Drop Two Sizes
Page 20
Breakfast
Smoothie: 1 cup 2% Greek yogurt, 1 cup berries
Snack
½ cup hummus with celery sticks
Lunch
4 ounces grilled chicken
Beet Salad
Snack
Post-Workout Shake
Dinner
6 ounces wild-caught salmon (skin removed), grilled*
2 cups steamed or roasted vegetable of choice
*Sprinkle with chili powder or dry rub of choice and grill for 4 to 5 minutes per side.
Day 75
TODAY'S FOCUS
ACTION: Tune in to how great you feel.
You may have cut back on your splurges at this point, so you may have to say, “No, thank you” more than you are used to this weekend. For every uncomfortable moment you face, tune in to how great you are feeling overall. No amount of junk food or binge session will taste as good as you’ll feel in your favorite clothes! Stay focused.
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
¼ cup raw almonds
A handful of baby carrots
Lunch
Hummus and Veggie Wrap
Snack
Post-Workout Shake
Dinner
Steak Salad
Day 76
TODAY'S FOCUS
Checkpoint: Sleep Check
Are you getting enough shut-eye? Your training has stepped up this last phase, so it is even more important that you are getting enough sleep. Get into a ritual of hitting the sack at the same time each night and waking up at the same time each morning, aiming for at least 6 to 8 hours of sleep a night. Your body will thank you.
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
Smoothie: 1 cup 2% Greek yogurt, 1 cup berries
Snack
1 hard-cooked egg
A handful of baby carrots
Lunch
1 serving Black Bean Soup
5 ak-mak or RyKrisp crackers
Side Salad and 1 tablespoon Homememade Vinaigrette
Snack
Post-Workout Shake
Dinner
Beet Salad
4 ounces cooked chicken or fish
Steak Salad
5 ounces grilled flank steak (thinly sliced)
3 cups mixed greens
½ cup diced tomato
¼ cup crumbled feta cheese
1 tablespoon extra virgin olive oil
vinegar to taste
Combine all ingredients in a large bowl and dress with olive oil and vinegar.
Day 77
TODAY'S FOCUS
ACTION: Building up your final week.
You're almost there! Stick to what you have been doing up until now. There is no reason to change anything drastically. A few final tips: Drink plenty of water, swap out your protein sources for fish this week as much as you can, avoid processed lunchmeats, watch your sodium, and look forward to your final moment of triumph!
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 2% milk)
1 cup fresh berries
Snack
¼ cup raw almonds
1 bell pepper, sliced
Lunch
Fish Tacos
Snack
Post-Workout Shake
Dinner
Chicken and Avocado Salad
Her Morning Therapy
CYNDI MADIA > dropped three sizes in 12 weeks
After hearing about Drop Two Sizes, I knew this was a book for me—but what I didn’t realize was that this little book was going to transform my life. Right away, I changed my eating habits, started drinking more water, and gave up my daily runs for a strength-training regimen. In just 8 weeks, I had to replace my old jeans with new ones because I had dropped two sizes! By the end of Week 12, I had dropped another.
I have met all my goals and continue to make new ones every month. I am a mom of two great kids who are active in school and sports, wife to a husband who works long hours, and I work full time. I don’t have much free time; finding the time to work out is a challenge. I have made the commitment to get up extra early (5:30 a.m.) to do what I now consider my morning therapy.
I’ve gone down three jean sizes at this point (those new jeans I bought are now way too big!), my abs are tighter than ever, and my body is looking better than I thought it could at 40. And, best of all, I find it to be a fun experience!
Week Twelve: The Final Countdown! This is it! Let me just say that, quite frankly, you rock! You have worked so incredibly hard and committed to a powerful change that will benefit you in the short term and for the rest of your life. You’ve transformed your body and mind. Congratulations in advance— you’re already a winner!
Some of you may have achieved your goal of dropping two sizes already, and I commend you for sticking to all 12 weeks of this challenge. As you know by now, it’s not just following the plan that counts, but the repetition of positive habits that changes your outlook and transforms you for good. Start thinking about your next goal!
Week Twelve Plan of Attack:
Celebrate! If you haven’t already, plan something fun and special to do on the day you try on your clothes—a nice dinner out, dancing, a gathering of friends and family. It’s a great way to keep focused this week and celebrate your success!
If you’d rather have a quiet celebration on your own, prepare a delicious, healthy dinner, and sit down and look back through your journal. Reflect on all that you have accomplished. Take note of all the times you struggled or faltered but ultimately persevered. You’re amazing, inside and out! I’m so proud of you and I wish you a lifetime of looking and feeling absolutely fabulous.
Week Twelve Grocery List
PRODUCE
Berries
Lemons
Limes
Asparagus
Bell peppers
Broccoli
Carrots, baby
Cauliflower
Celery
Cucumber
Eggplant
Greens, mixed
Spinach, baby
Tomatoes
Zucchini
Herbs
DAIRY & EGGS
Cheese, feta (crumbled)
Cheese, shredded mozzarella
Eggs
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 (2 pounds)
Flank steak (about ¼ pound)
Mahi mahi
Orange roughy or halibut (optional)
Pork tenderloin
Salmon, wild-caught
Tilapia
Tuna, fresh
GROCERY & PANTRY
Almonds, raw
Barbecue sauce
Beans, black (canned)
Muir Glen Organic Marinara Sauce
Oatmeal (rolled oats)
Peanut butter, natural
Quinoa
Tuna, canned (water-packed)
Whey protein powder
FROZEN
Berries
&n
bsp; Day 78
TODAY'S FOCUS
ACTION: Finish stronger than you started.
Bring 100 percent of your energy and determination to every workout. Plan ahead for every day and finish this challenge stronger than you started it!
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
2 tablespoons natural peanut butter
Snack
A handful of raw almonds
A handful of baby carrots
Lunch
3 ounces cooked chicken 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
5 ounces cooked chicken breast topped with ½ cup marinara sauce (Muir Glen Organic recommended) and thinly sliced bell pepper (to taste)
2 cups baby spinach topped with 2 teaspoons extra virgin olive oil and lemon juice to taste
Day 79
TODAY'S FOCUS
ACTION: Prime for your peak.
Commit to getting through this final week without a splurge. You can do it. This will prime you for your “peak” moment at your final Jeans Check. Remember to finish strong—you owe it to yourself.
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
2-egg omelet with 1 cup vegetables and a handful of spinach
1 Ezekiel English muffin
Snack
A handful of raw almonds
1 bell pepper, sliced
Lunch
Chicken Salad Wrap
Snack
Post-Workout Shake
Dinner
4 ounces grilled flank steak
2 cups roasted or grilled vegetables (zucchini, eggplant, bell pepper)
Day 80
TODAY'S FOCUS
Checkpoint: Water Check
A week ago you eliminated most sodium from your diet and made sure you were drinking 64 ounces of water each day. Don’t stop now!
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)
2 tablespoons chopped raw almonds
Snack
1 hard-cooked egg
Sliced cucumber
Lunch
Quinoa Salad *
3 ounces diced cooked chicken breast, canned (water-packed) tuna, or cooked fish
*Make a double batch for lunch on Day 84.
Snack
Post-Workout Shake
Dinner
6 ounces cooked tilapia
1 cup chopped cauliflower, roasted with 2 teaspoons olive oil
Side Salad and 1 tablespoon Homememade Vinaigrette
Day 81
TODAY'S FOCUS
ACTION: Remember the little things.
Drinking one cup of green tea each day, taking your multi-vitamin, omega-3s, and vitamin D, and, of course, drinking water are the little things that will add up to a successful finish this 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 2% Greek yogurt
1 cup berries
Snack
3 ounces canned (water-packed) tuna with celery sticks
Lunch
Grilled Chicken Salad and 2 tablespoons Homememade Vinaigrette
Snack
Post-Workout Shake
Dinner
4 ounces grilled tuna
Side Salad and 1 tablespoon Homememade Vinaigrette
Day 82
TODAY'S FOCUS
ACTION: Rev up your metabolism.
Today is your last strength workout of this program. Challenge yourself by using heavier weights on any of the exercises that are getting too easy. Really push your intensity to get your metabolism revved, and get ready to rock your jeans!
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
2-egg omelet with 1 cup vegetables and spinach
½ Ezekiel English muffin
Snack
3 ounces cooked chicken
Sliced cucumbers
Lunch
1 slice Ezekiel bread with 2 tablespoons natural peanut butter
A handful of baby carrots
Snack
Post-Workout Shake
Dinner
5 ounces grilled mahi mahi*
2 cups steamed chopped asparagus
*Brush with barbecue sauce and grill or roast.
Day 83
TODAY'S FOCUS
ACTION: Have a “me” day.
Have a “me” day (and don’t feel guilty about it!). Buy a new top to go with your goal jeans or a new dress, see a movie, get a massage, or get your nails done. You deserve it as you head into the final days of the plan.
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 egg, poached
1 cup berries
Snack
1 cup 2% Greek yogurt
Sliced cucumber
Lunch
3 ounces cooked chicken mixed with ½ cup chopped celery, 1 tablespoon olive oil mayonnaise, and Dijon mustard to taste
1 Ezekiel tortilla
Snack
Post-Workout Shake
Dinner
5 ounces grilled salmon
2 cups baby spinach topped with 2 teaspoons extra virgin olive oil and lemon juice to taste
Day 84
TODAY'S FOCUS
Checkpoint: Final Jeans Check
HERE WE GO. This is the day you have been working so hard for. I hope you planned a special date or activity so you can wear your outfit proudly and show off your stuff! You are amazing; you’ve accomplished a great deal over the past 12 weeks; and you’re well on your way to a lifetime of feeling fabulous. Bravo!
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
2-egg omelet with 1 cup vegetables, such as broccoli
Snack
3 ounces cooked chicken
Celery sticks
Lunch
1 serving Quinoa Salad
Snack
Post-Workout Shake
Dinner
5 ounces grilled fish (orange roughy, halibut, or mahi mahi)
2 cups chopped asparagus, roasted with 2 teaspoons extra virgin olive oil
Baby Fat
CHERALYN GOECKERITZ > dropped two sizes in 12 weeks
Just when I was feeling good about the changes I had made and the
shape I was in, along came a big surprise—baby number five! Over the course of my pregnancy, I kept up with my workouts as much as I could, but I gained 70 pounds and felt pretty discouraged.
But I accepted the challenge of getting my body back. Over the course of 8 weeks there will always be tough spots: sickness, travel, family issues, even injury.
I had them all this time. But life is never going to hand you 3 free months with no interruptions. The real challenge is to make it work in the middle of real life. And that’s what I did. As life goes on the tough spots will keep popping up, but now I know I can handle them. After all, I didn’t just want the jeans to fit for one fun picture day. I want these to be my new reality. So the healthy habits that got me here are my new reality as well.
With a brand new (beautiful!) baby, four other children, and a husband to look after, I still have to make my workouts and nutrition a priority. I make no excuses and try to be the best mom I can be. Nine months later I hit my lowest-ever weight and body fat percentage. I love my new jeans! I’m actually ready to go buy more! I got the best of both worlds—another wonderful child and a healthier, stronger body.
Congratulations!
You have completed the Drop Two Sizes challenge! Hopefully by now you’re not only enjoying wearing clothes that are at least two sizes smaller than they were 12 weeks ago, but you’re also enjoying the healthy habits you created over the past 84 days. This is an ongoing journey. You’ve learned how to maintain your new body—and your new clothing size—and you’ll use these skills to keep them for life, even while enjoying an occasional splurge.
The idea behind this book is to eat and work out to live, not live to eat and work out. Your new habits should give you plenty of energy that you can channel into other goals and dreams you may have, which in turn will inspire you to remain fit and healthy so you can achieve them! One of my secrets to staying inspired is to help others—and all of you keep me going every day.