Hướng dẫn làm đẹp strong zanna van dijk

About the Book Ditch the fad diets Step away from the treadmill There’s another way to get results, and it’s all about balance Being in great shape doesn’t mean depriving yourself or running your body into the ground In STRONG, personal trainer and Instagram star Zanna Van Dijk busts these myths and reveals her no-fail formula for a powerful, lean physique and lasting health and happiness STRONG gives you all the motivation and practical tools you need to get started on your fitness journey Zanna’s inspiring and achievable approach to eating well and training effectively features a comprehensive guide to lifting weights, detailed workout routines, sustainable nutrition tips and simple principles of health and wellness After you’ve worked up a sweat, her mouthwatering, easy recipes prove that nourishing food isn’t just fuel – it can be absolutely delicious and bursting with flavour too Make your body STRONG Move it Nourish it Thrive Contents Title Page About the Book INTRODUCTION My Journey MOVE The Resistance Workouts Bodyweight HIIT Training Formulating Your Routine Recovery Progress Goal setting NOURISH The Recipes Breakfast Lunch Dinner The Sweet Stuff Cocktails THRIVE It’s Your Time To Thrive Finding Your Balance Index Recipe Index Acknowledgements Copyright page Every single day we are bombarded with information about the latest diet craze or weight loss quick-fix – from exercising while wrapped in cling film (yes, really!) through to juice cleanses, detox teas and everything in between Quite frankly it can be overwhelming and confusing, and can lead you down a road of yo-yo dieting, losing and regaining weight, and never truly finding a lifestyle which you can stick to What if I told you that you don’t need to follow these radical approaches to feel energised, lose weight, get fitter and achieve lasting results? It’s all about finding balance MY JOURNEY When I was at school, staying healthy certainly wasn’t high on my priority list I would anything to avoid exercise I wrote fake sick notes for P.E on a regular basis and struggled to run for the bus I would eat sugary cereal for breakfast, have pasta and brownies for lunch, and snack on sausage rolls I saw working out as a chore and eating healthily as uncool, and this attitude stuck with me into early adulthood When I was at university I gained the ‘freshers’ 15 (pounds)’ and as a result I made it my mission to lose weight through any method possible I tried every diet out there I’m talking low carb, high carb, paleo, the cabbage soup diet you name it, I did it I ended up slimmer but tired, fed up and frustrated I wasn’t enjoying my food and I was about as active as a sloth It was at this point that I decided to prioritise my health I was tired of feeling tired and I wanted to learn how to nourish my body and get fit and strong the right way Being the nerd that I am, I dived head first into a mountain of books on the topic of health and kept up with the latest research in the area I soon realised that the fad diets I had been following were a load of nonsense and that there is so much more to training than plodding along on a treadmill I educated myself about how to fuel my body appropriately, the importance of macronutrients, the value of strength training and so much more I started to implement this knowledge on myself and the results came thick and fast I became energised, my concentration improved and my skin glowed I started to enjoy my training, I developed muscle tone and I became stronger than I ever thought I could be Instead of seeing food as the enemy, I saw it as something to be enjoyed I started using it as fuel to nourish my body Instead of seeing exercise as a chore, I saw it as a way to look after myself and a gateway to thrive both physically and mentally Health and fitness soon went from being a hobby to a passion, and after I left university I studied to become a personal trainer Now I make it my mission to educate others about having a balanced approach to fitness and nutrition so that they don’t make the mistakes I did I ensure that everyone I work with looks beyond their appearance and considers how they feel I am constantly learning through continued professional development, reading books, attending workshops and listening to hours of podcasts I want to challenge you to change your beliefs and change your life I want you to feel awesome, energised and empowered I strongly believe that life is for living, food is for eating and exercise is to be enjoyed Gone are the days of restrictive diets and hours of exercise Say hello to an achievable, realistic and enjoyable approach to looking after your body, losing weight and thriving every single day Say hello to balance THE BOOK How many times have you been told, ‘It’s not a diet, it’s a lifestyle’? What does that even mean? How you actually live this elusive lifestyle everyone talks about? That is what this book is here to tell you Strong avoids strict diet plans, busts fitness myths and tells you what you actually need to know so that you can enjoy your journey to becoming healthier It is not an unsustainable short-term fix that leaves you tired, weak and deprived It isn’t a cleanse and it certainly isn’t a detox It is a detailed guide crammed full of information which you can use to educate yourself about how to fuel your body, train hard and achieve a healthy lifestyle for the long term It guides you through how to make small healthy choices which fit into your life, as it is these daily decisions that ultimately determine your health, happiness and results A balanced approach emphasises both body and mind Not only you need to learn how to cook delicious food and push yourself in the gym but you also need to make sure you have the mindset to match As a result, not only will we discuss slotting fitness into your life and reducing stress but we will also make sure you maintain a positive relationship with food and with your body along the way By the time you finish reading this book, you’ll be a balanced badass with so much knowledge that it’ll be coming out of your ears! Now I don’t want to get ahead of myself here but this book has the potential to change your life Yep, bold statement However, if you just read it and then pop it on a shelf never to be touched again, that probably won’t happen Instead, I encourage you to really engage with the information I present to you, absorb it and question it Grab a pen, write in the margins, fold down corners, make notes and be inquisitive Get nerdy, ask questions and look further into areas that interest you I will give you as many tools and tips as I can but don’t stop there This book is a starting point on what I hope will be a continuing journey for you as a reader Now, it’s over to you The power is in your hands to take control of your body, mind, health and life and to implement the changes you need to achieve long-lasting results I hope that this book inspires you to cook delicious meals, train like a badass, achieve a balanced lifestyle and feel pretty damn amazing along the way macronutrients 128–32, 134, 143, 158 measurements 116 metabolism 19 micronutrients 128, 129, 132–3 mind-muscle connection 24 mindful eating 152 mindset, keeping a healthy 164–5 minerals 128, 132–3, 134 moderation 150 motivation 121 mountain climber exercises 38, 98 mountain-climber push-ups 102 twisting mountain climbers with leg lifts 88 muscles 32 and cardio 93 contractions 27, 32 and resistance training 19 rest days 114 and sleep 112 stretching 16, 115 music 21 O obliques 32 oils, fish 150 omega-3 fatty acids 132, 150 omelettes 139 osteoporosis 19 P phytonutrients 138 pictures 116 plank exercises 27 forearm plank 88, 98 plank jumps 102 popcorn 148 portion sizes 140, 143–7, 163 processed food 128, 137 progress 116 protein 128, 129, 131, 134, 135, 143, 144, 159 protein bars 151 protein powders 151 pull-ups 82–5 banded pull-ups 82 eccentric pull-ups 82 grips 84–5 pull-up holds 82 push-ups 44, 98 eccentric push-ups 50 mountain-climber push-ups 102 push-up into renegade row 60 staggered push-ups 72 Q quadriceps 32 R recovery 16, 25, 112–15 relaxation 163 repetitions (reps) 27, 63, 65 resistance band, exercises using 30 resistance band tricep dips 60 resistance training 16, 19–89, 108 advanced 49–61 beginners’ 35–47 resistance workouts 24–89 warm-up and cool-down routines 28–31 rest days 16, 25, 27, 105, 114 reverse lunge into knee raise 78 rhomboids 32 Romanian deadlifts 42 single-leg Romanian deadlifts 76 Russian twists 46 S salads 139 saturated fats 131, 132 seated overhead extensions 68 self-love 166–8 self-myofascial release 115 sets 27, 65 shoulders 32 Arnold press 66 barbell press 66 dumbbell shoulder press drop sets 50 face pulls 66 floor shoulder press 36 shoulder presses 63 side lunges 29 single-leg Romanian deadlifts 76 skin 15 skipping rope workouts 107 sleep 15, 16, 112–13, 118 smoothies 139, 148 snacks 121, 139, 146, 155 social eating 153 sodium 159 spaghetti squash 148 squats 30 barbell squats 54 Bulgarian split squats 40 dumbbell sumo squat into curl and press 58 front squat with kettle bells 76 goblet squats 40 squat and press 44 squat with side kick 98 staggered push-ups 72 static lunges 56 step-ups 42 stir fries 139 straight-arm pull-downs 74 straight sets 27 stress 16, 113–14, 163 stretching 16, 115 cool-down 32 dynamic stretching 28–31, 115 sugar 135 supersets 27, 65 supplements 150–1 Swiss balls, exercises using: ball hamstring curls 56 Swiss ball roll-outs 60 T T-bar rows 74 Tabata workouts 106–7 taste 138 temptation 155, 165 to-do lists, daily 119–20 toe touches with torso twists 29 tracking micros 135 trans fats 131, 132 trapezius 32 triceps 32 barbell skull-crushers 68 bent-over tricep extensions 46 cable push-downs 68 lying tricep extensions 38 resistance band tricep dips 60 seated overhead extensions 68 triglycerides 131 trisets 27, 65 tuck jumps 102 tuck-jump burpees 100 twisting mountain climbers with leg lifts 88 U unsaturated fats 131–2 upper body workout: advanced 50–3 beginners’ 36–9 warm-up routines 29 V vegetables 138, 139, 140, 143, 148 vegetarian diets 129 vitamins 128, 131, 132–3, 134 vitamin D 151 volume eating 147–8 W walking 30, 109 walking lunges 40 walkouts 29 warm-up routines 28–31 water 133, 146 weight 116, 133 weight training see resistance training wholemeal foods 129 workouts: creating a programme 16, 63–4, 65 example routines 110–11 fuelling 137–8 HIIT training 95–105 resistance training 24–89 scheduling 118–23 skipping rope workouts 106–7 switching it up 62–3 Tabata workouts 106–7 RECIPE INDEX A apples, pumpkin spice baked 241 asparagus, sesame garlic roasted 211 aubergine and chickpea bake 216 avocados: avocado and veggie rice paper rolls 202 mashed avocado and cherry tomatoes on toast 177 smashed butter bean and avocado open-face sandwich 192 super-simple fajita chicken with avocado 214 B bananas: banana peanut butter ice cream 239 banana pops 238 Greek yoghurt, caramelised banana and dark chocolate chips on toast 176 beans: vegan 3-bean chilli 222 beef: seared beef and garlic mushroom salad 194 spicy beef stuffed peppers 227 beetroot: potato and beetroot mash 225 berry mint smoothie 174 black beans: sweet potato and black bean burrito 196 blondies, white chocolate pecan 237 bounty protein balls 230 brownies: single serving protein brownie 240 the ultimate brownies 234 burgers, chickpea 211 burrito, sweet potato and black bean 196 butter beans: smashed butter bean and avocado open-face sandwich 192 butternut squash soup, warming 205 C cakes: strawberry shortcake breakfast muffins 183 the ultimate brownies 234 white chocolate pecan blondies 237 cauliflower: smoked cauliflower kedgeree 186 cheese: caramelised onion, spinach and goats’ cheese frittata 199 cheesy courgette fritters 180 shakshuka with feta 201 chia seeds: lemon chia energy balls 230 chicken: the basic chicken stir fry 191 grilled satay chicken skewers 219 stuffed chicken with hasselback potatoes 213 super-simple fajita chicken with avocado 214 chickpeas: aubergine and chickpea bake 216 chickpea burgers 211 chilli, vegan 3-bean 222 chocolate: banana pops 238 bounty protein balls 230 single serving protein brownie 240 the ultimate brownies 234 white chocolate pecan blondies 237 coconut: bounty protein balls 230 lemon and coconut overnight oats 172 cookies, the ultimate healthy 233 courgettes: cheesy courgette fritters 180 cinnamon spice protein zoats 173 cucumber and elderflower cooler 243 D dates, warm and gooey stuffed 232 drinks: berry mint smoothie 174 cucumber and elderflower cooler 243 orange gin and tonic 243 raspberry and mint mojito 243 E eggs 170 caramelised onion, spinach and goats’ cheese frittata 199 shakshuka with feta 201 smoked cauliflower kedgeree 186 elderflower cordial: cucumber and elderflower cooler 243 energy balls, lemon chia 230 F fajitas: super-simple fajita chicken with avocado 214 fish: smoked cauliflower kedgeree 186 Thai salmon fishcakes 220 see also pollock; salmon frittata, caramelised onion, spinach and goats’ cheese 199 fritters, cheesy courgette 180 fruit: honey, ricotta, lemon and sliced fruit on toast 176 see also mangoes; oranges, etc G gin and tonic, orange 243 I ice cream, banana peanut butter 239 ice pops, banana 238 K kedgeree, smoked cauliflower 186 M mangoes: smoked salmon, mango and pistachio salad 193 milk 170 nutty green milkshake 174 mojito, raspberry and mint 243 Moroccan-spiced pork 217 muffins, strawberry shortcake breakfast 183 mushrooms: seared beef and garlic mushroom salad 194 N nut butter: nutty green milkshake 174 warm and gooey stuffed dates 232 O oats: cinnamon spice protein zoats 173 lemon and coconut overnight oats 172 strawberry shortcake breakfast muffins 183 oils 170 onions: caramelised onion, spinach and goats’ cheese frittata 199 orange gin and tonic 243 P pancakes, sweet potato 178 peanut butter: banana peanut butter ice cream 239 grilled satay chicken skewers 219 nutty green milkshake 174 pecans: white chocolate pecan blondies 237 peppers, spicy beef stuffed 227 pistachios: smoked salmon, mango and pistachio salad 193 pollock, lemon and dill 225 pork, Moroccan-spiced 217 potatoes: hasselback potatoes 213 potato and beetroot mash 225 protein balls, bounty 230 Q quinoa: vegetarian wholegrain salad 200 R raspberry and mint mojito 243 rice paper rolls, avocado and veggie 202 ricotta cheese: honey, ricotta, lemon and sliced fruit on toast 176 S salads: create your own salads 206 seared beef and garlic mushroom salad 194 smoked salmon, mango and pistachio salad 193 vegetarian wholegrain salad 200 salmon: smoked salmon, cucumber and cream cheese on toast 177 smoked salmon, mango and pistachio salad 193 Thai salmon fishcakes 220 sandwiches, smashed butter bean and avocado open-face 192 shakshuka with feta 201 skewers, grilled satay chicken 219 smoothie, berry mint 174 soup, warming butternut squash 205 spinach: caramelised onion, spinach and goats’ cheese frittata 199 stir fry, the basic chicken 191 strawberry shortcake breakfast muffins 183 sweet potatoes: sweet potato and black bean burrito 196 sweet potato pancakes 178 T Thai salmon fishcakes 220 toast toppings 176–7 tomatoes: mashed avocado and cherry tomatoes on toast 177 shakshuka with feta 201 vegetarian wholegrain salad 200 W waffles, protein 185 ACKNOWLEDGEMENTS First things first, thank you to my best friends for being my biggest cheerleaders and for tolerating my absence when I locked myself away to write A special thank you goes to Naomi for being the busiest person I know, yet making time to talk through my ideas with me and read over my drafts Thank you to my boyfriend Ant for being my rock and providing endless encouragement Thank you to my wonderful parents and brother for being my most passionate supporters I hope I have made you proud Thank you to my literary agent Rory for believing that I had a message worth sharing, and putting up with my late night phone calls Thank you to my PR Isla, for being by my side from the very beginning and sticking with me through this rollercoaster journey Thank you to the whole team at Headline for understanding my vision and helping me to make my dream a reality Thank you to Laurie and the team for helping me capture the most incredible images to perfectly illustrate the book Thank you to my agents Louise and Flora for believing in me even when I didn’t believe in myself And the biggest thank you of all? It goes to you, the reader Thank you for taking the time out of your day to read my book It means more than I can put into words It is because of you that I have this opportunity to share my passion with the world I honestly can’t thank you enough Copyright © 2016 Zanna Van Dijk The right of Zanna Van Dijk to be identified as the Author of the Work has been asserted by her in accordance with the Copyright, Designs and Patents Act 1988 First published in Great Britain in 2016 by Headline Publishing Group First published as an Ebook in Great Britain by Headline Publishing Group in 2016 Apart from any use permitted under UK copyright law, this publication may only be reproduced, stored, or transmitted, in any form, or by any means, with prior permission in writing of the publishers or, in the case of reprographic production, in accordance with the terms of licences issued by the Copyright Licensing Agency Every effort has been made to fulfil the requirements with regard to reproducing copyright material The author and publisher will be glad to rectify any omissions at the earliest opportunity Cataloguing in Publication Data is available from the British Library eISBN 978 4722 4235 Designed by Doug Kerr at Well Made Studio Photography © Laurie Fletcher, except for p169 © Zanna Van Dijk Project edited by Laura Nickoll Food styling by Rich Harris and Rob Allison Clothes and make-up styled by Robyn Knight Props styling by Jemima Hetherington Thanks to Jenna McManus at Active in Style and Paul Brady at Adidas for supplying activewear HEADLINE PUBLISHING GROUP An Hachette UK Company Carmelite House 50 Victoria Embankment London EC4Y 0DZ www.headline.co.uk www.hachette.co.uk Table of Contents Title Page About the Book INTRODUCTION My Journey The Book MOVE My Top Fitness Principles Resistance Training The Resistance Workouts My Warm-Up and Cool-Down Routines Glute Activation Routine The Cool Down Beginners Beginners Upper Body Beginners Lower Body Beginners Full Body Advanced Advanced Upper Body Advanced Lower Body Advanced Full Body Putting it all Together Shoulders Triceps Biceps Chest Back Legs The Booty-Building Bible The Formidable Pull-Up But What About Abs? Core Bodyweight HIIT Training The Workouts Full Body HIIT: Beginner Full Body HIIT: Advanced 10 13 16 19 25 31 34 37 39 40 44 48 53 54 58 63 68 73 75 77 79 81 84 87 91 96 97 102 103 104 108 The Tabata Workouts Formulating Your Routine Example Workout Routines Recovery Progress Goal Setting But I Can’t Fit Training Into My Day! NOURISH What you Really Need to Know Putting it Together The Balance Principles The Recipes Breakfast Lemon and Coconut Overnight Oats Cinnamon Spice Protein Zoats Berry Mint Smoothie Nutty Green Milkshake Toast Toppings Sweet Potato Pancakes Cheesy Courgette Fritters with Yoghurt and Chive Dip Strawberry Shortcake Breakfast Muffins Protein Waffle with Cinnamon Greek Yoghurt and Warm Berries Smoked Cauliflower Kedgeree Lunch The Basic Chicken Stir Fry Smashed Butter Bean and Avocado Open-Face Sandwich Smoked Salmon, Mango and Pistachio Salad Seared Beef and Garlic Mushroom Salad Sweet Potato and Black Bean Burrito Caramelised Onion, Spinach and Goats’ Cheese Frittata Vegetarian Wholegrain Salad with a Creamy Avocado Dressing Shakshuka with Feta Avocado and Veggie Rice Paper Rolls with Dipping Sauce Warming Butternut Squash Soup Create Your Own Salad Dinner Chickpea Burgers with Sesame Garlic Roasted Asparagus 115 118 121 122 127 129 131 140 143 151 155 193 195 196 198 200 201 203 205 207 209 211 213 215 216 218 220 221 223 225 227 229 231 233 235 237 238 Stuffed Chicken with Hasselback Potatoes Super-Simple Fajita Chicken with Avocado Aubergine and Chickpea Bake Moroccan-Spiced Pork Grilled Satay Chicken Skewers with Crispy Broccoli Thai Salmon Fishcakes with Roasted Cherry Tomatoes Vegan 3-Bean Chilli Lemon and Dill Pollock with Sweet Potato and Beetroot Mash Spicy Beef Stuffed Peppers The Sweet Stuff Lemon Chia Energy Balls Bounty Protein Balls Warm and Gooey Stuffed Dates The Ultimate Healthy Cookies The Ultimate Brownies White Chocolate Pecan Blondies Banana Pops Banana Peanut Butter Ice Cream Single Serving Protein Brownie Pumpkin Spice Baked Apples Cocktails Cucumber and Elderflower Cooler Orange Gin and Tonic Raspberry and Mint Mojito THRIVE It’s your Time to Thrive Finding Your Balance Index Recipe Index Acknowledgements Copyright Page 240 242 244 246 248 250 252 254 256 258 259 260 262 264 266 268 270 272 274 276 281 278 279 280 282 283 284 288 298 303 304 ... ground In STRONG, personal trainer and Instagram star Zanna Van Dijk busts these myths and reveals her no-fail formula for a powerful, lean physique and lasting health and happiness STRONG gives... gives you all the motivation and practical tools you need to get started on your fitness journey Zanna s inspiring and achievable approach to eating well and training effectively features a comprehensive... food isn’t just fuel – it can be absolutely delicious and bursting with flavour too Make your body STRONG Move it Nourish it Thrive Contents Title Page About the Book INTRODUCTION My Journey MOVE