John Chapman - The Lean Machines Eat Well, Move Better And Feel Awesome

Copyright 2016 John Chapman and Leon Bustin

The right of John Chapman and Leon Bustin to be identified as the Authors of the Work has been asserted by them in accordance with the Copyright, Designs and Patents Act 1988.

First published in 2016
by HEADLINE PUBLISHING GROUP

Apart from any use permitted under UK copyright law, this publication may only be reproduced, stored, or transmitted, in any form, or by any means, with prior permission in writing of the publishers or, in the case of reprographic production, in accordance with the terms of licences issued by the Copyright Licensing Agency.

Every effort has been made to fulfil requirements with regard to reproducing copyright material. The author and publisher will be glad to rectify any omissions at the earliest opportunity.

Cataloguing in Publication Data is available from the British Library

eISBN: 9781472236272

Designed by Well Made Studio
Photography Laurie Fletcher
Recipe development and food styling by Rich Harris
Edited by Laura Herring
Props styling by Jemima Hetherington

This book and the advice it contains is based on our personal experiences of working towards becoming awesome mentally and physically. We are not qualified to give mental health advice, and while our mindfulness tools work for us, they are not a substitute for professional advice. Before following any diet or workout plan you should consult a doctor - what works for us as personal trainers may not be suitable for everyone reading this book. If you are not used to working out, before starting a new fitness routine you should: a) seek medical advice if needed before starting, b) take things at a steady pace and remember not to do advanced exercises until you are ready, c) stop all exercise and consult a doctor if you feel at all unwell. If you are under sixteen you should consult your parents before making any changes to your diet, exercise routine or lifestyle. And please look after yourself!

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We are The Lean Machines, otherwise known as Leon Bustin and John Chapman, and were tired of seeing so many unhappy people around. Whether its work, your lifestyle, your health or how you think you look thats bringing you down or maybe its more of a general feeling of being a little bit lost weve created this book to make you aware of just how awesome you already are. And over the coming pages well share all the happiness, nutrition and fitness tools that we use every day so that you can become even more awesome!

Were best mates and health coaches who are passionate about making the world a healthier and happier place. Over our years in the fitness and so-called health industry weve worked with people from all walks of life and at all stages of their fitness goals. We know that a worrying number of us feel insecure about our bodies and we also know that the media doesnt help. With perfect Photoshopped bodies on the covers of magazines and billboards, it can be hard to have confidence in ourselves, but were here to tell you that everyone has a right to be happy and to feel good about themselves. In the chapters that follow we will show you how.

We dont really support quick detoxes, fad diets or claims of Drop a Dress Size in Two Weeks. Were all about small changes that you can keep up long term. Yes, you will probably lose a lot of weight in ten days if all you are eating is smoothies, but in our experience all that weight and often more will go straight back on again and you will quickly revert to your old habits. Its just not sustainable physically or mentally to live this way, not to mention that the weight you will lose is likely to be not only fat but also muscle that we desperately need to hold on to. We also want to draw attention away from such a keen focus on how much we weigh. Feeling awesome is about so much more than this. Its about being healthy and active, and taking proper time to look after your mind as well as your body. Thats why we start the book with a whole chapter on being happy!

We think it is that important.

We really want to teach you something that you wont struggle to maintain a few lifestyle changes that will keep you in shape without sacrificing your happiness at the same time. Getting fit and healthy should be fun! Of course, if you need to lose fat, then there will be some sacrifices to make, such as eating less, but if you understand why youre doing it and how amazing youll feel when youre fitter and healthier, we think youll enjoy the process so much more and youll be able to keep going.

On leaving school we both went into trade jobs as a roof tiler and a carpenter. We owe so much to and have so much respect for the people we met while doing that hugely physically demanding work, but we knew that we couldnt see ourselves climbing around on roofs on cold winter days into our fifties and sixties. But more than that, we knew we were destined to work in the fitness industry. What we really wanted to do was to help people take a leap of faith into the unknown and to be a part of their positive process on the way to changing their lives. We wanted to help people overcome their fears. When the recession hit, the building industry ground to a halt but, bizarrely, for us it was actually a good thing looking back, the best thing that could have happened really. When the bosss phone stopped ringing and work became thin on the ground, we were forced to make a decision to do something else. It was either that or wait it out, which wasnt an option

We pulled together as much money as we could and got qualified as fitness instructors. And then we went travelling so we could see some of the world. On our separate adventures we met the most amazing and wonderful people, full of passion and a real zest for life. It was definitely our wake-up call. On returning to the UK, Leon hassled the manager of his local gym (Shaun, who is now a really good friend!) until he gave him a jobas a receptionist! And John carried on as a carpenter for another few months while continuing his studies in his spare time. In the following years we worked our butts off and we havent slowed down since. As a result, weve gone from being employed by a gym to running our own businesses in a pretty short space of time.

We are constantly looking to learn more through working with our clients both in and out of the gym, listening to podcasts, reading piles of books, speaking to friends and attending seminars by the best in the industry. Amazingly, as a result of putting ourselves out there, we were actually lucky enough to become very good friends with a few of those same people we looked up to when we were starting out and still admire so much today! Its so true that you get out what you put in. Yes, we work long hours, yes we get up very early but we love it! We feel so lucky that we can say, hand on heart, that we love our job.

Fast forward to right now and here we are, aged twenty-eight, sitting in a coffee shop sharing our message and experiences with you. Its so surreal to look back and realise that everything that has happened to us came from what most people would call a negative situation: losing our jobs. Shifting your mindset, looking for opportunities and taking a jump into the unknown can make all the difference to achieving happiness and your goals (more of that later!).