Back Soon - On holiday until 5th July 2009

Workout of the day

• Place two markers 15 meters apart

• Do one burpee by the first marker then jog to the second marker and do two burpees and so on up to and including 21 burpees.

Corned Beef Hash

Ingredients

• 200 g tinned corned beef
• 2 large eggs
• 2 tbls worcestershire sauce
• teaspoon mustard
• 1 large onion
• 275g potatoes
• Olive Oil
• Salt and pepper

Method

• Dice the corned beef.
• Mix the Worcestershire sauce and mustard and pour over the beef.
• Dice the onion.
• The potatoes need to be washed and cut into ½ inch cubes, Simmer for 5 minutes before draining and then covering to absorb the steam.
• Heat the oil in the frying pan and, when it's smoking hot, add the diced onions and brown.
• Add the potatoes and brown. Add a little more oil if necessary.
• Season
• After about 6 minutes, add the beef and toss everything around to allow the beef to heat through.
• In a separate pan fry the eggs.
• Serve the hash divided between two warm plates with an egg on top.

Fresh Pasta - for Gareth

I have been asked for this recipe:

Ingredients

• 140g plain flour
• 2 medium eggs, 1 whole and 1 yolk

Method:

• Place the flour in a food processor and pulse it.
• Add the whole egg and egg yolk and keep whizzing until the mixture resembles fine breadcrumbs. This takes 2-3 minutes.
• Tip out the dough and knead to form into a ball shape.
• Knead it briskly for 1 minute, it should be quite stiff and hard to knead.
• Wrap in cling film and leave to rest in a cool place for 1 hour before using.
• Now cut the dough into 2 pieces.
• For each piece, flatten with a rolling pin to about 5mm/¼ in) thickness.
• Fold over the dough and pass it through a pasta machine at its widest setting, refolding and rolling 7 times (not changing the setting) until you have a rectangular shape.
• If you do not have a pasta machine you are going to have to do this will a rolling pin
• It is important to work the dough until it is nice and shiny, as this gives it the "al dente" texture.
• Repeat with the second piece of dough.
• Now you are ready to roll out. Start with the pasta machine at its widest setting, pass the dough through the rollers.
• Do not fold but repeat this process, decreasing the roller setting down grade by grade with each pass until you get down to the penultimate setting

Pasta machines can be bought here

Workout of the day

Because of my knee pain, I am going to do a few different routines in the coming week:

A "Pilates Workout":

Imprinting
Imprinting is the most basic Pilates exercise. Imprinting is deeply relaxing and centering. It is wonderful for stress reduction, and as a way to center yourself.

Angel Arms
Helping you coordinate movement and breath, practicing angel arms is a wonderful way to perfect your understanding of how to move the arms and shoulders without affecting the back and ribcage. This exercise helps develop core stabilization awareness, improves posture, and helps increase range of motion for the shoulders.

Pelvic clock
is a very subtle, inner focus exercise. The pelvis only moves an inch or so in each direction. Small movements like these provide the foundation for understanding how to position the pelvis and engage the abs effectively. Pelvic clock also begins to teach you to separate the movement of the hips from the movement of the legs in the hip sockets.

Chest lift
Muscular focus: abdominals--especially upper abs Tips: This is not a crunch. The abdominals must be pulled way down into a deep scoop as you use them to control a slow, smooth curl up and roll down.

The Hundred
Muscular focus: abdominals, breathing Tips: Your abdominals will be deeply pulled in, so you will have to use your full lung capacity by breathing into your back and lower ribs. Use your abs to hold yourself up--don't get caught up in your shoulders and neck.

The Roll Up
Muscular focus: abdominals Tips: Use your abdominals to roll up and down with control. Do not rely on momentum or letting your legs lift off the mat.

One Leg circle
Muscular focus: abdominals, thighs, hip flexors Tips: The abdominals keep the pelvis stable as the leg moves.

Rolling like a ball
Muscular focus: abdominalsTips: Stay in your curve for the whole exercise. Initiate the roll back with the abs and not by throwing the upper body back.

Open leg balance
Muscular focus: abdominals, hamstring stretch Tips: Use you abdominals to control the pose. Try not to pull on your legs for balance.

Plank
Muscular focus: back extensors, abdominals, shoulders, arms Tips: Stay in one line from your heels to your ears. Though the focus is somewhat on the upper body, if you engage the legs and imagine squeezing the sit bones together, the exercise will be easier.

Saw
Muscular focus: hamstrings, inner thigh, oblique abdominals, back stretch Tips: Keep your hips anchored and level as you turn to the side. Extend energy through the back arm even as you reach forward.

Fish Finger Pie

Ingredients

• 1 pack of 10 Fish Fingers
• 1 can of baked beans
• 500g of mashed potatoes
• grated cheese

Method

• Pre-heat oven to 200ºC
• Make up mashed potato.
• Grill fish fingers on both sides until golden, as pack instructions
• When fish fingers are ready, lay them in a medium sized oven dish and cover with the baked beans
• Place mash on top of beans and spread out, evenly covering the beans
• Then sprinkle grated cheese on top
• Place in oven for 10 mins until cheese is golden and bubbling
  

A common sports injury

My present day job involves significant movement. Recently whilst performing my duties, I developed pain in my right knee that has been diagnosed as tendonitis. Apparently, its often associated with jumping and jump based sports - such as basketball.

Tendonitis is inflammation (swelling) of a tendon, which can cause pain in the affected area. It can affect tendons around the shoulder, elbow, wrist, finger, thigh, knee or back of the heel.

Tendonitis is caused by overusing a tendon and so injuring it.

Tendonitis is quite common and can affect anyone, but particularly adults who do a lot of sports. Also, tendons lose their elasticity and become weaker over time, making tendonitis more likely in the elderly.

What are tendons?

Tendons are the tough, rubbery cords that link muscles to bones. They help move the bones and joints when the muscles contract.

For example, the tendons you can see on the back of your hands move your fingers and are joined to the muscles in the forearm.

Some tendons are covered with a protective sheath of tissue called synovium. Between the synovium and the tendon is a small amount of greasy fluid that helps the tendon move easily and prevents friction.


Can it be treated?
Usually, painkillers and an ice pack will relieve symptoms until the tendonitis goes away after a few days. It is important to stop doing the activity that caused it.

More persistent cases may need physiotherapy - lets hope it goes therefore before I learn to treat myself :)

Jason Bourne

I like these films; boxed set at HMV currenty £10 for all three; I haven't bought it yet, but will be doing so :)


Jason Bourne Extreme Ways - Awesome video clips here

Eggs Benedict

Must admit, this is a bit fiddly, but it really is worth it...

Ingredients:

• 4 tbsp white wine vinegar
• 2 shallots, coarsely chopped
• salt and pepper
• 175g butter, cut into cubes
• 3 egg yolks
• ½ lemon,
• 2 eggs, poached
• 2 muffins, toasted
• 2 slices of bacon (grilled)
• chopped chives

Method:

• First, make the sauce: put the vinegar, shallots and pepper in a saucepan, bring to the boil, and reduced by about two-thirds.
• Strain the reduction into a glass bowl and set aside. Melt the butter in a pan over a gentle heat.
• Skim the foam off the surface until only clear liquid remains.
• Remove from the heat and leave the butter to cool , then tip out into a clean bowl, leaving behind any solid residue.
• Place a round heatproof bowl over a pan of simmering water. Add the egg yolks and the vinegar reduction. Beat the mixture over the heat until it forms a smooth, thick, pale mass.
• Remove from the heat and whisk vigorously, adding enough of the clarified butter to make a thick, creamy sauce. Keep warm.
• Put the eggs on to poach.
• Remove a thin slice from the top of each muffin, then put them on to toast. Keep the grill on.
• Butter the toasted muffins, then arrange the bacon on top.
• When the eggs are poached, drain them well and season with salt. Carefully place the eggs on the muffins and ladle over the hollandaise. Garnish with a sprinkling of cayenne pepper and chives.

Workout of the day

40 mins bike ride

The Five-Person Principle

In life, you become your environment.

It's only a matter of time before the desires and choices of your peers become yours - and chances are good that it has already happened.

Here's a little exercise you can do to really let this idea sink in.

Add up the annual salaries of your five closest friends, divide by five, and see how your salary compares.

Do this with health, relationships, happiness, etc. You'll find that nine times out of ten you fall right in the middle.

This is the power of your environment.

Having higher standards than your peers is an uphill battle. You need to be inspired every day to create and stick with your goals, not told why they are pointless wishes that will never materialize. It all comes down to this: If you become your environment,make sure yours is one worth mirroring.

Yoga and its benefits

There are different types of yoga; the following is a short list of the most common Yoga practices:

Ananda:
This type is perfect for beginners as it does not require a lot of strength or flexibility neither involves any type of chanting. The movements are very simple.

Kundalini:
This was the first type of Yoga to be 'westernized' and involves intense breathing. It is designed to release energy throughout the whole body.


Bikram:
Intensely physical and practiced in a heated 100 degree temperature room for muscle flexibility. Use caution with the repeated 26 poses and breathing exercises. Rumored to be practiced by Madonna

Astanga:
Also called 'power yoga', demands flexibility, stamina, and strength for moving continuously from one posture to another without interruption.

Kripalu:
More of a meditative type with emphasis on body alignment in conjunction with coordination of breath and body movement.

Integral:
Postures are very simple and are meant to be easily modified to fit the practitioner's flexibility limits to prevent injury. Easily learned by beginners.

Anasura:
A newer form of yoga with emphasis on spiritual elements and the focus on the body posture alignment.

Iyengar:
Allows the use of body props such as foam blocks, pillows, and stretching cords to help with the proper alignment of the body. Very powerful. This is the style I now practice having started with Astanga.

So why do it?

Many men - myself included before I started yoga - believe that it is a bit sissy and a bit girly. If this is you, put your notion aside and let me take you through a session! Yoga is a progressive exercise and it can be very very hard physical work.

Yoga actually means "union" and it was originally intended as a time of quite medication to get in tune with yourself and your body, which is why I believe it offers many benefits for the mentally interesting.

You might be surprised to find how simple some of the basic positions are in helping to cultivate a balanced relationship within yourself and how effective they are in dealing with the mundanities of everyday life.

And you don't even need a class - basic yoga can be found easily on one of my favourite sites: Youtube

JKA Shotokan Kumite

I had the honour of attending this event a number of years ago - I got knocked out (literally) in the second round, but I can always say I was there:

Glazed Bacon Chops with Butter Beans

Ingredients:

• 1 medium onion, thinly sliced
• 3 tbsp marmalade
• 2 tbsp lemon juice
• 1 tsp ground cloves
• 75ml stock
• 1 medium cooking apple, peeled, cored and quartered
• 2 thick-cut bacon chops
• 25g butter4
• 400g cooked butter beans

Method:

• Stir together the marmalade, lemon juice, cloves and hot stock to form a glaze.
• Heat half the butter in a pan and add the apple slices.
• Cook these over medium heat until golden brown, then remove from the pan and put aside.
• Add the bacon to the hot pan and cook until browned.
• Remove from the pan and set aside.
• Add the remaining butter to the pan and stir in the onion.
• Cook until the onion is soft then add the marmalade glaze and bring the mixture just to a boil before adding the beans to the pan.
• Return the bacon to the pan, turning frequently to ensure that it's coated with the glaze.
• Top each bacon slice with 2 apple slices then cover the pan, reduce the heat to a minimum and cook gently for 5 minutes.

Workout of the day

It's a Yoga Day...

Centering and Breath Awareness: (5 minutes)

• Sit in a cross-legged position, close your eyes, focus attention on the breath--breathing in through the nose and out through the mouth
• Gradually deepen the breath and elongate your spine

Warm ups: (about 10 minutes)

• Remain seated. With hands on knees, rotate torso to the right at least three times, then to left
• Open your legs wide apart, sit erect with your hands behind your hips to support your torso
• Rotate your ankles at least three times to the left and then right
• Inhale, point your toes. Exhale, press heels out drawing toes toward the chest
• Exhale, bend forward over the left leg. Follow with the right leg to gently stretch the hamstrings. Continue several times
• Forward bend: grasp calves, ankles or each big toe, exhale and bend towards the floor
• Bring feet to a wide-stance squat, hands to chest in prayer position
• Hands to the floor, push hips toward the ceiling, knees bent, hang forward in "rag doll". Stand up slowly.
• Slowly circle the knees at least three times to the right then the left.
• Circle the hips, circle the torso
• Circle your outstretched arms forward and backwards at least three times
• Rotate your head left to right (but not to the back) and then drop your chin towards your chest and do three more neck rotations
• Stretch arms overhead, arch to left then to right
  

Postures (about 40 minutes)

• Mountain
• Palm Trees
• Half Moon, Hands to Feet
• Standing Angle
• Lunge
• Triangle
• Tree
• Eagle
• Six movements of the spine
• Seated yoga mudra
• Modified cobra
• Downward dog
• Upward dog
• Child
• Half Locust
• Boat
• Knee down twist
• Half Shoulderstand

Relaxation (at least 5 minutes)

• Lie flat on your back, hands at your side, palms up, eyes closed

Workout of the day

• Burpees x 10
• lunges x 10
• knees to chest jumps x 10
• push ups x 10
• tricep dips x10
• decline pushups (ie feet on bench) x10
• crunches x 10
• dorsal raises x 10
• leg raises x10
• chin ups x 10

Repeat x 2

Bubble and Squeak

Ingredients

• 450g Potatoes, cooked and mashed
• 225g Cabbage , cooked and finely chopped
• Olive Oil
• 1 Onion, finely chopped

Method

• Heat oil in a large frying pan.
• Add the onion and cook until soft and transparent.
• Add the potatoes and cabbage. Mix well.
• Fry over a medium heat, turning occasionally, for 15 minutes or until golden brown.

Appley Pork

Ingredients:

• 1 medium red onion, thinly sliced
• olive oil
• 2 boneless pork chops
• salt and pepper
• 1/2 teaspoon thyme
• 1 medium Golden Delicious apple
• 1 tablespoon sugar
• 1/2 cup apple juice
• 1 teaspoon cornflour

Method:

• Chop and cook onions until tender. Remove to a small bowl.
• In same pan cook pork chops at medium, for 5 minutes, sprinkling with a little salt.
• Turn pork chops, sprinkle with thyme and pepper.
• Cook 3 to 5 minutes longer.
• Remove pork to warm dinner plates and keep warm.
• Cut unpeeled apple into 1/4-inch-thick slices.
• Again using the same pan add a little more oil the apple chunks and the sugar and cook on medium until the apple has browned. Add to chops
• In a cup, mix apple juice and cornstarch. Stir apple-juice mixture and onions into pan, stirring constantly until mixture boils. Simmer for 1 minute and then pour over pork chops and apple slices.

Workout of the day

• 25 Squats
• 5 ring dips
• Sandbag power cleans x 10 reps

Repeat x 2

Scotch Mince Beef

Ingredients:

• 250 g minced beef
• small onion chopped
• 15g porridge oats
• beef stock cube 225 ml water
• salt and pepper
• olive oil

Method:

• fry the minced beef in a large pan.
• add the onion and oats, stir in the crumbled stock cube and water and bring to a boil. Keep stirring constantly.
• Season with salt and freshly ground pepper.
• cover with a lid and simmer for 1 hour.

Workout of the day

It's a rest day - take a walk in the fresh air

Some of the best advice I have ever read - part 1

This too will pass – King David

Reputed to be engraved on a ring worn by King David – to remind him – that no matter how good or bad the situation was – it was transitory.

Para's 10- The ultimate 10 mile endurance race

This is a great event run by my old regiment. If you want a REAL challenge go to:

http://www.paras10.com/

To train for this have a look at:

http://www.paras10.com/files/trg_pcoy_challenge.pdf

The importance of sleep

Experts agree that getting a good night's sleep is important - to me it is especially important as it is the key management tool in controlling my Bi-Polar.

When I sleep well I have more patience, less stress, better reaction times, increased learning ability, more efficiency and more stable moods.

How much sleep is enough? The answer is person specific, but experts generally agree that the human body needs seven to eight hours of sleep per day and that getting fewer than six hours will triple the risk of an individual being in an accident. Personally, I find that I need an average of around nine hours to be fully functioning, although as sleep can be measured cumulatively, even if I don't manage this everyday, I am able to make up for it when I can (eg: days off work)

Not all sleep is created equally. We pass through different stages of sleep, known together as a sleep cycle, including light sleep, deep sleep (believed to be the stage in which the body repairs itself), and rapid-eye movement sleep, or REM sleep (during which the mind is repaired), which is why I find that I need to be in bed before midnight as I am only able to achieve REM and so a complete sleep cycle on this timetable.

Many experts also advise a nap of between 15 and 30 minutes during the day. Although this is a wonderful idea (and one followed by a famous manic depressive, Winston Churchill) it is often hard to achieve in reality when you have a job.

If you want to enjoy better sleep, you should consider avoiding caffeine after 3 p.m., since caffeine is a stimulant that can disrupt sleep and stay in the system longer than you might think (half life being four to six hours). This is very difficult for me as I am a total caffeine addict and historically have been know to drink 10-15 espressos in a day! (Although since formally being considered mentally interesting, I have substantially cut my intake to around 1-2 cups of filter coffee per day)

The NHS guide to sleep, which you can obtain from your doctor, but which doesn't appear to be on the Internet anywhere states the benefits of sleep as:

• "Keeping your heart healthy. Heart attacks and strokes are more common during the early morning hours with lack of sleep associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. A person's heart will be healthier if they get between seven and nine hours of sleep each night.
• Preventing cancer. Working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer, suppressing the growth of tumors.
• Reducing stress. When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert, which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases the risk for heart attacks and strokes.
• Reducing inflammation in the body. The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to be one of the causes of the deterioration of your body as you age."

All in all, if you’re someone who tries to keep informed and maintain a healthy lifestyle, you should take another look at the revolutionary, comprehensive and highly-affordable individual health policy known as proper sleep!

Kedgeree

One of my favourites...

Ingredients:

• 350g rice
• 2 pieces smoked haddock
• 50g butter
• salt and pepper
• 2 teaspoons of tomato ketchup
• 4 hard boiled egg
• 1 teaspoon of curry powder
• 1 small chopped onion
• 750mls chicken stock
• 300ml milk
• 1 cup frozen peas

Method:

• Melt the butter in a saucepan and add the onion.
• Stir in the rice to coat it.
• Add the chicken stock and bay leaf and bring to the boil.
• Simmer for 20 minutes or until the rice has absorbed the chicken stock.
• Poach the haddocks in the milk for 5 minutes whilst the rice is cooking.
• Break up the fish and add to the cooked rice along with the other ingredients
• Add the curry powder, stir everything, leave for 5 mins and then serve.

Workout of the day

It's a sandbag day...

4 circuits of:

• 6 each side shoulder the load
• grab walk x 1 min
• grip and row x 10
• grab walk x 1 min
• clean and press x 10
• grab walk x 1 min
• squat x 10

Internet addiction

Internet addiction is a "clinical disorder", says the NHS at http://www.nhs.uk/news/2008/06June/Pages/Internetaddiction.aspx.

The article quotes a leading psychiatrist who suggests that “obsessive internet use is a public health problem, which is so serious it should be officially recognised as a clinical disorder”.

The editorial which sparked this news story is a one-page opinion piece which responds to a call for work exploring the criteria for the diagnosis of psychiatric conditions.

Any suggestions were to be considered by the American Psychiatric Association for inclusion in an update to the Diagnostic and Statistical Manual for Mental Health Disorders, currently known as DSM-IV.

This editorial has effectively put the case for more research into internet addiction. For any emerging clinical or policy issue, getting agreement from experts on accurate and consistent diagnostic criteria is an important first step, and this editorial will be a component of that process. It is not clear from this paper what the extent of the problem is in the UK.

Workout of the day

• 5 repeats of 400m sprints (rest 2-3 minutes between)
• 3 minute rounds on the heavy bag x 6
• 10 chin ups
• 15 each arm dumbbell snatches x 3

Proper Rice Pudding

I have 7 different versions of rice pudding. This is considered the most traditional:

Ingredients:

• 2 cup of milk.
• ½ cup of long grain rice.
• 1/3 cup of sugar.
• 1/3 cup of raisins
• 1 teaspoon of vanilla extract.
• Light cream

Method:

• Combine the milk, rice, sugar, raisins and vanilla extract.
• Bring to a boil, then reduce heat and cook, covered, over very low heat until the rice is tender and milk is absorbed (about 45 minutes), stirring frequently.

Workout of the day

It's a rest day - take a walk in the fresh air

Olive Oil and Lemon Sorbet

Ingredients

• 420ml Water
• 350g Sugar
• 420ml Lemon Juice
• 300ml Extra Virgin Olive Oil
• 1 Large Egg White, beaten until frothy
• 1 teasp grated Lemon Zest

Instructions

• Heat water and sugar in a saucepan, stirring constantly, until the sugar has dissolved. Set aside and allow to cool.
• Add the remaining ingredients to the cooled sugar mixture and whisk well.
• Transfer to a rigid freezer-proof box and freeze until mushy. Remove from the freezer, turn into a large mixing bowl and beat well then return to the freezer box and freeze until solid.

Yang Style Tai Chi Chuan Short Form

This is something I have not done for a while, but have been inspred to look again becuase of events going on:

Spanish Omelette

Ingredients:

• potato (300 grams)
• 5 eggs
• medium onion
• 1 large tomato
• 1 cup of peas
• 3 tablespoons olive oil
• salt and pepper

Method:

• Peel the potatoes, and slice very, very thinly like crisps. Salt well.
• Peel the onion, cut in half and finely chop.
• Roughly chop the tomato
• Add two tablespoons of olive oil to the frying pan. Heat at the highest setting. When hot, add the potatoes. Keep turning for 5 minutes. When brown, lower the heat.
• Add the chopped onions and mix in well. Cover the frying pan.
• Break the eggs into a large bowl and whisk. Add salt and pepper.
• When the potatoes and onion are cooked, add them to the bowl of eggs. Add the tomatoes and peas.
• Add the remaining tablespoon of olive oil to the pan and turn up the heat to maximum. Wait one minute for the pan to heat then add pour the bowl of eggs and vegetables to the pan. Immediately turn down the heat to the lowest setting.
• Leave the omelette to cook for 15 minutes at the lowest heat setting.
  
  
  
  

Workout of the day

40 min bike ride

Living polar

I have a confession to make: for the last couple of days I have been ignoring what I have written here. I know why I have, I can feel it in my veins and I need to openly recognise what's happening for me to control it.


I am on the verge of facing a personal storm; a storm that has been coming since my old world dramatically ended, which is not going to turn away, and which is going to rage for the better part of 2 years.

The trouble is, that storm is fueling a mania and I am starting to loose insight.


I knew I would when it caught up with me - I have touched it before - and I have talked again and again with those I depend on, but it still doesn't change the effect or the helplessness it engenders.


The three key elements of managing bi-polar are, for me, proper sleep, proper eating pattens and exercise.


Two of these I talk about here on a regular basis, but sleep I don't really mention and yet, it is probably THE key. I need a regular and routine 8 hours to survive and preferably 9 to feel decent. I also need it to start before midnight. (In my ideal world I would be asleep for 10pm and would get up a 7am).


For three nights now I have barely slept and even the horse pills (quetiapine) I take have not worked.

I am going to try a day away from the world and all stimulus, so please bear with me if this blog isn't updated for a few days

Lemon Baked Salmon

Ingredients:

• 25g butter
• finely grated rind and juice of 1 lemon
• freshly ground sea salt and freshly ground black pepper
• 2 x 175g salmon fillets, skinned
• 200g dried tagliatelle
• 4 tablespoons chopped fresh parsley

Method:

• Preheat the oven to 180
• Melt the butter in a roasting time and add the lemon rind, juice and plenty of salt and pepper.
• Put the salmon in the tin and ensure that it is well coated in the lemon butter.
• Cook in the oven 10 minutes until cooked.
• Throw the pasta into a large pan of boiling salted water and cook according to the packet instructions.
• Take the salmon out of the roasting tin and and mix with the lemony buttery juices, Add the parsley. Set the baked salmon fillet on top and serve.

Workout of the day

I'm doing the Manchester Midnight 10k walk tonight, so my workout is condensed today:

Pepperonata

Ingredients:

• 4 tbsp. olive oil
• 1 clove garlic
• 2 large onions, sliced
• 4 red bell peppers, sliced
• 4 green bell peppers, sliced
• two cans tomatoes

Method:

• Heat the oil in a large pan. Add the garlic and onions and cook over medium heat until the onions are soft.
• Add the peppers, stir, and cook covered for 10 minutes.
• Add tomatoes to the pan and cook another 15 minutes. Remove the lid and cook, stirring frequently, until all the liquid in the pan evaporates.

Use as a dip, a pasta sauce or with rice

Procrastination

Do you procrastinate?

Think of all the things that you do, that really just waste time - like aimlessly surfing the Internet! Here's a few thoughts as to how to get on with things:

• Start Setting Goals - buy a notebook and dedicate an hour each week to sitting down and thinking about the week ahead - then write down what you want to achieve.
• Approach tasks in bite sized chunks- dedicating time to goals may seem daunting at first, so set half hour time periods to concentrate on tackling your task.
• Give yourself a reward - completing your goals should be reward enough, but if necessary reward yourself along the way. Just make sure the rewards doesn't take your focus off your goals.
• Keep focused - start saying no to those things that distract you.
• Perfection is not achievable - no one is perfect; you will make mistakes, you will slip, but if you really set out your goals they will jump start your mind and get you back on track.
• Get started now - there is no time like the present - TAKE ACTION!

Workout of the day

• Run 800 meters
• 25 pull-ups
• Run 800 meters
• 25 pull-ups
• Run 800 meters

Xinxim de Galinha

Ingredients:

• chicken cut into pieces
• 4 tablespoons lemon juice
• 2 cloves garlic, crushed
• salt
• 2 tablespoons olive oil
• 1 medium onion, grated
• 1 cup dried shrimp, finely ground
• 1/2 cup dry roasted peanuts, ground
• 1 fresh hot red pepper, seeded and chopped
• 1/2 cup chicken stock
• 1/4 cup palm oil

Method:

• Season the chicken with the lemon juice, the garlic, and salt. Set aside.
• In a heavy saucepan heat the oil and saute the onion, dried shrimp, peanuts, and hot pepper for 5 minutes.
• Add the chicken pieces and their liquid, and cook for a few minutes.
• Add the chicken stock, cover, and simmer gently until the chicken is tender - about 30 minutes.
• When the chicken is tender, taste for seasoning, pour in the palm oil, and cook for a minute or two longer.
• The sauce should be thick and not very abundant. Serve with white rice

Workout of the day

Repeat each of the following for 3 circuits of 10 reps:

• burpees
• pushups
• crunches
• lunges
• decline pushups
• dorsal raises
• jump squats
• dips on a gymnastic rings
• leg raises
• pull ups

time yourself and try and beat it this time when this circuit arises again.

5 easy ways to rapidly improve your health

• Five days a week eat an apple.
• Seven times a week eat a large leafy, green salad.
• Three times a week have eggs for breakfast.
• Five nights a week get to bed by 2230.
• Cut your of fried foods to...ZERO.

Ratatouille

Ingredients:

• 2 large aubergines
• 4 small courgettes
• 2 red peppers
• 1 tin tomatoes
• olive oil
• 1 onion
• 3 garlic cloves
• 1 tbsp wine vinegar
• 1 tsp sugar

Method:

• Cut the aubergines into 1.5cm chunks. Cut the peppers into bite-size chunks.
• Set a on medium heat and when hot, pour in 2 tbsp olive oil.
• Brown the aubergines for 5 mins on each side until the pieces are soft. Set them aside and fry the courgettes in another tbsp oil until golden on both sides. Repeat with the peppers. Don't overcook the vegetables.
• Cook the onion for 5 mins. Add the garlic and fry for a further min.
• Stir in the vinegar and sugar, then tip in the tomatoes.
• Return the vegetables to the pan with some salt and pepper and cook for 5 mins. Serve with rice and a little cheese.

Workout of the day

Dumbbell arm curl x 10 each side
Dumbbell overhead press x 10 each side
Dumbbell bent over row x 10 each side
Dumbbell floor press x 10 each side
Dumbbell lunge x 10 each side
Dumbbell squat x 10 each side
Dumbbell clean and press x 10 each side
Dumbbell snatches x 10 each side

Repeat for 3 with 1 min rest in between sets.

Easy grilled chicken

Ingredients:

• chicken butterflied
• 1 lemon, cut in half
• 6 cloves garlic, crushed
• 1 tablespoon cayenne
• 2 tablespoons paprika
• Olive Oil
• Salt

Method:

• Rub chicken with the lemon halves.
• In a small bowl, mash the garlic with the cayenne and paprika to form a paste. Rub over the chicken pieces.
• Place the pieces skin side up on a rack in a shallow pan. Let stand in a cool place (do not refrigerate) uncovered for 24 hours.
• Preheat the grill. Place the the chicken on the grill cook for 15mins until the meat is crisp and the juices run clear, turning once.
• Sprinkle with salt and pepper before serving.

Workout of the day

20 mins yoga comprising:

Getting ready: (2-3 minutes)

• Sit in a cross-legged position, close your eyes, focus attention on the breath - breath in through your nose and out through the mouth and gradually deepen the breath and elongate your spine

Warm ups: (3-5 minutes)

• Slow knee circles 3x each side
• Circle the hips,
• circle the torso
• Circle your outstretched arms forward and backwards x 3
• Shake your hands, wrists, elbows
• Swing arms to the right and left x 3
• Rotate your head left and right and then drop your chin towards your chest x 3
  

Asanas: (15 minutes)

• Mountain
• Balancing knee to chest
• Six movements of the spine
• Modified cobra
• Downward dog
• Upward dog
• Warrior
• Child
• Knee down twist
  

Relaxation

• Lie flat on your back, hands at your side, palms up, eyes closed
  

PS: And if you don't know the Asanas here's a basic guide:
http://www.yogajournal.com/poses/finder/browse_categories?gclid=CPq6vsX56JoCFQhUkwodghHpBg

Clutter

Here’s my definition of clutter: anything you own, possess, or do that does not enhance your life on a regular basis.

Do you have anything is your life that fits my definition? He's a few questions to ask yourself about the stuff you have and if it's worth keeping:

1. How much time and money do you spend NOW to maintain what you have? Are you spending money to store things you never or rarely use? Have you moved into a larger home or office, only to fill the extra space with more stuff, thus requiring a move to yet a larger space? Imagine what it costs in time and money to do this! Is it worth the investment?
2. How much does your clutter cost in peace of mind or missed opportunities? Imagine what it would be like to reduce your stress level. Imagine what you could do with the time, energy, and space your clutter is currently taking up!
3. If your home or office burned to the ground, what contents would you want to replace? If you would not miss it, perhaps it’s not worth keeping in the first place.
4. Who says you have to keep all those things? Is it something that enhances your life? Do you like it? Does it bring you joy? Is it useful to you now? Note that what is useful may change as your life circumstances change. For example, if you’ve moved from a home to a condo, all of that lawn & garden equipment may no longer be useful to you.
5. Do you want to be remembered for the possessions in your life, or for who you are? You can’t take it with you! Those who will someday inherit your possessions will thank you for de-cluttering your environment rather than passing it on for them to deal with after you die.

Workout of the day

40 min bike ride

Easy spinach soup

I have a lot of spinach left over from yesterday, so:

Ingredients:

• some french bread, thinly sliced
• 2 tbsp olive oil
• 400g spinach
• 1 pint vegetable stock
• salt and pepper

Method:

• heat the over to 200c. Put the bread on a baking tray, drizzle with the oil and bake until golden
• put the stock, spinach and salt and pepper in a blender, whiz for 2-3 mins
• Pour mix into a saucepan, simmer for 10 mins.
• Serve with the croutons intermediately.

Workout of the day

• 30 KB swings
• 10 KB rows each side
• 30 KB swings
• 10 KB rows each side
• 1 pullup ladder with 10 rungs (1+2+3+4+5+6+7+8+9+10)
• 90 KB snatches changing hands every 5 reps
• walk the dog 15 seconds
• 20 floor wipers

Pasta e Fagioli

Ingredients

• 2 cups penne
• 1 can tomatoes
• 1 tablespoons olive oil
• 1 medium onion, chopped
• 1 stalk celery, chopped
• 2 cloves garlic, crushed
• 2 cans of small white beans, rinsed and drained
• 1 cups chicken soup/broth (from a tin is fine)
• Ground black pepper
• 2 cups of chopped spinach
• 1/2 cup freshly grated Parmesan

Method

• Preheat oven to 180
• Heat large covered saucepan of water to boiling over high heat. Add pasta and cook 2 minutes less than label directs. Drain pasta, reserving 1/4 cup cooking water. Return pasta to saucepan.
• Heat oil, add onion and celery at low heat, cook 9 to 10 minutes or until tender, stirring occasionally. Add garlic; cook 1 minute.
• Stir in chopped can of tomatoes, beans, broth, and 1/4 teaspoon pepper; heat to boiling over high heat. Reduce heat to medium; stir in spinach.
• Add bean mixture, reserved pasta cooking water, and Parmesan to pasta in saucepan and toss until well mixed. Transfer pasta mixture to baking dish. Sprinkle with remaining Parmesan.
• Bake 15 minutes or until center is hot and top is golden.

Functional Training

My training is heavily geared to Functional training, that is, exercises which involve training the body for the activities performed in daily life and not just those found in the Gym.

Functional training in it’s most common forms today is the product of rehabilitation specialists, but it has always been with us (and has always remained at the heart of military fitness), for it is the most natural thing we do and was common before the rise of the “bodybuilder” in the 1970’s (with the success of “Pumping Iron”)

Steve McQueen relaxing for a moment for the cameras - see how little equipment exists here, this is a proper functional gym.

Functional training - as you will see from my “workouts of the day” – is geared toward weight bearing activities targeted at core muscles and is designed to ensure that all 5 elements of fitness are worked.

This differs from what most gym’s do, where they have a variety of weight training machines targeted to isolate specific muscles and so restrict movement to a single plane of motion. This is an unnatural form of movement and may lead to faulty movement patterns or injury

In other works, I believe that many commercial gyms result in people creating bias and weaknesses so that they may look the part, but cannot perform in daily activities or in sports.

Functional training attempts to adapt or develop exercises which allow a person to perform the activities of daily life more easily and without injuries. In turn, it may lead to better muscular balance and joint stability, possibly impacting the number of injuries sustained and individuals performance in a sport.

Quick and easy chicken burger

Ingredients

• 2 large chicken fillets, boneless and skinless
• 125g of flour
• 2 eggs
• Salt and pepper
• 1tbsp good olive oil
• Buns for burgers
• a bit of salad

Method

• Take each chicken fillet and cut in half horizontally into two thin, equal sized fillets.
• Place each piece piece of chicken into a freezer bag and use a rolling pin to pound the chicken flat. Remove and season the chicken with a little salt and pepper
• Put the flour into a bowl and season with 1tsp each of salt and pepper, mix well.
• Break the eggs, whisk, dip each chicken piece in the egg and then the flour.
• Fry the chicken on one side for 3 - 4 mins then turn over. Reduce the heat to medium then fry for a further 5 - 8 mins or until then chicken is cooked .
• Place 1 - 2 chicken pieces onto one half of a burger bun, add the salad.

Workout of the day

Let's play cards...

Take a pack of cards, shuffle well, then start turning over...

Black cards = push ups

Red cards = hindu squats

The card value is the number of reps. Picture cards are 10's, Ace's 11

Jokers = 6 mins skipping

New Body Bootcamp - Stretford

"New Body Bootcamp - Stretford" starts this week on Friday 5th June at 9am at the main gate of Longford Park (where Cromwell Road meets Edge Lane) and continues at every Monday and Thursday at 8am from Monday 8th June

It will last about 1 hour - although it will usually be 40mins.

I would love to see you there.

The first 10 members receive free training at the Stretford Bootcamp for LIFE.

Please tell everyone - the more people we have the better the session will be.

Directions to Longford Park and be found at: http://www.multimap.com/s/HBXf1fWL

Cheats apple pie (or breakfast toasties)

You'll need a toastie machine for this one (eg: a Breville)

Ingredients

• 1 Apple
• handful of sultanas
• a couple of pinches of cinnamon
• tsp of honey
• bread
• butter

Method

• butter the outside of the bread
• chop the apple into thumb nail sized bits, throw in the sultanas, honey and cinnamon, then mix well
• arrange mix on the un-buttered side of the bread, form the sandwich and toast for 4-5 mins

Workout of the day

Five rounds for time of:

• Run 400 meters
• 30 Box jump
• 30 Wall ball shots with 5kg medicine ball

Working alone

As both a student and a small business owner, one of the hardest things I had to deal with was working alone.

For the introvert, this may not be a big deal, but if you are a people person it’s a disaster.

Humans are social creatures. We need to have a sense of belonging. We need to have people we can share our stories with, and we need to have people that we can bounce ideas off when we get stuck.

Here are the things I found that helped me:

• Become part of a professional network. Join a chamber of commerce, a group at the local library, or even get together with a group of like-minded friends once or twice a week on the same days, for lunch. This will give you a little face time and a place to bounce ideas around for feedback.
• Do your work in a public place. Make your office portable for 1 or 2 days a week. Set up shop in a busy cafe with an Internet connection, or go to a park or public library. Just by getting out of the house for a day can bring you new perspective.
• If your in business, pound the pavement for more customers. If you have spent a week in your little cave working on you latest and greatest project, it could be a good idea to go out and drum up more sales for your current products. Knock on the doors of current customers and find out what you can do for them. Even if you don't make a sale, you have given the customer some face-time so they will remember you when they need you.

Vodka Pasta

Ingredients

• 2 cups of pasta


• 2 tbsp. butter


• 1/2 tsp pepper


• 1 cup Russian Vodka


• 1 can talian plum tomatoes


• 1 carton of cream


• Big wodge of freshly grated Parmesan cheese

Method

1. Melt the butter in a saucepan large enough to hold the pasta when it is cooked and drained.


2. Add the pepper and vodka and bring to a boil. Let simmer two minutes.


3. Add the tomatoes and cream and bring to a boil. Simmer five minutes. Add some salt to taste.


4. When the pasta is cooked, drain it. Add it to the hot sauce. With the heat low, add the cheese and mix thoroughly. Serve immediately.

Workout of the day

It's a rest day!

Go for a walk in the sunshine

Sylvester Stallone working out for his new film, "The Expendables"

My all time hero looking amazing at 62:

Chicken in a Pan

Ingredients

• tbsp olive oil
• 2 chicken portions (skin left on)
• 1 onion, thinly sliced
• 1 garlic clove, crushed
• 250g new potatoes
• 175ml chicken stock mixed about half and half with any leftover dry white wine
• 75g fresh peas or broad beans

Method

1. Preheat oven to 190ºC
2. Heat the oil in a roasting tin or large ovenproof frying pan on the hob. Add the chicken, skin-side down, with onion, garlic and thyme. Fry for 2-3min or until skin is golden. Turn and brown other side.
3. Add the potatoes and cook, stirring, until coated in oil and beginning to turn golden. Add the stock and wine mixture, scraping up the crusty bits from the base of the tin.
4. Season well with salt and black pepper. Allow liquid to come to the boil, then bubble gently for 5min.
5. Transfer to oven and roast for about 45min or until meat and potatoes are tender and golden and the gravy is bubbling.
6. Just before serving, cook the peas or beans in boiling, salted water for 3-4min, then drain and stir in with the chicken.

Workout of the day - "The 300"

• 25 Pull ups
• 50 push ups (on dumbbells or gymnastic rings if you have them)
• 50 Jump squats
• 50 Floor wipers (lie on the floor, stretch your arms out, lift legs and take from hand to hand )
• 50 Clean and press
• 25 Ring rows (or reverse push ups or rows)
• 50 Rolling squats (these are very very hard)

Suffer lower back pain?

Millions of people around the world suffer from back pain - indeed the only condition that is probably seen more by the Doctor is the common cold!

Billions of pounds are spent on medications, vitamins, treatments and surgery that just do not work.

Yet many people do not realize that exercise can prevent muscular aches and sciatica.

Below are the 3 best exercises that are easy and quick:

1. In the early morning and before bed time lie on the floor and one leg at a time bring your knee to your chest and hold it there for two minutes.
2. Again in the early morning and before you go to bed, lie on your stomach and gently push your upper torso off of the floor while leaving you're your pelvis and lower torso on the floor. (Yogi call this "The Cobra"). Hold this position for one minute then relax for a minute then repeat.
3. You should absolutely be doing the clean and press to strengthen the core muscles of the body. Use a light weight (like a bag of potatoes or bag of cat litter) and good form and this one movement three times per week will strengthen and tone the abs, legs, the glutes (your bottom) and back muscles, which in turn all support the spine and the spinal discs and will help prevent injuries to your lower back.

New Body Bootcamp - Stretford

"New Body Bootcamp - Stretford" starts this week on Friday 5th June at 9am at the main gate of Longford Park (where Cromwell Road meets Edge Lane).

It will last about 1 hour - although it will usually be 40mins.

I would love to see you there.

The first 10 members receive free training at the Stretford Bootcamp for LIFE.

Please tell everyone - the more people we have the better the session will be.

Directions to Longford Park and be found at:

http://www.multimap.com/s/HBXf1fWL

Change happens

I once read that “the moving hand writes and once writ moves on.”

Whether we like it or not, change happens.

But while some change is outside of our control, many things are within our power.

Typically these are the little things - like eating a decent breakfast or drinking more water or choosing to talk with that stranger on the bus rather than staring into space again on the way to work.

But it is with that power that revolutions are inspired.

By making little changes every day and embracing those that come to you, you can choose to change the way things are and, importantly, choose the next stage in your life.

If you are reading this, its either because I have forced you too (eg: my Wife), or you have an interest in changing your level of fitness.

I accept fitness changes – like all changes - can be uncomfortable at first, but if you stick with them they soon become just another part of you. (Remember when your Mother first started to get you to brush your teeth twice a day; you probably objected but now, do you even register it as a thought?)

Doing just 20mins a day of physical training - such as walking the dog, digging the garden or following a work out from this blog – can change your world

The physical benefits can be profound sure, but it’s the mental strength that this change will give you that is really of value. The confidence to know that you CHOSE to do something and then took MASSIVE ACTION to achieve it, will make you more able to face the storms that life will batter you with and the changes that are beyond your command.

Cut the cost of sports drinks

For a fantastic sports drink (or a refreshing cold drink at any time):

• Squeeze half a big lemon
• Add one tablespoon of honey
• Add one pint of water

Mix, shake and serve.

Workout of the day

20 mins yoga comprising:

Getting ready: (2-3 minutes)

Sit in a cross-legged position, close your eyes, focus attention on the breath - breath in through your nose and out through the mouth and gradually deepen the breath and elongate your spine


Warm ups: (3-5 minutes)

• Slow knee circles 3x each side
• Circle the hips,
• circle the torso
• Circle your outstretched arms forward and backwards x 3
• Shake your hands, wrists, elbows
• Swing arms to the right and left x 3
• Rotate your head left and right and then drop your chin towards your chest x 3
  

Asanas: (15 minutes)

• Mountain
• Balancing knee to chest
• Six movements of the spine
• Modified cobra
• Downward dog
• Upward dog
• Child
• Wind relieving pose
• Knee down twist

Relaxation

Lie flat on your back, hands at your side, palms up, eyes closed

PS: And if you don't know the Asanas here's a basic guide:

http://www.yogajournal.com/poses/finder/browse_categories?gclid=CPq6vsX56JoCFQhUkwodghHpBg