Workout of the day

Travelling at the moment so just some light stretching - normal service from 1 Dec 2009!

Date Slices

With thanks to my sister Angela for this:

Ingredients:

• 1/2 lb of stoned dates
• 1/4 pt water
• 4oz self raising flour
• 1 level teaspoon bicarb
• 4oz oats
• 6oz caster sugar
• 4oz marg

Method:

• Grease shallow cake tin
• chop dates and place in saucepan with water, bring to boil and cook until soft
• Sift flour with bicarb stir in sugar and oats. Rub in marg.
• Press half the oat mixture evenly over base of tin, spread dates over this then cover with other half of the oat mixture
• Bake at 175C for 20-30 mins.
• Mark into slices - leave in tin to cool.
  

Cannellini bean pasta

Second receipe today as I'm at home with the cats and hungry:

Ingredients:

• olive oil
• 1 onion, chopped
• 2 tomatoes, chopped
• can cannellini beans
• 2 cups penne pasta
• salt

Method:

• In a medium size saucepan heat the olive oil. Saute onion until tender. Stir in tomatoes and entire can of beans. Let simmer for 10 minutes.
• Bring a large pot of water to a boil. Add penne pasta and cook until al dente; drain.
• Mix pasta with bean mixture and salt as desired.

Getting itchy

My arm injury has seriously curtailed my workouts - its hard to do much when you cannot grip things or pick them up without feeling as if you are being stabbed - and I have to say that I am starting to get very itchy to get exercising again.

My arm is improving and it would be foolish to rush back now only to be set back further, but come December 1, I am going to try - gingerly - to perform a kettlebell routine. Until then, it's going to be stretching and some yoga for me.

Easy tasty and fast breakfast

Ingredients:

• Greek yogurt
• apple or orange or berries or peach or in fact just about any fruit you have to hand
• honey

Method:

• cut of the fruit into bite sized pieces
• blob 2 big spoons of yogurt over the fruit
• pour over a tablespoon of honey
• serve

Workout of the day

Rest day

Bodybuilding diet and training

A diet is only that which you eat - and judging by my bodybuilding diet and lifestyle, I can see why I became very bored with it.

I was always a hard gainer being a natural ectomorph, so I favored small and frequent meals throughout the day. I always believed the Steve Reeves formula that every meal should have carbohydrates, protein and fat in the ratios of 40% carbs, 40% protein, 20 % good fats.

Overall, I aimed to eat between 3000 - 4000 clean calories per day; that's no processed foods, no fried foods and nothing that was not purposeful (or had taste!).

A typical day from my food diary went as follows:

• 0700 - 1 cup of oats mixed with 1 cup water and a boiled egg
• 0900 - protein shake (made from: 200g fat free cottage cheese, 1 fat free yogurt, 200ml skimmed milk, a few strawberries or berries or a spoon of honey)
• 1200 - 1 cup of brown rice (cooked), 2 cups of green beans, broccoli or any other desired vegetable 6-8 ounces of chicken, turkey, or lean fish
• 1500 - same as 12 noon
• 1800 - same as 12 noon
• 2100 - protein shake

In addition I would usually take:

• a multiple vitamin split in 3 equal servings throughout the day
• Chromium Picolinate,
• Fish oil complex
• Creatine
• Glutamine
• L-Arginine

On this diet I grew from 11 stone to just a fraction under 15 stone with around 11-12% body fat in 30 months working out on the following typical 3 day split:

• Day 1 - Chest, Shoulders, Triceps
• Day 2 - rest
• Day 3 - Back, Biceps
• Day 4 - rest
• Day 5 - Legs, Calves, and Abs
• Day 6 - rest
• Day 7 - Chest, Shoulders, Triceps
• etc, etc, etc

Each body part would have 3 exercises for1 warm up set followed by 5 full on sets with 10 reps per set, isolating each muscle and ensuring I got fully pumped.

I would also need at least 10 hours of sleep every day just to make it through the next day and I have a resounding memory of continual pain.

I have to admit however, that I did like the results, even if the lifestyles' 24/7 demands became dull. One of my finest moments was going into a swimming pool and having the women's aqua aerobics class practically stop as they all followed me with their eyes!

I also have to say that the lifestyle promotes a low stress approach (with the exception being if you venture down the "supplementation" route offered by the gym pharmacists) which suited me well and controlled my bipolar long before I was formally diagnosed with it and it was just know to me as my "ghost".

If I wanted to bulk up again, I wouldn't change the diet, but I would change the workouts. If I was recommending a building routine to someone, they could do a lot worse that that suggested by Bradley J. Steiner in his 1971 article which suggests working heavy three-four times per week doing:

• Warm-up - 1 x 20
• Squat - 5 x 5
• Bench press - 5 x 5
• Stiff-leg dead lift - 5 x 5
• Bent-over rowing - 5 x 5
• Press behind neck - 5 x 5
• Leg raises 1 x 25

This approach is well documented at http://stronglifts.com/, which would be my website of the week for those interested.

Fried Bananas

Ingredients:

• 3-4 regular bananas
• 1 cup flour
• 2 tbsp. corn flour
• 3 tsp. baking powder
• pinch salt
• 1 egg
• 1/3 cup white sugar
• 1 tbsp. oil
• 1/4 cup coconut milk
• 1/4 cup cold sparkling water

Method:

• In a large mixing bowl, stir together dry ingredients
• In a separate bowl, combine the egg, sugar, oil, and coconut milk, stirring until the sugar has more or less dissolved.
• Add the wet egg mixture to the dry mixture, then add the carbonated water. Stir to create a thick batter.
• Peel and slice the bananas in half lengthwise, then into 3 to 5 inch segments.
• Place the banana pieces in the batter
• Pour some oil into a wok - the more oil you use (especially if it is very hot), the less greasy your fried bananas will be.
• Using a large spoon, quickly remove bananas from the bowl of batter and place in the hot oil
• Allow bananas to fry at least 20 seconds each side before turning them.
• Drain fried bananas on a clean kitchen towel or paper towel, and serve while still hot.

Workout of the day

I am going to a commercial gym today and will do 3 rounds of:

• 3 min concept 2 rowing
• 3 min running
• 1 min hindu squats
• 30 sec rest

Chicken Milanese

Ingredients:

• 1 cup flour
• 2 large eggs
• olive oil
• 2 cups breadcrumbs
• 1/2 cup Parmesan freshly grated
• 2 tablespoons parsley
• Salt and pepper
• 2 chicken breasts, butterflied and lightly pounded
• 1 each lemon sliced into wedges

Method:

• Spread flour in shallow baking dish. Beat eggs with 1 tablespoon oil in second shallow baking dish. Mix bread crumbs, cheese and minced parsley in third shallow baking dish. Season each with salt and pepper.
• Prepare chicken breast and trim away any cartilage or visible fat.
• Open breast like a book, set between two sheets of heavy plastic wrap that have been lightly spritzed with water and gently pound to an even thickness, about 1/4- to 3/8-inch, with a meat mallet or rolling pin.
• Season cutlets on both sides with salt and pepper, pressing seasonings into meat.
• Bread cutlets one at a time. Dredge cutlets in flour, coating both sides and shaking off the excess. Then, using tongs, dip both sides of cutlets in egg mixture, letting excess drip back into baking dish to ensure very thin coating. Finally, dip both sides of cutlet in bread crumbs, pressing crumbs with fingers to form an even, cohesive coating.
• Place cutlets in single layer on wire rack set over baking sheet, allow coating to dry for about 5 minutes.
• Preheat two large nonstick saute pans over high heat, add 3 tablespoons of butter and 1 tablespoon of oil to each pan. Heat until butter is melted and sizzling. Place 2 cutlets in each pan and cook until golden brown and crisp, about 2-1/2 minutes.
• Flip over, reduce heat to medium, and continue cooking until golden brown and chicken is cooked through, 2-1/2 to 3 minutes longer.
• Drain on rack set over a baking sheet, then transfer to a warm serving platter. Serve with lemon wedges and garnish with parsley sprigs.
  

Workout of the day

Rest day - arm still hurting

The Pig of Happiness

Workout of the day

Go for a walk. I am going to walk around Ladybower in the Peak District:

WALK DETAILS

• Length: 6 miles.


• Start/Finish: Fairholmes Car Park.


• Location: Off the A57 Glossop to Sheffield road.


• Terrain: Easy walking on good clear tracks round Ladybower Reservoir.

THE ROUTE

• Walk away from the Upper Derwent Visitor Centre, towards the right hand corner of the main car park.


• Continue along an obvious path heading towards the main vehicular road up the Derwent Valley.


• On reaching the road, turn left and after walking a short distance, turn left at a small roadside car park.


• Follow the clearly marked, permissive path, which runs between the road to your right and the reservoir to your left.


• With Ashopton Viaduct clearly in view, the path edges slightly to the right to reach a stile, only a few yards from the A57.


• Turn left, cross the viaduct and continue a short distance beyond its end, to obtain a better view of Ladybower Dam.


• Retrace your steps and turn right to follow the track up the other side of the reservoir.


• Stay on the track beside the reservoir without deviating for about two and a half miles.


• Keep to the left where the road forks at what remains of Derwent village and follow it round, with Derwent Dam towering up above on your right.


• Soon after the road begins to climb, turn left to return to the Upper Derwent Visitor Centre.

Tuscan pasta and bean soup

Ingredients:

• Olive Oil
• 1 large onion, chopped
• 1 celery stick, chopped
• 1 courgette, chopped
• 1tbsp dried rosemary
• 2 garlic cloves, crushed
• 2 x 400g cansChopped Tomatoes
• 700ml boiling water
• 1 chicken stock cube
• Salt and pepper
• 100g fusilli
• 400g can Cannellini Beans, drained
• Parmasan, to serve

Method:

• Heat the olive oil in a large pan and sweat the onion and celery for 10 mins.
• Add the courgette, rosemary and garlic and cook for a further 5 mins.
• Stir in the tomatoes and 700ml boiling water.
• Crumble in the stock cube and season to taste.
• Simmer for 15 mins over a low heat.
• Add the pasta and cannellini beans and warm through for 10 mins.
• Serve with the cheese and some fresh bread.

Workout of the day

20k bike ride

One pot chicken casserole

Ingredients:

• 50 g butter
• 1.5 kg chicken pieces
• 2 onions, halved and sliced
• 700g potatoes, sliced
• 100 ml chicken stock
• 450 ml dry white wine
• bay leaf
• salt
• 1/2 tsp paprika
• pinch dried thyme
• 2 tsp cornflour
• parsley, to garnish

Method:

• Preheat oven. 180C
• Melt half the butter in a casserole dish and fry the chicken pieces until golden.
• Remove and set aside.
• Add the remaining butter to the casserole dish and fry the onions for 3 - 4 mins.
• Add potatoes and cook for 3 - 4 mins.
• Return chicken pieces to casserole and mix with vegetables.
• Add stock and wine
• Add bay leaf, salt, paprika and thyme and bring to the boil.
• Cover and transfer to oven.
• Cook for 1 1/2 - 1 3/4 hours until tender.
• Remove chicken and vegetables and arrange in serving dish.
• Mix cornflour with a little water and add to juices in casserole. Bring to boil, stirring, until thickened.
• Pour sauce over chicken, sprinkle with parsley and serve.

Time management

Time Management is Not About Accomplishing Everything on Your To Do List.

The process of making lists is crucial to effective organization. If it's not written down, it's bound to be forgotten.

But, so many people get frustrated and overwhelmed when they look at all the tasks on their To Do lists. They wonder how they'll ever be able to accomplish so many things.

Believe it or not, time management is NOT about accomplishing everything on your list of things to do. It's really about looking at your list of things to do, and determining if those things are important enough to do in the first place.For example, ask yourself if it's really important to you to drive all the way over to another supermarket, just to save 35p on bread. That 35p is surely going to be spent on fuel anyway, and look at the time that is being wasted.

Or, is it a good use of your time to cut out and file magazine articles? For some people who reference their saved articles regularly, it certainly may be a good use of time. But I know people who just cut out articles, file them, and NEVER go into those files again.

We only get 24 hours each day. Think wisely before using them up, because once they're gone, they can never be retrieved again.

Posted by Maria Gracia
http://getorganizednow.typepad.com/get_organized_now_weblog/2009/12/time-management-is-not-about-accomplishing-everything-on-your-to-do-list.html

Chicken Saltimbocca

Ingredients

• 4 slices bacon
• 2 wedges of Gorgonzola
• 2 medium chicken breasts
• olive oil
• 1/2 cup dry white wine
• 1 tablespoon lemon juice
• 1 bag mixed baby greens

Method:

• Lay out the bacon slices and evenly divide the Gorgonzola in the center.
• Place 1 chicken breast crosswise on each Gorgonzola pile.
• Wrap each chicken breast with bacon, pressing firmly to encase Gorgonzola; secure with toothpick if necessary.
• In 12-inch frying pan, heat oil on medium.
• Add wrapped chicken, Gorgonzola side down, and cook 12 to 15 minutes turning over once.
• Transfer wrapped chicken breasts to platter; cover with foil to keep warm.
• To the same pan, add wine and lemon juice and heat to boiling on medium-high; boil 2 minutes to reduce sauce by half, stirring occasionally and scraping up any browned bits. Remove pan from heat.
• Place greens in large bowl and toss with sauce. Arrange greens on dinner plates and top with chicken.

Workout of the day

Run 5K

Laura Marling - My Manic and I

My favourite song at the moment:

Workout of the day

The 10 basic Pilates Mat exercises:

• The Hundred
• The Roll Up
• The Roll Over
• One Leg Circle
• Rolling Like a Ball
• Single Leg Stretch
• Double Leg Stretch
• Spine Stretch
• Open Leg Rocker

This should take about 20 mins to do. I will do this twice.

A guide to the exercises can be found here: http://www.easyvigour.net.nz/pilates/h_pilates_classic.htm#34

Bakewell Tart

Very tasty!

Ingredients:

• 150g all purpose flour
• pinch of salt
• 250g butter, cubed
• 2-3 tbsp cold water
• 2 tbsp raspberry jam
• 150g caster sugar
• 3 medium eggs plus 1 yolk, beaten
• 1 egg white, lightly beaten
• 150g ground almonds
• zest of 1 medium lemon
• 2 tbsp flaked almonds

Method:

• Heat the oven 170C
• Place the flour, butter and salt into a large clean bowl.
• Rub 75g of the butter into the flour with your fingertips until the mixture resembles fine breadcrumbs, working as quickly as possible to prevent the dough becoming warm.
  Add the water to the mixture and using a cold knife stir until the dough binds together, add more cold water a teaspoon at a time if the mixture is too dry.
• Wrap the dough in Clingfilm and chill for a minimum of 15 minutes, up to 30 minutes.
• Roll out the pastry on a lightly floured board to 5mm thick. Grease and then line a deep tart tin with the pastry. Prick the base all over with a fork. Chill in the refrigerator for 15 minutes.
• Cook for 20 minutes or until the pastry is a pale golden color. Spread the raspberry jam onto the base of the pastry case. Leave to cool.
• Cream the remaining butter and sugar together until pale in color using an electric hand whisk. Add the beaten eggs and egg yolk a little at a time. Gently fold in the ground almonds and lemon zest.
• Pour the mixture in to the pastry case and gently level the surface to ensure the whole case is filled. Bake for 20 minutes. Sprinkle the flaked almonds on to the surface and bake for a further 20 minutes or until golden and set. Leave to cool and serve

Lance Armstrong in Dodgeball

Lance Armstrong in dodgeball from Lynn on Vimeo.

Andalusian Bean Salad

Ingredients:

• 300g can cannellini beans, drained
• 2 oranges, peeled and segmented
• 1/2 cucumber, chopped
• 2 medium vine tomatoes, deseeded and chopped
• 1 green pepper, deseeded and chopped
• 3 tbsp olive oil
• 1 tbsp vinegar
• salt and pepper
• pinch of cinnamon

Method:

• Place the beans, orange segments and vegetables into a large serving bowl.
• Whisk together the oil and vinegar and season to taste. Pour the dressing over the salad and toss gently.
• Sprinkle with a little cinnamon to serve.

Workout of the day

It's a Yoga day:

Good advice for eating to gain muscle

Very good advice and a beautiful cat!

http://www.thegaragegymonline.com/2009/11/18/what-im-eating-to-put-on-muscle/comment-page-1/#comment-135

Chris, you have inspired me to write up my own diet from when I was a bodybuilder... watch this space!

Workout of the day

• Glute Bridges, 3×15
• Tin Men’s, 1 min
• Piriformis Stretch, 2×5 each leg
• Beyond the Range Push-ups, 3×20
• Bulgarian Split Squats, 3×10 each leg
• Pull-ups, 3×5
• Rope Skip, 3x 2 min

Chickpea & Chorizo Soup

Ingredients:

• 400g can chopped tomatoes
• 100g of chorizo
• 150g savoy cabbage
• pinch of dried chilli
• 400g can chickpeas , drained and rinsed
• chicken stock
• crusty bread to serve

Method:

• In a medium pan, heat the tomatoes, followed by a can of water.
• While the tomatoes are heating, chop the chorizo into chunky pieces and shred the cabbage.
• Pile the chorizo and cabbage into the pan with the chilli flakes and chickpeas, then crumble in the stock cube.
• Stir well, cover and leave to bubble over a high heat for 6 mins or until the cabbage is just tender.
• Ladle into bowls and eat with crusty or garlic bread.

My Favourite Things

This list is a work in progress and in no particular order:

Books

• The Outsider - Albert Camus
• The Fall - Albert Camus
• Farewell to Arms - Ernest Hemingway
• Casino Royale - Ian Flemming
• The Captains and the Kings - Taylor Caldwell
• Confessions of an Unlikely Bodybuilder - Sam Fussell
• Building the Classic Physique - Steve Reeves

Places

• Flemings Hotel (London)
• Inch Bay (Co. Kerry, Eire)
• 15 (London)
• Berlin
• Munich
• Albufeira (Portugal)
• Champneys (Ashby-de-la-Zouch)
• Cora's (Ashton-U-Lyne)
• Ross Hotel (Co. Kerry, Eire)

Food

• Espresso
• Scrambled eggs
• T-Bone steak
• Full Irish Breakfast
• Crunchy apples
• Freshly squeezed orange juice
• Seafood Chowder (at the Kilarney Park Hotel, Eire)
• Paella (in Spain)
• Sangria
• Olives
• Peri Peri Chicken (in Portugal)
• Breakfast bake (from this site)

Things

• My Father's early 1960's overcoat
• My wedding ring
• Crisp white shirts
• Shiny black oxford shoes

Films:

• All the Rocky films
• Godfather 1 & 2
• Goodfellas
• American Beauty
• Layer Cake
• Casino Royale
• The American

Shops:

• Marks & Spencer (for a whole load of different reasons)
• Pakeman, Catto & Carter (Cirencester)
• Susca's Italian Shop (Hyde)

Heroes:

• My Father
• Albert Camus
• James Bond
• Sylvester Stallone
• Steve McQueen
• Frank Azzopardi

Exercises:

• Clean & Press
• Deadlift
• Kettlebell swings
• Skipping Rope
• Swimming
• Downward facing dog
• Hindu squat

Experiences:

• Jumping out of a plane
• Flemings Hotel
• That week in January 2004
• Cycling the Ring of Kerry
• Being with Ril

Cars:

• E-Type Jaguar
• My old VW Golf

On going changes

Having decided that I am going to have to get a proper job again, I have decided to wind down "New Body Bootcamp". I will continue to undertake limited one to one coaching, my own exercise and this blog, but am not going to be able to devote the time "NBB" needs. Thank you to those who have and continue to attend

Red-Wine-Braised Lentils and Bacon

Ingredients:

• 1 small carrot, peeled and diced
• ½ a medium-sized onion, peeled and diced
• 200g smoked bacon, diced
• olive oil
• 1 clove garlic, peeled and left whole
• salt and pepper
• 1 heaped cup small lentils
• bay leaf
• Sprig of fresh thyme
• 1 cup red wine
• 2 cups chicken stock
• 1 bunch of kale, washed, stems and tough leaf ribs removed,
• 2 tablespoons butter

Method:

• In a small, high-sided pan, heat a couple of tablespoons of olive oil, add the diced vegetables and bacon, the garlic and a pinch of salt, and cook over medium heat for a few moments.
• Add the lentils, bay leaf and thyme, stir to coat with the oil, add the wine and about half the stock, bring to a simmer and cook uncovered for about 10 minutes.
• Stir in the kale. Return to a simmer, adding more stock if it looks dry. Continue cooking and adding stock as required until the lentils are tender, 20 to 25 minutes.
• Turn off the heat, remove the garlic, thyme and bay leaf. Stir in 2 tablespoons of butter and serve.

Workout of the day

Because of my continued forearm pain, events of the last few days and my fancy, I am going for a swim at my local pool - I will do 25 laps in a 25m pool.

Do not stand at my grave and weep

Do not stand at my grave and weep;
I am not there. I do not sleep.
I am a thousand winds that blow.
I am the diamond glints on snow.
I am the sunlight on ripened grain.
I am the gentle autumn rain.
When you awaken in the morning's hush
I am the swift uplifting rush
Of quiet birds in circled flight.
I am the soft stars that shine at night.
Do not stand at my grave and cry;
I am not there. I did not die.

Oliver the Cat

Oliver the Cat died this morning at 0920. Rest in peace my little friend; you will be greatly missed

Brachioradialis Strain

Somehow I have strained my Brachioradialis muscle. This is the muscle that crosses the elbow and upper forearm and helps in flexation of the bicep. It's shown below:

I don't know how I have done it, but its sore! I have found the following physiotherapy video on youtube which I am going to try - lets hope my rehabilition is speedy!

Don't ever give up.

Book Review - The Schwarzbein Principle

I am with my wife on this (who studied dietetics and nutrition at university): "A diet is simply that which you eat."

Much of the current - and media promoted - thinking about diet goes with an extreme: eat lots of carbs and low fat or eat lots of protein and no carbs. Schwarzbein is more moderate and considers balance.

The Schwarzbein Principle is based on the theory of insulin resistance and says that you should count carbohydrates, not calories. Looking at the endocrinology of the body, Schwarzbein believes that you should eat as much good fat and protein as your body needs, with a balanced consumption of carbs. Schwarzbein believes that you need to eat 'real' food, not processed, chemical-filled food. She believes that you need to stay away from the low-fat foods that make you feel hungry and contribute to hormonal imbalance.

The main emphasis of the book is not on losing weight. It is about becoming healthy, enjoying eating, and enjoying a long life. It isn't necessary to immediately make all the changes listed in the book. The goal is to gradually make the changes and enjoy life.

The book is based on five principles:

• follow a diet of balanced nutrition
• manage stress
• exercise
• eliminate stimulants and other drugs,
• hormone replacement therapy

However, Schwarzbein is not easy to follow in the real world (geddit?). No fried foods, no fast foods. No desserts. No fruit juice. No skim milk. No coffee. (NO COFFEE!! AAARRRGGGHH!!!) Nothing that contains added sugar. Restricted fruit. No breakfast cereal.

On the whole I think is this a very good book, the key to the diet is not quantity but balance: protein and fat and carbs and non-starchy vegetables in every meal and snack, which is what I believe (as does CrossFit - see 100 words) but on a day to day basis it does require a lot of discipline that I think many people - me included - cannot always maintain.

Yoga Flow

Potato Pancake with Broccoli and Cheddar

Ingredients:

• 1 medium onion, chopped
• 1 cup of broccoli florets
• salt and pepper
• 500g grated potato
• olive oil
• 2 handfuls of grated cheddar cheese

Method:

• Heat the oil, add onion and cook until tender, stirring frequently. Stir in broccoli, and season. Add 2 tablespoons water; cover and cook 3 minutes or until broccoli is tender, stirring once. Transfer broccoli mixture to medium bowl.
• In same pan, heat a little more oil, add half the potato mixture, gently patting down.
• Leaving 1-inch border, top the potatoes with broccoli mixture and sprinkle with cheese. Cover cheese with remaining potatoes, patting to edge of skillet. Cook 5 minutes or until browned.
• Place large round platter upside down over the pan. Grasping platter and pan firmly together, very carefully and quickly flip skillet over to invert pancake onto platter. Slide pancake back into skillet. Cook 5 minutes longer or until browned.

Workout of the day

Run 5K

So what happens now?

As I have suggested before - and indeed state at the side in my profile - I have lived a number of different lives. The one I lived most still rumbles away in the background for my major episode in 2007/08 had consequences that continue today.

Sadly, my former business partners proved my first impressions of them and when I got sick, they ripped me off, taking my business without making payment, but kindly leaving behind the debt!

Whilst the debt was not a problem with the business attached (for it represents less that 18% of the value taken) - it is a huge problem without the business attached and it looks as though I am going to have to fight my former partners tooth and nail to realise anything from them... which means, in the words of Michael Corleone "just as I thought was out, they drag me back in!" for I have no other way of financing such a fight.

I had wanted to leave that world behind for a number of years and so it is resoundingly ironic that it is now the only thing I have which is likely to rescue my position and eventually stabilise my (financial) life.

It is also a great shame that I am - for now at least - going to have to give up the course I am on and delay my attempts at becoming a physiotherapist. (Note, I see this as a delay, not the end)

Of all the things I have done so far, it is the one thing that I think could have actually given me a sense of satisfaction as it actually does make a difference to someone else.

But despite my bipolar - which I know can lead me to great flights of fancy - and could allow me to convince myself that all will be well, I accept that just because I have the desire for a simpler life and raging disgust at those so called "professionals" who were once my partners, the world will not go away and take with it the demands for repayment from the banks and mortgage company nor resolve my Disability Discrimination case against the "fine" regulator who started all of this.

Indeed I have come to accept that it is going to take several more years of endurance to approach, let alone reclaim, that which I once had.

I am still fortunate in that the experience of the last 2 years has given me the opportunity to rediscover a number of the things I value - health, fitness, cooking, people, my home and my wife - all of which I think I would have lost in the storm of my ego had I actually beaten my former professional regulator the first time around (which my lawyers and I ironically still believe I should have done).

I remember seeing an interview with George Foreman once who said that the best and the worst thing that ever happened to him was loosing to Mohammad Ali in Zaire for had he won he believes he would have been found dead in a hotel room within a few years, but by loosing he rediscovered his life and his values and went on to recreate himself as a better person... perhaps I can make like George in the next couple of years?

Workout of the day

Rest day

Butternut Squash Risotto

I love risottos', which I first learnt to cook when I worked in Florance.

Ingredients:

• 1 pint chicken stock
• 1 large tbsp butter
• small onion, finely chopped
• 2 cups butternut squash, finely diced
• 1 cup arborio rice
• 1 cup cinzano
• 1 cup freshly grated Parmesan cheese
• salt
• olive oil

Method:

• Heat stock in medium sized saucepan and keep warm over low heat.
• Heat oil in a large saucepan, add onion and butternut squash. Cook over medium heat until onion is translucent.
• Add rice to onion and squash. Turn the heat up and cook for 1 to 2 minutes then add the cinzano.
• Cook, stirring constantly until the cinzano has been absorbed
• Add a few ladles of stock. Cook over medium heat until broth has been absorbed.
• Continue cooking and stirring rice, adding a little stock at a time, cooking and stirring until it is absorbed or the rice is tender, but still firm to the bite - risotto should flow like larva.
• During the last minutes of cooking, add butter and Parmesan.
• Cover and leave for 5 mins, then serve.
  

What you need to get fit

I was also asked what a home Gym needs. I think you need:

Essential

• Some space - say 6ft x 6ft
• Sandbag of about 30-50kg
• Chin up bar (mine is a plank of wood from my old bed rested on the roof diaphragm of my garage)
• Weight adjustable dumbbells (from E-bay - £20) that go from 0 to 30kg each
• A skipping rope
• A 16kg kettlebell (from Newetts)

Optional

• Olympic bar and weights (mine is 110kg for £57.12 from e-bay!)
• Bulgarian training bag (see the video in May)
• Power rack (I don't have one)
• Bench (I don't have one)
• Gymnastic rings (again from e-bay - I hang them from the chin bar)
• A large tyre (99p from e-bay)
• A sledge hammer (from B&Q)

Mushroon and ham Lingunie

Ingredients

• 300g linguine
• 6 slices cooked ham
• 1 large cup of sliced mushrooms
• 150ml double cream
• 2 cloves crushed garlic
• olive oil
• dried basil
• ground pepper
• 1 medium sized onion finely chopped

Method

• Cook the linguine according instructions on packet
• Heat the oil in a frying pan, add the onions, garlic and mushrooms, stir over a medium heat until onions start to soften and turn golden.
• Reduce heat and slowly add the cream to the pan. Carry on cooking until the sauce has thickened.
• Add the basil and ham and simmer for approx 8-10 minutes.
• In a large bowl mix the linguine and the cream sauce until well mixed. Serve with some Parmesan and pepper.

Workout of the day

20 MINS YOGA

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, 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
Practiced as a starting position for standing poses, in between standing poses, or by itself to improve posture.

Big toe pose
This pose gently lengthens and strengthens even stubbornly tight hamstrings

Modified cobra
This posture promotes flexibility in the spine and encourages the chest to

Downward dog
One of the most widely recognized yoga poses... an all-over, rejuvenating stretch.

Upward dog
Upward-Facing Dog will challenge you to lift and open your chest.

Puppy
A cross between Child's Pose and Downward Facing Dog. This pose lengthens the spine and calms the mind.

Child
Balasana is a restful pose that can be sequenced between more challenging

Six movements of the spine
Modern yogis agree that Viparita Karani may have the power to cure
A classic restorative posture. Can be modified for any level of hip and groin resistance


Relaxation

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

Bipolar

I was asked tonight what it feels like to have bipolar. This is a hard question to answer even having discussed it with my CPN and psychiatrist again and again, for it feels like me! Having bipolar is not something separate from my life, but I am even at the moment and so I have some insight - which I loose completely when I start an up or down wave.

I suppose Bipolar is a mix of emotions over which you have no control. You feel the world is spinning and you haven't the power to get a grip. It's like never being in control and yet when the mania - which you fear the most - kicks in, you feel you are more powerful and more in absolute control than anyone else.

The mania physically feels like not sleeping for three days, then drinking a pint of espresso, taking a handful of T5's and snorting a gram of coke; it will make you tired and wired and high and paranoid and unstoppable and afraid and low and creative and strong and horny and impotent all at the same time.

It will ruin your friendships, your relationships and your jobs. You will be aggressive, angry, wonderful, generous, interesting, unpredictable, unreliable and untrustworthy. Your judgement is non existent; your social skills arc through charm, to the outlandish and ultimately the dangerous.

When the depression hits you can't think. You crave crap and sugar and coffee, anything that might lift you even if for a few moments. You sleep 20 hours every day. Nothing means anything; not washing, or moving or relationships or jobs. You plan your death over and over. You are wading through a treacle fog of despair and pain and weight. You cannot imagine that the fog will ever end. You feel helpless, and blind and that everyone is judging you.

You will quit jobs and clubs and courses because they are too much of a burden. It will ruin your friendships, your relationships and your career, you will drift, awash to the tides of those you meet who will exploit you and use you and crap on you.

And when you meet the middle, you will start again, steel your abilities and set off on new paths, building a life from the worn tools you have with those who love you enough to have stayed with you through out the waves.

Mackerel with lemon and rosemary

Ingredients:

• 2 mackerel
• 2 teaspoons dried rosemary
• salt and freshly ground black pepper
• juice and zest of 2 lemons
• 2 olive oil

Method:

• Sprinkle half the lemon and rosemary over the fish and season with salt and pepper
• In a heavy frying pan and brown the mackerel on each side for 3 to 4 minutes.
• Add the remaining lemon juice and rind, then turn down the heat and continue to cook simmer for 10 minutes.
• Serve immediately with the pan juices poured over.

Workout of the day

Rest day

Ops - Sorry!

I follow a number of blogs, one of the most recent I follow is the excellent Garage Gym Online (http://www.thegaragegymonline.com/).

I must apologise to Chris, for I copied one of his articles for my own use (How to keep your shoulders injury free for pull ups) and inadvertently published it here without linking to him.

Sorry Chris, perhaps you would be able to offer a proper post if you have the time?

Salmon Farfalle

Ingredients:

• 300g farfalle
• 1 large tin salmon
• salt and ground pepper
• Juice and finely grated zest of 1/2 lemon
• 1 onion finely chopped
• 1 cup frozen peas, defrosted
• 2 tablespoons butter
• 200ml cream
• handful of Parmesan cheese

Method:

• Cook pasta in a large pot of boiling water until al dente.
• Drain, return pasta to pot.
• Meanwhile, with a little oil olive, fry the onion over a medium heat until golden (you do not want it to brown) add the drained and flaked salmon, season with salt and pepper, add the peas and the lemon juice and zest.
• After 5 mins add the cream to the frying pan and continue to cook for 3-4 mins.
• Slide entire contents of pan onto pasta; add butter and Parmesan cheese. Serve immediately

Workout of the day

• 2 muscle ups,
• 4 handstand push ups,
• 8 kettlebell swings 32kg

Repeat x 5

100 words

With thanks to CrossFit.com, in 100 words, what I recommend can be summarised as:

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

Built Like a Bad Ass - Guest Post

Guest Post by Joe DeFranco

1. Squat Heavy
2. Jump Rope
3. Do Chin Ups
4. Bench Heavy
5. Run
6. Sprint
7. Jump
8. Do Push Ups
9. Drink Lots of Water
10. Perform Barbell or Dumbbell Complexes Once a Week
11. Eat Lean Protein with Each Meal
12. Deadlift
13. Get 8 Hours of Sleep Each Night
14. Eat Lots of Green Veggies
15. Perform High Intensity “Cardio”
16. Incorporate High & Low Reps Into Your Workouts
17. Allow Adequate Recovery Between Workouts
18. Don’t EVER Go on a Low Calorie Diet
19. Use the foam roller, tennis ball & lax ball to improve tissue quality and alleviate soreness
20. Dare to be Different! (In other words; DON’T do what everyone else at your gym is doing. There’s a reason most people look like sh*t!)
21. Train Like an Athlete
22. Buy the “BUILT LIKE A BADASS” ebook and follow the program!


For more info on Joe D and his Built Like a Bad Ass E Book, set to launch Tuesday, November 10th, go to http://defrancostraining.com/

Workout of the day

• 1 min KB swings
• 3 x 5 pull ups
• 100 step skip
• 5 x 3 thrusters @ 60kg

Proper roast potatoes

Ingredients:

• floury potatoes
• olive oil

Method:

• Par-boil the potatoes, but stop cooking before they're cooked right through.
• Leave to cool completely, then give them a little shake and season with a little salt.
• Preheat the oil in a roasting tin, adding any excess fat from the meat roasting tin just before the potatoes go in.
• Baste the potatoes as soon as they go into the pan so they have a light coating of oil
• Roast for 45 minutes turning at least once.
• Drain well and keep in a warm oven, uncovered.
• Season again with salt and pepper before serving.

Winter smells - how to cheer up a room

Scent a room quickly by putting a small bowl of orange and lemon peel in a bowl atop a heated radiator...

Workout of the day

Stronglifts full body 5x5

• Squats (75kg)
• Floor press (75kg)
• Inverted Row
• Push ups
• Crunch

(Note: present weight 81kg)

Breakfast without eggs!

I love eggs - in all their different forms for breakfast - but today I have a problem; I have run out and I am too lazy to head out to the shops yet to get more, so I have been forced to think up an egg free breakfast:

Ingredients:

• 1 finely chopped onion
• salt and black pepper
• 3 medium potatoes
• 3 tbsp. butter
• black pepper
• 3 tbsp. butter
• Bacon bits (I have one precooked slice in the fridge)
• Tin of baked beans

Method:

• Peel potatoes and onion. Grate them.
• Rinse the shredded potatoes and pat dry well with paper towels
• Combine the potatoes, onion, salt and pepper and bacon bits
• Melt butter in a large pan over medium heat.
• Using a spatula, pat potato mixture into pan, reduce heat to medium-low, and cook for about 10 minutes or until bottom is crisp.
• Cut into 4 wedges and turn. Cook another 8 to 10 minutes or until golden .
• Warm tinned beans, plate hash brown, pour over beans and serve.

PS: Also added a little cheese to the mix

Chicken with tomato & cheese

Ingredients:

• 2 chicken breast
• olive oil
• onion finely chopped
• clove garlic finely chopped
• 1/2 tablespoon parsley
• 1 teaspoon pepper
• Dash of salt
• 3 tomatoes sliced
• 100g cheese

Method:

• Mix the olive oil, onion, garlic, parsley, pepper, and salt in a small bowl.
• One by one take the chicken, lay it out flat and brush each side with the mixture.
• Put one slice of tomato followed by one slice of mozzarella cheese on one half of each piece of chicken.
• Fold the other side of the chicken over the tomato and mozzarella so it completely covers the pile and secure with a toothpick.
• Place chicken on grill and cook for approximately 4 minutes on each side.

Workout of the day

Rest day

Workout of the day

Five rounds for time of:

• 100 KB swings
• 30 pushups
• 10 pullups
• 30 Wall ball shots with 5kg medicine ball
  

Papa Doble

Ingredients:

• Two and a half jiggers of Bacardi White Label
• juice of two limes and half a grapefruit,
• six drops of maraschino liqueur

Method:

• Mix with ice and serve over crushed ice, very cold.

Living polar

Still not mastered control... another day another stupid outburst... will I ever get a grip?

Speedy Mince Beef Curry

Ingredients:

• 500g mince
• 1 jar curry sauce
• 1 large potato, peeled and cut into bite-sized chunks
• 175g cauliflower, cut into small florets
• 2 handfuls baby spinach leaves
• Salt and freshly milled black pepper, optional
  

Method:

• Pour the curry sauce into a large pan and heat gently.
• Add the mince, potato and cauliflower. Bring to the boil, reduce the heat and simmer for 15-20 minutes.
• Add the green vegetables of your choice and cook for a further 2-3 minutes. Season if required.
• Serve the curry with rice and a crisp green salad.

Workout of the day

Rest day

Chicken & Leek Soup

Ingredients:

• 750g chicken
• 2 pints chicken stock
• 1 carrot, peeled sliced
• 1 celery stalk, sliced
• 1/2 cup barley
• salt and pepper
• 1 bay leaf
• 1 1/2 cups leeks, sliced
  

Method:

• In a large pan combine the chicken, stock, carrot, celery, barley, salt, pepper, and bay leaf.
• Bring to a boil, reduce the heat; cover, and simmer for 30 minutes.
• Add sliced leeks. Return to a boil, reduce the heat; cover, and simmer until the chicken is done, about 15 minutes.
• Skim the surface of the soup. Remove the bay leaf. Serve.

Workout of the day

As many rounds of this as possiable in 20 mins:

Rigatoni & Sausage Bake

Ingredients:

• 1 head of Broccoli; cut into florets
• 1/4 lb Hot Italian sausage; casing removed
• onion, diced
• 1 Jar marinara sauce
• 1 pk mozzarella cheese; shredded
• 2 tb Freshly grated Parmesan cheese
• 500g Rigatoni; cook according to pk

Method:

• Heat oven to 180c.
• Simmer broccoli florets for minutes. Drain and set aside.
• In same saucepan, cook sausage and onion, stirring frequently, using spoon to break up sausage, until well browned. Stir in marinara sauce; heat through.
• Toss in the cooked pasta. Spoon into shallow baking dish; cover with foil. Bake 20 to 25 minutes until cheese is melted.

Workout of the day

Five rounds for time of:

45kg BB Snatch, 3 reps
45kg Overhead squat, 15 reps
Run 400 meters

Workout of the day

Rest day

Coconut Ice

Ingredients:

• 350g desiccated coconut
• 350g icing sugar
• 400g tin of condensed milk

Method:

• Place the condensed milk into a bowl and add the icing sugar. Beat well then mix in the desiccated coconut. The mixture will get firm and difficult to stir but persevere until everything is all combined.
• Spread into an 8inch square tin and allow to set overnight
• Cut into small cubes and spread on a sheet of greaseproof paper to dry slightly.