We are back to 150 minutes of exercise this week, which is the amount recommended by the NHS to maintain a healthy weight.  To help you achieve this target, there are a few things on your planner to complete:

• 2 x Steady Walk - 30 mins

• Interval Walk - 50 mins (5 mins effort, 5 mins relaxed) 

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Below you will see two more workout videos to try at home which will bring your total for the week up to the target set.

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We also need you to complete the fitness test from week 1 again, so here is the link to add your results

Nutrition/Diet

This week, you just need to maintain an accurate food diary, eat 3-meals a day and stick to your calorie goal.  This should be getting easier by now as you have been doing it for some time.

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The only difference is that we would like you to plan you portion sizes based on your knowledge and experience from the last 5 weeks, and only when you have done so - weigh it all.  The idea is that by now, you should be familiar with what 200g of chicken looks like on your plate, and how much vegetables need to be there.

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To assist with this, we have included an e-Book on portion sizes which talks through the EATWELL guide, a document from the NHS explaining about how to eat healthy.

E-Books

Click on the links below to download the E-Books we want you to read this week, including​