The Average Joes Guide to Health and Fitness

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Joe Wicks reveals his plan for a healthier, fitter year - and here's how YOU can do it too

You feel your body is growing stronger and you see yourself getting leaner, and that's just a great feeling! Makes me want to do more and more. And can't wait to start cycle 2.


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I feel changed for the better. And I've set my goals much higher now. See you next month.

Average Joe's Gym - Sierra Athletic Club

I quite often see a meal I love then work on making a healthier version. Finally, a recipe for French toast I can enjoy!

The Average Joe Workout

Add the cinnamon and vanilla extract to the yolk and whisk together until combined. Whisk the egg white in a separate bowl until it becomes light and frothy.

Tip into the yolk mixture and gently fold in. Let the bread sit in the mixture for a minute or so to absorb as much of the tastiness as possible.

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Melt the coconut oil in a non-stick frying pan over a medium to high heat then carefully lay the soaked bread in the pan. Serves one. To be eaten on rest days, or days when a high-carb meal has already been eaten. Wow, talk about healthy fats. Drizzle a little olive oil over the skin side of the salmon, place on the grill pan or a baking tray and slide under the hot grill. Cook for six minutes on the skin side, before carefully flipping and grilling for a further four minutes.

While the salmon is cooking, tip the pumpkin seeds into a dry frying pan and toast for about two minutes. Serve as pictured, with slices of feta, finishing with a sprinkling of toasted pumpkin seeds, pile of watercress and a squeeze of lime juice, if using.

This big boy needs no introduction. IN one week you will work out four or five times for 20 minutes, with two or three rest days.

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You will eat either:. Reduced-carb meals — these recipes are full of protein, high in fat, low in carbohydrate, without added sugar. Perfect for keeping you fuller for longer when you are not working out.

Average Joe's Guide To Old School Strength & Fat Loss: Train Like A Guy

Post-workout meals — these are low in fat but high in protein and carbohydrate, just what the body loves to refuel so eat these meals after exercise. Sign in.


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  5. All Football. By Jenny Francis. You will eat either: Workout day meals — two reduced-carb meals, one post-workout meal, two snacks, or Rest day meals — three reduced-carb meals, plus two snacks.