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Chicken and Tarragon Crumble (#litres_trial_promo)
Annie’s Chicken and Chorizo Stew (#litres_trial_promo)
Lamb Biryani (#litres_trial_promo)
Cottage Pie with Potato and Parsnip Rosti Topping (#litres_trial_promo)
Mediterranean Fish Bake (#litres_trial_promo)
Roast Cauliflower, Potato and Butter Bean Salad with Creamy Tahini Dressing (#litres_trial_promo)
Sausage and Potato Traybake (#litres_trial_promo)
Spiced Green Bean and Butternut Stew (#litres_trial_promo)
Peppered Fillet Steak with Turmeric Sweet Potato Wedges (#litres_trial_promo)
Hearty Meal One-Liners (#litres_trial_promo)
Sides, Dips & Relishes (#litres_trial_promo)
Pea, Leek and Kale Mess (#litres_trial_promo)
Carrot and Celeriac Mash (#litres_trial_promo)
Pepperonata (#litres_trial_promo)
Green Beans with Tomatoes and Olives (#litres_trial_promo)
Roasted Carrots – Two Ways (#litres_trial_promo)
Warm Beetroot, Leek and Walnut Salad (#litres_trial_promo)
Cauliflower Rice (#litres_trial_promo)
Broccoli Rice (#litres_trial_promo)
Carrot and Caraway Dip (#litres_trial_promo)
Creamy Herb Dip (or Dressing) (#litres_trial_promo)
Red Lentil and Coriander Relish (#litres_trial_promo)
Spinach with Caramelised Onion and Sumac (#litres_trial_promo)
Mackerel and Dill Dip (#litres_trial_promo)
Watercress and Avocado Dip (#litres_trial_promo)
Snacks (#litres_trial_promo)
Savoury Pancakes (#litres_trial_promo)
Courgette and Pea Fritters (#litres_trial_promo)
Fish Goujons (#litres_trial_promo)
Curried Bean Patties (#litres_trial_promo)
Blast Beetroot Smoothie (#litres_trial_promo)
Snack and Gap-Filler One-Liners (#litres_trial_promo)
Sweet Potato and Walnut Cake (#litres_trial_promo)
Easy Peanut Butter and Banana Clusters (#litres_trial_promo)
Apple, Cardamom and Ginger Muffins (#litres_trial_promo)
Snack and Gap Filler One-Liners (#litres_trial_promo)
PART 3 (#litres_trial_promo)
THE WORKOUTS: (#litres_trial_promo)
Getting fit, firm & strong . . . and maybe a bit sweaty (#litres_trial_promo)
Chapter 9: An Understanding of Exercise (#litres_trial_promo)
The Warm-ups (#litres_trial_promo)
The Cool-downs (#litres_trial_promo)
The Exercises – How To Do Them (#litres_trial_promo)
The Workout Charts (#litres_trial_promo)
PART 4 (#litres_trial_promo)
FILLING IN THE GAPS: (#litres_trial_promo)
Knowledge is power (#litres_trial_promo)
Chapter 10: Frequently Asked Questions (#litres_trial_promo)
Chapter 11: Day-by-Day Motivation (#litres_trial_promo)
Chapter 12: Adapting Blast to Everyday Life (#litres_trial_promo)
Acknowledgements (#litres_trial_promo)
List of Searchable Terms (#litres_trial_promo)
About the Publisher (#litres_trial_promo)
HELLO (#ulink_a789cdc8-93bd-59c8-912a-de77ed42c8ac)
My name is Annie Deadman and I’m the extremely proud creator of The 21 Day Blast plan, a three-week healthy-eating and fitness programme that, in a nutshell, kicks your sweet tooth into touch, calms your gut and leaves you with less fat and firmer muscles.
Just so you know, I’m not some fake who went ‘on a diet’ once, found it worked and decided to flog it the masses. I have for the last fifteen years or so been running Annie Deadman Training, which provides fitness-training sessions, personal training and Pilates courses to the local community in southwest London.
I am in my fifties, have two gorgeous daughters in their twenties, a team of bossy instructors and a studio where people come and go all day long, for personal training sessions.
As a child, I was chubby. As a teenager, chubby turned into overweight with a dash of geeky and shy – the future in terms of mixing with the opposite sex wasn’t looking bright. So I ditched the short skirts, flexed what little muscle I had and threw myself into schoolwork. PE, it turned out, wasn’t one of my favourites and I, like most of the other self-conscious girls, skived off as often as I could.
At university, everyone around me seemed to be on a diet of fags . . . or just on a diet. Inevitably I joined in. I turned to starvation as a means of losing weight and life became all bran flakes and cottage cheese. I was hungry all the time and I never once thought about my health or, heaven forbid, about exercise. I emerged from university, found a job in London and yo-yo dieted my way through the next five years.
It was only when I got married and had my first child at the age of thirty-two that things changed again. High interest rates, two recessions and a colossal mortgage meant my husband and I worked long and different hours and hardly ever ate together. As if the whole full-time working-mother thing wasn’t enough, I was also facing something very like single parenthood and it started to leave its mark on my body. What had been an average OK-ish figure was now punctuated by wodges of unbecoming fat. My self-esteem plummeted at the same rate as my waistline expanded. I was in my early thirties but I felt dumpy and frumpy. Something had to be done.
After a particularly sticky weight-related conversation with my GP one day, I gave myself a talking-to and decided that I couldn’t put it off any longer. I had to do some exercise. As an exercise virgin, the obvious first step was running. So off I went . . . not very far. Or very fast! But it was hideous. I got hot and it hurt and I felt uncomfortable. My second bite of the exercise cherry was more successful when I joined a local conditioning class and I started to use my muscles in a controlled way. It was actually rather pleasant, which meant I stuck to it, and very soon I started to see results. I firmed up and gained strength, and in the process, doubled my energy levels. Getting into shape didn’t mean running endless miles. I was so happy to find that out.
This investment of effort also meant I started to be much more interested in eating good, nutritious meals. Less picking, more planning. Less beige, more green. Less emphasis on the pick-me-up chocolate and wine, more focus on cooking quick but healthy meals. I felt different, better.
My interest in health and body nourishment gathered pace and I enrolled on a part-time nutrition course at St Mary’s University, Twickenham. I devoured books on gut health and weight loss and started to realise that this was more than just a mild interest: I wanted desperately to share it with others.
A downsize house move meant I could swap to part-time work and so I started to study in my spare time to become a personal trainer. I turned the dilapidated old garage into a studio and bribed the children to help me deliver leaflets door to door. This heralded the start of Annie Deadman Training. I wanted to encourage and motivate. My passion to help others find their groove and my ‘tell it how it is’ approach meant that word got out and soon my days were filled with clients. I was helping men and women to feel better (inside and out), to get stronger and to embrace their lives with refreshed confidence. A steady expansion in the next few years meant I took on a small team of trainers and I was able to offer a whole range of group fitness-training sessions to the local community
I learnt so much (and continue to) from all my clients about their day-to-day issues, their food intolerances, their lack of time. There was a pattern emerging: men and women struggling to keep in shape (as well as hold on to some modicum of self-esteem) while managing a family and work, dishing up healthy meals and trying occasionally to come up for air. Bad habits had become entrenched and they just couldn’t shake them off.
Personal training is, in the grand scheme of things, expensive and I wanted to find a way of helping people get into shape without having to join a gym or feeling constrained financially. I wanted to give them access to something that could help them break habits but not the bank. A short-term plan for fat loss and fitness with long-term results that was sustainable alongside the responsibilities of work and family.
I wanted to educate, motivate and entertain.
So the 21 Day Blast was born, an online fat-loss plan available to everyone around the world, offering an eating plan, recipes and workouts. Very soon after, Blast received some fantastic coverage in the national press and – bang! – overnight a wonderful Blast community was created.
Now I’m bringing the Blast plan to you within the covers of this book, so that you too can benefit from all that Blast offers, for 21 days and beyond. You’re in for such a fun time. Let’s get stuck in.
INTRODUCTION (#ulink_1c96b3ba-ab84-5a50-99c3-e7ee9019e79a)
The 21 Day Blast plan is a fat-loss and fitness plan. It’s a programme of short workouts, which can easily be squeezed into anyone’s week (at a time best for you), and a way of eating that means the body isn’t wasting its effort dealing with digestive problems or storing fat. It is going to use the fat as fuel! And you are going to get fitter and stronger in the process.
‘What? In 21 days? . . . Oh come on’
Yes, not long, is it? But during that time you will experience a way of eating and a way of exercising that you can (and will want to) continue on your own. You will learn which systems in the body work with you and which work against you and just how brimming with energy you can be.
In short, this is a self-help manual of empowerment, full of deadly serious facts with more than a sprinkling of humour.
‘I’ve only just about enough energy to sort my family out, let alone dabble with empowerment . . .’
Hear me out.
You might be coming towards the end of your thirties and are juggling work, commutes, sleepless children and parents’ evenings. You feel ongoing pressure to prepare nutritious, tasty home-cooked fodder (big on kale, low on pizza). You strive to be outstanding at work, the pinnacle of parenthood and manage a sparkling social life, despite a nagging desire to run amok with a bottle of Pinot Grigio and let it all descend into chaos.
Or you’re trying desperately to withstand the test of time as your body heads for middle age or even the menopause, while being the best possible mother, friend, wife and lover, all with one eye on a waistline that has slid into your hips and another on the clock wondering if your teenage children are home yet.
As our years advance (fingers in ears . . . la-la-la-la), we can tuck all kinds of experience (and back fat) under our arms. Marriage, children, divorce, debilitating illnesses, the loss of parents . . . stuff that life throws at us. Big stuff that we have to deal with and emerge from looking sensible and grown-up. Consequently our health and our own efforts at staying in shape fall to the bottom of the list.
I’ve been through it all and more and I know the 21 Day Blast plan will help you get a tighter hold on everything.
‘Annie Deadman, I am so done with diets; nothing works’
The 21 Day Blast plan is not a diet. It’s a programme of better eating and exercise, during which you will deal with sugar and carbohydrate cravings. You will be eating in a way that’s going to soothe your gut, boost your energy levels and subsequently your mood. You will be using food to help you burn fat and create a body that is harmonious, inside as well as out. Twenty-one days is enough time to break well-entrenched habits. We’re talking that wind-down wine at the end of every day and the TV chocolate.
Yes, we all love those things. And no, it doesn’t mean you won’t ever have them again. It just means that over these 21 days you will find out what highs and lows certain foods bring to your mood, your sleep and most of all the bits on your body that are surplus to requirements.
‘So you’re going to help me take control? Lose fat and get into shape?’
Dead right I am. And that’s just in 21 days.
This book is a super-easy read. There are some food guidelines and principles to follow and some workouts to do during each of the three weeks. If you eat like this and do the workouts you will lose fat.
‘Tell me I don’t have to spend hours in the gym when I should be waving the homework stick and force-feeding my children broccoli’
No, you don’t. The workouts are between twenty and thirty minutes long and you need no equipment. And as for the food, it’s all normal – it’s just a matter of swapping a few things around.
This book is going to show you how to get serious with yourself and take charge. You’ll become slimmer and fitter. You’ll discover new routines and you’ll be motivated enough to sustain them. This is a bold statement, but I’d really like this to be the last book about losing fat that you ever, ever pick up.
So, if you fancy a good shot at losing a few inches, taking control, kicking your sweet tooth into touch, feeling downright gorgeous and having a bit of a giggle along the way, then let’s get on with it.
Remember one thing: I’m on your side.
‘Six months ago I was bursting out of my clothes and needed to buy a size 16. This was the turning point for me. I had never been “big” and here I was, FAT! Three Blast programmes later and I am a size 12. I focus on size and the tape measure and overall I have lost a total of 17 inches. SEVENTEEN!!! Needless to say I am delighted. Thank you so much.’
J.P., London
HOW TO GET THE MOST OUT OF THIS BOOK (#ulink_57e42144-221e-562c-8665-76c29fe1844c)
Here, I’ve laid out a plan of all the chapters in this book so you can see at a glance what’s in store.
But before we go any further, I just want to say something. No one ever lost fat (and sustained it), increased their energy levels and had a happy body and mind by chewing lettuce and sitting still. Very low-calorie diet plans make us miserable because they leave us thinking incessantly about food. There is NOTHING more destructive to one’s weight-loss plans than being constantly hungry.
So we’re going to be doing plenty of eating . . . and some exercising. Both of those things. Any successful fat-loss plan involves focus on both the nutrition side of things as well as exercise. It’s actually getting going and making that first move that is the hard part, but we’re in this together, so let’s crack on and let me tell you how this Blast manual is going to help you not only lose fat and inches but also get fitter and stronger – inside as well as out.
Firstly, this is how the book is structured.
PART 1: FOOD & OUR BODIES
The background to Blast fat loss
