Drop a Dress Size with Sarah Dineen

Take my 14 Day program to help you lose a little weight and feel better about yourself, inside and out.
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  • Lectures 43
  • Length 3.5 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 4/2015 English

Course Description

Over a two week program you will be sent recipe ideas, motivational emails, fat loss tips, 10 minute workouts to do in your own home and a fun and varied plan to follow to help shed those extra pounds, and give you a zest for life.

Depending on your current lifestyle and eating habits, you may find some things more difficult than others, but hopefully with this being a 14 day plan it is something that is realistic, achievable and above all else results driven!

You will follow an eating plan and exercise program devised by myself. It takes on the elements of 'clean eating' so basically no processed, fast or cheap packaged food...you are what you eat! You will also be fitting in 10-15 minute workouts during your day - the only equipment you need: a good shopping list, plenty of good meat, fish and vegetables plus some weights if you have them (cans of beans will do) and a space to workout in - you don't need lots of room.

There will be no counting of calories and there will be no measuring out of ingredients. You will even get a cheat day - where you can eat WHATEVER you like! Yes…crisps, chocolate, roast dinners you name it, even toast - you only need to have a great protein rich breakfast first!

You will see results and might even enjoy your new found way of eating - the clean way is flavoursome, colourful and imaginative plus you will be getting fit at the same time, feel more energised, have shinier hair, clearer skin and many other health benefits.

What have you got to lose…start today!

What are the requirements?

  • They will need to plan in 10-15 minutes a day to follow the workout, follow the shopping list to buy groceries that suit the nutrition plan and have some sort of mat and weights to assist them in the workouts.

What am I going to get from this course?

  • At the end of the course, the students will have a nutritional plan to follow to help them lose weight effectively and keep it off, they will feel fitter and more energised and will notice a huge improvement in their overall physique.

What is the target audience?

  • Anybody can take the course, as the workouts are staged to allow people with a lower level of fitness to participate through to those who work out regularly but would like a more focused approach to training.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Welcome & Preparation
Article

This will give you all the preparation notes you'll need to complete the 14-day program.

05:40

Before you start your program each day, use this short warm-up routine to make sure you're ready!

Section 2: Day 1
Day 1 - Introduction
Article
11:05

It's your first day today so here is the exercise video you'll need - this will be repeated next week.

You will be able to feel the difference in your fitness levels and energy levels I have no doubt. All you will need are some weights for the following program - bottles of water, can of beans will also work as a substitute.

This workout lasts for 10 minutes, you will work as hard as you can for 40 seconds and then rest for 20 seconds in between the exercises.

Enjoy!

Day 1 - Motivation
Article
Section 3: Day 2
Day 2 - Introduction
Article
11:08

Well done on completing your first day's workout - how did you find it? Did you go for the hardest level or are you going to build it up over the next few days?

Here is today's exercise plan along with the video.

All you need for this 10-minute workout is space to work in - if you'd like to increase the intensity you can always add in some weights for a couple of the moves, or you can just stick to body weight this week and then bring in the weights next week.

Keeping with the same format as yesterday we are going to work out as hard as we can for 40 seconds and then have a 20 second rest in between the exercises.

Enjoy!

Day 2 - Motivaton
Article
Section 4: Day 3
Day 3 - Introduction
Article
10:51

So here is your workout for Day 3 of the plan.

How are the muscles feeling? Are you starting to feel the impact of the workouts now? Do you think you could actually be pushing yourself a little harder? Listen to your body, exercise pain is good, but know the difference between muscular ache and damage!

So we are going to increase the exercise time in this plan and lower the recovery time, pushing our bodies that little bit harder - stick with it, it is only 10 minutes!

All you need for this workout is room to move!

Day 3 - Motivation
Article
Section 5: Day 4
Day 4 -Introduction
Article
Day 4 - Workout Video
11:45
Day 4 - Motivation
Article
Section 6: Day 5
Day 5 - Introduction
Article
10:53

I hope your abdominals are feeling OK today?

Here is your daily workout, again a nice body weight workout incorporating the whole body - we are using different planes of motion, working the cardiovascular system to throw you into the fat burning zone, a lower body exercise to tone and work those major leg muscles and a core exercise with upper body thrown in to! WOW!

We are going back to the usual 40 seconds of work and 20 seconds rest for this workout. Make sure you have plenty of room as we will be travelling a little bit with this one, and again stick to your level.

Day 5 - Motivation
Article
Section 7: Day 6
Day 6 - Introduction
Article
11:10

So your penultimate workout today......

We are keeping with the tried and tested formula of working as hard as you can for 40 seconds and then resting for 20 seconds in-between.

You will need your weights again for this workout to help increase the intensity and the resistance, or you can stick with body weight.

Day 6 - Motivation
Article
Section 8: Day 7
Day 7 - Introduction
Article
21:38

So as your cheat/treat day is today (after breakfast!) it's important that we counter act that by performing a longer workout, and I have chosen to go with the Tabata method - working for 20 seconds and resting for 10 seconds and repeating for 4 minutes for each exercise - a total of 5 exercises in all and 20 minutes.

By working out for such short periods of time, with rest in-between again it allows the body to work at a higher rate for longer, so in turn you burn more calories and make a bigger impact.

Work 20 secs Rest for 10 seconds - repeat 8 times for each exercise.

Day 7 - Motivation
Article
Section 9: Day 8
Day 8 - Introduction
Article
11:05

So it's time to repeat your exercise routines again, starting with our weights workout.

Will you increase your intensity this time? Hopefully you will already start to feel your stamina improve and feel a noticeable difference in your fitness level.

You will need some weights for the following program - bottles of water or a can of beans will also work as a substitute.

This workout lasts for 10 minutes - you will work as hard as you can for 40 seconds and then rest for 20 seconds in between the exercises.

Day 8 - Motivation
Article
Section 10: Day 9
Day 9 - Introduction
Article
Day 9 - Motivation
Article
Section 11: Day 10
Day 10 - Introduction
Article
10:51

So here is your workout for Day 10 of the plan, we are back to a full cardio session now, really working on getting that heart rate up, but working the body in different planes of motion too.

We are going to increase the exercise time in this plan, and lower the recovery time pushing our bodies that little bit harder - stick with it, it is only 10 minutes!

All you need for this workout is room to move. workout for 45 seconds and rest for 15!

Day 10 - Motivation
Article
Section 12: Day 11
Day 11 - Introduction
Article
11:55

Wow so up to this point you have completed just shy of 2 hours worth of exercise! Is your body showing signs of moving more already? I hope so! Remember this workout is targeting the core area!

You will need floor space, a mat for comfort if you would like and abs of steel!

If your neck starts to hurt a little - push your tongue up into the roof of your mouth as hard as you can as it helps to switch off the neck muscles and reduces the discomfort there - I wouldn't want you to miss out on any of the exercises due to your neck hurting rather than those abdominals!

Article

Food is the most abused anxiety drug......exercise is the most underutilized antidepressant!

If ever there was a truer word said! Do you find you reach for food when you are.... down, low, tired, lonely, upset, angry? Do you know what your triggers are? One of the best and most important things you can do for yourself is know your triggers, and then try and work round them. Instead of reaching for a chocolate biscuit when you are feeling low, why not go for a walk instead - walking will help give you fresh air, release feel good hormones, and will use the body in the way in which we should. Movement!

Remember that a treat every now and then is OK, but don't punish your body when you are feeling low by adding chemicals to it, release feel good hormones instead and get moving!

Only 3 more days to go and you will have made it! You have done incredible getting this far, the end is in sight. Keep up the good work and keep focusing on that end result!

Section 13: Day 12
Day 12 - Introduction
Article
10:53

Hope your abdominals are feeling OK today?


Here is your daily workout, again a nice body weight workout incorporating the whole body - we are using different
planes of motion, working the cardiovascular system to throw you into the fat burning zone, a lower body exercise to tone and work those major leg muscles and a core exercise with upper body thrown in to!

We are going back to the usual 40 seconds of work and 20 seconds rest for this workout. Make sure you have plenty of room as we will be travelling a little bit with this one, and again stick to your level.


Good luck

Day 12 - Motivation
Article
Section 14: Day 13
Day 13 - Introduction
Article
11:02

So your penultimate workout, its back to a full body workout again!

We are keeping with the tried and tested formula of working as hard as you can for 40 seconds and then resting for 20 seconds in-between.

You will need your weights again for this workout to help increase the intensity and the resistance, or you can stick with body weight.

Day 13 - Motivation
Article
Section 15: Day 14
Day 14 - Introduction
Article
21:30

So this is your final workout on the Fit2Drop a Dress Size plan!

20 minutes of tabata, try and increase your level of intensity this time round, push your body to the limit and enjoy the release of endorphins!

By working out for such short periods of time, with rest in-between, it allows the body to work at a higher rate for longer, so in turn you burn more calories and make a bigger impact.

Work 20 seconds and trst for 10 seconds - repeat 8 times for each exercise.

Day 14 - Motivation
Article

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Instructor Biography

Sarah Dineen, Female Fitness Instructor

Sarah Dineen is a fitness instructor who specifically focuses on female fitness, specialising in Pre-Natal and Post-Natal fitness and with a range of classes, workshops and resource for new and expectant mums.

Sarah offers Personal Training, high-intensity Circuit Training, Pilates, Post-Natal and Pre-Natal Fitness and Rehabilitation Workshops with the aim to help you achieve your goals, no matter how big or small.

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