1 poached egg on a slice of wholemeal toast spread with a scrape of butter. 150ml glass of orange juice.
1 pitta filled with 60g smashed avocado, and 50g cooked chicken. Serve with a side salad of chopped tomato and celery.
Store cupboard vegetable curry (serves 2): Heat a 400g can vegetable curry in a pan with 4 tbsps canned drained chick peas, 400g of canned tomatoes, one chopped apple, 30g of sultanas and some chopped mushrooms. Season to taste with more curry powder if desired. Simmer until the apple is softened. Serve with bagged salad
100g raspberries with 20g of 70 per cent dark chocolate grated over.
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.