Proof you CAN totally transform your body in just four weeks: Woman who hated the gym makes a few simple changes to her lifestyle with impressive results

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After a month of indulgence, with a new year comes the inevitable health and fitness drive.

And if you're looking for some New Year's fitness motivation, one writer from London proves just how easy it is to totally transform your body in just four weeks with a few simple changes.

Sam Lewis, 26, was a self-proclaimed 'gym phobe' but with a beach holiday on the horizon, she decided to overhaul her lifestyle and get in the best shape of her life. Here's how she got on...

Sam Lewis, 26, left, before, and, right, after, decided to totally transform her body in just four weeks. She embarked on a healthier eating regime and hit the gym four times a week - with impressive results 

The idea of going to the gym has always filled me with dread, so much so that I decided some years ago it just wasn’t going to be for me.

Instead, I watched my weight by skipping meals and cutting out carbohydrates, which was unsustainable and seriously unhealthy.

Six months ago, with a beach holiday on the horizon, I decided to make a big lifestyle change and signed up with a personal trainer.

But while I was actually enjoying working out for the first time ever, my busy job and all too often late night McDonald’s binges meant the results were not showing as quickly as I’d hoped.

So, I decided to kick my newfound fitness obsession into high gear and see what I could achieve if I committed to a strict four-week programme. Here, I reveal a week-by-week programme of how I achieved my new body - and how easy it is for you to as well.

WEEK 1

It’s 6.30am and I’m with my personal trainer Jodie Tye (@jodespt) at Frame’s Shoreditch branch. I will be training with Jodie for an hour twice a week for the next four weeks, as well as doing one of Frame’s fitness classes and an hour of Pilates to reduce my stress levels and lengthen my muscles.

Jodie has devised my programme so that our first hour focuses on strength training, which could include anything from suspension training on the TRX to rounds of kettlebell exercises. Our second session is more cardio-based and may involve skipping, burpees and boxing drills.

We’re also working together to come up with a nutritional plan, which consists of high-protein breakfasts, plenty of vegetables and snacks such as nuts and fruit to stave off the afternoon energy slump.

Apart from a weak moment with a pecan pie this week, it’s been easier than expected to cut out sugar and almost instantly my skin is looking better.

Sam, left, before, and, right, after, worked with Jodie to come up with a nutritional plan, which consists of high-protein breakfasts, plenty of vegetables and snacks such as nuts and fruit to stave off the afternoon energy slump

WEEK 2

The biggest change so far has been my diet and I’ve surprised myself at how much I’m enjoying preparing my meals. My bank balance is also looking healthier as result of me bringing my own food into work, as before I was regularly eating breakfast, lunch and dinner out of takeaway pots.

It’s been great trying out different classes at Frame, particularly reformer Pilates which involves performing mat-based Pilates on a resistance machine. I’ve been to a couple of beginner sessions to get used to the ‘reformer beds’ and already I can see it’s helping to improve my flexibility and strengthen my core.

It has been hard making sacrifices this week, like not having an alcoholic drink in the pub on a Friday night, but I’m determined to stay focused - especially after I measured myself and I’ve lost half an inch off my arms, bust, hips and thighs.

Sam worked with personal trainer Jodie Tye at Frame’s Shoreditch branch for an hour twice a week, as well as doing one of Frame’s fitness classes and an hour of Pilates

WEEK 3

I’m feeling so much stronger and fitter and I’m now lifting heavier weights and have increased my sprint speed on the treadmill to 17mph. This is a massive personal achievement as just a few weeks ago running at 10mph made me feel like my lungs were going to burst out of my chest.

Jodie is also putting me through my paces outside of the gym studio and has me running up and down the tube escalators and doing tricep dips on the edge of my sofa.

Thankfully all the hard work seems to be paying off and I’ve noticed my shoulders and arms are looking especially toned and sculpted.

While I’m sticking to my diet plan, I’ve started to crave pizza so Jodie recommends that I make one with a cauliflower base, which I gave a whirl. It won’t put Domino's out of business but it’s a surprisingly tasty alternative.

WEEK 4

I can’t believe how much my body has changed in such a short space of time. I have dropped from a size 12 to a size 10 and lost an inch from everywhere on my body.

Don’t get me wrong, I like my curves but like so many women I desperately wanted to tone up my wobbly bits.

In total I’ve lost an inch off my arms, bust, hips and thighs but more importantly I feel better than ever and am full of energy and confidence.

I couldn’t have done any of this without my trainer, who has been incredibly supportive and kept me on track. Jodie has pushed me to my limits with her ‘go hard or go home’ attitude and helped me to achieve a level of fitness I never thought was possible.

I’m still struggling to recognise the girl who now lives in lycra, wakes up long before sunrise to workout and turns down cake but I think she’s here to stay.

Speaking about the new regime, Sam said: 'I’m feeling so much stronger and fitter and I’m now lifting heavier weights and have increased my sprint speed on the treadmill to 17mph. This is a massive personal achievement as just a few weeks ago running at 10mph made me feel like my lungs were going to burst out of my chest'

Sam said the biggest change was her diet and she surprised herself at how much she enjoyed preparing meals. 'My bank balance is also looking healthier as result of me bringing my own food into work, as before I was regularly eating breakfast, lunch and dinner out of takeaway pots,' she said