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Resistance Week 5
Tip of the Week
It is time to change it up a bit, we are going from Reps to timed exercise sessions.
Health Related Fitness Retest
It is week 5 it is time to retest your Health Related Fitness Test, and log how you are doing in your exercise diary.
Don’t forget to warm up and cooldown.
The Six Resistance Exercises
Lower body – Squats and Lunges
Upper Body– Press up/ Tricep Dip
Core – Plank/ Holding sit up
Beginner/ Moderate/ Advanced
This Weeks we are moving in to timed sessions.
3 Sets x 30 seconds for each set of exercises
80g wholegrain rice
1 onion (150g)
1 garlic clove
1 small red pepper (125g)
1 tablespoon rapeseed or olive oil (15g)
1 teaspoon ground cumin (5g)
1 teaspoon ground turmeric (5g)
1 teaspoon ground coriander (5g)
1 teaspoon garam masala (5g)
400g tin chopped tomatoes
400g tin chickpeas, drained and rinsed
2 tablespoons raisins (20g)
40g natural yoghurt
1 tablespoon toasted flaked almonds (10g)
Freshly ground black pepper
Handful fresh coriander leaves (optional)
Put the rice in a pan with 250ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer gently for 25 minutes for perfectly cooked rice.
Meanwhile, peel and dice the onion, Peel and crush the garlic. Remove the core from the red pepper and dice.
Heat a non-stick pan over a medium to high heat. Add the oil and then sauté the onion and red pepper for 2-3 minutes. Stir in the garlic and spices and then sauté for another 1-2 minutes.
Pour in the tomatoes and chickpeas, stirring to combine. Add the raisins and season with pepper. Cover, then reduce the heat and simmer for about 5 minutes until heated through.
Ladle the chickpea masala into bowls and garnish with a dollop of yoghurt and a sprinkling of coriander, if liked to serve.
* Suitable for vegetarians
* Suitable for batch cooking
