Body Transformation

Week one – What is this all about?

So, you have accepted the challenge and you are now looking at six weeks of something new. Let’s start by laying some ground rules that will help you along your road to success.

  1. Keep a log for each day. In it will go: How well did you stick to the plan? Did you miss a meal? Did you supplement any ingredients? How did you feel, stressed, hungry, thirsty? How did you sleep? It’s all important, so write it down.

  2. Make sure you get enough sleep. Seven to eight hours a night is recommended. 

  3. Keep you intake of water up. Replace tea and coffee with a simple cold water.

  4. Note down your exercise, what you did and for how long?

  5. Take some before and after photos. Sometimes you must see to believe what you have achieved!

  6. Take some before and after measurements. The figures do not lie!

    That’s enough to keep you going. Now, remember, we are here to help you through this. Call and talk to us if you have any problems, with detail in the programme or just mentally struggling to get through to the end.

20210111 – You can't out-train a bad diet_Chefs salad–image.jpg

SATURDAY

Breakfast – Baked Eggs in Bacon Rings

Makes breakfast for two. Approximate cooking time: 35 minutes.

Ingredients

  • 6 strips bacon

  • Melted bacon fat for brushing tins

  • 4 eggs

  • 1/3 cup onions, chopped

  • 3-4 white button mushrooms, chopped

  • 1/2 tsp freshly ground black pepper

  • 1 small to medium tomato, cut into 4 (1/2 ̋) slices

Instructions

  1. Preheat the oven to 185°.

  2. Cook bacon in a skillet over medium heat until it begins to shrivel (about 3 minutes). Remove bacon from pan and set aside.

  3. Discard all but a shallow film of bacon fat in the bottom of the skillet.

  4. Brush 4 cups in a muffin tin or 4 small ramekins with bacon fat from the pan.

  5. Add chopped onions and mushrooms to hot pan with remaining bacon drippings in the skillet and cook over medium heat until softened.

  6. Meanwhile, place a tomato slice in the bottom of each cup. Circle the inside of each cup with 1-1/2 strips of bacon.

  7. Break an egg into each muffin cup and season with pepper.

  8. Add sautéed mushrooms and onions over the egg. 

  9. Fill any unused tins with water to protect from burning. 

  10. Bake in the oven for 20 minutes. 

  11. To serve, loosen the edges of the eggs with spatula and transfer the eggs to plates.

Lunch – Leftover Paleo Pizza

Dinner – Grilled Steak with peppers and onions

Ingredients

  • 3 steaks of choice

  • 3 cloves of garlic/Lazy garlic is fine.

  • 1tbsp coconut oil

  • 1 onion

  • 1 pepper (any colour) diced

  • Fresh corriander (optional)

Instructions

  1. Preheat grill to med-high heat, massage garlic salt & pepper into steak.

  2. Grill for 5 mins per side, set the steak aside to rest.

  3. in a large skillet over a medium heat melt the coconut oil. Add the onion and pepper and saute until soft and slightly brown on edges.

  4. Slice steak on a slight angle and serve overv the onion and pepper and garnish with corriander if desired.

This is very tempting to eat all of it. REMEMBER, your leftovers are for lunch tomorrow.