Kettlebells

Good post from kettlebellebody:

http://kettlebellebody.blogspot.com/2009/09/kettlebell-v-treadmill.html

Workout of the day

10 rounds non stop of:

• 100 beats on skipping rope
• 10 burpees
• 10 situps
• 10 pushups
• 10 squats
• 10 pullups

Peach Creme Brulee

Ingredients:

• 3 fresh peaches
• 2 tablespoons lemon juice
• 1 cup sour cream
• 3 tablespoons sugar
• 1 teaspoon vanilla
• 1/3 cup brown sugar
• 1/2 cup chopped pecans

Method:

• Peel and cut peaches half and remove stone.
• Place peach halves in a shallow glass baking dish, cut side down. Sprinkle with lemon juice.
• Grill until fruit begins to brown in spots.
• In small bowl, combine sour cream, granulated sugar, and vanilla and mix well.
• Turn peaches over and spoon sour cream mixture over the fruit; sprinkle evenly with brown sugar.
• Grill until sugar melts and caramelizes.
• Sprinkle with pecans, and serve.
  

Workout of the day

Complete as many rounds as possible 20 minutes of:

• 95 pound Thruster, 5 reps
• 95 pound Hang Powercleans, 7 reps
• 95 pound Sumo Deadlift High-pull, 10 reps

Turkey Rice Bake

Ingredients:

• 500g turkey cut in cubes
• salt and black pepper
• olive oil
• butter
• 1 onion, thinly sliced
• 2 cloves garlic, finely minced
• 2 tablespoons flour
• 1 teaspoon dried leaf basil
• 1 1/2 cups milk
• shredded Parmesan cheese,
• 3 to 4 cups cooked rice
• baby spinach
• ground paprika
• 2 tbls dry white wine

Method:

• Heat oven to 180c.
• Grease a shallow baking dish.
• Sprinkle turkey with salt and pepper.
• Heat oil in a large skillet over medium heat; add turkey and cook, stirring, until cooked through. Remove to a plate and set aside.
• Melt butter in the same skillet; add the onions and garlic and cook, stirring, for 2 minutes.
• Stir in the flour until well blended, then stir in basil and milk.
• Cook, stirring, until thickend.
• Add Parmesan cheese and continue cooking until cheese is melted.
• Pour the sauce into a bowl and set aside.
• In the same skillet, combine the rice with spinach the dry white wine.
• Cook, stirring, until spinach is wilted.
• Taste and add salt and pepper, as needed.
• Spoon the rice mixture into the prepared baking dish.
• Top with the cooked turkey then spread sauce over all. Sprinkle with paprika.
• Bake for 20 minutes, until bubbly.

Workout of the day

Still sore from saturday's boxing so going to do some stretching. See sun saluation at 30 August 2009 on this blog.

Turkey Stew

Ingredients

• olive oil
• 500g turkey
• 1 medium-large yellow onion, peeled and roughly chopped
• 2 stalks celery, roughly chopped
• 1 pint vegetable stock
• 2 medium carrots, peeled, 1/4 inch slices
• 2-3 medium turnips, peeled, 1/2 inch cubes
• 1 medium swede, peeled, 1/4 inch slices
• 3 medium potatoes, peeled and quartered
• salt and pepper
• 1 teaspoon of thyme, basil, tarragon

Method

• Preheat oven to 180C.
• Heat olive oil on medium high heat on the stove top.
• Wash and pat dry turkey pieces. Brown turkey pieces, 2-3 minutes on each side. You may need to brown in batches if necessary. In the last 3 minutes of browning of the last batch, add the onions and celery.
• Add salt and 1/2 of the stock. Bring to a simmer, remove from the stove top and put in the oven, covered, for one hour.
• After an hour, remove from oven and add the rest of the vegetables - carrots, turnips, swede, potatoes, herbs and the rest of the stock. Return to the oven, covered, and cook until tender.
• Remove bones and skin, discard. Season to taste.

Workout of the day

• Seated DB Military Press 5 x 5 reps
• Ups 5 x 5 reps
• Med Ball Plyo Push Ups 5 x 8 reps
• bent DB Rows 5 x 8
• Dips 2 x max reps
• recline rope rows... 2 x max reps

Poached egg on toast

Ingredients:

• 2 slices wholemeal bread with seeds
• butter for the toast
• 1 tsp vinegar
• pinch of salt
• 2 medium Free Range eggs

Method:

• Fill the kettle and put on to boil. Toast the bread in a toaster and spread butter.
• Fill a frying pan with boiling water from the kettle and put on the hob, add the vinegar and salt and heat until it is very gently simmering.
• Gently crack the eggs and drop them into the water. Cook gently for 3-4mins depending how you like you eggs.
• Remove the pan from the heat. Use a slotted spoon to lift the eggs from the water, drain and arrange on two plates with the toast. Serve with a glass of orange juice.

Boxing licence

Got my licence back today; its nearly 10 years since I last had a licence!

9 hours of boxing means that I am physically knackered tonight, so no workout of the day and no recipe... celebrate on my behalf with a McDonald's!!

Boxing

Got access to a heavy bag today in prep for my ABA licence tomorrow and did:

For the first combo I worked my natural southpaw (ie: right leg forward, left leg back):

• Right jab (1)
• Left cross (1)
• Right jab (1)
• Left hook (1)
• Right uppercut repeater (2)
• Left cross (1)

Then repeated in reverse stance:

• Left jab (1)
• Right cross (1)
• Left jab (1)
• Right hook (1)
• Left uppercut repeater (2)
• Right cross (1)
  

Repeat x 5

Vegetable stew

Ingredients:

• 1 can tomatoes
• 500ml vegetable broth
• half cup tomato paste
• 1 large onion
• 2 large sweet potato
• 2 cups green beans
• 1 can of chickpeas
• 2 teaspoons ground paprika
• 1 1/2 teaspoons allspice
• 1/4 teaspoons ground cinnamon
• 1/2 cup raisins

Method:

• combine all ingredients minus the raisins in a pot stir to mix well and bring to a boil.
• reduce heat to low, cover and simmer for 20-25 minutes or until vegetables are tender.
• add raisins to the pot and simmer 5 additional minutes.
• serve over rice

Workout of the day

It's a rest day...

Goats cheese and tomato penne

Ingredients:

• 1 red onion, sliced
• olive oil
• Salt and ground black pepper
• 200g penne
• 100g goat's cheese
• 4 vine tomatoes, halved
• handful of small flat-leaf parsley leaves
• 1 tbsp small Spanish black olives
• pinch of dried red chilli flakes

Method:

• Put the onion in a pan with the olive oil and 2 tablespoons water. Season and simmer, covered, for 10 minutes. Uncover and cook for 5 minutes, until onion is softened.
• Cook the pasta according to the packet instructions
• Meanwhile, set the grill to high and grill the goat's cheese and the tomatoes on a sturdy baking sheet until they start to brown.
• Mix the onions into the drained pasta with the parsley and olives.
• Divide between 2 hot bowls, and place the goat's cheese on top, along with the tomatoes.
• Sprinkle with chilli flakes and black pepper.
• Drizzle with olive oil.

Workout of the day

• 850 row

3 rounds of:

• 5 pull ups
• 10 press ups
• 15 hindu squats

Deadlift at 60kg 2, 2, 2

Chicken Kiev

Ingredients:

• 75 g butter
• 1 g ground black pepper
• 2 cloves of garlic
• 4 boneless chicken breasts
• 2 eggs
• 45 ml water
• 1 g dried dill
• 100 g flour
• 100 g bread crumbs
• olive oil
• lemon, sliced
• chopped fresh parsley

Method

• Combine 1/3 cup butter, 1/2 teaspoon pepper and 1 teaspoon crushed garlic.
• On a 6x6 inch piece of aluminum foil, spread mixture to about 2x3 inches. Place this mixture in the coldest section of your freezer and freeze until firm. This can be done ahead of time.
• Place each chicken breast half between 2 pieces of waxed paper and using a mallet, pound carefully to about 1/4 inch thickness or less.
• When butter mixture is firm, remove from freezer and cut into 6 equal pieces. Place one piece of butter on each chicken breast. Fold in edges of chicken and then roll to encase the butter completely. Secure the chicken roll with small skewers or toothpicks.
• In a mixing bowl, beat eggs with water until fluffy.
• In a separate bowl, mix together 1/4 teaspoon black pepper, 1/2 teaspoon garlic, dill and flour.
• Coat the chicken well with the seasoned flour. Dip the floured chicken in the egg mixture and then roll in the bread crumbs. Place coated chicken on a shallow tray and chill in refrigerator for 30 minutes.
• In a medium size deep frying pan, heat vegetable oil to medium-high. Fry chicken for about 5 minutes then turn over and fry for 5 minutes longer or until the chicken is golden brown. To test if cooked, cut into one of the rolled chicken breasts to make sure it doesn't have a pink interior.
• Serve immediately, garnished with a sliced lemon twist and a sprinkling or parsley.

Workout of the day

• 6 x 2 pull ups

5 rounds of:

• 10 burpees
• 5 tricep push ups
• 5 shoulder push ups

3 rounds of

• round the world bulgarian bag swings and curls and extentions

Cod Mornay

Ingredients

• 4 tablespoons chopped mushrooms
• 4 tablespoons butter
• salt and black pepper
• juice of half a lemon
• 2 fillets cooked cod
• 2 medium potatoes plus butter and milk for mashing
• 2 tablespoons breadcrumbs
• 1/2 tablespoon flour
• 1/4 pint milk
• 2 tablespoons grated Gruyere cheese

Method

• Cook and mash potatoes very smoothly. Set aside.
• Make a sauce by combining the flour and butter over a very low heat and then stirring in the milk a little at a time. Bring carefully to the boil and cook for 10 minutes. Remove from heat, season and stir in cheese.
• Cook the mushrooms in butter until soft. Season them and flavour with a little lemon juice.
• Put the mashed potato into a forcing bag or just using a fork make a potato "rim" around two small dishes.
• Make sure that the fish is totally free of bones and skin and flake it finely.
• Divide the fish evenly between the two potato edged dishes.
• Mix the mushrooms in with the Mornay sauce and pour over the fish in the dishes.
• Cook for 10 minutes at 200C.
• Remove and sprinkle each dish with breadcrumbs and return to oven for another 10 minutes or until potato and breadcrumbs are golden brown and fish and sauce mixture bubbling hot.
  

Workout of the day

40 min bike ride

Yoga Flow

Workout of the day

• Sun Salutation (10mins)

• Shoulder press 1-1-1-1-1 reps
• Push press 3-3-3-3-3 reps
• Push Jerk 5-5-5-5-5 reps

• 6 x 2 reps pull ups

Amish Breakfast Casserole

Ingredients:

• 125g Sliced Bacon Diced
• 1 Medium Sweet Onion
• 3 eggs, lightly beaten
• 1 cup shredded potato
• 1 cup shredded Cheddar Cheese
• 1/2 cups Cottage Cheese
• 1/4 cups Shredded Swiss Cheese

Method:

• In large frying pan, cook bacon and onion until bacon is crisp, drain.
• Mix together the remaining ingredients, stir in bacon mixture. Transfer to a greased oven proof dish.
• Bake, uncovered at 180C for 30-35 minutes or until eggs are set and bubbly.
• Let stand 10 minutes before serving.

How to do more pull ups.

If you want to do more pull ups - and you really do want to do more - here’s your routine.

If you currently can only do one pull-up, start out by doing 12 sets of 1 pull-up with a 45 second break between sets two times a week.

Once you can do two pull-ups, begin this routine:

• Week 1: 6 sets of 2 reps. 45 second break in between sets. Twice a week.
• Week 2: 5 sets of 3 reps. Twice a week.
• Week 3: 4 Sets of 4 reps. Twice a week.
• Week 4: 3 Sets of 6 reps. Twice a week.
• etc

If you’re able to do more, go ahead; very soon you will be at 20 reps!

Workout of the day

Stretch 1 – Shoulder & Chest

This can be performed kneeling or standing. Clasp hands behind back and straighten arms. Raise hands as high as possible and bend forward from the waist and hold.

Stretch 2 – Arm Across Chest

Place one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm.

Stretch 3 – Triceps Stretch

Place one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head. Hold and repeat with other arm.

Stretch 4 – Glute Stretch

Sitting on floor with right leg bent, place right foot over left leg. Place left arm over right leg so elbow can be used to push right knee. Hold and repeat for other side.

Stretch 5 – Adductor Stretch

Stand with feet as wide apart as is comfortable. Shift weight to one side as knee bends. Reach towards extended foot and hold. Repeat for other side.

Stretch 6 – Single Leg Hamstring

Place leg out straight and bend the other so your foot is flat into your thigh. Bend forward from the waist keeping your back flat. Hold and repeat with the other leg.

Stretch 7 – Standing Quadriceps

Standing on one leg grab the bottom of one leg (just above ankle). Pull heel into buttocks and push the hips out. Your thigh should be perpendicular to the ground. Hold and repeat with the other leg.

Stretch 8 – Standing Calf

Place feet in front of each other about 18 inches apart. Keep back leg straight and heel on the floor. Push against a wall to increase the stretch. Hold and repeat with other leg.

Blueberry and Banana Delight

Ingredients:

• 1/2 cup of blueberries
• 1 banana
• 2 tablespoons of vanilla yoghurt
• 1/2 small cup of milk
  

Method:

• Place all ingredients in the blender, mix for 30 seconds or till smooth.

Daily Exercises for Men from the 1800's

In 1883, physical culture enthusiast William Blaikie wrote a book entitled “How to Get Strong, and How to Stay So.” In it, he gives a primer on strength training. A really great section is a sample physical fitness routine for men. What I like about the routine Blaikie proposes is its simplicity. The only thing needed is a set of dumbbells.

"Morning Strength Training

• On rising, let him stand erect, brace his chest firmly out, and, breathing deeply, curl dumb-bells (each of about one-fifteenth of his own weight) fifty times without stopping. This is biceps work enough for the early morning.
• Then, placing the bells on the floor at his feet, and bending his knees a little, and his arms none at all, rise to an upright position with them fifty times. The loins and back have had their turn now.
• After another minute’s rest, standing erect, let him lift the bells fifty times as far up and out behind him as he can, keeping elbows straight, and taking care, when the bells reach the highest point behind, to -hold them still there a moment. Now the under side of his arms, and about the whole of the upper back, have had their work.
• Next, starting with the bells at the shoulders, push them up high over the head, and lower fifty times continuously. Now the outer part of the upper arms, the corners of the shoulders, and the waist have all had active duty.
• Finally, after another minute’s rest, start with the bells high over the head, and lower slowly until the arms are about the position they would be on a cross, the elbows being always kept unbent, liaise the bells to height again, then lower, and so continue until you have done ten, care being taken to hold the head six or more inches back of the perpendicular, and to steadily face the ceiling directly overhead, while the chest is swelled out- to its uttermost, Rest half a minute after doing ten, then do ten more, and so on till you have accomplished fifty. This last exercise is one of the best-known chest-expanders.
• Now that these five sorts of work are over, few muscles above the waist have not had vigorous and ample work, the lungs themselves have had a splendid stretch, and you have not spent over fifteen minutes on the whole operation. If you want to add a little hand and fore-arm work, catch a broomstick or stout cane at or near the middle, and, holding it at arm’s-length, twist it rapidly from side to side a hundred times with one hand, and then with the other.

Afternoon Cardio Workout

In the late afternoon a five-mile walk on the road, at a four-mile pace, with the step inclined to be short, the knees bent but little, and the foot pushing harder than usual as it leaves the ground—this will be found to bring the leafs and loins no inconsiderable exercise; all, in fact, that they will probably need. If, shortly before bedtime each evening, the youth, after he has been working as above, say for a month, will, in light clothes and any old and easy shoes, run a mile in about seven minutes and a half, and, a little later, under the seven minutes, or, three nights a week, make the distance two miles each night, there will soon be a life and vigor in his legs which used to be unknown; and if six months of this work brings a whole inch more on thigh and calf, it is only what might have been expected."

Don't do Cardio...

• Fat Loss Cardio is Boring. Ever been on a treadmill for a whole hour? It’s not fun. Boring. Dull. Torturous - all great ways to describe this.
• Long Cardio Makes You Hungrier. While intense cardio training can kill the appetite for a while, when you go off and do a long ‘fat loss cardio’ workout, most people will actually become hungrier. Since sticking with your diet is the most important thing for weight loss, this is a big problem. A BIG one. If you go ahead and eat back all the calories that cardio just burned off, you’re doing yourself a huge disservice.
• Long Cardio Can Make You Lose Muscle. Potentially one of the biggest negative factors about long slow cardio is that it can actually start making you lose muscle mass. This is precisely opposite of what you’re going for.
• Cardio Reduces Your Recovery. When you’re on a fat loss diet, your recovery is already going to be slightly reduced from what it normally is. If you throw in 5 cardio sessions a week, you’re really asking for it.

Chocolate Banana Smoothie

Ingredients:

• 1 1/2 banana cut into chunks and frozen
• 2 tablespoons of melted chocolate
• 1/2 cup of yogurt
• 1 cup of milk

Method:

• Combine all ingredients in a blend until bananas are really mixed and chocolate is swirled.

Workout of the day

• Kettlebell swings, 1 min, 30 seconds rest
• Push-ups, 1 min, 30 seconds rest
• Kettlebell Clean & Press, 1 min, 30 seconds rest
• BW Lunge and Reach, 1 min, 30 seconds rest
• Seated Kettlebell Twists, 1 min

• 4 sets of 10 reps round the world bulgarian bag swings

Creamy Orange Smoothie Recipe

Ingredients:

• 1 medium orange peeled and unseeded
• 1/2 cup of yogurt
• 1/2 cup of whole milk

Directions:

• Blend the oranges and milk together until well mixed.
• Taste to see if flavor meets your taste.
• Add honey if needed and then blend with yogurt.

Workout of the day

• 20 Pull-ups
• 400 meter run
• 17kg db Thruster, 20 reps
• 100 wheelbarrow walk
• 17kg db Thruster, 20 reps
• 400 meter run
• 20 Pull-ups

Zucchini Pasta Carbonara Recipe

Ingredients

• Salt
• pasta
• olive oil
• butter
• bacon, thinly sliced
• 1 onion, chopped
• 3 cloves garlic, minced
• 4 cups chopped squash
• 4 eggs
• 1 cup grated Parmesan cheese
• 1 teaspoon lemon zest
• 1/2 cup basil leaves

Method:

• Cook the pasta.
• At the same time heat olive oil and butter on medium high in a large sauté pan.
• Fry bacon until browned and remove to paper towel to drain
• Working in batches, lay pieces of sliced prosciutto down in the pan. Fry gently on both sides until just lightly browned. Reserve oil in the pan.
• add the onions, garlic, and summer squash to the sauté pan; the heat should be medium high. Stir the vegetables so that they are all coated with oil, then spread them out and generously salt and pepper them. Cook until they are just lightly browned, stirring only occasionally. Remove from heat.
• When the pasta is ready, reserve 1/2 cup of the cooking liquid, then drain the pasta. Add the pasta to the squash and onions. Pour the egg, Parmesan, lemon zest mixture over the pasta mixture and quickly stir in with a wooden spoon. The heat from the pasta will sufficiently cook the eggs. Add a little of the reserved pasta cooking water if it looks a little dry. Stir in the prosciutto and basil.
• Garnish with more basil and grated Parmesan.

Workout of the day

Its a rest day. Enjoy!

Workout of the day

• 40 min bike ride

Perfect porridge

Ingredients

• 50g porridge oats
• 350ml milk
• Greek yogurt , thinned with a little milk and clear honey, to serve

Method:

• Put the oats in a saucepan, pour in the milk and sprinkle in a pinch of salt.
• Bring to the boil and simmer for 4-5 minutes, stirring from time to time and watching carefully that it doesn't stick to the bottom of the pan.
• To serve. Pour into bowls, spoon yogurt on top and drizzle with honey.

Workout of the day

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Avocado and Grapefruit Salad recipe

Ingredients:

• ¼ cup of plain yogurt
• 2 tablespoons of Dijon mustard
• 1 tablespoon of honey
• 2 grapefruits, sliced in half across segments
• 1 small ripe avocado, peeled and seeded and sliced
• ½ small head of lettuce.

Method:

• For make the dressing, combine the yogurt, Dijon mustard and honey in a bowl.
• To prepare the grapefruits, using a serrated knife, cut around the grapefruit between the peel and fruit, making sure the knife touches the base of the fruit. Remove fruit and slice into 2-inch pieces.
• Add the grapefruit and avocado to the bowl with the dressing and toss.
• Wash and dry the lettuce and place on a serving platter.
• Spoon grapefruit and avocado on lettuce.
  

Yoga Video

Facial Massage

Massage Therapy has been pursued through the ages as a means for detoxifying, relaxing and de-stressing. It forms an integral part of most beauty and relaxation treatments. Facial massage is one of the more commonly practiced branches of massage therapy. A face massage is designed to work the muscles on your face, neck and scalp. This is an excellent and effective non-surgical method for skin rejuvenation.

Facial Massage Technique

Face massage is the technique of muscle and tissue manipulation on the face, neck and scalp. The massage may also include the shoulders and the upper back. The therapy involves applying pressure on the facial muscles and tissue. This pressure is applied by the hands, fists and fingers.

A facial massage is given using a series of movements like rubbing, pulling, rolling, kneading, pinching, pushing, and rotating.A massage therapist may use a variety of massage creams, essential oils and packs to help enhance the benefits of the massage. Ideally a facial treatment lasts anywhere between twenty minutes for a basic massage to forty five minutes for an elaborate face massage technique (this includes a cooling of period as well).

Facial treatments are an effective natural way of retaining ones youthful features. The most convenient aspect of a face massage is that it can be self administered at home on a regular basis. You can use wholesome natural ingredients like essential oils and fruits and herbs in your massage. Regular face massages make a very visible impact on your skin. Gone are the dark circles and the sagging skin. Instead the face looks fresh and energetic.

Benefits of Facial Massage

Face massages help in the maintenance of healthy skin. Given day to day wear and tear, the skin is exposed to a number of harmful agents. These range from harsh weather, pollution, poor nutrition and stress. These elements cause the skin to become dry and dull. The skin on the face looses its elasticity and begins to sag and wrinkle. Effective facial massage techniques exert an adequate amount of pressure on the skin. The repetitive and therapeutic massaging movements help boost circulation to the face. It also helps flush out toxins in the body and stress. It is an excellent remedy for stress headaches and migraines.

The massage doubles as a facial workout. It tones the muscles and stretches them. This makes the skin firm, filling out the wrinkles and bags that had previously formed on the face. This alone reduces the age on your face considerably.

Boulangere potatoes

Ingredients:

• 725g of potatoes, scrubbed and sliced very fine
• 125g of thinly sliced onions
• 1 large handful of fresh parsley
• 750ml of hot vegetable stock
• A drizzle of olive oil

Method:

• In a dish layer the potatoes, then onions, then a scatter of herbs. Finishing with a layer of potatoes.
• Gently pour over the stock to just below the final layer of potatoes.
• Drizzle this layer with a small amount of olive oil and bake in a preheated oven for an hour and a half at 180c fan.
• Check every now and then that the top layer is not getting too brown, move to a lower shelf if necessary.

Workout of the day - The Basic Pilates Mat Workout

The Hundred

This exercise wakes up the body and promotes circulation and breathing. Lie on the back, bring both knees to the chest, curl the head and shoulders off the mat, and reach the legs to a controlled working level (bent at 90 degrees or straight and reaching between 90 and 45 degrees).

Stretch the arms at hip level and beat the arms 6-8" up and down as you breathe in for five counts and out for five counts. Repeat for ten breaths. Feel the abdominals pulling in and up throughout.

Transition: lower the feet, reach the legs straight if possible, and reach arms back.


The Roll Up

Inhale to reach arms up to the ceiling. Curl the head and shoulders forward, and exhale to roll all the way up, bringing head towards knees. Curl the tailbone under and inhale to start rolling back; exhale to roll to the mat and reach the arms back.

Transition: finish lying flat and hug one knee to the chest.


One Leg Circle

Reach one leg up to the ceiling, pressing the other into the mat, arms by sides. Bring the top leg toward the nose, across the body, down and around in a circle and stop at the top. Circle five times in each direction. Keep the pelvis still and abdominals scooped in.

Transition: roll up to sitting.


Rolling Like a Ball

Bend knees and hold ankles. Curl into a ball with feet lifted off the mat. Pull the abdominals in to roll back onto the shoulder blades, and roll up to the starting position. Keep the body curled and the Powerhouse scooping. Do 6.

Transition: roll down to the mat.


Single Leg Stretch

Curl the upper body forward, hug one knee to the chest, and reach the other leg out at 45 degrees. Switch legs, moving them simultaneously. Keep the lower back and head stable and still. Do 6-10 on each side.

Transition: hug both knees to the chest, hands on ankles.


Double Leg Stretch

With upper body curled forward, reach both arms and legs up to the ceiling. Sweep the arms out to the sides and circle them as you bend knees to chest again, pulling the ankles in for a stretch. Do 6-8.

Transition: roll up to sitting.


Spine Stretch Forward

With straight legs, separate your feet shoulder-width. Reach both arms forward. Pull the abdominals in and squeeze your bottom to lift tall, inhaling deeply. Exhale to roll the head forward and curl the spine, one vertebra at a time, until the top of the head is reaching toward the mat. Inhale to roll back up. Feel the abdominals pulling back to give the spine a comfortable stretch. Do 3-5.

Workout of the day

Hamstring

Sitting on the floor keeping your belly firm and back straight. Have one leg extended in front of you and the other leg bent so the sole of your other foot touches your extended leg's inner thigh. Lean slightly forward, keeping your back straight, don't slouch over, touching your ankle with your hand. Flex your extended leg's foot back when leaning forward. Hold for 10-30 seconds then swap legs.

Hamstring

Lie flat on your back with your knees slightly bent, and your feet flat on the floor. Lift your right leg towards your upper body keeping it extended with the soles of your foot facing the ceiling. Placing your hands around the your thigh, or behind your knee, to support your leg. Your hips and lower back shouldn't leave the floor. You should feel a slight pull in the back of your upper thigh. Hold this position for 10-30 seconds then swap legs and repeat.

Hamstring

Lying on your back bring one knee up towards your chest. Clasp your hands around your knee to keep your leg in place. Have the opposite leg either straight or slightly bent, depending on your flexibility. Hold for 10-30 seconds then swap legs.

Lower Back and Abs

Lying face down on a mat place your hands, palms down, directly under your shoulders. Have your legs extended and flat on the floor. Now press upward raising your upper body off the floor until your arms are straight. Make sure you exhale as you press up and keep your head and heck in line with your spine. Don't over extend your back - your palms should remain flat on the floor. Hold this position for around 5 seconds then lower yourself down again to the floor. You should feel the stretch in your abdominals. Repeat 3-5 times depending on how advanced you are.

Lower Back

Kneel on all fours - with your knees and hands on the floor. Keep your back straight, shoulders back. Arch your back up as much as you can, then relax, repeat several times. Hold for a few seconds each rep. Repeat 2-3 times. Hold for 10-30 seconds

Groin Stretch

Sit on the floor. Keep your tummy firm and chest out. Bend your legs so the soles of your feet touch together. Place your hands on your ankles and your elbows on upper sides of your knees. Push down slightly. Hold for 10-30 seconds.

Quadriceps Stretch

Stand near a wall or chair. Keep your tummy firm and chest out. Fold one leg up behind you holding your foot with your hand. Have the other hand on the wall or chair for balance. Keep the unbent leg's knee soft, do no lock it out. Hold this stretch for 10-30 seconds, then swap legs.

Calf Stretch

Leaning against a wall have your left leg bent and in front of you and your right leg straight and behind you. Lean towards the wall stretching your calf muscle on your left leg. Make sure you keep the heels of your feet on the ground. Hold for a count of 10-30 seconds then swap legs.

Chest

Stand with your feet shoulder width apart, and your knees slightly bent. Keep your tummy firm and chest out. Clasp your hands behind your back, palms facing your body, raise your hands and arms until you feel a stretch. Hold for 10-30 seconds

Arms / Chest

Stand with your feet shoulder width apart, and your knees slightly bent. Keep your tummy firm and chest out. Clasp your hands above your head, palms up or down - depending on your flexibility. Hold for 10-30 seconds.

Triceps Stretch

Stand with your feet shoulder width apart, and your knees slightly bent. Keep your tummy firm and chest out. Extend one arm up then bend your hand down between your shoulder blades, in the center of your back. Your elbow should be pointing upwards besides the top of your head. Place the opposite hand on top of the bent elbow. Hold for 10-30 seconds then swap arms

Shoulders

Stand with your feet shoulder width apart and have your knees slightly bent. Keep your tummy firm and chest out. Bring your right arm up across your chest so that your right hand is up near your left shoulder. Raise your left arm so that the inner side of your left hand (the side your thumb is on), pushes slightly on the back of your upper arm. Hold for 10-30 seconds, then swap arms.

Torso

Stand facing frontwards with your feet about shoulder width apart and your arms folded lightly across your chest. Rotate your shoulders to your right side - make sure you're not slouching keeping your back straight and good posture. Hold for around 10-30 seconds. Return your upper body to starting position and repeat with the left side.

Tuna Pasta Bake

Ingredients:

• small onion, finely chopped
• 125g each frozen peas and sweetcorn
• squeeze of lemon juice
• 600ml milk
• 25g plain flour
• 2 x 185g tins tuna
• 1 tbsp olive oil
• 300g pasta
• 25g butter
• 125g hard cheese
• 1 tsp mustard

Method:

• Preheat the oven to 160°C.
• In a frying pan stir fry the onions for 1-2 minutes in a little oil. Drain the tuna well, and flake into a bowl.
• Cook the pasta in a pan of boiling water until just cooked. Add the frozen peas to the pan 5 minutes before the end of cooking.
• To make the sauce, place milk, flour and butter in a small saucepan and whisk continuously over medium heat until the sauce begins to boil and thicken.
• Turn down the heat to its lowest and let the sauce cook for 2 minutes.
• Add the grated cheese and mustard, keeping a little cheese back for the topping. Season with a little lemon juice.
• Mix the pasta with the peas, spring onion, tuna and cheese sauce and pour into a lightly oiled ovenproof dish.
• Sprinkle with the remaining cheese and bake in a preheated oven until golden on top, about 25 minutes.

Out to get you, Top of the world & Hey Ma!

Perfect scambled eggs

Ingredients:

• 6 large eggs
• 6 teaspoons milk
• salt
• 1 tablespoon butter

Method:

• Heat a large non-stick frying pan to a setting just above medium.
• In large metal or glass mixing bowl, whisk the eggs with the milk and salt. Beat vigorously for 2 minutes.
• Allow the mixture to set for a couple minutes to let the foam settle.
• Melt the butter in the frying pan. As the very last of the butter is liquefying, add the egg mixture.Do not stir immediately. Wait until the first hint of setting begins.
• Using a spatula or a flat wooden spoon, push eggs toward center while tilting skillet to distribute runny parts.
• Continue this motion as the eggs continue to set. Break apart large pieces as they form with your spoon or spatula. You will come to a point where the push-to-center technique is no longer cooking runny parts of the egg.
• Flip over all the eggs. Allow the eggs to cook 15 to 25 seconds longer.
• Transfer eggs to serving plates. Add salt and pepper to taste.

5 reasons not to skip breakfast:

• It kick starts your metabolism - speeding it up, and therefore burning calories rather than storing them.
• It boosts your nutrient intake - breakfast eaters have a lower fat intake, a higher fibre intake, and significantly higher intakes of vitamins and minerals, especially calcium, iron and magnesium.
• It helps prevent binge eating - hunger will be better regulated and therefore less calories are consumed from unhealthy foods
• It improves your memory and concentration - people who eat a healthy breakfast concentrate better, are more efficient, and have improved mood, in comparison to those who skip breakfast.
• Weight maintenance - those who eat breakfast are more likely to maintain a healthy weight.
  

Workout of the day

Using 16kg dumbbells:

• snatch 3 x 30 seconds each arm
• 1 arm overhead walk 3 x 30 seconds each
• renegade row 3 x 5
• Bulgarian split squat 3 x 6 each

Then using bulgarian training bag:

• 3 rounds of 10 around teh body swings each side.

Workout of the day

It's a rest day... go for a walk

Aubergine stack

Ingredients:

• 75g butter
• 250g cherry tomatoes, halved
• salt and pepper
• Olive oil
• 2 aubergines, cut into 1cm-thick slices
• 175g goat’s cheese, crumbled
• Fresh rocket

Method:

• Melt the butter, add the cherry tomatoes and cook gently for 20 minutes, stirring occasionally.
• Season with salt and pepper.
• Heat the oil in a griddle until the oil is just about to smoke.
• Place the aubergine slices on the griddle and cook for 2-3 minutes on each side
• Line a baking tray with greaseproof paper and lightly oil four metal rings measuring approximately 7cm in diameter. Place the rings on the baking sheet 5cm apart.
• Put a slice of aubergine in the base of each ring, top with some crumbled goat’s cheese and add a generous spoonful of the tomato mixture.
• Fill the moulds, repeating the layers in the same way, until the mixture almost reaches the top.
• Press the top down gently with the back of a spoon.
• Bake in a preheated oven at 180C for 8-10 minutes
• Place the stacks on warm serving plates and garnish with the fresh rocket.

Warming up

Good warm up:

Special cheese on toast

Ingredients:

• 1 slice of bread
• courgette sliced thinly
• baby plum tomatoes (sliced)
• 2 slices of bacon
• cheddar cheese sliced thinly

Method:

• Make a foil plate with small upturned sides to hold the bread.
• Lay the sliced courgette evenly over the surface of the bread keeping them away from the edges.
• Cover the courgette with the two layers of the thinly sliced cheese, making sure that the courgette and crusts of the bread are covered (otherwise these will burn before the rest is ready).
• Place the sliced tomato on the cheese and pop the bacon on the top.
• Put the foil tray under a very low grill and leave for about twenty minutes until the cheese has melted and spread.
• Season with plenty of ground black pepper and a dash of Worcester sauce.

Workout of the day

Three rounds for time of:

• Row 500 meters
• 21 Burpees
• Run 400 meters

Workout of the day

Do countdowns 10-9-8-7-6-5-4-3-2-1 Jump Squats and Plyo Pushups

ie: 10 Squat Jumps Followed by 10 Plyo Pushups, 10 sec rest and then 9/9 and so on…until you get to 5’s then there is no rest..great workout when short on time

Tomato & aubergine pasta

Ingredients:

• 400g pasta
• olive oil
• 1 large aubergine, cut into cubes
• 2 garlic
• sugar
• 8 large ripe tomatoes, roughly chopped
• 2 tbsp capers, rinsed
• handful flat-leaf parsley, roughly chopped

Method:

• Boil the pasta according to pack instructions.
• Heat the oil in a frying pan and fry the aubergine for 5 mins. Season to taste.
• Add garlic and sugar, and fry for another 2 mins until the garlic is softened.
• Tip the tomatoes, capers and parsley into the pan, warm through briefly then fold through the cooked, drained pasta.

Navratan Korma

Ingredients:

• 45 ml vegetable oil, divided
• 80 ml mixed nuts (cashews, pistachios, almonds)
• 110 g onion, grated
• 3 g garlic paste
• 3 g ginger paste
• 1 can tomatoes
• 2 g cayenne pepper
• 1 g ground turmeric
• 4 g ground coriander
• 2 g garam masala
• 235 ml water
• 40 g raisins
• 65 g chopped carrots
• 75 g chopped green bell pepper
• 55 g chopped fresh green beans
• 70 g green peas
• 155 g chopped potatoes
• 110 g paneer, cubed
• 60 ml milk
• 60 ml heavy cream
• salt to taste
  

Method:

• Heat 1 tablespoon oil in a large skillet over medium heat. Place mixed nuts in the skillet, cook and stir until golden brown, and set aside. Stir onion into the skillet, and cook until tender. Mix in garlic paste and ginger paste, and cook 1 minute. Stir in tomato sauce, cayenne pepper, turmeric, coriander, and garam masala. Pour in water, and mix in raisins, carrots, green bell pepper, beans, peas, and potatoes. Bring to a boil. Reduce heat to low, and simmer 20 minutes, until potatoes are tender.
• Heat remaining oil in a separate skillet over medium-high heat, and cook the paneer on both sides, until golden brown. Drain on paper towels. Place in a bowl with enough hot water to cover for about 2 minutes to soften, then stir into the skillet with the vegetables.
• Stir milk and cream into the skillet with the vegetables and paneer. Bring to a boil, and continue cooking 2 to 3 minutes. Season with salt to taste.

Workout of the day

Kettlebells today:

• Power Cleans - 3 sets x 15-20 reps
• Single Arm Rows - 3 sets x 15-20 reps
• Alternating Floor Press - 3 sets x 15-20 reps
• Front Squat - 3 sets x 15-20 reps
• Single Arm Jerk - 3 sets x 15-20 reps
• Kettlebell Swing - 3 sets x 15-20 reps
• Kettlebell Windmill - 3 sets x 15-20 reps

Thoughts of today

Having been where I have been, and seen what I have seen, and been as alive as I have been and so very in control, reality is mundanely lukewarm.

I truely know what Batty means when he said "I've seen things you people wouldn't believe. Attack ships on fire off the shoulder of Orion. I watched C-beams glitter in the dark near the Tannhauser gate. All those moments will be lost in time... like tears in rain... "

Potato Soup

Ingredients:

• olive oil
• 250g onions, sliced
• 1 stick celery, finely sliced
• 400g potatoes, peeled & roughly chopped
• 900ml vegetable stock
• 150ml carton single cream

Method:

• Cook the onions in the oil until softened but not coloured.
• Add the celery, potatoes, stock & seasoning.
• Bring to the boil, then cover & simmer for 20 minutes.
• Puree the soup in a blender & return to the rinsed pan.
• Heat through, then stir in the cream & serve.

Yoga sequence with support

Legs up the wall

Roll onto one side and work your tailbone to the corner where the floor and the wall meet. Roll onto your back then place your legs up the wall. Allow your legs to spread away from one another as far as it is comfortable. Flex the toes. Close your eyes, take your attention to your breath and allow your senses to turn inward.

Benefits: This posture will start to open up the back of your legs without putting any strain on your lower back. It allows the student to comfortably appreciate the quieting and calming effects of focusing on and lengthening the breath.


Bound angular on the wall

Bring the soles of your feet together. Work your knees and thighs towards the wall. To amplify this pose, use your hands to gently press your thighs toward the wall.

Benefits: This will start to open up the inner thighs and groin area. It helps keep the kidneys, prostate and urinary bladder stay healthy.


Pigeon on the wall

Place the sole of your left foot on the wall. Make sure you are far enough away from the wall so that your shin is parallel to the floor and your thighbone (from hip to knee) is perpendicular to the floor. Place the outside part of your right ankle two inches below your left knee. Flex your right foot, which will protect your right knee. Work your right thigh toward the wall. To amplify this pose, use your hand to press the right thigh closer toward the wall. Repeat on the other side.

Benefits: This will stretch the hips and glutes. This stretch is great for alleviating and preventing lower back and sciatic pain.


Low lunge flow

Step the right foot forward into a low lunge. Come high onto the fingertips or bring your hands onto blocks (or books) in order to keep your spine lengthened. Make sure that your right ankle is directly under your right knee. If your right knee is forward of the ankle, it becomes a precarious position for the knee. Press the left ball of the foot into the earth as you stretch the left leg straight. Begin to straighten the right leg and move into a forward bend. Allow your torso to drape over the right leg. Continue bending the front leg to a right angle and then straightening it. Flow with the breath. Repeat the flow five times, and then repeat the other side.

Benefits: The flow gets the prana (energy) moving in the body as you continue to stretch and strengthen your hips, hamstring and psoas muscles.


Psoas and quad stretch against the wall

Place your left knee onto the floor. (Use a blanket under your knee if it is sensitive.) Position that knee into the corner to where the floor and the wall meet. Bring your right foot in front of you in a lunge position so that your thigh bone (from hip to knee) is parallel to the floor. Make sure your knee is directly over the heel of your foot. You can stay here if this is enough of a stretch, or slowly lengthen your spine up and work it back toward the wall. Make sure your right foot is pointed straight up toward the ceiling. Repeat on the other side.

This stretch can be quite intense. If this is the case, take your back leg completely off the wall and allow it to lie onto the floor. Keep your hips square and scoop your tailbone.

Inhale, then work yourself forward on your exhale. (Repeat this three times moving with your breath.)

Benefits: By creating flexibility in the quad, it takes pressure off the knee. By loosening up the psoas, it will take pressure off of the lower back.


Maltese twist
Lie down onto your back. Bring your right knee into your chest and your left leg flat onto the ground. Work your thighs away from one another. Rest your right foot on your thigh directly above your left knee and grab hold of the right knee with your left hand. Keeping your right shoulder on the floor, with your palm facing up, bring your right knee over to your left side for a twist. Repeat other side.

Benefits: Massages digestive organs, lubricates spine and vertebrae, and increases flexibility in the muscles of the back.

Knees into chest

Rock forward, back, side to side and give yourself a nurturing mini massage. Pause for a moment and then begin your day again fresh and renewed.

Same Mistake

One of my favourite songs:

Proper Hot Chocolate

Ingredents:

• 2 gms dark chocolate
• 1 cup milk
• good dash of vanilla

Method:

• Chop up your chocolate.
• Pour the milk into a saucepan, and heat gently over medium heat until the milk is steaming and beginning to bubble ever so slightly.
• Remove it from the heat before it comes to a full boil, and stir in the chocolate.
• Return it to the stove.
• Over low heat, whisk well until the chocolate's all melted.
• Stir in the vanilla extract, ladle or pour into a mug, and enjoy.

Workout of the day

It's a rest day... go for a walk and do some basic stretching

Workout of the day

Sandbag day no rest: 4-6 sets

• Power Clean and Power Jerk x 5 reps
• Power Clean x 5 reps
• Full Clean x 5 reps
• High Pulls x 5 reps
• Deadlift x 5 reps

Potato Gratin

Ingredients

• 1kg. potatoes, thinly sliced
• Salt and pepper
• 1 teaspoon grated nutmeg
• 1 clove of garlic, crushed
• 1/4 pint of single cream
• 250ml milk
• 400g of cheese, grated.

Method:

• Preheat oven to 180C
• Cook potatoes in boiling water with salt for 5 minutes, then drain well.
• Arrange potatoes in layers in a greased shallow ovenproof dish, sprinkling each layer with salt, pepper, nutmeg and garlic.
• Mix cream and milk together and pour over potatoes.
• Sprinkle with cheese
• Cover with foil and cook for 30 minutes.
• Remove foil and cook for further 15 minutes unit potatoes are tender and cheese topping has browned.
  

Workout of the day

5 mile run - post time:

41.47 min

Sweet Potato Risotto

Ingredients:

• 4 tablespoons butter
• onion
• 1 medium sweet potato, cut in small dice, about 8 ounces or 2 cups
• 2 to 3 cups vegetable broth
• 1 cup Arborio rice
• salt and freshly ground black pepper, to taste
• 1/2 cup fresh grated Parmesan cheese

Method:

• Heat 3 cups of vegetable broth to the boiling point; reduce heat to the lowest setting to keep hot.
• In a medium saucepan, melt butter; add onion and cook until tender.
• Add rice and cook, stirring, until well blended.
• Stir in sweet potato.
• Stir about 3/4 cup of the hot broth into the rice mixture.
• Cook over medium-low heat, stirring constantly, until liquid is absorbed.
• Continue adding liquid, about 1/4 to 1/3 cup at a time, stirring frequently, until the rice and sweet potato are tender (not overly soft).
• The texture should be creamy a little loose. This will take about 25 minutes and about 2 to 3 cups of broth.
• Stir in Parmesan cheese to taste.

Workout of the day

Its a rest day

Potato Tortilla

Ingredients:

• Olive oil
• 350g potatoes, sliced thinly
• 1 large onion, sliced thinly
• 6 large eggs
• Salt and pepper
• Leftover sausage or cooked meat
• A handful of grated cheese
• coriander
  

Instructions:

• Heat the olive oil in a large pan, add the potatoes and onion and cook gently for 20-30 minutes until softened, without browning the onion.
• Beat the eggs in large bowl, season well and add the potatoes and onion mixture. Combine well and tip into a non-stick frying pan.
• Cook over a gentle heat for 10-12 minutes until set and scatter the top with the sausage slices and grated cheese and place under a hot grill until golden brown. Serve with coriander sprigs and a crisp green salad.

More tips to help you sleep...

• Avoid naps during the day.
• Keep the temperature in your room cool and comfortable.
• Don’t participate in waking activities while in bed.
• Go to bed at a regular time
• Don’t exercise within three hours of trying to fall asleep.
• Don’t eat heavy meals within three hours of trying to fall asleep
• Avoid all stimulants
• Avoid liquids within 2 hours of trying to sleep
• Wind down for 90 minutes before you go to bed.
• Write down concerns
• Get up if you can't sleep after 15-20 minutes.
• Avoid bright lights

Workout of the day

• 20 x dive bomber pushups
• 20 x recline rows
• 1 round tabata squats

repeat x 3


Tabata protocol is:

20 secs x exercise
10 secs x rest

repeat for 4 mins or 8 rounds

Peanut Butter Chocolate Clouds

Ingredients:

• 8 oz. Whipping cream
• 2 tblsp. peanut butter
• 1 tblsp. melted chocolate

Method:

• Line a mini-muffin pan with 12 mini-muffin liners.
• Combine the whipped cream, peanut butter and chocolate. Mix until well-combined.
• Divide the mixture evenly among the mini-muffin liners and freeze.

Avocado Rice

Ingredients:

• cup of rice, cooked your favorite way
• 1 can rough cut tomatoes
• 2 ripe avocados
• salt and pepper

Method:

• Combine tomatoes and avocado with warm, cooked rice.
• Add salt and pepper and toss to combine.

Workout of the day

• Push-ups x 20
• Crunches x 40
• Wide grip push-ups x 20
• Crunches x 40
• Knuckle push-ups x 20
• Crunches x 40
• Diamond push-ups x 20
• Crunches x 40

Repeat next section x 3

• Split squat jumps x 30 seconds
• Mountain climbers x 30 seconds
• Pull-ups x 20 seconds timed
• Leg lifts x 20 seconds timed