As my previous post was so long trying to cover my actual 90-day plan, I also wanted to reflect on my take-out from The Body Coach, so here are my thoughts…
Is this plan worth the £147 you pay? YES.
For me, this was a small fee to pay (which I paid over 3 months at £49 per month). You get a personalised plan, a set menu and food list, and an education in nutrition, fitness and cookery.
Is it as straight-forward as it seems? NO
The way Joe presents the plan on his website and through his Instagram account, it makes out that the training isn’t time intensive, and you can do it at home. I agree and disagree with this.
Yes, you can do it at home no problem, but he does recommend that you do your exercise fasted (meaning as soon as you wake up), but also expects you to drink supplements 30 minutes before starting to train. Therefore I was getting up at 5.30am to drink my supplement, and then start training at 6am, to be finished by 6.30am to either get to work on time or have it completed before my 18-month old got up. With the warm-up and cool down plus your 20-25 minute HIIT workout, it was at least 30 minutes per session sometime longer, opposed to the 20 minute work-out described.
Can you do it all from home? YES and NO
I was also a little annoyed about the variation of weights in Cycles 2 and 3. If I were to buy all of the weights needed, especially as you are expected to increase and decrease the volume of KGs in Cycle 3, you would need a whole family of weights. I had started this plan so I could do it at home, and didn’t have to sign-up to a gym. Now I have finished, and I do want to continue to workout, I will probably look to invest in some weights, and actually set-up a home-gym, but that’s beside the point.
The above two points were the only two cons for me, there were plenty more pros:
Is it another fad diet or truly a lifestyle / mindset change?
Even though I have moaned about the above points, there are so many pro’s to doing this plan. I have been truly educated on the various food groups, and what is good for my body, and why it is so important to refuel your body post exercise. I hear and see all of these fad diets, which I have also fallen victim too , and see that they are never going to be sustainable. I do treat myself now and then to a glass of wine, or a piece of cake or (dark) chocolate, it might even be once every couple of days, whereas I had those treats multiple times a day prior to this plan. Now when I do have them, I enjoy them much more!! Since starting this plan, I can’t remember the last time I walked in to a shop, and bought a chocolate bar, such as Wispa or Snicker. This would be something I would do every time I filled my car up, or each time I popped to the shops at lunch.
This ‘mindset’ change, really hit me when I went food shopping a friend, and they picked-up completely different foods for me. My shopping list is predominantly meat and veg, I don’t go near any pre-packaged, refined foods, I swan through the bakery sections, no cheeses or desserts. In fact the majority of our food shop now comes from a local farmers market, where we get everything fresh, and cheaper.
I have also learnt to cook, and actually enjoy thinking about what foods I can have, and what sauces, or marinades I could add to them. Most of the recipes are based on TBC menus, but I know how to mix them up. I eat a lot more fish and eggs than I previously did, and include a wide variety of veg with every meal – sometimes even for breakfast. My whole outlook on food has changed.
I would advise anyone of thinking of doing this, listen to Joe when he tells you to prep. Week 1 of Cycle 1, I didn’t do this, and it was time intensive every night, and not the best way to kick off the plan. For the remainder of Cycle 1, I pretty much cooked everything in bulk batches, and it saved a lot of time, and made it much easier to stick to the plan. Come Cycle 2 and 3, you get to know the meals, the healthiest ways of cooking food, as your mindset is changing, prepping just becomes part of your day-to-day life, whether that is physically cooking or mentally preparing your meal plan for the days / week ahead.
Finally, I have an exercise schedule and a goal. Previous to TBC, I would run a lot, and do some HIIT training with FitStar, but I would never know what I was aiming for. I would just do it in the hope some weight would fall off and I would be super slim again. Now I have a focus every session, and each session I try to push myself harder with heavier weights or more intense HIIT sessions.
Would I recommend people to do this? DEFINITELY YES.
The fact this is tailored to your body, your strengths and weaknesses. It would never be unachievable for anyone. It isn’t a fad diet, it is a mindset change. Even though I didn’t get the final results I wanted, I have made huge progress. I never thought I would start to see the definition I had at 18, but I can. I actually have a shape to my biceps, no more bingo wings!
I have also seen lots of people drastically change their bodies. One being my elder sister, who in Cycle 1 alone lost 12 inches across her body! I can’t wait to see her results of Cycle 2 and 3.
If you have any specific questions let me know, or tweet me @jenuine_1 .
Its been a while since I wrote on my blog….5 months and 2 days in fact. However I have good reason. Back in April I decided to sign up to ‘The Body Coach’ AKA Joe Wicks. Joe is a strong believer that through eating the right food at the rights times, combined with short bursts of training, anyone can look super lean, and feel great for it, without it taking up too much of your precious time.
This ticked all the boxes for me. I couldn’t be doing with tons of time in the gym, and hours slaving over a hot stove. With the promise of a ‘hot bod’ in 90 days and a personalised plan for a £150 (which I paid for over 3 payments interest free), how could I refuse. I had two beach holidays looming, and near enough packed away my treadmill never to be seen again.
So I signed up and literally hit the ground running on April 20th. You do three cycles over the 90 days, each cycle has a different purpose. Cycle 1 is about melting fat. My first HIIT session (You have to do 4-5 of these a week), took 25 minutes, but I thought I was going to vomit It was so hard, and that was doing the ‘Basic HIIT’ you-tube video. The first week, I had caffeine withdrawal, I was bloated as the meal portions are so large, I just couldn’t physically eat it all, however the meals did taste pretty good.
During Cycle 1 I struggled with cutting back on lattes and chocolate, they are my weak points. My energy levels did increase hugely within a week, but come the end of week 3, I couldn’t see much change in my shape, and I was starting to feel quite demotivated. I emailed my personal coach, Gemma, who gave me a good pep-talk. Plus I had read from others doing The Body Coach (TBC) that week 3 was always their lowest point, so I knew I wasn’t alone. FYI Instagram is a great way to find others who are doing the plan, check-out mine to see more pictures of my experience.
I was so surprised by week 4, I could feel the difference in my clothes, which really spurred me on. End of Cycle 1 arrived and I was so excited to get on this scales and get my tape measure out, but I hadn’t lost as much as I had of hoped. I weighed in at 1lb less, but had lots 3.5 inches from around my body. I got straight on to cycle 2.
Starting Photo / End of Cycle 1 Photo
Cycle 2 was harder for me, they introduced carbs for entire days on training days. I had this fear what I had lost before, was going to go straight back on, as I didn’t eat a huge amount of carbs before I started this process. You are also given a list of ingredients apposed to a menu of set meals, and I am really crap at thinking up new things to cook, so I actually ended up just making most of the meals from Cycle 1, and now and then I would have a go at something new.
What I loved about Cycle 2 is you are introduced to weight training called GVT. However this did mean, unless I wanted to go out and spend a fortune on free-weights – even though TBC suggest you can get them at low cost from eBay etc – I don’t have time to scourer the net searching for cheap deals or second hand goods. I decided if I was going to continue and see this through I would need to sign-up to a gym, even if just to see this plan through.
It was towards the end of Cycle 2, that I started to see a difference in the tone of my arms and legs, and a little on my torso, but again not as much as I would like. I still felt I had fat to melt, especially on my back, and that even though I was training 4 times a week, burning up to 600 calories a session, and eating all the right foods, I was gaining muscle but not loosing any more weight. My measurements confirmed my fears, I had lost no weight, but had lost another half an inch from my waist, my hips and my chest.
I had a holiday to ibiza for two weeks between Cycle 2 and 3, I took my training kit with me, not expecting to train much, but I did manage one session – which was better then none. I tried to stick to mainly protein and vegetables as my source of carbs, week one was better than week two. This holiday was one of my main goals for doing TBC. I wanted to be confident when I was by the pool or by the beach, but I also wanted to enjoy our time off as a family. it was our first family trip to a hot country, and my first two week trip for nearly 20 years. I didn’t want to be restricted by a ‘diet’, so I did treat myself to ice-cream, cold beers and bowls full of pasta, but I was still always conscious to not have more than one meal of refined carbs, and I didn’t see that as a bad mindset to be in, I certainly didn’t feel like it prevented me from enjoying my holiday any more.
I picked up Cycle 3 when I got back.
Thank-god I was back to carbs post-workout only. Cycle 3, followed a similar format to Cycle 2, just less carbs, and a choice between a set of ingredients and a set menu. Most days I went for the set-menu, or the menus I had been given in the previous cycles. Also my weight training changed to DTP. I could barely walk after my first session, but it felt amazing! I was enjoying this even more than Cycle 2. You have 4 workout days, Legs Abs and Core, Shoulders, Arms, Chest and Back. They were killers, but each week got easier, so each week I pushed myself harder. (My first attempt at Leg day reminded me of going in to labour!!!).
Before I reached the end of Cycle 3, I had a boozy girls holiday in Tenerife, so I did an extra two weeks to compensate for the volume of carbs and alcohol I had consumed. I guess I was also holding out for some extra weight to drop off, or toning to happen, but I came to realise, I wasn’t going to end this plan as toned and lean as I had hoped. Come my final measurement day, since day one, I had only lost 1lb, 0.5 inches from my chest, 2 inches from my waist and 1.5 inches from my hips (I some how managed to but weight back on my chest which isn’t a bad thing!). However my none scale victory of being between 1 – 2 dress sizes smaller trumps all of those.
Starting Photo / End of Cycle 3 Photo (4 months later!)
At the end of the day, I feel like I have lost weight, I am a hell of a lot fitter, I am much more educated on what I should and shouldn’t be putting in my body, and last but not least, combined with this and having a baby, I have realised how precious my body is, and how important it is to take the best care of it. I may not have the results I want yet, but I haven’t given up.
If anyone is considering signing up to The Body Coach or have any questions, just let me know, or check out my next post ‘Does The Body Coach really work?’ for my pros and cons of the overall experience and whether I will be continuing with my plan.