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Noel's Exercise Plan - Day 35

Resistance Week 5

Resistance Week 5

Tip of the Week

It is time to change it up a bit, we are going from Reps to timed exercise sessions.

Health Related Fitness Test Retest

It is week 5 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 we are moving in to timed sessions

3 Sets x 30 seconds for each set of exercises

Food & Recipes - Day 35

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Main Meal of the Day

Rainbow Chilli


View the full recipe
The Ingredients

1 butternut squash
1 onion (150g)
1 garlic clove
1 red pepper (150g)
1 small courgette (150g)
1 tablespoon rapeseed or olive oil (15g)
1 teaspoon ground cumin (5g)
1 teaspoon dried chilli flakes (5g)
1 teaspoon ground turmeric (5g)
400g tin chopped tomatoes
400g tin black beans, drained and rinsed
50g natural yoghurt
2 tablespoons toasted flaked almonds (20g)
Freshly ground black pepper
Handful fresh coriander leaves (optional)

Download PDF
The Method

Peel the butternut squash and cut in half, then scoop out the seeds and dice the flesh. Peel and finely chop the onion. Peel and crush the garlic. Remove the core from the red pepper and dice. Top and tail the courgette and dice.

Heat a non-stick pan over a medium heat. Add the oil, then tip in the onion and sauté for 2-3 minutes until softened. Season with pepper. Tip in the butternut squash, red pepper and courgette and sauté for 2-3 minutes.

Stir the spices into the pan and cook for 1-2 minutes, stirring. Stir in the garlic and then tip in the tomatoes and black beans and bring to a simmer. Cover with a lid, then reduce the heat and simmer for 15-20 minutes until all the vegetables are tender.

Divide the rainbow chilli into bowls and add a dollop of yoghurt and scatter over the almonds. Finish with the coriander, if liked to serve.

* Suitable for vegetarians

Have you followed your Food Plan Today?

Well done, keep up the good work

Operation Transformation 2024 ×

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