P.I.N.K. METHOD · comes from proper nutrition. See, thereÕs a top layer of fat that conveniently...

P.I.N.K. METHOD

Cynthia Pasquella, CCN

BookPinkMethod.indb 1 10/31/11 4:50 PM

Copyright © 2011 by PINK Method, Inc.

All rights reserved. No portion of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means—electronic, mechanical, photocopy, recording, scanning or other—except for brief quotations in critical reviews or articles, without the prior written permission from the Publisher.

Published in Los Angeles, California, by PINK Method, Inc.


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Contents

PART ! PINK METHOD BASICS

CHAPTER ! In Sync with PINK "

CHAPTER # The PINK Diet: A Nude and Improved You !$

CHAPTER " The PINK Workout: Sweat I t Of f #"

CHAPTER % PINK Prep ""

CHAPTER $ PINK Reset %"

CHAPTER & PINK Primary $!

PART " PINK METHOD IN ACTION

CHAPTER ' Introduction to the PINK Method Journal &'

CHAPTER ( Phase 1 (!

CHAPTER ) Phase 2 !#!

CHAPTER !* Phase 3 !$'

PART # PINK METHOD TOOLS

CHAPTER !! The 7-Day Shred #*'

CHAPTER !# Sexy Supplements #!"

CHAPTER !" PINK Preservation #!)

APPENDIX PINK Method Recipes #""


PART !

PINK Method Basics


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CHAPTER !

In Sync with PINK

Hey there, hot stuff! What’s that? You don’t feel like “hot stuff” these days? Not even sure what being “hot” or “sexy” is right now? Well, no worries. Take my hand and we’ll go down this journey of what “sexy” is together.

Sexy women have a killer body and a confident attitude to go with it. When it comes down to it, sexiness means having something that others want. I believe, as women, we all want to be thought of as sexy. And it’s not such a stretch to get there. All it takes are a few shifts in your diet, exercise, mind-set, and lifestyle—and you can be your sexiest self. I’m talking really attractive—perfect butt, rock-hard abs, thin thighs—the whole sexy package. And you’re not going to do it with a dull diet or a zillion boring exercises. Seriously…who has the time?

I’m coming to your rescue with PINK, a totally integrated food and fitness plan that’ll help you get slim and sexy FAST! It’s guaranteed to help you lose all the weight you want, leaving you trimmer, looking terrific, and feeling more confident. Move over, Justin Timberlake. The women of PINK are bringing sexy back!


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PINK Is an Acronym for:

POWER: I’m talking about your power to bring sexy back with PINK’s muscle-toning moves. I’ve dug up a slew of sly ways to slim down. Exciting, right?! Trust me, you won’t want to put on clothes again a!er you tone trouble spots with these fat-blasting moves. And, as an added bonus, extra muscle (which you develop through the PINK workout method) allows your body to burn more calories even when you’re resting.

INTENSITY: Looking lean and sexy doesn’t always have to involve endless hours of exercising. But it does involve taking your exercise intensity—your e"ort—up a notch or more. Hang in there; I will show you exactly how to do this very soon.

NUTRITION: To score a slammin’ bod, you’ve got to watch what passes through your kisser. When it comes to losing weight, 90 percent of being successful comes from proper nutrition. See, there’s a top layer of fat that conveniently resides right over your hot li#le body, shielding it from the light of day. So in order to zap it, you’ve got to change the way you eat. A be#er diet will create a slim-mer, sexier, more confident you. Plus, regular meals and the right food keep blood sugar levels steady so you feel less lethargic and more souped up, energy-wise. And, foods packed with vitamins and minerals can keep skin, hair, and nails look-ing great—and boost your libido. Hello, nutrition!

KARDIO: Even though the PINK diet will rocket you to a slimmer figure, you’ve got to burn calories to reveal your curves. That’s done through “kardio”—a series of three specific cardiovascular programs (20, 30, and 40 minutes long) that will peel away that top layer of fat. Cardiovascular exercise is essential to this program because it will blast the fat right o" your body. It’s simple…the more you move, the faster the pounds will come o". And what’s super unique about this kardio is that it incorporates strength workouts, so you’re always killing two birds with one stone. Plus, the workouts are “interval style”—alternating bouts of high intensity with bouts of lower intensity. Interval workouts are proven fat-burners. Once you go through all parts of this program, your brand-new, sculpted body will be ready for its sexy debut. Is it beach time yet?


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What Can You Expect?

O Get the scale moving down right away.

O Drop weight fast for an upcoming event that’s just a few days away.

O Achieve a muscle-toning edge so significant that your body looks tight and curvy in just three weeks.

O Rejuvenate your skin, hair, and nails to youthful, sexy health.

O Completely eliminate cravings from the diet equation.

O Take your libido and energy to brand-new levels.

O Enjoy a forever-nutrition and fitness plan that, unlike most diets, keeps the lost pounds and inches from returning.

O Have all these things and get healthier at the same time!

HOW DOES PINK GIVE YOU ALL THAT?

In two words, density and intensity. One of the keys to shedding unsightly pounds is get-ting better nutrition per every calorie you eat so that you fill up quickly and stay satisfied longer—all of which quashes hunger. When you eat a balance of nutritionally dense foods—light, healthy proteins, natural carbohydrates, fresh fruits, and low-calorie veggies—your food digests more slowly. More importantly, a nutrient-dense diet unleashes a powerful fat-burning reaction in your body that keeps your metabolism continually stoked.

The second key is workout intensity, or level of effort. Muscle is vital to fat burning; to make your muscles grow and push your metabolism to its peak, you’ve gotta weight train, do aerobic exercise, and improve your flexibility. The greater your intensity, the better your results.

Stay with me here. If you’re just starting out, the PINK Workout shows you how to keep your intensity levels lower at first and progressively increase them as you go. On the other hand, if you’ve been going through the motions in your current workouts, you’ll immediately notice one change when you undertake PINK: The intensity will


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increase. Not necessarily in terms of heavier or harder exercises, but rather in the use of fat-burning training techniques.

The degree of change you’ll see in your body will be directly proportional to your intensity; in other words, if you slack off, your ultimate potential will be limited. Con-sistency is your key to success. Don’t skip any workouts! What you put in is what you get out—and that’s a super-sexy, healthy body.

The PINK team has mapped out a three-phase, high-intensity sculpting, cardio, and flexibility program. Every three weeks, your workout will get a little longer and more intense. Simple, right? Trust me, this can really make a difference. As long as you’re work-ing out and eating correctly, you’re going to be gaining lean sexy muscle mass and losing unwanted fat.

And here’s something super important: The plan is designed to accommodate every-one—those new to exercising, those focused on losing weight, those aiming for a hard, sexy body, those who want results but have no F-ing idea where to start, and all of the above. PINK will meet you exactly where you are and take you to where you’ve always wanted to be. PINK is a totally integrated plan to maximize your results.

WHO’S ALREADY IN THE PINK?

Okay, I know you’re thinking, “This is too good to be true.” No, it’s true, true, and true! My promises can be demonstrated in real-life success stories and scientific studies. They are the results for more than 95 percent of the people who have followed the PINK method.

Let me introduce you to a few of them now.

! S.G., ACTRESS, AGE #'

An actress on a popular TV show, S.G. travels constantly to and from Los Angeles and New York City and is under extreme pressure to always be camera-ready. All the stress and travel eventually caught up with her. She started gaining weight and having horrible skin breakouts. Frustrated, especially after trying a number of popular diets, she sought my help.

After starting the program, S.G. dropped the 10 pounds she had gained, plus 2 more in just three weeks. Her skin started healing itself and clearing up after only three days! After a week, it looked amazing and two weeks later it was flawless. Her energy was through the roof. It’s now been a year and seven months; she hasn’t regained a single pound, and her skin still looks gorgeous.


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! L.M., PILATES INSTRUCTOR, AGE "%

You wouldn’t think a Pilates instructor would need to lose an inch, but after hav-ing two kids, L.M. had gained an extra 20 pounds, wasn’t sleeping at night, and never had any energy. As a Pilates instructor, she was embarrassed to look this way in front of her clients and felt like a fraud.

We worked closely together on revamping her diet. In just 15 days, L.M. lost 10!pounds. The dark circles under her eyes vanished, and she was finally sleep-ing through the night. She no longer felt tired all the time and, in fact, had so much energy she added eight more classes a week to her teaching schedule. L.M. stayed on the plan and says she feels better than ever. And, she hasn’t put back on a single pound. She told me recently, “As an exercise instructor, I believe in leading by exam-ple. I’m actually now a better role model and positive example of fitness because I’m showing my students that anything is possible.”

! J.C., ARTIST, INDEPENDENT FILM PRODUCER, AGE "&

Like so many women, J.C. had struggled with her weight for years, despite work-ing out regularly. By the time she came to me, J.C. had gained 50 pounds and was desperate for a solution. She also suffered from anxiety, depression, and insomnia.

After making key diet changes, J.C. lost 12 pounds in 4 weeks and went on to lose 45 more over the next eight months. Her energy has increased tenfold, and she no longer takes her anxiety and depression medication. She recently said to me that this program was all the medicine she needed. When her husband can keep his hands off her, she sleeps eight to nine hours every night.

! B.W., GRAPHIC ARTIST, AGE #)

B.W. came to me when she was the heaviest she had ever been—tipping the scales at nearly 175. Wearing size 16/18 clothes, she felt destined to shop in the plus-size section. In a last-ditch effort to drop the weight, she started training for a mara-thon, but without adequate nutrition to back up that training. She worked at her desk most of the day. When that 2 p.m. slump rolled around, she grabbed caf-feine and sugar to get her through the day. B.W. was also losing her hair and had horrible acne. She wanted a solution that wasn’t a quick fix but rather something that would sustain her for the rest of her life. She also wanted something that I couldn’t exactly give her—a life partner. She had no confidence when it came to meeting guys because of her appearance. She couldn’t get a date to save her life;


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her social life was non-existent. “I hated myself,” she said. “If I walked by good-

looking guys, I would just look at the ground.”

After just six weeks on the program, B.W. dropped 25 pounds. The afternoon

slump was a thing of the past. She started snacking on healthy smoothies or fresh,

organic fruit. In addition, B’s skin glows and her hair is fuller and healthier than it’s

ever been. She is now more confident. Eight weeks after starting the program, B.W.

met the love of her life while traveling for business. She told me had she not lost the

weight and cleared up her skin, she would never have been able to approach him

(yes, she approached him!).

! T.O., PUBLICIST, %%

As a busy publicist in New York City, T.O. never had time (or rather, made time)

for eating healthy and exercising. When I met her, she looked so run down that

I thought she had pulled an all-nighter with one of her clients. Turns out, she

was on vacation and had actually taken the previous three days off to rest and do

something about her weight and her health. Yikes! I was shocked. This is what she

looked like after three days of rest?! In addition to being 30 pounds overweight,

T had very deep nasolabial folds, dark circles under her eyes, drooping skin, and

appeared to be 10 years older than she really was. T.O. also had horrible digestion

problems that kept her from eating most foods.

After nine weeks on the plan, T.O. shed 39 pounds and looked 15 years younger.

The nasolabial folds were noticeably less, and the dark circles were gone. She looked

stunning. When I saw her again, I had to ask if she had some work done. Her diges-

tion issues had also cleared up. T.O. is still my client. She loves telling me stories of

how she sometimes gets more attention on the red carpet than her A-list clients.

MORE IMPRESSIVE RESULTSR.R. lost 21 pounds during her first 30 days on the program. From there, she lost a total

of 50 pounds and a total of 27˝ all over (that’s adding up her bust, waist, hips, thighs,

and arms) in 21 weeks.

N.C. lost 24 pounds and 4"˝ in 19 weeks. Her goal is to lose another 20 pounds in the

next month.

F.H. lost 16" pounds during her first 30 days on the program. Over all, she lost

27!pounds and 19˝ in 10 weeks.

W.O. (who just started the program) lost 6 pounds and 4"˝ in just seven days.

Pretty amazing, huh? Are YOU ready to be my next success story?


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QUICK PINK OVERVIEW

I’ll reveal my tools and tricks of the trade to prepare you for the moment of truth: when you slip out of your clothes, into a swimsuit or a sexy little dress, and take a walk on the wild side.

We’ll begin by talking about PINK’s nutritional and fitness innovations. Then we’ll get you fully prepared—mind, body, and spirit—for the journey you’re about to embark on. From there, I’ll walk you through every step of the program to help you blast off weight fast. I’ll also give you a maintenance plan to help you understand how to carry the success you’ve had in this program back to your regularly scheduled life! You’ll be able to continue your healthy lifestyle and weight loss long after the program is over.

A big part of this book functions like a workbook too. Cool, right? You’re free to write in this book. As a matter of fact, it’s a requirement! You’ll get more out of PINK by filling in the journal, checklists, and other exercises. These are tools that allow you to stick to the program and get to your goals faster. There’s a lot more, but those are the highlights!

At every step along the way, I’ve made PINK super easy for you to follow. There’s some new thinking about how to drop pounds effectively. You know those popular elaborate diets that have you calculating numbers all day? Well, it turns out they may not work as well as the simple tactic of emphasizing fruits, veggies, and lean foods. Researchers writing in the journal Appetite surveyed two groups of women who were on diets. They found that the dieters who felt a plan was complex gave up faster than the women who followed a simpler diet. PINK is simple, simple, simple. And in today’s fast-paced world, simple is good. It won’t fail you, and you won’t fail it.

LET ME CHANGE YOUR BODY

Since we’ll be working closely together for the next few weeks, allow me to introduce myself. I’m a nutritionist. I help women like you ditch their unhealthy, bloated, and tired bodies and change their going-through-the-motions lives. In exchange, they get a kick-ass, turn-cartwheels-in-the-street, sexy body coupled with a life that radiates authenticity, happiness, and purpose without deprivation or compromise. On every page of this book, I’ll encourage you to celebrate YOU (the real you) with reckless abandon—daily.

What makes me special? Oh…lots of things. Just like lots of things make YOU special.When it comes to changing bodies and transforming lives, I have a ton of education,

fancy-schmancy training, and well over 10 years of hands-on, digging-in-the-trenches


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experience. However, what really makes me special is that I have x-ray vision. I can see through the self-doubting, self-loathing, disparaged you to the You 2.0 that lives a kick-ass, take names kind of life empowered by your own choices. If you could see the you that I see, you would be in awe of yourself.

You see, “sexy” isn’t just a term for your body. Your body is just one part. Being truly “sexy” is living every day of your life with passion and love; being mindful, open, energized, and alive; and enjoying every tiny detail of the process. It’s living authentically, connecting with your body so deeply that you know without a question what it needs at any given moment. It’s discovering the life of your dreams, and then hopping on that pony and riding with your skirt flying in the wind (or up over your head, if you so desire).

So…did I just pop out of the womb knowing exactly what to eat and how to live my life to the fullest? Ummm…Hell to the No!

Money-wise, I was born into a whole lot of nothing. But, I was rich beyond my wildest dreams when it came to authentic living and healthy eating. My family grew their own food (out of necessity, not because they were interested in living “healthy”) and trips to the supermarket were only to pick up the basics like flour and corn meal. The veg-gies were all organic, the cheese and butter were made by churning cow’s milk (fresh from Ol’ Bessie—I loved that cow), and every meal was cooked using basic, whole-food ingredients.

But there was more than that. You see, where I grew up, you were who you were and you didn’t apologize for it. You didn’t have to have a college degree on the wall or a suc-cessful business to be “somebody.” No one really had anything, so we were all on equal playing ground. You were just you.

Now, I didn’t have this awareness at the time. I was five. I loved candy (in the rare instance that we actually got it), cherished Christmas, and played outside from sunrise ’til sunset. I was carefree and life was simple. Honest. Good. Alas, you don’t stay oblivi-ous forever. As I grew up, I realized that not everyone lived this way.

There were fast-food joints to be found, teenage phases to go through, a better (read: more complex) life to make for myself. So I did. I headed to college, got a degree, tried the corporate route and found out that just wasn’t my thing. A windowless office and 60!hour work weeks? No, thanks. Time to move on.

I headed to Hollywood, was a model, did some television hosting, hung out with movie stars, rock stars, and tried hard to be just like everyone else. Different is…well, different. Not good—or so I thought.

I constantly felt the pressure to be thin. And even when I was thin, I wasn’t thin enough. And when I was super thin, I had no energy to work. I remember once weigh-ing 96 pounds and being told that if I just lost 5 more pounds, I would be perfect.


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Perfect for what? A skeleton double? But, to be a part of the crowd, you do what the crowd does and you look the part.

My lifestyle quickly caught up with me (surprise!), and I became a hot mess (the technical term for unhealthy). I gained over 25 pounds and had cystic acne, eczema, and cellulite in places I didn’t know you could get cellulite. My hair was breaking and falling out. I battled eating disorders. I was always exhausted (physically and mentally), depressed, and even suicidal at times.

Ring, ring…it’s your life calling…it says it’s time for a change.I tried every diet known to man. I saw doctors, nutritionists, trainers, and healers.

Each one of them seemed to have a piece of the puzzle, but no one could quite put them all together. So, I did what any Type A woman would do…I figured out how to heal my body all by myself. I threw myself into studying, researching, and experimenting. I tested theories, thoughts, and beliefs. What I found wasn’t just a way to lose weight, clear my skin, get rid of that pesky cellulite, and heal my mind. I also found something I realized I had been looking for all of my adult life.

I found FREEDOM.I was finally free from obsessing over food all day and night, worrying about every-

thing I put in my mouth, and counting every calorie. I no longer cared about what any-one thought. I didn’t want to be like everyone else. I finally discovered that it was time to be ME. Little ol’, not-always-perfect-but-trying-really-darn-hard-and-that’s-okay ME! I was now living life on my own terms—healthy, happy, real, and free. Time to kick ass, take names, and change some lives!

To celebrate what I had learned and to show others how great food and healthy liv-ing could be, I created personalized programs like the one you’re holding in your hands now. But wait, there’s more…

I’ve been very lucky (thanks Universe—you wild and crazy son of a gun) to be able to build a successful nutrition and weight-loss business while helping people transform their lives.

So…that’s about it, I guess. That’s where I came from, how I roll, and what I’m up to these days. I’m always changing, creating, and challenging myself so this is far from my whole story. There are many more amazing twists and turns to come (and miles to go before I sleep).

I’ll do more than tell you what to eat. The thing that really lights me up is helping you repair your relationship with food and empowering you with the ability to discover your real, down-and-dirty, authentic self.

You see, it’s part science and part listening to your body (aka trusting your instincts). It’s about knowing what works for YOUR body and YOUR life. It’s about slinging the door to your future wide open and finally, FINALLY stepping into your own sexiness.


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MAKE A SIMPLE THREE$WEEK COMMITMENT

Okay…what now? For starters, please read through the first part of this book. It will explain the details of how the PINK Method works and why. Then I’d like you to try the program for at least three weeks. That’s the time it takes for most women to get big results—like a surprising reduction in pounds and inches, gains in muscle tone, and a refreshingly new level of energy. There are lots of programs you can drop weight on, but you’ll also feel tired, irritable, and overall blah while doing them. PINK isn’t one of them.

But right this very minute (yes, as in right now), I want you to make a…

Contract with Yourself

Look over this contract and check off each statement. Then, sign your name and date it at the bottom. Yes, I take life-changing programs like this one very seriously. Revisit your contract often.

I am 100 percent committed to accomplishing my health and weight-loss goals.

I will “show up” for myself for three weeks of this program and implement the changes that are suggested.

I will do what I need to do in order to keep my word to myself.

I will do things outside my comfort zone and trust the process of this program.

I will put forward my absolute best effort and commit my time and resources to taking the next three weeks to better myself.

I agree that I will get out of this program what I put into it.

I understand that Cynthia is 100 percent committed to helping me reach my health and weight goals and that she will provide me all the tools I need to do so.

Signature:

Date:


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Make this three-week commitment to yourself. Promise yourself that no matter what, you will pick a start date and stick to this program for three weeks. Make it non- negotiable. Promise yourself that no matter what comes up in your life, you will do this for three weeks. Promise yourself that no matter what thoughts go through your head, you will stay the course. Three weeks, that’s it. I know you can do it. And if you’ll admit it, so do you.

Total Transparency Disclaimer: When I say try the program for three weeks, I don’t want you to stop there. I want you to follow the diet and the workout program all the way through. And I want you to continue it for a lifetime, incorporating my mainte-nance strategies into your everyday life.

But if you at least make the three-week pledge to yourself, some amazing things will happen (besides the body-changing fat loss). You’ll feel so much better about your-self. Your self-esteem will improve because you kept a promise to yourself. You’ll feel empowered by the action you took to change your figure and appearance. All of these changes are proof to yourself that you can make changes in any area of your life that needs some reconstruction.

I’m so excited you decided to join me in the PINK Method! I have so much to share with you, and I can’t wait for you to begin your journey. Congratulations on taking the first step toward an amazing rest of your life!

Now it’s time to kick-start your own transformation.


Cynthia Pasquella

Start today by visiting www.pinkmethod.com!

P.I.N.K. METHOD · comes from proper nutrition. See, thereÕs a top layer of fat that conveniently...

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