Strong: Over 80 Exercises and 40 Recipes for Achieving a Fit, Healthy and Balanced Body

Ditch the fad diets. Step away from the treadmill. There's another way to get results, and it's all about balance. Being in great shape doesn't mean depriving yourself or running your body into the ground. In STRONG, personal trainer and Instagram star Zanna Van Dijk busts these myths and reveals her no-fail formula for a powerful, lean physique and lasting health and happiness. STRONG gives you all the motivation and practical tools you need to get started on your fitness journey. Zanna's inspiring and achievable approach to eating well and training effectively features a comprehensive guide to lifting weights, detailed workout routines, sustainable nutrition tips and simple principles of health and wellness. After you've worked up a sweat, her mouthwatering, easy recipes prove that nourishing food isn't just fuel - it can be absolutely delicious and bursting with flavour too. Make your body STRONG. Move it. Nourish it. Thrive. Title Page......Page 2 About the Book......Page 3 INTRODUCTION......Page 6 My Journey......Page 9 The Book......Page 10 MOVE......Page 13 My Top Fitness Principles......Page 16 Resistance Training......Page 19 The Resistance Workouts......Page 25 My Warm-Up and Cool-Down Routines......Page 31 Glute Activation Routine......Page 34 The Cool Down......Page 37 Beginners......Page 39 Beginners Upper Body......Page 40 Beginners Lower Body......Page 44 Beginners Full Body......Page 48 Advanced......Page 53 Advanced Upper Body......Page 54 Advanced Lower Body......Page 58 Advanced Full Body......Page 63 Putting it all Together......Page 68 Shoulders......Page 73 Triceps......Page 75 Biceps......Page 77 Chest......Page 79 Back......Page 81 Legs......Page 84 The Booty-Building Bible......Page 87 The Formidable Pull-Up......Page 91 But What About Abs?......Page 96 Core......Page 97 Bodyweight HIIT Training......Page 102 The Workouts......Page 103 Full Body HIIT: Beginner......Page 104 Full Body HIIT: Advanced......Page 108 The Tabata Workouts......Page 115 Formulating Your Routine......Page 118 Example Workout Routines......Page 121 Recovery......Page 122 Progress......Page 127 Goal Setting......Page 129 But . . . I Can’t Fit Training Into My Day!......Page 131 NOURISH......Page 140 What you Really Need to Know......Page 143 Putting it Together......Page 151 The Balance Principles......Page 155 The Recipes......Page 193 Breakfast......Page 195 Lemon and Coconut Overnight Oats......Page 196 Cinnamon Spice Protein Zoats......Page 198 Berry Mint Smoothie......Page 200 Nutty Green Milkshake......Page 201 Toast Toppings......Page 203 Sweet Potato Pancakes......Page 205 Cheesy Courgette Fritters with Yoghurt and Chive Dip......Page 207 Strawberry Shortcake Breakfast Muffins......Page 209 Protein Waffle with Cinnamon Greek Yoghurt and Warm Berries......Page 211 Smoked Cauliflower Kedgeree......Page 213 Lunch......Page 215 The Basic Chicken Stir Fry......Page 216 Smashed Butter Bean and Avocado Open-Face Sandwich......Page 218 Smoked Salmon, Mango and Pistachio Salad......Page 220 Seared Beef and Garlic Mushroom Salad......Page 221 Sweet Potato and Black Bean Burrito......Page 223 Caramelised Onion, Spinach and Goats’ Cheese Frittata......Page 225 Vegetarian Wholegrain Salad with a Creamy Avocado Dressing......Page 227 Shakshuka with Feta......Page 229 Avocado and Veggie Rice Paper Rolls with Dipping Sauce......Page 231 Warming Butternut Squash Soup......Page 233 Create Your Own Salad......Page 235 Dinner......Page 237 Chickpea Burgers with Sesame Garlic Roasted Asparagus......Page 238 Stuffed Chicken with Hasselback Potatoes......Page 240 Super-Simple Fajita Chicken with Avocado......Page 242 Aubergine and Chickpea Bake......Page 244 Moroccan-Spiced Pork......Page 246 Grilled Satay Chicken Skewers with Crispy Broccoli......Page 248 Thai Salmon Fishcakes with Roasted Cherry Tomatoes......Page 250 Vegan 3-Bean Chilli......Page 252 Lemon and Dill Pollock with Sweet Potato and Beetroot Mash......Page 254 Spicy Beef Stuffed Peppers......Page 256 The Sweet Stuff......Page 258 Lemon Chia Energy Balls......Page 259 Bounty Protein Balls......Page 260 Warm and Gooey Stuffed Dates......Page 262 The Ultimate Healthy Cookies......Page 264 The Ultimate Brownies......Page 266 White Chocolate Pecan Blondies......Page 268 Banana Pops......Page 270 Banana Peanut Butter Ice Cream......Page 272 Single Serving Protein Brownie......Page 274 Pumpkin Spice Baked Apples......Page 276 Cocktails......Page 281 Cucumber and Elderflower Cooler......Page 278 Orange Gin and Tonic......Page 279 Raspberry and Mint Mojito......Page 280 THRIVE......Page 282 It’s your Time to Thrive......Page 283 Finding Your Balance......Page 284 Index......Page 288 Recipe Index......Page 298 Acknowledgements......Page 303 Copyright Page......Page 304