Lockdown saviour Joe Wicks talks mental health, feel-good food & more with our co-founder Angela Sara West
12/10/2024
Fitter, Healthier, Happier… Boost Your Mood with Feel Good Food & Work Out with Joe Wicks!
Fitter, Healthier, Happier… Boost Your Mood with Feel Good Food & Work Out with Joe Wicks! The record-breaking “nation’s favourite PE teacher” Joe Wicks (aka The Body Coach) chats with Triple C co-founder, celebrity journalist Angela Sara West @angela_sara_west, about how to improve both your physical and mental health, his top exercise tips, feeling the freeze with The Iceman Wim Hof, and how to boost your mood with food through Joe’s ‘Feel Good Food’ book! When I first spoke to Joe Wicks just three weeks into the first lockdown, he was a hotter-than-ever household name. The man-of-the-moment had just embarked a mega mission, having vowed the previous month to get the country’s children "moving, feeling energised, positive and optimistic" through his free daily workouts. Fresh from hosting one of his now famous 9am ‘PE With Joe’ sessions, he was full of beans as he waved goodbye to that morning’s viewers and picked up the ‘phone. “I’ve just done my workout and am having a little stretch now in the living room, so I’ve got plenty of energy today!” Joe told me. Joe’s workouts were working wonders… Coming to the rescue of millions planetwide, these virtual PE lessons proved a lifesaver for cooped-up kids and frustrated home-schooling parents (including myself!) who’d been forced to both educate and entertain for months on end. “I’m doing these Monday-Friday, 30-minute workouts because exercise is an AMAZING tool to help people feel happier, more energised and optimistic.” He went on to tell me that teaching kids live from his living room was “really rewarding and uplifting, and a dream come true.” The HIIT Workout Known to millions of fans as The Body Coach, Joe’s effective fitness method uses short, intense High-Intensity Interval Training (HIIT). Inspiring both kids and adults alike, his infectious enthusiasm and boundless energy enticed me to give ‘PE With Joe’ a go, so I’d joined in that morning with my son, Harry (pictured), fully aware, following chats with friends, that a Spiderman-suited Joe might soon have my little boy (at least) bouncing off walls! “Your motivation isn’t going to be waiting for you at the start of a workout, it’s usually at the end,” Joe advised me. I’d found it hard to keep up with Joe, who moves at mile-a-minute breakneck speed… Thankfully, Joe’s YouTube channel, The Body Coach TV, offers hundreds of free workouts to choose from. From gentle exercises, to hardcore HIIT workouts, he tells me he’s devised workouts suitable for all levels and ages. “There’s everything from beginner and low-impact classes, to full-body advanced, and you can do these great workouts with no equipment in the tiniest of living rooms.” The innovative health guru’s infectious enthusiasm and boundless energy enticed all ages and levels to participate, from toddlers to OAPs, gaining Joe a Guinness World Record for "most viewers for a fitness workout livestream on YouTube" after almost a million tuned in on March 24th 2020.
A Dream Come True & Donating to NHS Charities Together
When I asked how it felt to be the talk-of-the-town trainer, “Strange!” he said. “Because it’s what I’ve dreamed of… For four years, I’ve been visiting UK-wide schools, and I SO wanted to have a light shone on this to really help me amplify it. So, I’m really proud that it’s finally happening and it’s nice to have the support. I’m on my own in my living room, but I’m having fun and talking to millions of people, so I’m doing what I love and it’s really uplifting for me.” What’s more, the philanthropic fitness fanatic disclosed he was donating “every single penny” of the revenue generated by the classes on his YouTube channel to NHS Charities Together, eventually raising a whopping £580,000 by the final lesson that July. A Lockdown Lifesaver The workout whizz totally took the fitness and online nutrition sphere by storm… An inspiration to the nation, and indeed the entire planet, wowing the whole world with his ‘PE With Joe’ virtual fitness classes for kids, his trademark HIIT workouts kept kids engaged and amused while schools were closed. With kids his core audience, Joe also chatted candidly with my son Harry, who asked him a few burning questions from himself and his friends… - Joe’s favourite exercise? “Pull-ups and press-ups.” - Best subject/sports at school? “PE. I loved doing sports; football, cross-country and basketball.” - And fave sports now? “To watch - football. To take part in - cycling. I enjoy bike rides through Richmond Park and Box Hill.” “And can you actually play the guitar on the wall of your living room?” Harry asked. “I’m learning!” Joe replied. “I’ve got two; a Fender Stratocaster and Fender Telecaster. My advice to you is do not stop playing… Keep learning because when you get to 16, 17 or 18, and you can shred it on the guitar, you’re just gonna be the coolest dude!” Exercise for Mental Health The challenging time of lockdown meant it was more important than ever that we kept moving and stayed fit and healthy, in both body and mind. Joe is a huge advocate of taking care of your mental, as well as physical, health. “For me, it's all about mental health,” he explained. “It’s all about waking up and feeling energised, and exercise is pretty good for feeling that. It’s such a great tool for keeping me fit and motivated, and really helps with my energy and productivity. For me, exercise is paramount,” he told me. As an authority on health and fitness, the wellbeing king says exercise doesn't have to mean burpees, sprints or mountain climbers. “ALL movement is good and can really boost our mental health.” And in lockdown 2.0, after informing fans he felt as “flat as a pancake”, the nation’s favourite PE teacher was back with a bang, with ‘PE With Joe’ saving the day once again. Hats off to a reliable, motivating Joe! “I’m so passionate about helping people, especially young children, get through this time as it’s affected our mental health so much, so I was back with some of my funny outfits which got the kids laughing on Fancy Dress Friday!” he said during our follow-up chat the following year, stressing the importance of encouraging your kids to get moving. “Maybe join in with them, have fun and be silly. Your children are going to be less stressed and anxious and more focused… It really helps with their mental health.”
MBE for PE With Joe
Having clocked many millions of social media followers and no fewer than 10 Sunday Times bestselling cookbooks, the accolades just keep on coming… He’s even been honoured with a well-deserved MBE. He told me it’s been a long journey. “I’d spent many years building, working hard, never giving up, always being reliable and on time, as well as being positive and caring”. Dedicating his life to filming and sharing and helping others elevate their health and happiness, he says it’s important to maintain self belief. “I’m so proud that I kept going with it, and never lost sight of my mission and goal.” No Ordinary Joe… The inventor of the UK’s biggest tailored-weight-loss programme, his trademark ‘The 90-Day Plan’, encouraging the whole world to not only work out, but to cook healthily, too, and with a no.1 fitness DVD under his fitness belt to boot, Joe’s transformed his personal training business into a multi-million-pound empire, boasting best-selling books, his own Channel 4 TV shows, on-trend online lessons and millions of devoted followers. No ordinary Joe, this big-hearted Joe has long been a man-with-a-tailor-made plan… The phenomenally popular fitness expert is dedicated to making people fitter, stronger, healthier and happier and, as the author of the UK’s second best-selling cookbook of all time, he’s also a qualified nutritional adviser, who not only creates bespoke workouts, but also healthy meal plans online. A Tip Top Food & Drink Author In fact, Joe sits at no.6 for top all-time food and drink authors, holds the seventh fastest-selling non-fiction book of all time, and the fifth fastest-selling food and drink book. The UK’s first Instagram superstar, he’s the second-most influential person in the food industry and author of the UK’s second best-selling cookbook of all time - just pipped at the post by Jamie Oliver. Joe’s chart-topping book ‘Lean In 15’ sold a cool 77,000 copies in its first week alone. He’s the only non-fiction author to have secured three No.1 titles in one year with ‘The Shift Plan’, ‘The Shape Plan’ and ‘The Sustain Plan’, while ‘Joe’s Family Food’ went straight to the top spot on its release. His first foray into kids’ books, meanwhile, saw him create ‘The Burpee Bears’, his debut book for children. Chock-a-block with nutritious baby/toddler recipes for time-pressed parents, and jam-packed with practical advice, Joe’s goal with his ‘Wean In 15’ book, released in 2020, was to get kids and families eating healthily together, the doting dad of two happily helping new parents to healthily feed their flock. “Parents should try to role model through the food and cooking process and sitting down together,” he told me. “And lockdown definitely made people come together!”
Childhood Inspiration
A difficult upbringing and often-absent father influenced Joe’s future career and family choices, motivating him to be a healthy, hands-on dad to four kids. “Loving fatherhood”, Joe adores being a parent, telling me he now “has a purpose”. “And working from home, I can be present, engaged and involved.” Following in his fitness footsteps, his young children love learning from him, “Watching me exercise, picking up the guitar… Indie’s just started learning to skateboard…” As for himself, with a passion for health and fitness, Joe was also inspired by a very special teacher. “I loved, and had a great connection with, my PE teacher at school… one of the reasons why I love being a PE teacher today,” he explained to me. “I wanted to teach PE from the age of 15, when I visited St Mary's University in Twickenham, and decided that was where I was going to go to study. I did my degree in Sports Science there about seven years later, became a personal trainer and online nutrition coach, and now I’ve actually become a PE teacher… I’m just doing it online, for millions of people!” Itching to teach PE wherever and often as he can, pre-lockdown he toured the country’s schools, educating in healthy eating and fitness which, he divulges, is his “favourite thing to do.”
Getting Personal with Podcasts
At nearly 40 years-old, Joe says he’s the fittest and healthiest he’s ever been. When not lunging, jumping or doing sit-ups at home, Joe’s outdoor exercise entails a good walk. ”What truly motivates me to exercise is my mental health. I exercise to feel good. I want to feel happy and energised and have patience with my kids and feel driven and inspired to work hard every day. This all comes from three things: sleep, movement and nutrition.” Joe’s podcasts on BBC Sounds see him share secrets from a few famous mates, including Jamie Oliver, Fearne Cotton, Sir Tom Jones, Ellie Goulding, Gordon Ramsay, Kate Silverton, Melanie C, and Kim Kardashian’s personal trainer Melissa Alcantara, on how they keep both their physical and mental health on track. From freezing-cold showers to cheeky power naps, the fitness fanatic’s insightful interviews are described as ‘sunshine in a podcast’. “I wanted to speak to people I admire and find inspirational, to find out what they do to stay physically active and mentally strong”, he explained to me. “I’ve interviewed some incredible guests, all with very different and inspiring stories. I hope listeners find the podcasts uplifting and motivating!” Feeling the Freeze! Joe also has an app, and is proud to be an ambassador for lululemon, which creates technical athletic clothes for yoga, running, working out, and ‘most other sweaty pursuits’, and to be part of the lululemon campaign, which focuses on how exercise, movement and wellness makes us feel. Guided by Wim Hof (aka The Iceman), Joe filmed his first ice bath experience live on The Body Coach TV, and is now a firm fan of taking the plunge. “I used Wim’s incredible breathing techniques to prepare myself for my first-ever ice water exposure in 1.3 degree C.” he explains. “It’s incredible how much energy and focus I get after being in the cold water,” he says of his now-regular full ice-bath immersion. “It really takes away stress and tension from my mind and body… I’ve never felt more alive in my life! What an experience…” All for charity… Children In Need, Comic Relief & Soccer Aid In Nov 2020, the philanthropic YouTube sensation undertook a gruelling 24-hour workout challenge for BBC Children In Need. “It was one of my proudest achievements ever and we raised over £2.5m for children and families across the UK. As an ambassador for this is a charity, it’s one that is close to my heart, and all the money raised supports local charities and projects, including those which focus on mental wellbeing, loneliness and isolation, or support families facing poverty and deprivation caused by the pandemic.” Joe gave the nation a very special lockdown PE lesson for BBC One’s one-off charity show ‘The Big Night In’, too, seeing Children in Need and Comic Relief join forces for the first time and the country coming together to raise money for the coronavirus crisis, thank frontline workers and lift the nation’s spirits. Fronted by Davina McCall, Lenny Henry, Paddy McGuinness and Matt Baker, the fundraising show also featured Judi Dench, Rob Brydon, Catherine Tate and Katherine Jenkins. “Most of the work I do is for BBC Children In Need, for which I’m the ambassador for sports fundraising,” he told me. Although there’s been football fame, too, with Joe playing on a star-studded pitch alongside Ben Shephard, Lee Mack, Jamie Redknapp, John Terry and Joe Cole. “I also do Soccer Aid for UNICEF. I absolutely love it, so if they ask again, 100% I'll be back!”
Feel Good Food
His latest cookbook offering, ‘Feel Good Food’, focuses on eating to feel good, taking Joe in a new direction. His inspiration for pivoting to writing about food to feel good? “There’s been a massive shift in my narrative over the last couple of years, especially through the pandemic and the links that have surfaced between mental health, the food we eat and the exercise we do,” Joe explains. “There’s always such a big emphasis on food for fat loss and getting lean by cutting things out, but actually, I think the most important thing that draws people back to healthy food and home cooking is the feeling they get when they spend time in the kitchen, creating wonderful recipes with their family and enjoying the food and the energy it gives you.” ‘Feel Good Food’ is fit to bursting with bounteous tasty, healthy recipes devised by the fitness champ. “I’m so passionate about helping people to eat well, live well and feel fantastic. I want to bring a bit of joy back into eating and home cooking, and for me now, and moving forward, my approach is about promoting good mental health, too.’ From energy-boosting breakfasts to mood-boosting main meals, he says what we eat each day has a huge impact on how we feel. “It can improve our sleep, increase concentration, reduce our stress-levels, and improve our general mental wellbeing. In ‘Feel Good Food’, Joe Wicks has created tasty and easy meals which are quick to get on the table and will have you and your family feeling your best. He says there’s a big conversation that needs to be had around just how much food impacts our mood. “I think people often believe adequate exercise and sleep is enough to feel fine, but if your diet consists of mainly heavily processed foods, then this isn’t going to give you energy, and will instead bring you down. ‘Feel Good Food’ is about getting in the kitchen and enjoying the process of prepping food, understanding what you’re putting in your body and how this can benefit our energy levels, focus, attention and mood.” Joe’s no junk food junkie. “For me, personally, when I eat junk food I notice I can be more snappy and irritable. Allowing myself treats every now and then is totally fine, but I’ll always come back to nourishing my body with food that makes me feel good. It’s something I’m really passionate about – food, sleep and exercise are all very important to me, because without one of them, it’s very easy to feel off balance.” Feel Good, Feel Energised He says now is more important than ever to start eating food that makes you feel good. “We’re in a time where it’s so easy to get fast food delivered to your door, or to grab a ready meal from a supermarket, but these meals have such highly processed ingredients that they aren’t going to give you energy, and an excess can hold you back from really feeling your best self. When you have great ingredients in your cupboard and access to recipes that you can bang out in 15/20 minutes, it’s going to set you up for a day of energy, leaving you feeling more focused, calm and tolerant. This particular cookbook is slightly different from those he’s previously created - what can readers expect to take away from it? “My ‘Lean in 15’ books were very much based solely on body image. But that was a decade years ago now and my message has changed a lot since then – looking good is a big motivation but it doesn’t always pull you back.” “Feeling good and feeling energised and experiencing the mental and physical benefits of great food and exercise, that’s what brings you back to a cookbook. I think this book contains a really important message for everyone going through a difficult time at the minute – there’s still a lot of anxiety and people feeling low, especially with COVID still lingering, so putting good food in your body means you’re giving yourself the best chance to take on the day feeling energised.” Waste Not & Batch Cook to Balance Life Have any significant life experiences inspired the book? “100%,” he says. “Becoming a parent and trying to balance work (e.g. filming my workout videos) and life (like trying to get the kids to bed and have enough sleep myself) has inspired me to think more about batch cooking and family-style food, hence the pies, the curries and chillis – they last 2 or 3 days in the fridge, too! For me, batch cooking means leftovers, which in turn means less hassle in the kitchen as well as fewer dishes, which is great if you’re a fan of speed and simplicity like me.” “Not all of the meals in the book will be 15 minutes, but I can guarantee they’re all simple and full of flavour. I wanted this to be a book that people buy, not just because they support me, but one they can actually use and return to time and time again. Parents and those who work are often so short on time that I wanted to make sure there were quick and simple recipes that would be great for them, as well as make them feel good, and I really think we’ve achieved this!” Feel Good Recipes So, how will these recipes make readers feel good? “Food is our energy source… it’s as simple as when you’re putting healthy fats, the right balance of proteins and delicious carbohydrates into your body, you’re going to feel the benefits. Then, when you experience the positive impacts, you’re going to want to come back to it. It’s also all about the basics, I don’t list calories or track macros because I don’t want to confuse people, I want everyone to be able to enjoy these recipes, to get back into the kitchen and keep things simple,” he says. “Don’t get me wrong, in the moment when you’re eating a chocolate bar or ice cream, it’s going to taste good, but it’s likely to be followed by an energy drop, bloating and tiredness. But with these recipes, putting foods in your body that are high in flavour but contain all the essentials will make you feel so good without the element of stress in the kitchen.” Boost Your Mood… with Food! Joe’s top tip for food mood boosting? “The most important things for me are consistency and getting organised. It can be quite stressful trying to cook meals if you know you haven’t got all the ingredients, but getting everything lined up beforehand can really help with this. Having ingredients you need in the house and prepping parts of your meal where possible in advance can really set you up for success. For example, you can have breakfast ready for when you wake up and can take lunch with you on-the-go, meaning you don’t have to rely on spending money whilst you’re out. I think it’s good to know that this doesn’t always have to be a strict plan, but can be worked into your lifestyle, getting into the habit of bulk buying and batch cooking are great ways to stay consistent. If you’re exercising and putting great food into your body, you will feel better, you’ll have more energy to exercise, which in turn means you’ll sleep better, and you’ll start to see and feel the links between everything.” Dishes with the Wow Factor His fave recipe from the book? “This book has 100 recipes with 100 images which I’ve never had before, so it’s very hard to choose… But, if you’ve followed me for a while and have looked at any of my other books, I always have a filo pie included. In one of my first ever books, the red ‘Lean in 15’, I had a Joe’s Chicken Pie. But in ‘Feel Good Food’, we’ve gone above and beyond with Joe’s WOW Chicken Cauliflower Leek and Bean Pie. It’s super creamy with a wonderful sauce and a lovely crispy filo pastry on top – it tastes AMAZING and I think it’s the best recipe in the book!” Sounds absolutely delicious… Joe’s carefully catered for everyone, and every time of the day. “I’ve broken this book down into sections such as snacks, small but satisfying plates, comfort foods, speedy recipes, crowd pleasers and sweet treats. There’s something for everyone. This is the most varied book I’ve ever created and I’ve really thought about both people who live alone and those living with friends or family – it’s an accessible book that I hope will be enjoyed by all.”
Make Small Changes
Feeling motivated to make some changes? “It can feel quite scary and complicated or confusing, but really it’s just about making small daily choices and being consistent,” Joe discloses. “I enjoy a chocolate bar and a gin & tonic just like you, but I stay active and I mainly cook healthy food at home.” “Try to shift your mindset from being about body weight, fat loss or body image, and focus on your mental health. When you do that, you’ll realise what exercise and healthy food really is about. Then, when you live that lifestyle long enough, you will get stronger, leaner and fitter.” He says the most incredible thing about the human body and mind is that we have the power to change it. “We can work on anything we want and achieve anything we want when we commit to it.” “I want people to acknowledge their mental strength and their ability to change.” he says. “Regardless of how physically fit or unfit, or how unhappy, you may be feeling, it is only temporary, and things can, and will get better when you start making small changes, one day at a time.” Plus, of course, 'Feel Good Food' will help us well on our way. “I hope it gets people excited about food again. I’ve also got top tips in there where I share how to prep and store things. The mission with this book is to get people feeling good and to allow families and friends to sit together and enjoy food whilst connecting.” Fitter, Healthier, Happier Launched in 2024, the latest book from the bestselling author – ‘Fitter, Healthier, Happier!’ – is the perfect guide for children on the key ingredients to a healthy, happy body and mind, while Joe hosted his first-ever Joe Wicks Festival at Kew in summer 2024. In store for 2025? “I’m going to be a Dragon!” Joe reveals. As a pioneer of the health and wellness industry, Joe snapped up the chance to be a Guest Dragon and is looking forward to “sharing my experiences and hopefully helping some amazing business reach their full potential!”
Joe’s Top Exercise & Nutrition Tips:
Joe’s top exercise/nutrition tips: · Definitely visit The Body Coach on YouTube www.youtube.com/thebodycoachtv for loads of workouts... from beginner and low-impact, to more advanced. You can do these great workouts with no equipment in your tiny little living room. If you’re after something else, other experts do yoga, Pilates… there’s so much content online that’s free! · Be that person who takes control. Set yourself some goals, no matter how big or small, and go and smash them! Take the first step. Enjoy the journey and believe in yourself. · Choose a workout, press play, just do something, even if it’s 10 or 20 minutes. You’re going to feel better, more energised, and your motivation will be waiting for you right there at the end when you’ve finished that workout! · Focus on the little wins - all big journeys start with small steps. · Finally, focus on getting a good night’s sleep and having some good food in your body, because without good sleep and nutrition you'll be tired, sluggish and have no motivation to train. So, it's a case of getting your food, fitness and sleep sorted, taking them all seriously, and getting them into your life as best you can! To find out more, visit: www.thebodycoach.com Follow Joe on Insta @thebodycoach © Angela Sara West 2024 @angela_sara_west Photos: Conor McDonnell & Maja Smend
