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Resistance Week 4
Tip of the Week
Try and Move up a level in the resistance exercises this week.
Don’t forget to warm up and cool down and log how you are doing in your exercise diary.
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 Reps are
3 Sets of each exercise x 15 Reps
80g wholegrain rice
1 onion (150g)
5cm piece fresh root ginger
2 garlic cloves
1 red pepper (150g)
1 small courgette (150g)
1 tablespoon rapeseed or olive oil (15g)
35g Thai green curry paste
400g tin light coconut milk
400g tin butter beans, drained and rinsed
1 tablespoon toasted cashew nuts (10g)
Freshly ground black pepper
Handful fresh coriander leaves, to garnish (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 or 25 minutes for perfectly cooked rice.
Meanwhile, peel the onion and cut into thin slices. Peel and finely grate the ginger and garlic. Remove the core from the red pepper and cut into small pieces. Top and tail the courgette and cut into quarters lengthways, then chop.
Heat a non-stick pan over a medium to high heat. Add the oil and sauté the onion for 2-3 minutes until softened and beginning to brown around the edges. Stir in the garlic, ginger and curry paste and cook for another 1-2 minutes, stirring. Season with pepper.
Tip in the red pepper, courgette and butter beans and pour in the coconut milk, stirring to combine. Reduce the heat and simmer for 6-8 minutes until the vegetables are tender and the sauce has nicely thickened.
Ladle the rice into bowls and add the Thai green butter bean curry. Crumble over the cashew nuts and scatter on top with the coriander leaves, if liked to serve.
* Suitable for vegetarians
* Suitable for batch cooking
