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

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СКАЧАТЬ target="_blank" rel="nofollow" href="#ulink_ee60218a-298a-5d7a-94ce-4bc7436c103f">Dear Reader,

      Firstly, I can’t thank you enough for reading my book. By doing that, you’ve already found the motivation and drive to become the best version of yourself, so be proud. Regardless of where you are in your health and fitness journey, my book will support, motivate and educate you at every step.

      There are no short cuts to becoming healthier and fitter, but there are small changes you can make that lead to massive results – trust me.

      From now on, let this book forever be your health and fitness mentor, guiding you from start to finish on your journey, whatever that may be.

      Stay focused, never lose sight of your goal and, most importantly, learn to enjoy it.

       Bradley Simmonds

INTRODUCTION

      I don’t want Get It Done to just be a healthy recipe book. I want it to be a resource that helps you to figure out exactly what you want to achieve, then takes you on a journey to making that goal a reality. Whether you want to lose weight, build muscle tone or simply lead a healthier and more balanced life, this book will provide you with the right tools.

      SO WHY THIS BOOK?

      I know there are lots of health and fitness books out there, so why pick up Get It Done? I’ll tell you why:

      Nutrition and fitness is my job. As a former professional sportsperson, now personal trainer, I’ve had access to the best nutritional and fitness advice out there since I was a kid. I know this area inside out, and I’m passionate about health and wellness.

      I’ve been where you are. I’ve come back from career-halting injuries, weight gain, frustration and unhappiness all through eating the right food and moving the right way for my body and my goals.

      Over 200,000 people follow me on Instagram @bradleysimmonds for fitness inspiration and motivation – so I reckon I must be doing something right!

      I am uncompromising in my pursuit of health, fitness and wellbeing, and I will push you to be the same.

ABOUT ME

      MY REALISATION

      I didn’t always want to be a personal trainer, in fact at school and growing up it didn’t even cross my mind. As far as I was concerned I was a footballer and nothing else; I managed to get pretty far, playing for Chelsea FC and Queen’s Park Rangers.

      My last six months as a footballer were spent on the tranquil island country of Iceland, playing for ÍBV Vestmannaeyja. Iceland is one of the world’s most beautiful places and the Icelanders’ active lifestyles and love of fresh food really rubbed off on me. Now looking back, my time in Iceland marked a turning point in my career. It was also the first time I had lived away from home without a big group of friends and my huge family near by.

      In my spare time, I explored the landscape and immersed myself in the culture of Iceland, which, incidentally, was recently voted the healthiest nation in the world. This didn’t surprise me; with lobster and fish being their equivalent to our steak and chicken, Icelandic people have an extremely lean diet full of essential fats and omega 3.

      I’ve always loved to cook, but my passion for cooking healthy food with good-quality produce began in Iceland. I lived with David James, ex Liverpool and England goalkeeper. He was pretty strict when it came to his diet, refusing my butter and Marmite on toast on cheat days. However, when it came to my super-lean chilli con carne, he couldn’t refuse!

      The healthy eating and active lifestyle got me my first ever six-pack. You may laugh, but this was a personal goal of mine! Now, with the knowledge I have, I’ve been able to maintain it. Don’t get me wrong; it’s definitely not easy, but when you want something enough, you find the motivation.

      FOOTBALL 1 BRADLEY 0

      My time as a footballer was amazing. From ages 7 to 19 I travelled across Italy, Spain, Portugal and Greece to France, Holland and Belgium and, naturally, I picked up the tactics of opposing teams – including how they fuelled themselves before a game! (My interest in health and fitness developed from there, but I’ll come back to that later.)

      This chapter came to an abrupt end when I suffered a couple of serious injuries: first an ACL tear in my knee, followed by a fractured ankle. These were huge setbacks, at a vital time in my career. At 20 years old I should have been playing first-team football, but instead I was looking at the four walls of a physio room. I was angry and frustrated with myself and my body. I’d always been fearless on the pitch – that was my strength – but that strength had ultimately been my undoing. I knew it was only a matter of time before I was replaced.

      On top of that, I was losing motivation and my passion for football, particularly because I’d gone from exercising every day, to not exercising at all and not changing my eating habits. And – you guessed it – my body fat percentage increased. Nothing major, but I noticed it and I felt uncomfortable and frustrated. But instead of feeling sorry for myself, I did something about it.

      I began working out in the gym, mainly upper body due to my injuries, and realised I couldn’t eat what I wanted anymore. All the lessons on nutrition as a footballer really started to become useful, and I found myself educating my whole family – that’s my mum, dad, two brothers James and Elliott and my sister Connie – on the best foods to eat and encouraged them to get more active, even if it was just power walking.

      ‘THE BIGGEST DIFFERENCE FOR ME WAS MY WEIGHT. I LOST WEIGHT, ESPECIALLY AROUND MY MIDDLE AREA, AND HAVE BEEN ABLE TO KEEP IT OFF. I THINK THE HEALTHY SWAPS AND REDUCING THE AMOUNT OF SUGAR I ATE IS THE MAIN REASON.’

      MY MUM

      At that time, all six of us were living at home. Mum cooked dinner and it had to be quick, easy and not too expensive. So you can imagine it was a bit of a challenge to get us off our favourite white pasta, potatoes and white rice! My dad was the most resistant. He’s pretty stubborn (like father, like son…) and didn’t realise how bad his diet was until he wrote a food diary for me.

      But I managed to persuade the gang to put in place small changes – like swapping white rice for brown rice and reducing portion sizes – that made a big difference. We also stopped buying white bread and stuck to sourdough or rye bread. At first the change was difficult. They were used to everything being so sweet, so the food seemed bland in comparison, but gradually my mum and dad realised these darker breads had more flavour than our previous family favourite white loaf and that we were less bloated and had a lot more energy. Further down the line, we made the switch to better vegetable and nut oils and substituted white potatoes for sweet potatoes or root vegetables. More good fats and less starch in our diets made weight loss easier, and we began experimenting with herbs and spices. One of the factors that made the biggest obvious difference was reducing the amount of sugar in our diets. We cooked as much as we could from scratch to avoid added or hidden sugar. Sugar has more of an impact on your life than you realise, believe me.

      ‘I ACTUALLY FEEL СКАЧАТЬ