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

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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

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Snack – 1oz Almonds, 1 oz sunflower seeds, 1oz mini dark chocolate chips (mixed together)

Dinner – Homemade Chicken & Kale Curry, served with Wholegrain Basmati Rice.

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(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 

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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