It's Just Nice

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The Body Coach 90 Days SSS – Cycle One

If somebody had said to me a couple of months ago that I’d be writing a blog post extolling the virtues of a ‘lifetsyle plan,’ I would have laughed at them.

“Lifestyle plan?! What’s wrong with my lifestyle?” I’d bellow. “Drinking all the cider Bristol has to offer on a regular basis is good for me as it’s made from apples – FACT”

Well brace yourselves folks, as it turns out I’m a gigantic hypocrite, as here it goes – I’m about to do it. I’m about to write blog post waxing lyrical about my new favourite thing – The Body Coach.

Exactly four weeks ago I wrote a blog post about how I’d finally bitten the bullet and signed up for Joe Wicks’ 90 Days Shift, Shape and Sustain plan. I promised to keep you posted on my progress and let you know how I found it. Think of me as your guinea pig – trying it out before you decide to shell out what could be perceived as a fairly pricey 90-day plan.

The Food

This is the biggie, right? A lifestyle plan is inevitably going to address your eating habits, but if that means I’m going to be eating cereal bars and feeling hungry all day then I’m out. Luckily The Body Coach couldn’t be further away from this. In cycle one, you eat three meals a day and two snacks. On days when you’re working out you eat high fat, high protein, low carb for the most part, but treat yourself to a high carb meal after training to replenish your glucose stores and boost recovery. On rest days, you stick to the high protein, low carb meals all day. Simples.

My personalised plan included over 50 meal options, half of which were high carb ‘refuel’ meals and half of which were low carb ‘rest meals’, so there’s plenty to choose from. Everything is cooked from scratch, and preparation is essential, but once you get into the swing of things you realise just how easy it is.

Here’s just a selection of the dishes I’ve been cooking, and eating, this month:


Turkey burgers with smoky sweet potato wedges and broccoli (or Midget Trees!) This is one of my favourite refuel dishes on the plan.


Satay chicken. This is a rest day dish which means you can eat it guilt free without working out – WINNER!


Raspberry, Avocado and Almond Milk smoothie – this is my breakfast saviour.


Fragrant brown rice with spiced turkey. I loved this – Will hated it.


Chicken cashew curry. This curry is flat out brilliant! Serve it with greens instead of rice and this is another rest day meal!


Build Up Bagel. The ultimate post workout treat, especially for someone who avoided bread for ages!


Lean spiced turkey mince. A great, quick option for lunch, although I did get a LOT of funny looks in the office.

I could waffle on about the food side of things for ages but ain’t nobody got time for that. Here’s what I’ve learnt about the food in cycle one:

  • There is such a thing as too many eggs
  • Fail to prepare, prepare to fail. I will regularly spend Sunday afternoons cooking lunches for the week now, as failing to do so inevitably ends up in falling off the wagon. Stock up on tupperware and prep, prep, prep
  • If you hate cooking you’ll probably hate this plan because there’s a lot of it. That said, if you hate cooking you’ll probably hate our blog!
  • There is DEFINITELY such a thing as too much spinach. OH MY GOD NO MORE!
  • Herbs are spices are the shit, and should be added to EVERYTHING. But we knew that already…
  • The lack of sugar will make you feel like arse for the first week, but you’ll get over it. Man up and move along…you’ll feel amazing for it in the long run
  • Lidl is your best friend. 90% of the plan is meat and veg, and Lidl is dirt cheap for both
  • Natural peanut butter is a million times better than the crap you buy in the supermarket
  • Gin and slimline (whilst not on plan) is the best option if like me you can’t give up booze completely. And it doesn’t give you a hangover either!
  • Don’t beat yourself up over a cheat day. I will freely admit to eating two roast dinners and a few other treats whilst I was on Cycle One and I still got better results than I have done on any diet. One bad meal won’t make you fat, in the same way, one good meal won’t make you thin!

The Exercise

Ok, so now we’ve tackled the food it’s on to the exercise. Did I spend hours in the gym, sweating like a mad woman and hating every second of it. No bloody way! Instead I jumped around my living room like a lunatic for 25 minutes, five times a week, probably pissing off my neighbours and definitely pissing off poor Will, who I roped into it too! And guess what – I loved it!

I mentioned in my initial blog that I’d only recently crawled onto the fitness bandwagon, after years of jacking Joan Rivers’ quote of “I don’t exercise – if god had wanted me to bend over he’d have put diamonds on the floor”. Before The Body Coach, I’d visit the gym at least three to four times a week, and would often run on the weekends too. I felt like I did a lot of exercise but didn’t feel like I was seeing huge changes, but then again I knew where I was falling down – the diet.

Cycle One on The Body Coach focuses entirely on High Intensity Interval Training, otherwise known as HIIT. The method uses short, sharp bursts of high intensity cardio exercise, followed by a short rest – and repeat. Exercises can be anything from running on the spot to burpees and push ups – as long as it gets your heart pumping you’re sorted, the theory being these short bursts kick start your metabolism and get you burning fat super speedy. Joe has various different HIIT videos on his YouTube channel, and we followed these for the most part as they’re easy to follow and being a bit of a character he makes it quite entertaining. I even found myself walking around the house yelling “I’M THE BODY COACH” in a Cockney accent by week three!

It’s testament to how quick and easy the exercise was that we stuck to it 100%, never missing a single session – something I can never attest to before!

The Results

The bit you’ve all been waiting for! Did it actually work?

Well despite a fair few cheats I’m pleased to report that I lost a grand total of 8.2 inches, nearly 3 of which came off my waist. Weight wise I dropped 1.5kg in 30 days, but when you’re losing inches like that who gives a shit about pounds? Joe is very much against weighing yourself daily, something I’ve always been guilty of, and I’m actually getting to the point now where the numbers on the ‘sad step’ don’t really matter that much. I’m not brave enough to post the before and after photos just yet, but who knows – you might get lucky and see a picture of me in my pants at the end of the 90 days!

Right now I’m back on Cycle One for a week or so to kick my metabolism into shape after 10 days in Las Vegas, but once I’m feeling slightly more human I can’t wait to get started on Cycle Two. I’ve had a sneaky peak and there’s carbs-a-plenty, so I’m going to be a very happy girl!

Check back in a month or so to see what I thought of Cycle Two!




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This entry was posted on September 2, 2015 by in Adventures, It's Just Nice and tagged , , .

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