Top fitness guru Joe Wicks shares his healthy eating plan and health secrets
Buff body coach has helped thousands of followers get the bods of their dreams
JOE Wicks has helped thousands of followers get the body of their dreams with his healthy recipes and high-intensity workouts.
But despite his growing appeal, Joe’s methods remain simple.
On Day One of his exclusive Sun series, the 30-year-old council estate personal trainer turned international superstar, explains: “I’m still saying the same thing now that I said in the first videos I ever posted.
“I haven’t changed my mantras. I’ve stuck with my message, a plan I know works and gets people results, and people trust me because of that.”
Joe’s first book — Lean in 15 — is the most successful cookbook of the decade, selling almost 900,000 copies since its release in January.
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Now the fitness fanatic is back with his second book — Lean in 15: The Shape Plan — which promises to get YOU in the best shape of your life, with more than 100 new recipes and 20-minute workouts.
Joe explains: “For me, it’s always been about helping people. I still get such a buzz when I see people’s transformation pictures.
“My community and fans are so important to me.”
Joe — known as The Body Coach — first found fame after posting 15-second videos showing how to make healthy, easy meals on Instagram.
He adds: “I could do everything for money, but I still do my free YouTube videos, free Facebook live workouts and free recipes on Instagram because I know the value of free content.
“I love the fact I can use Snapchat to send a free video that could motivate someone to get out of bed and cook a healthy meal. I came from social media, so I will never leave it.”
His 90-day Shift, Shape & Sustain body plan was born from his social media posts and more than 115,000 people have since signed up for the £147 programme.
That means around 400 people a day are making Joe’s meals and sweating their way through his HIIT workouts.
Joe, from Surbiton, South London, says: “It started off just me in my little flat, throwing things in a pan and shouting about it out of the window. Now I have 50 staff and an office.
“So far I’ve helped 115,000 people, but I want to keep going until that hits a million. Why stop?”
This month Joe was named the most successful author of 2016 — something he still struggles to believe.
He says: “I check Amazon at least once a week and it still amazes me when I see myself in the top spot.
“Every now and then Harry Potter or 50 Shades of Grey takes over for a while and it reminds me how incredible it is that I outsell these amazing authors.”
Single Joe is also fighting off rumours that he’s dating pop star Ellie Goulding after his relationship with long- term girlfriend Caroline broke down this year.
He says: “Ellie’s manager signed up to my plan and we became friends through him. I’ve met her five times.
“I don’t really have time for a girlfriend, my life is me running 100mph and working hard.”
It’s no surprise Joe is too busy for love, his third book is due out in December and he still has another three to write.
Joe says: “It does get harder to come up with recipes but I love researching new meals and flavours.
“I get inspiration from restaurants and other chefs. I quite often see a meal I love then work on making a healthier version. I’m also working on a fitness DVD and TV show.
“My mantra is to be realistic, you will not be a saint every day of your life so just roll with it.
“If I have an ice cream, I share that with my followers too so they know I’m normal and crave treats, just like them.
“If you can put aside just 20 minutes five days a week to work out and spend 15 minutes cooking up a healthy meal, you’ll not only look great but feel great — and isn’t that what we all want?
“I’m so excited to share some of my new recipes with Sun readers — let’s all be Lean winners together.”
Lean In 15: The Shape Plan, by Joe Wicks, is out now from Bluebird, priced at £16.99.
OMG CINNAMON FRENCH TOAST
Serves one. To be eaten after one of Joe’s HIIT workouts
Finally, a recipe for French toast I can enjoy! I’ve topped mine with banana and blueberries but you can use any fruit you love. Don’t go mad with the maple syrup.
YOU NEED:
1 egg
¼ tsp ground cinnamon
1 tsp vanilla extract
1 thick slice of white bread, crusts removed
½ tbsp coconut oil
1 banana, sliced, to serve
Small handful of blueberries
Maple syrup
METHOD: Separate the yolk and the white of the egg. Add the cinnamon and vanilla extract to the yolk and whisk together until combined.
Whisk the egg white in a separate bowl until it becomes light and frothy. Tip into the yolk mixture and gently fold in.
Dip the bread into the mixture, turning it a couple of times for even coverage.
Let the bread sit in the mixture for a minute or so to absorb as much of the tastiness as possible.
Melt the coconut oil in a non-stick frying pan over a medium to high heat then carefully lay the soaked bread in the pan.
Fry for about two minutes on each side, making sure it doesn’t burn.
When finished, your French toast should be gloriously golden and spongy to the touch.
Place it on to a piece of kitchen roll to remove any excess fat.
Serve with banana slices, blueberries and a final drizzle of maple syrup.
GRILLED SALMON WITH AVOCADO, FETA AND PUMPKIN SEEDS
Serves one. To be eaten on rest days, or days when a high-carb meal has already been eaten
Wow, talk about healthy fats . . . this one not only looks and tastes great but is also literally rammed with goodness.
YOU NEED:
Drizzle of olive oil
1 x 240g salmon fillet, skin on
2 tbsp pumpkin seeds
Salt
1 avocado, peeled, de-stoned and roughly chopped
¼ red onion, finely chopped
2 tsp sesame oil
1 tbsp chopped coriander
40g feta, drained
Handful of watercress
Juice of 1 lime (optional)
METHOD: Preheat your grill to maximum. Drizzle a little olive oil over the skin side of the salmon, place on the grill pan or a baking tray and slide under the hot grill.
Cook for six minutes on the skin side, before carefully flipping and grilling for a further four minutes.
Turn off the grill and leave the salmon to keep warm until you are ready to eat.
While the salmon is cooking, tip the pumpkin seeds into a dry frying pan and toast for about two minutes.
Add salt and leave in the pan.
Using the back of a fork, break up the avocado in a bowl.
Add the onion, sesame oil and coriander. Mix.
Slide your salmon on to a plate, removing the skin.
Serve as pictured, with slices of feta, finishing with a sprinkling of toasted pumpkin seeds, pile of watercress and a squeeze of lime juice, if using.
NAUGHTY STEAK BURRITO WITH PINEAPPLE SALSA
Serves one. To be eaten after one of Joe’s HIIT workouts
This big boy needs no introduction. It tastes nawtee but it’s got all the good stuff your muscles want after a workout. Let the lean gains commence!
YOU NEED:
½ tbsp coconut oil
1 x 225g sirloin steak, sliced into strips
5 spring onions, finely sliced
2 tsp jerk seasoning
100g pre-cooked rice
40g tinned kidney beans, rinsed
2 tbsp chopped coriander
75g pineapple, chopped
1 red chilli, finely sliced
1 lime
Salt and pepper
2 large tortilla wraps
Shredded iceberg lettuce
METHOD: Melt the coconut oil in a pan. Add the steak and stir-fry for one to two minutes until brown but still a little rare.
Chuck in the spring onions and jerk seasoning and stir-fry for one minute.
Add the rice and kidney beans. Pour in two tbsp of water.
Stir for about two minutes until the rice is fully broken up and warmed through.
Remove the pan from the heat and stir in one tbsp of coriander. Keep to one side.
Place the remaining coriander, pineapple, chilli and the juice of half the lime in a bowl along with a small pinch of salt and pepper. Mix.
Zap the tortillas in the microwave for 20 seconds, then build your wraps by piling up the rice and steak, topping with the lettuce and salsa, then finishing with a squeeze of lime juice.