Beach Body Guide

BEACH BODY
Essential Nutrition & Fitness Guide
1
SUMMER IS
JUST AROUND
THE CORNER...
H e llo S um m e r!
BEACH BODY
READY?
It might have felt like it was never going to
happen, but finally... summer is well on it’s way!
Now is the perfect time to start getting yourself ready
for our favourite season... Before you know it you’ll
be on that beach with a cocktail in hand!
In this guide we share our expert nutritional knowledge to help
you get and stay in shape, plus an exclusive fitness guide from
our partners at Virgin Active! Everything you need to help you
on your way to feeling and looking your best this summer.
2
THE
BEACH BODY
PLAN
OUR LOWEST
PRICED PLAN!
The Beach Body plan has been nutritionally designed by
our experts and can be tailored to your personal statistics we don’t believe in a one size fits all approach.
• Reduced calorie plan stimulates fat loss whilst
helping to maintain muscle mass.
• Developed around a low carb, high protein intake
• Packed with vitamins, minerals and antioxidants
- provides more than your recommended 5-a-day!
• Can be tailored to your individual needs and goals.
12 Week, 8 week or 4 week
6 Day Full Low Carb Beach Body Plan
Buy Now >
3
CONTENTS
NUTRITION BASICS 5
CHANGING YOUR BODY - THE DIET CODE
7
SUMMER SPARKLE
EAT ELITE!
HEALTHY HYDRATION
11
14
BEAT THE BEACH BLOAT!
16
21
VIRGIN ACTIVE SUMMER SHAPE UP
22
TOP LUXURY BEACH RESORTS
33
DRESS TO IMPRESS
36
COOK UP A STORM
40
ABOUT SOULMATEFOOD
44
4
EAT BETTER
-NOT LESS!
Nutrition & Your Fitness Goals
5
NUTRITION
BASICS
PROTEIN
• Contains 4 calories per gram
• Used for building, repairing and maintaining muscle
• Sources include; Fish, Eggs, Meat, Nuts, Dairy, Tofu
TOP TIP
Download a nutritional
intake tracker e.g. ‘MyFitnessPal’
to keep track of what you’re eating.
It will also help you understand
the amount of calories,
protein, carbs and fat that
ingredients contain.
CARBS
• Contain 4 calories per gram
• Used as a fuel for exercise, brain function and helps boost immunity
• Low GI (slow release) “good carbs” – quinoa, oats, basmati rice,
brown rice, couscous, lentils, beans, fruit (only around training),
potatoes (not mash or chips), sweet potatoes
• High GI (quick release) “bad carbs” – sweets, sugar,
refined carbs (e.g. bread, pasta), baked goods
FAT
• Contain 9 calories per gram
• Not all fat is bad, it is essential for many metabolic functions
• Omega 3 (from oily fish) – great anti-inflammatory,
brain health, cardiovascular health
• Saturated Fat – We also need this, not all bad –
no longer linked to heart disease
• Trans Fats and Hydrogenated Fat – The BAD fats, do not touch,
found in pastries, margarines, “low fat” products
• Good sources of fat – oily fish, nuts, seeds, avocado,
extra virgin olive oil, coconut oil and full fat dairy
6
CHANGING
YOUR BODY
THE DIET
CODE
Our innovative Diet Code, featured in our Perform
and Virgin Active menus and our ground-breaking
recipe book ‘Fitness Gourmet’, helps you select meals
to complement your fitness goals.
BURN
BALANCE
BUILD
For managing
weight & reducing
body fat.
For maintaining
weight &
gaining energy.
For building
lean muscle
& endurance.
In this chapter we give you an exclusive insight into
how you can introduce the code into your own kitchen,
helping you achieve your fitness and wellness goals.
7
CHANGING
YOUR BODY
SLIMMING
DOWN
BURN
PROTEIN
HOW SHOULD MY PLATE LOOK?
Used to maintain lean muscle. If you have more muscle,
you will have a higher metabolism, meaning you burn
more calories. It will also help you lose body fat and not
muscle – nobody wants to be skinny-fat! Aim to eat 2g of
protein for every kg of bodyweight e.g. if you weigh 60kg try
to eat 120g of protein per day, if you weigh 80kg try to eat
160g per day. Spread this out evenly over 5-6 servings per day,
including before and after training and before sleep.
• A fist of protein • Two handfuls of vegetables or salad
• A tsp or small palm of fat
CARBS
Use carbs when training hard, and avoid when not.
Carbs 3 hours before hard training will help provide energy
for training, increasing work rate and allowing you to train harder.
Carbs immediately after will help replace carbohydrates used
during training and aid recovery. Avoid High GI “quick release”
carbs (except post-workout)as these can increase insulin,
affect appetite and encourage fat storage.
FAT
As mentioned before, fat is vital for many functions so
taking fat too low (below 40g per day) is not recommended.
Try to keep all of your fats to the healthy sources (oily fish, nuts,
seeds, avocado, extra virgin olive oil, coconut oil and full fat dairy).
PROTEIN
VEG
CARBS
FAT
EXAMPLE MENU
Breakfast
Scrambled egg with smoked
salmon and avocado
Snacks
Cucumber or carrot sticks
with reduced fat hummus
or a handful of nuts and
a dark chocolate treat
Lunch/Dinner
Roast chicken with oven baked
sweet potatoes and vegetables
8
CHANGING
YOUR BODY
MAINTAINING
WEIGHT
BALANCE
PROTEIN
HOW SHOULD MY PLATE LOOK?
Aim for 2g per kg of body weight, spread out
evenly over 5-6 servings. This protein intake will help
you get the most from your training sessions and help
with your recovery. It will also help fill you up after eating
a meal, helping you keep portions in control, avoiding
over-eating and adding on those unwanted pounds.
• A fist of protein • A handful of two of vegetable or salad
• A handful of carbohydrate • A tsp or small palm of fat
CARBS
You don’t have to be as strict on carbs as you would be
if losing body fat, however, try to only eat the majority
of your carbs on days you will be training. On these days
it is perfectly fine to eat Low GI carbs with each meal
if you want to. This should make up roughly 1/3 of your plate.
PROTEIN
VEG
CARBS
FAT
FAT
EXAMPLE MENU
You should have a serving of fat with each meal. If you
are cooking an oily fish or a fattier cut of meat you won’t
need an extra serving of fat as there will be a good amount
of fat within the fish or meat. But if you are using a leaner
cut of meat, try to incorporate some oil into your dish
(ideally extra virgin olive oil or coconut oil). Nuts and
seeds or avocados are a good source of healthy fats.
Breakfast
Granola with Greek yoghurt
and summer berries
Snacks
Handful of nuts and raisins
gingerbread bites
or reduced fat hummus
Lunch/Dinner
Thai Salad with flaked salmon,
red cabbage, mooli, edamame,
mangetout, turmeric noodles
and cashew nuts
9
CHANGING
YOUR BODY
BUILD
BUILD
PROTEIN
HOW SHOULD MY PLATE LOOK?
As with losing body fat and maintaining weight, aim for 2 g
of protein for every kg of body weight. Research has shown
that this intake is optimal for muscle gain and servings spread
out every 3-4 hours provide the best rate of protein intake to
maximise muscle growth (when combined with extra calories).
Make sure you have a good serving of protein (25-30 g) within
30 minutes of finishing training to get the most benefit. A whey
protein shake with a banana is a quick and easy way to do this.
• A fist of protein • A handful of vegetables or salad
• Two handfuls of carbohydrate • A tsp or small palm of fat
CARBS
As you are looking to gain muscle it is important to make sure you
have adequate energy stores for fuelling training and supporting
muscle growth. Stick to low GI carbohydrates (quinoa, oats, basmati
rice, brown rice, couscous, lentils, beans, potatoes (not mash
or chips), sweet potatoes) for most meals but you can treat
yourself to sweeter treats around training to boost blood
sugar levels and give your training and recovery a boost.
FAT
Increasing fat intake will be the easiest way to get in the calories
you need to build muscle. Adding extra oils to meals, using full
fat dairy and snacking on nuts and seeds will help boost your
calorie intake to support your muscle building.
PROTEIN
VEG
CARBS
FAT
EXAMPLE MENU
Breakfast
Protein pancakes with bacon
Snacks
Peanut butter with apple wedges
or a handful of mixed nuts
Lunch/Dinner
Green quinoa salad with
chicken breast, spinach, mint,
feta, coriander, mango,
pomegranate and
pepperdew peppers.
10
SUMMER
SPARKLE!
Nutrition For Healthy Hair & Skin
11
SUMMER
SPARKLE
NUTRITION
FOR HAIR
& SKIN
It’s easy to reach for those freshly uncapped lotions and potions
to help keep your skin and hair healthy, but if your diet isn’t
up to scratch, there’s not many cosmetics that will compensate
for a week of sun, sea and sand. Your hair and skin will benefit
from some much needed vitamins and minerals. Here we outline the
sort of foods you should be eating and tips to keep
your skin glowing and your hair flowing!
NATURAL
CLEANSE
If your skin is feeling a little
sensitive after a day in the sun,
use coconut oil as a natural
and gentle cleanser, wiping off
with a damp cloth – this
also helps hydrate
your skin.
YOUNG
& FRESH!
We all need good fats to support
many biological functions, including
skin health. Omega 3, ALA, DMAE
and Hyaluronic Acid are all fatty acids
that can help prevent free radical
damage, helping skin look
smoother and reducing
inflammation.
NATURAL
SCRUB
Keeping your body exfoliated
is important to get rid of any
dead skin cells and nourish your
skin before you step on the beach.
For a natural scrub, mix brown
sugar with a bit of oil...
This even works
on dry lips!
STAY
HYDRATED
Hydration is one of the key
factors for healthy skin.
Keeping adequately hydrated
fills your cells with water,
making skin look smoother.
Check out our Hydration
section for more info!
12
NUTRITION
FOR HAIR
& SKIN
VITAMINS
C, E & K
VITAMINS
& MINERALS
These vitamins have
antioxidant properties which can
help protect the skin against
damage from the sun.
Good sources include – peppers,
citrus fruit, kale and broccoli
(vitamin C), sunflower
seeds and almonds
(vitamin K).
VITAMIN A
Helps repair skin tissue,
so make sure you are eating
enough to prevent dry skin.
SELENIUM
Good sources include sweet
potato, carrots, butternut
squash and kale.
Another mineral with
antioxidant properties,
helping protect the skin
from free-radical damage.
Good sources include
wholegrain cereal,
eggs and fish.
VITAMIN B
COMPLEX
Biotin, part of the Vitamin B
complex forms the basis of the
skin, hair and nails. Without it,
skin and hair production can be
badly affected. Luckily we
usually have enough in our
diet and our body also
makes its own.
ZINC
Zinc is great for
repairing skin and helping
control acne. Acne can
result from a zinc deficiency.
Good sources include
red meat, oysters
and chicken.
COPPER
Coppers, along with
Vitamin C and Zinc forms
elastin, the fibre which
helps support the skin.
Good sources include
nuts, seeds, kale
and oysters
IRON
Good for hair health
because it helps carry
oxygen to hair follicles.
Found in red meat
and dark green
vegetables.
13
EAT ELITE!
Our Celebrity Fans
14
FUELLED BY
SOULMATEFOOD
Lei
All eyes will be on our ambassadors this
summer as they make their way to the beach!
You may be wondering how they achieve their
impressive physiques? Well here’s the answer…
they are all on a SOULMATEFOOD plan!
Their intense fitness regimes are fuelled by us - helping
them achieve the best possible results with ease.
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Jo
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Ann
Jos
L lo y d
hua
ock
Cu
thb
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Anth
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Har
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Bink
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15
YOU ARE WHAT
YOU DRINK!
Healthy Hydration
16
HYDRATION
Whilst your enjoying your holiday, it is really easy to forget to drink
lots of water. Whether you’re getting some extra zzz’s on your sun
bed or playing water polo, it is always important to stay
hydrated - even more so it hot countries! These tips will help
you keep on top of your hydration, boosting your concentration
and energy for when you need it the most!
TOP TIP
Coconut water is
naturally packed full of
electrolytes and is great for
hydration, so go grab a
bottle for fast hydration
or to help shake off
that hangover!
HOW MUCH TO DRINK?
Everybody loses water at different rates, but aim for 2 litres of water per
day and you should be adequately hydrated. Moderate tea and coffee
intake - 3 cups per day will not affect hydration. Wherever you go, carry
a bottle of water with you so you can easily stay hydrated on the go.
ELECTROLYTES
Electrolytes are minerals used to carry electrical signals around the
body, which control things such as muscle contraction and brain signals.
The main electrolytes are sodium, potassium, calcium and magnesium all of which are lost when we sweat or go to the toilet, so need topping
up frequently. Adding electrolytes to drinks helps us absorb more of the
fluid we are drinking, so add these to your drink when training to
keep you hydrated and cramp free. A quick Google search of ‘
electrolytes’ will bring up plenty of options, try to go for calorie
free e.g. ‘SIS Hydro’ and follow the instructions for serving size.
17
HYDRATION
TOP TIP
Instead of drinking pints of
water at a time to meet your
2 litres per day, try to spread
intake throughout the day
e.g. 8 small glasses per day.
This way, more of the
water you drink will
be absorbed.
TRAINING & FLUID LOSS
HANGOVER CURE
When training you are obviously going to be hotter and sweat
more than you would normally, therefore you need to drink more.
Try to drink at least 500ml for every hour you are training.
If in a very hot environment this can increase to 1 litre.
Are you partial to a tipple on your holiday? Don’t feel guilty,
they don’t say sun, sand and sangria for nothing! Here’s how
you can help yourself feel a lot fresher the morning after,
and keep that summer sparkle!
An easy way to keep track of fluid loss is to weigh yourself
before and after training. Most of the weight you will have lost
will be water (it is quite possible you could lose at least 1 litre
during an hour of training) and because 1 litre of water weighs
roughly 1 kg, it makes it easy to see what you have lost.
After training replace the weight you have lost with 1.5 x this
weight in fluid, e.g. if you lose 1 kg during training, over the next
hour drink 1.5 litres of water with electrolytes to rehydrate properly.
Electrolytes can help maintain hydration, so drink 500 ml of water
with a sachet of electrolytes before you go out. This will help
combat the diuretic effect of the alcohol that make you keep
needing the toilet, and instead will help you keep hold of your fluid.
When you drag yourself in, again have 500 ml water and a sachet of
electrolytes before bed. Do this again first thing in the morning when
you wake up. Electrolytes will help replace all the salts you have lost
and make sure the water you drink is absorbed into your system
and instead of passing straight through, rehydrating you quickly.
18
HYDRATION
JUICES &
SMOOTHIES
In between relaxing and immersing yourself in local past times
your lifestyle can become quite indulgent. You could be missing
out on vital vitamins and minerals. Juicing your veg and fruit
gives you a quick and easy hit of vitality. Adding fruit can help
improve taste, and for a complete on-the-go fix, simply add
your favourite whey or vegan protein to the mix.
Here are a few tried and tested SOULMATEFOOD favourites...
Simply place all ingredients into a blender and whizz until smooth!
STRAWBERRY, TOMATO,
PASSION FRUIT & NECTARINE JUICE
PEANUT, BANANA, NUTMEG
& HONEY SMOOTHIE
A light and fruity juice perfect with a couple of ice cubes.
Perfect for an energy boost or building muscle.
• 300g strawberries • 400g tomatoes
• 2 passion fruits • 4 nectarines
• 2 bananas • 50g unsalted peanuts • 1/4 tsp ground nutmeg
• 2 tsp honey • 350ml skimmed milk
AVOCADO, PINEAPPLE, MINT,
LIME & APPLE SMOOTHIE
Packed full of essential fatty acids and antioxidants perfect for your skin.
TOP TIP
• 2 Granny Smith Apples, cored • 1 avocado
• 1/4 pineapple • 4 mint leaves • juice of 1/2 lime
Try to drink juices and
smoothies as soon as
possible after making the longer you leave them,
the greater the vitamin
and mineral loss.
19
LOW CALORIE
HOLIDAY
TIPPLES!
Our holidays are filled with boozey temptations.
To help minimise those feelings of guilt we have
selected our top five options under 200 calories!
MOJITO
Although a drink made with sugar screams “back away!”
for the waistline-conscious, you can request half the simple syrup
or ditch it altogether. Mint, lime, and soda water are all naturally
low-cal, a shot of rum is about 100 calories, and 2 tbsp of sugar
(half the normal serving) in the form of syrup is about 40 calories.
RUM & DIET COKE
CHAMPAGNE
Ah, the classic rum and Coke - minus the, well, Coke.
White rum and diet cola is a good choice to cut the calories...
Or add a spiced rum to give the drink a little kick.
Forget choosing between wine and beer. A 4-oz glass of bubbly
is only 85 calories. That’s about 15 calories less than a 12-oz bottle
of light beer or a 4-oz. glass of wine and let’s be honest, the
average glass of wine is usually at least twice that size!
SEA BREEZE
SOUR-APPLE MARTINI
If you usually order a vodka cranberry, try a sea breeze.
The 4 oz. of grapefruit juice, 1½ oz of cranberry juice, and 1 oz.
of vodka will only set you back about 180 calories.
We bet you thought this list was going to be filled with sippers like
white-wine spritzers. Guess again. While we don’t recommend a cosmo
(it has more than 250 calories), that doesn’t mean all martinis are off
limits. Try a sour-apple one, made with 2 1/2 oz. sour mix and 3/4 oz
each vodka and sour apple liqueur, for a 160-calorie treat.
20
BEAT THE
BEACH
BLOAT!
Let’s be honest, it’s never fun to feel bloated but there’s no worse
time to suffer than when soaking up the rays and trying to relax
on the beach. Here’s few top tips to make sure you don’t get
caught out with the bloat when you want it the least.
HYDRATION & FIBRE
One of the most common causes of bloating can be constipation.
Make sure you avoid the trap by ensuring you consume adequate fluids
and keep your physical activity levels moderate – even a relaxed stroll
along the beach will help. Whilst getting more soluble fibre is often
recommended for constipation, do this with caution as too much
fibre will do you no good. If you’re eating a low-fibre diet,
we recommend increasing levels gradually.
ALLERGIES & INTOLERANCES
This isn’t one for just for holiday, but it’s amazing how many people are
unaware that they suffer from allergies and intolerances to common foods.
Pay attention to lactose (milk), fructose, eggs, wheat and gluten to see
whether they are adversely affecting your digestion and causing bloating.
AVOID CARBONATED DRINKS
An obvious one, but a useful one! Avoid the
temptation of carbonated drinks and opt for a still
alternative to enjoy a bloat-free holiday.
POTASSIUM
Bloating doesn’t always have to be gas-related and a high sodium intake
can often be the cause. With processed foods and some restaurant items,
sodium levels can easily creep up, causing you to retain water. You can
counteract this by consuming potassium to maintain a healthy body water
balance. Try adding foods like bananas, white beans, lima beans and soy
beans to reduce the bloat. For something more refreshing,
try some watermelon for the perfect holiday treat!
PROBIOTICS – YOGHURT
Regularly consuming yogurt with active cultures increases
lactobacillus and bifidobacterium (the “good” bacteria)
in the digestive tract, which helps to support digestion and
prevent belly bloat. If you need a bit of sweetness, mix in
fresh fruit rather than grabbing flavoured yoghurts.
21
GET MOVING!
Shape Up with Virgin Active
22
VIRGIN
ACTIVE
SUMMER
SHAPE-UP
Make the most of your summer wardrobe and get
those legs and arms in shape. Virgin Active’s specially
designed workout will tone and trim your whole body
until it’s beach, pool or party ready. Fabulous!
TOP THREE TIPS
1. Cut down on refined sugar, eat more fibre and
drink more water. Almost all of us consume too much
sugar and salt when compared to what our bodies actually
need, meaning that we put on weight and retain more water.
2. Plan your exercise sessions and do them with friends.
Exercising with friends is a great motivator and you can all
support and encourage each other. If your mates don’t want
to go to the gym, join in a class and you’ll meet lots of
other people there who have similar goals to you.
3. Exercise 3 times a week and include resistance
training in at least 2 of these sessions.
23
VIRGIN
ACTIVE
SUMMER
SHAPE-UP
TOP TIP
To keep hydrated, try to
drink at least 500ml for
every hour you are training.
If in a very hot environment
this can increase to 1 litre.
CLASSES TO BOOST
YOUR WORKOUT PLAN
CARDIO BASED CLASSES
Cardio exercise is a great way to burn fat and raise metabolism.
Virgin Active classes such as Grid, Body Attack and Mudder Maker
involve high-intensity exercises that work the whole body. With a
mixture of high and low impact moves, your heart rate will rise,
body temperature rises and you will start to burn calories.
The harder you push yourself in cardio based classes, the better
your results will be. The calories burnt will be a mixture of calories
from carbohydrates and fat stored in your body. The harder you
work the more calories you will burn overall.
PILATES
Pilates focuses on toning the muscles of the core and
in classes, exercises are performed on a mat using your own
body weight as resistance to strengthen and tone your body.
You are taught body awareness and how to maintain a good
posture with exercises that will improve your posture and
muscular balance. By creating balance through your body and
building your core strength through Pilates, you are generally
able to perform other exercises in the gym and in other
classes much better making them more effective
and giving you better results.
24
VIRGIN
ACTIVE
SUMMER
SHAPE-UP
HOW MUCH SHOULD YOU EXERCISE
IN THE RUN-UP TO BEACH SEASON?
New to exercise? Do 3 sessions a week of cardio for 30 minutes
and for 2 of the sessions add in 20 minutes of resistance exercises.
Always make sure you have at least one rest day a week.
If you are already exercising but have reached a plateau,
change your routine and try different types of activity to
give your body a new challenge. Be careful not to go crazy by
exercising a lot more than you are used to all in one go as
you could risk getting injured or burnt out.
WHAT ARE THE SECRET
FAT-BUSTING EXERCISES
TO COMBAT PROBLEM AREAS
LIKE BUMS AND TUMS FAST?
There are no secret fat busting exercises. The best thing you
can do is to change up your exercise selection. Swap the resistance
machines for TRX suspension exercises or the ViPR. Replace the
treadmill for an Aqua class or swim. Give your body a new challenge.
25
VIRGIN
ACTIVE
SUMMER
SHAPE-UP
WHOLE-BODY TONING LEGS,CORE,CHEST,
SHOULDERS & BACK
EXERCISE 1
SQUATS OR SQUAT JUMP
TARGETS LEGS & CORE
BEGINNER
Stand tall with feet just wider than hip distance apart.
Bend your knees and sit back into a squat.
Take the majority of your weight back into your heels but
remember to keep your chest lifted to avoid leaning forwards
too much. Push your heels into the ground as you straighten
your legs and return to the start position.
INTERMEDIATE
To make this harder, add in a jump; from the bottom of
your squat, push off the floor and jump as high as you can.
Land softly through your feet as you go back into your squat.
To get rid of those excess fatty bits, it’s best to do exercises that
incorporate the whole of your body. These exercises are designed
for everyone,just work to your own level.
12 - 15 reps, 3 sets with 45 second break in between each set.
8 – 10 reps, 3 sets with a 30 second break in between each set.
HARD
Perform the exercise explosively for 20 seconds, take
10 seconds break and repeat 6 – 8 times.
WARM UP
2.
1.
It is a good idea to combine this workout with 30 minutes
of cardio. Pick your cardio machine of choice (treadmill, bike,
stepper etc) and work for 5 minutes at a moderate
speed to warm up. Then pick up the pace.
26
VIRGIN
ACTIVE
SUMMER
SHAPE-UP
EXERCISE 2
EXERCISE 3
WALKING LUNGES
PRESS UPS
TARGETS LEGS & CORE
TARGETS CHEST, SHOULDERS & CORE
Start standing tall, draw your shoulder blades
back and down and aim to keep your torso in this
good posture throughout.
There are lots of options for all levels of fitness. For an easier
option, begin on all fours. Progress to a ¾ position or half
plank position and for a tough option,start in a full plank
balancing on the balls of your feet and hands.
Take a big step forwards with your right leg and bend
both knees into a lunge. Aim to make a right angle at
both your knee joints at the bottom of your lunge.
Take a big step forwards with the left
leg into your next lunge and repeat.
Which ever position you start in, aim to keep your back straight
in it’s natural curves, avoid your lower back sagging or dipping
too much. Take your hands wider than shoulder width and take
the weight of your body through your arms and hands.
Bend your elbows out to the sides of the room and lower your
chest towards the floor so that it is in line with your hands (not behind
your hands!). Breathe out and push your self back up to the start
position straightening your arms keeping your elbow off lock.
2.
1.
27
VIRGIN
ACTIVE
SUMMER
SHAPE-UP
TOP TIP
If you are a member of
Virgin Active, look out for our
amazing new summer cafe
menu and grab and go range,
available at clubs across
the UK!
EXERCISE 4
SKY DIVER
TARGETS BACK
Lie on your front with arms outstretched.
Squeeze your butt and engage abdominals.
Lift both legs, both arms and shoulders off the floor
as if you were skydiving, then lower back down.
1.
2.
STRETCH
Always finish your workout by stretching
the muscles you have used.
28
VIRGIN
ACTIVE
SUMMER
SHAPE-UP
STRENGTH GYM TRAINING
STRENGTH CIRCUIT
During your sessions, complete the exercises in the below
circuit to help build your strength and cardiovascular fitness.
Do the following exercises one after the other with
no rest. Repeat the circuit 4 times, with 2-3 minutes
rest in between each round.
SPRINTS
DEADLIFTS
4 X 800M SPRINTS AT MAXIMUM EFFORT
Take loads of rest in between - you’ll want to feel close to
100% before you run again. Rest longer and sprint faster.
1.
LIGHT LOAD OF 15 REPS
Start with the barbell on the floor. Place your toes under the
bar and feet hip width apart. With your back straight and
chest out, grab hold of the bar. Drive through the heels,
maintaining your chest/back posture and stand up keeping
the arms locked out. Lower the bar back down to tap the floor.
2.
2.
1.
3.
4.
29
VIRGIN
ACTIVE
SUMMER
SHAPE-UP
OVERHEAD PRESS
BENT OVER ROWS
Start with the bar at your chest and narrowly grip it
with the thumbs the same side as your fingers.
Push the bar above your head as shown above,
and then return it to your chest.
Fix your legs, hips and torso in position 1. Using arms only,
pull the bar up to the bottom of the rib cage with your elbows
slightly pointed out, then return back to the start position.
LIGHT LOAD OF 15 REPS
LIGHT LOAD OF 15 REPS
1.
3.
1.
3.
2.
2.
30
VIRGIN
ACTIVE
SUMMER
SHAPE-UP
FUNCTIONAL CIRCUIT 1
BODY DROPS
Complete the following circuit with no rests in between
exercises, rest for 30 seconds, then repeat the circuit.
Exercises: Sit Kicks x20, Body Drops x10, Sit Kicks x20,
Cobra Push Ups x10, Sit Kicks x20
Lie flat on the floor, face down and lift your hands up to tap the back of your
head. Place the hands back down and run your feet in, to stand up straight
as fast as possible. Run your feet back out and drop down to start position.
Your hands lying down should be in line with your feet whilst standing.
SIT KICKS
3.
2.
1.
4.
Starting in a push up position, bring your feet slightly in with
your knees towards your chest. Kick your right foot through the
arch between the left foot and your hand until the leg is straight
and you’re sat down. Ensure the left foot is flat on the floor
and the left knee is up high. Bring your leg back to the start and
swap sides. Keep both palms flat on the floor throughout.
COBRA PUSH UPS
1.
2.
3.
4.
From a stable push up position, place your arms at shoulder width and a
half. Lower yourself down as far down as your range allows, then to the left,
and to the right. Head back to the middle before you push up to the top.
1.
2.
3.
4.
31
VIRGIN
ACTIVE
SUMMER
SHAPE-UP
FUNCTIONAL CIRCUIT 2
½ HINDUS
Complete all exercises in the following circuit with no rests in between.
Repeat the circuit 3 times, with a 30 second rest in between each one.
Exercises: ½ Hindus x10, Reverse Bear crawl (out and back) x5,
Cobra push ups x10, Reverse Bear crawl x5, Sit Kicks x20
From a press up position, jump your feet out to double the hip width.
Push your hips back and high in the air, keeping your arms straight in the
a-frame position. Now bend your elbows as you scoop through into a
downward dog position, keeping your legs off the floor and your arms
locked out. With your arms straight, push the hips back to the a-frame.
REVERSE BEAR CRAWL
1.
Mark out a 5m strip. Crawl forward as fast as possible, then
reverse bear crawl (facing the same way) back to the start.
2.
4.
1.
3.
2.
4.
32
A TASTE OF
PARADISE!
Our Favourite Luxury Resorts
33
OUR TOP 5
LUXURY
BEACH
RESORTS
We have specially selected five of our favourite luxury
beach destinations for this summer – some hidden gems
with our fabulous restaurant recommendations! Get lost in
paradise for some much needed rest and recovery.
1
GREEK ISLANDS / SANTORINI
Santorini is possibly the most picturesque of the Cycladic islands,
famed for its spectacular sunsets, whitewashed houses and
blue-domed churches. Beaches of multi-coloured volcanic sand
can be found in the south-east of the island while along the
western coast calm, clear waters lap the pebble beaches.
Restaurant Recommendation: Selene
2
MEXICO/ CABOS SAN LUCAS
At the very tip of Mexico’s Baja California is Cabo,
the rock-n-roll town which has seduced Hollywood.
Restaurant Recommendation: Seared by Jean-Georges Vongerichten
‘S e le n
e’
‘Se
are
d’
34
OUR TOP 5
LUXURY
BEACH
RESORTS
‘Ba
mbu
4
ddh
a’
IBIZA / SANTA EULARIA DES RIU
Features a beautiful, palm-lined promenade running the length of
the broad and sandy beach, a Yacht Marina, some of the island’s best
restaurants, exclusive shopping, and a thriving all-year community.
Restaurant Recommendation: Bambuddha
‘B e a
a
u Ch
mp’
3
MAURITIUS
With a coastline that extends over 200 miles,
90 of which consist of glorious white-sand beaches,
the island of Mauritius will enchant and enthral you;
for true peace, tranquillity and natural beauty
this tropical paradise is hard to beat.
Restaurant Recommendation:
Four Seasons Beau Champ
‘Tér
eze’
5
BRAZIL / RIO
Brazil , South America’s largest country, is home to stunning beaches,
vast stretches of lush Amazon rainforest, the wildlife-rich Pantanal
wetlands, the mighty Iguassu falls and the vibrant cities of Rio de Janeiro.
Restaurant Recommendation: Téreze, Santa Teresa
35
DRESS TO
IMPRESS!
Summer Fashion
36
SUMMER
TRENDS
WOMEN
Sam
Fashion weeks new collections have burst onto the
high-street... Summer see the arrival of vibrant colours
and textures across the world. Look out for some of our
favourite trends, coming soon to a beach near you!
Sherb
Naut
urai
et Pa
s t e ls
ical
Util
ity
The
90’s
Hot
Trop
ics
37
SUMMER
2016
TRENDS
SUMMER
TRENDS
MEN
B la n c o
Ri
o
Urba
Utilit
n Sp
orts
Nau
tica
l
Digit
al
y
F e s ti va l
M
rn
ode
Mo
d
38
EXCLUSIVE
OFFER
25% OFF*
DEAD LEGACY CLOTHING
We have teamed up with our friends at top fashion
website Dead Legacy to offer you an exclusive discount
Use code ‘SOULMATE25’
at www.deadlegacy.com
25% discount applies to purchases made on www.deadlegacy.com
Cannot be used in conjunction
with any other offer
Offer expires 31st May
39
COOK UP
A STORM!
Exclusive Recipes
40
INGREDIENTS
Serves 4
180g Cooked beetroot (cut into quarters)
120g Thinly sliced fennel
160g Golden beetroot spiralised
8g Coriander finely chopped
60g Pomegranate seeds
60g Baby spinach
160g Orange segments
120g Feta cheese diced
30g Walnuts
BEETROOT,
ORANGE
& FENNEL
SALAD WITH
TERIYAKI
GLAZED
SALMON
NEW MENU
RECIPE
EXCLUSIVE
TERIYAKI SALMON
4x 120g Salmon supremes
60g Teriyaki sauce
DRESSING
90g Olive oil
20g Parsley
20g Lemon juice
METHOD
1. Firstly make the dressing by combining all ingredients into
a food processor and blend for 2 minutes and set aside
2. Cover the salmon supremes with the teriyaki sauce
and leave for 15 minutes
3. After 15 minutes place the salmon onto a baking tray
and place into a preheated oven 180*c for 8-10 minutes
4. In a mixing bowl add cooked beetroot, fennel, golden
beetroot, coriander, spinach, orange segments
and mix well with the dressing you made earlier
5. Place the salad into a bowl of your choice and garnish the top
of the salad with the pomegranate seeds, feta and walnuts
6. Flake the cooked salmon over the salad
41
KIMCHI &
KOHLRABI
SALAD
INGREDIENTS
Serves 4
250g Kohlrabi spiralised
200g Pak choi sliced
40g Spring onion sliced
80g Diced mango 10mm
80g Radish thinly sliced
8g Coriander chopped
5g Black sesame seeds
5g White sesame seeds
80g Cucumber diced
60g Red peppers sliced
80g Cantaloupe melon diced 10mm
KIMCHI DRESSING
175g Kimchi
25g Lime juice
10g Honey
75g Vegetable oil
3g Mint
METHOD
1. To make the kimchi dressing place all ingredients
into a food processor and blend on full
power for 2 minutes and set aside
2. In a mixing bowl combine all ingredients
and dressing and mix well
3. Place into bowls of your choice and garnish
with the black and white sesame seeds
NEW MENU
RECIPE
EXCLUSIVE
42
INGREDIENTS
Serves 4
160g Pak choi
100g Red cabbage thinly sliced
100g Butternut squash spiralised
100g Mange tout thinly sliced
60g Red onion thinly sliced
50g Candy beetroot spiralised
50g Mooli spiralised
50g Cashew nuts
8g Coriander chopped
10g Sesame seeds
60g Edamame
16 Pork gyoza
RAW THAI
SALAD
WITH PORK
& SPRING
ONION GYOZA
NEW MENU
RECIPE
EXCLUSIVE
KOREAN DRESSING
25g Korean paste
80g Olive oil
20g Honey
15g Lime juice
METHOD
1. Make the dressing by combining all ingredients into
a food processor and blend on full power for 2 minutes
2. Place all salad ingredients into a mixing bowl
with the dressing and mix well
3. Place salad into bowls of your choice
4. In a frying pan over a medium heat place 1 teaspoon of oil.
Once hot place the gyoza into the pan and leave for
30 seconds until the base of the gyoza becomes golden.
Cover 150ml of water and place a lid on top of the
frying pan and steam for 2 minutes
5. Remove from the pan and serve alongside the Thai salad
43
44
ABOUT US
We love food – this passion shines
through in everything we do.
We believe that the path to a healthier,
more energetic life begins with a diet rich
in nutrients and a passion for activeness.
The quality of life begins with the
quality of nutrition that sustains it.
LOVE AT
FIRST BITE
SOULMATEFOOD was founded in 2008 by CEO Christian Coates bringing the power of healthy cuisine to people’s doorsteps.
We deliver a gourmet service - great tasting, innovative
food combinations, rich in potent nutrients and designed to
accelerate all kinds of wellness goals.
Our bespoke, healthy, calorie controlled menus are conveniently
delivered straight to your door, wherever you are in the UK.
45
45
OUR
BRAND
PILLARS
THE SCIENCE BIT
Some call it science, we call it a fine art!
Pioneering product development and expertise
using cutting-edge food science and systems.
SCIENCE,
NUTRITION,
LOVE
NO BAD STUFF
We scour the globe to source amazing unique
ingredients - every single dish we produce is
packed with potent nutrients and total goodness.
LOVINGLY PREPARED
Our food is handcrafted, with nothing
processed or mass produced - using high
quality ingredients and techniques.
46
ABOUT US
“With you every step
of the way”
BRAND
STATEMENT
We are here to help you achieve your goals, providing
cutting-edge, scientifically proven nutritional plans and
expert advice - for an easier, healthier and happier life.
Our team of experts and nutritionists can help achieve
incredible physical transformations, peak fitness, harmonious
balance and glowing good health, inside and out.
Our plans provide • Convenience - no meal planning, shopping,
preparation or calorie counting!
• Sustainable weight loss and portion control
• Boosted energy levels, reduced fatigue and mental
clarity for maximised training
• Improved muscle recovery and strength
47
HAPPY SUMMER!
Love Soulmatefood
@soulmatefood
@virginactiveway
#soulmatefood
48