Welcome To The Fayesfitness FREE TRIAL

Once you have been through the FREE trial page, go to the Get Lean & Go membership area where you can select the 28 day or 70 day total body transformation programmes

 

‘I’m Faye and welcome to Fayesfitness. I’m here to give you all the information and tools you need to totally transform your body. Over the past 14 years I have seen first hand the struggles my clients face with motivation, work commitments or simply not knowing what food eat. My online training and meal plans were created especially for them, a fool proof way to ensure maximum results. Inside the memberships you will find weekly meal plans, tasty recipes and lots of new workouts and challenges each week. I hope you enjoy your free trial and  I would love to hear how you get on’.
Best wishes
Faye Riddington-Smith

The Only Way is Clean!

The very first thing you need to do is clean out your cupboards of anything that is processed. This includes fruit juices with added sugar, fizzy drinks, chocolate, crips, cakes, white pasta, bread, sugary cereals (read the labels), cereal bars, sugary sauces again check labels, ready made meals, processed meats such a bacon unless nitrate free, ham and salami, sausages and luncheon meats.

 

Its pretty simple; if food has NO nutritional value then the body just doesn’t read it. Perhaps the simplest way to visualise this is by imagining the body pushing unusable food to the side making you gain weight. Natural food from veg, fruit, fish, and organic meat the body can read and by eating ‘clean’ you will get lean and lose body fat.

 

Clean Will Get You Lean!

To become lean and lose body fat, it is imperative that your body is fed and energised mainly from natural foods. It’s widely known that vegetables, fruit, fish, nuts and meat will provide all of the clean calories you need to provide good fitness and strength. By concentrating your intake on natural clean foods, your body will maximise its efficiency in burning of excess calories and encourage weight loss and general good health.

Lean Doesn’t Mean Boring!

The first thing my clients say to me is “Won’t my meals become boring as there is nothing I like that I can Eat?”  Well, you don’t know until you try! With a little imagination and a passion for food, I’ve managed to create some wonderful CLEAN, HEALTHY and TASTY meals. I have spent months perfecting 90 different dishes that provide all the necessary nutrients for a heathy diet. Even my close family were surprised at how great everything tasted and like Oliver Twist – kept coming back for more!

My Clean Recipes & Ingredients

Fruit
  • Apples
  • Pears
  • Grapes
  • Clementines/Satsumas/Oranges/Grapefruit
  • Lemon/Lime
  • Kiwi Fruit
  • Blueberries/Raspberries/Strawberries/Blackberries/Cherries
  • Pineapple
  • Mango
  • Pomegranate
  • Plums/Apricots/Nectarines/Peaches
  • Cantaloupe Melon/Honeydew Melon/Watermelon
  • Bananas
  • Figs
  • Dates

Salad, Fresh Herbs & Vegetables (Fresh and Frozen)

  • Apples
  • Pears
  • Grapes
  • Clementines/Satsumas/Oranges/Grapefruit
  • Lemon/Lime
  • Kiwi Fruit
  • Blueberries/Raspberries/Strawberries/Blackberries/Cherries
  • Pineapple
  • Mango
  • Pomegranate
  • Plums/Apricots/Nectarines/Peaches
  • Cantaloupe Melon/Honeydew Melon/Watermelon
  • Bananas
  • Figs
  • Dates

Grains

  • Porridge Oats
  • Jumbo Oats
  • Wholegrain/Brown Rice
  • Wholegrain Brown Rice Spaghetti/Pasta
  • Wholewheat Spaghetti/Pasta
  • Wholegrain Spelt Spaghetti/Pasta
  • Quinoa (although not technically a grain)
  • Spelt
  • Millet
  • Polenta/Cornmeal/Maize (sweetcorn)
  • Wholewheat Bread Flour
  • Wholewheat Self Raising Flour
  • Wholewheat Plain Flour
  • Wholegrain Spelt Flour
  • Wholegrain Rye Bread like Biona
  • Wholegrain Bread like Cranks Wholemeal

Protein

  • Turkey Mince
  • Turkey Breast
  • Whole Chicken
  • Chicken Breast
  • Grass fed Beef steak
  • Chicken Thighs/Legs
  • Pork Mince
  • Pork Loin Steaks
  • Organic Beef Mince
  • Salmon/Tuna/Cod/Mackerel and other fish
  • Prawns/Crayfish/Mussels and other shellfish
  • Legumes (Lentils/Beans/Peas)
  • Houmous
  • Eggs (organic if possible)
  • Quinoa (a complete protein)
  • Seeds like Flaxseed/Chia Seeds/Hemp Seeds
  • Almonds and other nuts contain some protein
  • Full Fat Yoghurt/Milk/Cheese contain some protein – Organic if possible
  • Tofu

Dairy – Full Fat & Organic if possible

  • Whole Milk Unsalted Butter
  • Natural Yoghurt – no added sugar
  • Cheese – Cheddar/Feta/Goats/Cream Cheese etc

Non Dairy Milk

  • Organic Oat Milk
  • Hemp Milk
  • Homemade Almond Milk
  • Brown Rice Milk

Sugar

  • Honey
  • Maple Syrup

Fats/Oils

  • Organic Unsalted Butter
  • Olive Oil
  • Extra Virgin Olive Oil
  • Avocado Oil
  • Coconut Oil
  • Walnut Oil
  • Flaxseed/Linseed
  • Nuts & Nut Butters (Almonds/Walnuts/Brazil Nuts/Cashew Nuts etc)
  • Avocados
  • Oily Fish Salmon/Mackerel/Sardines
  • Eggs

Sugar

  • Store Cupboard Essentials
  • Fine Sea Salt
  • Rock Salt/Sea Salt Flakes
  • Chopped/Whole Carton or Tinned Tomatoes
    Passata
  • Tinned Lentils (no added nasties)
  • Tinned Beans/Chickpeas (no added nasties)
  • Tinned Tuna/Salmon/Mackerel
  • Coconut Milk
  • Apple Puree (like the baby food jars/pouches)
  • Tahini – If you want to make your own Humous
  • Wholegrain Crackers
  • Nuts,Cashews, Walnuts, Pecans etc
  • Raisins and Dried Fruit

Condiments

  • Apple Cider Vinegar
  • Red Wine Vinegar
  • White Wine Vinegar
  • Balsamic Vinegar
  • Wholegrain Mustard (Check for no added sugar)
  • Dijon Mustard (Check for no added sugar)
  • Original Tabasco Sauce
  • Flaxseed/Linseed
  • Nuts & Nut Butters (Almonds/Walnuts/Brazil Nuts/Cashew Nuts etc)
  • Avocados
  • Oily Fish Salmon/Mackerel/Sardines
  • Eggs

Dried Herbs & Spices

  • Basil
  • Oregano
  • Thyme
  • Rosemary
  • Dill
  • Bay Leaves
  • Fennel Seeds
  • Garlic Powder/Granuals
  • Onion Powder/Granuals
  • Ground Cumin
  • Sweet Smoked Paprika
  • Chilli Flakes
  • Ground Turmeric
  • Mild Chilli Powder
  • Mild Curry Powder
  • Garam Masala
  • Ground Cinnamon
  • Ground Ginger

 

Meal Planning

The most important thing you can do to eliminate any bad eating habits is to plan your meals. Buy yourself a few plastic lunch boxes and a flask is great for soups if you are unable to reheat at your work place.

Each week I will be providing you with you’re weekly meal plan complete with recipes. Another great tip for meal planning is to make larger quantities and freeze them to use so you have a meal on hand when you are short on time.

Macronutrients

Hydration

Hydration is vital for fat burning and will keep you looking young and healthy. When exercising you should be drinking up to 5 litres of water a day depending on your body composition.

There are three major macronutrients that the human body needs in order to function properly: carbohydrates, protein, and fats.

Carbohydrates

Most people will tell you that if you want to lose weight you cut out carbohydrates, but that is not strictly true. There are good and bad carbohydrates; the sugar and processed carbs, white bread, white pasta , etc. The good carbohydrates are featured in the shopping list above. I do recommend that you only eat carbs (the good ones) after a workout as when combined with protein it will help to repair your muscles. On days when you are not exercising, and need less fuel, I recommend eating low carbs.

Fats

Not all fats are bad or you. For years, nutritionists have said that a low-fat diet is the key to losing weight and preventing health problems. However, not all fat is the same. While bad fats can wreck your diet, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to your physical and health. Understanding how to include more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline.

Protien

All meals should contain a source of protein as its vital for building a strong lean body and contributes towards a healthy immune system. Complete protein sources are fish, poultry and lean meat as they contain all the 9 essential amino acids. Eating protein in line with your energy demand will enable muscle repair and muscle growth. The more lean muscle you have the more effective your metabolism becomes.

Please Note

Calories

Portion size is important, but if you are eating clean you really don’t have to focus on calorie counting.

Alcohol

The problem with all alcoholic beverages is whenever consumed, the body attempts to process these empty calories first. While that’s going on, your body will not burn fat. So if you are serious about fat loss stay away from the alcohol!

 

Helpful Tools

Skipping rope

Inexpensive and an intense cardio workout is a definite must for your gym kit, I will be using them a lot in the workouts.

Bosu

An excellent piece of equipment for total body workouts and I highly recommend it for back pain and neck ache. A Bosu will you give you much better support for ab exercises. I will add the Bosu to a few workouts in the 90 day programme but you can do without if you prefer.

Kettlebells

A great piece of equipment for total body workouts and making exercises more intense as you progress. I will be using them in the later stages of the workout programes.

 

TRX

There are so many workouts you can do using a TRX and it’s also something light you can pop in your suitcase and take anywhere. I will use this only in the 90 day programme, you dont have to purchase one but if you wanted to you can pick them up pretty cheaply from ebay.

 

Spiralizer

One of the best things I’ve ever purchased is a spiralizer and it’s amazing, I use ‘spiralized’ vegetables (courgettes, butternut squash etc) as a pasta substitute for my low carb days.

Training and Fitness Testing

 

To begin with I recommend 3 training sessions a week then gradually build it up to a maximum of 5. Workouts don’t have to be long and when combined with the correct nutrition you will see amazing results in no time at all. The workouts on my online programme are only around 15 minutes long so they can easily fit into your busy day. They have been designed to maximise fat burning, increase muscle tone and boost your cardio fitness. First thing to do on any fitness journey is a fitness test which is vital to measure your improvement and acts as a great motivator.

My training style is HIIT which is high intensity interval training, for this you will need to download a Tabata timer. The workouts are short but done with maximum effort, they are all you need to get your body into a maximum fat burning zone and you will continue to burn fat for hours after.

The fitness test provides tracking of your personal progress and the only person you are in competition with is yourself.

 

Warm Up

Give yourself a 5 minute warm up! A great warm-up readies your body for exercise and helps prevent injury. A collection of dynamic stretches and cardio exercises will prepare your body for a good workout. Research also shows that warming up with dynamic stretches enhances muscular performance.

WARM UP EXERCISES

1. Jog on the spot for 1 min.

2. Bum kicks for 1 min.

3. Star jumps for  1 min.

4. Side to side squats for 1 min.

 

STRETCHES

 1. Arm circles x5.

2. Side lunge stretch left and right x4.

3. Calf and arm stretch keep you heels down left and right.

4. Shoulder stretch left and right.

5. Quad stretch left and right.

6. Back stretch x2.

 

Fitness Test

Do each of the exercises for 30 seconds and make a note of how many reps you can do of each one. It doesn’t matter if you can only do one rep! Every great journey begins with a single step.

 

1. Burpees

2. Press ups. Or 3/4 if you can’t do full.

3. Jumping Squats. Or remove jump if you need to.

4. Sit ups. Or as far as you can reach forward.

5. High knees.

6. Leg raises.

7. Split lunges.

 

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