
Lunch
1 Salmon Burger
3 cups mixed greens topped with lemon juice
Snack
Post-Workout Shake
Dinner
1 serving Turkey Chili
Salmon Burgers*
1 pound skinless wild-caught salmon, finely chopped
1 egg, beaten
¼ cup dried bread crumbs
¼ cup chopped onion
¼ cup chopped bell pepper
¼ teaspoon kosher salt
¼ cup finely chopped fresh herbs (such as basil, parsley, or cilantro)
In a large bowl, combine the salmon, egg, bread crumbs, onion, bell pepper, salt, and herbs. Form into 4 burgers. Grill or cook in a nonstick skillet for 8 to 10 minutes per side, or until cooked through. Makes 4.
*Refrigerate 1 burger for lunch on Day 65, and freeze the remaining 2.
Day 66
TODAY'S FOCUS
Checkpoint: Water Check
These last 3 weeks it is crucial that you are getting enough water. What is your strategy to know if you are getting enough water? Make this a priority.
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
1 cup 2% Greek yogurt
½ cup fresh berries
2 tablespoons chopped raw almonds
Snack
1 hard-cooked egg
5 strawberries
Lunch
Chicken Salad Wrap *
*Make a double batch of the chicken salad mixture for lunch on Day 69.
Snack
Post-Workout Shake
Dinner
4 ounces cooked shrimp, 1 cup diced tomatoes, and fresh basil
Side Salad and 1 tablespoon Homememade Vinaigrette
Day 67
TODAY'S FOCUS
Checkpoint: Posture Check
How’s your posture? It should reflect the growing confidence that comes with a more toned, fit physique. Keep your core engaged and your shoulders pulled down and back.
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 Ezekiel English muffin
1 tablespoon almond butter
Snack
1 hard-cooked egg
Cucumber slices
Lunch
Quinoa Salad*: ¾ cup cooked quinoa, ½ cup diced cucumber, ½ cup diced bell pepper, ¼ cup black beans, 2 tablespoons crumbled feta cheese, 2 teaspoons olive oil, and freshly squeezed lime juice
3 ounces diced cooked chicken breast, canned (water-packed) tuna, or cooked fish
*Make a double batch for lunch on Day 68.
Snack
Post-Workout Shake
Dinner
5 ounces cooked chicken breast
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
Day 68
TODAY'S FOCUS
ACTION: Remember two phrases:
“Stick to it and get through it,” and “No, thank you.” Use them whenever you need them!
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
Omelet Cup
1 cup berries
Snack
1 hard-cooked egg
5 strawberries
Lunch
1 serving Quinoa Salad
Snack
Post-Workout Shake
Dinner
5 ounces cooked tilapia
Caprese Salad
Day 69
TODAY'S FOCUS
ACTION: Are you recovering?
Your training programs have stepped up a notch, so make sure you are making recovery and regeneration a priority. If you have a hard time increasing the weights or pushing your intensity harder than last time or doing more with each workout, then you may not have recovered fully from the previous workout. Do not ignore any kind of pain. Usually when you first feel a twinge, it is because a muscle is too tight and pulling on the joint. With some stretching and foam rolling you can loosen it up before it worsens. Listen and give back to your body.
WORKOUT
PHASE 3: 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 Ezekiel English muffin
1 tablespoon almond butter
; Snack
2 pieces Laughing Cow light cheese
5 strawberries
Lunch
Chicken Salad Wrap
Snack
Post-Workout Shake
Dinner
Tofu Stir-Fry
Day 70
TODAY'S FOCUS
ACTION: Prepare in advance.
By now you know how important it is to plan ahead. It makes everything easier and sets you up for guaranteed success. With that in mind, let’s plan ahead for the next week. Prepare your veggies and protein in advance, plan out times for your workouts, and be ready to tackle your week prepared.
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 2% Greek yogurt
½ cup fresh berries
2 tablespoons chopped raw almonds
Snack
A handful of raw almonds
Lunch
Asian Chicken Salad and Sesame Dressing
Snack
Post-Workout Shake
Dinner
4 ounces cooked shrimp, 1 cup diced tomatoes, ¼ cup grated Parmesan cheese, and fresh basil
Wonder Woman
KRISTI MIRANDA > dropped from a size 18 to a size 6
I was in a really rough place. I was severely depressed, had all kinds of injuries, was on several medications, and I had just started raising my daughter completely on my own. I really believed I was weak, worthless, and incapable—I lost myself. My daughter inspires me and was the reason for my turning point.
It finally hit me that my daughter didn’t know who I really was, who I used to be. Strong, smart, independent, and fun. After starting the Drop Two Sizes plan, I was feeling stronger and like I could actually handle all the challenges I was facing. The gym was a place where I felt supported, where I would work off stress and frustrations. I started to gradually feel better about myself and I realized I was a good person and a great mom.
I started to look for new challenges that would help me on my journey. One of my trainers at the gym suggested a powerlifting meet, so I decided to do it. Through my training I was lifting more and more weight, getting stronger and stronger—not only physically, but mentally and emotionally. At my first powerlifting competition, after I made my lift, my daughter came running up to me. She told me, “Mommy, you’re just like Wonder Woman! When I grow up, can I be strong like you?” I almost burst into tears. She had no idea what that meant to me and on so many levels—she was watching me and I was sending all the right messages.
This journey has taught me I can accomplish ANYTHING I set my mind to. My biggest accomplishment by far is that I feel stronger than I ever have in my life. It has made me an even better parent and given me the power physically, mentally, and spiritually to handle anything life sends my way.
Welcome to Week Eleven! As you head into this week, I want you to think ahead to another goal in the future that you can start to look forward to. As you know, this challenge doesn’t end in 2 weeks! As focused as you should be on this plan, I want you to also let yourself dream and visualize what you want to accomplish beyond it. You’re only 2 weeks away from your goal of dropping two sizes (or maybe more!).
Take time to think about the bigger picture. What will your next goal be? Will you run a 5-K? Or plan a beach vacation where you can rock a bikini for the first time in a while? Take a look at some of the inspiring stories in this book and think about how you will continue your new habits into the rest of your life.
Week Eleven Plan of Attack:
Let’s return to the vow we discussed back in Chapter 3 . Hopefully it has been a motivational tool for you throughout these past 10 weeks. Now, let’s alter it so that it fits not only the rest of this plan, but the rest of your life:
“I vow that over the rest of my life, I will not step foot on a scale. I will not count calories. I will only use my clothing as measurement. I will fuel my body with the right foods and challenge myself with workouts. I promise that I will only say nice things to myself. I will trust that I know how to stay fit and healthy.”
Week Eleven Grocery List
PRODUCE
Berries
Lemons
Avocados (2)
Beets
Bell peppers
Broccoli
Cabbage
Carrots, baby
Celery
Greens, mixed
Onion, red
Portobello mushroom (1)
Spinach
Tomatoes
Cilantro (optional)
Hummus
DAIRY & EGGS
Cheese, feta (crumbled)
Cheese, shredded
Eggs
Greek yogurt, 2% (plain)
Milk, 2% (cow, soy, or almond)
BAKERY
Corn tortillas
Ezekiel tortilla
MEAT, DELI & SEAFOOD
Chicken breasts, boneless, skinless (1 pound)
Flank steak (about ⅓ pound)
Mahi mahi or tilapia
Salmon, wild-caught (6 ounces)
Shrimp
Turkey breast or buffalo, ground
GROCERY & PANTRY
Ak-mak or RyKrisp crackers
Almonds, raw
Beans, black, canned (15 ounces)
Broth, chicken or vegetable
Oatmeal (rolled oats)
Olives, black
Salsa
Whey protein powder
FROZEN
Berries
Day 71
TODAY'S FOCUS
Checkpoint: Splurge Check
Take inventory of your splurges. At this point you should have had no more than 30. What’s your total? Flip back through your journal to figure out what your cravings are and how you’ve tackled them in the past.
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
1 cup cooked oatmeal (made with 2% milk)
1 cup fresh berries
Snack
1 hard-cooked egg
A handful of baby carrots
Lunch
Hummus and Veggie Wrap
Snack
Post-Workout Shake
Dinner
Turkey or buffalo burger on one grilled portobello mushroom topped with ½ avocado and spinach
Side Salad and 1 tablespoon Homememade Vinaigrette
Day 72
TODAY'S FOCUS
Checkpoint: Attitude Check
With 2 weeks left, it’s a good time to check your mind-set. Are you feeling good? Positive? Expecting to succeed? If you still have any doubts about your ability to reach your goals, review your journal and remember every moment you felt empowered and strong.
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 egg + 3 egg whites scrambled with 1 cup fresh vegetables and spinach
Snack
¼ cup raw almonds
1 bell pepper, sliced
Lunch
Chicken Pizza
Side Salad and 1 tablespoon Homememade Vinaigrette
Snack
Post-Workout Shake
Dinner
1 serving Black Bean Soup . Refrigerate the second serving for lunch on Day 76.)
Side Salad and 1 tablespoon Homememade Vinaigrette
Day 73
TODAY'S FOCUS
>
ACTION: Cut back on sodium.
Start to eliminate any foods with a lot of sodium, such as anything canned or packaged, processed deli meat (even if it’s all natural), cottage cheese and other cheeses, and most nut butters (which have added salt). Cutting out some of these foods while drinking plenty of water will help you to drop any bloat in the final weeks of the plan.
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
1 cup cooked oatmeal (made with 2% milk)
1 cup fresh berries
Snack
1 hard-cooked egg
A handful of baby carrots
Lunch
Chicken and Avocado Salad
Snack
Post-Workout Shake
Dinner
6 ounces grilled shrimp
2 cups broccoli roasted with 2 teaspoons olive oil
Day 74
TODAY'S FOCUS
ACTION: Shed extra water weight.
Add in more asparagus, lemon in your water, cucumbers, and strawberries, and take extra vitamin C—these are all foods that naturally help you to drop any water you might be retaining, which will help the way your clothes fit and feel.
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+
* * *