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12 Days to a Slimmer you at Christmas


DONT PANIC!!

ITS NOT TOO LATE TO DROP A DRESS SIZE FOR CHRISTMAS WITH OUR 12 DAYS OF CHRISTMAS PROGRAMME

Our 12 day programme is designed help you drop a dress size, get a flatter tummy and generally feel more toned and fabulous in time for Christmas Day.

Our two phase programme turbo charges fat lose in week one, through a clean diet which will both detoxify your system and fire up your metabolism, this is combined with only 2 eight minute High Intensity Interval Training sessions each day. 

In week two we focus on toning up and tightening your figure, just in time for your party outfits.  In addition we are looking to build healthy habits to help you survive the festive season and ward off the dreaded festive llb gain which can be anywhere from 6 - 10llbs!!

Week one

Follow these simple rules to turbo charge fat lose.  Build meals around green or leafy veg and pulses and seafood. 

* No starchy carbs ( rice, pasta, potatoes, etc)

* No dairy

* No wheat or grains

* No fruit

* No red or white meat

* Eat only two portions of fish this week .Salmon or Mackerel will give you the healthy fats you need.

* Eat six small meals per day, ideally leaving no longer than 3 hours per meal, this will keep your blood sugar stable and help to ward off any cravings as well as re set your metabolism

* Eat your meals mindfully, really savour each mouthful, notice the texture, smell and taste of each bite.  Thoroughly chew each mouthful before taking another.

* No added salt , this is really important as this will cut out bloating.  Season with lemon, spices or herbs instead

* Drink two litres of fluids each day, this can be made up of water, herbal teas and vegetable juice

* Drink one glass of water immediately before bed each evening and take a glass of water with you to bed so that immediately upon waking you drink this.  Dehydration is the enemy of weight loss and we can often dehydrate while we sleep, particularly at this time of year with central heating.

* Complete two 8 minute HIIT Workouts every day. You don’t need any special equipment or clothing, or even space to do this short intense circuit. I recommend you do this immediately when you get out of bed before you jump in the shower then its done and out of the way.  The second circuit can be done while you are cooking dinner,  yes really... when you come home from work, change into your comfy clothes, pop your dinner on and then do this circuit while your meal cooks, you can then sit down, enjoy your meal and relax knowing you can then enjoy the rest of your evening.

 

Sample Day Plan for Week One

 

Breakfast

Two egg omelette served with half sliced avocado and a handful of wilted spinach and watercress

Snack

Cup of Clear Soup ( See Recipe)

One desert spoon of cashew nut butter and a sliced celery stick

Lunch

Chunky Chickpea and Vegetable soup (See Recipe)

Snack

Cup of clear soup

I rice cake and a table spoon of hummus

Dinner

Poached Salmon filet and Veg Stir fry ( See Recipe)


Week One Recipes

Clear Soup  (makes 12 portions)

3 ltrs water

4 carrots, roughly chopped

1/2 head celery, roughly chopped

1 med onion, roughly chopped

2 cloves garlic, crushed

2 bay leaves

4 sprigs fresh thyme or 1 tps dried

4 whole cloves

6 black peppercorns

6 sprigs parsley

1 large handful of spinach, chopped

juice of 1 lemon

1 tsp dijon mustard

black pepper

2 lemon and ginger teabags (optional)

Put all the ingredients, except the lemon juice, mustard, pepper and teabags, in a large pot and bring to the boil and then simmer gently for 30 mins.

Strain the liquid and throw away the vegetables.  Return the clear broth to the pan and add  the remaining ingredients.  Let the broth brew for a couple of minutes then discard the teabags.  Store the soup in the fridge for the week, warming a cup for each portion.


Chunky Chickpea and Vegetable Soup  (Makes four portions)

1 1/2  pints veg stock

1 can chopped tomatoes

1 bayleaf

2 cardamon pods

1 tsp cumin seeds

1 onion chopped

1 garlic clove crushed

1 stick celery chopped

1 carrot chopped

1 small head broccoli, broken into florets

1/2 leak sliced

1/2 small green cabbage shredded

1/2 can (200gm) chick peas

Black pepper to season

 

Soften the onion and garlic by sweating off in a small amount of the stock in the base of a saucepan, after a minute or two add the celery, carrot and leek and the rest of the stock and tinned tomatoes and herbs. Simmer for five minutes then add the broccoli, cabbage and chickpeas and gently simmer for a further 15/20 minutes until the vegetables are soft but still firm to the bite.

 

Baked Salmon Filet and Veg  (serves one)

Preheat the oven to 180

1 Salmon Filet

1/2 lemon

1 tbp mixed fresh herbs (dill, parsley fennel are great with fish)

1 spring onion

1 clove garlic crushed

1/2 carrot thinly sliced

1/2 courgette thinly sliced

2 asparagus heads sliced

1/2 red pepper sliced

Place a sheet of tin foil (approx twice the size of your fillet) on a baking tray, lay the sliced veg in the middle of the sheet and place the fillet on top, sprinkle the herbs and spring onion top of the fish.  Squeeze the lemon juice over the fish and close up the tinfoil to make a loose parcel, but ensuring that all ends are closed.  Bake the parcel in the oven for about 15 mins. 

 






Week Two

This week we reintroduce lean meats, fruit and wholegrains and we now drop one of the 8 minute HIIT workouts and replace it with an 8 minute toning workout specially designed to target those areas often accentuated by festive little black dresses.  Acknowledging that this week is also the week that you are likely to be out and about at parties and get togethers we have included our Party Survival guide to show how you can still enjoy yourself and not undo your good work.

 

This weeks rules

 

* No starchy carbs ( rice, pasta, potatoes, etc)

* No dairy

* No wheat

* Eat only two portions of white meat this week

* Eat only two portions of fish this week ( Salmon or Mackerel will give you the healthy fats you need)

* Eat six small meals per day, ideally leaving no longer than 3 hours per meal, this will keep your blood sugar stable and help to ward off any cravings as well as re set your metabolism

*Eat your meals mindfully, really savour each mouthful, notice the texture, smell and taste of each bite.  Thoroughly chew each mouthful before taking another.

* No added salt (really important as this will cut out bloating)

* Drink two litres of fluids each day ( this can be made up of water, herbal teas and vegetable juice)

* Complete one 8 minute HIIT Workout every day.

* Complete one 8 minute toning workout every day.

 

Sample Day Plan for Week Two

Breakfast

Apple and Cinnamon Porridge (See Recipe)

Snack

Two tablespoons of hummus with crudités 

Lunch

Coconut and Carrot Soup (See Recipe)

Snack

Handful of mixed fruit and nuts (approx 30 gms in total) 

Dinner

Grilled Chicken Breast served with mashed cauliflower and steamed green beens and soya beans

 

Recipes for Week Two


Apple and Cinnamon Porridge (serves 2)

1/2 cup water

1/2 cup unsweetened almond or soy milk

1/2 cup rough porridge oats

1 apple grated

1/2 tsp cinnamon

pinch nutmeg

60gm chopped almond and seed mix

Place the water, milk, oats and seed and nut mix into a pan and bring to the boil then turn down and gently simmer for about 4 minutes.  Add the grated apple and spices.  Simmer for another minute then serve. 


Coconut and Carrot Soup (serves 2)

3 large carrots chopped

2 garlic cloves crushed

1 med onion chopped

1 small sweet potato chopped

400 mls light coconut milk

1 pint veg stock

1 inch fresh ginger chopped

1 tsp coriander

1/2 tsp cumin

 

Sweat the onion and garlic in a little of the stock for about one minute then add the ginger and spices and cook for a further 2 - 3 minutes.  Add in the carrots, sweet potato and the rest of the stock, bring the boil then reduce to a gentle simmer for 15 minutes.  Add the coconut milk and continue to cook for 5 minutes.


Tips For The Christmas Party Season http://t.co/EowsjhFV