A journey of a thousand miles begins with a single step. ~ Lao-tzu

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2 Introduction A journey of a thousand miles begins with a single step. ~ Lao-tzu If you have downloaded this ebook you want to lose weight, tone up and get more energy. This is your chance to use the knowledge from an award winning team of people to change your life. We were recently voted the best slimming, wellbeing and lifestyle service in the East Midlands. You have probably tried a range of techniques with guaranteed results and found they either didn t work or that you put the weight back on when you stopped dieting. You work long and hard and want something that will work, not be tortuous to follow and that will give you results permanently. The purpose of this ebook is not to baffle you with science but instead to give you straight forward advice on how you can take charge of your weight loss and change your nutrition for the better. This will help you look and feel great and get you started on the road to better health and fitness. Try and follow the advice as closely as possible and you will reap the benefits. I think it s only fair to include a warning for you: If you follow this strictly then you may need to buy a new dress or bikini for your special event!

3 About me Commitment leads to action. Action brings your dream closer. ~ Marcia Wieder My name is Alex West and I m the founder of Boost Your Body. I used to work as an engineer in Nottingham and whilst working there I got married. Naturally I wanted to look great for my wedding day. Who wouldn t! So I set about trying to lose body fat so I would look great on my big day. I tried various different techniques/cheats/diets/hard work but none of them worked. And I was overweight for my wedding day. I look back at the photos (like the one opposite) with a mixture of feelings. Yes, happiness about a fantastic day but also regret that I didn t get in great shape for a day and photos that would last forever. I ll always be overweight in those photos, nothing can change that now. To be honest it s a feeling I experienced many times over the years. Our honeymoon was 5 months after our wedding and I was determined to get in shape for that. Did I? Nope. Summer holiday with friends? Nope. Don t get me wrong, I did try. I followed the mainstream advice, ate cereal with skimmed milk for breakfast, lots of fruit for snacks, plenty of rice and pasta because it s healthy, lots of cardio but it didn t work. Not permanently. My struggles were compounded by the abundant temptations in a working environment, the vending machine, birthday/holiday/because it s Friday cakes, the general ease of rubbish food being available. Then I learnt about sugar and its effects on the body. To say the information transformed the way I approach food is an understatement. I revamped my approach to food intake and the weight started to drop off me. I wasn t exercising any more or any harder than before, in fact I was exercising less as I stopped doing any cardio exercise. But I was now losing 2-3lbs a week. The results I got inspired me to change my career and follow my dream.

4 I retrained as a Personal Trainer with Premier Training and have set about helping other people who want to look and feel great. I don t want you to suffer like I did. I want to you to look and feel great. Boost Your Body uses a proven holistic combination of strength training, cardio training, flexibility training and nutrition to ensure our Clients are in perfect condition to really live their life this book will help you get started by giving you the knowledge you need to drop fat quickly and easily without being hungry or having to spend a silly amount of time exercising. Take your time to read through it and then give it a whirl!

5 Success stories The secret of success is to know something nobody else knows. ~ Aristotle Onassis The information in this ebook has helped lots of women change their lives for the better. However just as important as having the knowledge is doing something with it. That is what separates the women you see here with the ones who seem to go around in circles trying every latest fad diet looking for the magic pill. The reality is that weight loss is quite straight forward for many people and consistently following the guidance in this ebook for a sustained period of time will get you the results you are after. Hit the links below to see what these ladies had to say about the Boost Your Body way of doing things. Kerry lost 3.5cm off her waist, 2cm off her tummy and 4.5cm off her hips in less than 2 months. She also sleeps better and has more energy than every before: Natalie beat PCOS and conceived. She also lost 9cm from her hips, 7cm from her waist and 4cm off her legs in 8 weeks: v=6xmz7bhe2g8 Cherryll has lost just under 5 stone so far: v=aulegv3sqhw Annette lost 28lbs of fat, 12cm off her waist and 16cm off her hips in just 12 weeks:

6 The plan For the next 14 days pick one breakfast, one lunch and one dinner to have each day. No snacks. If you get really hungry and you have been drinking plenty of water then snack on a piece of fruit or a small handful of nuts. There deliberately isn t a huge variety in meal selection. That is because even more than usual preparation is going to be vital and if you are only preparing for a limited meal range that makes it considerably easier. The reality though is that this plan is only for 14 days so I know you can do it. Breakfasts 2 rashers of bacon and 3 eggs scrambled 60g smoked salmon with 1 tbsp cream cheese on 1 slice soya and linseed bread 100g Greek yoghurt with 1/2 cup berries and 20g nuts Lunches Greek salad 2 cups of salad with 15ml salad dressing with either 120g smoked salmon, 75g prawns, 150g chicken and 1/2 small avocado, 150g tuna and 1/2 small avocado Turkey lettuce wraps (100g turkey) Dinners 2 Good quality sausages with 1 cup mashed potato and 1 cup green veg Lamb curry with 2/3 cup cooked rice Turkey cottage pie Fish pie Chicken and goats cheese with 1 portion sweet potato wedges

7 There are other things you can do which will help maximise your fat loss. In a way these are just as important as sticking to your nutrition. Water Drink 3 litres of chilled water every day, spread throughout the day. Supplements: Take the following every day: 1 multi vitamin before breakfast 4 fish oil capsules 1 probiotic capsule after breakfast Sleep: Get 7 hours per night minimum. Exercise: This follow along workout is based on our unique TBX workouts that we do as part of our small group personal training. That means it works. Try and do this workout 2 or 3 times a week:

8 Get started today You now have the information you need to make a real difference to your life. You just have to promise me one thing. That you will take the information in this ebook and put it into practice consistently. Also, if you have found this ebook useful, please tell your friends and family where they can get their copy. Y If you would like to work with me in person then just drop me an alex@boostyourbody.co.uk and we can have a chat about which programme would be best for you. Thank you for reading!

9 Greek Salad Shopping & Ingredients List Serves 1 100g feta cheese, cubed 1/2 cup tomatoes, chopped 1/2cup cucumber, chopped 1/4 cup red onion, chopped 25g olives sprinkle of oregano splash of balsamic vinegar Macro Info Per serving Method Protein 16.7g Carbs 11.9g 1. Mix all the ingredients together and eat! Fat 24.1g Energy 332 kcal

10 Lettuce Wraps Shopping & Ingredients List Serves 1 2 romaine lettuce leaves Either 1 small tin tuna, drained 125g chilli mince 100g pork loin 100g turkey mince Either 1 tbsp cream cheese 1 tbsp mayonnaise Method 1. Assemble the ingredients on the lettuce leaves 2. Wrap the lettuce leaves just like a tortilla Macro Info Per serving Protein varies Carbs varies Fat varies Energy varies

11 Lamb Curry Shopping & Ingredients List Serves 2 300g diced lamb 1 tin chopped tomatoes 1 onion 2 cloves garlic, minced 1 small knob of ginger, grated 2 tbsp garam masala 1 tsp ground coriander 1 tsp ground cumin 1 tsp paprika 1 tbsp mint sauce 2 cups spinach Method 1. Brown the lamb in a pan Macro Info Per serving 2. Remove the lamb and cheese from the pan and fry the onion with the garlic, ginger and the spices Protein 32g Fat 16.4g Carbs 11.5g Energy 328 kcal 3. Once the onion is softened, add the meat and cheese back to the pan and coat it in the spices 4. Add the tomatoes to the pan along with some salt and pepper to taste 5. Add the mint sauce and allow the curry to simmer for 20 minutes or until the sauce is thick 6. Add the spinach a couple of minutes before you are ready to serve and allow it to wilt into the curry

12 Turkey Cottage Pie Shopping & Ingredients List Serves 2 300g turkey mince 70g green beans 30g carrot 1 clove garlic, chopped 1 tsp bovril Wo r c e s t e r s a u c e a n d balsamic vinegar 200g swede 150g sweet potato 10g butter Macro Info Per serving Method Protein 29.2g Fat 16.5g Carbs 21.5g Energy 348 kcal 1. Peel and chop the swede and sweet potato into small chunks. Boil until soft, drain and then then mash with the butter and salt and pepper 2. Brown the mince with the garlic, carrots and green beans in a frying pan 3. Add the Bovril to the browned mince along with a splash of Worcester sauce and Balsamic vinegar, salt and pepper and 200ml of water. Boil until the sauce is thick and reduced 4. Put the mince in an ovenproof dish and top with the sweet potato and swede mash. Bake for approximately 30 minutes at Gas Mark 6/200 C/ 400 F or until the pie is brown and crunchy on top

13 Fish Pie Shopping & Ingredients List Serves 4 250g cod fillet 150g prawns 1 cup broccoli 3 hard boiled eggs 1/2 pint milk 1/2 cup grated cheese 1 small knob butter 1 tbsp flour 600g potato Macro Info Per serving Protein 40.3g Fat 15.5g Carbs 56.4g Energy 531 kcal Method 1. Put the cod in an microwave proof dish and cover with the milk. Cook the fish in the microwave for 3mins on high or until cooked through. Remove the fish and keep the milk 2. Chop the broccoli and boil until tender. Peel and quarter the eggs 3. Melt the butter and mix with the flour. Add the milk and boil until the sauce thickens. Add the grated cheese and mix until it is melted 4. Break up the fish into the bottom of an ovenproof dish and add the prawns, broccoli and egg 5. Cover with the cheese sauce and top with the mashed potato 6. Cook for 30 mins at Gas mark 6/200 C/400 F or until the potato is crispy on top

14 Chicken with Goats Cheese Shopping & Ingredients List Serves 2 4 boneless and skinless chicken thighs 100g soft goats cheese 6 cherry tomatoes Mixed herbs 100g broccoli 100g fine beans 100g baby corn 200g sweet potato Method 1. Divide the goats cheese into 4 and put it on the inside of each chicken thigh. Roll the chicken thighs around the cheese and put in an oven proof dish Macro Info Per serving Protein 46.7g Fat 18.1g Carbs 37.2g Energy 503 kcal 2. Sprinkle mixed herbs over the top of the chicken and add the cherry tomatoes to the dish 3. Put the dish into oven for 30 minutes until the chicken is cooked through. The tomatoes will cook and make a delicious sauce with the goats cheese that oozes out of the chicken 4. Serve the chicken with the boiled broccoli, beans and baby corn