Wednesday Words of Warmth…
Morning All
We’ve made it to “mid week”
Apparently also known as “Hump Day” :/
I learned this from a segment on the Vanessa Feltz Radio 2 show
Every Wednesday I’m up and out early enough to hear a part of the show intended to motivate us & lift our spirits because, so I’m informed, Wednesdays are the tipping point of the week, stress from Monday and Tuesday weighs us down and the weekend seems so far away…
Do you find that?
Well then, I’ve got an idea to brighten up these “hump days”…
Make a play list of your favourite songs.
Good tunes lift everyones spirits right?
Bumper to Bumper traffic on the school run, late trains, grumpy commuters, stroppy kids aren’t so bad when you’re blasting your favourite songs!
Give it a go and when you get a chance have a little boogie along to them, because a little light dancing burns calories too…roughly 100 calories for a 20 min gentle jig – get moving!
A few current faves of mine:
Blame – Calvin Harris
Wrapped Up (Westfunk Radio Mix) – Olly Murs
Shake it Off – Taylor Swift
Uptown Funk – Mark Ronson
Prayer in C (Robin Schultz Remix) – Lilly Wood
Waves – Robin Schultz Radio Edit – Mr Probz
Happy – Pharrell Williams
Check it Out – will.i.am
Waka Waka (this time for Africa) – Shakira
Todays Healthy Menu
Mug of hot water with lemon slice
Breakfast – 1 Slice of toast with 1/4 avocado mashed, topped with a poached egg, served with handful rocket and 5 cherry tomatoes
Snack – Latte Coffee and a banana
Lunch – Rice Salad Medley. Handful of Basmati rice, dessert spoonful of tuna, cucumber, tomato, rocket, asparagus (steamed), Kale (steamed), spoonful sweetcorn
Snack – 1oz Almonds, 1 oz sunflower seeds, 1oz mini dark chocolate chips (mixed together)
Dinner – Homemade Chicken & Kale Curry, served with Wholegrain Basmati Rice.
(Serves 4)
1 tbsp oil
1 onion chopped
250g mushrooms, halved
75g Pataks Madras Curry Paste
410g can chickpeas drained and rinsed
400g can chopped tomatoes
200g bag of Kale
300g Chicken
Heat the oil in a large pan and fry onion for 4 minutes.
Add mushrooms, fry 1-2 minutes
Add curry paste
Add chickpeas
Add tomatoes
Add 150ml water
Cover & simmer for 5 minutes
Add Kale, simmer covered for 5 minutes, stir occasionally
Serve with rice & a dollop of plain yoghurt
358 Kcals
29g Protein
17.3 g fat
23g carbohydrate
8.4g fibre
3g salt
Drink 8 x 8oz glasses of water
Wednesdays “Wicked” Workout
Do as many reps as you can in one minute. Do not rest between moves, rest for 1-3 mins after each full circuit.
Mountain Climbers
Squat and Bicep Curl
Plank Jack (or side to side foot taps)
Tricep Overhead Press with Leg Abduction (30 secs each leg)
Fast Feet Running in Place
Press ups
On the spot Running Butt Kicks
Walking Lunges
Side plank (30 secs each side)
Squatting Low Narrow Row
And remember if you want to work out with us then check out the website for class times and locations, we’d love to see you.
Have a great day and remember, each new day is the perfect time to make it happen 🙂
Melissa
xx
