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MONDAY Joe Wicks 9am workoutHealth and Wellbeing Physical Education FRIDAYDesign your own fitness circuit and test it out in your garden/house (6-8 exercises for 30seconds each)MONDAYMake a healthy lunchWrap (recipe below)Miss Downie’s challengesFirst LevelPick an activity to work on by yourself, with a friend or family member each dayFRIDAYYoga – I am Yoga song for a long distance run (10-15mins)Make up your own stretching routine afterwardsTHURSDAYMake a smoothie/healthy drinkResearch your own smoothie to make!TUESDAYMake a healthy snack with an adultFruit salad (how to make below)WEDNESDAYRace a family member to see who can do the following the fastest:20 squats10 burpees20 sit ups10 press ups(1/2 press ups if not full ones)WEDNESDAYMake a healthy eating poster which includes the following:5 vegetables5 fruitHealthy drinkHealthy snackTHURSDAY10-metre relay (Hallway/Garden/path)3 sets of 5 items trying to beat your time each set. Start at start line and retrieve items placed 10m away.1 Tin of beans TowelBookA penny 5) PlateWrapIngredientsTortilla wrap2 tablespoons houmous1 lettuce leaf? carrot shredded or grated4 cucumber sticks and/or 2 avocado slices1 tablespoon fresh tomato salsa or chopped tomatoesHandful of grated cheddarHow to makeLay the tortilla flat on a board, spread the hummus on the bottom third and put the lettuce on top. Arrange the carrot, cucumber and/or avocado in a bank on top of the lettuce and spoon the salsa/tomato on top. Sprinkle on the cheese.Fold the bottom of the wrap up and just over the filing, fold the sides in and then roll the wrap the rest of the way up. Cut in half or into piece as shown. Either eat straight or if halved, wrap in foil/cling film/wax paper and pop in the fridge.Fruit SaladStrawberries – to select good strawberries it’s kind of a no brainer. They should have a nice red color, no dark spots, no mould, and check out the leaves – those green tops should look vibrant and fresh.Pineapple – to pick a good pineapple smell the bottom, it should have that sweet pineapple scent. To know when it’s ripe the skin should be turning yellow and it should have some give when pressed.Blueberries – I like those plump juicy blueberries here. They tend to be sweeter.Red grapes – to choose good grapes squeeze a couple of them, they should be firm and plump, they should also look tight and intact to the stems (not loose) and they should have a nice color.Kiwi – to select kiwi look for some that are fairly soft when pressed. Those that are firm are sour and unripe. Small or large size won’t matter.Mandarin oranges – I used to use canned mandarins here but I prefer fresh now. Either will work great. Mangoes work well as a substitute for the oranges.Bananas – these are optional. If you do add them just use yellow bananas. No green peel (not sweet enough) and no brown (too mushy).Honey – I don’t recommend substitutions for this unless there’s an allergy (if so I’d maybe try maple syrup or brown rice syrup).Limes – in a pinch lemons would work too.How to Make Fruit SaladPrepare fruit:?chop fruits (except blueberries) and add to a large mixing bowl.Make dressing:?in a small mixing bowl, whisk together the honey, lime zest and lime juice.Toss fruit with dressing:?pour dressing over fruit just before serving and toss to evenly coat.Easy as that! ................
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