Welcome to our second week in my four-week challenge to get you in the best shape of your life. Exercise is so important to our daily lives and getting fitter will help you feel more energised and less tired.
All of these exercises you are able to do in the comfort of your own home or add them in to your gym workouts - but leave the excuses aside - finding time to train is always possible no matter how busy you are.
I hope everyone has worked hard on your exercises last week and don't worry if you couldn't get all the sets in, each week try to improve on the previous week. Keep a positive mind and push hard so we can achieve great results!
This week I've chosen more tough exercises to help work every muscle group but these exercises are intense and will really get your heart rate up. So don't be daunted by them get stuck in and remember, the only workout you ever regret is the one you don't do.
I understand only too well how difficult it is to get the food right, to avoid the nice and finer things in life, to choose not to have that bit of chocolate in the evening. But one thing I promise is, how amazing you will feel when you choose not to give in to temptation when you realise you do have the will power to succeed and when you finally begin to see the results of your hard work.
Focus on what you want, do you want the food or do you want the body? Pick out that dress that's too tight and use it for inspiration, and be happy with all your hard work
Eating every 3 hours is really important as it helps keep your body in a positive nitrogen balance, meaning your metabolism is fired up. Proteins, carbs and fats make up a good diet and leaving one out, will leave you wondering why you are not getting results. On our 100 Fit Days we saw when Yvonne added in carbs, like sweet potato, she started to see real results.
1 Three balanced meals a day and two snacks. Aim to eat every three hours.
2 The most important rule is prepare, prepare, prepare. If you are to eat three well-balanced meals and two snacks daily, you will need to be very organised and have your meals prepared in advance. I cook every Sunday and Wednesday - soups, stews, chilli and loads of chicken breasts.
3 Each meal must have a healthy protein, fat and carbohydrate source. Lean meats like turkey, chicken and fish are good sources of protein. Eggs are one of the best foods you can eat. Good carbohydrates are sweet potato, butternut squash, pearl barley or brown rice. Go easy on the carbs, 2 tbsp is a good rule. Good fats are olive oil, coconut oil, avocado, nuts and nut butters. See panel pg 13.
4 Once a week, you can have a cheat meal. Not a cheat day, a cheat meal. Make life easy on yourself and have it on a Sunday evening. Cheat meals on a Friday tend to turn into cheat weekends. You can have whatever you want but make sure that you also have your balanced meal.
5 If you like fruit, stick to berries or a green apple. Portion a handful.
6 Drink two to three litres of water a day.
Health & Living