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Noel's Exercise Plan - Day 21

Resistance Week 3

Resistance Week 3

Tip of the Week

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 21

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Main Meal of the Day
Breakfast
Lunch
Snacks

Spinach & Lentil Dahl

spinach-and-lentil-dahl/

View the full recipe
The Ingredients

1 onion (150g)
1 head of broccoli (300g)
2 garlic cloves
5cm piece fresh root ginger
1 tablespoon rapeseed or olive oil (15g)
1 teaspoon ground turmeric
1 teaspoon ground cumin
175g red lentils
875ml water
30g baby spinach leaves
1 wholemeal pitta bread (56g)
Freshly ground black pepper

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The Method

Cut the onion in half, then peel and finely chop. Cut the broccoli into tiny florets. Peel and finely grate the garlic and ginger.

Heat a non-stick pan over a medium heat and add the oil. Saute the onion for 2-3 minutes. Add the garlic, ginger, turmeric and cumin and sauté for another 1-2 minutes. Stir in the lentils and then pour in the water and season with pepper.

Bring the dahl to the boil, then reduce the heat and cover with a lid. Simmer for 15 minutes. Stir in the broccoli and cook for another 4-5 minutes until tender. Stir in the spinach and allow to wilt.

Toast the pitta bread and cut in half. Divide the spinach & lentil dahl into bowls and arrange on plates with a piece of the pitta bread. Season with pepper to serve.

* Suitable for vegetarians

* Suitable for batch cooking

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!

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