SIX WEEK WORKOUT

PUSH UP WITH MEDICINE BALL

DURATION 1 MINUTE

Assume a push up position and place one hand on a medicine ball. Perform one push up and then roll the ball over to your other hand. Brace your abs throughout to support your back.

LUNGE, TO PRESS

DURATION 1 MINUTE

Starting in the position of an overhead press, step back with your right leg, lean forwards and place the dumbbells either side of your left leg. Push down on your left heel, stand up and drive your arms over your head. Then switch legs.

The Food

James says: “Any healthy eating plan has got to be 80/20. That means 80% of the time it’s focused and healthy, then 20% of the time you’ve got to relax, otherwise it’s not attainable for long periods. That’s why you’ve got a couple of glasses of wine and the odd scoop of frozen yoghurt in there, as a reward for your efforts.”

MONDAY

BREAKFAST
Yoghurt, muesli and blueberries
SNACK
Carrot juice
LUNCH
Vegetable soup with 1tsp of sour cream and spinach
SNACK
4 carrot sticks with 1tbsp cottage cheese
DINNER
1/2 grilled chicken breast with 10 green beans
SNACK
Herbal tea

TUESDAY

BREAKFAST
Poached egg with spinach on wholemeal toast
SNACK
Short skinny latte
LUNCH
Gazpacho soup with chicken strips and a macchiato coffee
SNACK
Protein shake
DINNER
Tuna Nicoise salad with no olives. 1tsp salad dressing
SNACK
1/2 sliced mango

WEDNESDAY

BREAKFAST
Small banana, 1tbsp fat-free greek yoghurt and a sprinkle of oats
SNACK
Protein bar
LUNCH
Edamame salad, 1tsp dressing, 1/2 brown pitta
SNACK
10 blueberries, 1 tbsp cottage cheese
DINNER
Chicken no-bread sandwich, gem lettuce and buffalo tomato
SNACK
Herbal tea

THURSDAY

BREAKFAST
Special K, skimmed milk and strawberries
SNACK
Short, skinny cappucino
LUNCH
Small superfood salad, 1tsp dressing, banana
SNACK
Protein shake
DINNER
300ml “threebean” soup
SNACK
2 scoops frozen yoghurt

FRIDAY

BREAKFAST
10 blueberries, 1 tbl no-fat Greek yoghurt, museli
SNACK
150ml carrot and beetroot juice
LUNCH
Small grilled monkfish, 150g steamed veg
SNACK
2 chicken strips, 1tbsp tomato salsa
DINNER
Tomato salad, 1tsp seed mix
SNACK
Herbal tea