5 min stretching

Chicken Soup

Sunday lunch today!

Ingredients:

• Chicken carcass
• Chicken breast
• leek
• 4 potatoes
• 2 pints of water
• salt and pepper
• a little cream
• olive oil

Method:

• boil the chicken carcass in the water for about 2 hours
• remove the carcass and skim off any excess fat that has risen to the top of the stock.
• heat the oil and lightly saute the leek and the potatoes, chopped well
• add the stock to the leek and potatoes together with the chicken breast, again chopped well.
• Simmer for about an hour and blend.
• add a little cream and more salt and pepper to taste

Chicken & Mushroom pie

Sunday Lunch today!

Ingredients:

• olive oil
• 3 chicken breasts, skin and bone removed
• 150g mushrooms, quartered
• 1 small onion, chopped
• 1 garlic clove, finely chopped
• 50g butter
• 2 tbsp plain flour, plus extra for dusting
• ½ pint milk
• 200ml chicken stock
• freshly grated nutmeg, to taste
• freshly ground salt and pepper
• small handful fresh parsley, chopped
• 500g ready-made short-crust pastry
• 1 free-range egg, beaten

Method:

• Preheat the oven to 180C 
• Heat the oil in a frying pan, add the chicken and fry until the chicken begins to turn white.
• Add the mushrooms and continue to fry until the chicken is golden-brown.
• Remove the chicken and mushrooms from the pan and set aside. Add the onion and garlic to the same pan and fry for 2-3 minutes or until softened. Remove from the heat and set aside with the chicken and mushrooms.
• Melt the butter in a saucepan, stir in the flour and cook for about three minutes, stirring constantly until it has formed a roux.
• Mix the milk and stock together in a jug, then add the nutmeg, pepper and salt, to taste.
• Pour the liquid slowly into the flour mixture, whisking all the time until smooth. Simmer over a gentle heat, stirring constantly, for about five minutes or until the sauce has thickened.
• Stir in the chopped parsley and pour the sauce over the chicken and mushroom mixture. Mix well, then spoon into a pie dish and leave until completely cool.
• Roll out the pastry on a lightly floured surface until it is the thickness of a pound coin.
• Brush the edges of the pie dish with beaten egg, lay the pastry on top, press down the edges and trim. Brush the top of the pie with beaten egg and cut some leaf shapes out of the left-over pastry to decorate the top of the pie. 
• Make two or three slits in the top of the pie to allow steam to escape and then bake in the oven for 20-25 minutes or until golden-brown on top.

Workout of the day

• Barbell Power Clean & Presses for max reps in 60 sec
• Farmers Walk (w/DB’s) for 100 feet in fastest time
• Bent over barbell rows max reps in 60 sec
• Deadlifts for max reps

Southen Fried Chicken

Ingredients:

• 2 boneless Chicken breast
• 2 boneless Chicken thighs
• 1 tbsp Dijon Mustard
• 1 tsp freshly ground black pepper
• 1 tsp Salt
• 1 pinch cayenne pepper
• 150ml Buttermilk
• sunflower oil, for frying
• 4 rashers Bacon
• 150g freshwhite breadcrumbs

Method:

• For the chicken: slice each breast and thigh into 4 pieces. 
• Mix the mustard, pepper, salt and cayenne together in a bowl and toss in the chicken pieces. 
• Pour over the buttermilk and turn the chicken pieces to ensure they are evenly coated. 
• Heat the oil in a wok or frying pan to a depth of 1cm. Fry the bacon until crisp. 
• Lift out the rashers and once they are cool enough to handle, crumble them into small pieces and mix with the breadcrumbs. 
• Add some more oil to the pan so it is about 5 cm deep and heat until it bubbles when a cube of bread is added. 
• Coat the chicken pieces with the breadcrumb mixture and fry in batches for 5 - 10 minutes in the hot oil until golden brown and cooked through.

British pub pickled eggs

Ingredients:

• 12 hard-boiled eggs
• 4 cups of malt vinegar
• 1 finely chopped chilli pepper
• 10 black peppercorns
• 10 whole cloves
• 3 cinnamon sticks
• 2 tsp of allspice

Method:

• Peel the hard-boiled eggs, allow them to cool and then place them in a large clean jar.
• Heat the vinegar and the spices in a saucepan until the liquid begins to boil. Reduce the heat and simmer for 10 minutes.
• Remove from the heat and allow to cool to about room temperature.
• Strain the liquid and pour over the eggs covering them completely.
• Seal the jar tightly with the lid and store in a cool and dark place for a minimum of two weeks before consuming.

Workout of the day

Run 5K

Cannellini Bean Soup

Ingredients:

• 2 cups cannellini beans
• 3 quarts water
• 1 tsp olive oil
• 2 cloves garlic
• 1 large white onion (diced)
• 2 cups chicken stock
• 1/4 tsp salt
• 2 ribs celery with leaves
• 2 Tbsp fresh oregano
• fresh ground black pepper

Method:

• Place the olive oil in a pot over medium heat. Add the garlic and onion. Cook slowly over medium until the onions are translucent. Add the beans to the pot and stir well.
• Add the chicken stock and salt. Cook for about 10 minutes stirring occasionally. Add the celery, fresh oregano and black pepper. Cook for about 20 minutes.
• Blend the soup until it is pureed. The soup may be served hot or chilled.

Cannellini bean and red onion risotto

Ingredients:

• Olive oil
• 1 large red Onion, finely chopped
• 2 cloves Garlic, finely chopped
• 4 sprigs Thyme
• 500g Risotto rice
• 200ml dry white wine
• 1 litre hot vegetable stock
• 800g tinned cannellini beans, drained and rinsed
• 2 tbsp finely grated Parmesan
• 1 pinch freshly ground black pepper

Method:

• Heat the oil in a large pan and gently cook the onion, garlic and thyme for 5 minutes until softened. Add the rice, stir for a few seconds then pour in the wine.
• Bubble rapidly until the wine evaporates, then slowly add the stock in batches, letting the rice absorb the liquid each time before adding more. Add the beans about halfway through - keep the heat fairly high and the whole process should take about 20 minutes.
• Season with pepper. Once all the liquid has been absorbed and the grains are soft and creamy, divide the risotto between bowls. Top each serving with a sprinkling of Parmesan and a good grinding of black pepper and serve swiftly.
  
  
  

Workout of the day

Quick hash

Ingredients:

• chorizo 
• olive oil 
• salt and pepper
• potatoes

Method:

• steam the cabbage
• mix with cooked cubes of potatoes and chorizo
• stirfry in oilve oil and season

Glazed Lamb Chops

Ingredients:

• 4 lean lamb chops
• Salt and pepper
• 2tbsp finely chopped thyme
• 100ml balsamic vinegar
• 30ml light soy sauce
• 25g/1oz unsalted butter

Method:

• Preheat the oven to 180C.
• Season the cutlets and sprinkle with the thyme on both sides. Transfer to a metal rack in a roasting tin and cook for 20 minutes.
• Meanwhile, pour the vinegar and soy sauce into a small pan. Bring to the boil, reduce the heat and simmer for about 10 minutes until the mixture is reduced by half. Whisk in the butter.
• Remove the cutlets from the roasting tin and transfer to a large bowl. Drizzle the balsamic glaze over the cutlets.
• Serve with mashed potatoes.

Workout of the day

Rest day

Workout of the day

• 1 min kettlebell swings
• 25 pushups
• 1 min plank

Repeat x 4

Lemon Chicken with Basil and Tagliatelle

Ingredient:

• 250g Tagliatelle
• 2 tsp olive oil
• 2 Chicken Breast Fillets, sliced
• 150g frozen peas, defrosted
• 1 lemon juiced
• 3 tbsp Crème Fraîche
• 1 pot fresh basil, roughly chopped
• Salt and freshly ground black pepper

Method:

• Cook the pasta according to the instructions on the pack. 
• Meanwhile, slice the chicken breasts into 1cm thick slices. Heat the oil in a large pan and fry the chicken for 4-5 minutes until lightly browned and cooked through.
• Add the peas and cook for 1-2 minutes, then stir in the lemon juice, crème fraîche and seasoning.
• Heat gently to coat the chicken, then stir in the drained pasta and basil. Toss gently to mix and serve immediately

Workout of the day

20 min Yoga

You will need an exercise ball, a mat and a resistance band.

Warm up gently (see side)
Asanas

Downward Facing dog

Roll forward on the ball, placing hands on the floor and pushing the body up into an inverted v position. The arms and legs are straight (or knees can be slightly bent) and heels press toward the floor. Inhale as you roll back, placing the hands on the ball and pushing the chest up as you straighten the arms. Keep the shoulders away from the ears. Move back and forth between the movements for 5-8 reps.

Downward Dog with Leg Lift to Lunge Stretch

In downard dog on the ball, inhale and lift the right leg up toward the ceiling, leg straight, foot flexed and toes pointing to the floor. Hold briefly, then lower the leg and bring it forward into a lunge, positioning the knee next to the ball. Lean hips into the ball and sweep the arms overhead. Hold for 3-5 breaths then lift the back knee off the floor, using the ball to support the hips. Hold for 3-5 breaths and repeat the series on the other leg.

High Lunge to Warrior II and Side Angle

Get into a lunge position on the ball, right leg forward the left leg straight out behind you. Square the hips forward and sweep arms overhead and slightly back. Hold for 3-4 breaths and then lower the arms and turn the body to the side, stretching through the arms. Hold for 3-4 breaths. From there, take the right arm down and place the hand on the floor while stretching the left arm straight up. Hold for 3-4 breaths. Repeat the series on the other side.

Side Child's Pose

On the knees, roll the ball out, relaxing the head and stretching through the chest. Shift the hips to the right and gently roll the ball to the left the stretch through the back, repeating on the other side. Hold each stretch for 15-30 seconds.

Hip Stretch

Lie on the floor with the right foot on the ball, knee bent. Cross the left foot over the right knee and use the right foot to gently roll the ball in to stretch the right hip. Hold for 15-30 seconds and repeat on the other side.

Lying Quad Stretch

Sit on the floor with the right leg bent in front of you, left leg bent behind you. Lean to the right on the right forearm and grab onto the top of the left foot with the left hand. Gently pull the heel towards the glutes to stretch the front of the thigh. Hold for 15-30 seconds and repeat on the other side.

Whole Body Stretch Stretch

Lie face up on the ball and roll down until your back is fully supported. Relax your hips and head and let your arms fall out to the sides for a relaxing front body stretch. Hold for 3-5 breaths.

Chest Stretch

Sit or stand and hold a resistance band with the hands wide. Take the band over the head and pull the hands apart, taking them down and just slightly back to gently stretch the chest. Adjust your hand position if you need more or less tension on the band. Hold for 10-30 seconds and repeat 2-3 times.

Buttermilk Substitute

Ingredients:

• Milk (just under one cup)
• 1 Tablespoon white vinegar or lemon juice

Method:

• Place a Tablespoon of white vinegar or lemon juice in a liquid measuring cup. 
• Add enough milk to bring the liquid up to the one-cup line. 
• Let stand for five minute. Then, use as much as your recipe calls for.

Workout of the day

I have drunk WAY TOO MUCH COFFEE TODAY!!!

So, it's a sandbag day (60kg)

Clean and Press: 5 sets of 3 rest, 90 seconds
Bear Hug Squats: 4 sets of 6, rest 75 seconds
Power Snatch: 4 sets of 6, rest 75 seconds
Bent-over Rows: 3 sets of 12, rest 60 seconds Shoulder Carry: 2 sets of 2 minutes

Cherry tomatoes and mozzarella Pasta

Ingredients:

• Cherry tomatoes
• olive oil
• fresh basil
• salt
• buffalo mozzarella
• Pasta

Method:

• Cook pasta according to the packet
• Chop up a handful of cherry tomatoes, add fresh basil and olive oil with some salt.
• Add baby buffalo mozzarella, and then tip in hot pasta and stir.

Workout of the day

Run 5K

Carrot relish

Ingredients:

• cup of finely grated carrots
• 10g of cream cheese, softened
• butter
• 2 tablespoons of green olives
• 2 tablespoons of grated onion
• pepper.

Method:

• Mix all of the ingredients together.
• Chill the mixture.
• Spread on to a sandwich, or toast.

Green Cream pasta

Ingredients:

• Broccoli
• Pasta (I like penne)
• creme fraiche
• salt and pepper
• Parmesan

Method:

• Cook broccoli, drain it and stir in a couple of large spoonfuls of creme fraiche.
• Grate some Parmesan in while it briefly bubbles.

Workout of the day

Rest day - go for a walk and maybe do a little stretching

Pea and bacon risotto

Ingredients:

• 1 onion
• 6 rashers streaky bacon , chopped
• 300g risotto rice
• 1 ltr chicken stock
• 100g frozen peas

Method:

• Finely chop the onion.
• Heat the olive oil and a knob of butter in a pan, add the onions and fry until lightly browned.
• Add the bacon and fry for a further 5 minutes, until it starts to crisp.
• Add the rice and stock, and bring to the boil. Stir well, then reduce the heat and cook, covered, for 15-20 minutes until the rice is almost tender.
• Stir in the peas, add a little salt and pepper and cook for a further 3 minutes, until the peas are cooked.
• Serve sprinkled with freshly grated parmesan and freshly ground black pepper.

Workout of the day

• Chin-ups - 3 x Max reps
• Pushups - 3 x Max reps
• Vertical Jumps - 3 x 10
• Inverted Row - 3 x 15
• Decline Pushups - 3 x 15
• Hanging Leg Raise - 3 x Max
• BW Squats - 3 x 30 
• Burpees - 3 x 8 

Porri Penne

Ingredients:

• 1 leek
• 1 can chopped tomatoes
• olive oil
• parsley
• rosemary
• penne

Method:

• Heat olive oil and add chopped parsley and rosemary. Stir for a minute, then add three finely chopped leeks and cook for 10 minutes.
• Add one can of finely chopped tomatoes, some salt and black pepper, then cover and simmer for half an hour.
• Cook the pasta according the the packet
• Serve with parmesan.

Workout of the day

Rest day

Why you need to do strength training - For Tronulus

When Tronulus invited me last week to do a post and create a few gym exercises for his channel, he probably didn’t expect me to write an essay, but I feel this introduction is needed before I post for his subscribers.

Did you know that strength training is crucial for successfully losing weight and keeping it off?

It doesn't have to be a huge, bulking workout where you're trying to look like Arnold Schwarzenegger, just some basic strength training.

Strength training is important, yet many people try to starve themselves into weight loss. They believe it's all about controlling calories. They believe that you consume extra calories, you'll gain body fat. If you have a calorie deficit, you're going to lose weight.

While this may be true, this approach is only part of the picture. Sure, you need a calorie deficit to lose weight, but how does your body actually use calories?

It's your lean body mass - that muscle mass underneath your body fat - that burns calories 24/7, allowing you to actually eat more calories without gaining weight. If you reduce that muscle mass by allowing it to go away (by not challenging your muscles), then your metabolism is going to slow.

A lot of people end up at a place where they've lost the body fat and they're lighter, but it's suddenly so much easier to put on body fat. They don't have the muscle mass they once did, they're not automatically burning calories, and if they overeat just a little bit, they'll start packing on the body fat again.

The solution to this is to do some strength training while you are losing body fat. If you do this, then you will be able to maintain the muscle mass that you already have. This will leave you with a greater proportion of lean body mass to body fat, meaning that you will be slimmer, yet you'll have the muscles that you had when you were overweight.

If you get rid of enough body fat in this way, then those muscles may begin to show - if you're a man.

If you're a woman, don't worry. You're never going to bulk up. A lot of women are mistakenly afraid of strength training. They think that if they pump a few weights they're going to turn into the Incredible Hulk overnight – it won’t.

Women need strength training, too.

So with that myth covered, let's get back to the main point, which is, by engaging in strength training you will conserve the muscle mass you have now, muscle mass which is very easy for your body to shed but which will keep you lean for years to come.

It's also important to remember that when people talk about weight loss, they throw out the term around without really understanding what it means.

Everybody says "I want to lose weight," but they don't really mean that, they actually mean they want to lose body fat... and your Body Mass Index (BMI) perpetuates the myth. Indeed, Steffie Graff (the tennis player) was considered clinically obese during her prime under this measure, but it was her muscle mass that caused this, even though she was one of the fittest and healthiest people on the planet – and very attractive with it!

If you just starve yourself and you start losing lean body mass, then that counts as weight loss. But you've done yourself no good whatsoever, because now you've actually lowered your metabolism.

The other thing remember when you're using the bathroom scale is that when you first start limiting your calories, your body is going to start burning through its glycogen stores. Glycogen is basically a fuel stored in your body. It stores sugars together with water and locks them up in the tissues and organs of your body like an energy battery, ready for you to use at a future time.

There's water locked in with those calories.

That water weighs a lot. So when you start restricting your calories, the first thing your body burns is this extra storage of energy, this extra glycogen. And the glycogen causes you, as it's burned, to shed water.

You might look at the scale and think, wow, I lost 5 lbs, but you really lost no body fat, it was just water, because your body released glycogen.

What usually happens to people when their glycogen store has reached zero is they get really hungry, they think they're in a starvation panic, and then they overeat.

Their glycogen stores fill right back up, they gain the 5 lbs. back, and usually they over ate to such an extent that they store another half a pound of body fat or so.

Now they're half a pound heavier than when they began and they lost no body fat whatsoever. It was just a game of glycogen and water storage they saw reflected on the bathroom scale.

Bathroom scales are useless.

So ignore the bathroom scale. It is not useful for telling you how successful you are in losing body fat, you need to look at your body composition and consider how you feel.

If you would like to know more, see my blog at: www.pt-fitness.blogspot.com or email me at pt-fitness@hotmail.co.uk

Good luck with your journey.

Pasta O Furnu Catanisa

Ingredients:

• 300g rigatoni
• 1 cup tomato sauce
• 1 aubergine
• olive oil
• 1hard-boiled egg
• 200g meatballs
• 200g mild sausage, crumbled
• 200g pound fresh mozzarella 
• 200g pecorino romano
• 1/4 cup bread crumbs
• Salt & pepper to taste.

Method:

• Slice the aubergine, salt and rest for about an hour. Rinse the slices, pat them dry and fry in hot oil.
• Hard boil the egg and cut it into 1/8-inch slices.
• Boil the pasta until al dente.
• Mix the sausage, meetballs and tomato sauce.
• Oil an oven proof dish and preheat the oven to 180C
• Lay down a layer of pasta and dot it with meat ball mix and strips of aubergine, continuing until all is used up
• Spread the diced mozzarella over the top layer, together with the sliced egg and the bread crumbs.
• Heat through in the oven for about 20 minutes, and serve.

Workout of the day

Using dumbells:

• Arm Overhead Squats 3 x 5 each
• 1 arm row 3 x 10 each
• floor press 3 x 8
• 2 hand swings 3 x 8
• Get Up Sit Up 2 x 5 each

Thoughts of this morning - recovery

I always find it funny to be told that I have too much experience and am over qualified. When you are told this, the other person is really saying "you are a threat; I don't need you in my life."

I suppose I have to expect it, given who I have been, and what I have seen, and the level I am starting from now.

As hard as it may be to accept, it really is their loss!

Apricot Chicken

Ingredients:

• olive oil
• 100g broccoli
• 100g carrot
• 2 garlic cloves, minced
• 1/4 cup water
• 2 fried chicken breasts, cubed
• 1/2 cup apricot jam
• 1 Tbsp. lemon juice
• salt and pepper
• 1/2 tsp. thyme

Method:

• Heat oil in wok and add vegetables and garlic. Stir fry for 1 minute.
• Add water and cover.
• Reduce heat to medium and cook for 6-8 minutes until vegetables are crisp tender.
• Add chicken
• In small bowl, combine apricot jam, lemon juice, salt, pepper, and thyme.
• Pour over chicken mixture and stir to mix well. Cook for 2-4 minutes longer until chicken is hot and serve over hot cooked rice.
  

Workout of the day

Deadlift 3-3-3-3-3 reps

Top draw fitness advice from the Garage Gym Online

Fabulous advice from a great writer; read it and learn from it.

Do you want to be 50, saying the same thing to yourself!

Workout of the day

The prison workout

Some prison inmates have nothing but a sink, a toilet, their bed, and a few square feet of space at their disposal. They need an exercise routine that can be done in a confined space without equipment. The "Prison Workout," which was nicknamed by some people who saw prisoners without access to weights doing it, is designed to develop strength, endurance, speed, agility, and balance. It also produces gains in muscle, losses in body fat, and plenty of stamina.


The Prison Workout consists of one classic exercise, the "burpee." This exercise works your chest, arms, front deltoids, thighs and abs. The burpee is a six-count exercise:

• Stand with your feet shoulder width apart and your hands raised over your head. Then squat down and place your palms on the floor by your feet.
• Kick both of your legs back so that you're in push-up position.
• Bend your elbows and lower your body until your chest touches the floor.
• Push yourself back up.
• At the end of the push-up, quickly pull both knees into your chest while keeping your hands on the floor. You're jumping back into the squat position of step one.
• Stand straight up by straightening your legs and throwing your hands in the air over your head. You're now in the position that you started in. You can make the burpee more advanced and increase the explosive power in your legs by jumping into the air as you stand up.

The Prison Workout is done in descending sets. For example, begin by doing 20 burpees without stopping. Rest 30 seconds, and then do 19 burpees without stopping. Rest 30 seconds and do 18 burpees. Continue doing descending sets until you get down to a final set of 1 burpee. That makes a total of 210 burpees.

For most people, 20 sets will be too much to start with. In that case, pick a lower number of sets like 15 or 10 or even fewer for your first workout. Then add a set every 1-2 weeks until you reach your goal. In prison, doing 20 descending sets without stopping is the minimum to be considered a "man." If you can do 25 sets, you're considered to be pretty tough, and, if you can do 30 sets, you're considered a "stud." If you're doing other exercises in addition to this workout, do your burpee workout 3 times per week on cardio days.

If some of you who've read this far are thinking to yourselves, "This Prison Workout is too easy. I'm looking for a man's workout," try one of these advanced variations of the basic burpee.

• If you have access to pull-up bars, at step 6, jump up and do a pull-up. That will add 210 or more pull-ups to the workout.
• Place dumbbells on the floor. Use the dumbbells as push-up bars for steps 1-5. At step 6, clean the dumbbells to your shoulders, press them overhead, and then set them back down for the next repetition. In other words, add an overhead press to each burpee. Be sure to use the solid, hexagonal dumbbells rather than the adjustable kind.

Broccoli and salmon pasta bake

Ingredients:

• 250g penne
• 300g broccoli , cut into large florets
• 25g butter
• 25g plain flour
• 600ml milk
• 100g mascarpone
• 8 sundried tomatoes (preserved in olive oil), drained and thickly sliced
• 10 large fresh basil leaves, roughly torn
• 4 fresh skinless salmon fillets
• 50g mature cheddar , finely grated

Method:

• Preheat the oven to 180C 
• Cook pasta in accordance with packet instructions. 4 mins before the pasta is cooked add the broccoli. Drain well.
• While the pasta is cooking, put the butter, flour and milk in a large pan and heat, whisking continuously, until it thickens to make a smooth sauce. Remove from the heat and stir in the mascarpone and sun-dried tomatoes then add the pasta and broccoli and season well.
• Halve the salmon fillets widthways then place the pieces in a single layer on the base of the ovenproof dish. Spoon the broccoli mixture on top, then scatter with the grated cheddar.
• Bake for 30 minutes until the mixture is just starting to bubble and the dish is golden.

Workout of the day

Three rounds for time of:

• Walking lunge, 50 meters
• Standing broad-jump, 100 meters
• Run 200 meters

BBQ Spare Ribs

Ingredients:

• 1kg pork spare ribs
• onion roughly chopped 
• chilli , seeded and finely chopped
• 4 garlic cloves , roughly chopped
• 6 tbsp rum
• 6 tbsp demerara sugar
• 6 tbsp dark soy sauce
• 6 tbsp clear honey
• 6 tsp Dijon mustard
• 1 tsp ground allspice

Method:

• Boil the ribs for 15 mins
• Put the cooked ribs into a big bowl and throw in all the ingredients. 
• Turn the ribs over and over again until they're coated in the sauce.
• Cook the ribs at 180c in the oven for 20 mins

Tips to Organize Life: Time Management Tip: Create a Chore Chart

Tips to Organize Life: Time Management Tip: Create a Chore Chart

Good tip! Kind of do this myself already and run it from my diary, but can't say I am always consistent.

All in one breakfast omelette

Ingredients:

• 25 g bacon
• olive oil
• 100g mushrooms, sliced
• 1 tomato, sliced
• 2 eggs
• 2 tablespoons milk
• salt and pepper

Method:

• Preheat the grill to a medium heat and grill the bacon until it is crispy. Cut it into strips.
• Heat the oil and add the mushrooms. Cook for 5 minutes, until they are softened and then add the tomato slices. Cook for a further 2 minutes. Remove them from the pan and set aside.
• Whisk the eggs with the milk and seasoning and pour this into the pan. Cook for 2 - 3 minutes until you see the edges of the egg setting. Using a wooden spatula, draw the cooked egg into the centre of the pan, allowing the runny, uncooked egg to run to the edges.
• When the egg is nearly set, arrange the cooked mushrooms, tomato and strips of grilled bacon on one side of the omelette. Using a spatula, flip the clear half of the omelette over the filling.
• Slide it on to a warmed serving plate and eat at once.

Workout of the day

• 3 min jog on the spot
• 10 x squat
• 10 x press ups
• 10 x lunge on each leg
• 100 x pilates 100
• 10 x plie squat
• 10 x dolphin
• 10 x lunge twist on each leg
• 10 x criss-cross
• 10 x frob legs on each leg
• 3 x side bends on each side

Flapjacks

Ingredients:

• 80g Brown Sugar
• 100g Butter
• 250g Oats
• Pinch of salt
• 1 Banana 
• 3 tbsp honey

Method:

• Melt the butter in a deep saucepan over a very low heat
• add the brown sugar and 3 tablespoons of honey and mix well
• Mix in the oats
• add a pinch of salt
• Mash the banana into a liquid pulp and mix into the oats 
• spread the oats evenly over a baking tray
• Place the baking tray onto the middle shelf in a preheated oven 180C and bake for 15 minutes, checking the progress regularly. Take out when the mixture starts turning a darker colour.
• Stand for a minute or two, cut the flapjack into as many pieces as you wish
  

Sweet & Sour Chicken

Ingredients:

• 2 tbsp vegetable oil
• 4 skinless, boneless chicken breasts, cut into 2.5cm
• 2 small red peppers, de-seeded and cut into 2.5cm
• thumb-size piece of fresh ginger, peeled and finely chopped
• 6 garlic cloves, chopped
• 1 large onion, chopped
• 1 small can sliced pineapple, drained and cut into chunks
• pepper
• 1 tbsp soft light brown sugar
• 2 white vinegar
• 3 tbsp dry sherry
• 2 tbsp dark soy sauce
• 175 ml chicken stock
• 2 tbsp tomato purée
• 2 tbsp cornflour mixed with 2 tbsp water

Method:

• Heat the oil in a wok or large frying pan. Add the chicken,onions, ginger and garlic. Fry for 2-3 minutes, then add the pepers and pineapple and fry for about 30 seconds. 
• Add all the sauce ingredients and bring to the boil. Reduce the heat and simmer for about 6 minutes. Season with pepper.

Workout of the day

max rounds in 20 min:

• 400m sprint
• 10 burpees

Quick blender breakfast

Ingredients:

• 1 banana,
• blueberries,
• strawberries,
• spinach,
• almonds,
• milk,
• walnuts
• oats
• raisins
• honey

Method:

• put about a handful of each ingredient in the blender, top up with a tablespoon of honey and milk to 500ml, blend and serve.

Workout of the day

for time:

• 20 pull-ups
• 41 push-ups
• 41 squats

Amuse-Bouche, Brie and Crab Soup

Ingredients:

• 8 pea pods
• 8 pieces fresh crabmeat
• 1 tablespoon butter
• 2 tablespoons onion, minced
• 2 tablespoons flour
• 1 cup chicken broth
• 1 teaspoon lobster base
• 1 cup double cream
• 1/4 cup Brie cheese (rind removed)

Method:

• Trim and remove any strings from pea pods; slit them open, remove and discard peas; fill pods with fresh crab meat; set aside.
• In a saucepan over medium heat sauté onion in butter until tender, do not let it brown. Whisk in flour, continue stirring 2 minutes. Add chicken broth and lobster base mixing well until thickened. At this point the soup can be covered and refrigerated then finished before serving.
• Before serving, heat the mixture, stir in the heavy cream and brie cheese, do not boil. Taste for seasoning; add salt if necessary or more cream if too salty. Spoon 2 tablespoons into each espresso cup, straddle a crab filled pea pod across the rim and serve this delicious amuse bouche.

Workout of the day

Rest day

Roasted root vegetables

Ingredients:

• swede, peeled and cut into cubes
• 2 large carrots, peeled and cut into cubes
• 2 parsnips, peeled and cut into cubes
• 2 raw beetroot, peeled and cut into cubes
• 1 celeriac, peeled and cut cubes
• olive oil

Method:

• Heat the oven to 180C.
• Toss all the vegetables with the olive oil and put in two large roasting tins.
• Bake in the oven until tender, about 40-50 minutes. Sprinkle with sea salt and serve.

(Tip leftovers can be turned into a brilliant soup!)

Keeping cats

Discourage a cat from sitting on a certain surface, or from scratching upholstery, by spraying white distilled vinegar on the area. Test first on an unnoticeable patch to be sure there won’t be a discoloration.

Bacon and lentil soup

Ingredients:

• 1 tbsp olive oil
• 2 garlic cloves, crushed
• 2 lean back bacon rashers, chopped
• 1 large onion, chopped
• 2 carrots, peeled and diced
• ½ large swede, peeled and diced
• 1 litre chicken stock
• 125g lentils
• 2 large potatoes, peeled and diced
• 2–3 tbsp chopped fresh parsley

Method:

• Heat the oil in a large saucepan. Add the garlic, bacon, onion, carrots and swede and mix well. Cook over a medium heat, stirring frequently, for 5 minutes until the bacon has changed colour and the onion has softened. 
• Stir in the stock and lentils. Bring to the boil, then reduce the heat, half cover the pan and cook gently for 10 minutes. 
• Stir in the potatoes, cover and continue to cook gently for 25–30 minutes until the lentils and vegetables are tender. 
• Use a vegetable masher or hand-held blender to crush some of the lentils and vegetables into the soup, leaving the majority chunky. Stir in the parsley and season to taste.

Workout of the day

• Handstand Pushups x 5
• Pull-ups x 10
• dips x 10
• Squats x 30
• Lunges x 30

Venison Burgers

Ingredients:

• 500g coarsely minced venison
• large onion, finely chopped
• 3 generous heads of parsley, finely chopped
• 3 egg yolks
• handful of white breadcrumbs
• Salt and freshly ground black pepper
• ¼ pint of milk

Method:

• soak the breadcrumbs in milk.
• place the minced venison in a large bowl. Add the parsley, onion, egg yolks, breadcrumbs and salt and pepper and mix thoroughly.
• Using a little flour shape the burgers.
• Cover and put in the fridge for at leat one hour. 
• Cook under a pre-heated grill for about 5 minutes on each side.

Workout of the day

• Pushups x 30
• Pull-ups x 10
• Dips x 10
• Hindu Squats x 30
• Lunges x 30

Repeat x 3

Beef Stew

Ingredients:

• olive oil 
• butter
• onion peeled and chopped 
• sage
• 500g beef 
• salt and freshly ground black pepper
• 2 parsnips peeled and quartered
• 4 carrots peeled and halved
• butternut squash halved, deseeded and roughly diced
• 500g potatoes 
• 2 tablespoons tomato purée 
• ½ a bottle of red wine 
• ½ pint beef or vegetable stock 
•  zest of 1 lemon finely grated 
• rosemary 
• 1 clove of garlic peeled and finely chopped

Method:

• Preheat the oven to 160C.
• Put a little oil and your knob of butter into an appropriately sized pot. Add your onion and all the sage leaves and fry for 3 or 4 minutes.
• Toss the meat in a little seasoned flour, then add it to the pan with all the vegetables, the tomato purée, wine and stock, and gently stir together. Season generously with freshly ground black pepper salt.
• Bring to the boil, place a lid on top, then cook in the preheated oven until the meat for about three hours.

Functional fitness - Rocky 4

I love the Rocky films, but have to admit that this one is not my favourite, but as demonstrated very well, functional fitness was not invented last year as many PT's seem to suggest. Indeed, I have always believed - even when I first watched this back in the 80's that the "The Gym" was just a substitute for "the real thing" It was a way for those who could not get to lift rocks and chop trees to get stronger so that when they did get to lift rocks and chop trees they would be that much more prepared... anyway, enjoy

Workout of the day

Indoor bodyweight workout:

• 3-minute on the spot jog
• Arm circles 30 seconds each way
• 20 squats
• 20 toe raises
• 20 jumping jacks

One minuite rest

• Push ups continuous for one minute
• Sit-ups continuous for one minute
• Pushups 20 reps
• Sit-ups 20 reps
• Pushups 15 reps
• Sit-ups 15 reps
• Pushups 12 reps
• Sit-ups 12 reps

One minute rest

• Body weight squats 1 min
• V-ups 30 secs
• Alternate forward lunges 1 min
• V-ups 30 sec

One min rest

• Burpee's 30 sec
• Side to side lunge 1 min
• squats 1 min
• V-ups 30 sec
• Low squat holds (5 second bottom holds) 1 min
• Mountain climbers 30 sec

One minute rest

• Jumping jacks 1 min
• Pushups 25
• Arm circles 30 sec
• Pushups 15
• Arm circles 30 sec
• Pushups 10
• Jumping jacks 1 min
• Static bridge for 1 minute x 3
  

Repeat x 2

Pilau rice

Ingredients:

• 2 cups basmati rice
• 1 medium onion, finely chopped
• large knob butter
• 4 cardamom pods
• 8 cloves
• 1 cinnamon stick
• pinch saffron threads
• 2 bay leaves
• 1 pint hot chicken stock
• salt

Method:

• Place the rice in a sieve and wash under the cold tap for about a minute.
• Cook the onion in the butter for around until softened.
• Add the spices, saffron and bay leaves and cook for a couple more minutes.
• Add the rice and stir until the grains are coated in the butter. Stir in the stock.
• Bring to the boil and then cover with a tight-fitting lid. Turn the heat down low and leave to cook for 10 minutes before turning off the heat.
• Don't remove the lid; just leave the rice to continue cooking in the pan until you're ready to serve. 
• The rice should have absorbed all the water and will just need fluffing up with a fork. Add a knob of butter before serving.

Workout of the day

5 rounds for time:

• 4 pull-ups
• 12 push-ups
• 20 squats

Italian style cod

Ingredients:

• olive oil
• 2 cod fillets
• 4tsp pesto
• 50g Parmesan, freshly grated
• 50g Parma ham

Method:

• Preheat oven to 180C. Grease an ovenproof dish with a little olive oil.
• Put the cod in the dish and spread the pesto evenly over the top.
• Sprinkle with freshly grated Parmesan cheese and gently drape a slice of Parma ham over each fish fillet. Drizzle with olive oil.
• Bake in the pre-heated oven for 15 minutes. Serve immediately.

20 fitness myths debunked

Good article. Agree with what is written here

Workout of the day

20 mins Yoga:

See: http://pt-fitness.blogspot.com/2009/08/yoga-for-dummies-video.html

Ham Hocks and Bean Soup

Ingredients:

• 500g haricot beans from a tin
• 2 ltr chicken stock
• 500g ham hocks
• 1 potato, cubed
• 2 carrots, sliced
• 1 onion, chopped
• pepper

Method:

• Drain the beans and put them in a large pot with all the ingredients and bring it to a boil, then reduce heat and simmer for 1 hour.
• Blend and serve!

Workout of the day

max rounds in 20 min:

• 2 pull-ups
• 4 push-ups
• 6 squats

Simple pasta

Ingredients:

• olive oil
• 1 onion, finely chopped
• 1 clove garlic, finely chopped
• 100g bacon, chopped
• 300g tagliatelle
• 100g mushrooms, chopped
• 150ml creme fraîche
• Salt and pepper

Method:

• Saute the onion, garlic and bacon over a low heat until soft
• Cook the tagliatelle according to the instructions on the packet.
• Stir the mushrooms into the onion and bacon mixture and Saute for five minutes. Stir in the creme fraîche, season to taste and heat through.
• Remove from the heat and stir in the cooked tagliatelle.
• Serve immediately with Parmesan.

Bodyweight exercises

If you follow this blog you will see that I am suddenly doing a lot of bodyweight exercises, why? because they build amazing strength, superb fitness and will increase your real world function and ability! (Just look at Olympic Gymnasts if you have any doubts!)

So why don’t more people do it? Probably because fitness is a huge industry and will only promote those ideas that will earn money. If everybody realised that they had everything they needed to train in their own home, gyms would go out of business!

In fact, I would go as far as to say I actually believe the programs that most gyms promote actually do harm.

Gyms not only cost you money they are hurting you, having you running endlessly and doing set after set of weights weakens your body and lowers your immune system.

What's more it will kill your enthusiasm to train and you are likely to quit - although you will carry on paying your expensive gym membership - GYMS ACTUALLY COUNT ON YOU DOING THIS - if everyone who joined turned up, no gym would be able to cope.

Bodyweight exercises, are the most natural way to train. Have you ever seen a cat pick up weights and do a quick chest workout? No, it does not happen, but you do see cats stretching, jumping, climbing and running around like there is no tomorrow because they need to be fit to survive, so get fit with natural exercises.

With bodyweight training, you can start at any time at a level that suits you and progress as you get fitter and stronger spending as little as 5 mins at a time building up to 20-30 mins per day with virtually no equipment in a space no bigger than your hall way.

So what are you waiting for?

Well done and huge respect...

...to my friend Tronulas. Keep up the outstanding work. I will be watching :)

Pan-fried sea bass (for Gemma & Gareth)

Ingredients:

• 2 tbsp olive oil
• 2 fillets of wild sea bass, skin on
• salt and pepper
• 25g butter

Method:

• Heat a non-stick pan over high heat and add the oil.
• Season the fish with salt and pepper and place in the oil skin-side down.
• Cook for 2-3 minutes, turn over, add a knob of butter and cook for another 1-2 minutes.
• Reduce the heat right down and leave to cook slowly until the fish is cooked through.
  
  
  

Workout of the day

5 sets x 10 deadlifts working 40kg to 100kg

New Years Resolutions 2010

This is in no particular order:

• Continue to grow my hair out (hair grows 6 inches a year, so with trims, I reckon I can get 4 inches of growth)
• Get my body fat into single figures (currently 12%)
• Drink 2 ltrs of water per day
• Exercise 5 times per week (I normally do this now)
• Make my own lunch each day rather than buying out

More left over ideas - Sprouts

Ingredients:

• 4 cloves garlic
• olive oil
• balsamic vinegar
• sugar
• water
• 1 lemon
• 500g sprouts
• 1 chilli, finely chopped

Method:

• Bash the garlic and saute in a little oil until golden.
• Add a few drops of balsamic vinegar, a tablespoon of sugar, 100ml water and a pinch of salt. Simmer until there's almost no liquid left
• Zest the lemon and put in a small pan with a tablespoon of sugar, and the lemon juice made up to 100ml with a little water. Cook until the syrup is reduced to almost nothing.
• Trim and halve the sprouts. Fry them in olive oil at a high heat for about five minutes.
• Stir everything together and serve.
  

Workout of the day

5km run - nice and easy does it after the Christmas layoff

Easy Carrot Soup

Using up the leftovers!

Ingredients:

• Olive oil
• 10 carrots peeled and sliced
• Onion chopped
• 1 ltr chicken stock
• 4 tbl rice
• salt and pepper

Method:

• Heat the oil to a medium heat and add the carrot and onion.
• Sweat for 5 mins then add the rice.
• Turn up the heat for 2 mins.
• Add the stock, reduce to a simmer and simmer at low heat for 1 hour
• Blend. Add salt and pepper to taste.