DAY NINETEEN


MEAL PLAN.

BREAKFAST.

Smoothie made with 100g mango, 75ml semi skimmed milk, 75ml orange juice, 25g spinach leaves, 10g natural cashew nuts and juice of half a lime. Team with a rice cake topped with 30g reduced fat soft cheese

LUNCH.

Watercress, avocado and mango salad: Toss a handful of bagged watercress, half a diced avocado, quarter of a large mango, and a tbsp each of slivered almonds and sultanas together with 2 tsps olive oil and white wine vinegar to taste.

DINNER

150g cod or other white fish steak wrapped in a slice of Parma ham and baked. Serve with boiled potatoes and green leaves.

SNACKS

1 pot low-fat natural yogurt with a handful of raspberries.  1 or 2 hard boiled eggs.

EXERCISE.

This series of exercises should be completed 4 times in a week every other day, do each circuit three times in total, seeking to do as many exercises as the time allows.

Strength: Push-ups for 30 seconds. Preferably on your toes but moving to your bent knees if need be.

Cardio: Star Jumps (Jumping jacks) for 30 seconds.

Recovery: March (1 minute).

Strength: Squats for 30 seconds. With feet hip-width apart, arms straight out in front of you and spine straight, bend legs as if sitting down.

Keep knees in line with ankles as you squat. Return to standing.

Cardio: Star Jumps (Jumping jacks) for 30 seconds. Recovery: Gentle marching for 1 minute.

Strength: Alternating split-stance bent-over rows for 30 seconds. With a dumbbell in each hand, step left foot forward, bending both legs slightly. Lean forward from waist, abs tight and spine straight, palms facing in. Bend right arm, bringing dumbbell to waist. Lower and repeat on left side, alternating arms. After 15 seconds, switch legs so right foot is forward.

Cardio: Star Jumps (Jumping jacks) for 30 seconds. Recovery: March for 1 minute.

Do circuit three times, then cool down and stretch.