CHLOE MADELEY’s whole-body workout can be done at home, with weighted and unweighted moves, doing as many reps as possible.
Aim for 3 circuits a week, or split upper- and lower-body exercises by doing 2-3 workouts each a week.
Take at least 1 rest day every week.
Hold the dumbbells in front of you just below your belly button.
Make sure your shoulders are back and down and then come up.
Think of yourself as an eagle in flight.
Hold it there for a second to make sure that tension is on your shoulders.
And then come back down.
These are very difficult as your shoulder muscles are some of the smallest in the body.
I find these difficult, but they are a great move to do at home.
Stand with your feet hip-width apart and toes facing forward.
Go into a squat position as low as you can then jump.
Don’t do a big jump, as it’s not good for your knees – just a nice controlled jump.
Land on your feet then repeat.
Using a bench or any raised surface, this is a good exercise to work your glutes.
Place your back against the bench and bend your knees at 90 degrees, with feet flat on the floor.
Put the weight across your lap.
Lower your hips until your bum almost touches the floor then force the weight back up again.
This exercise works your hamstrings, glutes and butt.
Hold a weight in each hand, stand straight.
Then with a bend in the knees, lean over and push your bottom and your hips out as far as you can.
When you feel the stretch, have a little pause before coming back up to standing.
This can be done using any raised surface.
Place your hands on the surface and come down for a nice low dip, then use the force to push yourself up.
It’s important to keep your elbows in nice and tight.
Slowly lower back down again and repeat the movement.
This is the perfect full-body upper exercise.
These are a lot easier to do than floor push-ups, so it’s a good way to start.
This can be done on any raised surface, or if you are a beginner, you could do it against a wall.
Put your hands in front of your armpit area on the bench, keeping your elbows by your sides, and allow your body to come to the bend.
Then using your chest, really push up.
You will feel this in your shoulder and triceps.
There’s a variety of ways to do this exercise, but I’ve used a bench.
Let the dumbbell hang at the full extension of your arm underneath the ribcage area and using your back muscles, pull your weight to the side, keeping your elbow nice and tight to your ribcage.
Flex there for a second, then go back into a full extension.
When it comes to nutrition, I place a strong emphasis on protein and fibre.
This ensures two of the biggest nutritional boxes are ticked every day and also promotes a feeling of being full.
Here are some options my clients and I love.
Breakfast
ON THE GO
Greek yoghurt, fruit and honey (V) will give you a nice energy boost to start the day.
Quick cooked oats, with a scoop of protein powder and 1tsp nut butter (V, VN) is a nutrient-dense breakfast, thanks to the wholegrains, protein and healthy fats.
AT HOME
Shakshuka (V): Dice 1 pepper and 1 large onion and fry on a high heat for 5 mins until soft.
Stir in 1 x tin chopped tomatoes, crack 2-4 eggs into the mixture, season well, then cover and simmer for 10 mins until the egg whites harden.
Add feta, garlic, chilli or coriander if you like.
Mexican eggs (V): Dice 1 onion and 1 pepper, then fry for 5 mins until soft.
Scramble in 2-4 eggs. As the eggs cook, throw in 2-3 chopped cherry tomatoes and 1 diced jalapeño.
Sprinkle over a handful of grated cheese and serve.
Lunch
ON THE GO
Pret Ham Hock Soup is packed with veg, under 300 cals and has 16g protein.
Marks & Spencer’s Count On Us Range Chicken Chow Mein is under 300 cals and has 25g protein.
Leon Halloumi Wrap (V) contains 500 cals and 26g protein.
AT HOME
Chicken in a bun will nail your protein, fibre and carb intake for under 500 cals.
Add grilled chicken breast to a brioche bun and stack with chopped onion, lettuce, tomato and pickles.
Super-quick stir-fry: Drizzle some sesame oil into a pan or wok, add a pack of pre-chopped stir fry veg .
Add 1 small packet of prawns (or Cauldron tofu), 1 chopped clove garlic, and a drizzle of soy sauce (and chilli sauce if you like).
Toss together and in under 10 minutes you’ll have a massive bowl of flavoursome food for under 400 cals.
Dinner
Chilli con carne (V, VG): Heat 1tsp olive oil in a pan, throw in 1 diced onion and allow to soften, then add 500g 5% beef mince (or Quorn) and allow to brown.
Next add 2 x tins of chopped tomatoes, a generous squeeze of tomato purée, 1-2 cloves chopped garlic, 1 beef stock cube, a dash of red wine (if desired), 1 x tin drained kidney beans and 1-2 diced chillies.
Allow to cook for between 45 mins and 1 hr. This will make 5-6 servings for you and your family or leftovers.
For a serving, you’re looking at 400 cals – if you add rice you will likely double that.
Chunky chicken soup: Heat 1tbsp olive oil in a large pot or pan, fry 1 diced large onion, 1-2 diced carrots, 1-2 diced celery sticks and 1-2 peeled and diced potatoes, followed by 3-4 diced chicken breasts.
When the vegetables have softened and the chicken has whitened (around 10-15 mins), season well and add 1-2L chicken or vegetable stock and allow to simmer for 1-2 hrs.
This is a wholesome, hearty soup that will come in at around 300 cals per serving, plus it hits all your protein, fibre and healthy fat needs.
