Black - The Pocket PT: No Gym, No Time, No Problem

While the author of this work has made every effort to ensure that the information contained in this book is as accurate and up-to-date as possible at the time of publication, medical knowledge is constantly changing and the application of it to particular circumstances depends on many factors. Therefore, it is recommended that readers always consult a qualified medical specialist for individual advice. This book should not be used as an alternative to seeking specialist medical advice, which should be sought before any action is taken. The author and publishers cannot be held responsible for any errors and omissions that may be found in the text, or any actions that may be taken by a reader as a result of any reliance on the information contained in the text, which is taken entirely at the readers own risk.

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First published by HarperCollinsPublishers 2021

FIRST EDITION

Courtney Black 2021

Photography David Cummings 2021

Childhood photographs courtesy of the author

Cover layout design HarperCollinsPublishers 2021

Cover photograph David Cummings 2021

A catalogue record of this book is available from the British Library

Courtney Black asserts the moral right to be identified as the author of this work

Contributing writer: Becky Howard

Stylist: Sarah-Rose Harrison

Hair and make-up: Bella Campbell

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Source ISBN: 9780008441593

Ebook Edition January 2021 ISBN: 9780008441609

Version 2020-12-14

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Hi!

Firstly, I want to say a massive thank you to everyone whos picked up this book. Youve made the first step in an amazing journey towards being a fitter, stronger, healthier and HAPPIER person all round.

I cant believe Ive got a book, to be honest with you. Just a few years ago I was in such a bad place. I was doing my brain and my body real damage. I didnt eat properly, I exercised obsessively, I compared myself negatively with everyone else online. Basically, I was miserable. I lost who I really was in the empty search to try to be someone else.

Now, Im a totally different person happy, healthy and strong. But it took me a long time to get here, and Ive learned loads of lessons along the way. Ive learned that food is your friend, and fitness can be truly enjoyable, when it is part of a really positive lifestyle.

If youre sitting here thinking, theres no way that Im going to ever think that, and theres no chance I could stick out a 28-day fitness plan, well, Im here to tell you that you can. You can do this. Anyone can get fit and enjoy it whether youre a total beginner, or whether you do it but really hate it! Dont be too hard on yourself. Its fine to be a beginner. Youre making a start in the right direction and thats what counts.

Ive made so many changes for the better in my life. In this book Im going to share them with you, so you can see that it is possible to change your habits, and transform your life. I used to punish myself for not having the so-called perfect body, and it made me miserable. This book isnt about punishment, its about positivity.

Ill show you how to shift your mindset into a healthy place, where you can achieve your goals. Well go through a 28-day workout plan, which will transform your attitude to fitness and leave you feeling better than ever before.

My promise to you is simple you wont regret doing this. After four weeks working out with me, I swear it will feel amazing. You wont regret working hard to get yourself fitter and make your lifestyle more positive all round. Youll be a fitter, healthier, happier version of yourself and youll love it.

Ill be here with you every step of the way babes. Lets go!

Love,

A little performer

Im a proper East End girl. I was born on 31 July, 1996, in the Royal London Hospital, Whitechapel. Ive lived in the East End of London pretty much my whole life, first in Stepney Green, then in Bow. People say youre only a proper Cockney if you can hear the sound of Bow Bells, so I think I definitely qualify!

Im the youngest in my family my older sister Hadley was three when my mum, Colette, had me. I was a proper little performer from a really young age, confident and headstrong, putting on shows for my family. Id sit them all down and make them watch me! But Ive no idea where that part of me came from no-one else in my family was like that at all.

My mum worked in soft furnishings, making curtains and blinds from home, where she had a little table with all her kit set up. My dad David worked in the theatre, but not as an actor. He worked behind the scenes, in set building, for the Royal Ballet at the Royal Opera House in Covent Garden. Although I was never interested in going to see opera or ballet, going to the theatre was a big part of my childhood. I went to see everything I could Les Misrables, Billy Elliot, The Lion King. I found the experience of going to see those big West End shows totally magical. It felt as if I was stepping into a different world. It was amazing. I was a happy kid, in the main. When I was little, I was a real daddys girl, and had a brilliant relationship with him. But, sadly, things changed for the worse.

I had so much energy as a little girl, so my mum enrolled me in weekend classes at the Italia Conti Academy of Theatre Arts. Its one of the UKs most famous performing arts schools and loads of its former students have gone on to be incredibly successful, like Naomi Campbell and Pixie Lott. Every Saturday, wed walk together to the classes in Bow, and Id spend hours doing ballet, tap all sorts of dancing. I loved everything about it it took me away from the normal world and Id look forward to it all week. The uniform looked horrible bright blue Lycra flares, with a tight blue and white top! but it didnt matter. Those classes were my happy time. Even back then, though, I knew I wasnt good enough to be a professional dancer. I wasnt the best of the best. In the back of my mind I thought that maybe I could be a dance teacher, but there was no way I was going to put my whole career into dance. I didnt know what my future held, but I was always focused and driven to succeed. I didnt want to do something where I knew I wasnt quite good enough.