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Eat Clean Get Lean on Amazon


When I released my clean eating, calorie, macro, carb cycling and recipe guide Eat Clean Get Lean, many of you asked if I could put it on Amazon as well as iBooks (apple devices) and Google Books (android devices).

I was surprised to hear the feedback that iPhones, iPads, androids, laptops and computers aren’t always the preferred source of information, and that an Amazon release would be greatly appreciated.

My tech boys have now re formatted the Eat Clean Get Lean for Amazon, and it is now available to download on Kindle.

The full interactive version (including videos, pop ups and external links to social and website) can be viewed on all Kindle Fire, 3rd gen and up devices, through the Android Kindle app on smartphones and tablets.

Other Kindle devices and apps will show the book without the videos and pop ups, but these aren’t essential by any means. All the important information re the food bible, calories, macros, carb cycling and recipes is still there to be read and followed.

Learn how to change you diet to get healthy.

Learn how to change your diet to get muscular.

Learn how to change your diet to get lean.

Learn how to eat on both your high and low carb days.

Learn.

EAT CLEAN, GET LEAN. 


WEEK 2


WEEK 1 – 137lbs

WEEK 2 – 135.5lbs

During my last prep, I sat pretty at 136lbs for 5 weeks solid, despite dropping body fat % and visibly changing shape weekly. So any lbs lost this week was unexpected, and I’ll be very surprised if it shifts from here.

I used to be able to drop down to 124lbs over 5-6 weeks of prep, but last year, that all started to change.

The fact of the matter is I have gained a lot of muscle in 4 years, my body composition is different, and that is reflected on the scales.

If you struggle to see a change on the scales, it is likely that you are at the very start of a body transformation (gaining muscle and shedding fat simultaneously) or towards the end, when body fat % is a MUCH more reliable measurement of progress to go by.

I haven’t taken my BF% today as I don’t feel I need to just yet. I can see my body has changed and I’m happy to keep going right now.

Here’s my plan:

  • 15 MINUTE FAT LOSS CIRCUITS A.M. (App Store and google play store)
  • WEIGHT LIFTING FOLLOWED BY FAT LOSS CIRCUIT P.M. (App Store and google play store)
  • CLEAN EATING – 50P 30C 20F MACROS – WITHIN MY CALORIE COUNT (iBooks and Google Books)
  • 6x PER WEEK

Here’s the thing; if you can get your fat loss box ticked, your weight lifting box ticked and your diet CLEAN AND CONSISTENT, you are on to a winner.

Yes, after a few weeks you may plateau, but thats when calories and or cardio can be adjusted.

Here’s to week 2, and for everyone doing this with me, please tag me in your posts so we can egg each other on!


JANUARY 1st


‘There’s no point making a New Years resolution to get in shape, you won’t stick to it. This is a lifestyle change.’

Bitch please.

Fresh starts are the reason I get in shape time and time again.

Every Christmas I take a break. Every time I go abroad I take a break. By every January I’ve gained weight and by every return-flight-home I’m at least half a stone heavier.

The plane lands, the 1st is upon me, and I am refreshed, replenished, well rested, well fed, and ready to hit the ground running.

And I do. I run, and I don’t stop until I have reached my goal.

Like EVERY change in your life, it all starts with a mental choice.

As soon as you DECIDE you want to change, you’re ready to start.

No, this doesn’t mean you’re going to float through your new challenge like a seagull through a cloud on a beautiful summer’s day. There will be days when you wonder what the hell you’re even doing, and you’ll remember how much easier life was when you were complacent and your routine was effortlessly in motion.

But remember your decision, feel PROUD of your recent efforts and KEEP GOING.

If getting fit, healthy, and or in shape in your goal this year, congratulations. You are NOT a cliche, you are smart.

Here’s what you need to do:

1. CLEAN UP YOUR DIET AND PORTION SIZES

2. FIND ANY FORM OF EXERCISE YOU ENJOY AND START DOING IT 4-6 DAYS A WEEK

3. REMEMBER YOUR GOAL AND STAY CONSISTENT

I’ve said it before and I’ll say it again:

MY 15 MINUTE FAT LOSS APP (ALSO AVAILABLE ON ADROID) WILL TEACH YOU HOW TO TRAIN AT HOME.

MY WEIGHTS 4 WOMEN APP (ALSO AVAILABLE ON ANDROID) WILL TEACH YOU HOW TO TRAIN AT THE GYM.

MY EAT CLEAN GET LEAN iBOOK (ALSO AVAILABLE ON GOOGLE BOOKS) WILL TEACH YOU WHAT TO EAT, WHEN, CALORIES, MACROS AND RECIPES. YOU PICK WHAT YOU WANT TO DO, AND FOLLOW THAT METHOD.

And you don’t need to pick me, it’s no secret that people love The Body Coach’s recipes. People find classes at the gym monumental to their ‘lifestyle change’. A lot credit getting a PT to getting in shape. There are SO MANY options out there.

Thank you all so much for your continued interest and support.

Here’s to a happy, healthy 2017.

The January Plan


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Those of you who follow me on social media will have seen this photo already, but here is my Christmas bod!

As many of you know, I do not monitor my food intake over Christmas (or when I go abroad). This means I gain weight in the form of body fat.

No, just because someone trains like an athlete and has a lot of muscle mass, does NOT mean they are immune to weight gain or a high body fat %.

As I say in my iBook video intro, diet is THE MOST IMPORTANT FACTOR. PERIOD.

If your diet isn’t on point, neither is your body – that sentence doesn’t apply to the genetically gifted, so if you can eat whatever and still be shredded, I hate you, but well done.

So here I am, 137lbs and very curvy indeed. I’m also happy, relaxed and finally willing to give 100% again…it’s been a long time since I could say that.

The next week for me will look like this:

15 minutes fasted cardio (15 minute fat loss app OR HIIT sprints) X 6 days week

1 weight lifting session X 6 days week

Eat clean – within my calorie count and macro split (50%P 30%C 20%F)

And I don’t intend of having a cheat meal in week 1.

Do it with me. Download my training apps and clean eating iBook and use the fresh start of the new year to motivate you.

If you want to change your body, you can. You simply need knowledge and consistency.


Personal Update – A Little Discipline


The last few weeks have been a lot of fun for me. Training daily, eating healthy, and allowing myself meals out and red wine nightcaps has gone down a storm mentally.

Yes, the less restrictive diet means I’m curvier, but I’m also killing training, I’m stronger, I’m happier, and I’m feeling the excitement build for my next prep in January.

However, my boyfriend has a very big, very topless shoot in 2 weeks time, and he’s asked me to help him rein it in beforehand.

His version of ‘rein it in’ is still a 4000 calorie a day diet, with a 40p 40c 20f macro split – aka more than what I’d face plant on a cheat day. And he cannot restrict any of this, not one macro or calorie, as he is a performance athlete, and if he shows up to training depleted and lethargic, I’ll be getting an angry phone call or 2.

However, there is no pretending that red wine nightcaps, fancy meals out and bowls of spaghetti as big as his head have a place in any kind of prep diet – they don’t. Alcohol isn’t bad for you in moderation, but it has a ton of wasted calories. Fancy meals out aren’t bad for you in moderation, but they have a ton of hidden calories and macros that are impossible to quantify. Bowls of spaghetti aren’t bad for you in moderation, but there are other carb sources that will help you train better and see better results.

And so, this is week 1 of a much more strictly monitored diet for him, and week 1 of a much more restricted diet for myself.

I figure why not jump in? Why not clear out the wine for a couple of weeks and eat from Tupperware en route instead of stopping for dinner? I want to see if 2 weeks of discipline with the same calorie and macro counts will do anything for me – and I have a very strong feeling that it absolutely will.

In the lead up to Christmas it is hard to stay on track. Parties, novelty foods, family visits – I get it. but if you can be strict until the grand occasion itself, your body will repay you for your efforts.