Drop a Size in Two Weeks Flat! plus Collins GEM Calorie Counter Set. Joanna Hall

15–20-minute walk (step target 2200) Bedtime drink chamomile tea, hot milk or soya milk, or hot water and lemon

       NOT BOTHERING WITH THE BEDTIME DRINK?

      You may find the bedtime drink helps you sleep better and wake up refreshed. Warm fluids are more soothing than cold drinks at this time, when you want your body to relax. Milky drinks, including soya-based ones, are a good source of the amino acid tryptophan, consumption of which can boost brain serotonin levels, leaving you feeling relaxed and sleepy. Chamomile is a soothing herb, which can aid relaxation and help banish insomnia. If nothing else, your bedtime drink will add to your daily hydration.

       DAY 9

      Today’s mantra: I am feeling stronger and fitter.

      Today’s step target: 10,000

      Tip/testimony from volunteer: Even on days when I didn’t have time to fit in all the activity zones, I tried to do something – even 10 minutes is better than nothing at all. Sharon, 26

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 fruit and yogurt: chop up 1 apple, 1 peach, 1 pear and 1 plum (or substitute ⅔ cup of red grapes for any of these), add a 4oz pot of natural yogurt and sprinkle with a tablespoon of sunflower seeds
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 in this book
Mid-afternoon	2 glasses of water
snack	a snack from the options listed
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 in this book
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 WORK TROUBLESHOOTING

       Problem: Neck Pain

      Many people put off doing abdominal exercises as they complain of feeling neck pain. This generally relates to the fact that the abdominals are weak and the neck muscles are helping to lift the body up. Here are two quick and simple solutions to relieve discomfort and safeguard your neck as you build up strength, tone and flatten your abdominals.

      1. Take a towel and place behind the head. Hold both ends taut so it supports the neck. Keep the towel taut as you curl up and down.

      2. Place a towel open on the floor and lie on it so the back of your ribs secures the bottom of the towel to the floor. Reach your arms above your head, hold onto the ends of the towel with your hands and pull it taut as you complete your curls.

       DAY 10

      Today’s mantra: I feel really proud of my actions.

      Today’s step target: 10,000

      Tip/testimony from volunteer: Before I started the plan, I would often feel hungry between meals and have some chips or candy. I’ve found that drinking 2½ quarts of water a day suppresses the need to eat when I’m not genuinely hungry. I was amazed by what this simple action did for my hunger and energy! Alec, 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 1 grapefruit followed by a 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 in this book
Mid-afternoon	2 glasses of water
snack	a snack from the options listed
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 in this book
Suggested activity zone	15–20-minute walk (step target 2200)
Bedtime drink	chamomile tea, hot milk or soya milk, or hot water and lemon

       SORE SHINS?