IMG_8136As summer is just around the corner, there is no better time then to start a 12 week summer body challenge. If you follow my plan, make time for exercise and use a photo journal to keep track with of all your meals, I guarantee you will feel a difference after a month, see a difference after 2 months, and be ready to slip in that bikini comfortably and confidently by the end. Whether its 5-15lbs you are looking to drop, or just plain old get more fit; the plan requires, no calorie counting, low fat swaps, or starvation methods, just simple, balanced, varied, and healthy meals. To make it easy for you, I am going to give you an outline on what you can/cannot eat, how much time you need to set aside for exercise, a typical outline of what to eat from morning until night and other tips and techniques to maximise your results.

Eat this:

  • Gluten Free Whole Grains
  • Vegetables especially loads of greens.
  • Fruit mostly berries
  • Lean Protein ( free range chicken, wild fish or small amounts of grass fed beef)
  • Water/Hydrating liquids/fresh veggie juices at least 8 glasses of mineral water
  • Healthy Fats from avocado, coconut oil, nuts & seeds

Your diet should be dominated and nourished with these foods. Remember to focus on what you can eat, and repeat the mantra before you eat, “ Healthy eating brings me joy” this will automatically shift your mindset and remind you that you are feeding your body with high quality nutrition to help you feel and look your best.

Ditch this:

• Red Meat (limit to 1x a week)

• Cows Milk

• Refined Sugar sweets, and sugary cocktails, and carton juices

• Highly processed foods (cookies, crisps, crackers, cakes, fast food, bread)

• Caffeine (1 cup a day is permitted)

• Gluten/Wheat which is found in oats, barley, rye, wheat, vodka and beer

No tap water what so ever, its so toxic, and toxins is what contribute to excessive fat.

Typical Ashfab summer feasting:

A.M: Water and lemon to take with supplements. Green smoothie made with organic kale, spinach, almond milk, blueberries or 2 greens, 1-2 berries, and nut milk with a scoop of Vega one nutritional shake for added vitamins, minerals and amino acids served with 2 free range eggs or 2 slices of gluten free whole grain toast with almond butter.

Mid morning: Dairy free double espresso.

Lunch: A fresh hearty soup or sumptuous salad. They both are nutrient rich, full of antioxidants and make a very savoury and satisfying meal.  You can find a whole spectrum of flavours and textures to have in one bowl rather just lettuce. Think organic seasonal veggies, and toppings like nuts, seeds, and fruit, with grilled salmon, chicken, mushrooms or tofu. To fabify soup always garnish your soup with either a dollop of dairy free yogurt or sprinkle over mixed seeds for a more appetizing filling lunch. TIP: If they are store bought, make sure to check labels for the culprits containing cows milk, refined sugar, gluten and wheat. If you have time, make a big batch of soup or salad and store in mason jars so its ready to go from door to desk the next morning.

Afternoon snack: A cold pressed green/veggie juice: most places now around the globe have juice bars. So stock up for the week or make your own big batch and store in mason jars with a handful of nuts.

Dinner: Dinner should be the most savoury, warm meal of your day. Go for sautéed seasonal greens, slightly cooked colourful veg with a side of fish, poultry or mushrooms or gluten free pasta with veggies for a meat free option.

Dessert: Herbal tea and some fruit.

Exercise: Set aside time for at least 300 minutes a week of physical exercise, which is equivalent to 5 classes a week,  if you are a spinning fanatic, try to not do more than 3-4 classes a month while your on this plan, mix up vinyasa flow yoga, hot yoga, and pilates;  if you are short for time, then download the Body strong Ashley Galvin exercises on Cody app, which are super effective and can be done in the comfort of your own home.

Supplements:

  • Juice plus+ premium , L-glutamin, Vitamin B complex, probiotics, Krill oil, digestive enzymes with meals and magnesium before bed, and Vega One shake, the combo will give you a mega health and beauty boost as well as curb cravings
  • Get at least 8 hours of sleep a night
  • Being mindful, present and conscious will help you make better choices when it comes to eating
  • Eat off smaller plates for smaller portions
  • Chew your food well
  • Drink loads of mineral water with sliced lemons

To make sure you stay on top of it, give your cupboards and fridge a detox.  Remove anything from the “Ditch it list, “out of site, out of mind” is my motto! Hey, I am human, and if i have Doritos in the house, well, I’m gonna eat the Doritos. With proper planning, smart shopping, meal prepping, and photo journalling, you will be well on your way to a summer body.

Photo Journaling: taking snaps of all your meals and adding them to a collage every day takes no more than 5 minutes, and you can see what you are eating and drinking on a daily basis.

  • When it comes to alcohol: choose high quality red wine, or if you prefer rose’/white wine make it a spritzer with half sparkling water, try to stay in the 14 units a week range, and sip on a large glass of mineral water between every glass.

Good luck! For some meal ideas, subscribe to  Ashfab nutrition on youtube or stay up to date on Instagram; Ashfab1 for fabulous feasting inspiration. 

Here is to summer 2016 #ashfabfeasting!!!

Ashley xoxoxo