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Resistance Week 2
Tip of the Week
It is all about your speed of movement, take your time, slow and steady.
Don’t forget to warm up and cooldown 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
2 Sets of each exercise x 20 Reps
100g wholewheat noodles
1 onion (150g)
1 red pepper (150g)
1 carrot (150g)
1 garlic clove
5cm piece fresh root ginger (10g)
150g mangetout
1 tablespoon rapeseed or olive oil (15g)
400g tin black beans, drained and rinsed (250g)
2 tbsp reduced salt soy sauce (30g)
½ teaspoon dried chilli flakes, (2.5g)
2 teaspoons toasted sesame seeds (10g)
1 tablespoon of honey (20g)
Place the noodles in a pan and cover with water. Bring to the boil, then reduce the heat and simmer for 10-12 minutes until soft but have a slight chew.
Meanwhile, peel and thinly slice the onion. Remove the core from the pepper and cut the flesh into thin slices. Peel the carrot and cut into matchsticks. Cut the mangetout into strips. Peel the garlic and ginger and then finely grate.
Heat a wok or large non-stick frying pan over a high heat. Add the oil and then tip in the onion and stir-fry for 1-2 minutes until just beginning to colour. Tip in the chilli, tossing to combine. Add the garlic and ginger, red pepper, carrot and stir-fry for another 2-3 minutes until the vegetables are tender but still crunchy, adding a tablespoon of water if you think it needs it.
Tip in the black beans and cooked noodles, then sprinkle over the soy sauce and honey. Continue to stir-fry for a minute or so until the beans and noodles are hot. Add the mangetout and stir-fry for another minute.
Divide the black bean stir-fry with noodles into bowls and scatter over the sesame seeds to serve.
* Suitable for vegetarians
