Week 9

Workout 1

Workout 2

Workout 3

Workout 4 (optional)

Weekly Meal Plan


Here we go again!

This is your last week of Cycle 2. You’re flying along now!

This means that on the weekend this week I want you to weigh, measure, take progress photos and write me a short description of how you have found cycle 2 and say what you have achieved.

Please do this as it forms an important part of your plan. You will be able to look back on this at the end of the 90 days and see a full picture of what you have achieved and see your progress throughout.

This is also a great help to me and will help me to get as many people benefiting from this plan as possible. All feedback is welcome.

So you’ve got your workouts and meal plans above plus your brand new tutorial below.

Tutorial 5 – Breakfast

In this short video I talk about:

  • Fasting
  • Do you need to eat breakfast
  • The worst breakfasts to eat in terms of weight loss
  • A list of healthy breakfasts
  • What breakfasts are good post workout



The learning doesn’t stop there.

I want to keep giving you bits of information which will make you a healthier person, I want you to expand your knowledge on exercise, nutrition and all of the things which will allow you to look after your body.

Read this short article about inflammation and foods which fight it.

I will give you a list of 10 foods which will help to reduce inflammation.

Chronic inflammation is one of the main causes of diseases such as:
– Cancer
– Type 2 Diabetes
– Cardiovascular Disease
– Fibromyalgia
– Metabolic Syndrome
– Osteoarthritis
– Chronic Fatigue
– Depression
– Obesity
– Alzheimer’s Disease
– Atheroscelerosis
And more.

As well as that inflammation in our joints can severely reduce our capacity to exercise and can limit even the simplest of movements in everyday life.

You can reduce levels of inflammation by reducing stress levels, losing weight, having a regular sleeping pattern but also with your diet.

Which is why I’m going to give you a list of 10 anti-inflammation foods which will help to reduce levels of inflammation.

Even if you don’t suffer from this then these are 10 healthy foods to eat anyway.

How can a diet reduce inflammation?

The diet needs to be rich in vital nutrients and vitamins, should avoid trans-fats and saturated fats. Should contain herbs and spices, many herbs and spices have anti inflammatory compounds.

Here is the list:

zirconicusso FreeDigitalPhotos.net

zirconicusso FreeDigitalPhotos.net

1. Salmon
2. Bright multicoloured vegetables
3. Extra virgin olive oil
4. Green tea
5. Raw nuts and seeds
6. Lean poultry
7. Berries
8. Green leafy vegetables
9. Turmeric
10. Ginger

Including many if not all of these foods in your normal diet can seriously help to combat inflammation and reduce the chances of becoming more inflamed.

Hope this helps fight inflammation, one of the chief causes of all of the awful diseases which wreck our and our loved ones lives across the world.

Stay healthy,

Jamie Stedman

After 7 days you are ready to move onto Week 10

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