*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