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Resistance Week 1
Tip of Week
Find your Range of Movement based on your own fitness and choose from the Beginner/ Moderate/ Advanced movements of the resistance exercises to start.
Don’t forget to warm up and cool down and log how you are doing in your exercise diary.
The Six Resistance Exercises are
Lower body – Squats and Lunges
Upper Body– Press up/ Tricep Dip
Core – Plank/ Holding sit upBeginner/ Moderate/ Advanced
This week it is
1 Set of each exercise x 20 Reps
1 butternut squash
1 onion (150g)
1 garlic clove
1 red pepper (150g)
1 small courgette (150g)
1 tablespoon rapeseed or olive oil (15g)
1 teaspoon ground cumin (5g)
1 teaspoon dried chilli flakes (5g)
1 teaspoon ground turmeric (5g)
400g tin chopped tomatoes
400g tin black beans, drained and rinsed
50g natural yoghurt
2 tablespoons toasted flaked almonds (20g)
Freshly ground black pepper
Handful fresh coriander leaves (optional)
Peel the butternut squash and cut in half, then scoop out the seeds and dice the flesh. Peel and finely chop the onion. Peel and crush the garlic. Remove the core from the red pepper and dice. Top and tail the courgette and dice.
Heat a non-stick pan over a medium heat. Add the oil, then tip in the onion and sauté for 2-3 minutes until softened. Season with pepper. Tip in the butternut squash, red pepper and courgette and sauté for 2-3 minutes.
Stir the spices into the pan and cook for 1-2 minutes, stirring. Stir in the garlic and then tip in the tomatoes and black beans and bring to a simmer. Cover with a lid, then reduce the heat and simmer for 15-20 minutes until all the vegetables are tender.
Divide the rainbow chilli into bowls and add a dollop of yoghurt and scatter over the almonds. Finish with the coriander, if liked to serve.
* Suitable for vegetarians
