SHAPING UP: Three free places on 14-day shred programme to help get you back on track

The kids have been very active, playing lots of tennis and football, and we took part in the Sunderland Mini Triathlon event.

We’ve had lots of days out and we’ve had an amazing holiday in Italy – truly a summer to remember!

But amongst all that excitement, I’ve still had to juggle work responsibilities and other commitments, which has made it very difficult to stay on track with my healthy eating and exercise routine.

I'll admit, it's been a bit challenging, and a few lbs have crept on!

And, I know a lot of readers will be in the same boat, which is why my online 14-Day Shred programme, starting on Monday, September 11, is coming at the perfect time!

The children will be back at school and the 14-Day Shred programme will help kickstart your fitness, refocus your mindset and help you get back into healthy habits.

The programme is refreshingly simple: easy-to-follow meal plans, convenient shopping lists, and quick 10-minute workouts suitable for everyone.

You'll also receive achievable daily tasks, like staying hydrated and hitting your step count, ensuring you stay on track.

Plus, with real-time, live support from fellow participants, you'll have a network of motivation at your fingertips.

Our track record speaks volumes: an average weight loss of six to seven pounds during the 14-Day Shred, with some achieving up to an impressive 14 pounds! It's the ideal way to bounce back after an indulgent summer.

Before registration opens on Friday, August 25, I'm giving away three free spots to Sunderland Echo readers. Visit www.eastcoast-fitness.com/win for your chance to win!

Don't let post-summer blues hold you back. Embrace the 14-Day Shred, and use it to revitalise our health and well-being.

See you on the journey to a fitter, happier you!

RECIPE

GRILLED GREEK CHICKEN BURGERS

Get a taste of what awaits you in the 14-Day Shred programme with our Grilled Greek Chicken Burgers – a good blend of lean protein, vibrant veggies, and enticing flavours!

Ingredients:

For the chicken burgers:

450g lean ground chicken

25g finely chopped red onion

25g chopped fresh parsley

2 cloves garlic, minced

1 teaspoon dried oregano

1/2 teaspoon dried thyme

Salt and pepper to taste

For the toppings and assembly:

Whole wheat burger buns or lettuce wraps

Sliced tomatoes

Sliced cucumbers

Red onion rings

Crumbled feta cheese

Greek yogurt or tzatziki sauce

Instructions:

In a mixing bowl, combine the ground chicken, chopped red onion, parsley, minced garlic, dried oregano, dried thyme, salt, and pepper. Mix everything together until well combined.

Divide the mixture into 4 equal portions and shape each portion into a patty.

Preheat your grill or stovetop grill pan over medium-high heat. Lightly oil the grates to prevent sticking.

Place the chicken patties on the grill and cook for about 4-5 minutes on each side, or until the internal temperature reaches 75°C (165°F) and the patties are cooked through. Cooking times may vary based on the thickness of the patties.

While the patties are cooking, you can lightly toast your whole wheat burger buns on the grill for extra flavour.

Assemble your burgers: Place a cooked chicken patty on the bottom half of the bun or lettuce wrap. Top with sliced tomatoes, cucumber, red onion rings, and a sprinkle of crumbled feta cheese.

Drizzle with a dollop of Greek yogurt or tzatziki sauce for a creamy and tangy finish.

If using a bun, place the top half on the assembled burger. If using lettuce wraps, simply fold over the lettuce leaves.

Serve your delicious Greek chicken burgers alongside a side salad or some grilled vegetables for a complete and nutritious meal.

WORKOUT

10-MINUTE BODYWEIGHT SHRED WORKOUT

Perform each exercise for 40 seconds, followed by a 20-second rest. Complete the entire circuit, then rest for 1 minute. Repeat the circuit for a total of 2 rounds.

Star Jumps

Push-Ups

Bodyweight Squats

Mountain Climbers

Plank

Remember to warm up before starting and cool down after completing the workout. Enjoy this quick and effective routine that you can do at home!