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Michelle's Exercise Plan - Day 2

Resistance Week 1

Resistance Exercise

Exercise is so important for everything.

This year we have identified six key exercises that everyone needs to master.

These six resistance exercises will help you when you retest your Health Related Fitness Test every two weeks.

New This Year The Exercise Diary

This year we have included an exercise diary, it will help you to keep track on how you are doing each week.

You can download your related fitness and exercise diary these are located in the exercise library.

There are three levels to each exercise Beginner/Moderate/Advanced

It important to start at the level that is comfortable for you.

The Six Exercises are

Lower body – Squats and Lunges
Upper Body– Press up/ Tricep Dip
Core – Plank/ Holding sit up

Don’t forget to warm up and cooldown.

Resistance 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.

This week it is
1 set of each exercise x 20 Reps

Food & Recipes - Day 2

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

Paul’s Salmon Tin Foil Dinner


View the full recipe
The Ingredients

250g potatoes
400g bunch asparagus
2 tablespoons rapeseed or olive oil (30g)
1 teaspoon garlic granules
2 x 130g boneless and skinless salmon fillets
250g cherry tomatoes on the vine
Freshly ground black pepper

Download PDF
The Method

Preheat the oven to 180°C (350°F), gas mark 4. Cut the potatoes into slices, then place in a colander and rinse off any excess starch. Place in a tea towel and dry well. Trim the asparagus spears.

Line a baking tin with tin foil. Scatter over the potato slices and drizzle with the half the oil. Season with pepper, then sprinkle the garlic granules on top. Mix until evenly combined and bake for 9 minutes.

Remove the tin from the oven and turn the potatoes over. Make space for the salmon fillets, then season with pepper and nestle in the cherry tomatoes on the vines. Drizzle with a little more of the oil and roast for another 5 minutes.

Remove the salmon from the oven and scatter over the asparagus and drizzle with the rest of the oil. Roast for 6-7 minutes until the salmon is tender and the potatoes and asparagus are cooked through. Check that the salmon is cooked with a sharp knife. Arrange the salmon on plates with the potatoes, asparagus and cherry tomatoes to serve.

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

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 ×