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IT’S REALLY IMPORTANT TO FIGURE OUT WHY YOU’RE ON THIS JOURNEY, WHAT YOU WANT TO ACHIEVE AND WHY YOU WANT TO ACHIEVE IT, AS THAT WILL HELP MOTIVATE YOU WHEN YOU REALLY DON’T WANT TO GET OUT OF BED, WHEN IT’S RAINING AND COLD, OR WHEN ALL YOU WANT IS TO SLOB OUT ON THE SOFA FOR THE WEEKEND WITH A TUB OF ICE CREAM.

WHATEVER YOUR REASON FOR CHOOSING TO LIVE A HEALTHIER LIFESTYLE, YOUR AIMS IN EXERCISING AND EATING WELL WILL LIKELY FALL INTO ONE OF THE FIVE GOALS OUTLINED ON SEE HERE.

READ THROUGH THESE CAREFULLY – THE BENEFITS YOU’LL NOTICE, AND THE SOLUTION TO ACHIEVING THOSE GOALS – AND DECIDE WHICH ONE WILL MOTIVATE YOU THE MOST. TRY TO BE AS SPECIFIC AS POSSIBLE WHEN THINKING ABOUT THE TIME YOU WANT TO REACH YOUR GOAL IN, AND MAKE SURE IT’S EASILY MEASURABLE.

FOR EXAMPLE:

• WEIGHT LOSS. TO FIT INTO YOUR SIZE 10 JEANS AGAIN IN TIME FOR YOUR BIRTHDAY.

• FEELING HAPPIER AND MORE ENERGETIC BY THIS TIME NEXT MONTH, SO THAT YOU DON’T SLEEP THROUGH YOUR ALARM EVERY MORNING AND INSTEAD GET TO WORK EARLY AND LEAVE ON TIME, RATHER THAN FEELING GUILTY ABOUT COMING IN LATE AND STAYING LATER THAN YOU NEED.

• STRENGTHENING YOUR CORE. TO GET RID OF THE BACK PAIN BROUGHT ON FROM SITTING AT A DESK ALL DAY.

JOT YOUR GOAL DOWN SOMEWHERE YOU CAN SEE IT DAILY. ONCE YOU’VE RECORDED YOUR GOAL, THIS BOOK WILL GUIDE YOU TOWARDS MAKING THE RIGHT DECISIONS BY TAILORING MEALS, EXERCISES AND LIFESTYLE CHOICES AROUND THAT GOAL.

1 WEIGHT LOSS

Weight loss is a goal for hundreds of thousands of people everywhere. Many people struggle to ever reach their goal because bad habits and temptation always get the better of them. Some people starve themselves or over-exercise to lose weight quickly, but as this punishing lifestyle is unsustainable they can’t keep the weight off, so their weight fluctuates, creating an unhealthy cycle. If this is you, then keep reading. My sister’s journey may give you the inspiration you’re lacking. Connie went from a size 16 to a healthy size 12 in just 12 weeks by following my food and fitness plan.

Connie loved sport throughout school and had never been overweight. But aged 18 she went to university, where she threw herself into the lifestyle of drinking and eating cheap processed food. She then got herself a 9–5 job when she graduated, where she sat at a desk (with a snack drawer) all day and, finally, she had a long-term boyfriend who wasn’t healthy at the time either. She admits these were all contributing factors to her gradual weight gain over the last 5 years. Nevertheless, when it came to doing something about it she always had an excuse, the biggest one always being: ‘I am perfectly happy the way I am’.

I knew she wasn’t deep down. I knew she longed for her old body back. She would hide herself in big baggy tops, day or night, and never wanted full body pictures taken. She would have weeks or months of trying to lose weight, but nothing really lasted because she wasn’t consistent. I had to figure out what would motivate my sister to lose weight so that she could become happier and healthier.

Connie had a year of stomach infections and in the end they became the trigger to her change of mindset. She was sick of feeling unhealthy and wanted to feel good again because it was affecting her mood and productivity at work. Once we established this, Connie was more willing to admit that she wanted to look and feel better.

THE SOLUTION

FOOD

1 CUT OUT SUGAR

One huge factor contributing to weight gain and obesity is sugar. Sugar has so many negative effects, mentally and physically. It is addictive and makes us fat! Studies have shown that sugar is even more addictive than illegal drugs like cocaine, yet sadly the majority of convenience foods, jars and snacks found in supermarkets and cupboards are riddled with it.

Sugar avoiding tips:

• Cook everything from scratch to avoid added sugar or hidden sugar.

• Empty all cupboards of sweet treats and processed foods.

• Don’t go food shopping hungry – if you don’t buy it, you can’t eat it!

• Use sugar alternatives such as dried fruits or honey (in moderation).

• See sugar as something damaging to your body rather than a treat.

Many products that are FAT FREE are full of sugar; it’s a marketing tool to suck you in to believing you’re eating a healthy alternative. This is why I get frustrated with diet clubs; the treats they recommend tend to have no fat but loads of sugar, which means the weight loss is solely focused on appearance and not health and isn’t a long-term solution.

Why does sugar make you fat? Sugar is a molecule that the human body does not produce and therefore is not a natural part of our metabolism. The only cells in the body that can make use of it are liver cells – these cells turn the sugar that we eat into fat (so not a very productive use). This fat is then distributed around the body. Therefore, because our bodies have no use for sugar, the more sugar you eat, the more fat is produced by the liver.

2 EAT LESS BAD FAT AND MORE GOOD FAT

Put your hand up if you’re scared of the word FAT!

We usually associate it with being overweight, but it’s actually an important source of energy found in food.

Fat is made up of amino acids, which are either saturated, polyunsaturated or monounsaturated, depending on their chemical structure. Some of these amino acids are essential to the human body and others are actually quite damaging to our health. This is why some fats are referred to as GOOD fats and some are labelled as BAD fats.

A really important point to remember is that regardless of whether fat is ‘good’ or ‘bad’, both provide the same number of calories (1g = 9kcal). So too much of any type of fat can eventually lead to weight gain, something we should be mindful of even when eating ‘good’ fats.

So if all fats have the same calorie content, what makes a bad fat ‘bad’, and why should you care?

Bad fats. Croissants have become one of the UK’s most popular grab-and-go breakfasts. They’re convenient and easy to eat on the morning commute. The catch? Each one contains around 11g of saturated fat. If you’re a woman, that’s half of your recommended daily allowance! If you’re a man, that’s one third. All in a couple of bites you probably didn’t even think about or stop to enjoy.

Other foods high in saturated fat are butter, cheese, cakes, biscuits, fried food, fatty cuts of beef, lamb, pork and poultry skin. Too much of any of these can cause health problems such as high cholesterol, which, if not treated, leads to more serious illnesses like heart disease or stroke.

By swapping that daily croissant for yoghurt, oats and berries, or a protein pot (see here) you’re already a step closer to finding a healthy balance.

Also, remember what I said about being distracted by the latest trends? Well coconut oil, for example, despite having many good properties, is very high in saturated fat and should be used moderately when cooking, just like all other oils, until research is more advanced.

Good fats. On a more positive note, unsaturated fats like monounsaturated and polyunsaturated help us to maintain a healthy cholesterol level. Monounsaturated fats are found in vegetable oils such as olive and rapeseed oil, nuts and avocados. Polyunsaturated fats are found in oily fish such as salmon, mackerel, tuna, sardines, trout and whitebait, as well as flaxseed, walnuts, chia seeds, linseed oil and sunflower oil. They also contain essential fatty acids such as omega 3.

However, it’s worth mentioning again that just because these are healthy fats doesn’t mean you should put away a whole grab bag of nuts a day or eat an avocado at breakfast, lunch and at dinner. They are still fats, and can still cause weight gain, so they should be eaten regularly but in moderate amounts.

You’ll notice these fats featuring in a lot of my recipes, so you can feel confident that you’re going to be consuming the right amount of the right fats very soon.

3 EAT MORE AND LOSE WEIGHT

Many people who hate exercising but want to lose weight follow some sort of ‘starvation diet’. I can’t stress enough how unhealthy this is. Your body is going to become weak and you’re going to feel lethargic, dizzy and sometimes anxious. You’ll also lose muscle mass and become ‘flabby’.

When the body is put under this sort of starvation stress it produces the hormones cortisol and glucagon. They send signals to your liver, encouraging the retention of fat. By eating very little the body stores whatever calories it can find from the little food you are eating. So, for example, if all you have eaten all day is a bacon sandwich, your body is going to keep every calorie from that sandwich to sustain your energy levels. If you are someone who loves junk food but thinks it’s okay because you only have one or two meals a day, think again. Your body is retaining all the saturated fat from that food. This way of living can eventually cause serious long-term health problems.

Eating like this slows down the metabolism, causes muscle loss and has other side effects such as bad skin, bad breath and hair loss. It’s also proven to cause cellulite, fat around your liver, heart disease and depression. Now if that’s not enough to convince you to eat regularly, I don’t know what is!

Three meals a day. I advise everyone to enjoy three delicious and filling meals a day to keep your body’s metabolic rate consistent and help you get all the right vitamins, minerals, fats and proteins your body requires.

Snacking is not a necessity unless you have huge gaps in between meals or you’ve got a hard workout scheduled. Some people obsess over snacking, when personally I think it’s usually done out of boredom or fear of hunger. I know I sniff around the fridge if I have nothing else to do!

Regardless of what you’re snacking on, it means you’re continuously consuming calories that will then be stored as fat if they’re not needed as fuel.

One of two exceptions where I think snacking is fine is if there’s more than 5 hours between meals, just to ensure your blood sugar levels stay stable and your energy levels don’t drop. The second option is pre- and post-workout. I’ve included some simple snack options for those days when your body will require a little more fuel.

Otherwise, NO SNACKING. If you are a serial snacker, the changes you are making could make your tummy rumble but your body will quickly get used to it.

Don’t starve: eat more. Once you start consuming the right proteins, plants, grains and fats in your diet, you’ll be amazed by how much you can eat (and how delicious it is) on your weight-loss journey and how good it makes you look and feel. This book contains lots of refined sugar-free recipes ideal for healthy sustainable weight loss as well as exercises that will burn calories fast.

LOSING WEIGHT IS A MIND GAME. CHANGE YOUR MIND, CHANGE YOUR BODY.

FITNESS

HIIT COMBINED WITH BODYWEIGHT EXERCISES

The human body burns calories every day regardless of the amount of exercise we do, but if you’re eating more calories than your body needs, the calories turn into fat that’s stored around the body.

It may seem obvious, but it’s worth reiterating: when you exercise regularly (and by regularly, I mean around 3 hours a week) your body gets the extra energy it needs from calories – calories are your fuel. So it makes sense that the more exercise you do, the more calories are burnt, the more body fat is reduced.

As a side note, this doesn’t mean you go and eat as many calories as you like from whatever food you fancy when you’ve had a great workout. We need to consider the quality of those calories. For example, there are 89 calories in a banana and about 75 calories in two pieces of chocolate, but because the chocolate has such high levels of added sugar and saturated fat, it’s nowhere near as good for you as the higher calorie banana that also contains fibre and potassium.

Look at the whole picture, not just the number of calories in the food you’re eating, to work out how wholesome and nourishing something is.

WEEKLY SAMPLE FITNESS PLAN

Regardless or whether you’re a fitness beginner, you’re intermediate or you’re already very fit (advanced), if you want to lose weight, aim to exercise 4–5 times a week for 45–60 minutes at a time, choosing the rest days that best suit you.

MONDAY	Beginner, Intermediate or Advanced HIIT Workout (see here) followed by 3 sets of 5 different bodyweight weight-loss exercises for Beginner, Intermediate or Advanced (see here) OR choose a high-intensity class like boxing, spinning or circuits
TUESDAY	Beginner, Intermediate or Advanced HIIT Workout (see here) followed by 3 sets of 5 different bodyweight weight-loss exercises for Beginner, Intermediate or Advanced (see here) OR choose a high-intensity class like boxing, spinning or circuits
WEDNESDAY	REST
THURSDAY	Beginner, Intermediate or Advanced HIIT Workout (see here) followed by 3 sets of 5 different bodyweight weight-loss exercises for Beginner, Intermediate or Advanced (see here) OR choose a high-intensity class like boxing, spinning or circuits
FRIDAY	Beginner, Intermediate or Advanced HIIT Workout (see here) followed by 3 sets of 5 different bodyweight weight-loss exercises for Beginner, Intermediate or Advanced (see here) OR choose a high-intensity class like boxing, spinning or circuits
SATURDAY	REST
SUNDAY	REST

2 TONING WITHOUT BULKING AND GETTING STRONG

Strong not Skinny has become a popular mantra in the last year or so and for good reason. It’s a positive sign of our more health-conscious times that a lot of women are seeking a stronger, more toned body shape, rather than fetishising the unhealthy ‘skinny’ look. I’m going to explain how to achieve a body that’s toned or ‘lean’. It’s easier than you think, but some people have the wrong idea.

IS TONING JUST FOR WOMEN?

Toning is an increase of muscle tissue combined with a decrease in body fat. When people say they want to be more ‘ripped’, ‘sculpted’ or ‘lean’, they essentially mean toned – all of these words mean the same thing. ‘Toning’ has simply been more associated with women when actually it can be applied to both genders.

THE SOLUTION

FOOD

1 EAT PROTEIN

Protein is an essential part of our diets because protein is what our muscles, skin, nails and hair are made up of. Without protein, it would be impossible for us to build, repair or maintain muscle. The best way to get your protein hit if you want to get ‘toned’ is by eating meat low in saturated fat such as chicken (the more saturated the fat, the harder you have to work at the gym to counteract the effect of the fat), fish, seafood, eggs, beans, pulses, tofu and soy. Examples of protein with higher levels of saturated fat are lamb, beef, bacon, sausages and cheese. I’m not suggesting you completely eliminate these from your fridge – they are delicious after all! – but definitely be conscious of how often you’re eating them. My advice would be to enjoy them once or twice a week.

Protein shakes. High-quality protein shakes are an easy way of introducing additional protein into your diet. Protein shakes are great for vegetarians or vegans whose diets might be low in protein or for anyone looking to continuously increase their muscle mass.

I wouldn’t use protein shakes when they’re high in sugar. They’ll ultimately hold you back from reaching your toning or weight-loss goals. Instead use a good-quality brand recommended by trusted athletes or fitness experts.

Skin, hair and nails. You’ve probably seen the words collagen, keratin and elastin on shampoos, face creams in magazines and on the TV. Let me let you into a secret: they are all just proteins naturally found in our hair, skin and nails. As we get older they break down, so eating protein doesn’t just help with muscle repair and growth, it affects how we look on the outside too.

2 DON’T FEAR CARBS

Protein is important, but carbohydrates are just as vital, so long as they’re the right ones. If you’re working out, you need complex carbs (not white processed ones!) such as brown rice, whole grains, sweet potato or quinoa with every meal to restore energy and keep your blood sugar levels balanced. The fibre and nutrients will keep cravings at bay and slow down digestion, keeping your energy levels nice and stable, and stopping you feeling hungry for longer.

FITNESS

FAT-BURNING BODYWEIGHT EXERCISES COMBINED WITH WEIGHT TRAINING

You can increase the size of your muscles through different types of weight training and eating protein, however you won’t get definition without additional fat-burning exercises. Many people (mainly women) are scared of using weights because they’re worried they might ‘bulk’ up and many people (mainly guys) think that by using just weights they will gain LEAN muscle (that’s muscle not surrounded by fat). Both of these assumptions are wrong. Women CAN use weights without bulking, and men MUST combine weight training with fat-burning cardio if they want to appear toned.

So, what you need to do to become TONED is:

• Lose the fat that’s covering your muscles (I should mention here that if you’re already very overweight, it’s a good idea to make weight loss your first goal and start off on see here, then once you’ve arrived at a healthy weight, make your way here).

• Build more muscle.

• Combine the two for sustainable results.

My style of weight training combined with fat-burning bodyweight exercises for toning will help you build muscle and increase the rate at which you burn calories simply by doing nothing at all (this is your resting metabolic rate), so you lose fat faster.

WEEKLY SAMPLE FITNESS PLAN

Regardless or whether you’re a fitness beginner, you’re intermediate or you’re already very fit (advanced), if you want to tone, aim to exercise 4–5 times a week for 30–45 minutes, choosing the rest days that best suit you.

Advanced A session can be swapped for classes such as yoga, Pilates or body pump.

	BEGINNER	INTERMEDIATE	ADVANCED
MONDAY	3 sets of 5–10 different bodyweight weight-loss, toning and core exercises (see here) such as Burpees, Explosive Jumping Jacks, Jumping Lunges, Blast Offs, Planks and V Sit-Ups	3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as Burpees, Jumping Squats, Planks, Runners’ Lunges and Bicep Curls THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Quads and Glutes, and Hamstrings	3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as Burpees, Jumping Squats, Planks, Runners’ Lunges and Bicep Curls THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Quads and Glutes, and Hamstrings
TUESDAY	3 sets of 5–10 different bodyweight weight-loss, toning and core exercises (see here) such as Bear Crawls, High Knees, Jumping Squats, Planks with Shoulder Taps, Toe-Touch Planks and Elbow to Knee Crunches	3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as Explosive Jumping Jacks, Jumping Lunges, Toe-Touch Planks, Knee Tucks and Pikes THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Back and Biceps	45-minute yoga class
WEDNESDAY	REST	REST	REST
THURSDAY	3 sets of 5–10 different bodyweight weight-loss, toning and core exercises (see here) such as Burpees, Bear Crawls, Resistant Band Walks, Mountain Climbers, Jumping Squats and Blast Offs	3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as Bear Crawls, Blast Offs, Planks, V Sit-Ups and Runners’ Lunges THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Chest and Triceps	3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as Explosive Jumping Jacks, Jumping Lunges, Toe-Touch Planks, Knee Tucks and Pikes THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Back and Biceps
FRIDAY	REST	REST	45-minute Pilates class
SATURDAY	3 sets of 5–10 different bodyweight weight-loss, toning and core exercises (see here) such as Explosive Jumping Jacks, Elbow to Knee Crunches, Resistant Band Walks, Planks, V Sit-Ups and Toe-Touch Planks	3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as High Knees, Resistant Band Walks, Mountain Climbers and Bicep Curls THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Shoulders, and Quads and Glutes	3 sets of 5 different bodyweight weight-loss, toning, core and TRX exercises (see here) such as Bear Crawls, Blast Offs, Planks, V Sit-Ups and Runners’ Lunges THEN 5 weight-training exercises (see here) focusing on 1–2 muscle groups every day, such as Chest and Triceps
SUNDAY	REST	REST	REST

3 HEALTHY WEIGHT GAIN THROUGH LEAN MUSCLE

If you want to put on weight the healthy way, by nourishing your body with wholesome meals to gain lean muscle, then this book is perfect for you. Maybe you’re underweight and lacking energy and you’ve made the decision to change that, or perhaps you’re already a healthy weight but would prefer to be bigger. Either way, it is important that you don’t feel the only way to do this is by eating food high in saturated fat and sugar while sitting on the sofa!

THE SOLUTION

FOOD

1 BE MINDFUL

I’ve seen plenty of influential people posting pictures with spreads of chocolate, sweets, popcorn, crisps and fizzy drinks on social media saying they’re ‘gaining’ or trying to put on weight. This message is so damaging and misleading for followers. I’m all for a cheat meal and the odd treat, but using junk food to gain weight is not the right way to go about it. Regardless of what your goal is, bingeing on food full of sugar and saturated fat is harmful (see here). Just because you can ‘afford’ to gain weight, it doesn’t mean you can afford to have mood swings, headaches and high cholesterol. Gaining weight requires you to be just as mindful of what you’re eating as someone losing weight or toning.

2 EAT LITTLE AND OFTEN

Healthy weight gain usually means eating more food than you’re used to, but if you can’t stomach three bigger meals a day with the odd snack, then try changing the pattern of your eating. Having smaller, more frequent meals throughout the day may work better for you and your lifestyle. A good idea is to prepare your smaller meals the night before, then you’ll feel organised and be less likely to skip eating as it’s ready to go.