Gemma Powell - NEW Cycle 3 - 14152562020

Gemma Powell

Introduction Hi Gemma, Here we are at the start of Cycle 3 already, the final push towards graduating and completing the plan. What a journey it’s been so far. I really hope you’ve enjoyed it and feel proud of yourself. Not everyone who signs up to the plan gets this far and so I want to start by saying congratulations. It’s not easy breaking old habits and staying disciplined with fitness and nutrition so take a moment to acknowledge your hard work, effort and dedication. It’s time now for a new challenge! Are you ready to make even more progress? In this cycle we are going to step it up another gear with 35-minute workouts. Each of the five workouts will be different to give you even more variety and a new challenge each time. The sessions are more intense and will really help to build on the results that you have already achieved. They will consist of a combination of body weight cardio moves, abs exercises and weighted dumbbell work to ensure your body continues to burn stored body fat whilst building lean muscle. 2

During this cycle when you select your weights remind yourself of the principle of progression. Aim to do more reps or lift heavier weights. These small incremental changes are the difference between staying the same and smashing through a plateau with your fat loss and muscle building. As before, you can train with me in real time or simply follow the workouts on your own at home or in the gym. You won't need any new equipment other than the dumbbells that you used in Cycle 2. You now have another new set of tasty recipes to use too. These have been tailored again based on your progress from Cycle 2. As always, feel free to use some of your favourite recipes from your previous plans. During this cycle you will have even more flexibility and choice with your food intake. There is no one- size-fits-all perfect meal plan for everyone so this is about you eating to feel awesome based on your own personal needs. I will explain this in more detail in the food and nutrition section of this plan. During this cycle I really want you to focus on how exercise makes you feel. Think about your mood and energy on the days you train and try to remind yourself of this on the days you feel demotivated. The real long-term success of this plan is based on how consistent you can be moving forward with your meal prep and exercise. This isn’t just a 90 day plan, 3

it’s a life-long journey. If you want to see and feel the benefits of it, keep going one day at a time. This cycle will be the most challenging yet. You can do this. We will get through each workout together and come out stronger the other side. When you get through this next month you will find that there is even more progress and more motivation waiting for you at the other end. I can’t wait to start training with you. I’m going to motivate you even more during each workout. Remember all you need to do on those days you can’t be bothered is to “Just Press Play”. Come on then, let’s get stuck in! Joe Wicks The Body Coach 4

Contents 6 Training 7 What will I be doing? 8 Workout 1 9 Workout 2 10 Workout 3 11 Workout 4 12 Workout 5 13 Bonus abs workouts 14 Top training tips 16 Food & nutrition 17 How will I be eating? 18 Training days and rest days 19 Top food tips 21 Carbohydrate refuel meals 72 Reduced carbohydrate meals 143 Create your own 151 Snacks 157 Supplements 158 Optional supplements 159 Which products? 5

Training Let’s sguept eyrofuit

What will I be doing? In Cycle 3 we continue to progress the workouts. I’m making the them longer, at 35 minutes, and stepping up the intensity to work you harder than ever before. Each workout will be different, but each will contain an element of both cardio and resistance training. How often will I be training? As before, aim to do five workouts per week with two rest days. You can use any of the workouts included in this plan. What will I need? As with Cycle 2, you can complete all of the workouts with just an exercise mat and a set of dumbbells. If you have access to the gym, you can do all of the workouts there. The workouts Again, these workouts have been filmed in real time at my home so that we can train together. The idea of Cycle 3 is to really ramp up the intensity of the workouts for your final push to graduation day. 7

Workout 1 3 rounds, 10 exercises, 30 seconds work, 30 seconds rest. Followed by 5 minute abs circuit. Complete 3 rounds. No rest between rounds. 1 Narrow dumbbell squats 2 Push ups 3 Dumbbell pulsing reverse lunges 4 Run on the spot 5 Dumbbell squat and curl 6 2 plank thrusters to up down plank 7 Single leg dumbbell deadlift (right) 8 Single leg dumbbell deadlift (left) 9 Lateral bear push ups 10 Burpee, shuffle, burpee 5 minute abs finisher 1 Full body frog sit up 2 V-sit 3 Single leg V crunch (15 sec each leg) 4 Plank T rolls 5 Elbow plank, knees to elbow Train with Joe Exercise demo 8

Workout 2 1 round, 35 exercises, 30 seconds work, 30 seconds rest. 1 Squat, knee to elbow 18 Dumbbell shoulder press 2 Hammer curl & press 19 Dumbbell reverse lunges 3 Climb the rope 20 Dumbbell floor press 4 Lateral goblet squat 21 Romanian deadlifts 5 Press up, shoulder/ 22 Overhead dumbbell knee taps tricep extensions 6 Frog jumps 23 Dumbbell lunge jumps 7 Bicycle crunches 24 Dumbbell front raises 8 Dumbbell thrusters 25 Lateral goblet lunges 9 Run on the spot 26 Up down plank 10 Dumbbell squat 27 Lateral shuffle floor jumps touches 11 Dumbbell lateral 28 Plank thrusters 29 Dumbbell squat hold raises 30 Press ups 12 Burpees 31 Lateral high knees 13 Kick throughs 32 Bent knee crunches 14 Bicep curls 33 Dumbbell punches 15 Mountain climbers 34 Burpee, 2 lunge jumps 16 Single leg crunches 35 Burpee, 4 high knees 17 Running punches Train with Joe Exercise demo 9

Workout 3 Weighted circuit followed by bodyweight circuit. Repeat the weighted circuit and finish with a burpee challenge. Weighted circuit: 35 seconds work, 25 seconds rest 1 Bicep curls 2 Overhead dumbbell tricep extensions 3 Narrow dumbbell squat (1 pulse) 4 Dumbbell sumo squat (3 pulses) 5 Push ups 6 Dumbbell floor press 7 Dumbbell reverse lunges 8 Dumbbell shoulder press 9 Single arm dumbbell thrusters (right) 10 Single arm dumbbell thrusters (left) Bodyweight circuit: 35 seconds work, 25 seconds rest 1 Run on the spot 2 Power squats 3 Mountain climbers 4 Lateral shuffle floor touches 5 Plank shoulder taps 6 Power knees (right side) 7 Power knees (left side) 8 Squat jump twists 9 Climb the rope 10 Bear crawls 1 minute rest then repeat the weighed circuit 1 minute rest then 2 minute burpee challenge Train with Joe Exercise demo 10

Workout 4 You will need a set of dumbbells and a chair for this workout. 2x rounds upper body circuit, 2x rounds lower body circuit, 1x round bodyweight and abs circuit. No rest between rounds. Upper body circuit, 40 seconds work, 20 seconds rest 1 Tricep dips 2 Bicep curls 3 Single arm row (left) 4 Single arm row (right) 5 Push ups 6 Dumbbell shoulder press 7 Dumbbell overhead tricep extensions Lower body circuit, 40 seconds work, 20 seconds rest 1 Single leg dumbbell squat (left leg) 2 Single leg dumbbell squat (right leg) 3 Dumbbell front squats 4 Dumbbell reverse lunges 5 Romanian deadlifts 6 Dumbbell sumo squats 7 Squat jumps Bodyweight and abs circuit, 40 seconds work, 20 seconds rest 1 Running punches 2 Up down plank 3 Mountain climbers 4 Reverse crunches 5 Walkout, 4 knees to elbow 6 Bicycle crunches 7 Burpee tuck jumps Train with Joe Exercise demo 11

Workout 5 3x cicuits, 1x tabata circuit, 2 minute plank challenge. 1 minute rest between each circuit. 3x rounds, 45 seconds work, 15 seconds rest 1 Dual dumbbell lift to press 2 2 dumbbell lunges, 2 curls 3 Single arm lateral dumbbell lunges 4 Push up dumbbell taps 5 Full body dumbbell crunches 1x round, 45 seconds work, 15 seconds rest 1 Raised toe touches 2 Side plank (left side) 3 Side plank (right side) 4 Single leg crunches 5 Scissor kicks 1x round, 45 seconds work, 15 seconds rest 1 Half bicep curls 2 Hammer curls 3 Narrow push ups (kneeling) 4 Overhead dumbbell tricep extensions 5 Bicep curls 20 seconds work, 10 seconds rest, repeat each move twice 1 Run on the spot 2 Squats 3 Plank thrusters 4 Mountain climbers 2 minute plank challenge Train with Joe Exercise demo 12

Bonus ab workouts These bonus workouts are included in all three cycles of your plan and can be done after you've finished your main workout, or even on a rest day. They aren't going to burn a lot of calories but they will help strengthen your core. A strong core will improve your posture and help with your stability when performing other exercises such as squats and lunges. Abs Finisher 1 Abs Finisher 2 Abs Finisher 3 13

Top training tips Here are my top tips for your training in Cycle 3. Stick to them and you will maximise the effectiveness of your training routine. 1. Schedule your workouts into your calendar for the week ahead. 2. Always warm up before every workout and remember to stretch afterwards. Click here for our Cycle 3 warm up video. 3. After Cycle 2 you should have a better idea of which weights to use. Try to increase these gradually to continue building your strength. 4. These workouts are designed to be tough. So if you do need extra rest between sets, take a little longer. You can always pause the video if you need to. 5. Rest days are important. Take two full rest days at any point during the week to allow your muscles to repair and recover. 6. You are likely to experience DOMS (delayed onset muscl soreness), this is the aching that happens after a challenging weighted session. It usually lasts 24–72 hours, but once it passes your body will adapt and grow stronger each time. 14

7. Refuel meals, hydration and a good night’s sleep are all great ways to aid recovery. 8. Remember, my Support Heroes are here for you whenever you need them. If you have any questions please get in touch via your client login area. 9. If you experience any pain or discomfort throughout your time on the plan, please get in touch with our Support Heroes or seek medical advice. Although the workouts should be challenging, we don’t want you to work through pain or cause any unnecessary injury. 15

Food & nutrition Let’s eat

How will I be eating? The way that you eat in this final cycle is all about eating the foods that energise you most. You now have a choice between having one or two carb refuel meals on a training day. You will continue to have three reduced carb meals on your rest days. So before planning out your meals for this final cycle I want you to think back over the last two months and how you felt with the different balance of carbs. Ask yourself: Did I feel more energised in Cycle 1 with one carb refuel meal or did I feel more energised in Cycle 2 with the two carb refuel meals? If you aren't sure, then start off with just the one carb refuel meal after your workout and see how you get on. Don’t forget that my team of Support Heroes are on hand to help should you have any questions. Check out the video below for a quick introduction into how you will be eating in Cycle 3. How you will be eating in Cycle 3 17

Training days and rest days On training days, you will be having: - One carbohydrate refuel meal (post workout) - Two reduced carbohydrate meals - Two snacks OR - Two carbohydrate refuel meals (one post workout and the other at any time of the day) - One reduced carbohydrate meal - Two snacks On rest days, you will be having: - Three reduced carbohydrate meals - Two snacks You should always aim to eat THREE meals and TWO snacks per day. 18

Top food tips Here is a breakdown of my top food tips that I recommend you keep in mind during the plan. Stick to these points and, when coupled with my workout videos, you will achieve the best results possible. Prep like a boss: Get organised in the kitchen and prep as many meals in advance as possible. Meal frequency: Try to eat all three meals and two snacks over the course of each day. Your body needs energy to burn fat so missing out food will affect your progress. Meal timing: You are free to eat your food as and when you like. However, post-workout you should always aim to eat a carb refuel meal to aid recovery. Portions: Trust the portions in your plan and stick to them as best as you can. The food in your plan have been tailored to provide your body with everything that it needs to maximise your results. Swapping ingredients: If there are any ingredients included in your plan that you can't find or would prefer to avoid then click here to use our helpful swaps tool. 19

Meal variety: Aim to eat a variety of meals throughout the week to ensure that you get all of the vitamins and nutrients that you body needs. Hydration: It is so important to keep your body properly hydrated. Aim to consume at least 3.25 litres of water per day. This is in addition to things like coffee, herbal tea, etc. Additional drinks: Try to avoid drinking sugary soft drinks, fruit juices and alcohol, whenever possible. You can continue to enjoy your regular tea and coffee, ideally without additional sugar. Support: Remember that you are not alone. My Support Heroes are here for you whenever you need them. So if you have any questions about the food in this cycle please get in touch via your client login area. 20

Carb refuel meals Tdraayisning

Quick and easy Chocolate protein porridge Serves 1 40g rolled oats 20g ground flaxseed 1 tsp cocoa powder 195ml skimmed milk 30g chocolate protein powder 10g honey 50g yoghurt, such as Greek, natural or soya Carb refuel meals - training days 22

Method Combine all of the ingredients, except the yoghurt, in a saucepan and set over a medium heat. Bring to a gentle simmer then cook for 8–10 minutes, stirring regularly until thickened. Remove from the heat, stir in the yoghurt and serve. Alternative ingredients To make this dairy-free, swap the skimmed milk for the same amount of another milk (e.g. soya or almond). Carb refuel meals - training days 23

Good for batch cooking Chilled rice pudding with raspberry jam Serves 1 295ml skimmed milk 1/2 tsp vanilla bean paste Pinch ground nutmeg 50g pudding rice or risotto rice 25g vanilla protein powder 105g raspberries 5g chia seeds Carb refuel meals - training days 24

Method Pour the milk, vanilla and nutmeg into a saucepan, stir in the rice then bring to the boil. Reduce the heat to a simmer, cover and cook for 25-30 minutes, stirring occasionally until the rice is soft and the milk has all been absorbed. Remove from the heat and stir in the protein powder. Pour into a bowl, cover with clingfilm and chill overnight. For the jam, put the raspberries in a small saucepan with the chia seeds and a spoonful of water. Bring to the boil, cook for 2 minutes until thickened slightly then set aside to cool. Serve the rice pudding with the raspberry jam. Carb refuel meals - training days 25

Quick and easy Speedy kedgeree 26 Serves 1 1 medium egg 1 tsp coconut oil 1/2 onion, peeled and finely chopped 1 tsp curry powder 60g frozen peas 145g cooked brown rice (45g uncooked) 165g smoked haddock 20g yoghurt, such as Greek, natural or soya Small bunch of parsley, chopped 1/2 lemon, cut into wedges Carb refuel meals - training days

Method Boil the egg for 5 minutes, drain and run under cold water to stop it from cooking further. Peel the shell away and cut the egg in half (if you prefer the yolk to be more set, add a couple of minutes to the cooking time). Heat the coconut oil in a deep frying pan, add the onion and fry for 5 minutes until soft. Add the curry powder and fry for a minute. Stir in the peas, rice and a splash of water then cook for a couple of minutes to warm through. Meanwhile lay the fish on a plate, cover with clingfilm and microwave on full power for 2– 21/2 minutes until cooked through. Remove the pan from the heat and stir in the yoghurt and parsley. Flake the haddock into the pan, carefully fold into the rice along with any cooking juices then spoon everything into a serving bowl. Top with the halved egg and serve with the lemon wedges. Tip If you prefer to cook the rice from scratch, boil it according to the packet instructions then weigh out then spread out on a baking tray or plate and leave to cool completely. Carb refuel meals - training days 27

Quick and easy Caramelised apple French 28 toast Serves 1 2 medium eggs 2 tbsp skimmed milk Pinch of salt Pinch of ground cinnamon 1 wholemeal muffins (2 halves) 1/2 tsp brown sugar 10g honey 1/2 apple, peeled, cored and cut into wedges 1 tsp butter 30g yoghurt, such as Greek, natural or soya 10g toasted flaked almonds Carb refuel meals - training days

Method Whisk the eggs, milk, salt and cinnamon together in a bowl until smooth then add the muffin halves and set aside to soak for 5 minutes. Meanwhile heat the sugar and honey in a frying pan, add the apple wedges and cook over a medium heat for 5 minutes, turning regularly until golden. Melt the butter in a non-stick frying pan, add the soaked muffin halves and fry for 2 minutes on each side until golden. Transfer to a plate, spoon over the apples then top with the yoghurt and almonds. Alternative ingredients To make this dairy-free, swap the skimmed milk for the same amount of another milk (e.g. soya or almond). The butter can be swapped for the same amount of coconut oil. Tip This recipe works best if the muffins are a little dry, so cut them in half the night before and leave on a plate or wire rack. Carb refuel meals - training days 29

Quick and easy Greek breakfast toast Serves 1 195g yoghurt, such as Greek, natural or soya 30g vanilla protein powder 11/2 slices sourdough bread, toasted 105g figs, quartered 2 tsp honey 5g pumpkin seeds Carb refuel meals - training days 30

Method Whisk the yoghurt and protein powder together in a bowl then spread thickly over the toast. Arrange the figs over the top, drizzle with the honey then scatter over the pumpkin seeds. Carb refuel meals - training days 31

Quick and easy Loaded sweet potato skins Serves 1 275g sweet potato (roughly 1 large potato) 11/2 tsp olive oil 1/2 red pepper, deseeded and diced 70g spring onions, sliced 70g cherry tomatoes, quartered Pinch of chilli flakes Small bunch of chives, finely chopped Salt and pepper 15g mature cheddar, grated 2 medium eggs, beaten Carb refuel meals - training days 32

Method Preheat the oven to 200ºC. Microwave the sweet potatoes on a high heat for 8–10 minutes until soft. Cut in half lengthways, leave to cool slightly then scoop the flesh into a bowl. Put the potato skins cut side up onto a roasting tray and bake for 10 minutes until crisp. Meanwhile heat half of the oil in a frying pan, add the pepper, spring onions and tomatoes and fry gently for 5 minutes until soft. Tip into the bowl with the sweet potato flesh, stir in the chilli flakes and chives and season to taste. Spoon the filling into the crispy sweet potato skins, top with the cheese then slide under a hot grill for 2–3 minutes until the cheese is bubbling and golden. Heat the remaining oil in a non-stick frying pan, add the eggs and cook gently, stirring constantly until lightly scrambled. Serve with the loaded sweet potato skins. Alternative ingredients To make this dairy-free, swap the cheese for an additional egg. Carb refuel meals - training days 33

Good on the go Apple and cinnamon breakfast bar Serves 9 205g rolled oats 70g coconut flour 90g vanilla protein powder 55g ground flaxseed 2 tbsp ground cinnamon 245g pitted medjool dates (roughly 14 dates), chopped 225g unsweetened apple sauce 95g almond butter 70g coconut oil, melted 75ml boiling water 205g raisins 2 apples, cored and grated Carb refuel meals - training days 34

Method Preheat the oven to 180ºC and line a 20cm x 30cm rectangular cake tin with greaseproof paper. Combine the oats, coconut flour, protein powder, ground flaxseed and cinnamon in a large bowl and set aside. Put the dates, apple sauce, almond butter, coconut oil and boiling water into a liquidiser and blend to a smooth purée. Pour into the bowl with the dry ingredients and stir to combine. Stir in the raisins and grated apple then spoon into the lined tin. Using the back of a spoon spread everything out in an even layer then bake for 30 minutes until golden brown. Leave to cool in the tin then turn out, remove the paper and cut equally into 9 bars. One bar is equal to one serving. Tip Wrap each bar individually in clingfilm and store in an airtight container for up to 5 days. These bars freeze really well. Freeze them on a tray lined with greaseproof paper, then once they’re frozen transfer to them to a large freezer bag. That way they won’t stick together and they’ll be easier to defrost. Carb refuel meals - training days 35

Family friendly Japanese pancakes with peaches Serves 1 35g self-raising flour 20g protein powder 1/4 tsp baking powder 1 medium egg, beaten 50ml skimmed milk 1 tsp vanilla extract 2 egg whites 1/2 tsp coconut oil 155g fresh peaches, sliced 30g honey Carb refuel meals - training days 36

Method Combine the flour, protein powder and baking powder in a large bowl and make a well in the centre. Add the egg, milk and vanilla and whisk until smooth. In a separate bowl, whisk the egg whites to soft peaks then fold into the batter. Melt the oil in a non-stick deep frying pan over a low heat, lay the ring moulds in the pan and fill with the batter (alternatively drop large, neat spoonfuls of the mixture into the pan). Cover the pan with a lid and cook over a low heat for 10 minutes. Remove the lid, carefully turn the pancakes and cook for a further 1-2 minutes until set. Turn the pancakes out and serve with the peaches and honey. Carb refuel meals - training days 37

Quick and easy Banana, date and cinnamon smoothie Serves 1 100g banana (roughly 1 medium banana), peeled weight 60g pitted medjool dates (roughly 5 dates) 10g peanut butter 145ml unsweetened almond milk 75g yoghurt, such as Greek, natural or soya 20g vanilla protein powder 1/2 tsp ground cinnamon Handful of ice Carb refuel meals - training days 38

Method Mega simple; just combine everything in a liquidiser and blend until smooth. Alternative ingredients To make this nut-free, swap the almond milk for the same amount of another milk (e.g. soya). The peanut butter can be swapped for the same amount of tahini or seeds such as chia. Carb refuel meals - training days 39

Good for batch cooking Potato pancakes with roasted tomatoes Serves 1 170g potatoes, peeled and cut into chunks 80g cherry tomatoes Salt and pepper 40g plain flour 11/2 tsp butter 2 medium egg Carb refuel meals - training days 40

Method Preheat the oven to 200ºC. Bring a pan of salted water to the boil, add the potatoes and boil for 8-10 minutes until tender. Drain then leave to steam and cool. Meanwhile lay the cherry tomatoes on a roasting tray, season with salt and pepper and roast for 10 minutes until softened. Mash the potatoes then stir in the flour and plenty of salt and pepper. Work the mixture together to form a smooth dough then roll out into a disc around 1cm thick and cut into quarters. Heat the butter in a non-stick frying pan, add the potato pancakes and fry for 2 minutes on each side until golden. Poach the egg in a pan of gently simmering water for 4 minutes until the white is set and the yolks are still runny. Drain thoroughly then serve with the potato pancakes and roast tomatoes. Tip Make sure you thoroughly drain the potatoes and leave them to cool completely; the drier the potatoes are, the easier they are to work with when you come to make the pancakes. Carb refuel meals - training days 41

Good for batch cooking Sausage, hash brown and egg muffin Serves 1 140g potato, peeled and cut into chunks Salt and pepper 70g chicken sausages (roughly 2) 1 tsp olive oil 1 muffin, split and toasted 1 large egg, beaten 1 egg white 2 tsp tomato ketchup Carb refuel meals - training days 42

Method Bring a pan of salted water to the boil, add the potato and boil for 8-10 minutes until tender. Drain, then leave to steam and cool. Finely chop the cooked potato, season with plenty of salt and pepper then mix throughly. Roll into a rough ball and flatten into a round patty. Squeeze the sausages from their skins then form the meat into a patty; the hash brown and sausage patty should be roughly the same diameter as the muffin. Heat the oil in a frying pan, add the hash brown and sausage patty and fry gently for 4-5 minutes until golden. Flip both and fry for a further 4-5 minutes or until the patty is fully cooked through (check that there’s no pink meat in the middle). Remove from the pan and lay on the bottom half of the toasted muffin. Beat the egg and egg white together, pour into the pan then scramble lightly until just set. Spoon on top of the sausage patty and top with the other half of the muffin. Serve with the ketchup. Tip If you want to get ahead, make and shape the hash brown the night before. Put it on a plate, cover with clingfilm and it will be ready to cook in the morning. You can make a double batch of the hash browns and freeze half. Make sure they’re defrosted fully before cooking. Carb refuel meals - training days 43

Quick and easy Prawn summer rolls 44 Serves 1 1 clove garlic, peeled and crushed 1 red chilli, finely chopped 1 tbsp fish sauce or light soy sauce 1/4 tsp brown sugar Juice of 1 lime 4 large rice paper wrappers 1/2 carrot, peeled and cut into thin matchsticks 1/4 cucumber, deseeded and cut into matchsticks 35g beansprouts 1/2 baby gem lettuce, leaves separated 120g cooked tiger prawns Small bunch of coriander, chopped 30g unsalted peanuts, roughly crushed Carb refuel meals - training days

Method First make the dipping sauce; combine the garlic, chilli, fish or soy sauce, sugar and lime juice in a small bowl, stir until the sugar has dissolved then set aside. Fill a shallow bowl with warm water, dip the rice paper wrappers in one at a time for 10–15 seconds until soft and pliable then lay on a chopping board. Divide the vegetables, lettuce and prawns between the wrappers then top each with a little coriander and a few of the crushed peanuts. Fold the edges in then roll the wrappers up to seal into neat parcels. Serve with the dipping sauce and remaining crushed peanuts. Tip You can make the summer rolls and the dipping sauce the night before, making them a great lunch on the go. Carb refuel meals - training days 45

Family friendly Mexican burger 46 Serves 1 1 medium sweet potato (roughly 125g), cut into wedges 11/2 tsp olive oil Salt and pepper 1/2 tsp smoked paprika 100g lean beef mince (5% fat) 1/2 tsp ground cumin Small bunch of coriander, chopped 1/2 small red onion, peeled and finely chopped 35g avocado, peeled and roughly chopped Juice of 1/2 lime 2 tsp yoghurt, such as Greek, natural or soya 11/2 tsp chipotle paste Burger bun, sliced in half 2 leaves baby gem lettuce Carb refuel meals - training days

Method Preheat the oven to 180ºC. Tip the sweet potato wedges into a roasting tray, drizzle over half of the oil and season with salt, pepper and a pinch of the smoked paprika. Roast in the oven for 20 minutes. Meanwhile combine the beef, cumin, the remaining paprika and half of the coriander in a bowl and season with salt and pepper. Using wet hands shape the mixture into a thick patty slightly wider than the burger bun. If you want to make the burger in advance, lay it on a plate and cover with clingfilm at this stage then refrigerate until you’re ready to cook. Heat the remaining oil in a non-stick frying pan back over a medium-high heat and fry the burger for 7–8 minutes, turning regularly, until cooked through. Transfer to a warm plate to rest. Meanwhile make the guacamole; mix together the red onion, avocado, lime juice and remaining coriander and season to taste. In a separate bowl mix together the yoghurt and chipotle paste. Spread the bottom half of the bun with the chipotle mayo and lay the lettuce on top. Top with the burger, guacamole and the bun top then serve with the sweet potato fries. Carb refuel meals - training days 47

Family friendly BBQ chicken pizza 48 Serves 1 70g self-raising flour, plus extra for dusting 1/4 tsp baking powder Pinch of salt 70g yoghurt, such as Greek, natural or soya 50g passata 11/2 tbsp bbq sauce 100g cooked skinless chicken breast, diced 35g grated mozzarella 1/2 small red onion 50g tinned sweetcorn (drained weight) Small bunch basil, leaves torn Carb refuel meals - training days

Method Preheat the oven to 220°C. Combine the flour, baking powder and salt into a bowl and make a well in the middle. Pour in the yoghurt then stir with a fork to combine. When the mixture forms a rough dough, turn out onto a lightly floured work surface and knead to form a smooth ball. Roll out into a thin round; the dough will bounce back slightly so roll it thinner than you think you’ll need. Heat a large dry frying pan over a medium-high heat. Cook the pizza base for 2 minutes on each side until golden. Lay the base on a baking tray and spread with the passata. Toss the bbq sauce and chicken together then arrange over the top of the pizza. Scatter the cheese, onion and sweetcorn over the pizza then bake for 8-10 minutes until the cheese is golden and bubbling. Scatter over the basil and serve. Tips If you want to get ahead with this recipe, or if you’re cooking for more than one person, you can make and cook the pizza bases in advance. Carb refuel meals - training days 49

Longer recipe Chicken bangers and mash Serves 1 65g yellow split peas, rinsed 1/4 tsp ground turmeric Pinch of salt 310ml boiling water 1/2 chicken stock cube 11/2 tsp grain mustard 105g chicken sausages (roughly 3) 1 tsp butter 1/2 onion, peeled and finely chopped 2 tsp chicken gravy granules 120ml boiling water 60g frozen peas Carb refuel meals - training days 50