Alice Liveing - Clean Eating Alice Spring Clean: Recipes and Workouts for a Healthier You

Thorsons
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This edition published by Thorsons 2016

FIRST EDITION

Text Alice Liveing and Carly Cook 2016
Cover layout design HarperCollins Publishers
Cover photograph Martin Poole

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

Alice Liveing and Carly Cook assert the moral right to be identified as the author of this work

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Ebook Edition March 2016 ISBN: 9780008167196
Version: 2016-11-22

Contents

The short days of winter are over; as the evenings become longer I always feel I have lots more energy and its a great time to make some changes to my routines. I am looking forward to packing those winter clothes away and relishing thoughts of warmer weather and some sunshine!

Spring is a great time to make some simple changes to your lifestyle start with some easy swaps at mealtimes by trying out some of my recipes in this ebook. Spring is also an excellent time to step up your exercise routine as the weather gets better you can get outside more easily.

It isnt a time of year typically associated with clean eating and restraint. Most see it as a chance to eat as much chocolate as possible, perhaps because everyone else is, or just because its the done thing, but then they complain about piling on the pounds! But it doesnt have to be like that!

Everyone has a different path with food. This ebook (and my book The Body Bible ) wont dictate anything to you there is no one size fits all when it comes to eating and well-being. Thats why I dont follow a diet, nor do I believe that promising that you will lose a certain amount of weight in a given time frame is appropriate. My approach isn't about helping you find a quick fix it's about developing a way of life. The knowledge I've acquired has changed my life, and it will change yours too. I have transformed my body with lean, healthy meals and a structured and consistent exercise plan.

But achieving a healthy lifestyle doesnt mean you cant satisfy that sweet tooth, or deny yourself delicious meals along with the rest of your family and friends. Incorporating these changes into your lifestyle doesnt mean you need to miss out on all the fun of holidays and feasts simply find ways of enjoying and achieving a real balance so that festivities and occasions dont become obstacles but merely exciting opportunities to try experimenting with a whole new approach to healthy.

This ebook gives you:

8 simple, healthy recipes for breakfast, lunch, dinner and snacks.

Show you that eating clean means that you can still enjoy family favourites such as pancakes and roast dinners with a twist.

A bespoke HIIT workout that requires no equipment at all and can be done at home, to help you feel healthier, fitter and more energized.

So, whats stopping you? Refuel yourself with delicious nutritious food and embrace the clean eating way of life.

The structure of this workout is 20 seconds on, then 10 seconds active rest between each exercise. This means you shouldnt stop completely, but try to remain moving during your rest period by lightly jogging or marching on the spot.

Complete each exercise three times, taking a 10-second active rest between each set.

Before any workout, always ensure you warm up. For this, it couldnt be simpler. Try either jogging lightly on the spot for about 2 minutes or some jumping jacks to warm up your muscles so they're ready to perform a workout.

Warm-Up

x 20 (10 on either side)

Step one foot forward into a lunge. Rotate your upper body towards the front leg, far enough until you can feel a stretch on your opposite hip flexor. Hold for a few seconds before returning to neutral and stepping your foot back in. Repeat on the opposite side.

x 20

With your feet a hip width apart, and keeping your chest up, squat down and use your elbows to gently press against the inside of your knees so that you can feel a stretch in your groin. Hold for a few seconds before removing your elbows and driving back up to standing.

Main Workout

20 seconds on, 10 seconds active rest x 3

Assume a plank position with arms extended, ensuring your body is in a nice straight line. Bring one knee in to your chest, feeling the squeeze in your abs, before repeating with the other leg.

20 seconds on, 10 seconds active rest x 3

Lying on your back, raise one leg straight up in the air and use the opposite arm to reach up and try to touch your foot. Repeat with the opposite leg and arm.

20 seconds on, 10 seconds active rest x 3

Take your feet slightly wider than a hip width apart, with your feet at a comfortable angle. Bend at the hip and knee and go as low as possible, ensuring your heels remain on the floor and your chest remains up. Once at the bottom of your squat, drive up through the legs and glutes into a jump and repeat.

20 seconds on, 10 seconds active rest x 3

Lying on your back, bend your knees so that your feet are flat on the floor. Raise your pelvis towards the ceiling, creating a bridge so you can feel a squeeze in your glutes, then lower back down and repeat.