Tricia's diet and exercise plan
Tuesday 24 March 2009
Follow Tricia’s 1,350-cals-a-day healthy-eating plan and you could drop up to 2lbs a week
Here’s what to do…
Choose one breakfast, one lunch, one dinner and two snacks each day, but vary your choices to get all the nutrients you need.
Have an extra 300ml of skimmed milk every day on its own, in tea, coffee or fruit smoothies to provide you with calcium.
Don’t skip the fruit and veg in the plan as it provides your essential five-a-day portions.
Eat iron-rich foods such as lean red meat, nuts and leafy green veg to prevent anaemia.
Have two portions of fish each week – one rich in heart-healthy fats such as salmon, trout or sardines. If you’re a veggie, nuts, seeds and leafy green veg have the same healthy fats.
Don’t add salt to food when cooking or at the table. Flavour meals with spices, herbs, garlic, lemon juice and black pepper instead.
Drink six to eight glasses of water a day to prevent dehydration. This can include tea, coffee, herbal and fruit teas.
This diet is suitable if you have less than 1st to lose. If you have more than 1st to lose, have an extra 250 calories a day. Use the nutritional information on food labels to help you get these extra calories.
Don’t try to lose more than 2lbs a week.
Breakfast - 250 cals
Cheesy toast V
2 slices wholemeal toast with 1tbsp low-fat soft cheese, eg Philadelphia Light. Plus 1 small glass fresh orange juice and a handful of blueberries.
Bacon sarnie
2 slices wholemeal bread filled with 2 rashers grilled lean back bacon and 1 tomato.
Sausage roll
1 small wholemeal roll filled with 1 grilled low-fat sausage and 1tsp tomato ketchup. Plus 1 slice canteloupe melon and 1 tangerine.
Poached egg & tomatoes on toast V
1 slice wholemeal toast with 1 poached egg and 1 small can tomatoes. Plus 1 small glass fresh orange juice.
Weetabix and milk V
2 Weetabix biscuits with skimmed milk. Plus 1 small banana.
Fruit salad V
1 tangerine, 1 slice of fresh pineapple, 1 slice canteloupe melon, a handful of blueberries and 1 small banana. Plus 1 pot fat-free fruit yoghurt, eg Shape Lasting Satisfaction.
Cooked breakfast
2 grilled rashers lean bacon, 1 scrambled egg, grilled cherry tomatoes and baked beans.
Lunch- 350 cals
Jacket potato with baked beans V
1 medium jacket potato with 1 small can baked beans. Plus salad with fat-free dressing.
Italian salad V
1/2 small ball reduced-fat mozzarella, 1/2 small avocado and 2 tomatoes with balsamic vinegar. Serve with a 5cm-piece granary baguette.
Tomato soup with cheesy croutons V
Top 2 thin slices granary baguette with 2tbsp grated reduced-fat Cheddar cheese and grill until the cheese melts. Serve with 1/2 carton fresh tomato soup. Plus 1 apple.
Ploughman’s lunch V
10cm-piece granary baguette with a matchbox-sized piece of reduced-fat Cheddar cheese, salad with fat-free dressing, 1tbsp pickle and 2 pickled onions. Plus 1 tangerine.
Turkey and coleslaw wrap
1 wholemeal wrap filled with 1 slice turkey, 3tbsp coleslaw and mixed salad leaves. Plus 1 pot fat-free fruit yoghurt and 1 small banana.
Tuna and cheese melt
Split 1 wholemeal pitta in half. Top the cut halves with 1/2 small can tuna in water and 4tbsp grated reduced-fat Cheddar cheese. Grill until the cheese melts. Serve with salad and fat-free dressing. Plus a small bowl
of blueberries.
Dinner - 450 cals
Steak and oven chips
1 grilled lean rump steak with 100g low-fat oven chips, grilled mushrooms and tomatoes. Serve with salad and fat-free dressing.
Home-made burgers
1 large or 2 small burgers made from 125g extra-lean minced beef, 1/2 small grated onion and a splash of Worcestershire sauce. Grill and serve in 1 wholemeal bap with 2tbsp grated reduced-fat cheese on top, 1tsp tomato ketchup and salad with fat-free dressing.
Szechuan vegetable stir-fry with rice V
Selection of favourite vegetables, eg spring onions, carrots, peppers, mangetout, mushrooms and beanspouts, stir-fried in 1tbsp sunflower oil, then mixed with 1/2 jar or packet of Szechuan sauce. Serve with 7tbsp cooked brown rice.
Salmon fishcakes
1 large or 2 small grilled salmon fishcakes. Serve with 1 medium jacket potato topped with 1tsp low-fat spread, steamed carrots and asparagus.
Sweet and sour chicken or quorn with rice V
Stir-fry made from 1 grilled skinless chicken breast (or use Quorn if you're veggie), a selection of favourite veg, eg peppers, onions, green beans, spring onions, 1tsp sunflower oil and 1/4 jar low-fat sweet and sour sauce. Serve with 4tbsp cooked brown rice.
TRICIA’S TOP TIPS
Sprinkle loads of salt immediately over children’s leftovers, it will stop you wanting to pick.
Make a massive pan of roasted vegetables which you can eat as much as you like of – sprinkle with Chinese Five Spice which gives them a great taste and is good for you.
Think ahead – if you know you’re going to be out try to plan your meals in advance so you’re not tempted to nibble or stray.
TRICIA'S EXERCISE PLAN
These exercises are part of Tricia’s workout, which also includes more toning exercises and 20-30 mins of cardio, three times a week.
Tricia did a combination of bodyweight exercises and moderate hand weights (2 - 4kg) for her toning routine as well as adding 20 - 30 minutes of cardio work each session for a total of 3 sessions per week.
The following exercises were a selection of those done during the sessions:
Squat and press overhead
Works legs (quads), bottom (glutes) and shoulders (deltoids)
From a standing position hold a weight in front of the chest. Keep feet hip width apart. Squat down bending the knees ensuring that they don't go over the toes and touch the weight to the floor, keeping head up and back straight. Stand back up to the start position and push the weight overhead. Keep a steady rhythm. Do 15 reps.
Shoulder Press
Works shoulders (deltoids)
From a standing position keeping feet hip width apart, hold a weighted object in each hand with arms bent about 90°. Keep legs slightly bent, abs drawn in and back straight. Push hand upwards until fully stretched and slowly return to start position. Do 12 - 15 reps.
Squat and twist
works glutes, quads, oblique, abs, delts
From a standing position hold a weighted object in outstretched arms in front of the chest. Keep feet hip width apart and keep head up and back straight. Squat down keeping knees over feet keeping and arms out in front and as you stand back up twost to the right hand side and lift the right knee up to arm level. Squat down and this time twist to the left side and lift the left knee up. Do 20 reps in total (10 each leg)
Bicep curl
Works the biceps (front of the upper arm)
Hold 2 weighted objects in front of shoulders. bring right hand slowly down until by the thigh and bring back up to start position. Repeat this process with the left hand and keep alternating for the prescribed number of reps. Do 24 repetitions (12 each arm)
Bum squeeze and point
Works bottom (glutes) and core 15 reps with each leg)
Get on all fours keeping back straight and pulling tummy button in. Extend the right leg backwards until straight and parallel to floor with the toes pointing downwards. If you are able to balance then extend your opposite arm out in front as you take leg backwards. Hold for a second squeezing the right buttock and bring the leg and arm back to the start position, trying not to touch the floor. Do the required numbers of reps with the right leg, then swap to the left leg (extending the right arm this time).
Ball Crunch
Works Abdoms, delts
Laying on the floor face up, bend legs with feet on floor. Pull tummy button in and press lower back into the floor. Hold object in outstretched arms over the chest. Slowly
crunch upwards using your abdominal muscles whilst breathing out bringing object in hands over the knees. Hold for a second and come slowly down breathing in. Repeat for 15 - 20 reps.
Russian Twist
Works the lower abdominal area and side of waist (obliques)
Lay down on floor face upwards and bend legs 90° keeping them together. Keep lower back pressed into floor and pull tummy button in keeping stomach as flat as possible. Slowly drop legs to right hand side whilst breathing in until thighs touch floor then bring back up to centre start position whilst breathing out. Slowly drop legs to left hand side until they touch the floor and come back up to start. Do 16 - 20 reps in total.
Perform exercises in this order straight after each other. As fitness levels increase repeat 1 - 2 times more.
WHERE TRICIA TRAINED
Tricia trained at The Tytherington Club which offers a choice of personal trainers to enable personalised programmes to target specific needs, for example weight loss, muscle gain and cardio vascular fitness. Set in a stunning location, the club also has the benefit of a private restaurant and bar to relax after that strenuous work out.
She really enjoyed going to the club on her own and with her family who loved the fantastic gym and spa facilities, as well as the pool.
Tricia also made use of the crèche on offer whilst training at the club which is a fun environment for the kids to play in. For more information about the club CLICK HERE or call 01625 506 000.
Tricia trained with LeRoy Stewart. Visit his website at www.twoscompanypleaseacrowd.co.uk