Resistance Training; Body Weight and Compound Exercises
"This style of training can help improve coordination and posture, and as you increase the weight over time it has a more positive effect on your metabolism compared to longer, steady bouts of cardio. High Intensity Interval Training is also my preferred option for cardio, over longer, more monotonous options"
Practice a Balanced and Wholesome Diet
"Including a good quality protein source in 3-4 meals per day, and not cutting right down on carbs and fats is key. Learn how to make healthy dishes taste nice by using herbs, spices and seasonings. Ideas for healthy, but most importantly tasty meals, can be found on my Instagram."
Could you be on your way to a flat tummy?
Incorporate Foods you Like Daily in to your Diet
"I form the majority of my diet from wholesome sources across 4-5 square meals, but I also incorporate foods I like such as chocolate and ice cream in moderation. Fitting small treats in your daily calorie intake is easy with the right infrastructure such as that within the Bikini Guide V3."
Self-Preservation
Progression is reliant on you remaining healthy physically and mentally. Getting 6-8 hours sleep, drinking at least 2 litres of water and planning your days/weeks ahead of time is good practice. Supplementing with vitamin D3, iron and consuming a variety of fruit and veg is also important for me as a physical and mental boost.
Set Goals and be Consistent
Training and eating without short and long term goals will eventually falter, as you are training without direction. Pick several realistic short and long term goals, train for these and be consistent with your nutrition, workouts and practicing a healthy balance in your life, and you will stand more chance of achieving a summer body you’re happy with!
Check out Alice's favourite recipes below
1 of 3Breakfast: Chocolate and banana protein pancake with blackberries and pomegranate seeds
Ingredients
whole eggsOne ripe banana25g Chocolate whey protein (or preferred flavour)CinnamonCoconut oil50g Blackberries50g Pomegranate seedsMethod
your grillRemove the skin from your banana and mash into a puree.Break your two eggs into a bowl with your banana, add your whey protein and cinnamon and mix until fully combined.Heat a small amount of coconut oil in a frying pan and then pour your mixture into the pan to cook.When the bottom of your pancake has cooked, place the entire pan under the grill to cook the top.Once the whole pancake is fully cooked, plate up and add your toppings, and a sprinkling more cinnamon if desired.
2 of 3Lunch: Turmeric spiced sardine 'burgers' with lentils and kale
Ingredients
tin of sardinesOne whole eggHalf a red onion, finely dicedGarlic1 tsp Turmeric150g lentils (I buy the microwaveable packs)40g Feta, chopped into crumbled chunksA large handful of kaleCoconut oilMethod
by heating a small amount of coconut oil in a frying pan and gently fry your garlic and red onion until softened, then remove and place in a bowl.Put your sardines, turmeric and egg into the bowl and mix until fully combined.Using your hands, take a small amount of the mixture and begin to form into small round balls, before placing to stand on a plate or chopping board.Once you have completed this for the whole mixture, heat a small amount of coconut oil in a frying pan before placing a few balls to fry, gently flattening them slightly as they cook with a spatula.Be sure to flip these after about 2-3 minutes so that they are fully cooked on either side, before removing and plating up.Next, heat your lentils for one minute in a microwave before plating up and topping with your crumbled feta.Finally, using the hot pan used for the sardine burgers, heat a little more coconut oil before gently frying your kale until softened and then serve.
3 of 3Dinner: Lean beef mince with broccoli rice and roasted parsnip chips
Ingredients:200g Lean beef mince200g chopped tomatoes1/2 red onion, finely dicedGarlicApprox. two to three parnips100g BroccoliCoconut oilSalt and pepperMethod
your oven to approx. 200 degrees.Peel your parsnips, and then cut into evenly sized chunky chips before placing in a large pan. Cover these with water and a dash of salt and bring to the boil.Leave in boiling water for approx. two minutes before draining and leave to stand for a few minutes. In a microwaveable dish, place approx. 1tsp of coconut oil and heat until liquidised. Pour the coconut oil over the parsnips and then toss until fully covered.Place your parsnips on a foiled tray and place in the oven to cook for 25-30 mins, turning them halfway through so they are evenly cooked and crispy.Heat a small amount of coconut oil in a frying pan before placing your garlic and red onion to gently cook.Once softened, add your lean beef mince and season with a little salt and pepper as desired.□ Stirring often, make sure the meat is all completely cooked before adding your chopped tomatoes. Turn the heat right down and leave to simmer gently.Meanwhile fill a saucepan to about ¾ full with water, and put on a high heat to boil.Once boiling, place your broccoli into to the pan and leave to cook for about 6 minutes or until quite soft. Drain and leave to stand for a few Remove your mince from the heat and plate up alongside your broccoli rice and roasted parsnips.
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