The Mel C Routine
The Hollywood Routine Series
The Mel C
Stage-ready. Athlete-strong. Finally fuelled.
Sporty Spice was the athlete of the group — the one doing backflips on stage, running marathons for charity, performing at full intensity night after night on world tours. But behind the scenes, she was running on empty. Gregory Joujon-Roche was the first trainer who taught her that food is not the enemy. It is the fuel that makes everything possible.
In Her Own Words
"Gregory was my very first trainer and I owe such a lot to this man. He was the first person who helped take away my fear of food. Carefully and gently, Greg got me to open up about my eating habits." — Melanie C, The Sporty One: My Life as a Spice Girl
The Question That Changed Everything
"Would you put water in your car and try to drive it?"
— Gregory Joujon-Roche to Mel C, on discovering she was performing and training at world-tour intensity on fruit and vegetables alone
The System
The 4 Elements of Her Routine
01 — Mind & Spirit
Mel C described Gregory as more than a trainer — a confidant, a therapist. Because the real work is never just physical. A performer who is at war with her own body cannot give everything to the stage. The One Body One Life® principle: it's your body, your life, your goal. If it's not your goal, it will never be your victory.
Your practice: Write down one thing your body does brilliantly — not how it looks, but what it does. Performs. Recovers. Carries you through. Start from gratitude. Build from strength.
02 — Power Food
A world tour demands the nutrition of a professional athlete. The Sporty Spice diet is built around fuelling that output: complex carbohydrates for sustained stage energy, lean protein for muscle repair and recovery, and healthy fats to keep hormones balanced and inflammation low. More food. Better food. Timed precisely around performance.
The rule: Protein at every meal. Complex carbs timed before and after training and performance. Healthy fats daily. Eat enough to perform at full intensity — and recover fully to do it again tomorrow.
03 — Cleansing
Tour life is brutal on the body. The One Body One Life® cleansing protocol was built for exactly this: daily supplementation without exception, Fat Burning Lemonade to support clean energy and fat metabolism during training, and deliberate recovery protocols to keep the body performing at its peak across weeks and months of consecutive shows.
Daily non-negotiables: Warm lemon water upon rising. Omega-3 oil, calcium, and organic multi-vitamin every day. Fat Burning Lemonade during every training session. Sleep and rest days protected.
04 — Exercise
Mel C learned that more is not always better. A short, well-executed workout beats hours of punishment every time. The One Body One Life® Sporty Spice training approach combines strength for power, cardiovascular conditioning for endurance, and agility for the explosive movement demands of stage performance.
The focus: Explosive strength training. High-intensity cardiovascular conditioning. Agility, coordination and functional movement. Full recovery between sessions.
The Sporty Spice Blueprint
Her Sample Day of Eating
Athlete-grade nutrition · Complex carbs for stage energy · Protein for recovery · Fuelled to perform
Breakfast
Glass of warm water with squeezed lemon
3 organic eggs scrambled with spinach & tomato
½ cup oatmeal with banana & cinnamon
1 Omega-3 oil · 1 Calcium · 1 Multi-vitamin
Fat Burning Lemonade during morning training
Mid-Morning Snack
Performance protein shake
2 scoops Nutrition Complete whey
½ cup frozen berries · 1 banana
1 scoop flax meal · 8oz coconut water
Lunch
6oz grilled chicken breast or wild salmon
8oz cooked quinoa or organic brown rice
Steamed broccoli, asparagus & green beans
½ avocado with olive oil & lemon
1 Omega-3 oil · 1 Calcium
Pre-Show / Pre-Workout
Fat Burning Lemonade — 2 scoops in 8oz water
1 banana
Small handful raw almonds
Clean energy. No crash. Ready to perform.
Dinner / Post-Show
8oz grilled fish or lean meat
8oz cooked quinoa or sweet potato
Steamed spinach & mixed vegetables with olive oil
Large green salad
1 Omega-3 oil · 1 Calcium
Evening Recovery
Nutrition Complete protein shot
1 scoop in 4oz water or coconut water
Small handful raw walnuts
Recovery happens at night. Feed it.
From Her Memoir
"Contrary to what I believed, you can achieve more with a short, well-executed workout than one that's hours long — especially when you support your body properly. You don't need to exercise excessively, or every single day. I felt comfortable and safe with Greg." — Melanie C, The Sporty One: My Life as a Spice Girl
Test, Don't Guess
Know Your Body First
The One Body One Life® methodology taught us that food is information. The approach goes further: before building your routine, know your baseline — your hormones, your gut health, your toxic load, your food sensitivities. That's where real transformation begins.
Why Women Have It Harder — and what to do about it:
Estrogen loves fat — and fat loves estrogen. Women store fat differently, process insulin differently, and face thyroid fluctuations that men simply don't. The answer is not to eat less and train more — it is to fuel correctly, recover fully, and work with your body's actual biology.
Start with the 6 Repeat Offenders: Wheat · Dairy · Eggs · Corn · Soy · Peanuts. Eliminate for 7 days. Reintroduce one at a time. Notice everything.
OMX Organic
Metabolomics
Measures over 100 metabolic markers revealing how your cells produce energy and where your metabolism may be blocked.
DUTCH Complete
Hormone Panel
Estrogen, progesterone, cortisol and adrenal markers. Essential for any woman training hard but not seeing results her effort deserves.
OAT Organic
Acid Test
Over 70 markers revealing your energy production pathways, nutritional deficiencies, and metabolic efficiency at the cellular level.
GI Map
Stool Test
DNA-based stool analysis identifying bacterial imbalances and digestive markers linked to poor recovery, bloating, and performance plateaus.
Total Mycotoxin
Panel
Screens for 31 mold-related compounds that may contribute to fatigue, brain fog, and difficulty making progress despite healthy habits.
HTMA
Test
Hair Tissue Mineral Analysis — reveals mineral deficiencies and heavy metal patterns that directly impair muscle function, energy, and athletic output.
From the One Body One Life® A-List
Your Power Supplements
"You cannot achieve peak fitness without taking supplements. All of my star clients take supplements. No exceptions." — Gregory Joujon-Roche, One Body One Life
Fat Burning Lemonade
For a body performing at Sporty Spice intensity, the goal is clean energy and fat metabolism — not muscle breakdown. Fat Burning Lemonade with L-Carnitine Tartrate supports fat as fuel during every training session, preserves lean muscle, and delivers the clean performance energy a touring athlete demands.
Shop Fat Burning Lemonade →Berberade
When you're fuelling a touring athlete's output with the carbohydrates and protein the body actually needs, insulin management is critical. Berberade optimizes your glucose response — so every meal fuels performance and recovery, and nothing goes to fat storage.
Shop Berberade →It's your body. Your life. Your victory.
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