Bradley Simmonds - Get It Done - My Plan, Your Goal - 60 Recipes and Workout Sessions for a Fit, Lean Body

COPYRIGHT

An imprint of HarperCollins Publishers Ltd

1 London Bridge Street

London SE1 9GF

First published in Great Britain by HQ

An imprint of HarperCollins Publishers Ltd 2018

Text Copyright © Bradley Simmonds 2018

Bradley Simmonds asserts the moral right to be identified as the author of this work. A catalogue record for this book is available from the British Library.

Hardback ISBN 978-0-00-822272-7

eBook ISBN: 978-0-00-822271-0

Photography: Glen Burrows

Food styling: Lizzie Kamenetzky

Prop styling: Morag Farquhar

Design: Manisha Patel

Senior Commissioning Editor: Rachel Kenny

Project Editor: Sarah Hammond

Head of Design: Louise McGrory

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers.

Version: 2018-03-16

CONTENTS

Cover

Title Page

Copyright

Dear Reader

Introduction

About Me

Now to You

How the Book Works

CHAPTER 1 REALISING YOUR GOAL

1 Weight Loss

2 Toning without Bulking and Getting Strong

3 Healthy Weight Gain Through Lean Muscle

4 Your Mental Health and Increased Energy Levels

5 Increasing Your Core Strength

CHAPTER 2 NOW GET MOVING

Bodyweight Exercises

TRX Exercises

Weight-training Exercises

Circuit Training

HIIT

Other Exercises to Enjoy

Stretching and Recovery

CHAPTER 3 FUEL YOUR FITNESS

Breakfast

Fluffy Scrambled Eggs with Chilli Tomatoes and Chives

My Famous Poached Eggs with Turkey Bacon and Avocado

Warm Vanilla Protein Oats with Cinnamon Berries

Delicate Smoked Salmon and Avocado on Toast

Three-Egg Omelette with Spinach, Tomatoes and a Sprinkle of Feta

One-Cup Protein Pancakes with Pick ‘N’ Mix Toppings

Runny Egg with Green and Brown Soldiers

Brad’s Baked Bean Protein Pot

Creamy Mango Chia Pudding

Fit Full English

Lunch & Snacks

Chicken Satay Stir-Fry

Asian-Style King Prawn and Mango Salad

Jacket Sweet Potato Packed Full of Tuna and Sweetcorn with Spicy Spinach

It has to be... Bradley’s Tomato Soup and Crusty Garlic Bread

Creamy Chicken and Pesto Buckwheat Spaghetti

Spiced Roasted Root Vegetables with Feta and Pomegranate

My Best Beetroot and Red Pepper Salad with Walnuts and Goat’s Cheese

Toasted Sourdough Clt with Homemade Crisps

Fillet Steak with Chilli Broccoli and Courgette and Sweet Potato Fries

Lean Turkey Meatballs with Mixed Bean and Edamame Salad

Homemade Vegetable Crisps

Chilli Pesto with Boiled Eggs

Homemade Houmous and Vegetable Crudités

Spicy Salmon Fish Cake Bites

Corn on the Cob with Chilli Butter

Dinner

Sweet-and-Spicy Asian Salmon with Pak Choi

Beef It Up Teriyaki Stir-Fry

Chilli Con Carne with Fluffy Rice

Chicken and Mushroom Rice with Buttery Greens

Post-Workout Piri-Piri Chicken Plate

Fish, Crispy Potatoes and Mushy Peas

Steak with Garlic and Parmesan Mushrooms and Vegetable Mash

Mint Lamb with Super Green Salad

Tuna Steak with Chunky Tomato Salsa and Avocado Salad

Poached Cod in a Tomato and Thyme Sauce with Crunchy New Potatoes

Social Sharers

Green Thai Chicken Hot Pot

My Family’s Favourite Fish Pie

Roast Chicken Dinner

One-Pot Cauliflower Curry

Root Vegetable-Topped Cottage Pie

Smoky Rainbow Skewers For Everyone

Not-so-Naughty Nachos with Homemade Tex-Mex Dips

Super-Lean Lasagne with a Parmesan Crust

Coconut Chicken Dippers with a Sticky Chilli Sauce

Sweet Potato Wedges with a Creamy Paprika Dip

Drinks & Sweet Treats

Red Velvet Beetroot Cakes

Bursting Breakfast Muffins

Chia, Chocolate and Raspberry-Layered Sundae

Grilled Vanilla Peaches and Cream

Get-up-and-Go Breakfast Protein Smoothie

Green Super Smoothie

Brad’s Banana Milkshake

Full of Berries Smoothie

Beetroot, Apple and Ginger Booster Juice

Protein Snowballs

Skinny Cranberry Cosmo

Grapefruit and Gin Cucumber Cooler

Strawberry and Vanilla Mojito

Elderflower and Prosecco Fizz

Connie’s Coconut Colada

CHAPTER 4 MAINTAINING YOUR GOAL

Acknowledgements

List of searchable terms

Alphabetical List of Recipes

About the Publisher

Dear Reader,

Firstly, I can’t thank you enough for reading my book. By doing that, you’ve already found the motivation and drive to become the best version of yourself, so be proud. Regardless of where you are in your health and fitness journey, my book will support, motivate and educate you at every step.

There are no short cuts to becoming healthier and fitter, but there are small changes you can make that lead to massive results – trust me.

From now on, let this book forever be your health and fitness mentor, guiding you from start to finish on your journey, whatever that may be.

Stay focused, never lose sight of your goal and, most importantly, learn to enjoy it.

Bradley Simmonds

INTRODUCTION

I don’t want Get It Done to just be a healthy recipe book. I want it to be a resource that helps you to figure out exactly what you want to achieve, then takes you on a journey to making that goal a reality. Whether you want to lose weight, build muscle tone or simply lead a healthier and more balanced life, this book will provide you with the right tools.

SO WHY THIS BOOK?

I know there are lots of health and fitness books out there, so why pick up Get It Done ? I’ll tell you why:

Nutrition and fitness is my job.As a former professional sportsperson, now personal trainer, I’ve had access to the best nutritional and fitness advice out there since I was a kid. I know this area inside out, and I’m passionate about health and wellness.

I’ve been where you are.I’ve come back from career-halting injuries, weight gain, frustration and unhappiness all through eating the right food and moving the right way for my body and my goals.

Over 200,000 people follow me on Instagram @bradleysimmondsfor fitness inspiration and motivation – so I reckon I must be doing something right!

I am uncompromisingin my pursuit of health, fitness and wellbeing, and I will push you to be the same.

ABOUT ME

MY REALISATION

I didn’t always want to be a personal trainer, in fact at school and growing up it didn’t even cross my mind. As far as I was concerned I was a footballer and nothing else; I managed to get pretty far, playing for Chelsea FC and Queen’s Park Rangers.

My last six months as a footballer were spent on the tranquil island country of Iceland, playing for ÍBV Vestmannaeyja. Iceland is one of the world’s most beautiful places and the Icelanders’ active lifestyles and love of fresh food really rubbed off on me. Now looking back, my time in Iceland marked a turning point in my career. It was also the first time I had lived away from home without a big group of friends and my huge family near by.