Essential Fitness 21 Day Challenge – Day 7

That’s it you’ve completed 1 week!!!!  Well done.  Hopefully you’ve enjoyed your first week of our 21 day challenge.  Only 2 more weeks to go 😉 I’m looking forward to next week so for today it’s time to test your fitness

WORKOUT 7

FITNESS TEST!

Repeat this fitness test you completed before starting this challenge and compare your results.  You might be pleasantly surprised!  Why not share your progress with me on Facebook and let me know how well you’re doing J

After a brief warm up of walking on the spot (or around the garden) or the warm up video perform each exercise for 1 minute and note the total of each.  Keep this safe to refer back to.

After each exercise have 2 mins rest before performing the next exercise.

Exercise 1 – Squats

Exercise 2 –  Push ups

Exercise 3 – Sit ups

Exercise 4 – Burpees

NUTRITION TIP 7

Add beans, lentils and pulses to stews, bakes and salads. Beans and pulses count as one portion a day.

Lunch Recipe : make a batch and portion out into containers for a nutritious ready meal.

Filling and hearty. Caribbean Bean and Rice Soup

1 tbsp sunflower oil
1 medium onion, chopped
2 garlic cloves, minced
2 stalks celery, chopped
2 carrots, chopped
2 bay leaves
4 tsp paprika
3 cups tomato juice
1/2 cup tomato paste
2 – 2 1/2 tsp dried thyme
1 small green bell pepper, seeded and chopped
1 small red bell pepper, seeded and chopped
3 cups vegetable bouillon
1 (400g) can coconut milk
½ cup long-grain rice
1 (400g) can red kidney beans
sea salt and black pepper for the croutons
3 cups day-old bread cubes
2 tbsp olive oil

Method

1) Heat the oil in a large saucepan, then add the onion and cook over medium-high heat for 5–7 minutes until the onion is soft. Add the garlic, celery, carrots, peppers, bay leaves, and 2 teaspoons of paprika, and cook for another 5 minutes.

2) Stir in the tomato juice, tomato paste and thyme leaves, then cook for 5 minutes. Add the bouillon, coconut milk, and rice. Bring to a boil, reduce the heat, cover, and simmer for 30 minutes.

3) Add the kidney beans and cook for another 15 minutes. Remove the bay leaves and season to taste with salt and pepper before serving garnished with croutons.

4) To make the croutons, toss the cubes of stale bread with the olive oil, 2 teaspoons of paprika, and thyme. Spread in a single layer on a baking sheet, and bake at 375°F for 4–5 minutes until golden brown.

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