Drop a Size in Two Weeks Flat!. Joanna Hall

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СКАЧАТЬ core stability exercises Breakfast 2 glasses of water 1 grapefruit followed by 1 slice of stoneground, wholewheat bread with a scrape of butter and yeast extract Mid-morning spruce juice choose a juice from those listed Suggested activity zone 20-minute walk (step target 2400) Lunch 1 glass of water a lunch from the options suggested on pages 71–9 Mid-afternoon 2 glasses of water snack a snack from the options listed on page 17

Suggested activity zone	30-minute walk (step target 3600)
Satisfying soup Dinner	1 bowl of FOG or Immune-boosting soup
2 glasses of water
	a Starch Curfew meal from the selection on pages 80–97
Suggested activity zone	15–20-minute walk (step target 2200)
Bedtime drink	chamomile tea, hot milk or soya milk, or hot water and lemon

       ABDOMINAL EXERCISE TROUBLESHOOTING

       Problem: lower tummy muscles “popping out”

      Sometimes as we lift, the lower abdominal muscles can “pop” out. This can create less stability in the lower back as well as not helping to flatten the abdominal wall. Here are a couple of solutions to help train the abdominal wall to flatten.

      1. Check you have rib – hip connection (see page 23) then place a ruler across your lower abdominal muscles. As you lift, try to keep the ruler in place by focusing on drawing down through the lower abdominal wall – the ruler just gives you a reminder of how to do this.

      2. Wear a belt for your abdominal exercises. Buckle it so you have a little movement between your abdominals and the belt. As you lift, focus on keeping your abdominals away from the belt buckle and not pressing against it.

       DAY 5

      Today’s mantra: My body feels tall and poised.

      Today’s step target: 10,000

      Tip/testimony from volunteer: When I first started the plan I had to completely re-think my eating habits. Towards the end of the first week I was getting to grips with it – I’d lost 3lb and my energy levels were increasing. Elaine, 33

On rising	1 glass of water plus cup of coffee, green tea or tea, or hot water and lemon
Suggested activity zone	15-minute walk (step target 1800) plus abdominal and core stability exercises
Breakfast	2 glasses of water porridge: ⅔ cup oatmeal cooked with ⅔ cup of semi-skimmed milk and garnished with 4 chopped dried apricots cup of tea or coffee
Mid-morning spruce juice	choose a juice from those listed
Suggested activity zone	20-minute walk (step target 2400)
Lunch

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