My Thoughts on 3 Month Achievable Body Goals

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Is anyone else feeling the footy void? Luckily we have the women’s World Cup to carry us over for a few weeks but then what happens after that?

Maybe instead of looking around for discounts on your Sky Sports subscription, it's time for some physical action.

What can we do before the start of the next season? What kind of body goals are achievable before the start of the Premier League's 2019/20 season on Saturday 10 August 2019. How do we achieve them?

Try for 3 months

Cut out bread. Cut out sweets. Get off your phone and take control.

Plank Challenges: 

You've heard of the 30 day plank challenge? Well why not stretch that out. The plank challenge encourages routine, discipline and is one of the best exercises for developing your core. Grab a matt, do it first thing while the kettle is boiling, add more time incrementally for better results.

Regain Your Fitness Plan:

Take a look at other plans that are specifically designed to help you shed weight. Regain Your Fitness’s online fitness programs for women and men boast that past clients have lost 7 – 10 kg in the first 30 days. I'm not affiliated but I've done some HIIT training before and I can tell you it's gruelling, but worth it.

Start KOBOX

I am a brand ambassador for KOBOX and I can tell you that the classes are fantastic. The instructors are like family and it's a very sociable way of working out. If you stick to weekly classes you will not only increase your overall stamina but will be well on your way to learning a new skill.

Personal Trainer 

As a rule of thumb, the average amount a personal trainer in the UK will charge is around £30 an hour. Though if you're London based that can rise quite steeply.

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Set aside a budget. Develop a plan with a personal trainer and explain the body goals you would like to achieve. Have pictures of naked dudes at the ready to help your trainer. Only kidding. Don't be weird.

Remember the Diet

So how much weight can you realistically lose in 3 months? You can possibly lose as much as 30 pounds according to this article by Live Strong.  But so much centres around your ability to maintain discipline around your diet. A low-calorie, highly nutritious eating plan combined with increased physical activity brings about weight loss.

Gadgets that will help you lose weight

Lemon squeezers, blenders (not juicers) veggie steamer and salad tossers. You can find a bunch more on the Everyday Health site. I'd say out of all the gadgets, the best one is the alarm clock. Get up early, don't dodge the best part of the day when no one is around.

Best Apps to help you lose Weight

Check out all the fat-busting apps in this article by Gotta be Mobile. Personally I'm always keeping an eye on the step count and know some friends have eulogised over Tabatas which is themed around more HIIT routines. (High Intensity Interval Training).

If you so happen to find yourself in a Novotel hotel like I was last week, check out the CALM app they have which helps facilitate sleep, positivity and meditation. All crucial ingredients if you're serious about achieving your body goals.

Document your 3 month work out

Be honest with yourself. Set yourself some very open goals with your online audience and pictures of yourself naked. Only kidding, come on, liven up!

But take personal pictures of yourself in the mirror. It's not easy to see gradual improvement but you will come a long way within 3 months and before you know it your body transformation will be there for everyone to see.

Get in Shape Like James Bond: Nutrition & Diet

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If you've caught my Instagram stories of late you would have seen I've been investing in some new cook books. Nutrition is going to be a massive thing for me in the year 2019 and today I want to talk about one man’s diet in particular, James Bond.

You may have seen stories circling the press recently about Daniel Craig giving up drink in preparation for the role of James Bond. (Although he was seen drinking Stella at the golden Globes right?) Truth is he would have been getting into shape for Bond 25 months ago.

Today I want to talk a little bit about nutrition and what you can be implementing in your diet.

PROTEIN

We all know that protein is a must when it comes to developing and packing on more muscle. Simon Waterson (Daniel Craig's trainer) will attest that you should marry the amount of protein you eat with the weight you aspire to be.

Your protein diet should consist of skinless chicken, eggs (the literary Bond loved his eggs) kale and of course, protein supplements.

I also have a lot of red meat from the grill, this is an excellent source of protein but of course, not everyone will prescribe to eating red meat in today's society.

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SNACK FOOD

It's nuts, its low sugar fruit. Almonds have a great sweet taste, that will nullify your sugar craving and provide your body with some Omega 3's.

I wish I knew back then what I know now about fruit. Juices, even freshly squeezed juices are packed high in sugar. It peaks your blood sugar levels and your body is thrown off course. I tend to keep it simple. Eat apples, get the fibre and the natural sugar.

They're also good for your teeth. Bond has amazing teeth in all his films. In the novels Bond had a 160- a day smoking habit, Moorlands being his favourite. I bet he had teeth like one of those case studies they put on a pack of cigarettes.

REBEL BOND

In the movie Never Say Never Again, Sean Connery gets ordered to Shrublands to undertake a detox. However, he does manage to sneak in a whole suitcase filled with naughty treats. One of which being Foie gras. This is a misstep as Roger Moore actively campaigned against the use of Foie gras claiming it cruel and inhumane.

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GLUTEN 

Bond loved to lather up his huge chunks of bread with marmalade. The word is out on bread, it bloats you, it doesn't move around your body well. To substitute this I've moved over to sun-seed bread. It's a bit tough, it's like Ryvita’s but it's wholesome and plugs that bread gap. Available in all supermarkets apart from mini Co-Ops it appears.

BOOZE

'How much do you drink?' - Madeline Swan

'Too much'. - Bond.

Love that line from Spectre. But how true. The calories and the sugar content in alcohol can be off the chart. And please don't think you're dodging that bullet by ordering a slim line tonic for your Vodka.

Just remember Bond only gets drunk in the movies once. Considering how much he drinks, that's quite a feat.

That's it for now. Remember working out is important, especially if you're going heavy on the protein. But nutrition is about 2\3rds of the battle. Let me know your thoughts and how you're getting on with your 2019 body goals.