#BUILDUPBAGEL
TOP TIPS TO KEEP FIT & HEALTHY IN 2016
1.
SET A GOAL
2.
TRACK YOUR PROGRESS
3.
PREP LIKE A BOSS
BOSH! ALL HAIL THE BUILD UP BAGEL!
I’m Joe Wicks, also known as The Body
Coach, and self-confessed Build Up Bagel
king. You might recognise me from my
super lean, super tasty #Leanin15 Instagram
videos and fat-melting HIIT workouts.
Maybe you’ve smashed my 90-Day plan –
or you’re about to – or nabbed a copy of
my brand new Lean in 15 recipe book…
Either way, I’m all about balance, and
fueling your body in a healthy way which
doesn’t mean cutting out entire food
groups, or missing out on the foods you
love – even carbs!
That’s why I’ve teamed up with New York
Bakery Co, baking marvels and creators
of the only bagels I’ll build. Because when
it comes to refueling post-workout, carbs
are a must… And NOTHING beats a Build
Up Bagel.
Lucky for you, I’ve shared some of my top
tips for keeping fit and healthy in 2016 with
New York Bakery Co – and built up some
banging bagels which are quick, easy to
make and taste as good as they look.
Give them a go and tweet or Instagram
a photo to @NYBakeryCo and
@TheBodyCoach using #BuildUpBagel.
Joe Wicks
The Body Coach
4.
5.
Set a realistic goal, commit to it
and try new things along the way.
Challenge yourself but don’t set
yourself up to fall at the first hurdle.
Nothing is more fulfilling than seeing
your own personal success. That’s
why I encourage my clients to share
before and after photos
Preparation is everything when it
comes to eating well. Block out
some time, make a plan, up your
tupperware game and make a real
effort to prep your meals. Trust me,
you won’t regret it.
6.
GLUG, GLUG, GLUG
7.
STEP OFF THE SCALES
8.
SWEAT IT OUT WITH
A HIIT WORKOUT
SMASH A BUILD UP BAGEL
POST-WORKOUT
Forget the carb fear. Carbs are the
body’s main source of energy for
the muscles during intense exercise,
so it needs refuelling after you train.
Use this meal to enjoy the carbs you
love – you’ve earned them. So grab a
bagel and get building!
Forget the sad step. It’s meaningless
and depressing! Scales only measure
your overall weight, not body fat.
Take a picture and use this as your
guide instead. It’ll give you a boost
to see changes first-hand!
It only takes 20 minutes. You don’t
need a gym. You can do it anywhere.
You’ll be burning fat for hours
afterwards. You’ll feel like an absolute
winner. You get to refuel with a Build
Up Bagel. Need I say more?
DITCH THE FAD DIETS
Fad diets are usually short term and
the bottom line is they just don’t
work. Think about your longer term
goal and try to make small lifestyle
changes little by little. If you eat well
to feel full then you can’t go wrong.
Hydration is key when it comes to
fat-burning – around 3-5 litres a day
should do the trick. Go on, treat
yourself to a glass of the good stuff!
9.
LISTEN TO YOUR BODY
We’re all different! You need to eat in
line with your own energy demands.
You also don’t want to burn out or
injure yourself working out – so be
sensible! And if you can’t resist a
cinnamon swirl one morning then
don’t beat yourself up.
A PROPER KIP
10. GET
You’ll never get anywhere if
you’re knackered. Commit to the
recommended 6-8 hours’ sleep a
night, replenish your energy levels
and wake up feeling like a winner.
CLASSIC CHICKEN & LETTUCE
SALMON FISH FINGER SMASHER
TOASTED SESAME SUPREME
WITH TARTAR SAUCE
YOU’LL NEED:
• 1 toasted Sesame New
York Bakery Co bagel
• 100g or 3 chicken fillet
pieces
• Squeeze of lemon
• Sprinkle of dried oregano
• 2 tsp extra virgin olive oil
• Bit of baby gem lettuce
• 1 tbsp mayonnaise
• 1 tbsp hot sauce
• 1 roasted red pepper
(from a jar)
• Salt and pepper
BUILDING INSTRUCTIONS:
1. Drizzle your chicken with a splash of extra
virgin and oregano; top with a squeeze of
lemon and sprinkle with salt and pepper. Do
the same with the cut sides of your baby gem
– drizzling with a little extra virgin and oregano,
and a bit of salt and pepper.
2. Heat a griddle pan over a medium-high heat;
cook the chicken for 3-4 mins each side (make
sure to cook through) and then move onto the
baby gem – cooking for 1-2 mins.
3. Mix your mayo with your hot sauce and smear
all over the bottom side of the toasted Sesame
New York Bakery Co bagel. Build it up with the
roasted red pepper, chicken and baby gem,
topping with the toasted bagel lid to finish.
YOU’LL NEED:
(this one’s for 2 people,
don’t be greedy!)
• 2 toasted Plain New
York Bakery Co bagels
• 1 egg
• Skinless fillet of salmon
(around 200g should do it)
• 60g sesame seeds
• Rapeseed oil
(cold pressed is best)
• 20g watercress
• 1 heaped tsp tartar sauce
• Salt and pepper
BUILDING INSTRUCTIONS:
1. Preheat your oven to 180°C. Cut the salmon
into 8 fingers (about 10cm in length). Whisk the
egg, add your sesame seeds to a small plate
and line a baking tray with baking paper.
2. Dip the salmon fingers in the egg, and then
roll in your seeds. Pop on the baking tray and
drizzle with a little rapeseed oil; then place in
the oven for 15 mins, or until cooked through
and golden.
3. Spread the Plain New York Bakery Co bagels
with the tartar sauce and layer on the salmon
fingers and watercress. Whack the bagel lids on
top to serve.
MEXICAN SCRAM-BAGEL
WITH SPINACH AND FETA
YOU’LL NEED:
• 1 toasted Plain New
York Bakery Co bagel
• 40g red pepper,
finely chopped
• 1 spring onion, sliced
• 1/2 tsp red chilli,
finely chopped
• 25g feta cubes
• 2 whisked eggs
• Large handful of spinach
• Small knob of butter
• Salt and pepper
BUILDING INSTRUCTIONS:
1. Give your spinach a quick wash in cold water,
and then cook in a small pan until well wilted
down (just using the water that clings to the
leaves – squeeze out any excess).
2. Add a knob of butter to a small non-stick pan
over a medium heat and sauté the pepper,
spring onion and chilli until soft. Throw in the
whisked eggs and season with salt and pepper,
stirring from time to time until just set. Fold in
the spinach and feta.
3. Simply top the toasted Plain New York
Bakery Co bagel with the eggs and dig in.
TURKEY, TOMATO, KALE &
SMASHED AVO TOWER
YOU’LL NEED:
• 1 toasted Red Onion & Chive
New York Bakery Co bagel
• 20g kale, woody stems
removed and finely shredded
• 1 lime
• 2 tsp extra virgin olive oil
• 1 small ripe tomato, sliced
• ½ avocado
• 50g sliced smoked turkey
• Salt and pepper
BUILDING INSTRUCTIONS:
1. Squeeze the juice from ½ a lime over the
shredded kale; season with a bit of salt and
pepper and give your leaves a little massage.
Leave to one side for 30 mins to marinate, and
then drizzle with the olive oil.
2. Peel the avocado and mash; squeezing in a bit
more lime juice and seasoning to taste.
3. Get building. Cover your toasted Red Onion &
Chive New York Bakery Co bagel with the avo;
layer on the tomato, turkey and kale. Pop the
lid on and get munching.
PEANUT BUTTER, CINNAMON AND
HONEY GLAZED BANANA BEAUTY
YOU’LL NEED:
• 1 toasted Cinnamon & Raisin
New York Bakery Co bagel
• 2 pinches of cinnamon
• 2 baby bananas
• 2 tsp honey
• 1 tbsp peanut butter
BUILDING INSTRUCTIONS:
1. Slice your bananas in half (length ways), and
then dust with the cinnamon. Heat a griddle
pan over a medium heat and griddle the
bananas on both sides.
2. Spread the peanut butter on both halves of
your toasted Cinnamon & Raisin New York
Bakery Co bagel, bung on your banana, drizzle
with the honey, and enjoy!
BALSAMIC STRAWBERRIES, RICOTTA,
CINNAMON & RAISIN WINNER
YOU’LL NEED:
• 1 toasted Cinnamon & Raisin
New York Bakery Co bagel
• 4 large strawberries
• 2 tbsp ricotta cheese
• 1 tsp balsamic reduction
BUILDING INSTRUCTIONS:
1. Slice your strawberries in half (length ways).
Heat a griddle pan until screaming hot, add
the strawberries and griddle until strong lines
appear – this won’t take long!
2. Spread the toasted Cinnamon & Raisin New
York Bakery Co bagel with the ricotta cheese
and top with the strawberries; drizzling with
the balsamic reduction and teaming with your
bagel lid to serve.
#BUILDUPBAGEL