MILLIONS of us will kick off our summer weight-loss plans this week.
A recent survey revealed that 88 per cent of people think now is the best time to drop pounds before the holidays.
But with the average diet lasting only 16 days — and 23 per cent of us finding dieting tedious — it’s hard to know which plan to pick, and sticking to it can be even harder.
Former Strictly dance professionals James and Ola Jordan have lost nearly SEVEN STONE between them and have created their own fitness app, Dance Shred.
“The key to losing weight and keeping it off is making small, manageable changes,” Ola, 41, says.
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“That’s why we created this exclusive easy, six-step plan for Fabulous readers — each exercise takes just six minutes and they can be done in the comfort of your own living room.
“If you do all six, for six minutes, just three times a week you’ll see a huge difference in six weeks — it worked for me and it can for you too.
“Our diet recipes are low-calorie and filling so they will help stave off any unwanted cravings.”
The couple, who share daughter Ella, four, saw their weight balloon after leaving Strictly nine years ago.
No longer working out seven days a week, they began gorging on junk food and at their heaviest, Ola — who went from a size 8 to a size 14 — was 11st 9lb, while James hit 15st 6lb.
Sharing a photo of their weight gain on Instagram in July, 2022 they vowed to get in shape by cutting calories and working out.
After seeing some amazing results in the first few weeks, they developed their own programme with the help of celeb nutritionists Jo Travers and Amanda Ursell — using dance-based exercises to create enjoyable workouts.
In just six months Ola was down to 8st, James to 12st 6lb.
He says: “Few things that make you feel worse than being unhappy with your body.
“As professional dancers, being overweight affected everything from our self-confidence to our sex life.
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“But as we found with this plan, it’s easy to see great results quickly through small changes every day.
“Whether you do these exercises in the park, the garden, the gym or in front of the telly, if you stick to the plan, you’ll see results fast.”
Here, the couple share an exclusive exercise plan of six exercises, each taking six minutes which — coupled with their diet plan — will help you lose 6lb in six weeks.
1. FRONT KICKS
STAND with feet shoulder-width apart, arms at your sides.
Shift your weight to your right leg, then from the hip kick the left leg in front as you bring your right arm forward, keeping it straight.
Return to start position and repeat on the other side.
2. SWIVELS
START with feet slightly apart and knees bent, arms out to the sides for balance.
Shift your weight on to the balls of your feet, then twist your hips and knees to the right while keeping your upper body facing forward.
Twist your hips and knees to the left, alternating quickly from right to left in a smooth, controlled motion, ensuring your feet swivel in sync with your hips.
Keep your arms extended for balance and add a slight bounce for fluidity.
3. SIDEKICKS
STAND with feet shoulder-width apart and arms straight by your side.
Shift your weight to your left leg, then from the hip, kick out your right leg to the side.
At the same time, leave your arms in a strong diagonally upward movement so you create a V shape.
As you come back to the starting position, bring your arms back down and repeat on the other side.
4. LINDY HOP
START with feet together and take a small step back with your left foot while lifting your right knee up and forward, creating a hopping motion.
Step forward with your right foot, then quickly step to the side with your left foot, followed by your right foot.
Repeat the pattern again on the opposite side – step back with your right foot while lifting your left knee up and forward with a hop, then step forward with your left foot, and quickly step to the side with your right foot, followed by your left foot.
5. FRONT LUNGES
STAND with feet hip-width apart, hands on your hips or at your sides.
Take a large step forward with your left foot, lowering your hips until your left thigh is parallel to the floor and your right knee is almost touching the ground.
Both knees should be at approximately 90-degree angles. Keep your torso upright.
Push off your left foot, engaging your thigh and glute muscles, and return to the starting position.
Repeat on the right side, alternating legs.
6. PLANK TO HIGH KNEE
BEGIN in a high-plank position with your hands directly under your shoulders, body forming a straight line from head to heels, and feet hip-width apart.
Bring your left knee toward your chest, engaging your core. As you bring your knee forward, hop your right foot slightly forward to help drive your left knee higher.
Quickly return your left foot back to the plank position and repeat the movement with your right knee.
Continue alternating knees, maintaining a brisk, controlled pace.
NOW FOR THEIR RECIPES
JAMES and Ola are on a mission to get Fabulous readers in shape for summer.
These six low-calorie recipes that complement the couple’s workouts can help you lose six pounds over six weeks.
“Ola says: “While exercise is important for weight loss, what you eat is more important.
“Delicious low-calorie meals like these were pivotal in helping James and I lose seven stone – before this we were gorging on takeaways.
“But sticking to this plan made it easy to make sure we were both in a calorie deficit and we began losing weight immediately.”
James adds: “Within the first two weeks I’d lost 10lb – I could not believe it.
“Because we haven’t eliminated anything from our diet, this plan is easy to stick to.
"The recipes are also budget-friendly, starting at 70p per head.”
Here, the couple share their favourite tasty recipes and low-calorie snack options from the plan.
- To find out more about James and Ola’s diet and fitness plan, go to danceshred.co.uk
Grilled salmon with asparagus and quinoa salad
Serves 2 - 500 calories
YOU NEED:
- 2 x 120g salmon fillets
- 200g asparagus, trimmed
- 1 tbsp olive oil
- 80g quinoa, cooked
- 50g cherry tomatoes, halved
- 50g cucumber, diced
- 30g red onion, diced
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 tsp honey
- 1 tbsp olive oil
- Salt and pepper, to taste
METHOD: Preheat the grill to medium-high heat.
Brush the salmon fillets and asparagus with olive oil and season with salt and pepper.
Grill the salmon and asparagus for 5 minutes on each side or until the salmon is cooked through and the asparagus is tender.
In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber and red onion.
In a small bowl, whisk together the lemon juice, Dijon mustard, honey, olive oil, salt, and pepper to make the dressing. Drizzle the dressing over the quinoa salad and toss to combine.
Serve the grilled salmon and asparagus with the quinoa salad on the side.
Courgette noodles with prawns and tomato sauce
Serves 1 - 500 calories
YOU NEED:
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 120g cherry tomatoes, halved
- 250g king prawns
- 200g courgetti (spiralised courgettes)
- ½ tsp dried basil
- Salt and pepper, to taste
METHOD: Heat the olive oil in a large pan over medium heat. Add the garlic and cook until fragrant, about 30 seconds.
Add the cherry tomatoes and cook until they start to soften, about 5 minutes.
Then add the prawns, courgetti and dried basil and season with salt and pepper.
Cook until the prawns are cooked through and the courgette has softened, about 5-7 minutes. Serve with a side salad and enjoy.
Watermelon and feta skewers
Serves 1 - 100 calories
YOU NEED:
- 100g watermelon, cut into cubes
- 20g feta cheese, also cubed
METHOD: Thread watermelon and feta cubes on to skewers and let the feast begin.
Banana oatmeal bowl
Serves 1 - 300 calories
YOU NEED:
- 50g rolled oats
- 1 ripe banana, mashed
- ½ tsp ground cinnamon
- ¼ tsp salt
- 100ml milk or unsweetened almond milk
- ½ tbsp maple syrup
METHOD: In a small pot, combine the rolled oats, mashed banana, ground cinnamon, salt and milk of choice.
Bring the mixture to a boil, then reduce the heat and simmer for 5-7 minutes, stirring occasionally, until the oatmeal is creamy and fully cooked.
Stir in the maple syrup and serve hot.
Tuna-salad stuffed avocado
Serves 1 - 400 calories
YOU NEED:
- 120g canned tuna, drained
- 70g celery, diced
- 50g red onion, diced
- 10g fresh parsley, chopped
- 1 tbsp lemon juice
- Salt and pepper, to taste
- ½ avocado, stone removed
METHOD: In a medium bowl, mix together the tuna, celery, red onion, parsley, lemon juice, salt and pepper.
Cut the avocado in half and remove the stone. Stuff the tuna salad mixture into the centre of the avocado halves and enjoy.
Blueberry pancakes
Serves 2 - 304 calories
YOU NEED:
- 1 egg
- 100g plain flour
- 150ml semi-skimmed milk
- 1 tsp sugar
- ½ tsp baking powder
- 100g blueberries
- ½ tsp butter or oil
METHOD: In a bowl, beat the egg, flour, milk, sugar and baking powder.
When smooth, stir in the berries. Divide mixture and keep half for another day.
Melt ½ tsp butter or oil in a non-stick pan.
When pan is hot, with a ladle, pour in spoonfuls of the mixture to make small pancakes, and cook for a minute on each side.
