The document outlines a four-week fitness plan designed to help individuals get in shape without needing a gym, using home-based workouts and everyday objects. It includes structured exercises targeting different body parts, nutritional tips for healthier eating, and suggestions for outdoor activities like running or cycling. Progress tracking sheets are provided to monitor improvement, emphasizing the importance of consulting a GP before starting any new fitness regimen.

1. WITH SALLYGUNNELLAND JONATHAN EDWARDS

2. GET SLIM WITHOUT THE GYM
Now is a fantastic time to shape up for 2014 and shed
those Christmas pounds. In this booklet, and in The Sunday
Telegraph tomorrow, you will find an affordable, achievable
way to get in shape over the next four weeks without visiting
the gym.
All of the exercises in this plan can be done at home with
everyday objects and without expensive gym memberships
or specialist equipment. There are three carefully structured
home-based workouts to complete each week, with each
session focusing on a different body part. We have also
included some handy nutritional tips to help you make the
most out of the plan. Don't worry,you won't have to diet.
Instead, we share savvy food-swap suggestions and explain
howyou can incorporate healthier foods into your meals.
If you enjoy outdoor activities like running, cycling or walking,
we have included tips on how to improve your performance.
Joanna Hall also shares her fantastic Walkactive tips on how
to perfect your walking technique so that you can flatten your
stomach and help to trim and tone while walking. Pushing
yourself further in your chosen discipline, in conjunction with
our home-based workout plan, will help you to get slim
without the gym.
Throughout these booklets you will find sheets to record
your progress. You'll be surprised how quicklyyou start to
feel fresher, healthier and fitter.
Good luck!
You should consult your GP before starting a new fitness plan or making
major changes to your diet.
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3. INTRODUCTION TO THE PLAN
We're confident that this plan will help you get in shape and feel great
after abusy festive season, whateveryourfitness level.
The plan is simple and involves you performing
just three circuit-based sessions a week, with
the option of including walking, running or
cycling if you wish. Each circuit-based workout
will target a different area of your body:
> Legs
>Chest and arms
> Back and abs
Each week, we will progress the exercises a
little to help you build your fitness level. All of
these workouts can be done at home using
everyday objects. You can fit the workouts in on
whichever days suit you best.
Here is an example of a week's plan:
Monday >LEGS
Tuesday >REST
Wednesday >CHEST & ARMS
Thursday>BACK & ABS
Friday >30-MIN CYCLE
Saturday >REST
Sunday >REST
If you don't like cycling, don't worry. You could
always try Joanna Hall's Walkactive programme
(see page 29) or working towards a 5k run (see
page 32). Even if you only choose to follow the
circuit-based exercises, you will see results.
TRACKINGYOUR PROGRESS
Recording your workouts will help you keep on
track. We have provided weekly record sheets
which you can use to monitoryour progress.
TEMPO AND REPETITIONS
Reps
For each exercise, we have suggested a number
of repetitions based on your fitness level. If you
already exercise three times a week or more,
we suggest you start with the 'advanced' reps. If
you exercise once or twice a week, start with the
'intermediate', and if you are new to exercise,
start with the 'beginner' reps.
Tempo
In the top right hand corner of the exercise
explanation, you will see a 'tempo' guide.
The first number represents the downward I
lowering phase, the middle number represents
the pause in the middle, and the last number
represents the time it takes to do the upward
movement.
Example: Tempo4-0-1
To perform a squat with the tempo above, slowly
drop into the squat for a count of four, do not
hold at the bottom, and drive back into the start
position on the count of one.
MOBILITYDRILLS
Over the next three pages, we have provided
a fiv~-minute mobility programme that can
be completed as a warm up or performed
separately if you would like to increase your
flexibility and general mobility. We suggest
completing this three times a week, i~ally
before you begin your circuits.
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circuit training:
1. a workout technique involving a series of exercises performed in rotation
with minimal rest, often using different pieces of apparatus.
2. a form of athletic training in which a number of exercises are performed
in turn

4. HIPS
Flip the legs continuously from position 1to position 2. Repeat 10 times.
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LOWER BACK
Keeping your pelvis on the floor (1). push up
through the arms and rotate the head to
look over each shoulder (2-3). Repeat 8times.
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5. WARM-UP MOBILITY DRILLS
LOWER AND MID-BACK
Swing your right leg over to the left side and
touch the floor (2), return to position 1 and then
repeat with the left leg (3). Repeat 5 times.
HAMSTRINGS
Starting in position 1, walk the hands out in front (2), keeping the legs as straight as possible until
you reach a press-up position. Then return to position 1 keeping your legs straight. Repeat 4 times.
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6. WARM-UP MOBILITY DRILLS
CALVES
In position 1, straighten one leg, pushing
the heel into the floor [2). Hold for 1second and
then change sides [3). Repeat 10 times.
ADDUCTORS
Keeping the back straight [1].
reach the left foot to the outside
of your left hand (2). Return to
position 1and repeat with the
right leg [3). Repeat 10 times.
UPPER BODY
Take awide grip on a towel and keep the
towel taught [1). Take it over your head
as far as you can go [2]. You should be
able to go over until the towel is in line
with the top ofyour buttocks. Ifyou can't,
slide your hands further apart and try
again. Repeat 10 times.
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7. WEEK 1LEGS
STEPUPWITH KNEE DRIVE
This dynamic movement will test not
only your leg strength but also your
balance and coordination.Although it
focuses on the legs, it is awhole-body
exercise that will engage your core and
upper body.
Start with a low step [you have four
weeks to get higher). Place your left leg
on the step [1) and, as you step up, drive
your right knee towards your chest [2)
before lowering it back to the floor. Make
sure you keep your torso nice and tight
as this will help your balance. Continue
to do all the reps with the right leg before
repeating the exercise with your left.
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8. WEEK 1LEGS
CALF RAISE
People often overlook their calves
when training their legs, but ifs vital
to work them if you run or are thinking
of starting.
You can also do this exercise on the
stairs if you start (1) with the balls of
both feet on the first step (hold onto
the banister in case you lose balance).
Push up through both feet so you are on
tiptoes [2), then lower slowly to a count
of 4. Your heel should drop below the
level of the step.
SQUAT
This is one of the best exercises for
increasing the strength in your legs.
If they feel wobbly after the last two
exercises, take another 10 seconds
to recover.
Stand with your feet shoulcrer width
apart, keeping the chest up (1). Slowly
drop into a squat and try to get your
thighs parallel with the floor (2). When
you stand up, try to drive up through your
heels rather than your toes.
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9. WEEK 1LEGS
STATIC LUNGES
This is another great exercise for your
legs, and it also tones the inner thigh.
Start with the weaker leg and take a
step forward (1). Make sure both feet are
facing forwards. Keep your chest up and
bend both knees. Slowly lower yourself
down to a count of 4 until your front
thigh is parallel with the floor (2). Then
push back up to the starting position.
Complete the number of reps on one
side before switching to the other.
MOUNTAIN CLIMBERS
This exercise will work your cardiovascular
system and raise your heart rate. Assume
a press-up position, making sure that your
feet, knees, hips and shoulders are all in line,
and yourweight is over your hands (1). Drive
alternate knees to your chest in a running-type
action (2-3). If you can't manage 30 seconds,
record how long you last and then try to improve
it next week.
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10. WEEK1CHESTANDARMS
THRUSTERS
This is a whole-body exercise that
involves both legs and your upper body.
Your arms are the most important
element, however, as the overhead
movement requires stable shoulders.
Start with a heavy book held at chest
height, then dip into a %squat [1]. As you
come up from the squat, drive your arms
above your head [2), then bring the book
back down. After a little practise, this
should be a single fluid motion.
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11. PRESS-UP
The press-up is a great exercise for toning and IIstrengthening your arms and chest. Start with
your knees on the floor and make sure your
knees, hips and shoulders are in line (1). A
common mistake is for the hips to be too high.
The hands should be below the shoulders. As
you loweryour weight, your elbows should flex
to a 90-degree angle (2). Remember to stick to a
4-second tempo on the way down as this makes
the exercise much harder.
CURL AND PRESS
This exercise focuses on your
arms. As ifs the first week,
start with small weights such
as a book, water bottles or light
dumbbells.
Start with your arms by your
thighs (1). Keeping your elbows
by your side, bend your arms to
raise the weight to shoulder level
(2). Then lift the weight above
your head (3) before lowering it
on the count of 4.
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12. I
WEEK1CHESTANDARMS
TRICEP DIPS
The curl and press worked the biceps, so this
exercise targets the triceps. Sit on the edge of
a sofa, step or coffee table with your hands by
your side and facing forwards. With your knees
bent, lift your bottom off the step [1). Your weight
should be on your hands. Loweryourself down
below the level of the sofa or step (2] until your
arms are parallel with the floor [this should be
done to a count of 4). Then return to the starting
position.
If you find this exercise too difficult, bring your
feet towards your bottom slightly. The straighter
your legs, the harder the exercise.
JOGGING ON THE SPOT
As with the leg workout, this exercise should
get your heart pumping. Aim to jog on the spot
for 30 seconds. Start off slowly and increase the
pace every 10 seconds.
Try to get your knees as high as you can.
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WEEK 1BACKANDABS
REVERSE FLYS
If done correctly, it doesn't take much IIweight to make this exercise effective
(you can begin with 500ml bottles of
water). It is important to get the starting
position right: bend your knees slightly,
then pivot only at the hips, keeping your
back straight. From this position, let
your arms hang straight down from the
shoulders 11). Keep your arms straight
and raise them out to the side (2). pause
at the top for a second and then lower
slowly back down with a count of 4.
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14. WEEK 1BACKANDABS
WALL ANGELS
Stand with your heels about 4 inches
from a wall. Rest your buttocks and back
on the wall, then tighten your stomach
muscles so that your back isn't arched.
(You may need to flex your knees slightly
to get comfortable.}
Take your arms out to the side with a
90-degree bend at the elbow so the back
of your hands stay touching the wall (1 l.
Keeping yourarms and hands touching
the wall, try to slide your arms up the
wall until they are level with your ears
(2). Ifyou aren't particularly flexible,
you may not get this far. Once you have
reached as far as you can, lower the
arms to the starting position.
Lying on the floor with your elbows bent and Dyour hands by your temples, extend one leg
and bend the other towards your chest (1}. To
complete one rep, rotate your position so that
the opposite elbow touches the opposite knee
(2). With practise, you will be able to speed up.
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15. WEEK 1BACKANDABS
AB CRUNCH
Lie on your back with your hands above your Dhead and your legs straight 111. Bring your
knees into your chest while lifting your arms
over your head to reach your feet 12). Your
shoulders should just leave the floor. Then
return to the starting position.
BURPEES
A burpee begins from the IIstanding position 11). Then
crouch so your hands are
on the floor 121 and thrust
your feet back so that
you reach the press-up
position 13). Nowjump
your feet back towards
yourhandsl4landjump
straight up (5). When you
land, repeat the exercise.
If you find jumping
difficult, complete the
rep by returning to the
standing position
instead [1).
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16. RECORD SHEETWEEK 1
LEGS
S ep up with knee drive
Calf raise
Squat
Static lunges
Mountain climbers
CHESTAND ARMS
Thrusters
Press-ups
Curl and press
Tricep dips
Jogging on the spot
BACK AND ABS
Reverse flys
Wall angels
Cycling abs
Ab crunch
Burpees
If you are supplementing this plan with walking, cycling or running,we have included handy starting guidelines fmm Joanna
Hall, Jonathan and Sally on pages 29-35. You can track your pmgress below ltick where completed).
M T w T
WALKING Ifyou are following Joanna Hall's Walkactive plan, aim tocomplete the below this week:
Aim to walk 1,000 steps on top ofyour baseline
each day.
Aim to go on three five-minute walks each day
this week.
F
CYCLING Ifyou are following the beginners· cycling plan, you should aim to complete the below this week:
Cycle for five minutes at a relaxed pace. Then, cycle
for 15 minutes at an easy pace. Cycle for five minutes
at a relaxed pace to cool down.
Cycle for five minutes at a relaxed pace. Then,
cycle for 20 minutes at an easy pace. Cycle for five
minutes at a relaxed pace to cool down.
Bonus session - repeat Session one !optional)
RUNNING Ifyou are following our beginners· running plan, you should aim to complete the below this week:
Session one: Jog for one minute, walk for one minute.
Repeat 10 times.
Session two: Jog for two minutes. walk for
2-4 minutes. Repeat five times.
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17. WEEK2

18. Hopefully you are now comfortable with
this exercise. Try to focus on using your
arms as if you were running. You'll be
surprised how much this helps to drive
the knee up.
Make sure the whole of your foot is on
the step before you drive the knee up [1).
As you step up [2]. keep the torso tight
and tense the buttock on the opposite
side. Then lower to a count of 1.
If you didn't manage the full number of
repetitions last week, don't worry.Your
goal is to get a step closer this week
because it is important to hit maximum
repetitions before moving onto the
next stage.
As you rise onto your tiptoes [2] and
lower back down, make sure that you
use your full range of movement. The
lower your heels dip beneath the level of
the step, the better.

19. Most people find that they aren't flexible IIenough to get good range on the squat.
Try to find how far you can squat this
week. Turning the feet out a fraction
will open up the hips and help you get
more depth.
When squatting (2). try to make sure that
your knees don't fall inwards. If they do,
concentrate on pushing them out and
don't progress until you have mastered
the correct movement. Remember to
count to four on the way down.
REPS BEGINNER 6-8 l_NT~RMED.IATE. 8:10 ADVANCED.10-12 (EACH SIDE) TEMP04-0-1
Before you progress, it is important to IImake sure that your front knee doesn't
fall inwards as you lower yourself, which
you can check in a mirror. If they do fall
in, only lower yourself to that point. As
you get stronger, you will be able to go
lower without this happening. Complete
the full number of reps one one side
before swapping to the other.
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20. Increasing your heart Drate and speeding up
your metabolism will
help reduce body fat.
Try to match your best
time on each circuit:
you will be working
harder as you tire.
Try to make sure that your
hips don't drop or become
too high. The best way to
combat this is to tighten
your stomach muscles.
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21. If you have got to grips with this exercise, IItry to go straight back into a squat for
consecutive repetitions, and try holding a
heavier book if you feel comfortable.
Keep your chest up and your back
straight throughout.
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22. If you've been doing the press-up on your knees,
the next stage is to do an elevated press-up. You
can use any surface as long as it's stable, such
as stairs, a coffee table, a sofa or the kitchen
work surface !the higher the surface, the easier
the exercise). Remember to keep your knees,
hips and shoulders in line.
The curl component of this Dexercise focuses on the biceps
while the overhead lift works the
shoulders. This gives great all-
round toning.
When you lift the weight above
your head, keep your arms by
your ears. It may be tempting
to cheat ~y using your legs or
arching your back, so keep your
torso nice and tight and only use
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23. The triceps are actually a bigger muscle group
than the biceps. Whether you'd like more
sculpted arms or to increase their size, this is a
great exercise.
To make sure your arms are doing the work,
keep your bottom close to the step throughout
the movement. The straighter your legs, the
harder the exercise will be.
JOGGING ON THE SPOT
Running ts a great way to burn off excess
Christmas calories, so you should aim for 45
seconds this week. If you tire easily, lower the
pace to complete the exercise. Your arms are
almost as important as your legs so you can
increase the pace by focusing on pumping
them more quickly.

24. This exercise focuses on the posterior aaspect of your shoulders and mid-back.
As you lift the 1-litre water bottles (2],
squeeze your shoulder blades together
and down. This is great for posture as it
strengthens the muscles that prevent
slumping and opens out the chest.
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25. This exercise is designed to tackle
poor shoulder mobility while also
strengthening the mid-back. Keeping
your arms and hands touching the wall
(1 l. try to slide your arms up the wall
until they are level with your ears [2).
Don't force the exercise: go as far as
you can before slowly trying to increase
the range of movement. (Many people
struggle to maintain the start position so
you may need to flex your knees slightly.)
Keep the exercise slow so you can focus
on form: count 3 seconds up and 3 down.
This exercise will work your six-pack. It involves arotation so it also targets the internal and
external obliques. Lying on the floor with your
elbows bent and your hands by your temples,
extend one leg and bend the other towards
your chest (1]. To complete one rep, rotate your
position so that the opposite elbow touches the
opposite knee [2]. As you rotate, try to lift the
shoulder blade off the floor so you maximize
your range of movement.

26. Lie on your back with your hands above your
head and your legs straight (1). Bring your
knees into your chest while lifting your arms
over your head to reach your feet [2). Your
shoulders should just leave the floor. Then
return to the starting position.
Increase the difficulty by adding a pause at the
top of the movement. As you reach for your feet,
draw your stomach towards the floor rather Dthan letting your abdomen stick out.
The burpee uses the
major muscle groups so
it burns a lot of energy. It
will also test your lungs.
If you can't do more /
than a couple, slow the
movement down and
come to the standing
position [1) rather than
completing the jump.

27. Step-up with knee drive
Static lunges
Mountain climbers
CHESTAND ARMS
Thrusters
Press-ups
Cud and press
Tricep dips
Jogging on the spot
BACKAND ABS
Cycling abs
Ifyou are supplementing this plan with walking, cycling or running, we have included handystarting guidelines from Joanna
Hall, Jonathan and Sally on pages 29-35. You can track your progress below ltick where completedI.
M T w T
WALKING Ifyou are following Joanna Hall's Walkact1ve plan, aim to complete the below this week:
Aim to walk 1,500 steps on top of your baseline
each day.
Aim to go on three walks of at least 10 minutes
each day this week.
F
CYCLING If you are following the beginners· cycling plan, you should aim to complete the below this week:
Cycle five minutes at a relaxed pace. Cycle 2 x 15
minutes at an easy pace !pedal easily fortwo minutes
in between]. Cycle five minutes at a relaxed pace.
Cycle five minutes at a relaxed pace. Cycle35 minutes
at an easy pace lyou should feel sweatywith an elevated
heart ratel. Cycle for five minutes at a relaxed pace.
Bonus session - repeat Session two Ioptional)
s
RUNNING If you are following our beginners· running plan, you should aim to complete two running sessions this week:
Session one: Jog for five minutes, walk for three
minutes. Repeat three times.
Session two: Jog for 10 minutes.
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28. YOUR FEET
AIM: To stop passive foot strike and to achieve an active foot with an
open ankle.
PAYOFF: Improves balance; promotes correct alignment in the knee
and helps protect your joints; stimulates the right muscles to help you
change your body shape.
TECHNIQUE:
(1] Imagine the foot is a piece of Velcro stuck to the floor and you are
peeling it off from the heel forwards (2]. Move through the arch to the
toes. Visualise that the person behind you needs to see the sole of
your foot as you peel it off the floor.
As you reach the toes (3]. be aware of the breadth of the foot. Push off
gently from your big toe, middle toe and little toe evenly. This helps
engage the gluteus muscles and creates tone and shape throughout
the body. It also helps tone your thighs and encourages correct
alignment.
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29. YOUR HIPS
AIM: To stop slumping into your hips and to achieve hip
stability without rigidity. Hips should start to feel lifted.
PAYOFF: You'll improve your knee and hip alignment
and this will reduce the impact on your joints; you'll
start to tighten your lower abdominal muscles,
trimming your torso; your bottom will start to lift,
tighten and work more efficiently; if you have back
problems, you should notice improvements and you'll
be able to increase your pace.
TECHNIQUE:
1. Put your hand on your lower tummy and draw the
stomach upwards and inwards but don't tense it
completely. Your bottom should be relaxed and the
torso long.
2. As you walk, visualise a glass of water balanced
on each hip. Imagine these are being lifted and
balanced as you walk.
YOUR NECK AND
SHOULDERS
AIM: To achieve symmetry through the torso.
PAYOFF: Combats poor posture, especially slumped
shoulders and a rounded back; reduces tension in
the upper back and helps mobility of the shoulders,
upper back and neck; achieves length and softness
through the neck and upper body without looking stiff
and tense; opens and softens shoulders, helping you to
achieve correct back alignment; gets your body in the
right position to whittle your waist.
TRY THIS:
1. Simply imagine lengthening the space between
the earlobes and shoulder and relax the shoulders
down.
2. Look up and forward and don't tense the neck.

30. AIM: To achieve correct shoulder-girdle mobility, and to get
the arms to move like flowing pendulums as you walk.
PAYOFF: Your back, neck and shoulders will become
more agile; you'll enjoy better shape and tone in your
chest and arms, and you'll lay the foundations for
significantly reducing back fat.
TECHNIQUE:
1. Bend the arms and use a fluid arm movement
backwards and forwards, pushing much further
backward than forward. Posturally, this opens up
the shoulders, and mobility in the upper back is
increased.
2. Every time you swing the arms when you walk, you
are creating a natural rotation and whittling your
waist down, tapering your torso and flattening your
abdominals.
3. Don't clench your fists as this limits correct shoulder
positioning, and do not use the mechanical 'power
walking' movement.
See telegraph.co.uk/slimwithoutgym tor adiagram
of how most of us walk incorrectly.This will help you
visualise the changes you need to make.
WALKACTIVE TASKS FOR WEEKS 1& 2
To make the most of the Walkactive tasks, you will have to find your baseline (the average number
of steps you walk in a day.]
To work this out, you will need a basic pedometer, which you can order at joannahall.com. Wear
the pedometer for three days and write down the number of steps you take on a normal day. Now
add the number of steps from those three days together and divide the total by three. This is your
baseline figure. Ideally aim for a minimum daily step count of 5,000 steps. Research has shown
that a step count of less than this is associated with greater health risks of sedentary diseases.
>Aim to walk 1,000 steps on top of your baseline each day. You should be aiming for a baseline
of no less than 5,000 steps a day.
>Aim to go on three five-minute walks every day this week, paying particular attention to your
walking technique. This should be in addition to your baseline.
>Aim to walk 1,500 steps on top of your baseline each day.
>Aim to go on three ten-minute walks each day this week, paying particular attention to your
walking technique. This should be in addition to your baseline.
You can record your progress on pages 17 & 28.

31. What do you need
to get started?
One of the best things about running
is that all you really need is a pair of
comfortable trainers. For women, ifs
also a good idea to invest in a quality
sports bra. If after a few weeks you
are enjoying your running, you should
consider visiting a specialist running
shop to have trainers fitted. Many
:6POrts shops offer free gait analysis,
which will help you find the best
trainers for your running style.

32. How far?
If you aren·t sure how far you can run. try
jogging for 20 minutes. If you are a beginner.
however, you will probably find that you can"t
keep going for that long. Don"t worry, this is
normal. There are plenty of beginner's plans
you can follow that will get you running for
sustained periods in only four weeks.
To help you build up stamina. try the plan
below for the first two weeks [see The Sunday
Telegraph tomorrow for weeks three and four).
This is based on four sessions, running twice
a week:
Session one: try Jogging for one minute and
then walking for one minute. Try to repeat
this 10 times.
Session two: try jogging for two minutes and
then walking for 2-4 minutes. Try to repeat this
five times.
Session three: try to jog for five minutes, and
then walk for three minutes.Try to repeat this
three times.
Session four: try to jog for 10 minutes
Losing motivation?
It can be difficult to lace up your trainers and set
out for a run, especially when ifs cold outside.
Here are some tips to help:
>Train with a friend - not only is someone else
relying on you for their training, it also makes
time go faster if you have someone to chat to.
>Vary yourtraining ground - many people
stick to the same route, which can become
boring.Try running a different route or the
opposite way round your usual route.
> Run to and from work - if you are struggling
to fit running into your day, save time and
money by running to or from work.
>Enter a race - there·s nothing better than
having a goal to get you out training. The Race
for Life would be a great place to start: visit
raceforlife.cancerresearchuk.org to find out
about races near you in 2014.
>Try a park run - park runs are 5K, which is a
great distance to aim for if you are just starting
out. They take place every Saturday morning
at parks across the UK. They are free to enter
and are a great place to meet like-minded
runners. Visit parkrun.org.uk for details.
>Track your progress - keep a record of your
training on pages 17 and 28.
What about running form?
The perfect technique can take years to master
but here are a few tips to get you started:
>Look forward - good alignment of your
head and neck will help correct your posture.
>Don't forget yourarms - relax your shoulders
and arms, but don"t forget to use them. Your
arms should be at roughly 90 degrees and
should swing naturally.
>Run tall - keep your hips tall and high. Your
torso should be upright and you should be at
full height.
>Don't sit back - keep your hips and pelvis
facing forward.
>Legs/feet- don"t reach with the legs. When
you stride you want your leg to land under you
with a slight knee bend.
What about stretching?
Ifs a good idea to do some stretching before
and after you run. Try the mobility stretches on
pages 5-7.
<the <rrtrgra11h GETSLIM WITHOUTTHE GYM

33. , AN INTRODUCTION TO CYCLING
WITH JONATHAN EDWARDS
Cycling is a fantastic way to get fit without heavy impacts
on the joints. It's also a great way to escape your day-to-day
surroundings, explore beautiful countryside,
or discover new places closer to home.
You'll be surprised how much ground
you can cover by bike and how
quickly you will improve. r
'I

34. 35

35. INTRODUCTION TO NUTRITION
KALE
COTTAGE
CHEESE
1 PIECE
FRUIT
SPINACH ROCKET CARROTS
(17
HUMMUS LEMONS & PEPPERS
LIMES
40g OATS 25g DARK SMALL
CHOCOLATE >70% HANDFUL
COCOA SOLIDS NUTS
FOODS TO HAVE ONLY ONCE AWEEK
BISCUITS
SWEETENED
POPCORN
SUGARY
CEREAL
PIZZA
CAKE PASTA
BEER
... -------- 'I
!IPARSNIPS ONIONS TOMATOES
...
I)
YOGURT FISH BEANS &
PULSES
2-3 MEDIUM 50g RICE [TRYTO 30g CHEESE
POTATOES HAVE BROWN)
BREAD SWEETS ALL FIZZY
DRINKS
The table above might not be telling you anything new because we all know that a healthy diet
with lots of fresh vegetables and fewer chocolates and pastries will help us lose weight. So why
is diet usually the stumbling block for getting into shape? We often forget to monitor the foods
in the orange column. Although they are all naturaland unprocessed, they still contain a lot of
carbohydrate, which is broken down into sugar and stored as fat if the body doesn't need it. It is
therefore essential that we watch the amount ofthese foods that we eat and when we eat them.
36

36. -
MILK CHICKEN BEEF LAMB SEAFOOD EGGS OLIVES
AVOCADO
50g QUINOA 50g BULGAR 50g PEARL
WHEAT BARLEY
READY
MEALS
ICE CREAM FRUIT
JUICES
NOODLES MILK & WHITE
CHOCOLATE
JAM CRACKERS
HERE ARE AFEWSIMPLE STEPS TO
FOLLOWWHEN PLANNINGYOUR
NUTRITION:
>Ifyou're serious about altering your
diet, you may need to make afew lifestyle
changes. Rather than having asmall
something from the red column once a day
and then trying to cut down, only have one
unhealthymeal aweek. It can be anything
you want, but you should finish once you leave
the table rather than continuing in the red
column forthe rest of the day.To help resist
temptation, try having it asyour evening meal.
>Watch your portion size when eating foods in
the orange row.
>Try to eat food from the orange row within
an hour of working out as the bodywill bum
carbohydrate during your recovery.
>Try to eat some protein-rich foods such as fish,
chicken or eggs at every meal. This helps slow
the energy-release from food, keeping you
feeling fullerfor longer.
>Try to eat a little slower, don't eat forthe sake
ofeating, and listen to when your body isfull.
37

37. 38
BREAKFAST CHOICES
CORNFLAKES & FRESH STRAWBERRIES
Cereals are often considered a healthy breakfast option
but even a small serving can contain 21 grams of
sugar, more than 20 times the amount in the omelette.
This will elevate your blood sugar and, when insulin
removes this excess sugar to store it in our cells, blood
sugar levels fall rapidly. This crash can give you mid-
morning biscuit cravings.
As tasty as they are, croissants offer few health
benefits. The fat content may be similar to that of
the Greek yogurt but the difference is the type of
fat. Croissants contain harmful trans fats that may
increase the risk of developing heart disease
and cancer.
Fruit contains many nutrients but, by blending it,
you could destroy much of the fibre. A single smoothie
can contain the same amount of sugar as a glass of
coke, so, if you must have one, try making your own
with fresh fruit rather than buying commercially
available brands.

38. FOR THIS
BREAKFAST CHOICES
An omelette has a good balance between protein and
carbohydrates to keep you going until lunch, but it also
provides a huge amount of nutrients. Eggs are packed
with important vitamins and minerals, including
calcium, iron, zinc, 86, folate, 812 and heart-healthy
omega-3 fatty acids. Adding spinach gives a hit of
antioxidants that have anti-inflammatory properties.
D
Greek yogurt is high in probiotics that help to improve
digestive function and the immune system. The berries
and nuts give you your dailydose of antioxidants.
These shakes are a good option for breakfast on the go.
The cinnamon helps to stabilise blood sugar and the
flaxseed is rich in omega-3s and fibre.
39