Tài liệu Tracy Anderson''''s 30-Day Method: The Weight-Loss Kick-Start that Makes Perfection Possible ppt

TRACY DAY METHOD TRACY ANDERSON'S DAY METHOD THE WEIGHT-LOSS MAKES KICK-START PERFECTION Tracy with a F o r e w o r d THAT POSSIBLE Anderson by G w y n e t h NEW YORK • B O S T O N Paltrow Neither this diet and exercise program nor any other diet and exercise program should be followed without first consulting a health care professional If you have any special conditions requiring attention, you should consult with your health care professional regularly regarding possible modification of the program contained in this book Book and DVD copyright © 2010 by T.A Studios LLC All rights reserved Except as permitted under the U.S Copyright Act of 1976, no part of this publication may be reproduced, distributed, or transmitted in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher Grand Central Life & Style Hachette Book Group 237 Park Avenue New York, NY 10017 www.HachetteBookGroup.com Grand Central Life & Style is an imprint of Grand Central Publishing The Grand Central Life & Style name and logo are trademarks of Hachette Book Group, Inc Printed in the United States of America First Edition: September 2010 10 Library of Congress Cataloging-in-Publication Data Anderson, Tracy Tracy Anderson's 30-day method : the weight-loss kick-start that makes perfection possible / Tracy Anderson.—1st ed p cm Includes index ISBN 978-0-446-56204-1 Reducing exercises Weight loss Exercise for women I Title II Title: Tracy Anderson's thirty-day method RA781.6.A545 2010 613.25—dc22 2010007884 Book Design by Renato Stanisic To my Mother; Diana Jean Blythe Ephlin I am one of the lucky ones I am the daughter of a perfect mother She has always had fairy dust around her from the time I was born * * * To my Father; Robert Scott Richardson Sometimes our life's greatest challenges can be gifts My father is inventive and brilliant but was vested in many ideas So I rebelled by staying focused on one thing So now I have a fitness Method * * * To Nanny and Poppa When you are a creative person to be successful I believe you need a sense of solid They instilled my sense of solid * * * To my Partner; Gwyneth Paltrow Celebrity culture is an interesting paradigm We all have those that inspire us from afar but we never really know the person behind the inspiration Gwyneth is inspiration and magic from every dimension She is truly my mentor in l i f e * St * To my Son, Sam Anderson He is my Beacon My home Contents Foreword by Gwyneth Paltrow ix PART ONE: YOU ARE HOW YOU MOVE Introduction: Welcome to the Tracy Anderson Method Tracy's Story: Why I Created the Method 11 Making Perfect Possible: How the Method Works 21 PART TWO: GETTING KICK-STARTED Making the Method Work for You: How to Give—and Get—100 Percent 35 Connecting Your Body and Mind: Daily Connection Exercises and Stretches 47 PART THREE: TRACY ANDERSON'S 30-DAY METHOD TA Method Muscle Design: Your Three 10-Day Muscle Work Sequences 61 Sequence 1: Days 1-10 65 Sequence 2: Days 11-20 91 Sequence 3: Days 21-30 119 viii CONTENTS TA Method Cardio Complement: Performing the 30-Day Method Dance Aerobics 149 TA Method Menus: Healthy, Delicious Meals to Power Your Weight Loss 163 Tracy's Lifestyle Menu and Vegetarian Lifestyle Menu: Days 1-25 173 An everyday lifestyle approach for meat eaters and vegetarians Tracy's Performance Cleanse Menu: Days 26-30 181 A weeklong detox to cleanse your system and show off your newly sculpted muscles TA Method Menu Recipes: Lifestyle Menus and Performance Cleanse 187 Soups 189 Salads 195 Eggs 205 Entrees 209 Vegetables 226 Fruit 236 Sweets 240 Juice 243 10 Frequently Asked Questions: Troubleshooting and Need-to-Knows 245 One Last Note from Me to You 251 Acknowledgments 253 Index 255 About the Author 261 Foreword I first met Tracy Anderson in 2006 on a busy afternoon in New York City I had heard about her from a mutual friend who had raved that Tracy had changed her body and her life, and I was curious to see what lay in store Never could I have imagined when she opened the door, tiny and blonde and smiling, how much of an impact she would have, not only on my physical body, but also on the road that lay ahead She promptly stripped me down and sized me up I was still a good 15 pounds over the weight I like to be after having my second child, my boy, and no matter what I did I could not shift the weight, let alone tighten up A devotee of yoga and Pilates for years, I had long ago given up on changing my shape or having a body I would have asked for I was always skinny on top and on the bottom, well, not so much "Hmm" I heard her tut while she was measuring my upper outer thigh, commonly known to us ladies as saddlebags "These have got to go." She said that I would be easy to change, that it would take some hard work but in time it would happen I was dubious I had always been disciplined in my workouts and had never had real results: What did she know that no one else did? The answer was made clear that day and in the coming months Tracy's ingenious and unique method completely changed my body, so much so that it made headlines Not only did she get me out of my maternity jeans, she got me into clothes I wouldn't have worn ten years earlier And along with the physical X FOREWORD change came an incredible empowerment The results were proportionate to the effort put in; never had I experienced that before I felt strong and vital I felt capable of anything The road there was tough, never had I felt so sore The muscular structure work was difficult as hell but the dance aerobics was worse; I never realized how truly uncoordinated I was until I tried to dance I was so gangly that at first my "dance cardio" had to consist of stepping from one side to the other and bouncing on a mini trampoline But my body changed quickly; after doing the famous "first 10 days" of the program, I had lost 14 inches With much practice and occasional humiliation, I became a dancer—not a good one, mind you, but good enough to 45 minutes of rigorous aerobics, meaning I don't have to count calories to keep the weight off And for someone who loves to cook and eat as much as I do, it means freedom As long as I stick to Tracy's program, I can truly enjoy my life In the ensuing years, through life's incredible ups and downs, Tracy and I have become like family She is constantly amazing me, not only with her insanely creative, ever-evolving fitness systems, but also with her work ethic, her beautifully generous heart, and her dedication to changing women everywhere With this book, Tracy shares all of her secrets and gives us the opportunity to take our lives, bodies and health to the next level, whatever that may be G w y n e t h Paltrow April W h a t If I D o n ' t H a v e T i m e to D o t h e C o m p l e t e Workout? This is absolutely not my ideal scenario Really, cutting your workout time short goes against everything I believe in I'm giving you the truth here: It takes at least an hour a day to my workouts Truly, I want an hour and a half a day This is a boot camp, after all After thirty days, you'll thank me! If you put in the time, and you master the musculostructure work with the complete understanding of how to perform the cross-vectors of force, and you can forty-five minutes of cardio, then your body will change at an even ratio Your muscular structure will change as quickly as you lose fat, which means that your skin tone will be the last thing that perfects, but it will perfect at a rate that matches everything That's the ideal scenario So your best to make this ideal scenario part of your life If you only have fifteen minutes, you need to your cardio If you have weight to lose, and skin tone issues, and surface fat, and you have a short amount of time, the cardio is always my choice Most people will turn to the muscular structure work first, because it's what they consider doable But cardio goes the longest way if you only have a little time So get moving, and squeeze the best out of whatever window you have! 248 PART THREE: TRACY ANDERSON'S 30-DAY METHOD If you only have fifteen minutes hut you're doing forty-five minutes of cardio r e g u l a r l y select the Muscle Design Work that homes in on your problem area: underarm flab, abs, or legs If you have thirty minutes a day, then you can choose either the muscular structure or the cardio Alternate the days If you have one hour a day, six days a week, make sure that you are doing your muscular structure every other day, with fifteen minutes of cardio On the alternating days, the full hour of cardio, or forty-five minutes of cardio, with muscle work on one of your target areas—the arms, abs, or legs—tagged on Is C h e a t i n g Allowed? I am all about a lifestyle approach that works for you I want you to make the fitness routine an important part of your life, but I absolutely understand the need for splurging and enjoying The 30-Day Method is a boot camp, though, so I ask that you stay as true to it as possible—but you needn't take a radical cold-turkey approach It all depends on the lifestyle you're starting from If you usually consume alcohol, carbs, and dairy, and you don't work out at all, then making drastic changes all at once probably won't work for you in the long term I want you to scale down Stay as true to the 30-Day Method as possible, but if you're going out to dinner with family or friends, and you have a couple of glasses of red wine, don't beat yourself up over it, but dial it down to one night a week Until you can forty to forty-five minutes of cardio a day, dripping with sweat, you really can't eat what you want After you've done the 30-Day Kick Start, if you've achieved your desired results, you'll still your cardio, you'll still your muscular structure work—but you'll be able to eat more liberally and use the menus as needed to keep yourself in check W h a t If I W a n t to S u b s t i t u t e F o o d s o n t h e Menus? I don't want you to make substitutions But if you feel you must because of an allergy or a strong taste preference, make it a simple swap You may not add anything new to the menu, but you may double up on another item from your daily menu if you really need to FREQUENTLY W h a t If I'm N o t S e e i n g ASKED QUESTIONS 249 Results? If you're not seeing results, the first thing you need to is go back to chapter and work on your visualization and your connection Are you turning your phone off? Are you really scheduling your time? You need to learn to troubleshoot for yourself Ask the hard questions and give the accurate answers Often, when I'm in a follow-up session with a client who can't believe she hasn't seen results, I say, "Tell me what you ate yesterday Did you follow the menu?" The first answer is, "Yes, I followed the menu." When we go through it step-by-step, however, every time I'll hear, "But I had only five almonds." Or, "I had three gummy bears." And, "Oh, I had four bites of my son's pasta, but that was it." Then we look at their workout time "Well, you know, the washer went off, and I had to just stop for one second there." What often comes out of these meetings is that the routine became a stopand-go activity, which is not effective if you're after results You have to learn to hold yourself accountable If you really believe that you are being 100 percent focused, and you are following the menus to a T, then maybe you aren't being challenged enough by the physical activity That's when you need to look at adding ankle weights or upping the amount of time that you're exercising Maybe your capacity is greater than what I'm challenging you with Always make certain that you're really being tested, because there is no easy fix So if the sequences or the cardio seems effortless to you, if you're not showing symptoms of challenge, you're not going to change If you stay accountable, focus, and don't become complacent, the changes you see will be remarkable, and they will keep you coming back for more O n e Last Note f r o m Me to You Dear Reader; You and I have something in common: We both want you to look and feel amazing That's why I wrote this book—because I want to make sure you're taking full advantage of the power that exists within you If you let me design the plans for your perfect body and you learn to perform consistently, you will have the figure of your dreams For eleven years, I have focused on researching one thing: What can we to achieve perfection? For eleven years, I have been developing all the tools that you need Do you want your body to reach perfection? You can have it I've succeeded in helping countless women like Gwyneth achieve these results My mission in writing this book was to share the message that you can get the results you want; now I want you to make it your mission to take advantage of what I am offering I created the Method out of my own need for a real solution It works, period Each one of you has different genes, different temptations, and different needs This 30-Day boot camp is the first step toward your personal fitness goals This approach to perfection recognizes that most of us are metabolically healthy; our choices have gotten us to wherever we are Now, by consciously making new choices, we can repair what was done and restructure our bodies to our desired form PART THREE: TRACY ANDERSON'S 30-DAY METHOD Something to Keep in Mind When you reach day 30 of the program, remember: A 30-day boot camp is just that—a boot camp—not a way of life The menus will always be there if you need them later, but as long as you keep doing your Muscle Design Work, as long as you're really performing your Cardio Complement, you won't be on the menus forever If you have a special event coming up, you can use the Cleanse or the Lifestyle Menu to slim down quickly But these are not a way of life My approach to moving and eating is a way of life, and this book is just the beginning This program will get you started down the road to a life of physical fitness This kick start is exactly that: the catalyst you need to get from here to there Thirty days from now, you can't just go back to the way you were living and eating But you can't stay at a boot camp forever You can't be on a diet forever What you can forever, however, is your workouts Your Muscle Design Work—keep going, keep upping your reps Your Cardio Complement: Keep working the steps, keep building fresh playlists And in both cases, you can always check out my new DVDs for expanded routines and moves But that is then This is now Now it's boot camp time Now we have a very specific goal: to shock your system To rev up your engines To get you kick-started into a routine that will give you the body you have always dreamed of These are not empty promises This is not a "five minutes a day" gimmick: This is the truth This is hard work, but the kind of work that will get you where you want to be Give me thirty days Follow my system Let me train you And together, we're going to wake up your whole body You're literally going to be transformed Your body will operate in a new way so that one day—maybe not today, maybe not tomorrow, but someday—you're going to spend an entire Sunday eating cupcakes, and as long as you've been doing the muscular structure work, and the cardio, and following my basic nutritional guidelines, you are not going to gain those pounds back Ever You're going to own your weight loss You're going to own your recalibrated body You're going to own your life Do it for you Love, Tracy Acknowledgments Tim Lambertson-—You wouldn't be reading this if it weren't for him He managed this project with so much heart as he does everything Rebecca Oliver—The most mindful agent on the planet Sandra Bark—A writer, a gypsy, a genius Bethany Karlyn—I can't bear to be photographed without her Miranda Penn Turin—She makes the word extraordinary seem lame Her photography owns the truth from the most beautiful perspective Marc Mena—Some people just don't limit themselves to their recognized genius What he can with hair is every woman's fantasy but he also will never let you sport the wrong pair of shoes! Grant James—Very few directors can direct with calm When I film, the hours are long and physical Grant is always thinking, creating, and manifesting around you without sucking your energy He is young and incredibly gifted Karen Shapiro—I am petite and I know right away if I like something or not I have listened to the wrong people in fashion before and always regretted it Karen is on my wavelength and she watches my body language She accentuates you with fashion not the other way around Diana Baroni—We all need that special someone who not only makes a dream a reality but actually cares about it Diana got it from the start and is the kind 254 ACKNOWLEDGMENTS of empowered woman I admire To have her bring my first book to print is truly an honor Leila Porteous—Leila is like the amazing teacher that brings out your best without the tactic of fear She nurtured the editing of my book in a mindful and protective way With all of the projects I have going on, her guidance was a gift John Byrne—Well, when you give an incredible chef the strict rules that I have, to make something taste good you need a chef without an ego John is so talented at making healthy satisfy the palate! Grand Central—Thank you for believing in my talents, for giving me this wonderful platform to help people transform their health and happiness I ndex Page numbers of illustrations appear in italics accessory muscles, 18 characteristics of, 26, 27 performing exercises and, 41-42 what they are, 8-9 Anderson, Tracy (her story), 13-19 decade of transformation, 17-19 drive to create a dancer's body, 16-17 first clue about redesigning your body, 17 freshman forty, 14-15 ankle weights, 40, 51, 64, 249 apple Apple with Almond or Peanut Butter, 236 Blueberry Applesauce, 236 Kale Juice, 243 Pear Apple Spice, 239 Quinoa Porridge with Apple Compote, 216-17 arugula Arugula Salad and Seared Tofu with Melon Dressing, 196 Grilled Portobello Mushrooms and Arugula, 230 Seared Peppered Tuna with Arugula Greens, 219 asparagus Grilled Tofu with Roasted White Asparagus, 214-15 Veggie Burgers with Sesame Asparagus, 224 attitude position, 71, 77 avocado Avocado Salad, 195 Mexican Avocado Wrap, 215 Turkey Avocado Roll-Up, 222 banana: Kefir Yogurt with Banana, 242 basil: Chopped Tomato and Basil, 228 beans, canned or dried Broccoli Rabe with White Beans and Peppers, 227-28 Egg Spinach Wrap with Beans and Escarole, 205-6 Vegetable Soup with White Beans, 194-95 White Beans with Peppers and Sugar Snap Peas, 226 beans, fresh: String Beans with Sauteed Spinach, 234 beef: Grilled Flank Steak, 212-13 beet Beet Salad with Oranges, 197 Kale Spinach Beet Juice, 243 berries Berry Compote, 236 Blueberries and Blackberries, 236-37 Blueberry Applesauce, 236 Blueberry Smoothie, 240 Choco Blueberry Pudding, 241 Papaya and Blueberries, 239 Pineapple with Blackberry Sauce, 239 bolting, 30 broccoli Baked Chicken with Broccoli, 209 Braised Salmon and Steamed Broccoli, 209-10 Grilled Chicken with Broccoli and Endive, 211-12 Puree of Broccoli Soup, 190 INDEX broccoli (cont) Roasted Turkey and Steamed Broccoli, 218 Steamed Broccoli, 232 Broccoli Rabe with White Beans and Peppers, 227-28 Byrne, John, 166 cardio workouts See also running; Spinning; TA Method Cardio Complement importance of using TA Method Cardio, 25 pros and cons, 9, 152 TA Method Cardio Complement vs other types, 9, 151-52, 153 carrot Carrot Ginger Soup, 189 Edamame and Carrot with Cayenne, 230 Roasted Triple Carrots, 232 cauliflower: Tuna Fish with Roasted Cauliflower and Fennel, 221 cellulite, 29, 154 chair for exercises, 40, 41, 91, 119 chestnut Choco Chestnut Pudding, 241 Spinach Salad with Chestnuts, 203-4 chicken Baked Chicken with Broccoli, 209 Balsamic Chicken Salad, 196-97 Chicken Protein Soup, 190 French Chicken, 210-11 Grilled Chicken over Fresh Spinach Salad, 200 Grilled Chicken with Broccoli and Endive, 211-12 Grilled Chicken with Mango and Scallion, 212 Steamed Turkey or Chicken Breast with Wilted Kale and Raisins, 220 Chickpea Salad, 197-98 chive: Egg Spinach Wrap with Diced Tomatoes and Chive, 206 chocolate Choco Blueberry Pudding, 241 Choco Chestnut Pudding, 241 Citrus Salad, 237 Cleanse Menu, 166, 168, 171 Days 26-30, 181-86 drinks with, 182 for The Grazer, 185-86 for The Nibbler, 183-85 Savory Purees, 182 Soups, 182 Sweet Purees, 182 for Three Squares a Day, 186 cod: Poached Cod, 216 connecting to yourself, 40-41, 49-50 See also connection exercise Sequence exercises and proprioception, 91-92 connection exercise, 42, 50 corn Corn and Sweet Peppers, 228 Sweet Potato Corn Pudding, 234-35 cross-vector force, 44 See also specific exercises Crudites with Dip, 229 Cucumber Mint Relish, 229 detoxifying Cleanse Menu and, 171 sweat and, 43, 154 edamame Cucumber Mint Relish, 229 Edamame and Carrot with Cayenne, 230 Pea Mash, 230-31 eggplant: Roasted Eggplant Lasagna, 217-18 eggs, 205-8 Egg Spinach Wrap, 205 Egg Spinach Wrap with Beans and Escarole, 205-6 Egg Spinach Wrap with Diced Tomatoes and Chive, 206 Mushroom Omelet Roll-Up, 206-7 Pepper Onion Egg Wrap, 207 Poached Salmon Omelet, 207-8 Veggie Omelet Roll-Up, 208 endive Greek Salad with Endive and Red Onion, 198 Grilled Chicken with Broccoli and Endive, 211-12 Grilled Salmon Salad with Endive and Red Onion, 201-2 endurance, 9, 153, 154, 157, 158, 161 entrees, 209-26 environment for workout, 40, 156 equipment needed, 40, 41 room temperature, 40, 50, 156 Ephlin, Diana Jean Blythe, 13, 14 equipment for workout, 40 ankle weights, 40, 51, 64, 249 cardio, 156 chair, 40, 41, 91, 119 mirror, 40, 41, 42, 91-92 sneakers, 40, 41 yoga mat, 40, 41 escarole Egg Spinach Wrap with Beans and Escarole, 205-6 Ratatouille with Escarole Salad, 231 Veggie Burgers with Escarole and Tomato, 223-24 Wilted Spinach and Escarole, 235 exhaustion, 64, 65, 91, 160, 161 ankle weights and, 64 strategic muscle exhaustion, 30, 41, 63, 65 TA Method Cardio Complement and, 160, 161 TA Method Muscle Design exercises and, 65, 91 exteroceptive sense, 91-92 fasting, 181 fat-burning/burning calories, 29, 45, 153, 154, 156, 165, 170 INDEX fennel: Tuna Fish with Roasted Cauliflower and Fennel, 221 fish See cod; salmon; tuna; white fish Frequently Asked Questions about cheating, 248 about food substitutions, 248 about not enough time to the complete workout, 247-48 about not seeing results, 249 fruit, 236-40 See also berries; specific fruits Gazpacho, Tomato, 192 ginger: Carrot Ginger Soup, 189 grape: Honeydew Grape Salad, 238 grapefruit Citrus Salad, 237 Halved Grapefruit, 238 Grazer type eater, 183 Cleanse Menu for, 185-86 greens, see also arugula; salads Greens with Oranges and Pumpkin Seeds, 199-200 Grilled Tofu over White Romaine Hearts, 201 health, physical and emotional, 154-55 hip flexors, 51 Honeydew Grape Salad, 238 juicing, 169 Kale Juice, 243 Kale Spinach Beet Juice, 243 Our "Bloody Mary," 244 kale Grilled Tofu with Kale and Sugar Snap Peas, 214 Kale Juice, 243 Kale Spinach Beet Juice, 243 Spinach Kale Soup, 193 Steamed Turkey or Chicken Breast with Wilted Kale and Raisins, 220 Tofu Vegetable Soup with Kale and Swiss Chard, 191 Turkey Kale Soup, 193-94 Kefir Yogurt, 242 with Banana, 242 kiwi Kiwi Dessert, 242 Tropical Fruit Salad, 240 knitting, 30, 153 lamb: Grilled Lamb Tenderloin, 213 leek Braised Leek, 227 French Chicken and Braised Leek, 210-11 Lentil Salad, 202 mango Dried Mango Slices, 237 Grilled Chicken with Mango and Scallion, 212 Mango Relish, 202-3 Mango Smoothie, 242 melon Fresh Melon Compote, 237 Honeydew Grape Salad, 238 Melon Dressing, 196 Tropical Fruit Salad, 240 metabolism, kick-starting, mirror, 40, 42 exteroceptive sense and, 91-92 recommendations, 41 mushroom Grilled Portobello Mushrooms and Arugula, 230 Grilled Tofu and Portobello Mushroom Salad, 200-201 Mushroom Omelet Roll-Up, 206-7 Nibbler type eater, 183 Cleanse Menu for, 183-85 olive: Fillet of White Fish with Olives and Thyme, 210 onion Greek Salad with Endive and Red Onion, 198 Grilled Salmon Salad with Endive and Red Onion, 201-2 257 Pepper Onion Egg Wrap, 207 orange Beet Salad with Oranges, 197 Citrus Salad, 237 Greens with Oranges and Pumpkin Seeds, 199-200 Orange Glazed Salmon, 215-16 Orange Salad, 238-39 Our "Bloody Mary," 244 papaya Fresh Papaya, 238 Papaya and Blueberries, 239 Tropical Fruit Salad, 240 Pear Apple Spice, 239 peas Grilled Tofu with Kale and Sugar Snap Peas, 214 Pea Mash, 230-31 Shrimp Salad with Sugar Snap Peas, 203 White Beans with Peppers and Sugar Snap Peas, 226 peppers Broccoli Rabe with White Beans and Peppers, 227-28 Corn and Sweet Peppers, 228 Pepper Onion Egg Wrap, 207 White Beans with Peppers and Sugar Snap Peas, 226 Pilates, Joseph, 16 pineapple Fresh Pineapple, 238 Pineapple with Blackberry Sauce, 239 Tropical Fruit Salad, 240 plateaus, 23, 26, 63 cause of, 31 TA Method and beating, 27 proprioception, 91-92 pumpkin: Greens with Oranges and Pumpkin Seeds, 199-200 purees, for Cleanse, 182 pushing yourself, 43 avoiding the reward trap, 45 Quinoa Porridge with Apple Compote, 216-17 258 Ratatouille with Escarole Salad, 231 red snapper: Stovetop Braised Red Snapper, 220-21 reps for exercises, 63-64, 66 Richardson, Robert Scott, 13 running, 9, 25, 29, 30, 152, 153, 154 salads, 195-204 salmon Braised Salmon and Steamed Broccoli, 209-10 Grilled Salmon Salad with Endive and Red Onion, 201-2 Orange Glazed Salmon, 215-16 Poached Salmon Omelet, 207-8 scallion: Grilled Chicken with Mango and Scallion, 212 schedule your program, 38-40 consistency and, 39-40 daily exercising, 39 TA Method Cardio Complement, 155-56 time needed per day, 39 time of day to exercise, 39-40 Sequence (Days 1-10), 65-66 Move #1: Bend and Kick Back, 66, 67 Move #2: Side Hip Straight Leg Lift, 68, 68 Move #3: Frog Cross Leg Lift, 69, 69, 70 Move #4: Diagonal Knee Touchdown and Leg Extension, 71, 72 Move #5: Three Beats, One Lift, 73, 73, 74 Move #6: Diagonal Up and Back, 75, 75, 76 Move #7: Attitude Butt Lift, 77, 77 Move #8: Straight Leg Crunches, 78, 78 Move #9: Crunches with Attitude Lifts, 79, 79, 80 INDEX Move #10: Cross Leg Crunches, 81, 81 Move #11: Crunch with Leg Tuck and Extend, 82, 82 Move #12: Connection Push-Up, 83, 83, 84 Move #13: Arm Reach, 85, 85, 86 Move #14: Alternate Arm Hit, 87, 87, 88 Move #15: Basketball Palm Rotation, 89, 89 Move #16: Low W High V Arm Reach, 90, 90 Sequence (Days 11-20), 91-92 Move #17: Straight Leg Knee Pull, 92, 93 Move #18: Straight Leg Side and Behind with Pulse, 94, 94, 95 Move #19: Hand on Ground, Leg Lifts and Straighten, 96, 97 Move #20: Step Up Attitude Lift, 98, 98, 99 Move #21: Kneeling Diagonal Knee Touch with Pulse, 100, 100 Move #22: Diagonal Tuck and Sweep, 101, 101, 102 Move #23: Side Run Scissor Split, 103, 103, 104 Move #24: Straight Leg Crunches with Single Arm Reach, 105, 105 Move #25: Tuck Crunch with Diagonal Leg Extension, 106, 107 Move #26: Legs Apart Diagonal Reach, 108, 108 Move #27: Double Pike with Single Leg Straight Drop, 109, 109 Move #28: Push-Up Diagonal Leg Lift, 110, 110, 111 Move #29: Hit Hit Double Hit, 112, 113 Move #30: Thumbs Up Thumbs Down Lift, 114, 114 Move #31: Straight Arm Back with Hits, 115, 115 Move #32: W Arm Pull-Down and Press, 116, 116, 117 Sequence (Days 21-30), 119-20 Move #33: Foot Front Diagonal Attitude Back, 120, 120, 121 Move #34: Three Pulse Attitude Climbing Kick, 122, 122, 123 Move #35: Push-Up with One Hand on Chair and Diagonal Leg Tuck, 124, 124, 125 Move #36: Inner Thigh Pull with Hands on Chair, 126, 126 Move #37: Downward Dog Split with Side Sweep, 127, 127, 128 Move #38: Knee on Chair, Lift Diagonal and Back, 129, 129, 130 Move #39: Hand to Chair, Hand to Ground, High Back Kick, 131, 131, 132 Move #40: Bent Knee to Back Kick Swivel, with Floor Touch, 133, 133, 134 Move #41: Bent Tuck with Attitude Lift and Sweep, 135, 135, 136 Move #42: Double Attitude Side Crunch, 137, 137, 138 Move #43: Double Attitude Crunch with Arm Reach, 139, 139 Move #44: Cross Right, Left, Right, Center Frog, 140, 140, 141 Move #45: Palms Forward Reach and Switch, 142, 142, 143 Move #46: Forward Press and Push, 144, 144 Move #47: Wide Reach Up, Back, and Forward, 145, 145, 146 Move #48: Arms Forward Hit , , with Arm Sweep Back, 147, 147, 148 INDEX sex life, 154, 155 shin splints, 160 Shrimp Salad with Sugar Snap Peas, 203 side cramps, 161 potassium deficiency and, 161 skin cellulite and, 154 preventing loose, 37 tightening and toning, 9, 24, 38, 154, 247 weight training and, 28 "skinny fat," 37, 165 sneakers, 40 recommendations, 41 soups, 189-95 for Cleanse, 182 spinach Egg Spinach Wrap, 205 Egg Spinach Wrap with Diced Tomatoes and Chive, 206 Grilled Chicken over Fresh Spinach Salad, 200 Kale Spinach Beet Juice, 243 Spinach Kale Soup, 193 Spinach Salad with Chestnuts, 203-4 String Beans with Sauteed Spinach, 234 Wilted Spinach, 235 Wilted Spinach and Escarole, 235 Spinning classes, 9, 25, 153 stop-and-go fitness, 29 strategic muscle exhaustion, 30, 41, 63 strawberry Strawberry Dressing, 199 Strawberry Mint Salad, 240 Strawberry Smoothie, 243 Stretching Sequence (daily), 50-51 hip flexors and, 51 right amount to stretch, 51 Stretch #1: Flowing Triangle Stretch, 52, 53 Stretch #2: Plie Stretch, 54, 54 Stretch #3: Thigh and Hip Stretch, 55, 55 Stretch #4: Side Stretch, 56, 56 Stretch #5: Hands to Floor Stretch, 57, 57 String Beans with Sauteed Spinach, 234 sweat, 43 daily exercising and, 39 detoxifying and, 43, 154 room temperature and, 40, 156 TA Method Cardio Complement and, 154, 156 sweet potato Baked Sweet Potato, 226 Sweet Potato Corn Pudding, 234-35 Sweet Potato Silver Dollar Pancakes, 221 sweets, 240-43 Swiss Chard, Tofu Vegetable Soup with Kale and, 191 TA Method Cardio Complement, 151-62 Absolute Beginner Start Chart, 158-59 Advanced Start Chart, 160 avoiding and dealing with common injuries, 160-61 as balanced cardio workout, 29 benefits of, 153-55 commitment to, 153 consistency and, 155-56 continuous activity as factor, 152-53 dancing ability and, 157-58 DVD for, 151 environment for, 40, 156 fat-burning and, 45, 154, 156, 157 getting started, 158 inspiring music of, 161 Intermediate Start Chart, 159-60 maximizing, 156-57 Moderate Beginner Start Chart, 159 other cardio exercise vs., 9, 151-52, 153 overview, playlist, 162 259 sweating and, 154, 156 weight loss and, 151, 154 "work it" advice, 162 TA Method Menu Plan, 165-244 basis for the Method Menus, 168-70 change instead of excuses, 172 Cleanse Menu, 166, 168, 171, 181-86 digestion, 169 80/20 rule, 171-72 healthy eating and balance, 167-68 how to use, 170-72 juicing and, 169 Lifestyle Menu and Vegetarian Lifestyle Menu, 166, 170-71 173-79 overview, 9, 165-66 real food and, 168-69 relearning how to eat, 166-67 satisfaction and lack of hunger, 169-70 TA Method Menu Recipes, 189-244 See also specific foods eggs, 205-8 entrees, 209-26 fruit, 236-40 juice, 243-44 salads, 195-204 soups, 189-95 sweets, 240-43 vegetables, 226-35 TA Method Muscle Design, 63 See also Sequence (Days 1-10); Sequence (Days 11-20); Sequence (Days 21-30) attitude position, 71 cross-vector force and, 44 doing it right and left, 64 environment for, 40 equipment, 40, 41 fatigue and muscle aches, 65 getting started, 66 overview, 8-9 performing vs just doing, 41 reps, 63-64, 66 260 TA Method Muscle (cont.) Sequence (Days 1-10), 65-90 Sequence (Days 11-20), 91-118 Sequence (Days 21-30), 119-48 Three Squares a Day eater, 183, 186 Tilapia, Seared, with Lemon and Mustard, 219 tofu Arugula Salad and Seared Tofu with Melon Dressing, 196 Chicken Protein Soup (variation), 190 Greek Salad with Tofu and Strawberry Dressing, 199 Grilled Tofu, 213-14 Grilled Tofu and Portobello Mushroom Salad, 200-201 Grilled Tofu over White Romaine Hearts, 201 Grilled Tofu with Kale and Sugar Snap Peas, 214 Grilled Tofu with Roasted White Asparagus, 214-15 Tofu Vegetable Soup, 191 Tofu Vegetable Soup with Kale and Swiss Chard, 191 tomato Chopped Tomato and Basil, 228 Egg Spinach Wrap with INDEX Diced Tomatoes and Chive, 206 Our "Bloody Mary," 244 Roasted Tomatoes, 231 Tomato Gazpacho, 192 Tomato Minestrone Soup, 192-93 Veggie Burgers with Escarole and Tomato, 223-24 Veggie Stir Fry Lasagna, 225 tuna Seared Peppered Tuna with Arugula Greens, 219 Tuna Fish with Roasted Cauliflower and Fennel, 221 turkey Roasted Turkey and Steamed Broccoli, 218 Steamed Turkey or Chicken Breast with Wilted Kale and Raisins, 220 Turkey Avocado Roll-Up, 222 Turkey Burger, 222-23 Turkey Kale Soup, 193-94 vegetables, 226-35 See also specific vegetables Crudites with Dip, 229 Ratatouille with Escarole Salad, 231 Roasted Root Vegetables, 231-32 Steamed Veggie Plate, 234 Tofu Vegetable Soup, 191 Tomato Minestrone Soup, 192-93 Vegetable Soup with White Beans, 194-95 Veggie Omelet Roll-Up, 208 Veggie Stir Fry, 225 Veggie Stir Fry Lasagna, 225 Veggie Burgers, 223 with Escarole and Tomato, 223-24 with Green Salad, 224 with Sesame Asparagus, 224 weight loss Cleanse Menu and, 182 plateaus, 23, 26, 27, 31, 63 TA Method Cardio and, 45, 151, 154, 156, 157 TA Method Menu Plan and, 165 weight lifting, 28 White Fish, Fillet, with Olives and Thyme, 210 yoga, 29 yogurt Blueberry Smoothie, 240 Kefir Yogurt, 242 Kefir Yogurt with Banana, 242 Mango Smoothie, 242 Zico coconut water, 161 A b o u t the A u t h o r Tracy Anderson is the creator of the Tracy Anderson Method, which has transformed the bodies of women across the world, including many well-known celebrities After more than a decade of research and testing, Tracy's mission is to capitalize on the hidden strength of the smaller muscle groups to give women a figure that is lean, long and feminine With her exercise studios in Los Angeles and New York City, her line of DVDs, and now, this book, every woman can take advantage of Tracy's signature cardio and muscle work sequences ... Congress Cataloging-in-Publication Data Anderson, Tracy Tracy Anderson''s 30-day method : the weight-loss kick-start that makes perfection possible / Tracy Anderson.—1st ed p cm Includes index ISBN... TRACY ANDERSON''S DAY METHOD THE WEIGHT-LOSS MAKES KICK-START PERFECTION Tracy with a F o r e w o r d THAT POSSIBLE Anderson by G w y n e t h NEW YORK • B O S T O N Paltrow Neither this... for the solution that the dance professionals, the Pilates professionals, the "experts" at the gym could never give me Even at school, the counselors had no idea what they were talking about—their