Table Of ContentTRACY
DAY METHOD
T R A CY A N D E R S O N 'S
DAY M E T H OD
THE W E I G H T - L O SS KICK-START THAT
M A K ES P E R F E C T I ON POSSIBLE
Tracy A n d e r s on
with a Foreword by Gwyneth Paltrow
NEW YORK • BOSTON
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
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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 9 8 7 6 5 4 3 21
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
1. Reducing exercises. 2. Weight loss. 3. 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 life.
* 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
1. Introduction: Welcome to the Tracy Anderson Method 3
2. Tracy's Story: Why I Created the Method 11
3. Making Perfect Possible: How the Method Works 21
PART TWO: GETTING KICK-STARTED
4. Making the Method Work for You: How to Give—and Get—100 Percent 35
5. Connecting Your Body and Mind: Daily Connection Exercises and
Stretches 47
PART THREE: TRACY ANDERSON'S 30-DAY METHOD
6. 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
7. TA Method Cardio Complement: Performing the 30-Day Method
Dance Aerobics 149
8. 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
9. 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 bot-
tom, 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 work-
outs 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
FOREWORD
X
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
do 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 beauti-
fully 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.
Gwyneth Paltrow
April 2010
