Measuring up after the bikini blast...

At the beginning of summer, I embarked upon a bikini blast challenge to loose a quarter of the rather disappointing amount of body fat I discovered I had, and get my waist back down to 27 inches. The good news is that, with help from my wonderful personal trainer Sarah Craig, I have achieved all my goals and feel great both physically (aside from a few injuries) and mentally. Sarah has taken me through the fun season with a specially tailored exercise plan and plenty of nutritional advice. I feel as fit as a fiddle, full of energy and extremely happy – what a result.

However, the bad news, and there always is bad news, is that the mornings are already getting colder and there are plenty more opportunities to binge and cover the gut with layering and other such deceptive tools (particularly now that we know the high waisted trouser is here to stay).

But I don’t want to have to start from scratch again next summer. I intend to keep this up and ensure that I feel as good as possible over the coming months. I’m almost more inclined to work harder now that autumn appears to be rearing its head: fellow SAD sufferers will understand why. So, I’ve roped Sarah back in to help me plan my exercise regime and nutritional plan (of which more below), I’ve persuaded my employer to sign-up to the Bike to Work Scheme and have started cycling 18 miles everyday to and from work (for female-centred tips and advice on fitting cycling into your day see Sustrans Bike Belles), and I’ve got a charity place to run next year’s London Marathon (for a 24 week marathon training plan visit Virgin’s training tips section).

Sarah’s general fitness and nutrition plans work together to help me lose fat, build muscle and improve strength. Together we have designed a sample one week plan which can be scaled up or down depending on your personal fitness and specific goals. The key is to avoid burn out. Motivation is much harder in the winter, so your plans need to be varied and interesting, and you need to make sure that you can’t talk yourself out of good intentions!

Sarah’s Top Three Nutrition Tips For Keeping Weight Off:

● Avoid all starchy carbohydrates and swap for slow energy releasing carbs. Steer clear of pasta, white rice, potatoes, noodles, pizza, bread and swap for sweet potato, brown rice and rye bread. Also try quinoa.

● Have 5 completely alcohol-free days. That’s not a sneaky glass every night! This will not only give you more energy but will make you feel less bloated.

● Drink a minimum of 2 litres of water a day. This can include herbal tea (caffeine free types!)

Top Three Exercises to Burn Fat Fast:

Kettle Bell Swings

Thrust hips and power from bum. Do 25 reps and feel that heart beat rise!

Burpees

Yes, they’re hard, but they work the whole body.

Full-body push-ups

Great for toning arms and abs!

The Sustainable Eating Plan

Monday

Breakfast: Porridge made with water, a sprinkle of dried fruit and nuts, topped with a shot of cold skimmed milk

Snack: Cup of fresh mint tea and a banana

Lunch: Green salad with grilled chicken breast and low fat dressing

Snack: Cup of green tea and a handful of cashews

Dinner: Grilled chicken breast with grilled Mediterranean vegetables

Tuesday

Breakfast: One slice of wholegrain toast with grilled Portobello mushrooms

Snack: Cup of green tea and a handful of dried fruit

Lunch: Brown rice salad with crunchy vegetables (olive oil, black pepper and lemon juice dressing)

Snack: Cup of fresh mint tea and a banana

Dinner: Grilled fillet of haddock with stir fried vegetables (soy and honey dressing)

Wednesday:

Breakfast: Scrambled eggs and smoked salmon

Snack: Cup of fresh mint tea and a banana

Lunch: Grilled chicken breast with grilled Mediterranean vegetables

Snack: Cup of green tea and a handful of cashews

Dinner: Chickpea and tomato stew

Thursday

Breakfast: Porridge made with water, a sprinkle of dried fruit and nuts, topped with a shot of cold skimmed milk

Snack: Cup of green tea and a handful of dried fruit

Lunch: Brown rice salad with crunchy vegetables (olive oil, black pepper and lemon juice dressing)

Snack: Houmous on Ryvita

Dinner: Lentil soup

Friday

Breakfast: One slice of wholegrain toast with grilled Portobello mushrooms

Snack: Cup of fresh mint tea and a banana

Lunch: Chickpea and tomato stew leftovers

Snack: Cup of green tea and a handful of cashews

Dinner: Grilled chicken breast with grilled Mediterranean vegetables

Saturday

Breakfast: Porridge made with water, a sprinkle of dried fruit and nuts, topped with a shot of cold skimmed milk

Snack: Houmous on Ryvita

Lunch: Lentil soup leftovers with a slice of wholemeal bread

Snack: Cup of green tea and a handful of dried fruit

Dinner: Baked sea bream with spinach

Sunday

Breakfast: Scrambled eggs and smoked salmon

Snack: Cup of green tea and a handful of dried fruit

Lunch: Grilled Mediterranean vegetables in a green salad with soy and honey dressing

Snack: Cup of fresh mint tea and a banana

Dinner: Chilli with brown rice

The Sustainable Exercise Plan