Kelly Holmes challenges Sun readers with her 28 Days Better plan to burn fat, save cash and help charity

WHEN Dame Kelly Holmes stepped off the race track for the final time 13 years ago, she was a sporting hero. But her race wasn’t done.

After hanging up her running spikes, the double Olympic gold winner has continued to inspire generations of young Brits.

This year she is going a step further, helping the nation get healthier and happier with her new fitness programme, 28 Days Better.

Kelly, now 47, and her personal trainer Chris Wharton, 32, want to kickstart YOUR journey to improved fitness with a month-long challenge.

Over 28 days, those who sign up for the plan will be sent daily workout videos covering a range of abilities, plus a nutritional guide for daily meals and snacks.

Kelly’s new food plan is designed to tone up your bank balance as well as your body.

You will spend just £4.50 A DAY on food if you stick to her suggestions, making savings while eating well.

Best of all, you will be contributing to charity, as all profits will go to Action Against Hunger.

Kelly says: “Most people would like to be healthier but there are always the same excuses. The main ones you hear are, ‘It’s too expensive’ and, ‘I don’t have time’.

“This plan eliminates both of these. The workouts are quick, effective, can be done anywhere and you don’t have to spend hours in the gym.

“Not only will you avoid paying gym membership, you also save a fortune on meals.

“Healthy food doesn’t have to be expensive.

“There is an amazing nutrition plan of good food that costs little but I promise it will fill you up. Food is such an important part of health and fitness. I have never been a good cook — I’ve always been a ‘throw it all in a pan’ kind of girl.

“I live off things like stir-frys so a lot of the recipes in this plan are designed around the idea that you don’t have to spend hours following a long recipe to cook good, healthy food.

“More people are getting into the mindset of improving their overall health and wellbeing, both mentally and physically, and that is why I wanted to be part of 28 Days Better.”

Kelly admits finding motivation for exercise isn’t always easy, even for an Olympic champ.

The 800m and 1,500m winner from Athens 2004 says: “The transition was hard when I first retired.

“I was amazingly fit but I’d always had a structure to follow. Suddenly losing this was very difficult as I didn’t have that team of people around me telling me what to do, how to train, when to get up and what to eat.

“I didn’t have a goal to work towards.

“Finding the motivation was really tough, so I understand how people find it hard.

“About seven months ago, my mother passed away and it gave me a reason to focus.

“I have a tendency to get depressed so I have to say, ‘No, I don’t want to feel this way’ and work towards something. For me, that’s fitness.

“These goals are personal. Ask yourself why you are not as happy as you could be. Are you overweight? Do you lack energy? Are you embarrassed about how you look? Do you wish you could feel healthier?

“Whatever these things are, they usually stop people from exercising.

“Yet the minute you turn these excuses around and use them for motivation, you see amazing changes and get that buzz.”

The workout

WE gave Kelly’s 28 Days Better workout a try. Do each move for 30 seconds then rest for 30 seconds. Repeat four times.

SQUAT JUMPS: With feet shoulder-width apart, squat down, pushing your hips back. At the bottom, squeeze your bum to jump up.

REVERSE LUNGES: Step one leg back and lift your heel off the floor to lower your knee. Push through front foot to return to the start.

HIGH KNEES: As if running on the spot, bring up your knees as high as you can, as fast as you can.

BOXING JABS: With clenched fists, throw the left hand jab straight out, rotating your palms down. Return to start position.

CRUNCH PUNCHES: Lie on your back with knees bent. Tense your core and rise up, punching out with alternate fists at the top.

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The £4.50 diet


METHOD: Boil two eggs for three and a half minutes, peel and chop. Heat 5tbsp baked beans and serve with one slice of wholemeal toast.


Credit: Getty – Contributor
METHOD: Roast a butternut squash in the oven, chop and put into blender with two cloves of fried garlic, veg stock, tsp parsley, two tbsp butter and one cup water. Warm through in saucepan.


Credit: Getty – Contributor
METHOD: Cover one chicken breast in Cajun spices and grill. Boil handful each of green beans and wholegrain rice. Fry half a red pepper. Plate up.


Credit: Getty – Contributor
METHOD: Spread peanut butter on three Ryvita multigrain and top with a banana.


Average prices based on buying whole packet – baked beans, 13p; 2 eggs, 27p; 1 slice bread, 3p; butternut squash, 61p; 2 cloves garlic, 19p; stock cube, 9p; tsp parsley, 18p; 2tbsp butter, 19p; Cajun spice, 20p; half pepper, 72p; rice, 43p; green beans, 24p; chicken breast, 95p; three Ryvita, 8p; peanut butter, one thick spread per slice, 8p; one banana, 11p. TOTAL: £4.50

For more, go to 28 Days Better

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