Gemma Atkinson - 27 Dec

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CONTENTS

HarperCollinsPublishers

1 London Bridge Street

London SE1 9GF

www.harpercollins.co.uk

First published by HarperCollinsPublishers 2018

FIRST EDITION

Text Gemma Atkinson 2018

Portrait and exercise photography David Cummings 2018

Food photography Martin Poole 2018

Strictly Come Dancing photo by Dave J Hogan/Getty Images

All other images reproduced with permission of the author

Jacket design by Micaela Alcaino HarperCollinsPublishers Ltd 2018

Jacket photographs: front, back (middle) David Cummings 2018; back (left/right) Martin Poole 2018

Contributing writer: Jo Usmar

Personal trainer: Steve Chambers, Ultimate Performance Manchester

Exercise programme: Olly Foster www.action-reaction-training.com

Gym: Ultimate Performance Manchester www.upfitness.co.uk

Portrait photography: David Cummings

Stylist: Lucy Denver at Reebok

Hair and make-up: Thembi Mkandla, Bella Campbell and Cinta Miller

Food photography: Martin Poole

Food stylist: Kim Morphew

Prop stylist: Jo Harris

Recipe consultants: Heather Thomas, Olly Foster

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

Gemma Atkinson asserts the moral right to be identified as the author of this work

All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, non-transferable right to access and read the text of this e-book on screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse engineered, or stored in or introduced into any information storage retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins e-books.

Find out about HarperCollins and the environment at www.harpercollins.co.uk/green

Source ISBN: 978000309299

Ebook Edition November 2018 ISBN: 9780008309305

Version 2018-11-26

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 and pharmaceutical 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.

Congratulations on completing the Ultimate Body Plan! Whoop! If youve really thrown yourself into this plan trained hard, eaten right, challenged yourself you should be feeling leaner, healthier, fitter and so much happier than when you first picked up this book. I am so proud of you and you should be hugely proud of yourself. Making changes is incredibly tough and, even if you have slipped up and cursed my name loudly at stages throughout this process, hopefully youve forgiven both yourself and me now because you have a body you love!

At the start of the plan I asked you to fill out a table detailing your goals, hopes and also worries, and Im going to ask you to fill out another again now, as a means to measure how far youve come.

Filling out this table should confirm what a huge achievement completing the plan is. High five yourself right now please. Taking a moment to give ourselves some well-deserved praise isnt something many of us do, but its so important in building confidence and self-esteem. To have got this far you will have made sacrifices, overcome obstacles, pushed through doubt and truly sweated your guts out. That is so impressive! Print this table out, frame it and re-read it every day. Its a testament to the faith you had in yourself, your ability to push through and achieve something amazing and the fact youre clearly an all-round badass.

This chapter contains the 10 commandments you need to follow to get the most out of the 12-week plan. This entire process is about feeling empowered, about making yourself accountable for your own health and wellbeing. By pledging to follow these commandments, youre promising to give this the best possible shot you can. Youre vowing to take it seriously, to not throw in the towel at the first sign of trouble and to give up all faddy diets that have never and will never work. Make a commitment to change, right here and now. Take these commandments on remember them, write them down, put your favourite as an alert on your phone to ping up during the day and re-read them whenever you need a kick up the backside.