*Diet at your own risk. Consult a doctor before changing your diet or undertaking a new exercise regime*
Don’t over-think things! Image Source
Prepare yourself Psychologically
Be Prepared for setbacks and anticipate any problems
Set some goals
Fill in this questionnaire and take ownership of your diet & fitness
Intermittent Fasting
16-hour fasts – don’t eat anything between 8pm and 12pm.
In other words stop eating at 8pm at night and don’t eat again until lunch time the next day.
Drink lots of hot drinks instead of eating snacks.
Exercise
3 times a week
Do a 4 minute tabata interval of bodyweight squats.
Use the timer below:
Perform 2 sets of press ups – as many as possible
Perform 2 sets of bicep curls or chin ups. You’ll need a resistance band or a chin up bar for these.
Use this Shopping List
Fruit
Bananas
Blueberries
Red grapes
Apples
Vegetables
Cucumber
Rocket
Broccoli
Red onion
Beetroot
Sweet potato
Carrots
Kidney Beans
Tomatoes
Mushrooms
Avocado
Green Olives
Garlic
Spinach
Watercress
Sprouts
Onions
Meat & Fish
Salmon (not smoked, ideally not farmed either)
Grassfed beef
Chicken breasts
Tuna
Grains/Carbs
Buckwheat
Quinoa
Sweet potatoes
Oats
Pasta
Noodles (for stir fries)
Wholegrain Bread
Other
Feta Cheese
Free range eggs
Hummus
Walnuts
Almonds
coconut Oil
Olive Oil
Himalayan
Ginger
Himilayan salt
Throw out all the food in your house that you know is unhealthy. Better yet – give it to charity.
Quick Healthy Meals
Scrambled eggs on toast
Throw on some spinach and olives
Ideally scramble the eggs in a frying pan with a small amount of coconut or olive oil
Stir Fries
Chop up some chicken and a load of veg and ginger and fry with coconut oil
Boil noodles or rice
Sandwiches
Wholegrain or wheat free bread (I’m not a fan of wheat personally)
Tonnes of veg and salad
Butter from grass fed cows
Salmon TrayBake
Basically, chop and throw in a load of veg in a baking tray, with your salmon
Add coconut milk and lemongrass
Full recipe here
