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Darragh's Exercise Plan - Day 1

Cardio Week 1


Make sure you start with your Health Related Fitness Test.

New this year we have an exercise diary that will help keep you on track with your exercise each week.
You can download the pdf forms they are located in the exercise library.

Each week there will be some tips to help you with the ultimate goal of running at the 5k event.

Cardio Tip of the week

It is all about getting out and getting started, first step is to look at your pace and breathing when you are jogging and walking. Do not forget to warm up and cooldown and log your results in your Exercise diary.

Cardio Plan Session one jogging

Walk for 3 mins
Jog for 1 min
Repeat 7 times

Food & Recipes - Day 1

Download This Week's Shopping List
Main Meal of the Day

Chicken & Veggie Pizza


View the full recipe
The Ingredients

100g cherry tomatoes
100g mushrooms
1 small red pepper (150g)
100g mozzarella ball
2 wholemeal pitta breads (112g)
3 tablespoons passata (Italian sieved tomatoes) (45g)
½ teaspoon garlic granules (2.5g)
200g cooked chicken, diced or shredded
Freshly ground black pepper
Handful of fresh basil leaves, to garnish (optional)

Download PDF
The Method

Preheat the oven to 190C, (375F), gas mark 5. Chop the cherry tomatoes in halves. Cut the mushrooms into slices, then remove the core from the red pepper and cut into slices. Dice the mozzarella.

Put the pitta breads on a baking sheet and place in the oven for 1-2 minutes to warm it up. Transfer to a chopping board and carefully cut each one open to give you two halves. Arrange them back on the baking sheet, cut side down.

Spread over the passata, leaving a rim around the edges and sprinkle over the garlic granules. Scatter over the vegetables with the mushrooms. Add the chicken and scatter the mozzarella on top. Season with pepper.

Place in the oven and cook for 12-15 minutes until bubbling and lightly golden. Cut the pizzas into slices and arrange on plates to serve.

* Suitable for vegetarians if plant-based alternative is used instead of chicken

Have you followed your Food Plan Today?

Well done, keep up the good work

Operation Transformation 2024 ×

Don't worry, get back on track tomorrow! You can do it!

Operation Transformation 2024 ×