Fashion

Love Island’s Gabby Allen shows you how to shape up for the beach in just four weeks – The Sun

HER sculpted abs were so impressive they got their own hashtag on Instagram.
Now, personal trainer and former Love Islander Gabby Allen, 27, has written a book to help fans transform their bodies in just FOUR WEEKS with healthy recipes and dynamic workouts.

Today Gabby shares some of her favourite meals and exercises to get YOU trim for summer. She says: “I work hard to stay in shape. I’m not naturally really slim. I’m the short girl who used to envy slim friends with legs that go on and on, friends who have flat tummies despite eating three cakes a day.

"Before I went into the Love Island villa in 2017 was such an exciting time. But it was also nerve-racking — and kind of boring. Being in lockdown for two weeks and babysat by a chaperone, I had nothing to do.

"I didn’t have weights with me and there was no chance of going to a class, so I invented my own high-energy bodyweight workouts.

“They saved my sanity and made me feel confident striding into the villa. It was surreal people were talking about my abs. ‘There’s a hashtag #GabsAbs’. I was like, ‘What? Amazing!’

“That’s the kind of results I want you to get. I can help you burn fat, toning and sculpting your body so you feel like the very best version of yourself.

"If you stick to the plan, in four weeks’ time you’ll have toned up your legs, have more visible abs and drop a dress size. You will feel more confident both in and out of your clothes. It won’t be easy but it will be worth it.”

Gabby adds: “The best thing anyone can say to me is, ‘You look healthy’. Not, ‘You look skinny’.
“Healthy is the best look. It comes with a glow and a bounce, because happiness is far more important than your physical shape — it’s a feeling inside.

“Shaping up isn’t all about weight loss. I want to help you hit your ‘happy shape’ by giving your body the exercise and food you need to feel your best.”

Shape up for the beach in 4 weeks

GABBY says: “I’m a personal trainer, not a chef, so these recipes are really simple. They are based on what I eat and the principles that work for me. Lots of lean protein and veg but low on carbohydrates and not too much sugar – only from natural sources like fruit and honey.

“I love a cheese burger, I love ice cream and I get takeaways.  I am human, OK? But when I want to look and feel my best, the food here is what I turn to.

"I haven’t always had a healthy relationship with food. I would stick rigidly to some ridiculous diet for maybe three weeks, then find myself in the corner shop loading up on spicy crisps, family-sized packets of chocolate biscuits and giant bags of sweets because I was so hungry. The weight always came back on.

“I learned the hard way that complicated diets are not sustainable. With these meals, there is no need for calorie counting (they are naturally lower in calories) or miserable weigh-ins that make you feel bad. And you will still be able to go out and have a laugh.

“These are quick, easy recipes that you can put in your belly in less than 10 minutes. They have enough natural sweetness so you never feel deprived, and the right balance of protein, healthy fats and good carbs so you will feel satisfied. I have paid attention to portion control in all the recipes so you won’t feel hungry and binge, or feel uncomfortably full. Now I enjoy my food and I am happy with my body – and you can get there too.”

Here are three breakfasts, lunches and dinners for you to create and enjoy.

Breakfast

Eggs on asparagus

IF you’re tired in the morning, this is for you. The secret ingredients are honey and piri piri sauce. Just half a tsp of each with scrambled eggs tastes like magic. The sweetness mixed with spice plus protein gives you serious get-up-and-go. Serves 1, ready in 10 minutes.

YOU NEED:

  • 1 tsp butter
  • 50g asparagus (about 6 spears)
  • 2 medium eggs
  • ½ tsp honey
  • Salt and pepper
  • ½ tsp piri piri sauce

METHOD:

  1. Melt half the butter in a pan over a medium heat.
  2. Break the woody ends off the asparagus and throw them away.
  3. Cook the asparagus for 5 minutes until buttery and glistening with a bit of bite.
  4. Beat the eggs with a fork then stir in the honey and a good grind of salt and pepper.
  5. In a second pan – or put the cooked asparagus on a plate and use the same pan – melt the remaining butter over a medium heat.
  6. Scramble the eggs for 2-3 minutes or until they are cooked how you like them.
  7. Serve your eggs and asparagus with a dash of piri piri sauce.

THE VEGAN VERSION: Swap 1 tsp butter for 1 tsp olive oil; 2 eggs for 100g firm tofu, drained; and honey for maple syrup.

Full English

THIS protein-packed, low-carb, reduced-fat breakfast will help you prepare for the day ahead and leave you feeling virtuous. What hangover? Serves 1, ready in 15 minutes.

YOU NEED:

  • 1 portobello mushroom
  • 6 cherry tomatoes
  • Salt and pepper
  • Olive oil, to drizzle
  • 1 rasher turkey bacon
  • 1 tbsp baked beans (Heinz Five Beanz are good)
  • 2 medium eggs

METHOD:

  1. Turn the grill to high. Sprinkle your mushroom and tomatoes with salt and pepper and a tiny drizzle of olive oil.
  2. Grill your turkey bacon, mushroom and tomatoes for about 10 minutes, turning every 2 or 3 minutes.
  3. Place the baked beans in an ovenproof ramekin and put under the grill – it saves washing up a big pan.
  4. Just remember your oven gloves when you get it out, right? In a different saucepan, poach your eggs.
  5. Fill the pan with about 5cm of boiling water, then lower the heat down to a simmer.
  6. One by one, crack each egg into a cup (this helps it slip into the pan), then stir the water to create a whirlpool and drop the egg into the middle.
  7. Cook for 3-4 minutes, or until the whites are set and the yolks are golden and runny.
  8. When the eggs are done, use a slotted spoon to lift them out and drain off the excess water.
  9. Dab the cooked turkey bacon with kitchen paper when to remove the excess fat.
  10. Plate it up with your mushroom, tomatoes, beans and eggs.
  11. This is the breakfast of champions.

Fruit and nut bake

THIS cheeky crumble looks so impressive but is dead easy. Imagine how heads will swivel in the office when you get this out at your desk. Bake these a couple of days before then warm up your breakfast in the microwave when you get to work. I always used to make this with pineapple until I had an allergic reaction on holiday, so now I make it with mango. Both taste good. Makes 4 servings, ready in 35 minutes.

YOU NEED:

  • 100g pineapple or mango, peeled (if you only have canned pineapple, make sure it is in fruit juice, never syrup, with no added sugar)
  • 3 eating apples (Pink Lady are my favourite)
  • 200g blueberries (fresh or frozen)
  • 60g unsalted cashew nuts
  • 60g oats
  • 2 tbsp unsweetened peanut butter
  • 2 tbsp honey
  • 1 tbsp butter
  • 1 tsp vanilla extract
  • 1 tsp freeze-dried raspberries (optional)

METHOD:

  1. Heat oven to 200C/ 180C fan/gas 6). Core and dice the pineapple or mango and apples into small pieces and stir in your blueberries. Chop cashew nuts and put in a bowl with oats, peanut butter, honey, butter and vanilla extract. Use your hands to rub the ingredients together to evenly mix them and form the crumble.
  2. Spoon the fruit mixture into a couple of ramekins, then layer the crumble on top.
  3. Bake for 20 minutes or until the apples are cooked through and the crumble is golden. Sprinkle the freeze-dried raspberries on top to serve.

THE VEGAN VERSION: Swap 1 tbsp butter for 1 tbsp coconut oil and 2 tbsp honey for 2 tbsp maple syrup.

Lunch

Pink quinoa

I’M a big fan of quinoa, especially now I know how to pronounce it: Keen-waa. Not only is it a great protein source, but you can load it with flavour and it’s perfect with eggs. Serves 1, ready in 15 minutes.

YOU NEED:

  • 1 garlic clove
  • 50g mushrooms
  • 1 splash olive oil
  • 100g cooked quinoa
  • 1 tsp horseradish sauce
  • ½ tsp garlic salt
  • 1 cooked beetroot
  • 2 medium eggs
  • ¼ tsp sweet paprika or dried chilli flakes, to serve
  • 1 handful fresh spinach and rocket leaves, to serve

METHOD:

  1. Boil a kettle for your eggs. Finely chop the garlic and slice the mushrooms. Add a little olive oil to a pan over a medium heat. Fry the garlic and mushrooms in the pan for 1 minute – if the garlic looks in danger of cooking too fast, turn down the heat.
  2. Add the quinoa, horseradish and garlic salt. Grate the beetroot straight into the pan. Cook everything together until hot.
  3. While the quinoa mix is cooking, poach the eggs. Fill a saucepan with 5cm of boiling water, then lower the heat to a simmer. One by one, crack each egg into a cup then stir the water to create a whirlpool and slide the egg into the middle.
  4. Cook for 3-4 minutes or until the whites are set and the yolks are golden and runny. When the eggs are done, use a slotted spoon to lift them out and drain off the excess water. Put the pink quinoa into a bowl and top with the eggs. I sprinkle a pinch of paprika or chilli flakes on top, and eat it with the spinach and rocket on the side.

THE VEGAN VERSION: Swap the eggs for extra veggies like ½ courgette and ¼ avocado, then add a generous dollop of hummus.

Spicy steak wrap

DO you ever cook a large steak and think, “I can’t eat all of that” only to demolish it even though you are full? This is my favourite way to reinvent leftovers and make them stretch to an extra meal. This recipe also works with leftover cooked chicken or lamb – make use of whatever you have got. Serves 1, ready in 15 minutes.

YOU NEED:

  • 150g leftover cooked steak, chicken or lamb
  • ½ gem lettuce
  • ¼ avocado
  • ¼ red pepper, deseeded
  • ½ red chilli
  • 20g cheese (extra-mature cheddar or stilton gets my vote)
  • 2 corn tortilla wraps
  • 1 tbsp hoisin sauce
  • Squeeze of lemon juice

METHOD:

  1. Slice your meat, lettuce, avocado and red pepper.
  2. Remove the seeds from your chilli, unless you love your spice hot. If you are using cheddar, grate your cheese. If you prefer something like stilton, crumble it.
  3. Soften each tortilla wrap by placing it in a hot, dry frying pan for a minute.
  4. Layer the meat, lettuce, avocado, red pepper, chilli and cheese into your tortilla wraps in a line down the middle.
  5. Add a dollop of hoisin, a good squeeze of lemon and roll them up ready to eat. Wrap in foil and you are good to go.

THE VEGAN VERSION: Swap the meat for 100g cooked black beans and the dairy cheese for vegan cheese.

Stuffed peppers

I LOVE a hollow pepper – you can fill them with anything. I’ve gone for scrambled egg, mushrooms, bacon and black olives here, but you can also try cheese, smoked salmon, avocado – whatever floats your boat. You can roast the pepper a day in advance, or chuck it in the oven before a workout. Get your sweat on, then eat. Serves 1, ready in 60 minutes.

YOU NEED:

  • 1 red or yellow pepper
  • 2 garlic cloves
  • 6 mushrooms
  • Salt and pepper
  • 1 drizzle olive oil
  • 1 tsp butter
  • 1 rasher turkey bacon
  • 2 medium eggs
  • 6 pitted black olives
  • 6 cherry tomatoes
  • ½ tsp dried Italian herbs, such as oregano or basil
  • 2 big handfuls spinach, watercress and rocket salad
  • 1 splash balsamic vinegar

METHOD:

  1. Heat oven to 160C (140C fan). Slice the pepper in half, lengthways, and deseed. Peel and halve the garlic cloves. Quarter the mushrooms.
  2. Divide the garlic and mushrooms between your pepper halves, then season with salt and pepper.
  3. Give them a quick drizzle of olive oil before sliding the filled pepper halves into the oven on a greased baking tray.
  4. Roast for 50-60 minutes while you work out. In the last 5 minutes of cooking time – you can leave your pepper in the still-warm oven if you’ve done a long workout – melt the butter in a big pan over a medium heat.
  5. Cut the turkey bacon into strips and cook for 3-4 minutes, then add your eggs to scramble, along with the olives and tomatoes.
  6. Scatter the herbs over the whole lot.
  7. Take the peppers out of the oven and plate up.
  8. Fill each half with the scrambled-egg mix and serve with the salad leaves and a good splash of balsamic. To save time, put extra filled peppers in the oven to roast and have them ready in the fridge to eat for lunch tomorrow or another night’s dinner later in the week.

THE VEGAN VERSION: Swap butter for olive oil; 2 eggs for 100g firm tofu (drained, then scrambled); turkey bacon for vegan bacon.

Dinner

Best burger

I’M a burger snob. I used to waitress in Byron Burger so I’ve literally been there, eaten that. Here’s what I learnt after eating about 300 burgers – a portobello mushroom makes the best bun, cheese is non-negotiable and mixing a little egg and mustard into your meat makes it so tasty. Serves one, ready in 20 minutes.

YOU NEED:

  • 1 garlic clove
  • 1 medium egg yolk
  • 120g minced beef
  • 1 tsp mustard (any kind)
  • Salt and pepper
  • 2 portobello mushrooms
  • 1 splash olive oil
  • 100g rocket
  • 6 cherry tomatoes, quartered
  • 4 cornichons, sliced
  • Juice of ¼ lemon
  • 1 slice of cheese (about 10g – it’s got to be mature cheddar)

METHOD:

  1. Heat the grill. Peel and grate your garlic then stir the egg yolk and garlic into the minced beef with the mustard and salt and pepper. Use your hands to form a patty. Pull the stalks off your mushrooms and turn them top-side down. Give them a dash of oil and some salt and pepper.
  2. Slide the burger and mushrooms, side by side, under the grill. Both the burger and mushrooms take 10 minutes to grill – flipping everything over halfway through.
  3. Plate up your salad ingredients. Dress the salad with the lemon juice.
  4. In the last minute of cooking time, lay your cheese slice on top of your burger to melt.
  5. Stack your burger in its portobello bun and serve with the salad.

Fish, chips and peas

My family always used to get fish and chips on a Friday night. This is a decent, healthier version without the fryer. It takes a bit longer than my usual recipes, but it is worth it. Serves one, ready in 40 minutes.

YOU NEED:

  • ½ sweet potato
  • olive oil, to drizzle
  • salt and pepper
  • ¼ tsp dried chilli flakes (optional)
  • 1 skinless cod fillet (150g)
  • squeeze of lemon juice
  • 50g green beans
  • 50g tenderstem broccoli
  • For the mashy peas:
  • 3 tbsp frozen peas
  • 1 tsp mint sauce
  • zest and juice of ½ lemon

METHOD:

  1. Heat oven to 200C/180C fan/Gas 5. Peel and chop sweet potato into wedges and lay on a baking tray, with a
    splash of olive oil and some salt and pepper, plus chilli flakes if you fancy more heat.
  2. Roast in the oven for 40 minutes. After 20 minutes, loosely wrap your cod in a foil with a squeeze of lemon, a drizzle of olive oil and some salt and pepper and place it in oven.
  3. While the fish is cooking, cook the beans and broccoli for 4–5 minutes. In another pan, boil the frozen peas for 2 minutes, then drain. Using a fork, crush the peas with the mint sauce and lemon zest and juice, a drop of olive oil and salt and pepper.
  4. Once the sweet potato chips are golden and fish starting to flake, serve with mashy peas and veg. The weekend starts here.

Comforting chilli

A BIG bowl of comforting chilli puts the fire back in your belly when you are tired. I choose turkey mince over beef because it is leaner. This recipe serves two but, even if I am cooking alone, I will make it in these quantities because I am already looking forward to green chilli tacos or a burrito for my lunch the next day. Serves two, ready in 30 minutes.

YOU NEED:

  • 1 tbsp olive oil
  • 1 onion
  • 4 garlic cloves
  • 1 red chilli
  • 2 carrots
  • 2 courgettes
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 2 tsp dried Italian herbs, or 1 tsp of each basil and oregano
  • 2 tbsp tomato puree
  • 100g mushrooms, roughly chopped
  • 100g cherry tomatoes, quartered
  • 1 tbsp balsamic vinegar
  • 300g turkey mince
  • Salt and pepper
  • ½ cauliflower
  • Juice of ½ lemon
  • Handful fresh spinach
  • Hot pepper sauce, to taste
  • 1 dollop Greek yoghurt (optional)

METHOD:

  1. Heat the oil in a large pan over a low heat. Chop the onion and add it to the pan to soften.
  2. Peel and slice the garlic, then slice the chilli (discarding the seeds if you like), the carrots and courgettes. Chunky courgette is fine, but cut carrots a bit thinner or they will take for ever to cook. Put the garlic and veg in the pan with the onion and stir in your spices and herbs.
  3. Cook for 5 minutes, then add the tomato puree, mushrooms, tomatoes, balsamic vinegar and turkey mince. Season well and cook for another 10 minutes, or until the turkey is cooked and tomatoes have broken down. Roughly chop your cauliflower, then give it a quick blitz in the blender until the consistency of rice.
  4. Warm it through in a separate pan on the hob with the lemon juice and a pinch of salt. To serve, plate up the chilli and cauli rice with spinach, and throw in about as much hot pepper sauce as you can comfortably handle. You may like a dollop of Greek yoghurt too, if you go too crazy with the hot pepper sauce.

THE VEGAN VERSION: Swap turkey mince for Quorn mince.

Work out to the max

HIGH-Intensity Interval Training, or HITT, is quick, easily done at home or outside – and gets results.

Gabby says: “My routines aren’t about looking pretty. They’re about pushing you to your max. It’s an amazing feeling to discover how much your body is capable of.”

Her workouts will sculpt your body from every angle. Gabby says: “Boxing is my best stressbuster. I feel more powerful with every combination. The workouts are fierce and really effective for cardio and body strength.”

Warm up

THIS dynamic warm-up is a great way to get your body moving.
1. SHOULDER ROLLS: Roll up to your ears then back, squeezing blades. Do 8 forward and back.

2. ARM CIRCLES: Bend your knees as your arms stretch wide. Do 8 rolls forward, 8 rolls back.

3. NECK ROLL: Roll your right ear toward your right shoulder and slowly take a big head roll around. Do 4 each side.

4. SIDE STRETCH: Stand with feet wider than hip-width. Slide your fingers toward your knee, stretching the opposite arm up. Do 4 stretches right, 4 stretches left.

5. HIGH KNEES: Tummy pulled in, shoulders relaxed, jog on the spot. Lift your knees to hip height – do this 30 times.

Week 1

  1. FIVE boxing combinations, 15 seconds rest between each and 60 seconds rest after a round. Do 6 rounds.
    Squat jump and jab. From wide stance, knees bent and apart, lower to squat, keeping chest lifted, weight on heels, boxing guard up. Perform 4 jabs (thrusting fists forward), staying in squat. Push through feet to squat jump. Land in squat. Repeat sequence.
  2. Fast feet and uppercuts. Light on toes, run on spot as quick as can (toward bar for last orders – ha!). Punch from underneath (doing uppercut jabs – where you punch upward with bent arm) as you run. Put some welly into it. Keep going.
  3. Half crunch and jab cross. Lie on floor, knees bent and apart. Sit up halfway, pulling belly button into spine. Twisting torso, jab arms over opposite knees x 2. Lower back to floor. Repeat.
  4. Fake skipping high and low. No rope required. Stand with legs bent, knees together. Squeeze elbows in to sides. Stay light on toes and relax shoulders. Perform 4 high jumps, pick your feet up, bend knees on landing. Now 4 low jumps. Repeat sequence.
  5. Plank and upper cuts. Start in high plank (down on floor, up on toes, hands support upper body, arms straight), pull in belly. Keep straight line head to heels, shoulders over wrists, push floor away to separate shoulders. Hold for 4 counts. Punch underneath with each arm x 4 (do this on your knees if you need to). Nothing but arms moves. Repeat sequence.

Week 2

  1. Reverse lunge and kick. Stand with legs shoulder width apart, bend one knee and lower to lunge, hands in boxing guard position in front of body. Step one leg back into lunge position, shin parallel to the floor. Return to standing and kick the opposite leg forward, driving through your heel. Switch legs at halfway time.
  2. High knees and cross. Run on spot, lifting knees to hip height. Pull belly button into spine as you twist torso and punch across body. Keep it up.
  3. Leg lower and jabs. Lie on back, lift legs. Point toes to sky (bend knees if need to), head and shoulders lifted, hands in guard position. Lower legs slowly, as far as you can without arching back off floor, then raise back to start position x 1. Jab toward your feet with alternate arms x 4. Repeat sequence.
  4. Side lunge and cross and pop-jump. From standing, in guard position, take wide step into side lunge, punch toward lunging foot with opposite arm x 1. Push back to standing and take pop-jump. Lunge to opposite side, punch x 1. Repeat sequence.
  5. Walkout and upper cuts. Stand upright with legs apart. Roll down through spine, walking hands out to high plank, belly button pulled to spine, straight line from head to heels, shoulders over wrists, pushing floor away to separate shoulders. Remain in plank position. Punch uppercuts from underneath x 4, keeping body as still as possible and your core strong. Walk hands back in, rolling through spine to standing. Repeat sequence.
  6. Rest for 60 seconds before repeating the week 1 boxing circuit

Cool down

GIVE your body some love with these post-workout stretches. Hold each stretch for 5 inhales and exhales, then swap sides.

1. BUTT STRETCH: Cross one foot over the opposite knee, clasp hands behind thigh and pull it in.

2. AB STRETCH: Start with elbows under shoulders; push down through your hands to lengthen through abdominals.

3. THIGH STRETCH: Lunge forwards, resting fingertips on floor.

4. HAMSTRING STRETCH: Stretch forwards between your toes. Relax your head and neck.

5. BACK STRETCH: Keeping shoulders on the floor, drop the knee to one side; turn your head to look in the opposite direction.

Week 3

  1. Long-jump burpee and 180. Stand tall, feet hip-width apart, take big jump forward. Drop hands to floor and jump out to high plank. Jump feet back in. Jump to standing, turning 180 degrees to face in opposite direction. Repeat sequence.
  2. Elbow plank and half moons. Start in elbow plank position. Lie on floor, prop up with toes on floor, elbows propping up upper body, elbows under shoulders, forearms planted, straight line from head to heels. Hold for 4 counts. Dip one hip at a time, creating half-moon shape x 4. Repeat sequence.
  3. Squat-jump and jabs. Stand with legs apart and, from that wide stance, jump into deep squat, keeping chest up, weight on heels and guard up x 4. Hold last squat down and jab with each arm x 4. Repeat sequence.
  4. Froggers and uppercuts. From wide stance, jump into high plank as before. Jump feet forward to replace the position where your hands were, lifting chest and keeping the butt low, so you look like a frog. Drop hands again and jump feet back out into high plank x 2. Hold second squat and perform x 4 uppercuts. Repeat sequence, feel that burn.
  5. Side lunge and torso twist. From standing, take wide step to the side, into a side lunge, weight on your heel, chest lifted. Push through the bent leg to drive the knee up and twist the torso toward the lifted leg. Repeat sequence, swapping legs at halfway time.
  6. Rocking jabs and pop-jump touch. From wide stance, standing tall, rock from foot to foot, jabbing forward x 4. Pop-jump up and land touching the floor x 1. Repeat sequence.
  7. Rest for 60 seconds before repeating the week 1 boxing circuit.

Week 4

  1. Squat jump and hook. Stand with legs apart, knees bent. From wide stance, perform x 4 squat jumps, keeping guard up. Punch as though trying to hit some-one in ribs, using torso to get power into each punch x 4. Repeat sequence.
  2. Shoulder tap and frogger. Start in high plank as before. Tap each hand to opposite shoulder x 4. Repeat sequence. Jump feet to replace hands, lifting chest and keeping butt low, so you look like frog x 4. Repeat sequence.
  3. Half moon hips and oblique knee lift. Start in elbow plank as before, elbows under shoulders, forearms planted, straight line from head to heels. Dip one hip at a time, creating half-moon shape x 4. Bring knee to elbow x 4. Repeat sequence, swapping legs each time.
  4. Pop jump touch+rocking jabs. From standing, legs up and slightly bent, jump up, bending legs as you land and drop hands to touch floor x 4. Rock from foot to foot, jabbing forward x 4. Repeat sequence.
  5. Lunge-jump and kicks. Stand with knees bent, lowering one leg into lunge. Hands in guard position, step one leg back into lunge position, belly button pulled to spine, shin parallel to floor. Jump, landing back on the opposite back leg x 4. Bring your back leg back in, then kick forward with opposite leg, driving through heel. Repeat, kicking with same leg, x 4. Repeat sequence, changing legs for the kick each time.
  6. Rocking hooks and uppercuts. Stand with knees slightly bent. From wide stance, rock from side to side, staying on toes. Hook punches, as if trying to punch someone in ribs, x 4. Keep rocking as you take x 4 uppercut punches, as if you’re going for under their ribs. Repeat sequence.
  7. Rest for 60 seconds before repeating the week 1 boxing circuit.

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