You can have all the knowledge about nutrition and physical activity to lose weight, but without the right mindset, none of it can be implemented. That’s why week five is all about GAINING CONTROL.
You’ll learn more about hunger; managing apses; identifying triggers; food persuaders; keeping positive, and challenging unhelpful thinking.
Recipes of the week
Meat/Fish Main Meal
Vegetarian Main Meal
Spinach pancakes & smoked salmon
This recipe is a great way to incorporate greens into your morning meal, whilst keeping it super tasty! You will need a stick blender or food processor.
Calories: 475Servings: 4
Finely chopped Dill
Start by mixing the sour cream, juiced lemon and finely chopped dill in a bowl, and reserve for later.
Now let's make pancake batter. Put the baby spinach in a colander and pour over a kettle of boiling water. Leave to cool for a few minutes, then squeeze out as much water as you can and chop thoroughly.
Add the milk, eggs and butter into a bowl and mix together. Put the spinach into the bowl and blend using a stick blender. You can also do this in a food processor or a smoothie blender.
Slowly add in the flour, baking powder and a teaspoon of salt. Blend until combined.
Heat your frying pan and add ½ a tablespoon of olive oil. When the pan is hot, use a ladle to pour in the pancake batter.
When bubbles start to form, flip the pancake over and cook for a further minute.
Continue until you use up all the batter, this recipe should make around 16 American-style pancakes.
Serve the pancakes layered up, along with the smoked salmon, a drizzle of olive oil, fresh dill and lemon wedges.
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 just as good as it sounds.
Calories: 518Servings: 1
Pre-cooked Puy Lentils
Sweet Chilli Jam
1 small handful
Grill the halloumi slices for five minutes until they start to brown.
Combine the lentils and sun-dried tomatoes into a bowl.
Add the halloumi and lentils to the bowl and dress with the sweet chilli jam.
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.
Hiit For Beginners with Dumbbells
A beginner's workout focusing on getting the whole body moving and the heart pumping. This workout will incorporate dumbells. If you don't have dumbbells, use two heavy water bottles or other weighted objects that are easy to grip onto.
Cardio & Core Workout
Get your heart pumping and your abs burning with this 20-minute workout. 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
A breathwork session designed to help you switch off, relax and move from a long day into a peaceful, calm state.
A calming rainy day
Listen to the soothing sounds of rain as you fall asleep.