Diet and Exercise Plan

Monday

• Breakfast 7:00-8:00 LA Whey Porridge with water or semi-skimmed milk

• Snack I 10:00-11:00 Water or Green/Ginger Tea or Lemon Water and Fruit and LA Whey Gold Protein Shake

• Lunch 13:00-14:00 Yam, Chicken Breast and Broccoli + desert: Natural Yoghurt

• Snack II 16:00-17:00 Water or Green/Ginger Tea or Lemon Water and Fruit and LA Whey Gold Protein Shake

• Dinner 19:00-20:00 Turkey Breast and Asparagus + desert: Natural Yoghurt

Monday’s Training - LegsCardio Warm up:

Choose a cardio activity of your choice (Walking OR Running OR Biking)

Squats: Stand with feet hip width apart knees slightly bent Bend knees to about 90 degrees allowing body to lean slightly

forward Keep heels on ground Return to start position and repeatStep Ups: Stand facing a step or stair Step up with one foot placing whole flat of foot on step Step up with other foot then step down one foot at a time RepeatLunges: Stand feet together, toes forward, a dumbbell in each hand Step forward with right foot and bend knee, lower hips till left

knee is just a few inches off the floor Push with right leg raising yourself back to the starting

position Repeat and then do the same for left legAbductor raise: Lie on left side with left leg slightly bent and left hand in front

of body as a support Keeping right leg straight lift up a few inches, and then return

to start position Repeat each legCalf raises: Stand with feet shoulder width apart and a dumbbell in each

hand if required Raise your body by going up onto the balls of your feet You should feel a contraction in the calf muscles Hold for 1 then return to start position Repeat.

Glutus raise: Kneel on all fours Lift right leg behind bending at knee with sole of the foot flat

and facing the ceiling. This is the starting position Lift right leg up a few inches and squeeze buttock, then return

to starting position. Repeat and then swap to other leg.Back leg lifts: Lie on tummy, legs straight and together Lengthen one leg, tighten buttock then lift leg a few inches Hold for count of one then slowly lower Repeat and then swap legs.Doggies Kneel: Kneel on all fours, knees hip-width apart, head down Lift right knee to side keeping heel lower than knee Lower knee but don't let it touch the ground. Repeat Then repeat on other legPlies: Stand with feet pointing out and hip width apart Keep back straight and bend knees until you feel a stretch

through inner thighs Hold for count of two then straighten up Repeat Feel stretch up front of thigh Hold and Repeat with other leg.Buttock Stretch: Lie on back with one knee bent, foot flat on the floor Bend other knee and place outside of ankle on opposite thigh

just above the knee Push down gently with knee of top leg and hold, feeling the

stretch on the outside of the hip Swap legs and repeat.

Tuesday



• Lunch 13:00-14:00 Whole Grain Rice with mixed Beans, Chicken Breast and Spinach + Desert: Natural Yoghurt


• Dinner 19:00-20:00 Tuna Steak and Broccoli + Desert: Natural Yoghurt

Tuesday’s Training - ButtAbductor Raise: Lie on left side with left leg slightly bent and left hand

in front of body as a support Keeping right leg straight lift up a few inches, and then

return to start position Repeat on each legSquats: Stand with feet hip width apart knees slightly bent Bend knees to about 90 degrees allowing body to

lean slightly forward Keep heels on ground Return to start position and repeatPower lunge: Stand with arms loose by side holding weights Step forward one stride from back foot and lower

body down Spring back to starting position pushing through heel

of front foot Repeat each legGlutus raise: Kneel on all fours. Lift right leg behind bending at

knee with sole of the foot flat and facing the ceiling. This is the starting position.

Lift right leg up a few inches and squeeze buttock, then return to starting position.

Repeat and then swap to other leg.

Knee raises: Stand facing a step or stair with one foot on stair

other on floor Place hands on hips for balance Bring lower leg up raising knee to waist level before

bringing it down to the ground Repeat then swap legsBack Leg Lift: Lie on tummy, legs straight and together Lengthen one leg, tighten buttock then lift leg a few

inches Hold for count of one then slowly lower Repeat and then swap legsButtock Walk: Sit on floor with legs straight out in front Shuffle forward across the floor, 'walking' on buttocks

8 steps forward Then shuffle backward 8 steps Repeat

Wednesday• Breakfast 7:00-8:00 LA Whey Porridge

with water or semi-skimmed milk


• Lunch 13:00-14:00 Sweet Potatoes, Salmon & Kale + Desert: Natural Yoghurt


• Dinner 19:00-20:00 Griller Chicken Breast and Spinach + desert: Natural Yoghurt

Wednesday’s Training - Full Body Workout

Wall or Half Press ups:Wall Press Ups: Standing close to a wall with palms against itBend elbows so that your body leans into the wall, then use your shoulders and arms to push away from the wallHalf Press Ups: Kneel with palms face down, arms straightBend knees and cross ankles. Bend elbows so you dip chest towards the floor then push back to the starting positionRepeat

Calf raise:Stand with feet shoulder width apart and a dumbbell in each hand if requiredRaise your body by going up onto the balls of your feet. You should feel a contraction in the calf musclesHold for 1 then return to start positionRepeat

Leg lifts:Stand holding a chair for support, knees and toes facing forwardSlide left foot forward, tighten thigh muscle and lift leg 3 inches off groundHold for count of one then return to floorRepeat then with other leg

Seated shoulder press:Sit on bench or chair with feet flat on the floorHold a dumbbell in each hand if required, with your arms bent at 90 degrees and elbows out at shoulder level, palms forwardPress dumbbells up and in so they nearly touch above your head, until arms are almost straightHold for 1, then slowly lower to starting positionRepeat

Backwards press:Sit or stand holding weight in each hand, palm facing inTake the arms back as far as possible then bend elbows so forearms hangs down at right anglesStraighten arms taking hand towards the ceilingLower to right angle positionRepeat

Hip rolls:Lie on back, knees bent, feet flat, hands behind head, elbows outBreathe in and as you breathe our let knees drop over half way to the rightHold then bring back to starting positionRepeat on each side

Crunches:Lie on floor, hands behind head, elbows out, knees up and feet flat on floorPush lower back down and, roll shoulders up, keeping knees and hips stationeryThe lift is very small, your shoulders should only come a few inches off the groundHold the position for a count of one then slowly lower shoulders back to the floor pushing lower back down all the timeRepeat

One arm dumbbell row:Start with right foot on floor and left knee resting on a bench or chairLean forward so you support your weightPut your left hand on the bench, back should be parallel with floor, and dumbbell in your right hand hanging downSlowly bend elbow back pulling dumbbell up to body level. Lower to starting positionRepeat and then swap arms

Thursday



• Lunch 13:00-14:00 Yam, Chicken Breast and Broccoli + desert: Natural Yoghurt


• Dinner 19:00-20:00 Lean Beef Steak and Kale + desert Natural Yoghurt

Thursday’s Training - Cardio

Cycling

45 - 60 minutes of

Cardio

Rowing

Running Swimming

Friday• Breakfast 7:00-8:00 LA Whey Porridge



• Lunch 13:00-14:00 Whole grain Rice with mixed Beans, Chicken Breast and Spinach + Desert: Natural Yoghurt


• Dinner 19:00-20:00 Salmon and Mixed Vegetables: Lettuce, Avocado, Cucumber, Tomatoes, Red/White Onions with Coconut or Olive Oil + desert: Natural Yoghurt

Friday’s Training - Get ready for Winter Sports

Squats:Stand with feet hip-width apart knees slightly bentBend knees to about 90 degrees allowing body to lean slightly forwardKeep heels on groundReturn to start position and repeat

Step ups:Stand facing a step or stairStep up with one foot placing whole flat of foot on stepStep up with other foot then step down one foot at a timeRepeat

Glutus raise:Kneel on all fours. Lift right leg behind bending at knees with sole of the foot flat and facing the ceiling. This is the starting positionLift right leg up a few inches and squeeze buttock, then return to starting positionRepeat and then swap to other leg

Chest press:Lie on back holding a weight in each handBend arms so elbows are at 90 degrees palms facing forwardExtend arms up till nearly straight, return to start positionRepeat

Knee raises:Stand facing a step or stair with one foot on stair other on floorPlace hands on hips for balanceBring lower leg up raising knee to waist level before bringing it down to the groundRepeat then swap legs

Single leg squat:***This is an advanced exercise.

Stand with feet hip-width apart, one foot flat on floor and raise other leg so heel is about 3-5 inches off groundKeeping back straight lower yourself as if sitting on an imaginary chairSupporting leg should not bend to less than 90 degrees at back of kneeRepeat each leg

Power lunge:Stand with arms loose by side holding weightsStep forward one stride from back foot and lower body downSpring back to starting position pushing through heel of front footRepeat each leg

Crunches:Lie on floor, hands behind head, elbows out, knees up and feet flat on floorPush lower back down and roll shoulders up, keeping knees and hips stationeryThe lift is very small - your shoulders should only come a few inches off the groundHold the position for a count of one then slowly lower shoulders back to the floor - pushing lower back down all the timeRepeat

Reverse curl:Lie on back hands behind head, legs straight up in airKeep shoulders and head on the floor at all times. Tighten lower abdominals and brings legs and pelvis towards ribsKeep movement slow and controlledRepeat

Oblique crunch:Lie on back knees bent, feet flat on floor hands by headSlowly raise one should and elbow up towards outside of opposite thighRepeat then swap shoulders

Saturday• Breakfast 7:00-8:00 LA Whey Porridge



• Lunch 13:00-14:00 Sweet Potatoes, Salmon & Kale + Desert: Natural Yoghurt


• Dinner 19:00-20:00 Chicken breast, Green Beans + Desert: Natural Yoghurt

Saturday’s Training - Ice-Skating

1 to 2 hours Ice-Skating

Source: http://www.visitlondon.com/tag/ice-skating-london#bmYKsSULfs4U6ouR.97

http://www.visitlondon.com/tag/ice-skating-london#bmYKsSULfs4U6ouR.97

Sunday

• Breakfast 7:00-8:00 Weetabix


• Christmas Dinner 13:00-15:00 Traditional Christmas Roast & don’t forget to drink smart :-)

Sunday’s Training - Nordic Walk

• Benefits:

Compared to regular walking, Nordic walking (also called pole walking) involves applying force to the poles with each stride. Nordic walkers use more of their entire body (with greater intensity) and receive fitness building stimulation not present in normal walking for the chest, lats, triceps, biceps, shoulder, abdominals, spinal and other core muscles that may result in significant increases in heart rate at a given pace. Nordic walking has been estimated as producing up to a 46% increase in energy consumption, compared to walking without poles.

• Technique:

The cadences of the arms, legs and body are, rhythmically speaking, similar to those used in normal, vigorous, walking. The range of arm movement regulates the length of the stride. Restricted arm movements will mean a natural restricted pelvic motion and stride length. The longer the pole thrust, the longer the stride and more powerful the swing of the pelvis and upper torso.

Nordic Walk cont.How will it benefit my body?

• Nordic Walking combines the simplicity and accessibility of walking with simultaneous core and upper body conditioning similar to Nordic skiing. The result is a full body workout, which means that you:

• Burn up to 46% more calories compared to walking without poles

• Release tension in the neck and shoulders

• Improve your posture and gait

• Strengthen your back and abdominal muscles

• Reduce the impact on the joints

Lifestyle

Diet and Exercise Plan