No journey or lifestyle change comes without its challenges, this is why Week Ten’s booklet is all about OVERCOMING CHALLENGES. This week includes a step-by-step process to follow when you’re facing a challenge or having problems reaching your goals.
Recipes of the week
Meat/Fish Main Meal
Vegetarian Main Meal
Banana and spinach green smoothie
A simple green smoothie for beginners that is healthy, and tastes amazing. It only has 6 ingredients and is ready in no time! For a vegan alternative, use plant based greek style yogurt.
Calories: 302Servings: 1
Unsweetened almond milk
Add all the ingredients to your blender or food processor, and blitz until smooth.
Serve in your favourite smoothie glasses and enjoy!
Chicken Thighs, Tomatoes & Beans
This is a super simple dish that requires very little prep or washing up. Perfect for a busy weeknight dinner!
Calories: 540Servings: 2
Courgette, sliced into rounds
1 small handful
Fresh Oregano, chopped
Salt and Pepper
Preheat the oven to 200 degrees.
Transfer the chicken - skin side up - along with the courgette rounds, cherry tomatoes and drained cannellini beans into a roasting tin.
Drizzle with olive oil and season with salt and pepper.
Roast in the oven for 40 minutes until the chicken is cooked through, turning the vegetables halfway through cooking.
To check the meat is thoroughly cooked, remove it from the tin and cut through on the underside, the juices should run clear.
Serve with the fresh oregano scattered on top.
Lentils, tomato & halloumi jumble
This rapid, tasty and fulfilling dish is a real treat. A filling base with sweet chilli jam, basil & sun-dried tomatoes, it tastes as good as it sounds.
Calories: 518Servings: 1
pre-cooked Puy lentils
sweet chilli jam
1 small handful
sun-dried tomatoes, chopped
Turn the grill to the highest setting. Grill the halloumi slices for 5 minutes until starting to brown.
In a bowl combine the lentils and sun-dried tomatoes.
Add the halloumi to the bowl with the lentils and dress with the sweet chilli jam. Mix well. Add the basil leaves and a drizzle of extra virgin olive oil before serving.
Warm-up and cool down after every workout you complete. Check you're fit to do these exercises with your GP if you have any injuries, medical conditions, or concerns that may prevent you from exercising.
Legs, bums and tums
This workout is designed to get your lower body working whilst driving towards a toned core. Dumbbells are included. If you don't have dumbbells, use two heavy water bottles or other weighted objects that are easy to grip onto.
Six-minute ab burn
Do this anytime anywhere to set your abs on fire and work up a quick sweat. No equipment is necessary.
This workout is short but super high intensity. It’s designed to get you sweating and panting so you can raise your heart rate and burn more calories! No equipment is necessary.
Sleep & Meditation
Countdown for sleep
Using our breath and a simple counting technique to help us drift off to a restful sleep.
Deep bodily relaxation
Find complete stillness in your mind and body with this meditation. You’ll go into deeper relaxation as you move your attention to each part of your body.