Women's Fitness Guide

1 Swap chocolate for date and cocoa bars Chocolate is high in fat and refined sugar. By swapping it for date and cocoa natural bars you will not only reduce the fat content, but the sugar content will be from a natural, unprocessed source, too. 2 Swa

There are a vast amount of energy and protein bars and drinks available on the market these days. And while they all aim to help you energise your body, slim down, lose weight and tone up, establishing what is right for you isn't easy. To work out if

✔ Healthy food swaps ✔ Flat belly rules ✔ Guide to supplements ✔ Coping with cravings ✔ Super smoothies YOU CAN EXERCISE FOR THREE HOURS every day if the urge takes you, but without the right eating plan, you still won't get the body you want. Quite

You know the importance of a balanced diet by now, but your success also relies on you having regular eating patterns and habits that you constantly repeat. With that in mind, here are some quick tips to reduce cravings: ► Make sure you eat a good br

✓ Easy-to-follow, eight-week meal plan ✓ Regular progress checkers ✓ What to eat to stay slim for life! CHANGING YOUR BODY is about changing several things – diet and lifestyle, as well as exercise (which is covered later in this guide). This may see

GO EASY ON THE CARBS… This week we start your meal plan with low-carb meals and plenty of healthy gut-friendly foods. INGREDIENTS • ½ can of chopped tomatoes • ½ aubergine • 1 courgette • 1 red pepper PREPARATION Cook half a can of chopped tomatoes w

THIS WEEK'S FOOD PLAN FOCUSES ON HEALTHY ALTERNATIVES TO FOODS THAT CAUSE BLOATING… Rapidly fermentable carbs found in gluten, onion, garlic and certain vegetables and fruits promote growth of bacteria in the gut. This can result in abdominal bloatin

WEEK THREE INCLUDES A CLEANSING GREEN SMOOTHIE EACH DAY A nourishing smoothie is a quick and easy way to start the day, and will support natural cleansing and weight loss, as well as boosting your energy for your exercise sessions. INGREDIENTS • 1 tb

INCLUDE FOODS RICH IN BEILYBLASTING FATS Monounsaturated fatty acids and essential omega 3 fats will target dangerous and stubborn belly fat. They also lower inflammation, and help you feel full and prevent cravings. INGREDIENTS • 120g stir-fry veget

If you stick to the workouts and eating plan in this guide, you can make considerable progress in four weeks. By the end of the first month, you should find that your energy levels have improved, you'll be feeling fitter and, most importantly, your b

Friends and family may notice that you're starting to change shape, too. Some may be supportive, but others might ask you why you're ‘spending so much time in the gym' and some may even be jealous. Don't let them put you off… imagine how you'd feel i

GET SPICY! Herbs and spices add flavour to meals without lots of calories. Many have health benefits, too – Ginger is particularly useful for supporting digestion, for example. Cinnamon is known for its ability to stabilise blood sugar levels and red

Motivation can come from many sources. Some of us respond well to hearing others tell us we can't do something, then proving to them, and ourselves, that we can. Others respond well to being encouraged by friends and colleagues. Whatever has inspired

EAT MORE FIBRE-RICH FOOD… Not only does fibre fill you up and curb those cravings, but it will support healthy digestion, too. INGREDIENTS • ½ can mixed beans • Romaine lettuce • Baby spinach leaves • ½ red pepper • Cucumber slices • 3 tbsp wholegrai

YOU'VE COME THIS FAR, so we think you deserve some treats! If you're craving chocolate or a sweet treat then don't deprive yourself – we've included some low-sugar tasty treats to keep you motivated. INGREDIENTS • 120g pork • 2 tsp Dijon mustard • Li

THIS IS THE TRANSITIONING PHASE This week, we increase the carbs slightly to help you move into a maintenance way of eating. That way you will keep the belly off fat for good. Follow this plan and check yourself out! INGREDIENTS • Pepper • Little oli

Top tummy-toning moves Easy-to-follow, step-by-step guides Mix and match to create workouts Stay fit - for life! GETTING GREAT RESULTS requires more than just a heal thy diet -adding regular exercise into your life is the way to tone up and slim down

You've got the body you've always wanted. Now how do you make sure you keep it? Food is key and by following our plan for the past eight weeks, you'll now understand the basics of a healthy diet. However, it's also crucial to think about your exercis