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Happy New Year!
I hope, like me, you are glad to return to normality and are looking forward to the year ahead. I certainly am.
After the last year of repair and renewal following my foot operation and Mary’s new knee, we are both fired up and determined to get back to full fitness - with bells on!
I was greatly encouraged last time I visited my chiropodist, Oliver. He has witnessed, first-hand, the challenges I have faced with my feet and when I last visited Oliver just before Christmas, he described my operation on my left foot as ‘a miracle’. It is now completely healed and strong again and my early morning walk is now significantly further. With Mary’s voice in my head, I have been walking up hills to get me breathing more deeply and pushing up my heart rate. Despite the issue with my less-than-perfect lungs, within a few days I was amazed at how quickly my heart and my lungs had become fitter so that I coped much better. My fitness was increasing so quickly the sense of achievement provided tremendous motivation to do even better this new year!
So, let’s get cracking! We’ve had our festive fun and frivolities and now it’s back to business. If we want to live longer and be able to move more easily and have a fantastic quality of life, there is no better time than right now to take action. Particularly as this is the very start of a brand-new quarter of a century – 2025!
First of all, we need to get rid of our festive flab now is the perfect time to take immediate action for maximum results. Our highly successful Binge Buster Plan works wonders providing we stick with it for the three days. That’s all. It’s not a big ask, but at the end of it we are likely to have lost most, if not all, of what we gained over Christmas. Happy days!
THE 3-DAY BINGE BUSTER PLAN
Simple Rules... For these three days:
- Avoid all alcohol – give your body a rest.
- Avoid all snacking.
- Consume 300ml milk per day.
- Meals suggested may be exchanged or repeated within each meal group.
- Drink plenty of water or sugar free squash or tea.
DAY 1
Breakfast: 1 egg plus 1 slice wholegrain toast spread with Marmite – or 2 eggs boiled and no bread.
Lunch: ½ pint soup (any of the soup recipes from our website are suitable) plus a slice of wholegrain bread or toast (no butter or spread).
Dinner: ¼ pint soup as a starter – eat 15 minutes before the main course. Then 200g fish, baked, steamed or microwaved, plus unlimited vegetables excluding potatoes. One pear.
Mary’s Exercise Challenge:
- Walk for 30 minutes as briskly as possible.
- Do one of the Pilates workouts and pretend skip on the spot x 120
DAY 2
Breakfast: 1 Blue Portion Pot (35g) Porridge made with water and served with a little milk and 1 tsp runny honey.
Lunch: ½ pint soup plus a 125g low-fat, low-sugar live yogurt
Dinner: Starter - 28g cooked prawns – eat 15 minutes before the main course. Then 1 small breast of chicken, baked, steamed or microwaved, plus unlimited vegetables excluding potatoes. 1 pear.
Mary’s Exercise Challenge:
- Do 30 - 40 minute walk including intervals at faster pace. Plus walk up and down stairs three times consecutively, twice during the day. No stairs? March with knees high x 120 twice during the day.
DAY 3
Breakfast: 1 Green Portion Pot (50g) of Special K or 1 Red Portion Pot (50g) of Fruit ‘n’ Fibre cereal served with a little milk.
Lunch: Large salad of leaves and vegetables served with 50g prawns or chicken, and a sprinkling of soy sauce or balsamic vinegar.
Dinner: Small salad dressed with soy sauce or balsamic vinegar – eat 15 minutes before main course. Then a three-egg omelette cooked without fat except for rapeseed oil spray, plus unlimited dry-fried mushrooms and grilled tomatoes plus salad (optional).
Mary’s Exercise Challenge:
For the following few days keep up your daily walks and avoid snacking between meals and just eat healthily and sensibly along the lines of The 28 Day Immunity Plan or follow my book The 3-2-1 Diet if you wish to lose more weight.
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