The 21 Day Blast Plan: Lose weight, lose inches, gain strength and reboot your body. Annie Deadman

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СКАЧАТЬ Warm Beetroot, Leek and Walnut Salad

       Cauliflower Rice

       Broccoli Rice

       Carrot and Caraway Dip

       Creamy Herb Dip (or Dressing)

       Red Lentil and Coriander Relish

       Spinach with Caramelised Onion and Sumac

       Mackerel and Dill Dip

       Watercress and Avocado Dip

       Snacks

       Savoury Pancakes

       Courgette and Pea Fritters

       Fish Goujons

       Curried Bean Patties

       Blast Beetroot Smoothie

       Snack and Gap-Filler One-Liners

       Sweet Potato and Walnut Cake

       Easy Peanut Butter and Banana Clusters

       Apple, Cardamom and Ginger Muffins

       Snack and Gap Filler One-Liners

       PART 3

       THE WORKOUTS:

       Getting fit, firm & strong . . . and maybe a bit sweaty

       Chapter 9: An Understanding of Exercise

       The Warm-ups

       The Cool-downs

       The Exercises – How To Do Them

       The Workout Charts

       PART 4

       FILLING IN THE GAPS:

       Knowledge is power

       Chapter 10: Frequently Asked Questions

       Chapter 11: Day-by-Day Motivation

       Chapter 12: Adapting Blast to Everyday Life

       Acknowledgements

       List of Searchable Terms

       About the Publisher

HELLO

      My name is Annie Deadman and I’m the extremely proud creator of The 21 Day Blast plan, a three-week healthy-eating and fitness programme that, in a nutshell, kicks your sweet tooth into touch, calms your gut and leaves you with less fat and firmer muscles.

      Just so you know, I’m not some fake who went ‘on a diet’ once, found it worked and decided to flog it the masses. I have for the last fifteen years or so been running Annie Deadman Training, which provides fitness-training sessions, personal training and Pilates courses to the local community in southwest London.

      I am in my fifties, have two gorgeous daughters in their twenties, a team of bossy instructors and a studio where people come and go all day long, for personal training sessions.

      As a child, I was chubby. As a teenager, chubby turned into overweight with a dash of geeky and shy – the future in terms of mixing with the opposite sex wasn’t looking bright. So I ditched the short skirts, flexed what little muscle I had and threw myself into schoolwork. PE, it turned out, wasn’t one of my favourites and I, like most of the other self-conscious girls, skived off as often as I could.

      At university, everyone around me seemed to be on a diet of fags . . . or just on a diet. Inevitably I joined in. I turned to starvation as a means of losing weight and life became all bran flakes and cottage cheese. I was hungry all the time and I never once thought about my health or, heaven forbid, about exercise. I emerged from university, found a job in London and yo-yo dieted my way through the next five years.

      It was only when I got married and had my first child at the age of thirty-two that things changed again. High interest rates, two recessions and a colossal mortgage meant my husband and I worked long and different hours and hardly ever ate together. As if the whole full-time working-mother thing wasn’t enough, I was also facing something very like single parenthood and it started to leave its mark on my body. What had been an average OK-ish figure was now punctuated by wodges of unbecoming fat. My self-esteem plummeted at the same rate as my waistline expanded. I was in my early thirties but I felt dumpy and frumpy. Something had to be done.

      After a particularly sticky weight-related conversation with my GP one day, I gave myself a talking-to and decided that I couldn’t put it off any longer. I had to do some exercise. As an exercise virgin, the obvious first step was running. So off I went . . . not very far. Or very fast! But it was hideous. I got hot and it hurt and I felt uncomfortable. My second bite of the exercise cherry was more successful when I joined a local conditioning class and I started to use my muscles in a controlled way. It was actually rather pleasant, which meant I stuck to it, and very soon I started to see results. I firmed up and gained СКАЧАТЬ