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Noel's Exercise Plan - Day 49

Resistance Week 7

Resistance Week 7

Tip of the Week

The importance of Exercise, Keep working hard and keep moving.

Health Related Fitness Test Retest

It is week 7 it is time to retest your Health Related Fitness Test, and log your final results 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 there is more sets to do in 30 seconds.

5 Sets x 30 seconds for each set of exercises

Food & Recipes - Day 49

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Main Meal of the Day

Spinach & 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!

Operation Transformation 2024 ×