NEW YOU SUMMER 2014 – ISSUE ONE
Welcome to the first edition of NEW YOU. June has slowly crept up on us, and some of you may have already given up on your ‘bikini body’ new years resolution. But fear not. We’re not here preaching a new ‘instant results’ diet, we’re here preaching to a new you. We are equipped with all the information that you need to change your lifestyle. The recipes have been tried and tested by myself, and they’re marvellous. By the end of this publication, you’ll be armed with new recipes and new exercise routines, as well as some basic, but essential, knowledge about the different food groups. This information will help towards maintaining a healthy and balanced lifestyle. Simplicity and cost were huge factors in the recipes; so they are accessible even if on a low budget, with sparse time available. I hope you enjoy this issue and start thinking about your health in a long-term way, rather than as just a fad.
ii
natasha
CONTENTS 04
balanced diet
05
food groups
10
FEATuRE: TURN THAT FAD DIET INTO A FAB DIET
12 13 14 16 iv
fresh summer produce Steaming vs Boiling SPRING TIDE FOOD FESTIVAL VEGETABLE OF THE MONTH
17
RECIPES
18 24 32 40
breakfast
48
fitness
52 54 60 60
basic exercises
lunch dinner desserts
advanced exercises feature: protein world what the readers say v
balanced diet To maintain a healthy lifestyle, you must ensure that you are eating a balanced diet. A balanced diet comes from eating within each of the food groups (listed below) daily. This section will talk you through each group in a bit more detail, as well as provide examples of foods within these groups.
variety
fibre
Fibre helps with digestive health - a lack of fibre can cause complications such as constipation, weight gain, nausea and tiredness. Fibre has been know to block the absorption of fats, whilst also fighting the effects of certain toxic chemicals.
fruit and vegetables
fibre
carbs
bread, cereals, rice
protein lentils
fats
Carbohydrates are the ideal source of energy, vitamins and minerals for the body. There are good carbohydrates (complex) and bad carbohydrates (simple). Below are some examples of good carbohydrates. These burn slower and therefore release more energy over time.
carbs
protein
soya
Protein is essential for muscle repair as well as the growth of nails and hair. Being deficient in protein can lead to a series of health complications such as muscle deterioration, wrinkling of the skin, headaches and lethargy. Protein comes from two sources; animal and vegetable.
variety of nuts
wholegrain cheese, milk and eggs
As mentioned there are two types of carbs, one being a simple carbohydrate, which should be limited in any diet. Below shows a few examples of bad carbs. Carbohydrates to Avoid or Limit White Pasta White Rice White Bread Instant Oatmeal Fruit Juices Bagels Donuts
Muffins Sweets and Candies Processed Breakfast Cereals Processed corn products Processed potato products Processed rice products
red kidney beans meat and fish
fats
Fats are essential as they contain a number of vitamins such as A, D, E and K, as well as providing fatty acids that the body can’t make itself. There are three groups of fats; those that raise cholesterol, those that lower, and those with no effect. We’ll concentrate on the fats the body needs; including saturated fats.
oils; vegetable, rapeseed, olive and sunflower
skinless poultry
Saturated fats get a lot of bad press, but they are essential to any balanced and healthy diet. The table below shows some healthy alternatives. Sources of Saturated Fats
Healthier Alternatives
Butter Olive oil Cheese Low-fat or reduced-fat cheese Red meat White meat chicken or turkey Cream Low-fat milk or fat-free creamer Ice cream Frozen yogurt or reduced fat ice cream Whole milk Skim or 1% milk Sour cream Plain, non-fat yogurt
eggs
It’s really important to make sure that you are eating the Guideline Daily Amounts of each food category. Cutting down calories for long-term weight loss is a myth and can lead to future health problems. By following the GDA, you can ensure your diet is fair and well-balanced.
gda MALE DAILY INTAKE
FEMALE DAILY INTAKE
Calories:
2500
Calories:
2000
Carbohydrates:
300g
Carbohydrates:
230g
Protein:
55g
Protein:
45g
Fats: Saturates:
95g 30g
Fats: Saturates:
70g 20g
Fibre:
24g
Fibre:
24g
Salt:
6g
Salt:
6g
Calories are a measure of the amount of energy in food. Knowing how many calories are in our food can help us balance the energy we put into our bodies with the energy we actually use. For obvious reasons, the table above only provides guidelines as an individual’s circumstance might change the amounts they need to consume. This is true for diabetics, who need to keep their sugar levels balanced, and therefore may have to be careful as to what carbohydrates they consume; for example, keeping the consumption of potatoes minimal. You’ll also probably notice that this guideline won’t suit professional athletes who may need to consume more protein, or carbohydrates, depending on their needs. If you have just begun weight training, or anything similar, it’s good to talk to your fitness instructor as you may need to tailor your diet in accordance to energy use.
TURN THAT FAD DIET INTO A FAB DIET Am I the only one who is absolutely, positively, fed up of fad diets? Surely, you’re all sick of it as well? The promise of losing a stone in a month, or, even worse, pictures of celebrities with their weight displayed next to them – which let’s face it, is a fabrication or estimation. I, quite frankly, think it’s rather rude. Cheryl Cole was recently caught up in this when a publication did this to her. She was quite rightly furious. How dare they use her as ‘thinsperation’? What’s with the emphasis on being so skinny anyway? Surely it’s better to be happy and healthy? I’ve either hit a button or lost you, but please bear with me. It’s no surprise that the pressure on girls to be skinny has resulted in thousands upon thousands of eating disorders – especially in teenagers who should be out playing with their friends, not worrying how many calories are in a carrot. But it’s not just the eating disorders that we need to be careful of, obviously these within themselves are harmful, but it’s the anxiety as well. So, with the knowledge of the devastating effects that eating disorders are having on our nation, why do magazine publications still insist on glamorising being skinny? Why is what Kate Moss once said ‘Nothing tastes better than being skinny’ still such a strong mantra? 10
I don’t believe in diets. I know what you’re thinking, you think I’m crazy, I’m wrong, and you’re living proof that they work. But you’re wrong. I believe in a nutritionally rich and balanced diet filled with plenty of exercise. I believe in a healthy lifestyle. I definitely do not believe that by cutting your calories down to 1,200 a day will in any way lead to long-term success. Sure, at first you’ll start losing weight, but then your body will become used to it and go into starvation mode and that you’ll start storing fat. You’ll then start to see no change in your weight loss – even though you’re under eating by a third. So when this happens, you’ll move onto the next fad diet that promises ‘rapid results’. And, the delusional circle continues. The aim of NEW YOU is to show you how to maintain a healthy, and balanced, lifestyle. I want you to be happy in your skin. Sure, you might find that you lose a bit of weight, but that will only be down to cutting down on the junk food and taking up some exercise. It’s all about the long-term gains. It’s about strength, which is why Jillian Michaels is my health idol (you’ll see some of her workouts at the end of this publication). I want to teach you about the basics of nutrition and how to look after yourself. And, of course, feel free to spread the word about how amazing it feels.
HAVE A FRESH SUMMER The best thing about summer is its fresh produce – nothing says summer like a bowl of strawberries and cream – am I right? But what about everything else? Well, no fear, I have put together a list of produce that are at their absolute best when picked and enjoyed throughout the summer months. So put down those hearty casseroles, the sun is out (well, nearly) so get your garden party hats on and let’s enjoy these flavoursome treats. Asparagus Avocados Basil Cherries Corn Cucumbers Eggplant Gooseberries Grapes Green Beans Lemongrass Mangoes Melons Nectarines Peaches Plums Raspberries Squash Watermelons
STEAMING vs BOILING VS
Most of my recipes call for the steaming of vegetables. This is because I personally think they hold their taste, texture, shape and colour a lot better than what boiling a vegetable does. We used to have a steamer when we were younger, and I really took it for granted. Having lived without it for a few years, and being succumbed to boiling my vegetables, I realised that with a saucepan and metal colander I could steam my vegetables perfectly fine. I use the medium sized saucepan in my collection – so that the colander sits nicely half way into the saucepan. Before I placed my colander in the pan, I add at least 1 litre of boiling water to enable the steaming. To boil two portions of peas, broccoli and carrots, you are looking at a cooking time of about 15 – 20 minutes. It’s important to make sure
you put the lid of the saucepan on top of the colander to restrict the steam at much as possible. Here are the benefits of steaming rather than boiling: • Locked in nutrients – steaming vegetables can do a much better job of boosting your immune system. • Steaming ensures they are cooked just right – neither overcooked nor undercooked (and definitely not soggy). • You don’t need to use oil when steaming vegetables, so you can enjoy your vegetables non- or low-fat. • You use less water when you steam vegetables, so you’ll save water and electricity.
SPRING TIDE FOOD FESTIVAL burton bradstock
Saturday 17th May brought with it the Spring Tide Food Festival in the small coastal village of Burton Bradstock, West Dorset. With the weather being upwards of 18°C, we were looking for something fun
to do on a Saturday afternoon. This is when we decided to head down to Hive Beach, which sits on the Jurassic coast. The event is almost entirely volunteer run, with an optional donation to the National Trust for the hiring of the marquee. With stools scattered around the car park, the festival was compact and accessible – and great for children. Being virtually on the beach, it’s a
brilliant day out for the family, as well as on your own. With a variety of cheeses, pastries, chocolates, ciders, cakes, breads, meats, jams, chutneys and more, there’s plenty to see, and taste. The other great thing is the unique craft stalls that are here which include; beautiful scarves, pillowcases and jewellery. My highlight of the day would have to be sampling some chutney, to be told that it’s none other than Mrs Beeton’s own recipe – a woman I am becoming quite fond of. To be able to sample food, sit by the beach and feel thoroughly content and relaxed was the best way to spend the weekend.
vegetable of the month BRITISH asparagus anti-aging anti-oxidents Vitamins a, c & k Fibre
Reduces the risk of diabetes Acts as a diuretic and prevent kidney stones Richest source of rutin so protects the immune system Detox: helps get rid of excess water Combats cystitis 16
recipes
porridge with an assortment of seeds and jam
BREAKFAST
18
scrambled egg on wholemeal bread with salmon
20
PORRIDGE WITH AN ASSORTMENT OF SEEDS AND JAM Whether you’re just heading off to the gym, or trying to warm up on a cold day, porridge is the ultimate day starter. Packed with oats, it makes you feel fuller for longer; stopping those mid-morning cravings. You can have porridge sweet or savoury with the addition of sugar or salt - whichever takes your fancy. But why not add some jam and seeds for an all-round delicious breakfast. Serves 1
Ingredients
Method
75g porridge oats 250ml milk (skimmed/semi-skimmed/soya) handful of mixed seeds (optional) tablespoon strawberry jam (optional)
The more you make porridge, the less likely you are to have to measure out precise weights in the future. Pop the oats into a saucepan and pour in the milk. Bring to the boil, on a medium heat, and simmer for up to 5 minutes – keep an eye on it as you don’t want to overcook the porridge and end up with a goo-like texture. Make sure that you are occasionally stirring the porridge – this ensures it doesn’t stick to the bottom of the pan or burn. Once cooked, spoon into your chosen bowl. You can now top with your mexed seeds and jam. If you’re feeling naughty, why not add some golden syrup instead.
21
SCRAMBLED EGG AND SALMON ON WHOLEMEAL BREAD If you want to add more fish into your diet, I highly recommend a breakfast of salmon and eggs. Packed with protein and omega-3, this will fuel you straight through those gruelling gym workouts. It’s also perfect for a fuss-less Sunday morning brunch with a nice hot pot of tea.
Serves 1
Ingredients
Method
2 medium eggs 1 tablespoon butter/margarine 50ml milk 2 slices of wholemeal toast 50g smoked salmon slices cheese (optional) parsley (optional) salt and pepper
Crack your eggs into a bowl, add your milk, butter, salt and pepper and beat well with a folk (or whisk). If you want to add cheese, grate a handful into this mixture. Heat a small non-stick frying pan for a minute or so, and add a tiny bit of butter and wait for it to melt slightly. Pour in the eggs, and let it sit for about 20 seconds – without touching it. Using a wooden spoon, fold the eggs mixture in from the sides. You’ll notice that it’s starting to cook now. Leave again for another 10 seconds and keep folding and repeating until your eggs are fluffy and cooked. Lay the salmon on the butter toast and spoon the scrambled egg on top. Add parsley if you’d like to add a little more flavour. Lightly season.
23
SALMON, GREENS AND LEMON DRESSING
26
LUNCH
scrambled egg with sweet vegetables
28
PEANUT BUTTER AND BANANA PROTEIN SHAKE
30
SALMON, GREENS AND LEMON DRESSING This salmon dish is really simple, and can be enjoyed in under 30 minutes. You can add a sauce if you wish, although I just seasoned with salt and pepper. The great thing about this meal, is that you can enjoy it for either lunch or dinner. If you want to add some carbohydrates, add a few new potatoes whilst cooking.
Serves 1
Ingredients
Method
1 frozen 100g salmon fillet 1 tablespoon water 2 tablespoons olive oil 2 stems of asparagus portion of peas portion of broccoli portion of new potatoes (optional) half lemon, squeezed salt and pepper
Pre-heat the oven to 220°C/Gas Mark 7 Place your salmon fillet in kitchen foil, adding 1 tablespoon of water and 2 tablespoons oil and a sprinkle of salt and pepper before wrapping – this will ensure they retain moisture whilst cooking. The fillet will take around 22 minutes to cook. I prefer to steam my vegetables using a metal colander and pan. See page 13 for more guidance on this if, like me, you don’t have a steamer. The asparagus only takes about 3 minutes to cook, so do this at the very end. Cut a few CMs off from the end, place into an oiled frying pan, on a medium heat, and turn occasionally so they don’t burn. When serving, season well and sprinkle lemon juice over the fish and vegetables for extra flavour.
SCRAMBLED EGGS AND SWEET VEGETABLES Eggs feature quite heavily in my recipes due to the nutritional content and price - it’s far cheaper to buy eggs than it is to buy fresh meat. This dish is brilliant for those in a hurry and wanting something fresh, healthy and tasty to eat.
Serves 1
Ingredients 2 medium eggs 2 tablespoons milk 1 tablespoon butter 1 tablespoon olive oil half onion, peeled and diced 5 mushrooms, washed and sliced broccoli, as much as you fancy half red pepper, sliced and de-seeded 1 garlic clove, peeled and diced pinch of rosemary salt and pepper
Method Crack your eggs into a bowl, add your milk, butter, salt and pepper and beat well with a folk (or whisk). If you want to add cheese, grate a handful into this mixture.
mushrooms, broccoli and red pepper. Sprinkle a dusting of garlic and rosemary. Cook until soft. Heat another small non-stick frying pan for a minute or so, and add a tiny bit of butter and wait for it to melt slightly. Pour in the eggs, and let it sit for about 20 seconds – without touching it. Using a wooden spoon, fold the eggs mixture in from the sides. You’ll notice that it’s starting to cook now. Leave again for another 10 seconds and keep folding and repeating until your eggs are fluffy and cooked. Once cooked, dish up onto your chosen plate, season well and enjoy.
Heat 1 tablespoon of oil in nonstick frying pan and add the onion, 29
PEANUT BUTTER AND BANANA PROTEIN SHAKE Looking for a light snack that’ll keep you full for the afternoon? This protein shake is perfect for such situations. It’s really simple to make, and tastes absolutely delicious. If you want to add a bit of naughtiness, add some chocolate powder (Cadbury’s is best) whilst blending.
Serves 1
Ingredients
Method
1 banana, chopped 2 tablespoons wholenut peanut butter 250ml almond milk 3 ice-cubes (optional) 1 teaspoon coco powder (optional)
Pop the banana, peanut butter, coco powder (optional) and almond milk into a blender. Blend on a high-speed until you’re presented with a smooth texture. For a thicker consistency, add ice-cubes. This is optional and doesn’t have to be included. Pulse for a minute or two at the end to make sure the banana hasn’t left any chunks. Serve into your chosen glass and enjoy.
31
chilli risotto with sweet potato
34
DINNER
turkey gnocchi bolognese
36
herb encrusted cod with fresh vine tomatoes
38
chilli risotto with sweet potato I first started experimenting with risotto when trying to find something hearty – but balanced and healthy– after a heavy session at the gym. By adding sweet potato and broccoli, I have added a great deal of essential nutrients to this dish. The risotto isn’t too heavy either and has a lot more flavour to it than a boring bowl of pasta. If you feel as though you need some meat with this dish, a skinless chicken breast would go with it perfectly, or even some bacon. Don’t be put off by the long method, it really is simple to make. Serves 1
Ingredients 3 tablespoons olive oil 2 sweet potatoes, peeled and thickly sliced 75g ariboro risotto 250ml vegetable stock 4 chestnut mushrooms, washed and sliced 6 florets broccoli chilli flakes (optional/as much or as little as you’d like) 1 garlic clove, diced salt and pepper
Method Pre-heat the oven to 220°C/Gas Mark 7
Start making your vegetable stock by using a measuring jug – you’ll be pouring it in bit by bit. Oncethe vegetables have cooked, add them to medium sized saucepan (with a teaspoon of oil), along with the garlic, risotto and chilli, on a low heat for 2 minutes - continuously stirring. Add the first 50ml of the vegetable stock to the pan. Wait for it to be absorbed, and then add the next 50ml of stock. Repeat this process, making sure you are continuously stirring. It should take between 20 and 30 minutes in total for the risotto to cook.
Cover the sweet potatoes with oil in a small oven dish and pop oven for 45 minutes
If your risotto cooks with plenty of time, turn to a low heat, or off. Use your judgement for this. If you feel as though the risotto is still too hard, add another Heat a tablespoon of oil and in a pan and 50ml of water and boil until absorbed. chuck the vegetables in. Serve once sweet potatoes are cooked.
TURKEY GNOCCHI BOLOGNESE An alternative to spaghetti bolognese is my own turkey gnocchi bolognese. Made with plenty of vegetables, herbs and meat, this dish is ideal if you need some comfort. This is definitely and indulgent recipe, so if you feel as though the gnocchi is too much, then half the amount for next time.
Serves 1
Ingredients
Method
500g lean turkey mince 1 tablespoon olive oil 1 courgette, sliced handful chestnut mushrooms, sliced 1 onion, peeled and diced 1 garlic clove, diced 1 yellow pepper, sliced and de-seeded 10 plum tomatoes, chopped in half 6 asparagus stems, trimmed 250g pack of gnocchi 1 jar of tomato and basil pasta sauce pinch of sage pinch of rosemary pinch of mixed herbs salt and pepper
Heat a tablespoon of oil, on a medium heat, in a deep pan or wok, and add the turkey mince. Once mince has browned, add the chopped vegetables to the pan and cook until soft - adding the garlic, sage and rosemary. Start boiling some water in a pan for the gnocchi. Add the tomato and basil sauce to the mince and vegetables and simmer until cooked. Heat a small amount of oil in a small non-stick frying pan and fry the asparagus on a low heat. Make sure to turn – this will ensure they don’t burn. The gnocchi only takes three minutes to cook, so do this once everything else is ready. 37
herb encrusted cod with fresh vine tomatoes Balanced, healthy and tasty, this dinner never gets boring. You can change the vegetables, change the fish, change the herbs and even change the way the potato is cooked. Below is my favourite variation.
Serves 1
Ingredients
Method
one 160g cod steak 2 tablespoons fresh white breadcrumbs 1 clove garlic, peeled and diced 2 tablespoons mixed herbs 3 tablespoons olive oil 4 new potatoes, washed and chopped 5 plum tomatoes, sliced in half 50g peas, frozen 4 broccoli florets 1 onion, peeled and diced 5 chestnut mushrooms, washed and sliced handful of fresh vine tomatoes 1 tablespoon butter salt and pepper
Pre-heat the oven to 200°C/Gas Mark 6 Mix together the breadcrumbs, garlic and mixed herbs with 2 tablespoons of oil. Spread mixture over the cod steak accordingly. Pop in the oven for 20 minutes, until crispy. Boil the potatoes, over a medium heat, for 20 minutes – or until soft. Using a small non-stick frying pan, fry, on a medium heat, the mushrooms, tomatoes and onions in the herbs and remaining oil until browned and soft. Steam the peas and broccoli for 15 minutes until tender. Melt the butter in a small saucepan and add the drained potatoes. Simmer for 5 minutes until slightly crsipy and brown. 39
guilt-free lemon polenta cake
42
DESSERTS
dark chocolate oaty bites
44
MANGO MESS WITH A SPRINKLING OF POMEGRANATE
46
GUILT-FREE LEMON POLENTA CAKE There’s nothing better than having a nice hot pot of tea and a slice of cake to relax, unwind or to share with friends. This lemon polenta cake is fabulous and light – and is made with the addition of Greek yoghurt, not butter, so you don’t even have to feel guilty afterwards.
Makes 12
Ingredients 75ml sunflower oil 175g self raising flour 1.5 tablespoons baking powder 50g ground almonds 50g polenta zest of 2 lemons (save juice for syrup) 140g caster sugar 2 medium eggs 225g natural Greek yogurt Syrup 85g caster sugar juice of 2 lemons 75ml water
Method Heat the oven to 180°C/Gas Mark 4 Lightly oil a 20cm x 5cm deep cake tin and line the base with baking parchment. For the cake mix, add the flour, baking
powder, ground almonds and polenta into a large mixing bowl. Stir in the lemon zest and sugar. In a measuring jug, lightly whisk the eggs and natural Greek yogurt. Make a well in the cake mix and then pour in. Stir with a metal spoon, but don’t worry about all the lumps – you just want to make sure the mixture is combined. Once done, pour the mixture into your cake tin, level, and pop in the oven. For the syrup, add the sugar, lemon juice and water into a pan. Heat on a medium heat until the sugar has dissolved. Then, bring to the boil and leave to bubble for 4 - 5 minutes. Make sure to stir to avoid burning. It should start to thicken and resemble syrup. Remove cake from oven, allow to cool slightly and then remove from tin. Make a few holes in the cake, using a skewer, and pour the syrup into the sponge. Allow the syrup to soak and enjoy.
DARK CHOCOLATE OATY BITES I’m a firm believer in ‘everything in moderation’ which is why I’ve added this flapjack recipe. Filled with oats, it’s a healthier option that munching on chocolate bars. What’s more, it’s perfect to share. So get your baking apron on and let’s make some dark chocolatey goodness.
Serves 12
Ingredients 125g unsalted butter 125g light brown sugar 2 tablespoons golden syrup 250g rolled oats 200g dark chocolate, broken into pieces
Method Pre-heat the oven to 150°C/Gas Mark 2 Melt the butter and sugar in a warm pan and add the golden syrup - stir until fully melted. Pop the rolled oats into a large mixing bowl. Pour in your melted butter mixture and stir well – ensuring all the oats are nicely covered. Grease a 1 litre dish with butter and start placing your flapjack mixture in there – making sure to press down at the sides.
Once finished, pop the dish in the centre of a pre-heated oven for 40 minutes. Once browned, remove and leave to cool for 45 minutes. Place the dark chocolate pieces into a microwavable bowl and pop in the microwave for around 1 minute. Check, stir, and pop back in for another minute. Keep doing this until the chocolate is fully melted – it will also ensure you don’t accidentally burn the chocolate as well. Once melted, smother over the cooled flapjacks, cut into slices, and leave to harden. Serve straight away, or keep in an airtight container for the following day.
45
MANGO MESS WITH A SPRINKLING OF POMEGRANATE We’re finally getting the vitamin D we’ve all been craving, but instead of eating lot’s of ice-cream – or strawberries and cream – why not try this adaptation of an eton mess. Made with natural Greek yoghurt, this sweet treat will leave you feeling guilt free, but satisfied. You can of course choose any items of fruit that you’d like, I just felt that these flavours worked well together. Serves 1
Ingredients
Method
2 meringue nests natural Greek yoghurt handful of; mango chunks apple slices grapes pomegranate seeds
Grab the glass you want to serve this in; for example, I used a traditional icecream sundae glass. Spoon 1 tablespoon of Greek yoghurt into the glass and then add a few grapes and mango chunks. Spoon another tablespoon of the yogurt, and this time, crunch some of the meringue nest into the glass as well. Add a few apple slices. Repeat this until you get to the top of the glass. You should have something that looks rather messy. When you get to the top, place some left over mango chunks and sprinkle with the pomegranate and more meringue chunks. Serve with a long spoon and enjoy in the 47 sunshine.
fitness
FITNESS introduction
JUST DO IT, IN NIKE
Nike Training Tights - £39
• Make sure you have a good sports bra - you will need it. • Your trainers don’t have to cost hundreds of pounds, but make sure they are comfortable and fit properly. Sports retailers will give you some extra guidance on this. • Make sure your top and trousers are comfortable - and that you feel great wearing them. It will boost motivation when you start using them. • Although not strictly clothing, buy a water bottle. This is essential for your workouts. • If running outside, make sure you have high viability clothing. • If exercising at home, it’s worth getting yourself a yoga mat, a couple of dumbbells and a yoga ball. They are really cheap and extremely effective.
Nike Running Shorts - £23
Before we get started, it’s really important to make sure that you have the right kind of attire for the fitness that you want to part-take in.
Nike Training Top – £28
As well as maintaining a healthy and well-balanced diet, it’s essential that you exercise as well. Whether you only have 10 minutes a day to spare, or 6 hours a week, I will show you how you can become a better you in no time.
Nike Sports Bra - £30 Nike have some really amazing collections at the moment; filled with colour and style. But if you’re looking for something a bit more understated, why not try these out. You can find them all on Nike’s website, or pop in to your local Nike store. http://www.nike.com/
Nike Roshe Run – £60
basic exercises
workout at home It’s okay if you don’t have enough money to spare for a gym membership - wallets are pretty tight at the moment - so I want to show you some exercises that you can do in your own home; for free. These exercises will accompany your new healthy and balanced diet for a whole new you. To start, I recommend buying a yoga ball, and a set of hand weights – the ones shown below are 2.5kg each.
sit-ups We all know that sit-ups are really effective for toning our core. Make sure that your breathing is correct, breath in on the way up, and out on the way back down. This will ensure that you are engaging your core stomach muscles.
squats Squats are so effective for tightening the bums, legs and tums (BLT). You’ve probably heard of the 30-day squat challenge – if not, Google it. It’s a really good way to tone up and get those leaner looking legs you’ve been asking for.
jumping jacks Jumping jacks are a really good and effective way to bring some cardio into your workout. If you want to burn fat, just performing toning exercises won’t do the trick. Fat needs to be blasted and this happens when you raise your heart rate.
lunges Lunges are not only a good way to stretch, but are good for balance and toning. Make sure that you stand up straight and that your knee is an inch from the floor on your way down; it should be at a right angle.
53
advanced exercises (1) thigh toner Hold the weight out in front of you, breath in as you go down to a squat, swinging the weight down with you, breath out on your way back up and repeat for 30 seconds. Do this twice.
banish bingo wings This exercise is brilliant for your arms - especially to tackle those bingo wings! Hold the weight up in the air (first stage) and slowly bring it down as shown in stage two, then pump it back up to the first position. Repeat this 14 times – rest for 2 minutes – repeat. 55
advanced exercises (2) tone your arms Keeping your back straight, bend down into the second position, ensuring that you don’t bend your legs. As you slowly come back up, bring your arms up into position three. Do this for 30 seconds. Repeat twice.
tone your legs These squats are really good for your legs. Make sure the ball is resting on your tail bone (you can add weights in you want that extra push). Go down into squat position, hold, and come back up. Repeat this 16 times. Rest for two minutes – repeat. 57
YOU CAN RUN A 5K Running is extremely good for you, and you don’t even have to pay to do it - although you will want to invest in a good pair of trainers! If you haven’t ran before, or aren’t very confident, use this running guide.
You’ll be able to run a marathon in no time. Trust me, I was a blubbering mess after only a minute and this schedule really pushed me to achieve my goals.
PROTEIN WORLD You find yourself going to the gym four times a week, doing a combination of weights and cardio, but you’re just not seeing any of the benefits. Does this sound familiar?
protein, I decided ‘why not, let’s just give this a try’.
I’ve always been an avid gym goer, but really stepped up my game last October. I vowed that I’d go at least three times a week, and I’d stay until I hit at least 40 minutes of cardio. I felt amazing. I was back in a routine of looking after myself.
I decided to get Slender Blend – not to lose weight, but to enhance toning, and to repair my hair, skin and nails. It comes in a variety of flavours; vanilla, chocolate, strawberry and banana. I wanted them all, but at £30 a tub (1.2kg) I thought best to play it safe and go with vanilla – you can’t go wrong with vanilla can you?
In January, I thought it was about time started running. At the present time, I could only run for about 40 seconds before I felt as though I was about to have a heart attack and collapse. It didn’t make sense. Why was I able to do some high-intensity cardio, but not run? So I decided to start training with the ‘Run 5K’ guide on the previous page. Trust me, it works! So the months started to go by, and although I felt better in myself, I just didn’t feel toned. I didn’t really feel as though I was really getting anywhere with the gym. Should I just give up, I thought? This is when I was introduced to Protein World. They do a series of products to help muscle repair, to maintain weight, to encourage weight loss, to make your skin glow and to aid your workouts overall. In previous years, I saw old house mates with their huge tub of shake mix and thought ‘Really, does that stuff even work?’ To be honest, I didn’t see a lot of change in him, but then I don’t think he was doing it properly. So after being dubious about whey 60
I can honestly say, having only been on it a week, it’s already done wonders.
The delivery was impeccable; I received my package within 2 days. Included in the pack was a scoop, a little recipe booklet, a welcome note, and a shaker. I couldn’t wait to get started. The recommended use for this particular product is 4 scoops of Slender Blend in 400ml of milk or water. Do this twice a day, replacing breakfast and dinner – making sure you have a light lunch of 500 calories. However, I’m not very big at all, and definitely wasn’t using this product for weight loss, so I decided to only have 3 scoops, accompanied by soya milk, and have it once a day in the morning. Within three days I’d lost 3 lbs, and I felt great. But due to this sudden weight loss I decided to only have a few shakes a week. It tastes fantastic, and it does exactly what it says on the tin – I really honestly thought it was just a gimmick. So if you’re looking for an extra push; Protein World.
http://www.proteinworld.com/shop
Jessica/22/5ft8/62kg/Student Do you maintain a healthy and balanced diet? Yes, I have a high fibre cereal, a light lunch and dinner. In between I usually have fruit for a snack or a cereal bar/something similar – Nakd bar for example What’s your favourite naughty treat? For a treat, Ben & Jerry’s is always a winner! Chocolate brownie or cookie dough How many times a week would you say you work out? I usually go to the gym three times a week, if not, at least twice. On average, how long does each session take to complete? I have a set routine, which takes around 1hr 30 minutes. What’s your average workout sequence? I start of with an abs workout. I have four different exercises that I repeat three times. Then I move on to working my legs; I do three sets of squats and usually use four different machines, which work each muscle area in the leg. Do you work out at home or at the gym? The majority of the time my work outs are at the gym but sometimes I do weights or squats at home. I’ve tried classes but having a busy schedule doesn’t give me the flexibility of attending certain classes that interest me.
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Do you go to the gym solo or with a friend? I used to go on my own but now have a friend that usually joins me. This motivates me to go, especially early morning. How much do you think you’ve invested in fitness attire? I reckon around £200 including trainers. Sportswear is expensive but I usually just update sports bras and trousers/shorts. What made you decide to start working out? Increase fitness Tone up To help with stress and anxiety 63
Natasha/23/5ft8/59kg/Student
Jenna/19/Student
Do you maintain a healthy and balanced diet? Yes. I’ll usually have porridge for breakfast, followed up eggs and vegetables for a light lunch and then a fish based dinner with potatoes and vegetables.
Do you maintain a healthy and balanced diet? I eat a lot of fruit and vegetables throughout the day. I snack on go ahead bars and make sure that I take in lots of fluid whether that’s water or squash. A normal day would consist of Weetabix with skimmed milk for breakfast, scrambled egg with no toast for lunch and brown rice with vegetables and chopped tomatoes or salad for dinner, snacking on grapes or an apple.
What’s your favourite naughty treat? I’m a sucker for a fresh French baguette with real butter.
try to work out at home as well.
How many times a week would you say you work out? I usually go to the gym around 4/5 times a week and
On average, how long does each session take to complete? Each gym session takes just over an hour to complete. What’s your average workout sequence? I start off with a km run, and then go on the vario-trainer for 30mins. I’ll then stretch, run for km, cycle and then jog. If I incorporate weights, I take out the cycling. Do you work out at home or at the gym? I try to do both. I have an Xbox One so have started using Xbox Fitness. I also have Jillian Michaels DVDs. Do you go to the gym solo or with a friend? I sometimes go with my mum/sister which motivates me. However, due to scheduling I sometimes go on my own in the morning/afternoon How much do you think you’ve invested in fitness attire? Probably round £150 including trainers. I like to feel good when I go to the gym and like to have a variety of gym attire. What made you decide to start working out? Increase fitness Tone up To help with stress and anxiety
What’s your favourite naughty treat? I love a good tub of ice cream, mint choc chip. How many times a week would you say you work out? 5-6 times a week, Gym and swim sessions. On average, how long does each session take to complete? 1 ½ - 2 hours What’s your average workout sequence? Run 3-5K daily, cycle 5-10K, row 5-10 minutes, vario machine 20-30 minutes. Leg abduction 2 sets of 16, leg adduction 2 sets of 16, squats, lunges and ab work. Do you work out at home or at the gym? Gym. Occasionally I’ll use a fitness DVD. I’d like to get back into classes. Do you go to the gym solo or with a friend? Both. Going with a friend is motivating; but we also just do our own thing, for example, I’ll run whilst she walks on incline and I also go alone. How much do you think you’ve invested in fitness attire? Over £200 on clothing and trainers. I change my clothing when it get I get bored of it. I also get bad shin splints when my trainers have worn out of cushioning, new trainers every 6 months. What made you decide to start working out? Increase fitness Lose weight Tone up To help with stress and anxiety
Anna/18/Student Do you maintain a healthy and balanced diet? Most of the time. I normally have weetbix with semi-skimmed milk or special K for breakfast, for lunch scrambled egg or crumpets and for tea pasta with sauce, chilli with brown rice or a jacket potato. I snack on grapes or snack-a-jacks and will drink water and tea throughout the day. What’s your favourite naughty treat? Ice cream, custard creams and blueberry muffins How many times a week would you say you work out? 4-5 On average, how long does each session take to complete? 1- 2 hours What’s your average workout sequence? Cardio; walk on 10/15 incline at 6.5, cycle for 10 minutes, row 5-10 minutes and vario machine 10-15 minutes. I do leg work on the machines (adduction and abduction) and also do squats and finish with ab work. Do you work out at home or at the gym? Gym and swim sessions. Do you go to the gym solo or with a friend? With a friend. I find that this motivates me to go. How much do you think you’ve invested in fitness attire? £30. I only started going to the gym a few weeks ago so brought bottoms and a top. I current borrow Saucony trainers from my friend which give me the support I need. What made you decide to start working out? Increase fitness Lose weight Tone up To help with stress and anxiety
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