Week three is all about PHYSICAL ACTIVITY. Not only is physical activity great for your mind, body, and energy levels but it can help you to lose weight too by burning calories.
In this module we will help you to learn more about how much physical activity you should be doing; goal setting; and exercise inspiration.
Recipes of the week
Meat/Fish Main Meal
Vegetarian Main Meal
Warm Blueberry & Banana Oats
Breakfast is the most important meal of the day, you need plenty of energy to be super productive. Here is one tasty option if you are running out of ideas!
Calories: 100Servings: 1
Maple syrup (+extra)
Cacao nibs (optional)
Chia seeds (optional)
To start, mix your oats with the oat milk in a saucepan and place on a medium heat hob.
Add a tablespoon of maple syrup and mix with a wooden spoon until it thickens.
Once it's thick like you like it (if you want it runnier simply add a little more milk), spoon it into your breakfast bowl.
Slice up your banana and arrange it on your oatmeal. Add the blueberries, and any extra toppings; we suggest cacao nibs for a little crunch and chia seeds. Drizzle some maple syrup on top and it's ready for you!
Risotto with Peas and Bacon
Peas and bacon are a great combination, especially in this creamy risotto dish. Ensure you add the stock slowly and continue stirring for the best results.
Calories: 318Servings: 3
Small Brown Onion, finely diced
Slices of Bacon, diced
Garlic Clove, crushed
Chicken Stock, heated through on the stove
Sprinkling of Parmesan Cheese
Defrost the peas by placing them in a bowl of cold water for five minutes. Drain and set aside.
In a small frying pan, fry the bacon pieces in some olive oil until cooked. Once they’ve started to crisp up, set aside with the peas.
In a medium saucepan, fry the onion gently into the butter until softened.
Over medium heat, add the garlic and the risotto rice and cook for two minutes whilst stirring.
Add the white wine and stir until the liquid has been absorbed.
Slowly add the hot chicken stock 1/2 a cup at a time, stirring constantly and ensuring the liquid has been absorbed in between each addition.
To test whether the rice is ready, bite into a single grain - it should be soft but slightly al dente.
Add a little more chicken stock if a softer, more soupy consistency is preferred.
Finish off by stirring through the remaining butter, peas and bacon.
Taste and season with salt and pepper as required. Sprinkle some freshly grated parmesan to serve.
Sweet potato chickpea curry
This is a tasty vegetarian alternative to a classic Indian recipe. The chickpeas offer a nice texture to this creamy curry. Serve with either rice or naan bread.
Calories: 550Servings: 4
Chopped onion (small)
Chopped Butternut Squash & Sweet Potato
Start by cooking the chopped onion in olive oil for five minutes until it has softened.
In a separate pan, cook the butternut squash & sweet potato with olive oil until soft. When cooked, mash thoroughly with a fork and keep aside.
Add the garlic and ginger to the onion and cook for three minutes.
Then add all the spices and season with salt and pepper.
Cook for a further five minutes until it’s well combined.
Add the drained chickpeas, butternut squash and sweet potato mash. Mix well with a wooden spoon and cook for five minutes.
Finally, add the coconut milk, tomato paste and butter - and cook for a final 20 minutes.
To serve, mix in the fresh coriander, and add either rice or naan bread.
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.
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!
6-Minute Ab Burn
Do this six-minute workout anytime anywhere to set your abs on fire and get your heart racing. No equipment is necessary.
Lower Body Workout
As the saying goes - never skip leg day. In this session, you’ll be put through your paces and your legs will definitely be on fire. If you don't have dumbbells, use two heavy water bottles or other weighted objects that are easy to grip onto.
Sleep & Meditation
Get relaxed listening to the soothing sounds of the sea.
Morning Body Scan
In this session, you'll focus on bringing energy into your body to start the day.