Weight change this week: 2.5lbs down (total loss 2.5 lbs)
Exercise this week: daily dog-walk; Wednesday, ‘chipper’ circuit and step circuit; Friday, weights/CV circuit; Monday, ‘chipper’ and step circuits;
Chipper circuit: 5-min rowing machine, 40 kettlebell swings, 30 dumbbell snatches, 20 crunches, 10 thrusters, 5 burpees, 10 thrusters, 20 crunches, 30 dumbbell snatches, 40 kettlebell swings, 5-min cross-trainer ‘pyramid’ (that’s starting at level 1, increase a level every 10-15 seconds to the highest level, then back down again)
Step circuit: (all 30 seconds, no rest until the end of circuit, repeat circuit three times) walking step ups; fast step ups; jog in front of step; 4 star jumps and a burpee; knee driver (step between); repeater knee-driver (15 seconds each leg); step over; straddle jump
Weights/CV circuit: (45 secs per exercise, no rest until end of set) – circuit 1 skipping (jump rope), upright row, step-ups, overhead press, burpees, bent over row, star jumps, deadlift, up-and-overs, chest press, kettlebell swing (full); circuit 2 kettlebell swing (alternate arm), lunge with front raise, kettlebell swing (half), lunge with lat raise, step-up knee drivers, wide kettlebell squat, knee driver repeaters (swap legs halfway), straight leg deadlift, Russian twist with star jump (ball in front when legs together, at side when ‘star’), hammer curl.
What worked well/tip of the week: spaghetti bolognese – grate the cheese on the fine side of the grater and it looks more (!); and buying individual (30g) portions of cheese so I can enjoy cheese and crackers without overdoingthings
Bits where I had to think: dinner out on Thursday before the theatre (I was sensible and chose steak and salad with no dressing); afternoon tea on Saturday (I planned for this in advance and used my ‘weekly’ points allowance for it, plus had low-point breakfast and dinner to make sure I stayed on track)
What needs to change next week: need to increase my steps on non-gym days
Mindset: pleased with the results so am keeping going
Favourite/new recipe this week: Moroccan-style veggie shepherd’s pie (based on a WW recipe) – serves 4
- 1 kg prepared butternut squash
- 1 onion, finely chopped
- 2 large carrots, peeled and finely diced
- 2 celery sticks, finely chopped
- 1 red bell pepper, deseeded and chopped
- 250g chestnut mushrooms, sliced
- 2 garlic cloves, chopped
- 1 tsp ground cumin
- 1 tsp ground cinnamon
- a pinch of chilli flakes
- small glug of pomegranate molasses
- 400g tin of chopped tomatoes in juice
- 400g tin of green lentils in water
- 250ml veg stock
- oil spray, to mist
Place the squash on a tray, mist with oil and roast at 180 degrees C (fan oven) for 30 mins; cool slightly and mash until smooth.
Meanwhile mist a large saucepan with oil spray, add the spices and garlic and onion and toast for 30 seconds then add all the other ingredients except the lentils and simmer for 20 mins; add the lentils and simmer for another 10 mins.
Put the lentil mixture into a casserole dish, spoon over the mash, and bake at 180 degrees C for 25 mins.
[I liked the base but didn’t enjoy the squash topping as much, so I’d be tempted to swap the squash for mashed cauliflower and then (as this is zero points) add a little Parmesan cheese for flavour]