Get It Done: My Plan, Your Goal: 60 Recipes and Workout Sessions for a Fit, Lean Body. Bradley Simmonds

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      An imprint of HarperCollinsPublishers Ltd

      1 London Bridge Street

      London SE1 9GF

      First published in Great Britain by HQ

      An imprint of HarperCollinsPublishers Ltd 2018

      Text Copyright © Bradley Simmonds 2018

      Bradley Simmonds asserts the moral right to be identified as the author of this work. A catalogue record for this book is available from the British Library.

      Hardback ISBN 978-0-00-822272-7

      eBook ISBN: 978-0-00-822271-0

      Photography: Glen Burrows

      Food styling: Lizzie Kamenetzky

      Prop styling: Morag Farquhar

      Design: Manisha Patel

      Senior Commissioning Editor: Rachel Kenny

      Project Editor: Sarah Hammond

      Head of Design: Louise McGrory

      All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers.

      Version: 2018-03-16

      CONTENTS

       Cover

       Title Page

Copyright

Dear Reader

Introduction

About Me

Now to You

How the Book Works

CHAPTER 1 REALISING YOUR GOAL

1 Weight Loss

2 Toning without Bulking and Getting Strong

3 Healthy Weight Gain Through Lean Muscle

       4 Your Mental Health and Increased Energy Levels

       5 Increasing Your Core Strength

       CHAPTER 2 NOW GET MOVING

       Bodyweight Exercises

       TRX Exercises

       Weight-training Exercises

       Circuit Training

       HIIT

       Other Exercises to Enjoy

       Stretching and Recovery

       CHAPTER 3 FUEL YOUR FITNESS

       Breakfast

       Fluffy Scrambled Eggs with Chilli Tomatoes and Chives

       My Famous Poached Eggs with Turkey Bacon and Avocado

       Warm Vanilla Protein Oats with Cinnamon Berries

       Delicate Smoked Salmon and Avocado on Toast

       Three-Egg Omelette with Spinach, Tomatoes and a Sprinkle of Feta

       One-Cup Protein Pancakes with Pick ‘N’ Mix Toppings

       Runny Egg with Green and Brown Soldiers

       Brad’s Baked Bean Protein Pot

       Creamy Mango Chia Pudding

       Fit Full English

       Lunch & Snacks

       Chicken Satay Stir-Fry

       Asian-Style King Prawn and Mango Salad

       Jacket Sweet Potato Packed Full of Tuna and Sweetcorn with Spicy Spinach

       It has to be... Bradley’s Tomato Soup and Crusty Garlic Bread

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