Strong: Over 80 Exercises and 40 Recipes for Achieving a Fit, Healthy and Balanced Body

Title Page......Page 2
About the Book......Page 3
INTRODUCTION......Page 6
My Journey......Page 9
The Book......Page 10
MOVE......Page 13
My Top Fitness Principles......Page 16
Resistance Training......Page 19
The Resistance Workouts......Page 25
My Warm-Up and Cool-Down Routines......Page 31
Glute Activation Routine......Page 34
The Cool Down......Page 37
Beginners......Page 39
Beginners Upper Body......Page 40
Beginners Lower Body......Page 44
Beginners Full Body......Page 48
Advanced......Page 53
Advanced Upper Body......Page 54
Advanced Lower Body......Page 58
Advanced Full Body......Page 63
Putting it all Together......Page 68
Shoulders......Page 73
Triceps......Page 75
Biceps......Page 77
Chest......Page 79
Back......Page 81
Legs......Page 84
The Booty-Building Bible......Page 87
The Formidable Pull-Up......Page 91
But What About Abs?......Page 96
Core......Page 97
Bodyweight HIIT Training......Page 102
The Workouts......Page 103
Full Body HIIT: Beginner......Page 104
Full Body HIIT: Advanced......Page 108
The Tabata Workouts......Page 115
Formulating Your Routine......Page 118
Example Workout Routines......Page 121
Recovery......Page 122
Progress......Page 127
Goal Setting......Page 129
But . . . I Can’t Fit Training Into My Day!......Page 131
NOURISH......Page 140
What you Really Need to Know......Page 143
Putting it Together......Page 151
The Balance Principles......Page 155
The Recipes......Page 193
Breakfast......Page 195
Lemon and Coconut Overnight Oats......Page 196
Cinnamon Spice Protein Zoats......Page 198
Berry Mint Smoothie......Page 200
Nutty Green Milkshake......Page 201
Toast Toppings......Page 203
Sweet Potato Pancakes......Page 205
Cheesy Courgette Fritters with Yoghurt and Chive Dip......Page 207
Strawberry Shortcake Breakfast Muffins......Page 209
Protein Waffle with Cinnamon Greek Yoghurt and Warm Berries......Page 211
Smoked Cauliflower Kedgeree......Page 213
Lunch......Page 215
The Basic Chicken Stir Fry......Page 216
Smashed Butter Bean and Avocado Open-Face Sandwich......Page 218
Smoked Salmon, Mango and Pistachio Salad......Page 220
Seared Beef and Garlic Mushroom Salad......Page 221
Sweet Potato and Black Bean Burrito......Page 223
Caramelised Onion, Spinach and Goats’ Cheese Frittata......Page 225
Vegetarian Wholegrain Salad with a Creamy Avocado Dressing......Page 227
Shakshuka with Feta......Page 229
Avocado and Veggie Rice Paper Rolls with Dipping Sauce......Page 231
Warming Butternut Squash Soup......Page 233
Create Your Own Salad......Page 235
Dinner......Page 237
Chickpea Burgers with Sesame Garlic Roasted Asparagus......Page 238
Stuffed Chicken with Hasselback Potatoes......Page 240
Super-Simple Fajita Chicken with Avocado......Page 242
Aubergine and Chickpea Bake......Page 244
Moroccan-Spiced Pork......Page 246
Grilled Satay Chicken Skewers with Crispy Broccoli......Page 248
Thai Salmon Fishcakes with Roasted Cherry Tomatoes......Page 250
Vegan 3-Bean Chilli......Page 252
Lemon and Dill Pollock with Sweet Potato and Beetroot Mash......Page 254
Spicy Beef Stuffed Peppers......Page 256
The Sweet Stuff......Page 258
Lemon Chia Energy Balls......Page 259
Bounty Protein Balls......Page 260
Warm and Gooey Stuffed Dates......Page 262
The Ultimate Healthy Cookies......Page 264
The Ultimate Brownies......Page 266
White Chocolate Pecan Blondies......Page 268
Banana Pops......Page 270
Banana Peanut Butter Ice Cream......Page 272
Single Serving Protein Brownie......Page 274
Pumpkin Spice Baked Apples......Page 276
Cocktails......Page 281
Cucumber and Elderflower Cooler......Page 278
Orange Gin and Tonic......Page 279
Raspberry and Mint Mojito......Page 280
THRIVE......Page 282
It’s your Time to Thrive......Page 283
Finding Your Balance......Page 284
Index......Page 288
Recipe Index......Page 298
Acknowledgements......Page 303
Copyright Page......Page 304