January can be a tough month – add a pandemic to this, and it’s no surprise many of us are struggling. But this is where exercise comes in, writes Joe Wicks (picture)
January can be a tough month – add a pandemic to this, and it’s no surprise many of us are struggling. But this is where practice comes in.
Because sport isn’t just about looking good. It’s about feeling good, mentally strong, energetic, optimistic, confident, and in control. It can play a huge role in managing anxiety, depression, low self-esteem, and stress.
There are three main types of exercise. So let’s break them down.
HIIT (high intensity interval training) consists of short bursts of maximum exertion, followed by a rest phase and repeated repetitions. It’s all about pushing yourself to get your heart rate up and usually lasts 15 to 30 minutes.
Strength training involves increasing your strength and muscle mass by putting weight on the muscles. This could be your own body doing push-ups or using weights that you increase over time.
LISS Cardio (Low-Intensity Steady State) is less intense and offers longer periods of uninterrupted exercise such as walking, jogging, cycling, or swimming for 30 minutes or more.
I’ve always been a huge fan of HIIT as it is an effective way to get maximum results in the shortest time – perfect for people short on time.
But the most important thing is that you enjoy exercise and the feelings you get afterwards. And it doesn’t have to be extreme to be effective. Remember that all movement requires energy, so all forms of movement are beneficial.
My advice would be to aim for 4-5 workouts per week, but if you can’t always do this, don’t worry: do what you can. I think 15 minutes is better than nothing
Schedule your sessions in your week and block a time that suits you. A lot of my clients like to train first thing in the morning – it can be really transformative, it wakes you up, it gets you going. Once you’ve worked out your workout schedule for the week, it’s time to start thinking about what to eat.
On a training day, you should have two low-carb meals, one post-workout meal, and two snacks. On a rest day, you should eat three low-carb meals and two snacks. As simple as that.
Don’t let lockdown be an excuse not to exercise. If HIIT is your thing, do one of my workouts in your living room. If you prefer a form of lower intensity exercise, go for a walk or jog in your neighborhood or park.
The end result is making a commitment to doing something each day and seeing how you feel afterward.
Most people believe that motivation leads to action. But I think it’s the opposite. Action leads to motivation and that leads to more motivation!
Spinach with a poached egg and crispy onions
Serve one
- ½ tbsp coconut oil
- 2 teaspoons of garlic and ginger paste
- ½-1 tbsp medium curry powder, depending on how spicy you like it
- 1 x 400 g pewter green lentils
- salt and pepper
- 1 egg
- 2 large handfuls of baby spinach leaves
- Drizzle of hot sauce
- 2 tbsp crispy onions
Bring a kettle to a boil. In the meantime, melt the coconut oil in a saucepan over medium heat.
Spoon in the garlic-ginger paste. Cook for 30 seconds while stirring and then sprinkle with the curry powder. Let cook for another 30 seconds.
Put the can with the green lentils in with the water. Stir, season with a large pinch of salt and pepper, then let the quick-cook daal gush away.
Pour the boiling water into a saucepan over medium heat. After boiling again, carefully crack your egg in hot water and reduce the heat until the water boils. Boil the egg for a runny yolk for 3 minutes, then lift it out with a slotted spoon and drain on paper towels.
While the egg is poaching, drop the spinach into the daal. As soon as the leaves have wilted, place the daal in a bowl.
Place the poached egg on the daal, drizzle with a little hot sauce and sprinkle over the crispy onions for serving.
Spinach with a poached egg and crispy onions
Joe’s mustard ham, egg and fries
Serves two
- 2 large potatoes
- salt and pepper
- 2 tbsp olive oil
- Big pinch of smoked paprika
- 2 x ham steaks (approx. 180g each)
- 1 tbsp whole grain mustard
- Drizzle of honey
- 2 eggs
- Spices of your choice for serving
Preheat the oven to 220 ° C / fan 200 ° C / gas. 7). Bring a kettle to a boil. Leave the skin on and cut the potatoes into large fries.
Pour the boiling water into a saucepan over medium to high heat. Salt the water, drop the french fries in and cook for 3 minutes. Drain in a sieve and shake off excess water. Let the fries steam for a few minutes, then transfer them to a baking sheet.
Drizzle with 1 tablespoon of olive oil, season well with a generous pinch of salt, pepper and smoked paprika. Throw them together with tongs and spread the chips in a layer. Roast for 25-30 minutes until golden brown and crispy, turning the fries halfway over.
Once the fries have cooked another 15 minutes, heat a large nonstick pan over medium heat.
Pour half a tablespoon of oil into it and put the ham steaks in the pan. Fry for 5 minutes on each side, then place on a baking sheet lined with aluminum foil.
Pour the wholegrain mustard over the ham steaks and drizzle over the honey. Slide into the bottom of the oven while you fry the eggs.
Put the same pan back on the heat (you don’t have to wash it first as it adds extra flavor). Pour in the remaining oil, crack the eggs and fry them to your liking.
Divide the fries between two plates. Place a honey mustard ham steak with a fried egg next to it. Serve with the seasoning of your choice – I personally like ketchup. Dream food!
Joe’s mustard ham, egg and fries
Baked aromatic chicken and pistachio pilau
For three people
- 240 g basmati rice
- 1 chicken stock cube
- 2 onions, sliced
- 2 tbsp mango chutney plus extra for serving, optional
- 1 tbsp cumin
- 3 bay leaves
- 2 teaspoons of ground turmeric
- salt and pepper
- 6 large chicken pieces with bones and skin – I like thighs and drumsticks (approx. 750 g)
- 2 tbsp olive oil 50 g pistachios
- Handful of fresh coriander
- Low-fat yogurt for serving – optional
Preheat the oven to 200 ° C / fan 180 ° C / gas 6.
Wash the basmati rice in a bowl of cold water and rub the grains together with your fingers. Drain the water and repeat the process until the water is no longer cloudy. Transfer the drained rice to a large flat baking dish or casserole.
Bring a kettle to a boil. Put the chicken stock cube in a jug, add 600 ml of boiling water and whisk with a fork to dissolve the cube.
Pour the broth over the rice. Add sliced onions, mango chutney, cumin, bay leaves, and ground turmeric and mix well. Season with a generous pinch of salt and black pepper.
Season the chicken pieces all around with salt and pepper and lay them skin-up in a layer on the rice mixture. Drizzle over the olive oil and then cook uncovered in the oven for 40-45 minutes until the rice has absorbed the liquid and the chicken is completely cooked through and looks golden.
After 30 minutes, roast the pistachios in a dry pan over medium heat until they smell nutty. Let cool and roughly chop together with the coriander.
Sprinkle the pistachios and coriander over the baked chicken pilau. I like to serve it from the pan, with a pinch of yogurt and mango chutney if you like.
Veggie Swap: Swap pieces of chicken for 1 large eggplant, cut into small pieces. Mix with all the other ingredients before cooking in the same way. Serve with 3 hard-boiled eggs, peeled and halved.
Baked aromatic chicken and pistachio pilau
Kale Walnut Pesto Gnocchi
Serve one
- 50 g walnuts
- 3 large handfuls of kale
- 1 small clove of garlic
- Zest and juice of ½ lemon
- 2 tbsp olive oil
- 15 g vegetarian hard cheese or parmesan (if not vegetarian), grated
- salt and pepper
- 250 g fresh gnocchi
Bring a kettle to a boil. Toast the walnuts in a dry pan over medium heat until they smell nutty. Let cool down.
Pour the boiling water into a saucepan over medium heat. Salt the water, drop in the kale.
After wilting, lift the kale out of the water with a slotted spoon. Keep the pan with water on the heat.
Put the kale in a bowl of cold water. After cooling, drain as much water as possible and squeeze out.
Roughly chop the walnuts. Put the kale in a small food processor along with most of the walnuts, garlic, lemon peel and juice, olive oil and most of the grated cheese, and lightning to make a textured pesto. Season to taste.
When the water starts to boil, drop the gnocchi and cook according to the directions in the package. Drain, save a cup of cooking water, then put the gnocchi back in the pan and spoon in the pesto.
Mix everything together and add a splash of cooking water to dissolve the pesto until everything is heated through. Stack the gnocchi in a bowl, sprinkle over the remaining walnuts, and then devour.
Kale Walnut Pesto Gnocchi
Chicken Pho
Serve one
- 1 teaspoon coconut oil
- Fresh ginger button, finely chopped
- 1 teaspoon coriander seeds
- 1 chicken stock cube
- ½ tsp Chinese five spices
- 1 x 200 g skinless chicken breast fillet, cut into quarters
- salt and pepper
- ½ red chilli
- 1 medium carrot
- Small handful of fresh mint
- 200 g pre-cooked rice noodles
- 1 teaspoon soy sauce
- Juice of ½ lime splash of fish sauce
Bring a kettle to a boil. Melt the coconut oil in a saucepan over low heat. Add the cut ginger and coriander seeds. Let roast carefully.
In the meantime, place the chicken stock cube in a jug, add 400 ml of boiling water and whisk with a fork to dissolve.
Come back to the pan, turn the heat down to medium, and sprinkle in the five spices. Cook for 30 seconds while stirring, then pour in the chicken broth.
Season the chicken breast pieces with salt and pepper and carefully add to the saucepan. Put a lid on the pan and cook for 8 minutes. While the chicken is cooking, cut the red chillies into slices – remove the seeds if you don’t like it hot. Peel the carrot in ribbons and pick the mint leaves.
After 8 minutes the chicken should be cooked. Check this by slicing into one of the pieces to make sure the meat is completely white. When satisfied, use a slotted spoon to lift the chicken onto a plate.
Drop the carrot ribbons and rice noodles into the broth. Chop the cooked chicken with two forks and put back in the pan, season with soy sauce, lime juice and fish sauce.
Transfer to a bowl to serve and discard the ginger slices and coriander seeds. Sprinkle over the mint leaves and cut red chillies.
Chicken Pho
Chorizo chilaquiles
Serve one
- 3 wheat tortillas
- 1 tbsp olive oil plus drizzle
- salt and pepper
- ½ chorizo ring (110 g) or two eggs for a vegetable swap
- 2 ripe medium-sized tomatoes
- ½ red onion
- ½ jalapeno
- 30 g fetal
- Small handful of coriander
Preheat the oven to 220 ° C / fan 200 ° C / gas. 7. Use kitchen scissors to cut each tortilla into eight triangles the same size as tortilla chips. Place on a large baking sheet.
Mix with 1 tablespoon of oil and a large pinch of salt and pepper. Spread in one layer, then bake for 8-10 minutes and turn halfway. Homemade nachos ready.
In the meantime, cut the chorizo into slices. Heat a nonstick pan over medium-high heat. Drizzle with a little oil, add the chorizo and fry for 5 minutes, stirring occasionally.
While the chorizo is frying, coarsely chop the tomatoes, red onions, and jalapeno – remove the seeds if you don’t like it hot. Put everything in a small food processor, flash into a sauce.
Come back to the chorizo. Remove from pan using a slotted spoon and place on a plate. Pour the tomato sauce with the chorizo oils into the pan. Turn up the heat and bubble away for 2-3 minutes until they’re no longer watery. Season to taste.
Put the homemade nachos in a bowl. Pour over the warm tomato sauce. Top with the fried chorizo, then sprinkle over the feta and tear some coriander over it. Epos.
Veggie swap: Swap the chorizo for 2 eggs, which are fried to your liking and placed on the chilaquiles.
Chorizo chilaquiles
Excerpt from Joe Wicks’ 30-Day Kick-Start Plan (Bluebird £ 18.99). © 2020 Joe Wicks.
To order a copy for £ 14.81 go to www.mailshop.co.uk/books or call 020 3308 9193.
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