Week 3 - 2021 Winter Challenge

20 DAYS OF WINTER CHALLENGE DETAILS

- Aim to complete 15 sessions in 20 days
- 3 challenges to be completed throughout the 20 days WEEK 1 = 10 Stair efforts WEEK 2 = 85000 steps
- 1 new weekly recipe to cook and enjoy per week
- 20 days alcohol free or for the non-drinkers skipping coffee/soft drink
- Check in with one of the Linked trainers for extra motivation and accountability
- We will be conveniently organising a Linked client catch up HOPEFULLY this coming Saturday. Stay tunes for more updates relating to when and where. 31st July 3pm onwards. Location TBC.

THIS WEEK’S CHALLENGE

This weeks challenge has 3 elements to it. (highly recommend getting the kids involved)

  1. Strength - Complete 350 push ups (kids alternative is 200) PLUS 10 minutes of wall sitting across the week.

  2. Cardio - Complete 10 local ramps - You pick the ramp (highly recommend either Edward St or Cathy freeman ramp)

  3. Core - Complete 350 sit ups (kids alternative is 200) (reverse crunches if you are unable to do a full sit up) PLUS 10 minutes of planking across the week.

This challenge will take a little bit of planning. The idea would be to split the Strength and Core across the 7 days. An example would be 50 push ups, 1-2 minute wall sit, 50 sit ups and a 1-2 minute plank per day. The Cardio could either be done in one go or could also be split up if need be. This SHOULD be very manageable but gets tough if you miss a day! GOOD LUCK.

THIS WEEK’S RECIPE

MOROCCAN CARROT & LENTIL SOUP
*This can be served with poached chicken, salmon or slow cooked lamb if desired.

Serves 4

Ingredients
1 large bunch dutch carrots (or 4 regular carrots), roughly chopped
1 x brown onion, diced
2 x garlic cloves, crushed
1 tablespoon ras el hanout (or any type of Moroccan spice)
2 cups red lentils, washed
6 cups broth/stock
1 tablespoon tomato paste
To serve: coriander and greek yoghurt

Directions
Preheat the oven to 180’C. Season the carrots, drizzle with some extra virgin olive oil and roast until just browned. Meanwhile, place a soup pot on medium heat and saute the onion and garlic with some extra virgin olive oil for 2-3 minutes. Add the spices and lentils and stir well. Add the broth/stock and tomato paste, turn to low heat, and leave partly covered to cook for 20-30 minutes. Lastly stir in the roast carrots. Serve with Greek yoghurt and coriander.

THIS WEEK’S CHECKLIST

  • Have you completed five sessions?

  • Have you completed this week’s challenge?

  • Have you cooked this week’s recipe?

  • Have you stuck to no alcohol?

  • If you’re after extra support check in with one of your trainers!

NUTRITION
If you’re after some more healthy recipes to support you during the challenge, visit our recipe page here. Here’s some snack ideas if you need some inspo!
Remember this challenge involves 20 days alcohol free or for the non-drinkers skipping coffee/soft drink!