Stef Fit - Strong With Stef Home Guide 2v2e38

ST R O N G W I T H ST E F HOME GUIDE Welcome to the fitty squad, get ready to get Strong.

12 WEEK FULL BODY AND CORE GUIDE

Written and practiced by Stefanie Williams @Stef_Fit

CONTENTS PAGE GETTING TO KNOW ME

2

PURPOSE OF THE PLAN

3

WHY WE SHOULD EXERCISE AND LIFT WEIGHTS

4

SETTING SMART GOALS

6

HOW TO GET UP GO

8

A BRIEF NUTRITION GUIDE

13

ALCOHOL AND HYDRATION

15 - 16

EATING OUT AND FOOD ON THE GO

17 - 18

REST AND RECOVERY

19 - 21

SUPPLEMENTS

22 - 23

HEALTHY DOES NOT ALWAYS MEAN LOW-CALORIE

24 - 26

SHOPPING LIST

27

MY FAVOURITE MEALS

28 - 39

CARDIO (HIIT AND LISS)

41 - 42

FEET PLACEMENT

43

GLUTE ACTIVATION (SWITCH ON THAT BOOTY)

44

EQUIPMENT REQUIRED

45

INTRODUCTION TO THE TRAINING PLAN

46 - 47

12 WEEK TRAINING PLAN

48 - 63

ACTIVE REST DAYS

64

TIPS FOR MUMS AND STUDENTS

65

TIPS TO STAY MOTIVATED

66

STEF’S SECRET TIPS

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MUSIC PLAYLISTS

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COMMON QUESTIONS

69 - 70

THANK YOU AND KEEP ME UPDATED!

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EXERCISE GLOSSARY (DEMONSTRATION ON MY YOU TUBE – STEFANIE WILLIAMS)

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GETTING TO KNOW ME Hello Fitties

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Welcome to the Stef Fit home guide health and fitness programme – Strong with Stef Home Guide. Firstly, I would like to introduce myself and tell you a bit about my story. My name is Stefanie Williams, I am self-confessed tomboy born in 1992, I love sport and I have always been an active person. When I started school, I wasn’t interested in playing with dolls, I preferred to go outside to kick a ball around or fight with the boys. Even at the age of 5 my parents called me power legs and I would do impressions of muscle man in my little white pants, weird I know! Academia was not my forte at school because of hearing problems and dyslexia, so playing sport was my escape. I played tennis, netball, athletics and hockey. Once I decided to focus on hockey I played for the Welsh International team for a number of years and competed in tournaments across the world. Being out on the pitch was my happy place and I could channel all my energy into the game. Achieving my goals both personally and as part of a team was an unbeatable feeling. Sadly, I sustained an injury which prevented me from playing. Suddenly my ion, the sport that I had spent years learning and grafting was no longer part of my life. At this time, I stopped doing any sport or exercise which caused my overall wellbeing to suffer. I trained to become a fully qualified make-up artist but realised that when I wasn’t playing sport, I didn’t know what to focus on and I felt lost. I had jobs as a nanny, hostess and sales assistant. However, this did not satisfy me and I felt something was missing. My weight plummeted, I became anxious about my future, and began suffering from anxiety and panic attacks.  After this unsettled period, it was time to rediscover my real love for sports. In 2016, I undertook a personal training course and soon after I felt ready to share my ion and knowledge to all you Fitties. I found that the most satisfying part of the job was motivating others to reach their goals and seeing the amazing results. I started an Instagram at the end of 2016 as a means to share exercises, tips and tricks and spread my ion for training. My videos are suitable for people of all different fitness levels and are an aid to help you get the most out of training. So far, the has been amazing which in turn motives me. I really hope that you enjoy the 12 weeks of this programme. that with hard work and consistency comes results, you can do it Fitties! Good luck! With love,

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PURPOSE OF THE PLAN I have designed the 12 week Home Guide to be flexible and without unnecessary restrictions so that it can be easily incorporated into your everyday life. The plan will help you burn fat whilst building lean muscle, improve your fitness levels and become stronger and healthier in body and mind. The workouts are split up into 2 days lower body, 2 days upper body and 1 day full body per week with high intensity interval training incorporated. If you follow the plan you will see and feel a transformation throughout your whole body and “be the best version of yourself” - my favourite motto. I share all my top tips, a nutrition guide, my go-to meals, a detailed training plan, music playlists, a full exercise glossary and You Tube exercise demonstration videos so that you can get the most out of your workouts. The suggested meals are my personal favourites easy to make, delicious and healthy. They are nutritionally balanced to ensure that you are giving your body what it needs for optimum performance. Whilst I know some of you prefer to train at home / outdoors this guide will give you the knowledge and confidence to train in any environment. The most important factor to the get most out of this plan is consistency. Try to push yourself because if you stop, the results will stop. Make it part of your lifestyle and you will start to see your hard work pay off. It doesn’t get easier, you get stronger! Go get it! Work for it!

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WHY WE SHOULD LIFT WEIGHTS AND EXERCISE

! Lifting weights and exercising will make you feel strong, confident and empowered. Rather than putting the emphasis on how you look, tuning into your muscles and their strength gives you a real buzz. When you are able to lift a heavier weight or do more reps than before it is very rewarding and drives you forward. Lifting weights makes your body more efficient at using carbohydrates for energy. This helps to build muscle as opposed to energy being stored as fat which is key to developing a shapely and toned body!

1) Increase body confidence 2) Increase energy 3) Accelerate fat loss 4) Gain muscle mass 5) Improve muscle tone 6) Increase strength 7)Shape your curves “murves” (muscly curves) 8) Give you that fitness goddess feeling

9) Improve sleep 10) Enhance mood 11) Reduce stress 12) Better blood sugar control 13) Improve heart health 14) Improve posture & reduce back pain 15) Reduce risk of injury 16) Decrease risk of osteoporosis

Personally, I love lifting weights, it gives me such a boost and makes me feel strong mentally and physically. As well as adding more interest and variety into a workout, the whole host of benefits makes them an essential part of any fitness plan. I hope you enjoy doing them as much as I do!

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Goals

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SETTING SMART GOALS

It is important to set realistic goals in line with this plan. When thinking about goal setting, the SMART method is a great way to keep you motivated and on track.

1. Specific – a clear goal e.g.“I will gain 0.5kg of muscle” 2. Measurable – make sure that you can track your progress 3. Attainable – set a goal that is achievable but will also stretch you 4. Relevant – set goals that are tailored to you and your priorities 5. Time-Bound – set a timeline including both short term and long term goals. In of this plan, fortnightly (short term) goals will help you achieve the long term goal (at the end of the 8 weeks). Take some time now to write down your goals. Consider whether they are really SMART goals, it may take a couple of drafts to get them right but this is essential to your success. Set some goals and go get them! Example of Short-term goal Increase the number of press-ups I do by 5 by the end of 2 weeks. Examples of long-term goals Increase dumbbell deadlifts by 10kg in the next eight weeks.

! Please take a picture before and after this 12 week plan, email me at [email protected], tag me @stef_fit and #fittysquad. I want to see your progress!

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! - Once you’ve set your goals, be patient and don’t expect changes overnight. Respect the process. - Your workouts might not always be as good as you want them to be. This is okay, it is normal to have off days. You can rectify it the next day by smashing a workout. - Take every day as it comes, one small change at a time adds up to make a big difference. - Overcoming the harder days will make you stronger. - Focus on the present to be the best you can be today. - Keep going and don’t give up. - Work for it! Go get it! - You are all Fitties!

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HOW TO GET UP AND GO

Motivation is what drives you to achieve something and follow it through. The fact that you are reading this plan means that you want to improve your health and fitness. Staying focused on your goal and making that commitment to yourself is the crucial ingredient to success. However, it is not about putting a lot of pressure on yourself. When you view a challenge as a whole it can seem insurmountable and feel overwhelming which in turn can make you question whether it is possible – the opposite of motivating! Break down the task into bite size chunks and take it day by day, this approach is more manageable and encouraging. Making small changes to your daily routine will go a long way to make you feel energised and positive, giving you the resources to succeed with this fitness plan and better deal with all other aspects of life. Below are some ideas on how to make positive tweaks to your routine and help you to get up and go.

Routine A routine provides structure and discipline to your life – it is the framework by which we live and go about our daily activities. Habits are born out of repetition so if positive behaviours become part of our routine, this helps to develop good habits (whilst breaking bad ones). Having a routine also helps to save time by removing the need for decision making and associated stress and removes the opportunity for procrastination. This improves your overall efficiency and frees up time for you to spend doing other things you love! It reduces the need for will power and determination, since if your goals are built into your daily routine, you automatically do them rather than having to force yourself. This builds momentum, if you do something day in day out then it becomes easier to keep going, for example working out gets easier the more frequently you do it.

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Increased self-confidence is another result of a great routine, when we follow a routine and stick to it the sense of satisfaction is rewarding, builds self-belief and spurs you on further. Lastly but not least – a routine helps you to achieve your goals!

Preperation Preparation and routine go hand in hand. When you know what your day looks like, it makes it much easier to plan for it. Prepare what you need for the next day before you go to bed. Lay out your workout clothes so there is no debate in the morning, you simply put them on. Make breakfast the night before, for example my Overnight Oats is ideal so that in the morning you are ready to go. Make a nice refreshing drink to keep in the fridge, for example cucumber water or homemade iced tea, which will encourage you to keep hydrated throughout the day.

Starting the Day Right If you want to have a productive day, it is important to make a great start. Getting off on the wrong foot can negatively impact the rest of your day. From the moment you open our eyes put that positive routine into action. If you wake up to an alarm then how about waking up to your favourite song. Avoid delaying getting out of bed and snoozing, make a habit of getting up straight away (or after some light stretches) and you by the feeling of dread and negative thoughts that may creep in whilst lying there. Start by taking some deep breaths in bed and do some gentle stretches such as these: 1. Full body stretch: reach your arms over your head, clasp your fingers together and push your palms facing towards the wall behind. Simultaneously point your toes away from your arms, keeping your knees straight. Hold the stretch for 5 counts, then exhale and release the stretch. Repeat 3 times total. 2. Self-hug: to gently stretch the lower back, lye on your back and bend your knees until the soles of your feet are on the bed. Draw one knee in toward your chest at a time, wrap your arms around both shins. Relax your head on your pillow and hold for 10 deep breaths. Then have a refreshing shower, put on some music as you get ready, drink water to re-hydrate or try adding lemon to hot water. Review your goals for the day and go for it!

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Positive Mental Attitude Envisage a new you, keep your goal front of mind and reaffirm the reasons why you’re doing this fitness plan. Imagine how you will feel when you’ve completed it and believe in yourself. When you feel that your motivation waning, remind yourself that you CAN do it.

Breathe If you’re feeling overwhelmed during the day, rather than reach for the chocolates or a glass of wine try an alternative. Take a few deep breaths to centre yourself, take a walk, pick up the phone to a friend, paint your nails, have a nice shower or bath, read a newspaper or book or make yourself a nice restoring cup of herbal tea.

Get off the Energy Roller-Coaster Most of us reach for something sugary when we need an energy boost, do those biscuits seem to be calling your name during the afternoon slump? Think again before reaching for the quick fix - fast release carbohydrates such as sugary goods and refined carbohydrates will have the opposite effect on your energy levels which are bad for you mentally and physically. They may provide you with a sudden sugar rush but it is short lived. They give a sharp rise in blood sugar which is closely followed by an energy dip. In turn this may cause you to reach for the choccy digestives again. Avoid this energy roller-coaster and eat sustainable, slow burn energy sources - see more about this in the chapter A Brief Guide to Nutrition.

Before bedtime Go to bed with the right mind-set, despite whether you have had a good day or not. Acknowledging that the day has ed and letting go of any negative thoughts and feelings is important in allowing yourself to move forward and take positive steps. One way is to keep a gratitude journal, jot down the things that you are thankful for and this will help you to the positive things in your life. Re-focus for tomorrow, perhaps write down some achievable tasks.

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Sleep Sleep is fundamental to good energy levels, waking up feeling refreshed and ready to face the day. Modern life takes its toll on the quality of our sleep – our nervous systems are over stimulated due to technology. Make an effort not to look at your phone or computer an hour before bed, instead read a book to help you unwind. Eating a heavy meal close to bedtime keeps your body awake as it tries to digest thus interfering with a good nights’ sleep. Other things to avoid before bed include caffeine, alcohol, spicy food, chocolate or sugary snacks.

Workout Environment Find a comfortable and safe space to workout, whether it be clearing a section of your living room or if the weather is nice why not take it outside. Make use of your garden or a nearby park (you could jog there as part of your warm up)! Make sure you have everything accessible – a drink, towel and music. Make a playlist that you can blast out loud at home to get energised for your workout (no-one can see you dancing between those sets ;))! 

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Nutrition

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A BRIEF NUTRITION GUIDE

A brief guide on macronutrients and the function of each of them in the diet. A good balanced food intake is key to fuel your workouts and aid recovery afterwards.

Protein Proteins are made up of amino acids which are the building blocks for new muscle. They contain 4 calories per gram and are essential for muscle growth. Adequate protein consumption will help retain and build lean muscle. In order to optimise muscle synthesis it is best to split up your protein intake evenly between meals. I like to eat a protein source with every meal and try to eat high protein snacks. My favourite protein sources are chicken, fish, chickpeas, lentils, beans, Quorn mince and nuts.

Fats Fats are a very important part of the diet and are the most energy dense at 9 calories per gram. They are used in the production of hormones, cellular membranes and act as messengers, helping protein do their jobs. An adequate intake of good fats is necessary for a healthy body and mind. The human brain is 60% fat so we need to consume the necessary fatty acids for it to function correctly. There is still a stigma attached to fats because they are associated with unhealthy foods. The fats to avoid are saturated fats, the fats to consume are unsaturated fats. My favourite fat sources are dark chocolate, avocado, extra virgin olive oil, nuts, seeds and oily fish.

Carbohydrates Carbohydrates are our most important source of fuel for training, providing 4 calories per gram of energy and protecting the muscles. Please don’t be scared of consuming carbohydrates, if you don’t fuel your workouts your performance and recovery will suffer. My favourite carbohydrate sources are sweet potato, oats, wholegrain rice, vegetables and fruit.

Fibre Fibre is a type of carbohydrate that the human body is not able to digest. Whilst it does not provide energy, the role of fibre in the diet is to maintain a healthy digestive system and provide bulk to a meal which helps you feel fuller for longer. The carbohydrate sources I have listed above are also good sources of fibre.

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Personally, I do not count macronutrients. I eat healthy foods intuitively, keeping my body fuelled with adequate food. However, I know some people feel that counting macronutrients works better for them as they like to have a structure. My Fitness Pal is a great app for tracking your daily and weekly intake. For the interested amongst you, if you hear people describe their macros as 50/190/180, this means: 50 grams of fat x 9 calories per gram = 450 calories 190 grams of carbohydrates x 4 calories per gram = 760 calories 180 grams of protein x 4 calories per gram = 720 calories This means their total calorie intake is 1930 calories The Basal Metabolic Rate is the amount of energy that a person needs to keep the body functioning at rest, for example for breathing, blood circulation and cell growth. BMR calculation for men = 66.5 + ( 13.75 × weight in kg ) + ( 5.003 × height in cm ) – ( 6.755 × age in years ) BMR calculation for women = 655.1 + ( 9.563 × weight in kg ) + ( 1.850 × height in cm ) – ( 4.676 × age in years ) The basal metabolic rate then needs to be multiplied by a factor depending on your activity levels to give your overall required calorie intake.

Activity Level

Daily Calories Needed

Little to no exercise

BMR x 1.2

Light exercise (1-3 days per week)

BMR x 1.375

Moderate exercise (3-5 days per week)

BMR x 1.55

Heavy exercise (6-7 days per week)

BMR x 1.725

Very heavy exercise (twice per day, extra heavy workouts)

BMR x 1.9

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ALCOHOL To get the most out of this 12 week plan it would be best not to consume alcohol. Alcohol is high in energy containing 7 calories per gram. In addition to the alcoholic content, many drinks are also high in sugar and calories, for example a large glass of wine contains around 230 calories which is comparable to a Magnum ice cream. In addition, alcohol can stimulate your appetite and decrease your will power to eat healthily. Drinking alcohol can therefore contribute to weight gain, has been proven to decrease your ability to build muscle and is detrimental to overall health and wellbeing. With that said it is important that this plan is not restrictive and can be adopted as part of your lifestyle. The Department of Health recommends no more than 14 units of alcohol per week for both men and women. Personally, I would try to limit yourself to three drinks a week and no more than once a week. If you have a drink, here are some guidelines to help you choose wisely: • •

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Alternate alcoholic drinks with low calorie soft drinks or water. Make sure you are in control of how much you are drinking - don’t allow someone else to fill up your glass before it is empty. Do not succumb to pressure from others to have ‘just one more drink’. Stick to single measures, or small wine glasses. Soda water, slimline tonic water, fresh lime juice, fresh mint, a dash of fruit juice/cordial or sugar free soft drinks are good mixer options. Mix beer or wine with a low sugar soft drink, for example add diet lemonade to lager to make a shandy or soda water to white wine to make a spritzer - same volume, but less calories and units. Choose drinks with a lower alcohol percentage (ABV) which contain less units and typically less sugar. Clear spirits such as vodka and gin are less calorific than dark spirits like rum.

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HYDRATION Your body is nearly two-thirds water so it is really important that you consume enough fluid to stay healthy. Water is needed for bodily organs and functions to work optimally and helps to flush out toxins. If you don’t drink enough you may feel tired and sluggish get headaches, be constipated, have dry skin and not perform at your best. Also, when you are dehydrated your body receives mixed signals on hunger and can confuse it for thirst causing you to believe you need to eat when you really need to drink. General guidelines recommend that you consume 6-8 glasses (1.2 litres) of fluid per day on top of the water provided by the food you eat. When you are exercising you may need to increase your fluid intake to compensate for sweating. Fluid includes not only water but nearly all drink, apart from alcoholic drinks. Here are some considerations when choosing your source of hydration: • •

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Drinking water is a safe bet because it delivers fluid with no calories. Herbal and green teas are a good source of hydration (and are more enjoyable than water). I like to drink matcha green tea powder with water or almond milk (matcha latte). Matcha is full of antioxidants and can help boost your metabolism. Coffee and black tea also count towards your fluid intake. Even though these drinks can contain caffeine, in moderate amounts this doesn’t affect hydration. Avoid adding sugar to keep calorie content low. Fruit juices and smoothies give you water plus some vitamins and minerals. Whilst these drinks can count towards your 5-a-day, they are often high in sugar (and therefore calories). Limit consumption of these, mix with water, or choose vegetable based juices/smoothies. Soft drinks are a source of water, but if they contain sugar you are adding to your calorie intake. Limit consumption of these or choose reduced sugar versions. On average 20% of our total water intake comes from food. Fruits and vegetables have a high water content, as well as foods such as soups and stews which can help to boost hydration levels.

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EATING OUT

Eating out is one of life’s pleasures and often a time to catch up with friends or family or celebrate a special occasion. This plan is intended to fit in with your lifestyle so eating out is still something to be enjoyed. The tips below are to help you make healthier choices and get the most out of the plan and beyond.

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Look at the menu beforehand. This avoids the pressure of choosing in the restaurant when you might order a dish just because it is familiar or because your friend choses it. You are less likely to be swayed by temptation if you have already decided on what you are going to order. Avoid snacking on bread and nibbles before your main meal arrives. Ask for sauces or dressings to be served separately so you can control how much of it you eat. Avoid large or supersize meal options. Don't order too much – you can always order more later if necessary. Don’t get persuaded by the waiter/waitress or by friends to order extras or sides. Some restaurants offer healthier dishes as part of their menu, choosing one of these is a safe option. If you are unsure, don't be afraid to ask what is in a dish or how it is prepared. Ask to customise your dish, for example you could ask for extra vegetables rather than a fried item, or salad instead of chips. Skip dessert or if you really would like something sweet after the meal, sharing a dessert is a good option. Choose healthier proteins, such as lean cuts of meat, fish, pulses or chicken. Opt for tomato and vegetable sauces rather than cream and cheese sauces. Swap fried rice (such as egg-fried rice) for boiled rice. Ditch the chips and creamy mashed potatoes in favour of baked, boiled or steamed potatoes with their skins on. Rather than drink alcohol or a sugary drink, opt for a glass of still or sparkling water. Water mixed with fruit juice or fresh lime and soda are other ideas.

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FOOD ON THE GO Our busy lifestyles mean that it can be difficult to find the time to make your own meals for when we are out of the home or at work. The abundance of options means that it can be difficult to know what to choose. Here are some hints and tips to help guide your food on the go choices:

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Avoid foods prepared with mayonnaise or covered in oily dressings for example coleslaw, potato salads and some pasta salads. Choose salads with dressings sold separately so you can control how much you put on. Choose brown or wholemeal bread, rice or pasta. Check the calories, fat, sugar and salt in the nutrition information. Healthier sandwich fillings include turkey, chicken, tuna, seafood, avocado, hummus and egg. With sandwich meal deals, choose water or a vegetable based juice/smoothie and a healthy snack such as fruit, popcorn or nuts rather than sugary drinks and chocolate or crisps. Vegetable based soups or Asian style broths with a protein and noodles provide a hot healthy meal. Keep healthy snacks with you such as fruit, nuts, nutritious snack bars or light popcorn to avoid getting tempted by cakes and biscuits in the office. In the office canteen, follow the same principles as with eating out. Choose lean proteins, wholemeal carbohydrates, avoid fried foods, do not add unnecessary butter or cheese and opt for vegetable/tomato based dishes rather than cheesy or creamy. Choose to carry something from my favourite snacks on the shopping list page.

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Rest & Recovery

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REST & RECOVERY

Rest and recovery are an essential part of any training plan. Adequate rest and allowing your body to recover between workouts ensures that you will get the most out of the training plan and reap the maximum rewards.

Recovery Recovery refers to steps taken to help the body repair. The body is constantly repairing itself through a variety of mechanisms, for example cells regenerate and repair damaged tissue, mutated DNA is repaired, and the immune system fights any invaders. These processes require energy and use up the body’s resources for the healing process. Recovery is also important for hormonal and neurological function. Muscular recovery is a key element of a training program. The stress exerted on your muscles during training damages the muscle fibres, these heal stronger than they were before, which causes your muscles to grow. However, recovery encomes all other parts of the body including ligaments, tendons and bones. These are just as an important part of the picture as muscles, as you will know if you have ever had a sprain or strain – it can bring your training and progress to a grinding halt. The opportunity for building muscle starts as soon as you put the weights down, in order to get the maximum results from your workout you need to make recovery a priority. There are actions we can take to the body’s natural recovery process through nutrition, hydration, posture, stretching, applying heat/ice and reducing stress. • Do not skip rest days - these are an essential part of the plan. Include light activities such as walking so that you stay active and encourage blood circulation to those aching muscles. • Spend 20 minutes stretching after a workout or on your rest days – this will help to relieve muscle tension and reduce soreness. • Replenish your body with carbohydrates post workout - your body needs energy to build muscles. • Reduce stress – stress takes a toll on the body and reduces its ability to recover. Practice relaxation techniques, have a nice massage or read a good book. • Prepare your protein – protein intake is vital straight after a workout; a protein shake is a convenient solution and will provide rapid absorption proteins.

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REST & RECOVERY

Rest Rest refers to the amount of time you spend resting your body, including sleep. Sleep is the prime time for recovery, it is when the body carries out important maintenance including healing and growth. Adequate sleep is essential to mental health, hormonal balance including appetitive regulation. I am sure that everyone has felt the effects of a late night or bad night’s sleep the next day. Poor concentration, lack of focus/motivation, an insatiable appetite and fatigue are all results of a bad night’s sleep that can thwart your training efforts. The recommended sleep guidelines is between 7-10 hours a night. Everyone has individual needs depending on genetics, lifestyle and age so you are the best judge of what you need – listen to your body. Conversely, too much sleep can do more harm than good. Oversleeping can throw your body clock out, put you at a greater risk of disease, give you brain fog and make you feel lethargic. Below are some tips for a good sleep and rest routine. For more pointers on sleep see the chapter How to Get Up and Go. • The time slept before midnight is proven to be more effective than those slept after so aim to get to bed at 10pm. • Sleep in the most natural environment possible, with minimal artificial lights. • Wake up when the sun comes up – let nature be your alarm clock. • Fresh air and cooler temperatures help to improve the quality of sleep. • Short naps can be beneficial and boost your performance – keep these to a maximum of 30 minutes so you are not left feeling groggy or not able to sleep at night. The best time for a power nap is around 2 or 3 pm. • Ensure you include down time in your daily routine, whether it be to watch your favorite TV series, catch-up with a friend or simply putt your feet up and enjoy a cup of tea. Giving yourself this time to unwind will restore and rejuvenate your mind and body and avoid burnout. Dedicating time to look after your body through rest and recovery will maximise your output, shorten recovery time and reduce risk of injury. Listen to your body, treat it kindly and it will thank you for it.

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SUPPLEMENTS

Whilst I am a firm believer in getting the vitamins and minerals I need from real food in my diet, I do like to use some supplements if I’m on the go or to help supplement my workouts so that I can ensure that my body is refuelled and can recover as quickly as possible. I choose to use Protein World supplements because they are made from quality ingredients, are one of the cleanest brands on the market and the best tasting. The products that I regularly use include:

The Slender Blend Protein Shake Aside from the fact that this tastes like a milkshake, it also contains 22 vitamins and minerals as well as 23 grams of protein. The updated formula now includes digestive enzymes as well as pre- and probiotics which help to maintain gut health and digestion.

I also use this product in:  1. Breakfast smoothie Some days when I’m on the go I love to make a breakfast smoothie that I can take with me in my shaker. I always add 4 scoops of Slender Blend as protein is great first thing in a morning because it helps to keep you feeling fuller for longer. Check out my recipes page for my favourite smoothies! 2. Post workout I mix 4 scoops Slender Blend with 400ml water straight after a workout. This aids muscle recovery and stops me from feeling as sore after a tough workout. 3. Snack I also use this shake as a snack if I’m feeling peckish throughout the day. It’s low in calories, high in protein and tastes like a milkshake which is perfect to keep cravings at bay! Mix 4 scoops with 400ml unsweetened almond milk.

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SUPPLEMENTS Slender Blend Porridge Porridge is the perfect fuel for a busy day or a tough workout. The Slender Blend Porridge contains oats which are slow releasing carbohydrates, added protein, chia seeds and flaxseeds to give me energy throughout the day and avoid any sugar cravings.

Slender Blend Pancakes At the weekend or when I’m tight for time, I like to use the Slender Pancake mix as its super quick and easy to make and they still contain a serving of protein to help keep me fuller for longer.

Slender Pre-Workout This is my favourite product to use before training. It helps to give me a boost of energy so that I can really focus and make the most of every workout. I have 1-2 scoops with 300ml water about 30 minutes before exercise.

IBCAA+ I usually drink IBCAAs during my workout as this blend contains the most important amino acids (parts of protein) that help to start the muscle recovery process immediately after exercise. They also taste amazing so I switch up between summer Fruits and Iced Peach tea to keep it interesting!

The Superfood Collection I also use the bursting berries blend and super seeds blend which are the perfect additions to porridge, yoghurt and smoothies. They are packed with antioxidants and omega-3 essential fatty acids to give me a natural boost of vitamins and minerals. I love the vital veggies blend as it is packed with green vegetables such as kale and wheatgrass which are full of micronutrients which are essential for the immune system and to keep my hair and skin in good condition. I use the blend to make my own green juices from home, add to smoothies and even use in savoury foods such as soups.

! If you want any more information on the supplements that I use then head to proteinworld.com. You can also use my code STEF to get a FREE shaker.

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HEALTHY DOESN’T MEAN LOW-CALORIE Including more whole foods in your diet, or substituting your usual ‘treat’ or snacks with healthier alternatives is no doubt beneficial for your health and wellbeing. Eating healthily ensures that you look after your body from the inside out, providing it with all the nutrients it needs to function at its best. However, some healthy foods, whilst high in good fats, fibre, vitamins and minerals, can also be very energy dense. It is easy to fall into the trap of over-eating these foods under the premise that they are healthy. Below is a list of healthy foods that fit under this category and should therefore be consumed in moderation (as with everything in life)!

Avocado Avocado is having its moment of fame, a staple on any good brunch menu whether it’s smashed or in your smoothie! The creamy smooth flesh is high in good fats and vitamin E and it is a source of soluble fibre and other vitamins and minerals – all good reasons to include it in your diet. However, due to its high fat content it is high in calories. A whole medium sized avocado contains 250 calories – the same as a Mars bar! Whilst an avocado is much better for you than a chocolate bar, is not a low-calorie food. Be mindful when eating mashed versions including guacamole – it is very easy to get carried away with this delicious dip! Stick to around half a medium avocado per serving, which counts as one portion of your ‘5 A Day’.

Dried Fruit Fruits are not just delicious but an important component of a healthy diet. They are real, natural whole foods and a great source of fibre, antioxidants, vitamins and minerals. Whilst fruit contains natural sugars, most have a low glycemic index due to the fibre and fibre-like substances they contain. When fruits are dried the natural sugars are concentrated and the product becomes extremely high in sugar. For example, raisins are 70% sugar and one date can provide 5g of sugar (the same as two digestive biscuits). Due to their moreish sugary nature, it is easy to get carried away. You probably would not sit and eat four apricots and a whole mango but when eating the dried version, it can be easily done! Be aware of your portion sizes and combine dried fruit with other foods (e.g sprinkled on yogurt) to slow digestion and reduce impact on blood sugar levels.

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HEALTHY DOESN’T MEAN LOW-CALORIE Nuts All nuts are nutrition power houses and provide a wide range of essential nutrients including fibre, protein, vitamins, minerals, antioxidant compounds and unsaturated fats. They are low in carbohydrates and sugars and therefore have a very low glycemic index i.e. no blood sugar spikes which makes them a great snack. A portion of nuts is a sustainable source of energy and will supress your appetite. However due to their high fat content (albeit good fats), nuts are very energy rich. For example, 6 brazil nuts contain 190 calories and 10/12 macadamia nuts contain 200 calories. Choose nuts which are in their natural state, with skins on (more fibre), unsalted and not roasted in oil. Some of the best options in of calories and nutritional benefits are almonds, cashews or pistachios (23 nuts, 18 nuts, 50 nuts ~ 160 calories respectively).

Nut/seed Butters As with nuts, nut and butters are packed with nutritional benefits but are also very high in calories. It is even easier to consume a large quantity of nut butter due to the spoon-able format – who has stood in the kitchen eating nut butter straight out of the jar with a spoon? Guilty! Well each tablespoon contains around 100 calories so be careful - thinly spread on sliced fruit, wholegrain bread or crackers for a sustaining snack. Choose 100% nut/seed butters i.e. with no added oil, sugar or salt and ideally include the skin.

Dried Fruit and Nut Bars The range of dried fruit and nut bars on the market is outstanding, hailed as a raw, healthy and natural snack. Whilst they are more nutritious than highly processed snacks, the base is often made from dates or raisins which means that they can be high in sugar. It is not unusual for a bar of this nature to contain around 17g of sugar, just to put that into perspective - a two finger Kit Kat contains 10g of sugar. This type of ‘healthy’ wholefood bar is more suitable as a substitute to a sweet treat rather than as a snack. Varieties that contain oats or have a higher nut content are more filling and sustaining.

Dark Chocolate Good quality darker chocolate varieties (60%-100% cocoa) contain a higher cocoa content than milk chocolate and therefore less sugar. High cocoa chocolate also contains flavonoids which have antioxidant properties and can stimulate endorphins which enhance your mood. However these health benefits do not outweigh the fact the dark chocolate contains just as

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many calories as milk or white chocolate. If you are craving that chocolate hit then go for as dark as you enjoy, but to stick to a sensible portion (around 35g i.e. a small individual size bar).

Greek Yogurt Plain Greek yogurt is a great source of protein and calcium but bear in mind that the authentic full fat varieties are often 10% fat, which means that a portion contains around 210 calories. Once you’ve added honey and other topping, this ‘healthy’ snack could reach around 400 calories. Choose a Greek yogurt which contains around 2% fat (or 5% for a bit more indulgence) to keep the calories down. Without doubt the foods listed above have nutritional benefits over processed foods, for example a fruit and nut bar is most likely better for you than a chocolate bar, or a handful of nuts is certainly more nutritious and sustaining than a packet of crisps. Still include these foods in your diet but choose with care and exercise portion control. Regardless of whether they came from a healthy source or not, if you consume more calories than you burn, the body will store them as fat.

Gluten-Free Foods Gluten-free is a popular diet nowadays, whether you have coeliac disease, an intolerance or just prefer not to consume gluten as a personal choice. Of course, the boom in gluten-free foods available is fantastic for those who are unable to consume gluten for medical reasons. It is important to understand that gluten-free does not mean healthy. Packaged gluten-free foods are highly processed (often more so than their gluten containing equivalents) and have no nutritional benefits. In fact, gluten-free products can contain more saturated fat, sugar and salt than the regular versions, while also being lower in fibre and protein. Not to mention that they are more expensive – don’t waste your money (unless you need follow a gluten-free diet for medical reasons).

Eating smart Eating well is not about deprivation. The emphasis is on what you can eat (not what you can’t), which is delicious nourishing food that will satisfy you and make you feel good. You can still enjoy generous portions of food by making smart choices, smart substitutes and using smart cooking methods. Fill up your plate with healthy low-calorie foods such as salad, vegetables and lean proteins, bulk up your breakfast or snack with fruit. Steam, poach, grill or bake rather than frying in fat to save a lot of additional calories.

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SHOPPING LIST Store Cupboard Foods

Store Cupboard cont’

Fruit & Vegetables

Proteins & Fridge Food

Almonds Arrowroot starch Baking powder Beans Black beans Buckwheat flour Cannellini beans Cashews Chia seeds Chickpeas Chilli oil Coconut aminos Coconut flour Coconut oil Coconut sugar Couscous Dark chocolate Dried apricots Extra virgin olive oil Flaked coconut Fresh ginger Garlic cloves Hoisin sauce Honey Kidney beans Lentils Maple syrup Mustard Onions Peanut butter crunchy Peanuts Pecans Pine nuts Plain flour Polenta Potatoes Pumpkin seeds Quinoa Raisins Rolled oats Sesame oil Sesame seeds Slender Bend Slender Pancake Mix Soy sauce

Sriracha Sundried tomato pesto Sundried tomatoes Sunflower seeds Sweet potatoes Tinned chopped tomatoes Tinned sweetcorn Toasted sesame oil Tomato puree Vanilla extract Vegetable stock White wine vinegar Wholegrain pasta Wholegrain rice Wholemeal bread

Apples Asparagus Aubergine Avocado Baby gem lettuce Baby tomatoes Bananas Bean sprouts Bell pepper Blackberries Blueberries Butternut squash Button mushrooms Cabbage Carrots Celeriac Celery Courgettes Ginger Kale Kale Kiwis Lemons Limes Mango Pak choi Parsnips Peas Pomegranate seeds Portobello mushrooms Radishes Raspberries Red onion Red peppers Rocket Shallots Spinach Spring onions Strawberries Tender stem broccoli

Almond milk Chicken breasts Coconut milk Cod Crème fraiche Eggs Feta cheese King prawns Light mayonnaise Mince turkey Nut milk Quorn mince (frozen)

Herb / Spices Bay leaf Cayenne pepper Chilli powder Dried chilli flakes Fajita spice mix Fresh basil Fresh chillies Fresh chives Fresh coriander Fresh mint Garam masala Ground black pepper Ground cinnamon Ground coriander Ground cumin Harissa Oregano Paprika Sea salt Turmeric

Salmon fillets Seabass fillets Sirloin beef steak Smoked salmon Tinned tuna steak Total 2% Greek yoghurt

Snacks! Handful of nuts (e.g. 23 almonds or 16 cashews) Four scoops of Slender Blend with 200ml almond milk Microwave a few slices of apple, top with cinnamon Mixed bean salad Couple of squares of dark chocolate (70%) 2 carrots with 1/4 tub of hummus Kale chips Seaweed crisps Total 2% Greek yoghurt 170g with a handful of blueberries and a squeeze of honey Slices of apple or banana topped with pure almond butter Lightly salted popcorn or roasted corn kernals Baked coconut chips (unsweetened) Fresh coconut Wholefood/raw snack bar e.g. Nakd

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MY FAVOURITE MEALS Here are 36 of my favourite meals. They are easy to make, delicious and healthy. They are nutritionally balanced to ensure that you are giving your body what it needs for optimum performance. I know that a lot of you won’t have time to cook except for at the weekend. This is why I like to use Bespoke Fuel who deliver freshly prepared food to my door. The consistent quality of the ingredients, presentation, taste, and variation makes it totally different from any other company out there. I like their approach which focuses on healthy wholesome food rather than calorie counting (unless you choose to specify calories in which case they can cater for this). The top four meals in each of the breakfast, lunch and dinner sections below are meals that Bespoke Fuel can prepare and deliver for you amongst lots of other delicious meals they also do. For any of you that live in London and want to get into a really good healthy food routine I would recommend trying Bespoke Fuel (www.bespokefuel.co.uk). They have also kindly given me a discount code for you Fitties - STEF15. Breakfast

Macros

Method

Banana Berry Pancakes

Calories - 391 Protein - 19g Carbohydrates - 24g Of which sugars - 16g Fibre - 4g Fat - 23g Of which saturates - 5g Salt - 1g

1. Pulse cashews in blender, add baking soda, then add eggs, banana and vanilla. 2. Fold in berries. 3. Heat up a pan, add a little coconut oil. Then turn down to medium. Ladle the batter in (about 1/3 a cup per pancake) once it starts to bubble at the edges, flip it. Repeat until all the batter is used. 4. Serve with greek yogurt/ coconut yogurt and extra berries.

Calories - 419 Protein - 25g Carbohydrates - 27g Of which sugars - 5g Fibre - 5g Fat - 22g Of which saturates 5g Salt - 1g

1. Place quinoa and 1/2 cups of water in a small pot over high heat. Bring to boil, cover, reduce heat to low and cook quinoa for 15 minutes or until all the water is absorbed. Fluff with a fork and transfer to a separate bowl to cool for 5-10 minutes. 2. Preheat oven to 350 degrees Fahrenheit. Line a 12 cup muffin pan with muffin liners or use a silicon muffin tin and generously spray the inside of each liner with nonstick cooking spray. 3. In a large bowl, beat together eggs and egg whites. Fold in veggies, onion, avocado, salt and pepper and jalapeño. Fold in cooled quinoa. 4. Divide evenly among prepared muffin pan. 5. Bake for 20-25 minutes or until egg is set and edges are barely golden brown. Cool in pan for 5-10 minutes then immediately transfer to a wire rack to finish cooling. 6. You can play around with the veggies! Try adding mushrooms, zucchini, sweet potatoes.

1/4 cup raw cashews (30g) 1/2 tsp baking powder 2 eggs 1/2 cup mashed banana 1 tbsp vanilla extract 1/4 cup frozen raspberries/ blackberries

Loaded Veggie Quinoa Frittatas 1/4 cup uncooked quinoa 3 whole eggs 1/4 cup spinach, chopped 1/2 tbsp chopped cilantro 1/4 small red bell pepper, diced 1tbsp diced red onion 1/4 ripe avocado, diced pinch salt black pepper Optional: 1/4 jalapeño, seeded and diced

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Courgette Fritters With Poached Eggs 2 cups zucchini grated 1/2 cup white onion grated 2 eggs to beat Buckwheat flour 2 eggs to poach

Chia Berry Cup With Pecan Granola - Serves 1 1/8 cup chia seeds 1/2 cup almond milk / coconut milk 1 tbsp raw honey/ maple syrup 1/8 tsp vanilla extract 1/4 tbsp coconut oil 25g old fashioned oats 10ml nut milk 1 tbsp runny honey 1/4 tsp sunflower seeds 1/4 tsp pumpkin seeds 4g pecans a pinch cinnamon 2g flaked coconut

Overnight Oats 150ml unsweetened almond milk 2 tbsp Total 2% Greek yogurt ⅛ cup (18g) of raisins 50g vanilla Slender Porridge 1 tbsp chia seeds

Perfect Porridge 50g vanilla Slender Porridge 150ml unsweetened almond milk ½ tsp cinnamon ½ banana

Calories 340 Protein 26g Carbohydrates 14g Of which sugars 10g Fibre 9g Fat 20g Of which saturates 6g Salt 0.4g

1. Grate the zucchini and onion, take the grated mixture and squeeze out some excess water. In a mixing bowl, beat eggs with a fork, add zucchini mixture and mix well. 2. Heat a little coconut oil in a pan. Add a heaped spoonful of your prepared mix and cook 2-3 minutes on each side. 3. Meanwhile boil a pan of water and add a tablespoon of white wine vinegar (this is the trick to perfect poached eggs) so you can taste it slightly in the water, then bring back to a rapid boil. 4. Break an egg into a cup and drop it into the water, repeat so that you have two eggs. They will take around 3 minutes to cook depending on how you like the yolk! 5. Gently spoon out the eggs and place onto a paper towel to drain then serve with the fritters.

Calories - 385 Protein - 9g Carbohydrates - 41g Of which sugars - 23g Fibre - 11g Fat - 18g Of which saturates - 5g Salt - 0.2g

1. Soak chia seeds overnight in milk, honey and vanilla. 2. Heat oven to 200 Centigrade. Combine oats, nut milk, coconut oil and honey then spread oat mix on baking tray - bake for 20 mins. 3. Spread pecans on separate tray - bake for 10 mins. 4. Remove both from oven allow to cool then combine with the cinnamon and flaked coconut. 5. Serve the soaked chai seeds with 1/2 cup granola and 3/4 cup mixed berries.

Calories 431 Protein 21g Carbohydrates 55g Of which sugars 26g Fibre 9g Fats 12g Of which saturates 3g Salt 0.5g

1. Add slender porridge, raisins and chia seeds to a bowl or jar. 2. Add the milk and yogurt. Add less if you like it thicker or more if you like it runny. 3. Pop in the fridge overnight for the perfect on the go breakfast.

Calories 282 Protein 13g Carbohydrates 41g Of which sugars 13g Fibre 6g Fat 6g Of which saturates 1g Salt 0.3g

1. In a medium size saucepan add the almond milk and warm without bringing to the boil. 2. Mix in the slender porridge and stir until you are happy with the consistency. 3. Add in the banana and cinnamon then mix for a few minutes so that the flavours come out. 4. Serve in a bowl, sprinkle with some cinnamon.

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Spicy Avocado On Toast 2 slices of wholemeal bread ½ avocado ½ fresh chilli Juice of ½ lime ½ tbsp extra virgin olive oil

Protein Plate 2 slices of smoked salmon 2 eggs 2 portabello mushrooms 2 handfuls of spinach Handful of baby tomatoes ½ a tin of cannelloni beans Juice of ½ a lime ½ fresh chilli

Veggie Omlette 2 eggs 5 spring onions ½ red pepper Handful of spinach Handful of baby tomatoes Handful of small mushrooms 2 tbsp feta cheese (crumbled)

Kale Strawberry & Banana Smoothie 3 scoops vanilla Slender Blend 1 cup kale 1/2 small banana 1/2 cup strawberries 2 tbsp Greek yoghurt 1 cup unsweetened almond milk

Slender Snickers Smoothie 3 scoops salted caramel Slender Blend 1 scoop chocolate Slender Blend or 1 tbsp cocoa powder 1 tbsp crunchy peanut butter 1 tbsp fat free Greek yoghurt 300ml almond milk 1 tsp chopped peanuts

Calories 370 Protein 9g Carbohydrates 30g Of which sugars 3g Fibre 8g Fat 22g Of which saturates 4g Salt 0.8g

1. Pop the avocado in a bowl and crush with fork. 2. Add in the lime juice, freshly chopped chillies & extra virgin olive oil. Mix together to desired consistency ( I like mine a little chunky). 3. Pop your bread in the toaster, I prefer wholemeal, the healthiest option is rye if you want to try this. 4. Serve the mix on the toast and sprinkle over some leftover chopped chillies.

Calories 458 Protein 40g Carbohydrates 26g Of which sugars 12g Fibre 10g Fat 19g Of which saturates 5g Salt 3.3g

1. Add 1 tsp of coconut oil to a non stick frying pan. 2. Crack the eggs in to a mug & whisk, then add the mixture to pan and continue to slowly mix. 3. Add the mushrooms, cannelloni beans and chopped tomatoes to another non stick pan and keep turning them whilst they cook. Add some spices of your choice. 4. Place the smoked salmon on the plate, squeeze over the lime, then serve the eggs, mushrooms, beans and chopped tomatoes. 5. Garnish with the freshly chopped chillies and pepper.

Calories 276 Protein 21g Carbohydrates 10g Of which sugars 9g Fibre 5g Fat 15g Of which saturates 6g Salt 1g

1. Chop the vegetables finely. 2. Crack the eggs into a bowl, mix well. 3. Add 1 tsp of coconut oil into a non stick frying pan and cook the vegetables for a few minutes. 4. Pour in the eggs and cook over a medium heat until almost set and then fold in half. 5. Sprinkle on some feta, then fold in half and serve.

Calories 316 Protein 31g Carbohydrates 27g of which sugars 23g Fibre 7g Fat 7g Of which saturates 1g Salt 0.9g

1. Add all ingredients to a blender and pulse until smooth.

Calories 297 Protein 35g Carbohydrates 13g of which sugars 11g Fibre 2g Fat 12g Of which saturates 2g Salt 1g

1. Add all ingredients, except the peanut butter and chopped peanuts to a blender and process until smooth. 2. Add peanut butter and pulse until mixed in but still keeping in the crunch! Sprinkle with chopped peanuts to serve.

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Slender Berry Pancakes

Calories 447 Protein 23g Carbohydrates 49g Of which sugars 20g Fibre 7g Fat 16g Of which saturates 5g Salt 1g

1. Add the pancake mix and milk in a shaker and shake. 2. Add a tsp of coconut oil to a non stick pan on medium heat and add the batter to the centre of the pan. 3. Cook for a couple of minutes on each side or until crispy and golden. 4. Serve with a dollop of yoghurt, sprinkle of cinnamon and a scattering of nuts, then finish with a drizzle of honey.

Lunch

Macros

Method

Spiralized Pad Thai Serves 1

Calories - 569 Protein - 36g Carbohydrates - 19g Of which sugars - 12g Fibre - 7g Fat - 36g Of which saturates - 11g Salt - 2g

1. Mix all the sauce ingredients together in a bowl until well combined, then set aside. 2. Prepare all the other ingredients and place them next to the hob so that they are close at hand when you start to stir-fry. 3. Heat the oil in a wok until very hot, then add the shallot and stir-fry over a high heat for 1 minute before adding the garlic. 4. When the garlic is starting to colour, add the beaten eggs, stirring all the time so that it scrambles. Before it is completely cooked, add the prawns. 5. Toss and stir the egg and prawns until the egg is cooked through, then add the courgette noodles and the prepared sauce. 6. Give the ingredients a good toss and leave to cook and steam for a couple of minutes so that the courgette is no longer raw. 7. Add the remaining ingredients and mix well.

Calories - 580 Protein - 40g Carbohydrates - 42g Of which sugars - 16g Fibre - 10g Fat - 26g Of which saturates - 4.5g Salt - 1.1g

1. In a small container with lid add coconut aminos/tamarind, vinegar, minced ginger, olive oil, hoisin sauce, toasted sesame oil, chili oil, sriracha, sea salt and chopped green onions. Secure the lid and shake vigorously. 2. Put chopped cabbage, shredded carrots, cilantro, sesame seeds, cashews, shredded chicken, and enough dressing to coat (around half) into a large bowl and mix until well incorporated. 3. Serve with 75g of cooked brown rice.

50g Protein World Slender Pancake mix 100ml of unsweetened almond milk 2 tbsp 2% Total Greek yogurt Ground cinnamon Handful of crushed nuts (e.g. almonds, cashews and pecans) 1 tsp honey 1 cup blueberries and raspberries

1/2 tbsp coconut oil/ olive oil 1/2 shallot, chopped 1/2 garlic cloves, thinly sliced 1 free-range eggs, beaten 100g cooked peeled prawns 1 large courgettes spiralized 1 handfuls of bean sprouts 3 radishes, roughly chopped 2 tbsp chopped chives 50g roasted salted cashew nuts, roughly chopped by hand For the sauce: 2 tbsp lime juice 1 hot red chilli, deseeded and chopped 1 tbsp coconut aminos/ tamarind 1 tsp maple syrup

Chinese Chicken Salad 1/2 cups shredded carrots 1/4 head of a large Napa Cabbage, chopped into very thin strips 1/8 cup chopped cilantro 1/2 tbsp black sesame seeds 1/2 tbsp white sesame seeds 1/8 cup cashews (not if it adds too much fat) 1 roasted chicken breast, torn into shreds 1/8 cup coconut aminos/tamarind 1 tbsp white wine vinegar 3/4 tbsp finely minced ginger 3/4 tbsp olive oil 1/2 tbsp Hoisin sauce  1/4 tbsp  Toasted Sesame Oil  1/4 tsp Spicy Chili Oil  1/4 tsp Sriracha  sea salt 1 1/4 chopped green onions, green and white parts 75g cooked brown rice

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Harissa Portobello Mushroom Lettuce Taco Serves 2 225g portobello mushrooms 30g harissa 1.5 tbsp olive oil 1/2 tsp ground cumin 1/2 tsp onion powder Baby gem lettuce 75g cooked brown rice

Calories: 336 Protein: 7g Carbohydrates: 15g Of which sugars: 4g Fibre: 6g Fat: 26g Of which saturates 5g Salt 0.21g

1. Cook the rice in boiling water for 12-15 minutes. 2. Remove the stem of the portobellos. Peel off the outside. Mix harissa, 1/2 olive oil, cumin, and onion powder in a bowl. 3. Brush each mushroom with the harissa mixture, making sure to cover the edges of the mushroom as well. Let them marinade for 15 minutes. 4. For the Guac, Halve and pit the avocados and scoop out the flesh. Mash avocados and mix in chopped tomatoes, red onion, lime juice, salt, and coriander. 5. Rinse baby gem leaves. 6. When the mushrooms are done marinating, heat 1 tablespoon of olive oil in a skillet or sauté pan over medium-high heat. Place the portobello mushrooms in the pan and cook for 3 minutes. 7. Flip over and cook for another 2 to 3 minutes. Each side should be browned. Let the mushrooms rest for 2 to 3 minutes before slicing. 8. Fill the gem leaves with rice, a few slices of portobello. Add guacamole, chopped tomatoes, Sour cream, and cilantro to your liking.

Calories 547 Protein 46g Carbohydrates 47g Of which sugars 21g Fibre 11g Fat 17g Of which saturates 3g Salt 0.37g

1. Add couscous to a pan of boiling water and cook for 10-15 minutes or until fluffy. 2. In a bowl, add ingredients for the sauce and whisk together. 3. Set a nonstick skillet on medium-high heat, and spray with coconut oil. When the skillet is hot, toss in garlic and sear for about two minutes. Toss in the Cod pieces. Cook the cod for about 6-8 minutes, or until the outside is seared. 4. Next, toss in chopped bell peppers and sear for about three minutes. Stir the mixture with a wooden spatula. 5. Slowly pour in the tomato sauce, stirring frequently. Toss in the raw cashews and stir the leave to cool. 6. Garnish with green onions serve with 1/2 cup brown rice or quinoa.

Calories 421 Protein 22g Carbohydrates 62g Of which sugars 16g Fibre 18g Fat 5g Of which saturates 2g Salt 2g

1. Add 1 tsp of coconut oil in the non stick frying pan, add the chopped onions and cook through. 2. Finely chop the tomatoes. 3. Add in the tomatoes, beans and crushed garlic clove then stir through. 4. Add the paprika and pepper. 5. Toast the bread, pop on the plate and place the yummy beans on top. 6. Sprinkle of parmesan for extra flavour.

Calories 470 Protein 36g Carbohydrates 62g Of which sugars 23g Fibre 9g Fat 7g Of which saturates 1g Salt 0.6g

1. Chop the onion finely. 2. Place the tuna in a bowl, mix in the sweetcorn and chopped onion. 3. Add in the light mayonnaise. 4. Prick the sweet potato with a fork, and put in the microwave for 5 minutes. 5. Add the tuna mix on the sweet potato and season with some pepper.

Guacamole: 1 medium ripe avocados 1 tbsp chopped tomatoes 1 tbsp chopped red onion 1 tbsp lime juice pinch of salt 1 tbsp chopped coriander

Kung Pao Cod 120g Cod (cut into 6 dice) or any meaty fish 1 cloves chopped garlic 1/2 cups snow peas 3/4 cups bell peppers (yellow, orange and red) 1/4 cup cashews (raw) 1 tbsp coconut aminos 1 tbsp water 1/2 tbsp tomato paste 1/4 tbsp rice vinegar 1/2tbsp coconut sugar 1/4 tbsp minced ginger 1/4 tbsp red chilli pepper sauce 1/4 tbsp arrowroot starch chopped spring onions for garnish coconut oil to cook 50g Israeli Couscous

Special Beans on Toast 1 slice wholemeal bread 1 tin cannelloni beans Handful of baby tomatoes ½ onion 1 garlic clove ½ tsp paprika ½ tsp pepper 1 tsp parmesan

Simple Sweet Potato 1 medium sweet potato (with skin) 1 tin of tuna in spring water ½ tin sweetcorn drained (reduced salt) ½ white onion 2 tbsp light mayonnaise

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Chicken Skewers 1 medium chicken breast 1 small aubergine 1 small butternut squash 1 courgette 3 crushed garlic clove ½ tsp garam masala ½ tsp paprika

Prawn Stir Fry 165g uncooked king prawns 1 pak choi 1 red pepper 2 handfuls of mushrooms ½ red onion 4 tender stem broccoli 2 crushed garlic cloves 2 tbsp soy sauce 3cm piece of ginger Juice of 1 lime Bunch of fresh coriander ½ fresh chilli

Spicy Salmon 1 salmon fillet Juice of 1 lime ½ tsp paprika ½ tsp ground coriander ½ tsp chilli powder 65g uncooked wholegrain rice ½ ripe avocado Handful of baby tomatoes ½ mango 2 spring onions Bunch of fresh coriander

Roasted Carrot & Ginger Soup - Serves 2 4 medium carrots 1 large onion, chopped 2 garlic clove, chopped 2 tbsp ginger, chopped 2 tbsp Protein World Coconut Oil  850ml vegetable stock ½ tsp ground nutmeg

Calories 305 Protein 44g Carbohydrates 19g Of which sugars 12g Fibre 9g Fat 4g Of which saturates 1g Salt 0.2g

1. Slice the chicken breasts into cubes, season with 1 crushed garlic clove, garam masala and paprika. 2. Chop the vegetables into chunks ready to roast. 3. Place the vegetables in a shallow roasting tin, drizzle with sunflower oil and toss around with 2 crushed garlic cloves and throw in some extra whole garlic gloves. 4. Roast the vegetables for 30 minutes then add in the chicken skewers for a further 10 minutes. 5. Plate up and enjoy.

Calories 324 Protein 42g Carbohydrates 26g Of which sugars 22g Fibre 11g Fat 3g Of which saturates 0.6g Salt 6g

1. Finely chop the onions and slice up the vegetables. 2. Add 1 tsp of coconut oil to a non stick frying pan and fry off the onions and garlic for 3 minutes. 3. Add in the rest of the vegetables, grate in the ginger and add some soy. 4. Add pepper, some of the freshly chopped coriander and some of the freshly chopped chillies. 5. Mix well until almost cooked through, then add in the king prawns to cook for 3 minutes. 6. Serve in a bowl and garnish with a splash of soy, a squeeze of lime, the rest of the freshly chopped chillies and freshly chopped coriander.

Calories 567 Protein 31g Carbohydrates 32g Of which sugars 13g Fibre 9g Fat 31g Of which saturates 6g Salt 0.3g

1. Put the salmon in a bowl and pour over the lime juice, paprika, ground coriander and chilli powder. 2. Chop up the avocado, baby tomatoes, mango, spring onions and coriander for the salsa. 3. Put the rice into boiling water for 12-15 minutes. 4. Add 1 tsp of coconut oil to a non stick frying pan and place the salmon skin side down first until crispy then turn until cooked through. 5. While the rice and salmon are cooking mix the salsa ingredients together adding the lime juice. 6. Once the salmon is cooked, serve with rice and the salsa.

Calories 260 Protein 3g Carbohydrates 27g of which sugars 22g Fibre 10g Fat  13g Of which saturates 10g Salt 3g

1. Preheat your oven to 200 degrees C. Toss chopped carrots with 1 tbsp melted coconut oil and place on a baking sheet. Roast for 30 minutes. 2. In a large pot, add remaining tbsp of coconut oil on medium heat. Add onion, garlic, and ginger and cook for 2-3 minutes, stirring constantly. 3. Add roasted carrots and vegetable stock and bring to a boil for 2 minutes. Add the nutmeg, reduce heat to low and allow to simmer with the cover on for 30 minutes. 4. Transfer soup to a blender and puree until it is a smooth consistency. Flavour with salt & pepper to taste.

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Sweet Potato Falafel 250g dried chickpeas 175g diced sweet potato 175g diced butternut squash 1 tbsp coconut oil 1/2 large white onion 1 garlic clove 1/2 tsp ground cumin 1/2 tsp chilli flakes 2 tbsp plain flour 1 tsp baking powder 2 scoops Protein World Super Seeds Blend

Per ball/patty Calories 73 Protein 2g Carbohydrates 9g of which sugars 3g Fibre 2g Fat 3g Of which saturates 1g Salt 0.1g

1. The night before you want to make the falafel, put the chickpeas in a large bowl with plenty of cold water and leave to soak overnight. 2. Heat the oven to 180 degrees C. 3. Put the squash and sweet potato on a baking tray, drizzle with the oil and toss to coat.  4. Bake for 25-30 mins, or until soft and beginning to caramelise.  5. Remove from the oven and leave to cool. Blitz in a food processor until almost smooth and then put the mixture in a bowl and leave in the fridge. 6. When you are ready to make the falafel, heat the oven to 200 degrees C. 7. Drain the chickpeas, then put them in a food processor with the onion and garlic.  8. Blitz until you have a coarse, thick paste with very finely chopped pieces of chickpea still visible.  9. Be careful not to over-process or it will become too mushy – test by scooping a small amount into your hand and squeezing: it should hold its shape. 10. Tip the mixture into a large bowl, then add the prepared sweet potato and squash, spices, flour and baking powder.  11. Season with salt and mix until well combined. Cover and chill in the fridge for 30 minutes -1 hour. 12. With wet hands, roll the mixture into small balls (about 40g each) – don’t worry about the shape being too perfect. Roll each ball in the Protein World Super Seeds Blend to coat lightly. 13. Line a baking tray with baking parchment and lightly grease with oil.  14. Place the falafels on it and bake in the oven for 25 minutes (or until crisp and golden all over), turning once or twice throughout cooking. Serve hot with some salad.

Calories 423 Protein 35g Carbohydrates 6g Of which sugars 4g Fibre 12g Fat 25g Of which saturates 11g Salt 2.5g

1. Grate the courgette then add to a large bowl and sprinkle with the salt and toss well. Leave for 10 minutes. 2. Lay a clean towel and pile the grated courgette in the centre. Holding the tea towel over the sink, gather the sides together and twist them tightly until all the liquid from the courgette has run out. 3. Add the courgette, coconut flour, eggs, pepper and cayenne. Stir to combine and then roll the mixture into two balls and flatten them to make thick patties. 4. Heat a large frying pan over medium-low heat with a tbsp of coconut oil. Cook the rostis for 5-8 minutes on each side or until golden brown. Remove form the heat, transfer to a baking sheet and put them in the oven to keep warm. 5. To make the poached eggs, heat a small pan of boiling water, crack the eggs in and cook for 3-4 minutes. 6. Place the wilted spinach on a plate, followed by the rostis, spoon the poached eggs over and then top with salmon and chives. Season with salt and pepper.

Makes 12 balls, serving is 4 balls

Courgette Rosti With Smoked Salmon And Poached Eggs - SERVES 2 1 medium courgette, grated (about 5 cups) 2 tsp sea salt 30g coconut flour 1 egg, beaten 1 tsp black pepper ¼ tsp cayenne pepper, optional 1 tbsp Protein World Coconut Oil To serve: 4 medium eggs 2 large slices of smoked salmon, to serve Sea salt and pepper, to season 2 tsp fresh chives, chopped 1 cup wilted spinach

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Dinner

Macros

Method

Salmon And Garlic Mishroom Lentil Salad serves 2

Calories 552 Protein 40g Carbohydrates 31g Of which sugars 7g Fibre 11g Fat 28g Of which saturates 5g Salt 3g

1. Cook the puy lentils according to pack instructions in water or stock with a sprig of thyme and a bay leaf. Once cooked remove the herbs from the pan and set aside. 2. Cook the salmon fillets in the oven at 180 degrees centigrade for 12 to 15 minutes until cooked through. 3. Put a frying pan on a medium heat. Chop the garlic and put in the pan with oil. Gently cook until the garlic is soft, add the mushrooms and the other sprig of thyme. 4. Once cooked remove from pan, while these are cooling down slightly make the dressing. Combine all ingredients in a bowl and whisk until combined. 5. Combine lentils, mushrooms, rocket and dressing and season with sea salt and black pepper to taste.

Calories 554 Protein 32g Carbohydrates 49g Of which sugars 21g Fibre 16g Fat 22g Of which saturates 4.5g Salt 2g

1. Boil potatoes, once fully cooked mash them up. 2. Peel and cut root vegtables into thick chips. 3. Toss each veg (chips) separately in oil and paprika (they will all cook at slightly different speeds). Bake in oven at 200 Centigrade until cooked 15-20 mins. 4. While chips are cooking cut salmon into ¼ inch cubes. Bake salmon in oven until flakey at 200 Centigrade for 5 mins. 5. In a large bowl, combine salmon, ginger, scallions, cilantro, eggs, lime juice, mash potato and salt to make the patties. 6. Heat oil in a large skillet over medium high heat. Sauté patties until golden brown, 4-5 minutes per side.

2 salmon fillets 200g puy lentils 1 bay leaf 2 thyme sprigs 800ml vegetable stock (or water) 1 tbsp olive oil 200g chestnut mushrooms, chopped 200g large flat or Portobello mushrooms, sliced 2 garlic cloves, peeled and finely chopped 100g rocket leaves Sea salt and freshly ground black pepper

Salmon Burger With Smoked Paprika Root Vegtable Fries 100g skinless salmon filet 1/4 tbsp fresh ginger, peeled and minced 1/16 cup fresh scallions, finely chopped 1/6 cup fresh cilantro, minced 1 small egg 1/4 tbsp lime juice 1/4 tsp sea salt 1 tbsp water 50g mash potato coconut oil for frying Root Veg chips: 100g Celeriac 100g sweet potato 100g carrots 100g parsnips 1/2 tbsp smoked paprika olive oil to coat

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Turkey Bolognese With Courgettie 1/2 tbsp coconut oil 1/4 lb or (115g) lean ground turkey 1/4 onion 1/4 celery stalk salt and pepper pinch red pepper flakes 1/2 clove garlic minced 200g chopped tomatoes 1/4 tbsp tomato paste 1/4 tbsp dried oregano 1/2 tbsp fresh basil 2 courgettes

Grilled Mediterranean Vegetable Salad With Grilled Polenta And Basil Pesto For the Polenta: ½ cup polenta 2 cups water ½ teaspoon garlic powder ¼ teaspoon sea salt

Calories 317 Protein 35g Carbohydrates 17g Of which sugars 15g Fibre 8g Fat 9g Of which saturates 6g Salt 0.21g

1. In a skillet, oil over medium-high heat. Sauté the onion and celery until begin to become clear in colour. Add garlic, and sauté for 1 minute. Add ground turkey. Season with salt, pepper, and red pepper flakes. 2. Sauté the turkey mixture, breaking the turkey into small pieces, until turkey is cooked through, about 10 minutes. 3. Add the tomato paste and cook for another minute then add the crushed tomatoes and oregano. 4. Bring to a boil, then lower heat to medium-low and simmer for 20 minutes. Add basil, and stir to combine everything really well. 5. Prepare the courgettie using a spiralizer. (Alternatively use whole wheat pasta). 6. In another pan heat a drizzle of olive oil over medium-high heat. Add the courgette noodles and cook about 3 minutes, stirring occasionally. 7. When the Courgette noodles are ready put on a plate and serve turkey bolognese over the noodles.

Calories 450 Protein 12g Carbohydrates 41g Of which sugars 18g Fibre 13g Fat 23g Of which saturates 3g Salt 1.5g

1. In a medium saucepan, bring the polenta, water, garlic powder, and salt to a boil, stirring frequently, until mixture thickens to a creamy consistency, 3 to 4 minutes. 2. Spoon the mixture into an lightly oiled 8x8 inch pan. Let the polenta cool completely. 3. Slice in to 2-inch squares and brush each side with olive oil. Place on a preheated grill, cook each side until browned. 4. Grill vegtables until soft to the touch, allow to cool as otherwise will cook the rocket when added to the salad. 5. For the pesto place basil, olive oil, lemon, garlic, and salt into a food processor. Process until you achieve a smooth texture. You will need to scrape the sides a few times. Then add the hemp seeds (or pumpkin seeds) and pulse until desired pesto consistency. 6. Place the rocket on to the plate, place the veg on top with the grilled polenta and then drizzle with pesto. ( For a nice change add Feta too!)

For the Veg: 1 aubergine (cut into 1inch thick discs) 1 courgette cut length ways in half 1 red pepper (de seeded and Cut in 1/4) 1/2 onion cut into wedges Olive oil For the Pesto: 1/4 bunch fresh basil (leaves only) 1 tbsp olive oil 1/4 tsp fresh lemon juice 1/4 clove of garlic, minced pinch sea salt 1 tbsp hemp seeds or raw pumpkin seeds

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3 Bean Chilli - Serves 4

1 large carrot 1 large celery stick 1 onion 1 garlic clove 1 tbsp tomato puree 1 tbsp ground coriander 1 tsp smoked paprika 1 tsp mild chilli powder 1 tsp cumin 240g uncooked whole grain rice 1 tsp soy sauce 1 red pepper 1 tin kidney beans 1 tin black beans 1 tin cannelloni beans Bunch of fresh coriander

Spiced Cauliflower And Chickpea Curry 65g uncooked wholegrain rice 1/2 cup of water 1/2 onion 1 garlic clove 2cm stick of fresh grated ginger 1/2 tsp cumin 1/2 tsp turmeric 1/2 tsp garam masala 1 tsp dried chilli flakes 1/2 cup vegetable stock 1/2 tin chopped tomatoes 1/2 tin chickpeas 100g cauliflower 1 cup of peas Bunch of fresh coriander

Stuffed Peppers 100g Quorn mince 2 red peppers 1 aubergine 1 onion 2 cloves of garlic 1 tin chopped tomato ½ cup of vegetable stock Handful of fresh basil 2 tbsp grated vegetarian hard cheese

Calories 467 Protein 20g Carbohydrates 77g Of which sugars 16g Fibre 21g Fat 3g Of which saturates 0.3g Salt 0.9g

1. Add 1 tsp of coconut oil to a non stick frying pan. 2. Finely chop the onion, garlic and dice the carrot and celery. Slice the pepper. 3. Add in the onion, garlic, carrot, celery and cook on a medium heat for 8 minutes. 4. Add the tomato puree and stir for 1 minute before adding the cumin, coriander, smoked paprika and chilli power, stir for another minute. 5. Add in the tin of chopped tomatoes, chopped pepper, soy sauce then leave to simmer on a low heat for 15 minutes, stirring occasionally. 6. Add the cup of wholegrain rice to boiling water for 12-15 minutes. 7. Add in all the beans, stir and let it simmer on a low heat for 10 minutes. If it starts to get dry add a bit of water. 8. Add the rice and 3 bean chilli to your bowl and garnish with some freshly chopped coriander. A dollop of 2% Total Greek yoghurt goes well.

Calories 552 Protein 25g Carbohydrates 85g Of which sugars 14g Fibre 18g Fat 8g Of which saturates 0.7g Salt 3.1g

1. Add the wholegrain rice to boiling water for 12-15 minutes. 2. Add 1 tsp of coconut oil to a non stick frying pan. 3. Add the finely chopped garlic, onion and grated ginger to cook for 5 minutes. 4. Add the coriander, cumin, turmeric, garam masala and chilli flakes. Cook for a further 3 minutes. 5. Stir in the tomatoes and stock, bring to boil then reduce the heat and simmer for 2 minutes. 6. Add the cauliflower and chickpeas, simmer over a low heat for 5 minutes. 7. Add the peas for 2 minutes. Season with a touch of salt and pepper. 8. Serve in a bowl and garnish with freshly chopped coriander.

Calories 337 Protein 24g Carbohydrates 29g Of which sugars 22g Fibre 17g Fat 10g Of which saturates 0.6g Salt 4.6g

1. Bake the aubergine for 20 minutes at 180 degrees C. 2. Finely chop the onions, fresh basil and garlic clove. Remove the tops, seeds and veins of the red peppers. 3. Add 1 tsp of coconut oil to a non stick frying pan and fry the onions until soft. 4. Add in the Quorn mince, garlic, chopped tomatoes, vegetable stock, basil and bring to the boil, then simmer for 5 minutes. 5. Cut the aubergine in half and scoop out the inside, stir this into the Quorn mix. 6. Place the peppers upright on a baking tray and spoon in the Quorn mix, bake for 30 minutes. 7. Serve and add a tablespoon of vegetarian hard cheese on each pepper.

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CHICKEN FAJITAS 1 chicken breast ½ onion 1 red pepper fresh chilli ½ packet of fajita spice mix 1 garlic clove ½ tin of lentils (drained) ½ lime 1 tbsp Total 2% Greek yogurt 4 baby gem lettuce leaves

Lemon Fish 1 sea bass fillet 3 tbsp peas 90g tender stem broccoli 80g asparagus 60g uncooked wholegrain rice Juice of ½ lemon Tsp oregano Pinch of sea salt and pepper

Salmon Fishcakes - Makes 14 Fishcakes 800g salmon fillets, roughly chopped 1 red chilli, chopped 2 spring onions, finely chopped ½ red onion, finely chopped Juice of 1 lime or ½ lemon 1 egg Piece of fresh ginger, grated Bunch of fresh coriander 2 tsp Protein World Coconut Oil 100g spinach leaves 1 lemon, cut onto wedges 1 tsp crème fraiche

Calories 444 Protein 53g Carbohydrates 31g Of which sugars 26g Fibre 10g Fat 6g Of which saturates 2g Salt 3.5g

1. Add 1 tsp of coconut oil to a non stick frying pan. 2. Finely chop the onion, garlic clove and chilli. Slice the chicken and red pepper. 3. Add the chicken, red pepper, garlic, onion and lentils to a bowl and stir with the fajita spice mix. 4. Add the mix to the frying pan and cook until the chicken is cooked through. 5. Fill the lettuce leaves and garnish with squeezes of lime and a teaspoon of Greek yoghurt on each.

Calories 624 Protein 50g Carbohydrates 82g Of which sugars 8g Fibre 14g Fat 7g Of which saturates 1g Salt 0.3g

1. Place the fish in a bowl with lemon juice, oregano, sea salt, pepper, let it marinate for 5-10 minutes. 2. Wrap the fish in foil and place on a baking tray, bake at 180 degrees C for 15 minutes. 3. Add the wholegrain rice to boiling water for 12-15 minutes. 4. Add 1 tsp of coconut oil to a non stick frying pan. 5. Add the broccoli, asparagus and peas to the frying pan, season with lemon, salt and pepper, fry for 5 minutes. 6. Drain the rice and serve with the seabass fillet and vegetables.

Per Fishcake  Calories 156 Protein 15g Carbohydrates 0.6g Sugar 0.5g Fibre 0g Fat  10g Of which saturates 2g Salt 0.1g

1. Place the salmon, chilli, spring onions, red onion, lime or lemon juice, egg, ginger, spinach and coriander in a  food processor or blender and blitz together, making sure you retain little texture. 2. Divide the fish cake mixture into 4 portions and carefully shape into 4 cakes about 2.3cm thick. Transfer to a plate, cover and chill for 30-60 minutes. 3. Heat the coconut oil in a large, non-stick frying pan over a high heat, and cook for the fish cakes for 2-3 minutes one each side. 4. Serve 2-3 fishcakes per person with vegetables or a salad and scatter some coriander leaves, lemon juice and a dollop of crème fraiche. 5. Makes 14 fishcakes.

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Moroccan Spiced Vegetable Tagine - Serves 3 2 tbsp Protein World Coconut Oil 4 carrots, cut into chunks 2 garlic cloves, minced 4 small parsnips, or 3 large, cut into chunks 3 red onions, cut into wedges 2 red peppers, deseeded and cut into chunks 1 cup couscous 1 tsp each ground cumin, paprika, cinnamon and mild chilli powder Small handful of soft dried apricots 400g can chopped tomatoes 400g can chickpeas 1 tsp honey

Summer Super Seed Pasta 2 cups wholegrain pasta 1/2 tin black beans (drained) 1 cup sweetcorn 1/2 cup asparagus, chopped 2 tsp olive oil 1/3 cup fresh basil, chopped 30g Protein World superseed blend

Calories 539 Protein 19g Carbohydrates 88g Of which sugars 26g Fibre 15g Fat 8g Of which saturates 4g Salt 0g

1. Heat oven to 200 degrees C. Scatter the vegetables over a couple of baking trays, drizzle with 1 tbsp coconut oil, season, then rub the oil over the veg with your hands to coat. Roast for 30 minutes until tender and beginning to brown. 2. Meanwhile, add couscous to a pan of boiling water and cook for 10-15 minutes or until fluffy. 3. Fry the spices in 1 tbsp coconut oil– they should sizzle and start to smell aromatic. Tip in the tomatoes, chickpeas, apricots, honey and a can of water. Simmer for 5 minutes until the sauce is slightly reduced and the apricots plump, then stir in the veg and some seasoning. 4. Serve with couscous and enjoy!

Per serving Calories 513 Protein 14g Carbohydrates 42g of which sugars 8g Fibre 12g Fat 29g of which saturates 4g Salt 1g

1. Cook pasta according the package directions. Drain and rinse, and set aside. 2. Preheat the oven to 200 degrees C and line a baking sheet with parchment paper. Cut the asparagus into thirds, toss in olive oil and place in the oven for 10-12 minutes. 3. Mix the pasta, black beans, corn, asparagus, basil, and superseed blend together in a bowl. 4.To make the sun dried-tomato pesto, blend all ingredients together in a food processor. Salt and pepper to taste. 5. Mix 3-4 tbsp of the pesto into the pasta salad and taste. Add more pesto if desired.  Serves 4

Sundried tomato pesto: 1 cup sundried tomatoes 1 cup basil leaves 2 garlic cloves 1/4 cup toasted pine nuts 3 tbsp olive oil

Overseen by Faye Townsend and Omar Walker, ed Associate Nutritionists at Protein World.

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Training

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CARDIO – HIIT AND LISS Cardiovascular exercise is great for heart health. It also improves our ability to recover between workout sets and thus increases our work capacity. HIIT (High Intensity Interval Training) This cardio exercise strategy involves alternating short periods of high intensity exercise (at 70-90% of your maximum heart rate) with less intense recovery periods (at 60-65% of your maximum heart rate). HIIT lasts for no longer than 20 minutes so it can be integrated easily into a workout. You will kick start your engine, activate more muscles and burn calories for up to 24 hours afterwards. LISS (Low Intensity Steady State) This is cardio performed at a low intensity at 60 – 65% of your max heart rate. It is an easy way to burn calories without affecting your performance lifting weights. You can incorporate this as mentioned in the active rest days page (p.64). HIIT is incorporated into the 12 week plan as follows; Phase 1 - (weeks 1 - 3) = 2 x HIIT Phase 2 - (weeks 4 – 6) = 2 x HIIT Phase 3 - (weeks 7 – 9) = 3 x HIIT Phase 4 - (weeks 10 – 12) = 4 x HIIT When performing the HIIT exercises such as jumping squats, jumping lunges, mountain climbers, high knees, burpees choose a resistance that will challenge you i.e. add ankle weights if you are finding it too easy. Make sure you push yourself as hard as possible and complete all the reps. The 6 exercises in each circuit should be performed back to back with rest at the end of the 6th exercise.

HIIT CIRCUIT 1

SETS

REPETITIONS

REST (s)

JUMPING SQUAT

4

20

0

JUMPING LUNGE

4

20

0

BURPEE

4

20

0

HIGH KNEES

4

45 seconds

0

MOUNTAIN CLIMBERS

4

30

0

SKIPPING

4

60 seconds

45

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CARDIO – HIIT AND LISS HIIT CIRCUIT 2

SETS

REPETITIONS

REST (s)

PRESS UPS

4

20

0

SIT UP

4

30

0

TRICEP DIPS

4

20

0

BURPEES

4

20

0

HIGH KNEES

4

45 seconds

0

SKIPPING

4

60 seconds

45

SETS

REPETITIONS

REST (s)

KETTLEBELL SWINGS

4

30

0

DUMBELL SQUAT TO PRESS

4

20

0

PLANK HIP DIP

4

20

0

JUMPING SQUATS

4

20

0

PRESS UPS

4

20

0

SKIPPING

4

60 seconds

45

SETS

REPETITIONS

REST (s)

BOX JUMPS

4

15

0

PLANK SHOULDER TOUCHES

4

15 each side

0

CHEST TO FLOOR BURPEES

4

20

0

JUMPIN LUNGES

4

20

0

DUMBELL SQUATS

4

20

0

SKIPPING

4

60 seconds

45

HIIT CIRCUIT 3

HIIT CIRCUIT 4

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FEET PLACEMENT Feet Placement The importance of feet placement is something that isn’t stressed enough. The feet are your point with the floor so correct positioning helps with stability and posture. Altering feet placement can change which muscles you are targeting, this can also be useful to add variety to your workouts. If you feel that you are not hitting the muscles you want, then simply try changing your stance.

Squat Basic stance - feet shoulder width apart, overall leg development. Wide stance – targets inner thigh muscles and hamstrings. Narrow stance - targets outer thigh muscles and quads. Elevating your heels with plates – targets quadriceps more. Elevating your toes with plates - targets hamstrings and glutes more.

Glute Bridges Wide stance – targets glutes more. Narrow stance – targets hamstrings more.

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GLUTE ACTIVATION Activate Your Ass Even though our booty is one of our biggest muscles, it is very lazy. Due to the modern lifestyle, we spend a lot of time sat on our ass, so the majority of the time it is turned off. We all know you don’t get a booty by sitting on it. We need to activate our booty before doing weights or cardio which tells our glutes to wake up! This ensures that when we do weights it becomes fully engaged so that we can get the most out of the workout. This will also help to prevent injury. Aim to do either routine 1 or 2 before every workout. I advise all you Fitties to do the exercises below with a resistance band to increase the intensity and burn. They are worth buying as they are very versatile and can be used for workouts at home, outdoors and on holiday. Explanations on how to perform each exercise are in the exercise glossary and demonstrations on my You Tube. The resistance band I use is the peach band at peach-band.com. Get your own using my discount code STEF10 to get 10% off.

My Favourite Exercises - Routine 1 and 2

ROUTINE 1

EXERCISE

SETS

REPETITIONS

REST (s)

1. MONSTER WALK

3

15

15

2. KNEELING PULSING KICK BACK

3

15 (each leg)

15

3. LYING LOCUST

3

15

15

SETS

REPETITIONS

REST (s)

1. CRAB WALK

3

15

15

2. LYING LEG SIDE ABDUCTION

3

15 (each leg)

15

3. BODYWEIGHT GLUTE BRIDGE WITH ABDUCTION

3

15

15

ROUTINE 2

EXERCISE

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EQUIPMENT REQUIRED

The equipment required for this 12 week workout plan is as follows;

•

Kettlebell

•

Set of dumbbells

•

Resistance band

•

Resistance tube with handles

•

Ankle weights

•

Skipping rope

So that you get the most out of this plan I would suggest getting a few kettlebells and a few pairs of dumbbells of varying weights. This gives you room to progress and push yourself as you get fitter and stronger.

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INTRODUCTION TO THE TRAINING PLAN This home training plan is split into 4 phases each 3 weeks long, with new exercises and routines being introduced in each phase to increase the level of intensity. All the workouts can be completed at home or outdoors by purchasing a few pieces of widely available equipment. Make sure you exercise in a safe and comfortable space.

Phase 1 : (weeks 1 – 3) Phase 2 : (weeks 4 – 6) Phase 3 : (weeks 7 – 9) Phase 4 : (weeks 10 – 12) The majority of sets vary from 10 – 15 repetitions which is most commonly known as hypertrophy training. The supersets in lilac have been incorporated to increase the intensity of your workout. These are two exercises performed back to back with no rest period in between. Supersets speed up your workout time and use more energy. There are also a few pulse reps incorporated which increase intensity and burn. To perform pulses, perform the small part of the movement during which the muscle is most engaged in a smooth and continuous rhythm. When performing the exercises for days 1, 2, 5 and 6 the motion should be about one second for lifting the weight and two seconds to lower the weight. For a 12 rep set this means the TUT (time under tension) for the muscle will be 36 seconds (12 x 3 seconds). I try to aim for between 30 and 60 seconds TUT on each set. Focus on keeping the rep slow and really tensing the muscle that you’re working on. To ensure the intensity remains try not to exceed the rest time. I have incorporated my favourite compound exercises (squats and deadlifts), which are the musts of muscle and strength building. They are the most challenging but beneficial lifts because the body utilises many different muscles. If you can complete the specified reps with relative comfort, then you should be lifting more weight. I always aim to choose a weight where my final few reps of each set will be a struggle and burn. This is why I strongly recommend buying a variety of kettlebells and dumbbells. Perform your last set to fail on each exercise, if you don’t complete the

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INTRODUCTION TO THE TRAINING PLAN

specified reps drop the weight and rep until you do. Ankle weights can be removed if you find the exercise too hard to begin with or added if you are finding it too easy. Ankle weights are great as they can be added so easily to all exercises where you are using your legs to increase resistance. A resistance band can be used with many of the exercises to also increase the resistance and burn. Place the resistance band around your lower thighs just above your knees on squats, lunges, glute bridges and deadlifts. You will see there is high intensity steady state exercise routines incorporated into some of the training days as seen on page 41-42. The 6 exercises in each circuit should be performed back to back with rest at the end of the 6th exercise. The circuit is to be completed 4 times. For the full body fitness days, complete exercises 1, 2 and 3 without a rest. Rest for 45 seconds after the third exercise. Complete 4 rounds of each set of 3 exercises. These are called giant sets which are three or more exercises back to back with no rest period between. They will feel like HIIT and are amazing for full body fitness including cardiovascular health, fat loss, muscle strength and tone. I have placed the active rest days where I felt I most needed them. However, you are welcome to change the sequence of these as you see fit. A different order may suit you better in of recovery or fitting around your lifestyle. Finally, make sure you concentrate on keeping correct form at all times. Explanations on how to perform each exercise are in the exercise glossary and demonstrations on my You Tube. The weights used on my demonstration videos are not a guide for the weights you should choose. Please ensure that you stretch and warm up before performing any of the exercises. Try classes such as yoga to work on your flexibility and mobility. Use precaution and common sense when using heavy weights. Please me if you have any questions. Push yourself for the best results!

Go get it Fitties!

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Phase 1 Weeks 1 -3

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Phase 2 Weeks 4 - 6

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Phase 3 Weeks 7 - 9

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Phase 4 Weeks 10 - 12

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ACTIVE REST DAYS

Make being active a lifestyle choice! It is essential to stay active on your rest days, here are some ideas that will help:

•

Do a class such as yoga, pilates, dance or spinning.

•

Go for a quick walk or slow jog.

•

Go swimming.

•

Take your dog for a walk.

•

Go to an adventure centre.

•

Always take the stairs when possible.

•

Go on activity based dates rather than food and drink dates.

•

If you have a desk based job, try to be as active as you can elsewhere in the day walk to work and go for a walk at lunch time.

•

Get off the bus or train one stop early and walk the rest.

•

Finally, don’t let others get in your head with comments about your positive lifestyle changes. Sometimes people can be negative because they don’t understand your journey. Just because they aren’t ready to make changes for the better doesn’t mean it should stop you!

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TIPS FOR MUMS AND STUDENTS •

The fact that you have already bought this guide is the perfect start. Being able to workout in the comfort of your own home means you can be more flexible and requires less effort and time than going to the gym.

•

Have a plan and you will be more likely to follow it, particularly important for those who are short on time. I have the workouts planned for you ☺ so you just have to plan when they will fit into your day.

•

Workout in the morning before the day gets away from you. Doing exercise in the morning will release endorphins which will give you energy and focus for the rest of day. If you are a mum this could mean setting aside 45 minutes before the kids get up.

•

Get other people involved – whether it’s your network of fellow mums or your friendship group at University.

•

Include your kids - go for a fast walk in the park with the buggy, the extra weight will also mean it’s more challenging for you. Whilst your kids are in the playground you could in – do some tricep dips off a bench or pull-ups on the monkey bars! Walk the kids to school if possible.

•

Avoid bedtime procrastination and go to bed early. Sacrificing that extra episode of your favourite Netflix show for a longer and better quality sleep is an easy trade off and you will feel better for it the following day!

•

Sacrifice 45 minutes of TV to do 45 minutes of exercise, this choice will always make you feel better.

•

Put your phone on aeroplane mode or silent when you workout so that you are not distracted by your friends or family ing you. This will enable you to focus and complete your workout more efficiently.

•

Take some time to plan the week ahead, whether it's the weekly food shop or how you can get the exercise plan to best fit in with your week.

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TIPS TO STAY MOTIVATED •

It is important to set new goals but don't allow them to take over your social life, family time or your working days. Your goals should work in tandem with your day to day routine so you have a good balance.

•

Music playlists help you feel energetic and give you that extra boost.

•

Believe in yourself.

•

Push the boundaries of your comfort zone.

•

Rest – a minimum of 7 hours sleep a night, essential for recovery.

•

Invite your friends over to your workout and finish with a healthy meal together.

•

Surround yourself with like-minded people.

•

Plan your workouts and figure out a timetable of when you have time in the day to complete them and stick to it. Have a second slot if something changes.

•

Set workout reminders.

•

Take progress pictures to help spur yourself on.

•

Remind yourself of your goals and achievements so far.

•

Get your gym kit ready the night before.

You will never regret a workout!

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STEF’S SECRET TIPS •

My number one has to be wear comfortable clothes that you feel good in.

•

Have some go-to outfits - an outfit you can turn to when you don’t feel at your best.

•

Mind to muscle – tap the muscles you want to use to say “hey wake up” and focus your mind.

•

Glute activation is seriously important (see page 44).

•

Always hold your tummy tight whether you are walking to work, sat at your desk or working out. Focus on engaging your stomach muscles and keep a strong posture.

•

Make sure you stay hydrated.

•

Take the stairs rather than the lift.

•

Make sure you have fuelled your body to get the most out of your workouts!

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MUSIC PLAYLIST PLAYLISTS

My Strong with Stef weights playlist - search for me, Stef_fit on Apple Music or stefwilliams_3 on Spotify to see my playlist.

My Strong with Stef cardio playlist - search for me, Stef_fit on Apple Music or stefwilliams_3 to see my playlist.

As mentioned before I want to feel empowered and strong when I’m training. I find that working out to your favourite music can really help to put you in a positive mind-set and make you feel more energetic. The extra endorphins released by listening to your feel-good tunes will help to lift your mood and take you back to happy memories. Music is a good distraction for your mind from what can be a challenging workout and provides a boost to get you through it. There is nothing better than having YOU time, listening to your favourite music, getting into the zone and smashing a workout. Just don’t forget your headphones!

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COMMON QUESTIONS What do you eat before a workout? A banana, oats or a slice of wholemeal bread an hour before a workout. What do you eat after a workout? A banana, Total 2% Greek yoghurt, a protein shake, some almonds or mixed bean salad. What supplements do you take? I use health supplements as seen in some of my favourite meals. The benefits of these are on the supplements page 22. If I have particularly stressed my muscles I will have a protein shake straight after a workout. Sometimes I will have a pre-workout drink if I am tired. Generally, I try not to take too many supplements and like to get most of my nutrients from my diet. What happens if I miss a training day? Don’t worry, just make up for it the next day. How long will the workouts be? The workouts will on average take about one hour. At the beginning, they may take a little longer as you familiarise yourself with the exercises. What should I do after the 8 weeks is up? Determine your next goal, don’t stop training. Hopefully you will sign up to my App to train with me. How do I crush my food cravings? Eat your food slowly and chew thoroughly. The feeling of being full can take 20 minutes to after you start eating, so give your brain time to catch up with stomach. Drink plenty of water. Eating fibrous food will help create bulk in the intestines which will make you feel fuller for longer. Keep yourself busy and you will not think about food as much. Fuel your body correctly at mealtimes so that you don’t go hungry. If you get a craving for something unhealthy, try keeping a healthy alternative nearby.

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COMMON QUESTIONS What if I get weaker? This might happen, so don’t worry. There will be tough days but keep pushing yourself as working through the hard days will make you stronger. What weight should I use? This will differ for everyone. Trial the exercises with some different weights and get a feel for it, you should be feeling the burn and struggling on the last few reps of each set.

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THANK YOU.

Thank you and good luck to everyone with the training plan. Believe in yourself, work for it and the results will soon start to show. To all of you who follow me on Instagram, thank you so much for your continued . You inspire me to keep going and help as many people as possible to reach their goals and get strong with me. I have a little secret to tell you all. Soon after you finish this plan I will be releasing an app, where you guys can train with me and get my most updated workouts, daily motivation, progress photo bank and many more features to come. You will be getting an exclusive offer email so watch out for it. With love,

GO GET IT! WORK FOR IT! Feel free to drop me a message with any questions and keep me posted with your progress by tagging me on Instagram @stef_fit. #fittysquad

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EXERCISE GLOSSARY

YOU TUBE DEMONSTRATIONS – SEARCH STEFANIE WILLIAMS ALTERNATE ARM LEG PLANK 1. Enter into the plank position on your elbows and toes. Make a straight line with your body from your shoulders to your heels. Hold your core engaged and squeeze your glutes. 2. Lift one arm and the opposite leg off the floor, hold for one second then return to the starting position and switch sides.

BENCH JUMP WITH ANKLE WEIGHT 1. Stand with your feet shoulder width apart 2-3 feet away from the bench. 2. Drop into a quarter squat, then push your feet into the floor and jump onto the bench. 3. Try to land softly by bending your knees into squat position as you land.

BICYCLE KICK 1. Lie down on the floor with your lower back pressed into the ground. 2. Lift both legs up so that your thigh are at 90 degrees to the ground and put your hands behind your head. 3. Move your right elbow and left leg towards each other until they touch whilst the left elbow and right leg move the opposite way. 4. Repeat for the opposite elbow and leg.

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EXERCISE GLOSSARY BULGARIAN SPLIT SQUAT JUMP WITH ANKLE WEIGHT 1. Stand 2-3 feet in front of a flat bench with the bench behind you. Lift one foot back so that your toes are resting on the bench. 2. Keep your head up and face forwards, with your back straight and chest out. 3. Lower yourself by bending your front knee, this shouldn’t go past your toes and your chest should be directly above the middle of your thigh. 4. When your thigh is parallel with the ground, push off from your front foot creating enough momentum to perform a jump. When you land, immediately bend at the knee returning your thigh parallel with the ground.

CHEST TO FLOOR BURPEES 1. Squat down and put your hands on the floor in front of you. Jump backwards to the press up position. 2. Lower yourself until your chest is inches from the floor keeping your core engaged. 3. Push yourself up and extend your arms straight. 4. Jump forward so that your feet are where they were when you started and you’re in the squat position. 5. Jump upwards and fully extend your arms to the ceiling then return to the starting position.

CLOSE GRIP PRESS UP 1. Face the floor with a straight body, your weight on your toes and palms. 2. Place your hands flat on the floor about 5 inches apart. 3. Lower your body downwards by bending at the elbows, keep them tucked into your sides until your chest almost touchers the floor. 4. Engage your core and keep your body in a straight line. Hold for one second. 5. Then press your body back up to its starting position whilst contracting your chest and triceps.

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EXERCISE GLOSSARY COMMANDO 1. Start in the plank position on your forearms. Push up on your right side so your right arms is straight and then follow with your left arm. Keep your core engaged at all times. 2. Lower down onto your right forearm and then your left forearms so that your back in the plank position.

CRAB WALK 1. Place a resistance band around both ankles. 2. Keep your legs shoulder width apart and sink into a half squat. 3. Walk to the left, then change direction after a few steps.

CROSS MOUNTAIN CLIMBER 1. Start at the top of the press up position. Only your hand and toes should touch the floor with your hands slightly wider than shoulder width. 2. Keep your core engaged and back straight. 3. Pick up your right foot and bring your knee towards your left shoulder. 4. Return your right foot to the starting position and pick up your left foot and bring you knee towards your right shoulder.

DEAD BUG 1. Lie on your back with your hands and arms extended towards the ceiling. Bring your thighs 90 degrees to your back. 2. Push you back flat into the floor and keep your core engaged with glutes squeezed. 3. Extend your right leg straight so your heel nearly touches the floor and left arm back at the same time so your knuckles nearly touch the floor. 4. Return to the starting position and repeat for the left leg and right arm.

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EXERCISE GLOSSARY DUMBBELL AROUND THE WORLD 1. Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms straight. Keep your head up, chest up and shoulders back. 2. Keeping your arms straight, move the dumbbells creating a semi-circle until they touch above your head and then lower back down to the starting position.

DUMBBELL BENT OVER ROW 1. Hold a dumbbell in each hand with palms facing your torso. Bend your knees and bring your torso forward by bending at the waist. Keep your back straight and core engaged until it is almost parallel to the floor. Keep the back of your head and neck in line with your back. Let your arms hang perpendicular to the floor and your torso. 2. Keeping your back still and core engaged lift the dumbbells to your side, keeping the elbows close to the body. Squeeze your back muscles to do this and hold at the top. 3. Lower the weight to return to your starting position.

DUMBBELL BENT OVER TRICEP EXTENSION 1. Hold a dumbbell in each hand with palms facing your torso. Bend your knees and bring your torso forward by bending at the waist. Keep your back straight and core engaged until it is almost parallel to the floor. Keep the back of your head and neck in line with your back. 2. Keep your elbows tight to your torso and upper arms parallel with your back. Now use your triceps to lift the weight keeping your upper arm still whilst your forearm moves. 3. Squeeze your triceps as you straight your arms the slowly lower the dumbbells back to the starting position.

DUMBBELL CHEST FLY 1. Lie down with your back and legs flat on the floor. Hold a dumbbell in each hand with your palms facing the ceiling and place your arms perpendicular to your torso in line with your shoulders. 2. Keep your elbows slightly bent, squeeze the chest muscles so that the dumbbells meet and touch above your chest then slowly lower them back down to the starting position.

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EXERCISE GLOSSARY DUMBELL CHEST PRESS 1. Lie down with your back and legs flat on the floor. Hold a dumbbell in each hand with your upper arm perpendicular to your torso whilst creating a 90 degree angle with your forearm which point up towards the ceiling. Palms facing towards your feet. 2. Use your chest to push the dumbbells up until your arms are nearly straight, hold for a second before slowly lowering them back to the starting position. DUMBBELL CLOSE GRIP CHEST PRESS 1. Lie down with your back and legs flat on the floor. Hold a dumbbell in each hand with your upper arm alongside your torso whilst creating a 90 degree angle with your forearm which point up towards the ceiling. Palms facing towards your torso. 2. Use your chest and triceps to push the dumbbells up until your arms are nearly straight whilst keeping your elbows in. Hold for a second before slowly lowering them back to the starting position. DUMBBELL COSSACK SQUAT LEFT AND RIGHT 1. Stand with your feet wide apart. 2. Hold a dumbbell at the base with both hands at waist height. 3. Lower yourself by bending your right knee as if squatting on that leg whilst keeping your left leg straight. Keep your back straight and core engaged. 4. Stop when your right thigh is parallel to the ground and then push yourself back up driving through the right heel. Do the same for the left leg. 5. For an elevated cossack, place the leg which stays parallel with the floor on a raised platform. DUMBBELL CURTSY SQUAT 1. Stand with your feet shoulder width apart holding a dumbbell with both hands at waist height. Keep your head up, chest up and shoulders back. 2. Like a curtsy, lift your right foot from the ground and place it behind your left leg taking a wide lateral step. 3. Bend your left knee descending into a squat until your left thigh is parallel to the ground. Then drive through the left foot and extend your leg straight returning the right foot to the starting position. Repeat for the other leg and foot.

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EXERCISE GLOSSARY DUMBBELL DEADLIFT 1. With the dumbbells on the floor, position yourself so the dumbbells are centred over your feet. Your feet should be about hip width apart. 2. Bend from the hip to grip the dumbbells with an overhand grip. Keep your back straight, bend the knees and look straight ahead. Keep your chest up. 3. Pull the dumbbells up, driving through the heels until you are standing straight, pulling your shoulder blades together and with your chest out. Hold for one second then return to the starting position.

DUMBBELL FRONT SQUAT 1. Stand with your feet shoulder width apart and slightly facing outwards. Lift a pair of dumbbells up onto your shoulders so that one end of each dumbbell rests on top of each shoulder. 2. Squat by bending your knees, swivel from the hips by pushing your bum back. Keep your back straight, chest up and look forward. Keep your core and glutes tight. Make sure that the weight is pushing through your heels. 3. When your thighs are parallel with the ground, contract your legs and glutes to push the weight up back to the starting position.

DUMBBELL GLUTE BRIDGE 1. Lie with your feet flat on the floor and a dumbbell across your hips. 2. With knees bent, lift your hips up by squeezing your glutes and pushing your heels into the floor, hold and squeeze at the top for two seconds. 3. Return to the start position by lowering your hips back to the floor. 4. For glute bridge with abduction, place a resistance band around your shins just below your knees. When you raise your hips and squeeze your glutes, simultaneously push your legs outwards against the resistance band.

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EXERCISE GLOSSARY DUMBBELL HAMMER CURL 1. Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms straight. Keep your head up, chest up and shoulders back. 2. While keeping your upper arm still and elbows in, curl the weight up until your biceps are fully contracted and the dumbbell is at shoulder height. 3. Slowly lower the dumbbells back to the starting position. DUMBBELL LATERAL FRONT RAISE 1. Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms straight and palms facing your thighs. Keep your head up, chest up and shoulders back. 2. Whilst keeping your torso engaged and still, lift both dumbbells in front of you until your arms are parallel with the floor. 3. Slowly lower the dumbbells down to the starting position and repeat. DUMBBELL PLANK PRESS UP TO ROW 1. Place two dumbbells on the floor shoulder width apart. Position yourself as though you were doing a press up and use the handles of the dumbbells to your weight. 2. Keep your core engaged and body in a straight line. 3. Lower your body down so that your chest is at the same height as the dumbbell. As you push yourself back up, leave one dumbbell on the floor and pull the other dumbbell back by flexing the elbow to perform a row. Keep your elbow close to your body. 4. Lower the dumbbell to the floor, perform another press up and repeat for the opposite side. DUMBBELL PLANK TO ROW 1. Place two dumbbells on the floor shoulder width apart. Position yourself as though you were doing a press up and use the handles of the dumbbells to your weight. 2. Keep your core engaged and body in a straight line. 3. Leaving one dumbbell on the floor, pull the other dumbbell back by flexing the elbow to perform a row, keep your elbow close to your body. 4. Lower the dumbbell to the floor and row the opposite side.

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EXERCISE GLOSSARY DUMBBELL REVERSE LUNGE 1. Stand up straight holding a dumbbell in each hand with your arms at your sides. 2. Step backwards with your left leg around 2-3 feet. Lower your body down by bending your right knee, keeping your core engaged and body upright. The right knee should not go past your toes. 3. Once your right thigh is parallel to the ground, push through your right foot to straighten the leg and bring your left leg back to the starting position. 4. Repeat for the opposite leg.

DUMBBELL ROMANIAN DEADLIFT 1. Stand up straight and hold the dumbbells at hip level with an overhand grip. Shoulders back, head up, knees very slightly bent. 2. Lower the dumbbells by pushing your bum back and hinging at the hips with knees slightly bent. Keep the dumbbells close to your body and look forward with your shoulders back. 3. As you lower the dumbbells slowly you should feel this pull on your hamstrings, lower the dumbbells to just below the knee or a bit further if you feel comfortable. 4. Return to the starting position by pushing your hips forward and contracting your glutes to stand up straight.

DUMBBELL SIDE LATERAL RAISE 1. Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms straight and palms facing your thighs. Keep your head up, chest up and shoulders back. 2. While keeping your torso engaged and still, lift the dumbbells to the side of your body until your arms are parallel with the floor. 3. Slowly lower the dumbbells down to the starting position and repeat.

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EXERCISE GLOSSARY

DUMBBELL SIDE TO FRONT LATERAL RAISE 1. Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms straight and palms facing your thighs. Keep your head up, chest up and shoulders back. 2. While keeping your torso engaged and still, lift both dumbbells in front of you until your arms are parallel with the floor, slowly lower the dumbbells down to the starting position. 3. Then lift the dumbbells to the side of your body until your arms are parallel with the floor, slowly lower the dumbbells down to the starting position and repeat.

DUMBBELL SINGLE ARM BENT OVER ROW 1. Hold a dumbbell in one hand with palm facing your torso. Bend your knees and bring your torso forward by bending at the waist. Keep your back straight and core engaged until it is almost parallel to the floor. Keep the back of your head and neck in line with your back. Let your arms hang perpendicular to the floor and your torso. 2. Keeping your back still and core engaged, drive your elbow back and squeeze your back muscles to lift the dumbbell, keep the elbow close to the body and pause at the top. 3. Lower the weight to return to your starting position.

DUMBBELL SINGLE ARM CURLS 1. Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms straight. Keep your head up, chest up and shoulders back. 2. While keeping your upper arm still and elbows in, curl the weight up with one arm until your bicep is fully contracted and the dumbbell is at shoulder height. 3. Slowly lower the dumbbell back to the starting position and repeat for the other arm.

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EXERCISE GLOSSARY DUMBBELL SINGLE LEG DEADLIFT 1. Stand with your feet shoulder width apart, hold a dumbbell in your right hand, hanging to the side of your body. 2. Stand on your right leg, keep the knee slightly bent and look straight ahead. Perform a Romanian deadlift on you right leg by bending at the hip and extending your left leg behind you for balance. 3. Lower the dumbbell until your torso is parallel to the floor and then return back to the standing position. 4. Repeat on the opposite leg. DUMBBELL BULGARIAN SPLIT SQUAT 1. Stand 2-3 feet in front of a flat bench facing away from the bench. 2. Lift one foot back so that your toe is resting on the flat bench. 3. Keep your head up and facing forwards, with your back straight and chest up. 4. Lower yourself by bending your front knee, this should not go past your toes and your chest should be directly above the middle of your thigh. 5. When your thigh is parallel with the ground, push through your foot on the floor to extend the leg, bringing it back to the starting position. DUMBBELL SQUAT TO PRESS 1. Stand with your feet shoulder width apart holding a dumbbell in each hand. 2. Lift the dumbbells to shoulder height resting them on your shoulders with your palms facing each other and elbows pointing forward. Keep your head up and chest up. 3. Squat by flexing both knees and hips to lower the body, keep your back straight and make sure your knees don’t go past your toes. 4. When your thighs are parallel to the floor pause for one second before pushing through both feet and straightening your legs to bring you back to the standing position. Then press the weights overhead by extending your arms straight upwards. 5. Return the dumbbells to the shoulder to return to the starting position.

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EXERCISE GLOSSARY DUMBBELL SQUAT 1. Stand with your feet shoulder width apart and facing slightly outwards. Hold a dumbbell in each hand and arms by your sides. 2. Squat by bending your knees, swivel from the hips by pushing your bum back. Keep your back straight, chest up and look forward. Keep your core and glutes tight. Make sure that the weight is pushing through your heels. 3. When your thighs are parallel with the ground, contract your legs and glutes to push back up to the starting position. DUMBBELL BULGARIAN SPLIT SQUAT 1. Standwith your feet hip width apart, hold a dumbbell in each hand and arms by your sides. 2. Lift up onto your tip toes by contracting your calves. Hold for one second then return your feet flat on the floor.

DUMBBELL STANDING SHOULDER PRESS 1. Stand up straight with a dumbbell in each hand and arms by your side. 2. Place the dumbbells on your shoulders with your palms facing forward. 3. Push the dumbbells towards the ceiling until they touch, then slowly lower them back onto your shoulders to complete a rep. DUMBBELL STATIC LUNGE 1. Stand with a dumbbell in each hand and arms by your side. 2. Step forward with your left leg around 2-3 feet in front of your right foot which remains stationary, keep your torso upright and core engaged. 3. Flex your left knee allowing your leg to lower until your left thigh is parallel to the floor. Make sure your knee doesn’t go past your toes. 4. Push through your left foot straightening the leg whilst bring it back to its starting position to stand up straight. 5. Repeat for the opposite leg.

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EXERCISE GLOSSARY DUMBBELL SUMO SQUAT 1. Stand with your feet slightly wider than shoulder width apart, hold a dumbbell with both hands and arms hanging in front of you.. Keep your head up, chest up and shoulders back. 2. Your toes should be facing out. 3. Keeping your arms still and straight, squat by flexing both knees and hips to lower the body, keeping your back straight and making sure your knees do not go past your toes. 4. Once your thighs are parallel to the floor pause for one second and then push through both feet, straightening your legs to bring you back to the standing position.

THE FROGGER 1. Start in the plank position on your hands and toes with your body in a straight line. Engage your core. 2. Jump your feet to the outside of your hands, going into a squat position whilst keeping your hands on the floor. 3. Jump your feet back to the plank starting position.

HIGH KNEES 1. Stand up straight with your feet hip width apart, look straight ahead. 2. Run on the spot lifting your knees as high as possible.

INCLINE PRESS UPS 1. Place your hands slightly wider than shoulder width apart on an elevated platform with your bodyweight ed by your palms and toes. 2. Lower your body downwards by bending at the elbows until your chest almost touchers the elevated platform, keep your core engaged and your body in a straight line. Hold for one second. 3. Then press your body back up to its starting position whilst contracting your chest.

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EXERCISE GLOSSARY JUMPING LUNGE 1. Step forward with your left leg around 2-3 feet in front of your right foot which remains stationary, keep your torso upright and core engaged. 2. Flex your left knee and allow your leg to lower until your left thigh is parallel to the floor, don’t let your knee go over your toes. 3. Extend through both legs with enough force so that you jump, swinging your arms to help you lift. 4. As you jump, switch the position of your legs so that your front leg goes to the back and back leg to the front. 5. When you land, cushion the impact by going straight back into the lunge position.

JUMPING SQUAT 1. Place your feet shoulder width apart and arms by your side. 2. Squat by bending your knees, keep your back straight and chest as upright as possible. Keep your core and glutes tight. 3. When your thighs are parallel with the ground, contract your legs and glutes to jump straight up in the air. 4. When you land, cushion the impact by going straight back into the squat position.

JUMPING STEP UP 1. Stand with your feet shoulder width apart, arms by your sides and a bench in front of you. 2. Step onto the bench with the left foot pushing through your foot to create enough momentum to perform a jump extending the leg straight. Simultaneously place your right foot on the bench as you come up. 3. Step down with the right leg, followed by the left leg to return to the starting position. 4. Repeat for the opposite leg.

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EXERCISE GLOSSARY KETTLEBELL GOBLET SQUAT 1. Stand up straight holding a kettlebell with both hands close to your chest. Position feet slightly wider than shoulder width apart and toes pointing outwards. 2. Squat down bending both knees until your hamstrings are as close to your calves as you can get them. Keep your head and chest up and back straight and make sure your knees don’t go over your toes. 3. Hold for one second at the bottom before pushing through your heels back up to the starting position.

KETTLEBELL SINGLE ARM ROW 1. Hold a kettlebell in one hand with palm facing your torso. Bend your knees and bring your torso forward by bending at the waist. Keep your back straight and core engaged until it is almost parallel to the floor. 2. Keep the back of your head and neck in line with your back. Let your arms hang perpendicular to the floor and your torso. Keep your back stationary and core engaged as you drive your elbow back and squeeze your back muscles to lift the kettlebell. Keep your elbow close to the body and hold for one second at the top. 3. Lower the weight to return to the starting position.

KETTLEBELL SQUAT TO UPRIGHT ROW 1. Stand with your feet slightly wider than shoulder width apart and toes pointing out, hold a kettlebell with both hands and straight arms. Keep your head up, chest up and shoulders back. 2. Keeping your arms still and straight, squat by flexing both knees and hinging at the hips to lower the body. Keep your back straight and make sure your knees don’t go over your toes. 3. When your thighs are parallel to the floor pause for one second, then push through both feet and straighten your legs to bring you back to the standing position. 4. As you straighten your legs simultaneously lift the kettlebell by raising your elbows up and to the side until the kettlebell nearly touches your chin. Lower it back down to the starting position.

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EXERCISE GLOSSARY KETTLEBELL SWING 1. Stand with your feet shoulder width apart and with a kettlebell between your feet. 2. Pick up the kettlebell and push your bum back and bend your knees slightly. Make sure your back is flat and look straight ahead. Let the kettlebell swing between your legs. 3. Thrust your hips forward by squeezing your glutes and allow the kettlebell to swing forward and upwards. 4. Let the kettlebell swing back between your legs to the starting position. KETTLEBELL UPRIGHT ROW 1. Stand with your feet slightly wider than shoulder width apart and toes pointing out, hold a kettlebell with both hands out in front of you and straight arms. Keep your head up, chest up and shoulders back. 2. Lift the kettlebell by raising your elbows up and to the side until the kettlebell nearly touches your chin. Lower it back down to the starting position. KNEELING KICK BACK WITH ANKLE WEIGHT 1. Kneel on the floor with your arms extended, back straight and hands directly below your shoulders. 2. With ankle weights, push your right leg back behind you as high as possible until it is nearly straight contracting your glutes. 3. Try to push backwards with your heel to generate more contraction. 4. Repeat on the other side. LYING LEG CURL WITH RESISTANCE BAND 1. Lie face down flat on the floor, with your legs straight. 2. Loop a resistance band between your toes. 3. Slowly curl one leg bringing your heel up to your bum by bending your knee. 4. Hold for one second then lower the bent leg slowly to the starting position. 5. Repeat on the other side.

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EXERCISE GLOSSARY LYING LEG RAISES WITH ANKLE WEIGHT 1. Lie with your back and legs flat on the floor and weights around your ankles. Places your arms by the side of your body with your palms facing down. 2. Press your lower back into the floor engaging your core. Lift your legs up together, keeping them straight until they make a 90 degree angle with you torso. 3. Then slowly lower your legs back down to the starting position.

LYING LOCUST WITH ANKLE WEIGHT 1. Lie flat, face down on the floor with your arms fully extended in front of you and legs fully extended behind you with weights around your ankles. 2. Raise your legs off the floor and hold for 2 seconds. Squeeze your lower back and glutes. 3. Slowly lower your legs back to the floor. MONSTER WALK 1. Place a resistance band around both ankles. 2. There should be enough tension that they are tight when your feet are shoulder width apart. 3. Bend knees at about a 45 degree angle (or squat position) and do not let them buckle inwards. Engage the core and keep your back straight and chest up. 4. Slowly walk forward or backward with short steps while keeping constant tension on the band.

MOUNTAIN CLIMBER 1. Begin in a high plank position, with your weight ed by your hands and toes. . Bring one knee up towards your chest by bending your leg. Explosively switch legs, extending the bent leg until the leg is straight and toes on floor whilst bringing the other foot up and knee towards your armpit. 2. Throughout the motion keep your core engaged and body straight.

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EXERCISE GLOSSARY OVERHEAD DUMBBELL TRICEP EXTENSION 1. Stand up with a dumbbell held by both hands and feet shoulder width apart. Use both hands to lift the dumbbell over your head until both arms are fully extended. 2. Keep your upper arms close to your ears and elbows, lower the weight behind your head until your forearms touch your biceps. 3. Push back up to the starting position using your triceps.

PLANK HIP DIP 1. Get into a low plank position with your weight on your toes and forearms. Your elbows should be directly below the shoulder, core engaged and body in a straight line. 2. Rotate your hips to the right until they almost touch the floor then rotate back to your left until your hips almost touch the floor.

PLANK JACKS 1. Get into the low plank position, your weight on your toes and forearms. Your elbows should be directly below the shoulder. 2. Keep your core engaged and body in a straight line at all times. 3.. Jump your feet out to the side and then back to the starting position.

PLANK SHOULDER TOUCH 1. Get into a high plank position, your weight on your toes and palms. Your arms should be straight and hand directly below your shoulders. 2. Keep your core engaged and body in a straight line at all times. 3. Lift your left hand off the ground and tap your right shoulder. Repeat for the opposite hand. 4. Keep hips and shoulders square to the floor.

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EXERCISE GLOSSARY PLANK TO TRICEP EXTENSION 1. Get into a low plank position, your weight on your toes and forearms with your palms on the floor elbow width apart. Your elbows should be directly below the shoulder. 2. Keep your core engaged and body in a straight line at all times. Push up onto your palms by contracting your triceps. Lower back down to the starting position. PRESS UP 1. Get into a high plank position, your weight on your toes and palms. 2. Place your hands slightly wider than shoulder width apart. 3. Lower your body downwards by bending at the elbows until your chest almost touchers the floor, keep your core engaged and your body in a straight line. Hold for one second. 4. Then press your body back up to its starting position whilst contracting your chest. PUNCHING SIT UP 1. Lie down on the floor with your legs bent at the knees so your feet are comfortably flat on the floor. 2. Elevate your upper body by engaging your core and throw two punches forward as your stomach gets close to your thighs. 3. Slowly lower your body down to the starting position.

RESISTANCE TUBE BENT OVER ROW 1. Place a resistance tube under your feet with your feet close together. 2. Grip each handle with palms facing your torso. 3. Bend your knees and bring your torso forward by bending at the waist. Keep your back straight and core engaged until it is almost parallel to the floor. Keep the back of your head and neck in line with your back. Let your arms hang perpendicular to the floor and your torso. 4. Drive your elbow back keeping it close to the body, squeeze the back muscles and hold for one second. 5. Lower the band to return to the starting position.

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EXERCISE GLOSSARY RESISTANCE TUBE BICEP CURL 1. Place a resistance tube under your feet with your feet close together. 2. Hold a handle in each hand with your arms straight. Keep your head up, chest up and shoulders back. 3. While keeping your upper arm still and elbows in, curl the resistance up until your biceps are fully contracted and the handles are shoulder height. 4. Slowly lower the handles back to the starting position.

RESISTANCE TUBE FRONT LATERAL RAISE 1. Place a resistance tube under your feet. 2. Grip one handle with your left hand, stand up straight with your left arm straight down by your side. 3. While keeping your torso engaged and still, lift your arm in front of you until your arm is parallel with the floor. 4. Repeat for the other arm.

RESISTANCE TUBE LATERAL PULL DOWN 1. Secure the resistance tube to an item above your head so your hands can reach the handles when your arms are straight above your head. 2. Stand with your feet shoulder width apart holding a handle in each hand with your arms straight above your head. Keep your head up, chest up and shoulders back. 3. Pull the handles down until they are level with your shoulders whilst squeezing your back muscles. 4. Slowly raise the handles back to the starting position.

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EXERCISE GLOSSARY RESISTANCE TUBE SIDE LATERAL RAISE 1. Place a resistance tube under your feet. 2. Grip one handle with your left hand, stand up straight with your left arm straight down by your side. 3. While keeping your torso engaged and still, lift your arm to the side of your body until your arm is parallel with the floor. 4. Repeat for the other arm.

RESISTANCE TUBE SINGLE ARM TRICEP PUSHDOWN 1. Secure the resistance tube to an item slightly above your head. 2. Grip one handle with your left hand, stand up straight with your elbow tucked into your side and your forearm at a 90 degree angle with the floor and palm facing down. 3. Keeping your elbow still, push the handle down contracting your tricep until your arm is straight. 4. Slowly return to the starting position.

REVERSE DUMBBELL FLY 1. Hold a dumbbell in each hand with palms facing your torso. Bend your knees and bring your torso forward by bending at the waist until it is parallel to the floor. Keep your core engaged and the back of your head and neck in line with your back. 2. Let your arms hang perpendicular to the floor and your torso. 3. Keeping your back still and core engaged lift the dumbbells away from each other to the side in an arc motion. The arms should be elevated until they are parallel with the floor. Squeeze your back muscles to do this and hold at the top. 4. Slowly lower the weights to return to your starting position.

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STEF FIT

EXERCISE GLOSSARY REVERSE LUNGE WITH KNEE DRIVE AND DUMBBELL PRESS 1. Stand shoulder width apart and hold a dumbbell in each hand. 2. Pull up the dumbbells to shoulder height resting them on your shoulders with your palms facing each other and elbows pointing forward. Keep your head up and chest up. 3. Step back 2-3 feet with your left leg. Lower your body down by bending your right knee, keeping your core engaged and body upright. The right knee should not go over your toes. 4. Once your right thigh is parallel to the ground, push through your right foot to straighten the leg and drive your left leg up in the air. Simultaneously press the weights overhead by extending your arms straight upwards. 5. Return the dumbbells to your shoulders and both feet on the floor to return to your starting position. 6. Repeat for the opposite leg. SEATED ALTERNATING DUMBBELL SHOULDER PRESS 1. Sit on a chair or bench with a dumbbell in each hand and your arms by your side. 2. Raise the dumbbells up onto your shoulder with palms facing forward. 3. One arm at a time, push the dumbbell towards the ceiling, lowering one arm to the starting position before pushing up with the other arm.

SIDE PLANK RAISE 1. Lie sideways and your body weight on your forearm and side of your foot. Make sure your elbow is directly underneath your shoulder and your body is in a straight line. 2. Lower your body down until your hip nearly touches the floor and then raise your body back up into the side plank position. Keep your core engaged throughout.

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STEF FIT

EXERCISE GLOSSARY SIDE PLANK ROTATION 1. Lie on your side and your body weight on your forearm and side of your foot. Make sure your elbow is directly underneath your shoulder, core engaged and body in a straight line. 2. Reach up with your right hand and extend the arm, then rotate your torso downwards and reach under your body with your right arm. Rotate back to the side plank position. 3. Repeat for the opposite arm.

SINGLE ARM RESISTANCE TUBE BICEP CURL 1. Place a resistance tube under your feet with your feet close together. 2. Hold a handle in one hand with your arm straight. Keep your head up, chest up and shoulders back. 3. While keeping your upper arm still and elbow in, curl the resistance up until your bicep is fully contracted and the handle is shoulder height. 4. Slowly lower the handle back to the starting position. Repeat on the other side.

SINGLE ARM RESISTANCE TUBE TRICEP EXTENSION 1. Place a resistance tube under your feet with your feet close together. 2. Hold a handle in one hand with your arm straight above your head. Keep your head up, core engaged, chest up and shoulders back. 3. Keep your upper arm alongside your ear with elbows in and perpendicular to the floor, lower the resistance behind your head until your forearms touch your biceps. 4. Push back up to the starting position by using your triceps.

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STEF FIT

EXERCISE GLOSSARY SINGLE LEG GLUTE BRIDGE 1. Lie on the floor with your arms at a 45 degree angle to your torso and your knees bent with feet flat on the floor. 2. Hold your right leg straight in the air and the left leg bent with your foot flat the floor. 3. Lift your hips up by squeezing your glutes and pushing your left heel into the floor and hold at the top for one second. 4. Return to the starting position by lowering your hips back to the floor. 5. Repeat for opposite leg. SINGLE LEG SQUAT ON BENCH 1. Stand the distance of your thigh length away from a bench, facing away from it and feet shoulder width apart. 2. Squat with one leg by bending your knee, swivel from the hips and push your bum back. Keep your back straight, chest up and look forward. Keep your core and glutes tight. Make sure that the weight is pushing through your heel. The other leg should be in the air straight out in front of you. 3. When your thigh is parallel with the ground and bum touches the bench, contract your leg and glute to push yourself back to the starting position. STAR PLANK 1. Get into a high plank position. Rather than placing your hands directly underneath your shoulders, spread them out wide so that your chest is lower to the ground. 2. Keep your core engaged and body in a straight line at all times. SUPERMAN WITH ANKLE WEIGHT 1. Lie face down on the floor with your arms fully extended in front of you and legs fully extended behind. 2. Raise your legs, arms and chest off the floor at the same time and hold for 2 seconds. 3. Squeeze your lower back and glutes. 4. Slowly lower your legs, arms and chest back to the floor.

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STEF FIT

EXERCISE GLOSSARY TOUCH TOE PIKE 1. Get into the high plank position, with your body in a straight line and core engaged. 2. Bend at your hips and push your bum vertically towards the ceiling. Reach under your body with your right arm to touch your left foot. Keep your legs as straight as possible. 3. Return to the high plank position and repeat for the opposite arm. TRICEPS BENCH DIP 1. Place a bench behind your back. Hold onto the edge of the bench with your palms shoulder width apart. Your arms should be fully extended and also legs fully extended forward. 2. Slowly lower your body by bending your elbows until the angle between the upper arms and forearm is 90 degrees. Keep the elbows tucked in throughout the movement. 3. Push through your palms using your triceps to bring your torso back up to the starting position.

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