The lazy girl's
fdiets
Bikini
body
plan
Rather catch zzzZs than go to Zumba? We give you the short cut to a summer-READY body – minimum effort required By Jadie Troy-Pryde
S
Lose ½ st in 3 weeks
52
ummer is on its way, cue sighs of relief – and even deeper hyperventilation-style breaths when we catch sight of last year’s bikinis in our undies drawer. But don’t make like Nigella and buy a head-to-toe “burkini” cover-up just yet. We’ve got easy-peasy exercises and fab, fast dinners that’ll have you falling back in love with your swimwear. “The number one excuse I’m given by clients for not working out is lack of time,” says personal trainer Jéan LK (right), “so I’ve come up with an exercise plan even couch potatoes can manage. They can be done in any order, and although they’re basic, if you do them every day you should notice the difference in a week or two.” Teamed with nutritionist Juliette Kellow’s healthy dinners, your body could soon rival that of the most determined gym bunny. No beach bellyflops here!
For lust-worthy legs
Do it While watching TV. Stand with your feet shoulder-width apart. Bend your knees and squat deeply, as if you’re sitting down. Make sure your knees don’t extend over your toes and your back is straight. Get your body as low as you can, and touch the floor between your legs or hold your palms to the floor for 2 seconds. Drive your body up through your heels to use your glutes and tone your bum. Repeat 12-15 times. For best results, do a little jump after each squat.
CRUNCHES
Get abs-olutely sculpted
Fabulous nutr itionist Juliette Do it While soaking up rays Kellow has devised five delish in the garden. weekday dinners weighing Lie on your back with your knees bent, in at just 400 calories each. feet flat on the floor, and your hands gently cradling your head. Look up Warm new potato at the sky and tense your abs while and salmon salad lifting your shoulder blades off the Boil 4 new potatoes until floor. Make sure you don’t try tender. Cut into bite-sized to pull yourself up by your neck step up pieces and mix with ½ tin as you could injure yourself For faster results, pink salmon, chopped – engage your stomach add some easy cardio cucumber, spring muscles instead. At the top of to your daily routine, the crunch, hold the position such as taking the stairs onions, lemon juice, black pepper and for 2 seconds. Then gently instead of the lift or 2tbsp reduced-fat lower yourself to the floor, walking part of the crème fraîche. Serve and repeat 15-20 times. way to work. with mixed leaves. Follow with 1 small pot fat-free yoghurt and 1 kiwi fruit.
SEATED DIPS
the PLANK
Do it At your desk. Sit on the edge of a chair (without wheels!) with your back straight. Extend your legs in front of you, knees bent. Straighten your arms and fully extend them up behind you, shoulderwidth apart. Slide your body forward off the chair to suspend your torso in mid-air with your arms bearing your weight between the chair and the floor. Extend your arms (elbows pointed back) and slowly lower your body so you form a “Z” shape. Push yourself up, and repeat 12-15 times.
Do it Before you go to bed. Lie face down on a mat with your arms bent so that your elbows are resting on the ground, with your forearms flat on the floor. Clench your fists, keeping the sides of your hands to the floor and ensuring that your elbows are in line with your shoulders. Push through your lower body and raise yourself on to your toes so that your chest, hips and knees are off the floor, while resting on your elbows. Keep your back flat and in a straight line from your head to your heels. Tilt your pelvis and contract your abs to stop your bum from sticking up in the air and work your core (muscles in your stomach and bum) hard. Hold this position for 20 to 60 seconds. Lower your body and return to the starting position. Repeat three to five times.
Bye-bye bingo wings
Tone-up teas
Core blimey!
chicken and broccoli gnocchi Cook 125g gnocchi and steam a handful of broccoli. Mix with 1 skinless chicken breast, cooked and cut into pieces, 2tbsp tinned sweetcor n and ½ jar low-fat tomato-based sauce. Heat. Serve with 1tsp Parmesan and salad. Photography: Alicia Clarke Hair and make-up: Sabine Chammas Styling: Kate Barbour Model: Lauren Macvoy at Nevs Model wears: bra top, Marks & Spencer; shorts, Puma; trainers, JD Sports Additional photography: Scope Beauty Consult your GP before starting a new diet plan
The lazy girl’s
DEEP SQUATs
Steak and cheese melt Grill 1 thin-cut beefsteak for 1 minute on each side. Melt 2tbsp grated reduced-fat cheese on top and serve in a 10cm piece of granary baguette with salad and 2tbsp salsa. Follow with 1 pot fat-free fruit yoghurt. red pepper and courgette omelette Fry ½ courgette, ½ red onion and ½ red pepper in 1tsp oil. Pour over 2 beaten eggs mixed with 1tbsp skimmed milk and cook until set. Top with 4tbsp grated reduced-fat cheese, grill the top and serve with salad. Follow with 1 apple. Prawn and veg stir-fry Fry 1 crushed clove of garlic and chopped chilli in 1tsp oil for 1 minute. Add 100g prawns, cook for 3 minutes, then tip in ½ bag stir-fry veg and 1tbsp reducedsalt soy sauce. Cook for 3 minutes, then serve with ½ packet microwaveable brown rice. f
53
Bikini
body
plan
Rather catch zzzZs than go to Zumba? We give you the short cut to a summer-READY body – minimum effort required By Jadie Troy-Pryde
S
Lose ½ st in 3 weeks
52
ummer is on its way, cue sighs of relief – and even deeper hyperventilation-style breaths when we catch sight of last year’s bikinis in our undies drawer. But don’t make like Nigella and buy a head-to-toe “burkini” cover-up just yet. We’ve got easy-peasy exercises and fab, fast dinners that’ll have you falling back in love with your swimwear. “The number one excuse I’m given by clients for not working out is lack of time,” says personal trainer Jéan LK (right), “so I’ve come up with an exercise plan even couch potatoes can manage. They can be done in any order, and although they’re basic, if you do them every day you should notice the difference in a week or two.” Teamed with nutritionist Juliette Kellow’s healthy dinners, your body could soon rival that of the most determined gym bunny. No beach bellyflops here!
For lust-worthy legs
Do it While watching TV. Stand with your feet shoulder-width apart. Bend your knees and squat deeply, as if you’re sitting down. Make sure your knees don’t extend over your toes and your back is straight. Get your body as low as you can, and touch the floor between your legs or hold your palms to the floor for 2 seconds. Drive your body up through your heels to use your glutes and tone your bum. Repeat 12-15 times. For best results, do a little jump after each squat.
CRUNCHES
Get abs-olutely sculpted
Fabulous nutr itionist Juliette Do it While soaking up rays Kellow has devised five delish in the garden. weekday dinners weighing Lie on your back with your knees bent, in at just 400 calories each. feet flat on the floor, and your hands gently cradling your head. Look up Warm new potato at the sky and tense your abs while and salmon salad lifting your shoulder blades off the Boil 4 new potatoes until floor. Make sure you don’t try tender. Cut into bite-sized to pull yourself up by your neck step up pieces and mix with ½ tin as you could injure yourself For faster results, pink salmon, chopped – engage your stomach add some easy cardio cucumber, spring muscles instead. At the top of to your daily routine, the crunch, hold the position such as taking the stairs onions, lemon juice, black pepper and for 2 seconds. Then gently instead of the lift or 2tbsp reduced-fat lower yourself to the floor, walking part of the crème fraîche. Serve and repeat 15-20 times. way to work. with mixed leaves. Follow with 1 small pot fat-free yoghurt and 1 kiwi fruit.
SEATED DIPS
the PLANK
Do it At your desk. Sit on the edge of a chair (without wheels!) with your back straight. Extend your legs in front of you, knees bent. Straighten your arms and fully extend them up behind you, shoulderwidth apart. Slide your body forward off the chair to suspend your torso in mid-air with your arms bearing your weight between the chair and the floor. Extend your arms (elbows pointed back) and slowly lower your body so you form a “Z” shape. Push yourself up, and repeat 12-15 times.
Do it Before you go to bed. Lie face down on a mat with your arms bent so that your elbows are resting on the ground, with your forearms flat on the floor. Clench your fists, keeping the sides of your hands to the floor and ensuring that your elbows are in line with your shoulders. Push through your lower body and raise yourself on to your toes so that your chest, hips and knees are off the floor, while resting on your elbows. Keep your back flat and in a straight line from your head to your heels. Tilt your pelvis and contract your abs to stop your bum from sticking up in the air and work your core (muscles in your stomach and bum) hard. Hold this position for 20 to 60 seconds. Lower your body and return to the starting position. Repeat three to five times.
Bye-bye bingo wings
Tone-up teas
Core blimey!
chicken and broccoli gnocchi Cook 125g gnocchi and steam a handful of broccoli. Mix with 1 skinless chicken breast, cooked and cut into pieces, 2tbsp tinned sweetcor n and ½ jar low-fat tomato-based sauce. Heat. Serve with 1tsp Parmesan and salad. Photography: Alicia Clarke Hair and make-up: Sabine Chammas Styling: Kate Barbour Model: Lauren Macvoy at Nevs Model wears: bra top, Marks & Spencer; shorts, Puma; trainers, JD Sports Additional photography: Scope Beauty Consult your GP before starting a new diet plan
The lazy girl’s
DEEP SQUATs
Steak and cheese melt Grill 1 thin-cut beefsteak for 1 minute on each side. Melt 2tbsp grated reduced-fat cheese on top and serve in a 10cm piece of granary baguette with salad and 2tbsp salsa. Follow with 1 pot fat-free fruit yoghurt. red pepper and courgette omelette Fry ½ courgette, ½ red onion and ½ red pepper in 1tsp oil. Pour over 2 beaten eggs mixed with 1tbsp skimmed milk and cook until set. Top with 4tbsp grated reduced-fat cheese, grill the top and serve with salad. Follow with 1 apple. Prawn and veg stir-fry Fry 1 crushed clove of garlic and chopped chilli in 1tsp oil for 1 minute. Add 100g prawns, cook for 3 minutes, then tip in ½ bag stir-fry veg and 1tbsp reducedsalt soy sauce. Cook for 3 minutes, then serve with ½ packet microwaveable brown rice. f
53
