Over a two week program you will be sent recipe ideas, motivational emails, fat loss tips, 10 minute workouts to do in your own home and a fun and varied plan to follow to help shed those extra pounds, and give you a zest for life.
Depending on your current lifestyle and eating habits, you may find some things more difficult than others, but hopefully with this being a 14 day plan it is something that is realistic, achievable and above all else results driven!
You will follow an eating plan and exercise program devised by myself. It takes on the elements of 'clean eating' so basically no processed, fast or cheap packaged food...you are what you eat! You will also be fitting in 10-15 minute workouts during your day - the only equipment you need: a good shopping list, plenty of good meat, fish and vegetables plus some weights if you have them (cans of beans will do) and a space to workout in - you don't need lots of room.
There will be no counting of calories and there will be no measuring out of ingredients. You will even get a cheat day - where you can eat WHATEVER you like! Yes…crisps, chocolate, roast dinners you name it, even toast - you only need to have a great protein rich breakfast first!
You will see results and might even enjoy your new found way of eating - the clean way is flavoursome, colourful and imaginative plus you will be getting fit at the same time, feel more energised, have shinier hair, clearer skin and many other health benefits.
What have you got to lose…start today!
It's your first day today so here is the exercise video you'll need - this will be repeated next week.
You will be able to feel the difference in your fitness levels and energy levels I have no doubt. All you will need are some weights for the following program - bottles of water, can of beans will also work as a substitute.
This workout lasts for 10 minutes, you will work as hard as you can for 40 seconds and then rest for 20 seconds in between the exercises.
Well done on completing your first day's workout - how did you find it? Did you go for the hardest level or are you going to build it up over the next few days?
Here is today's exercise plan along with the video.
All you need for this 10-minute workout is space to work in - if you'd like to increase the intensity you can always add in some weights for a couple of the moves, or you can just stick to body weight this week and then bring in the weights next week.
Keeping with the same format as yesterday we are going to work out as hard as we can for 40 seconds and then have a 20 second rest in between the exercises.
So here is your workout for Day 3 of the plan.
How are the muscles feeling? Are you starting to feel the impact of the workouts now? Do you think you could actually be pushing yourself a little harder? Listen to your body, exercise pain is good, but know the difference between muscular ache and damage!
So we are going to increase the exercise time in this plan and lower the recovery time, pushing our bodies that little bit harder - stick with it, it is only 10 minutes!
All you need for this workout is room to move!
I hope your abdominals are feeling OK today?
Here is your daily workout, again a nice body weight workout incorporating the whole body - we are using different planes of motion, working the cardiovascular system to throw you into the fat burning zone, a lower body exercise to tone and work those major leg muscles and a core exercise with upper body thrown in to! WOW!
We are going back to the usual 40 seconds of work and 20 seconds rest for this workout. Make sure you have plenty of room as we will be travelling a little bit with this one, and again stick to your level.
So your penultimate workout today......
We are keeping with the tried and tested formula of working as hard as you can for 40 seconds and then resting for 20 seconds in-between.
You will need your weights again for this workout to help increase the intensity and the resistance, or you can stick with body weight.
So as your cheat/treat day is today (after breakfast!) it's important that we counter act that by performing a longer workout, and I have chosen to go with the Tabata method - working for 20 seconds and resting for 10 seconds and repeating for 4 minutes for each exercise - a total of 5 exercises in all and 20 minutes.
By working out for such short periods of time, with rest in-between again it allows the body to work at a higher rate for longer, so in turn you burn more calories and make a bigger impact.
Work 20 secs Rest for 10 seconds - repeat 8 times for each exercise.
So it's time to repeat your exercise routines again, starting with our weights workout.
Will you increase your intensity this time? Hopefully you will already start to feel your stamina improve and feel a noticeable difference in your fitness level.
You will need some weights for the following program - bottles of water or a can of beans will also work as a substitute.
This workout lasts for 10 minutes - you will work as hard as you can for 40 seconds and then rest for 20 seconds in between the exercises.
Sarah Dineen is a fitness instructor who specifically focuses on female fitness, specialising in Pre-Natal and Post-Natal fitness and with a range of classes, workshops and resource for new and expectant mums.
Sarah offers Personal Training, high-intensity Circuit Training, Pilates, Post-Natal and Pre-Natal Fitness and Rehabilitation Workshops with the aim to help you achieve your goals, no matter how big or small.