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200ml natural yoghurt (4% fat or less) with 150g berries (e.g. strawberries, blueberries) and 1tsp honey, sprinkled with 1 level tsp sunflower seeds.
Salad made from 2 chopped boiled eggs, 1 handful of watercress, a few halved cherry tomatoes, 3 chopped radishes and 1-2 sliced spring onions. Drizzle with oil free vinaigrette and eat with a slice of wholemeal bread spread with a scrape of butter. Plus a handful of grapes.
Spaghetti bolognese made by browning 125g extra lean minced beef per person and a little onion in a small drizzle of oil. Add 125ml of tomato pasta sauce per person, plus some chopped mushrooms. Serve with courgette spaghetti.
2 Ryvita with 30g reduced fat soft cheese
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.