Day 2

Day 2 – Lower Body & Nourish

Fitness Challenge:

• 3/4 rounds:

   

• 10 Reverse Lunges (each side)
• 10 Sumo Squats
• 10 Glute Kickbacks (each leg)
• 10 Counts Wall Sit

Nourish & Glow:

• Cook a batch of Roasted Root Veg & Lentil Stew (comforting, high-protein, autumnal). 

🥕 Roasted Root Veg & Lentil Stew

Ingredients:

• 2 carrots, chopped 
• 1 parsnip, chopped 
• 1 sweet potato, chopped 
• 1 onion, diced 
• 2 garlic cloves, minced 
• 1 tbsp olive oil 
• 1 tsp smoked paprika 
• 1 tsp thyme 
• 1 cup red lentils, rinsed 
• 4 cups vegetable stock 
• Salt & pepper to taste 

Steps:

1. Preheat oven to 200°C (180°C fan). Toss carrots, parsnip, and sweet potato with olive oil, paprika, salt, and pepper. Roast for 20–25 mins. 
2. Meanwhile, sauté onion and garlic in a large pan until soft. 
3. Add lentils, roasted veg, thyme, and stock. Simmer 20–25 mins until lentils are soft. 
4. Taste and season. Serve hot with fresh parsley or bread.

Whole recipe (approximate):

• Calories: ~1,127 kcal

• Protein: ~56 g

• Carbohydrates: ~190 g

• Fat: ~16 g

• Fibre: ~31 g

Per serving (4 servings):

• Calories: ~282 kcal

• Protein: ~14 g

• Carbohydrates: ~48 g

• Fat: ~4 g

• Fibre: ~8 g

This makes around 4 hearty servings (especially if you serve with bread or a side).

Harvest Your Mindset:

• Go for a 10–15 min mindful walk outdoors. Notice the colours, smells, and sounds of autumn.