A month-long plan to eating great and getting in shape with hand-picked and triple-tested recipes from the <i>Chatelaine</i> kitchen, plus daily workouts from our expert James Fell.

28-day fitness and meal plan shape-up guide!

weight loss

Health

We hope you went out and bought your exercise ball. James puts it, and you, to work with this core-strengthening activity

Today you’re going to use your exercise ball to help further improve your core. I want you to practice sitting on it. You can do this while at the computer, watching TV, eating or playing cards. Once you’ve mastered your balance try rolling back and forth and side to side on it instead of just sitting. Keep a slight inward curve to your low back during this process and sit up straight.

Diet

Fitness

Today you're outside again, this time walking. If you haven't got a hill near you try our tips for making use of what you've got

Hiking for fitness and a recipe for chicken curry

Enjoy a bit of rest today and focus on your core strength using an exercise ball and your own body weight

Get our handy printout of this day-by-day guide of healthy, triple-tested recipes from the Chatelaine Kitchen and daily workouts from our fitness expert.

shape up plan

28-day fitness and meal plan shape-up guide!

Exercise ball workouts and a chocolate smoothie (Day 5)

Hiking for fitness and a chicken curry recipe (Day 8)

Use your own body weight to strengthen your core (Day 10)

Print our entire 28-day shape-up plan!