Hello September – Workout plans Diet plans and health advice

I’m going to try something new this month – organise in advance and get you set up with a full workout plan and diet plan.

Every month

It’s going to be a tough order and there are a few pretty big boots to fill in order to impress some of you guys. Yeah – I know others do something similar but I want to offer a simple-to-follow FREE plan.

All you have to do is follow me for the monthly updates (Simples!).

First things first, the workouts should be suitable for all ages and all abilities, whether you have a home gym or not (I have a post on how to make a simple home gym). So let me know if you want some harder or easier workouts. We need to work together in this!

Secondly, The food needs to be enjoyable and suitable for all diets – Send me a miracle. This one might be a bit trickier than the others but I’ll try to add as many options as possible and what you can’t find here you’ll definitely be able to find it on my Pinterest Boards.

So..Whilst we say goodbye to Summer, we can also start to plan our workout to celebrate the start of the best time of year. Autumn!

Hello, September!


Workouts to include in your monthly routine, I’ve suggested if they should be when and how you should use your workouts in your month! I’d like to challenge you to try and complete 5 workouts a week so mix and match your favourites!

Full Body HIIT. One of my current favourite full body workouts – I hope you enjoy it too! Try this twice a week!

Elevate day 27 LEGS. I love leg day – you should too! Try this at least once a week! 

Elevate day 24 FULL BODY. Try this workout once a week!

Upper body STRENGTH. A full workout routine for the upper body using dumbells from 3lbs-22lbs.

Lower Body STRENGTH & PILATES. A blended workout perfect for those trying to increase their strength and up their calorie burn.

Foods to try:

Whatever your diet-plan you can always make room to try something new, style it how you like!

These ideas are here to inspire you, so take your pick and get inspired by some of these suggestions. Ofcourse I’ll always promote my own foods first (because I think they’re bloody amazing). But they are specific to what I like in my diet. Relatively high carb, high-fat high protein low sugar. but I have thrown in a few alternatives for you to choose from this month.

Swap your spaghetti for a low-carb high protein alternative, to keep you fuller without the sugar and carb spike like;

  • Tesco’s High Protein Fussili 16g Protein
  • Banza pasta- 14g Protein and 32g of carbs.
  • Proti Fit protein enriched pasta- 20g protein and 6g of carbs  *NOT VEGAN
  • Ancient Harvest POW pasta – 14g protein for 31g carbs

If you want to keep your pasta the same, why not try a meat-free mince for a lower fat and more nutritional meal?

I personally use Asda’s or Tescos own brand ‘mince’ alternative with diced mushrooms cooked until dry and a diced white onion for even more texture. Learn more about incorporating vegetables into your diet here.

Swap your Takeaway curries for a homemade version – The simplest food on the planet. Why not try making your own?* I will update this with a fool-proof recipe that’s vegan, low sugar, low carb and a few other alternatives.

Try a Hazelnut Ice cream – This stuff is like heaven in a jar. It’s a lot less sugar, fat and is, of course, dairy free so it’s hard to tell yourself to stop eating this stuff but it’s recommended that you only eat 1/4 of a tub but… I won’t tell if you wont?

Try some Linda McCartney’s Sausage rolls – Ok, So they’re not a ‘health’ food but they’re a great alternative for Vegans and Vegetarians and I adore them on a Saturday afternoon after a long run.

Pick anything you fancy.

Try and make it 3 savouries and just one dessert but if you feel like giving them all a try, why not! They’re super tasty and a much better alternative for you than traditional foods.

I’ve linked this workout and food template for you if you feel you’d like to track your progress. Template from ‘whole-fully.com’ I’ll be making this a series with new foods and workouts to try for the month (maybe the week) so stick around for the updates!

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Not sponsored by a company but I do have affiliate links. If you'd like more workout plans try my 'workouts' section!


  1. 13th September 2017 / 11:36 am

    These are some really great options for people who are looking to up their work out regime and get their diet back on track – it can be so easy to just want to snack as the weather gets more dismal.

    • 13th September 2017 / 2:17 pm

      Thank you Sarah! I’m trying to write super simple tips so everyone can have the option 🙂

  2. 13th September 2017 / 9:44 am

    Great tips I’m starting to get slowly back into exercise.

  3. 13th September 2017 / 8:38 am

    It’s difficult at this time of year not to slip into bad habits like not getting enough fresh air and hibernating on takeaway food. However there are some great tips here to keep on the straight and narrow. Love the alternative meatball recipe x

  4. 12th September 2017 / 4:33 pm

    I am completely out of touch of fitness and need to get into some kind of routine!

  5. 11th September 2017 / 9:59 pm

    Great post and lets me follow along nice and easily too!

  6. 11th September 2017 / 1:56 pm

    Nice, easy to follow tips for getting more veg in your diet or switching up ingredients, great stuff!

  7. 10th September 2017 / 10:51 pm

    I am totally saving this. I love the sound of the meat free meatballs and it looks like a healthy and delicious recipe.

  8. 10th September 2017 / 5:06 pm

    I’ve recently gone Vegan (or does it make me a pescetarian because I eat fish too?) and I am loving all the vegan mince options. My favourite is Quorn and the texture and taste make it easy to stay on track.

  9. garethtorrance
    10th September 2017 / 12:21 pm

    I definitely need to put effort into a diet plan… I eat so much rubbish…

  10. 10th September 2017 / 9:43 am

    I’m intrigued by the high protein pasta! I’ll have to look out for that today when I do my supermarket shop. Sounds like you’ve got September’s fitness plans sorted! Me, I’m a P90X3 girl five days a week. Saturday’s I do a conditioning class with kettle bells and strength training, and I try and get out on my mountain bike as often as I can, weather permitting. I did 100 miles last week. Feeling great! 😀

  11. 9th September 2017 / 9:01 pm

    It’s easy to get stuck in a rut especially in the lead up to Christmas after summer and entering hibernation mode. Great tips to re-motivate good luck!

  12. 9th September 2017 / 8:25 pm

    I love the fitness blender workouts, but sometimes I psych myself out by thinking it will be too hard before I start!!

  13. 9th September 2017 / 6:19 pm

    Indeed very informative. I need to get back in shape and back to the grind. Let’s get fit and healthy at the same time.

  14. 9th September 2017 / 2:09 pm

    ill have to try a few of these workouts as I haven’t joined a gym yet.

  15. 9th September 2017 / 12:37 pm

    I was scrambling to find information that I could grasp easily for September’s meal plan when I finally found your post 🙂 Thank you for making this information so clear and interesting.


  16. 9th September 2017 / 10:30 am

    We’re on the same page with recent blog posts. I shared How Much Exercise Do You Need To Get In Shape. The answer might surprise you 🙂

    • 9th September 2017 / 10:44 am

      I read it yesturday! I loved it! Brilliantly written Jill 🙂

  17. 8th September 2017 / 11:20 pm

    I am just working out now getting ready for the upcoming party season. Diet and training are key Thanks for all the tips:)x

  18. trinimamabebe
    8th September 2017 / 10:59 pm

    Some great idea here the food variations to make things that little bit healthier are great I will definitely take some on board

  19. 8th September 2017 / 4:14 pm

    We really like queen mince, such a great healthy alternative to lots of red meat x

  20. 8th September 2017 / 2:13 pm

    Good exercise tips that anyone should be able to follow.

  21. 8th September 2017 / 1:08 pm

    Great post I’m trying to start eating healthy and plan on exercising each day whilst my son is in pre-school. I’ve got a HITT workout DVD that I’m egar to try.

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