skip to main content

Noel's Exercise Plan - Day 19

Resistance Week 3

Resistance Week 3

Resistance Tip of the Week 3

Now that you have mastered the exercise movements its time to put some intensity in to your work out.

Health Related Fitness Retest

It is week 3 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 Reps are

3 Sets of each exercise x 15 Reps

Food & Recipes - Day 19

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

Niamh’s Roasted Gnocchi, Cherry Tomatoes & Veggie Sausages


View the full recipe
The Ingredients

20 cherry tomatoes
250g packet fresh gnocchi
2 vegetarian sausages (such as Linda McCartney, Rudds, Denny, Clonakilty (90g))
250g carton mozzarella balls (bocconcini – 125g drained weight or see below)
25g black olives
Handful fresh basil leaves
1 tablespoon rapeseed or olive oil
Freshly ground black pepper
80g baby spinach leaves
2 ripe tomatoes
¼ cucumber
1 tablespoon vinaigrette salad dressing (shop-bought)

Download PDF
The Method

Preheat your oven to 200°C (400°F), gas mark 6. Cut the cherry tomatoes in half and cut the vegetarian sausages into 1cm pieces. Place them both in a large bowl with the gnocchi and drizzle in the oil and season lightly with pepper. Toss until evenly coated and then tip into a large non-stick baking tin. Roast for 25 minutes, stirring after 15 minutes to ensure everything cooks evenly.

Meanwhile, drain the liquid off the mozzarella balls and slice each ball in half. Finely slice the basil leaves. Remove the stones from the black olives and finely chop. After 25 minutes remove the baking tin from the oven and scatter over the mozzarella, basil and olives, stirring gently to combine.
To make the salad, put the spinach leaves in a bowl. Dice the tomatoes and cucumber and scatter on top. Dress with the vinaigrette, tossing to coat.

Divide the roasted gnocchi, cherry tomatoes & veggie sausages among bowls and serve with the bowls of salad alongside.

NOTE: You can use a 125g fresh mozzarella ball instead of the packet of baby mozzarella balls (bocconcini) and cut it into large chunks.

*Suitable for vegetarians

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 ×