Week 2

Okay, here's Week 2 of my 12 week challenge:

I am still missing the small weight plates for the Olympic bar which I ordered from ebay, so am still working from the starting weight as my proper plates are too much of an increment on this program.

Much to my own surprise, I must also report some muscle soreness even though the weight I am using is much lower than that I have been using for my circuit training. I can only put this down to a change in the type and pace of the training.

I must also make a concerted effort to slow down. I am still in the circuit training mindset which combines with the light weight to make me tear through the exercises. This is especially apparent in the bodyweight exercises which deteriorated rapidly on the Saturday workout (although I am not really sure why)

I would add that the style change has been fun this week - and the five meals a day have been wonderful!

This week the starting weight is again 20kg for all exercises (except bodyweight) which will increase by 2.5kg per workout when the plates arrive!

_____________________________________

Results from last week (Week 1):

Tuesday:
Workout A

• Squat 5x5 - No problems at 20kg
• Floor Press 5x5 - No problems at 20kg
• Inverted Rows 3xF - 1x15, 1x13, 1x10
• Push-ups 3xF - 3x20
• Reverse Crunch 3x12 - No problems

Thursday
Workout B

• Squat 5x5 - No problems at 20kg
• Overhead Press 5x5 - No problems at 20kg
• Deadlift 1x5 - No problems at 40kg
• Pull-ups 3xF - 1x5, 1x3, 1x3
• Prone Bridges 3x30sec - 3x60sec

Saturday:
Workout A (Note - quickly felt tired today, although I have not real reasons as to why)

• Squat 5x5 - No problems at 20kg
• Floor Press 5x5 - No problems at 20kg
• Inverted Rows 3xF - 1x10, 1x10, 1x10
• Push-ups 3xF - 1x25, 1x18, 1x20
• Reverse Crunch 3x12 - No problems

____________________________________

Week commencing Sunday 28th February 2010 (Week 2)

Sunday

• 30 min bike ride

Monday

• Rest day

Tuesday:
Workout B

• Squat 5x5
• Overhead Press 5x5
• Deadlift 1x5
• Pull-ups 3xF
• Prone Bridges 3x60sec

Wednesday:

• Heavy bag 30 mins

Thursday:
Workout A

• Squat 5x5 
• Floor Press 5x5
• Inverted Rows 3xF
• Push-ups 3xF
• Reverse Crunch 3x12

Friday:

• Rest day 

Saturday:
Workout B

• Squat 5x5 
• Overhead Press 5x5
• Deadlift 1x5
• Pull-ups 3xF
• Prone Bridges 3x60sec

Broad bean risotto

Ingredients:

• chicken stock
• 50g butter
• olive oil
• 2 leeks
• glass of white wine or cinzano
• 275g arborio rice
• frozen broad beans
• frozen peas
• clove of garlic
• handful of fresh mint
• Parmesan cheese

Method:

• Put the stock in a saucepan and heat until almost boiling. Then turn down the heat and keep it on a very low simmer.
• Heat the butter and a dash of oil in a saucepan over a medium heat. Add the sliced leeks and cook for 1-2 minutes until soft but not brown. Add the garlic and stir well.
• Add the rice and sir, using a wooden spoon, until the grains are well coated and glistening (about a minute).
• Turn the heat up high, add the wine (or cinzano) and stir well until all of the liquor is absorbed.
• Turn the heat down, add some stock and stir until absorbed.
• Add the stock a ladle at a time and stir until its all absorbed.
• After 10 mins add the broad beans and peas.
• Continue to add the stock at intervals as before until the rice is tender (about 18-20 mins).
• Grate in the Parmesan, mint and season to taste.
• Mix well and remove from heat add a large knob of butter and let the risotto rest for a couple of minutes.
• Remember, risotto should "flow like larva"

Rigatoni with sausage, peppers and olives

Second recipe today - this is my lunch!

Ingredients:

• Olive oil
• Onion, finely chopped
• 2 cloves of garlic, crushed
• 450g pork sausage coarsely chopped
• 2 red peppers, sliced
• 400g chopped tomato
• 2 tbl sp dried oregano
• 125ml chicken stock
• 450g rigatoni
• 10 olives
• freshly grated cheddar

Method:

• Heat the oil, add the onion and garlic and cook until softened.
• Add the sausage and cook until browned
• Add the peppers, tomatoes, oregano and stock.
• Bring to the boil and simmer for 15 mins
• In the meantime, cook the pasta in accordance with the packet instructions.
• Add the olives and cheese to the sauce and stir until the cheese is melted.
• Drain the pasta and add the sauce to the pasta. Serve.

Victoria Sponge Cake

Ingredients:


Sponge

• 175g unsalted Butter
• 175g caster sugar
• 175g self-raising flour
• 3 Eggs, beaten

Filling

• 3 tbsp strawberry jam
• 500ml double cream

Method:

• Set the oven to 180C.
• Lightly butter two sandwich tins, each with a diameter of 20cm.
• Cream together the butter and sugar together until light and fluffy, and then slowly add the beaten egg.
• Fold in the sifted flour and spoon the mixture into the prepared cake tins.
• Bake for 20 minutes.
• Leave to cool and then remove from the tins.
• In the meantime, whip the cream until thick and use it to fill the sponge with the jam.
• Dust liberally with icing sugar to serve.

Rhubarb Crumble

Ingredients:

• 500g rhubarb, trimmed and sliced into 3cm pieces
• 50ml water
• 100g caster sugar
• 200g plain flour
• 100g cold butter, cubed
• 125g demerara sugar

Method:

• Preheat the oven to 180°C
• Put the rhubarb in a 1.2 litre ovenproof dish. Sprinkle over the water and caster sugar.
• Sift the flour into a bowl, add the butter and pulse in a food processor. Stir in the demerara sugar.
• Spread the crumble mixture over the rhubarb. Bake for 35-40 minutes or until the top is golden brown and the rhubarb bubbling through at the edges.
• Serve hot with cream or ice cream

Blogger now offers pages!

If you hadn't noticed, Blogger now offers pages, something only previously do'able in Wordpress. Well done Blogger!

Fried Chicken

Ingredients:

• 2 boneless chicken breasts
• 1 cup all-purpose flour
• 1 tablespoon paprika
• 4 tablespoons salt
• 1/2 teaspoon pepper
• 2 cups bread crumbs
• 2 eggs
• 1/2 cup milk
• sunflower oil

Method:

• Heat 1 inch oil until very hot.
• In the meantime, cut chicken into strips.
• Combine flour, paprika, salt and pepper in bowl. Place bread crumbs in another bowl.
• Mix eggs and milk. Dip chicken in flour mix, then egg mix, then bread crumbs.
• Fry a few pieces at a time for about 3 to 5 minutes, until tender. Drain on paper towels.

Lamb Pasanda

Ingredients

• 100g Blanched almonds
• 2 Cloves garlic; crushed
• 2 cm piece fresh root ginger, peeled and grated
• 45 ml Lamb stock (if you don't have lamb, use chicken)
• salt and pepper
• 1 kg Lamb neck fillet; trimmed into 5cm pieces
• olive oil
• 2 onions; roughly chopped
• 1tb Medium curry powder
• 300 ml Double cream
• 2 tb Coriander; freshly chopped

Method:

• Preheat the oven to 180C.
• Place a frying pan over a moderate heat and dry fry the almonds, remove the almonds from the pan when they are golden brown. Place the almonds into a food processor with the garlic and ginger, add 2 tablespoons of the stock. Blend the ingredients to a puree.
• Season the lamb, heat the oil in a frying pan over a moderate heat, add the lamb, onions and curry powder. Cook for 3-4 minutes.
• Add the lamb stock and almond puree. Bring to the boil.
• Remove from the heat and transfer to an ovenproof dish, cover and place in a preheated oven for approximately 1 1/2 - 2 hours until the lamb is tender.
• Remove half the liquid and place in a saucepan with the double cream. Gradually bring to the boil stirring continuously. Pour over the lamb and season if necessary.
• Add the chopped coriander just before serving. Serve the lamb with naan bread and basmati rice.

Roasted Red Pepper Bruchetta

Ingredients:

• 1 red pepper
• 2 medium-sized cloves of garlic
• 2 x 1cm thick slices of ciabatta (or any bread from a fresh loaf will do)
• olive oil
• A handful of fresh spinach, thoroughly washed and very finely chopped – as if you’re chopping parsley
• A good squeeze of lemon juice
• salt and pepper

Method:

• Preheat the oven to 180C. Once hot, pop the whole pepper in the oven with the garlic cloves and roast for 20 minutes.
• Turn off the oven, remove the pepper, and place the pepper in a pot with a lid - you want to sweat the pepper so the skin will come off easier.
• While the peppers cool and sweat, brush the bread slices with olive oil and pop them into the hot oven for 5-10 minutes – until the bread starts to get a little bit browned and crisp
• After 10 minutes, remove the pepper and carefully peel off the skin. Pop out the core and scoop out the seeds – discard. Then, cut the pepper into 1cm-thick ribbons. Squeeze over a bit of lemon juice, then toss the peppers with the finely chopped spinach.
• Squeeze each garlic clove on each slice of bread. Top with red pepper ribbons and top these with a sprinkling of salt and some pepper.

Sample diet for gaining weight during the 12 week challenge

Breakfast: 3 whole eggs with spinach

Snack: 200g cottage cheese with apple

Lunch: 1 can of tuna and 1/2 cup broad beans

Snack: 500ml milk and banana

Post workout: 1 scoop whey with  500ml milk

Dinner: 150g chicken breast with pasta & broccoli

Pre bed: 200g cottage cheese with raisins

General

Although it may be short lived and although I have SO much happening in the background, I have to say I have been okay for a while now and hope it continues.

Salmon Breakfast Rosti

Ingredients:

• 1 large potato, peeled
• 100g Salmon, drained & flaked
• 1 tablespoon plain flour
• 1 egg, beaten
• 1 teaspoon snipped chives
• olive oil

Method:

• grate potato, squeeze out excess liquid. Place potato into a bowl with salmon and add remaining ingredients combining lightly. Season with pepper.
• add oil to non-stick frying and heat, spoon heaped tablespoons of mixture into pan to make 4 rosti and cook until golden on each side.

The novice effect and increasing the weight

Interesting article from Mark Rippetoe here and here

Tuna Stir Fry

Ingredients:

• olive oil
• 2 medium carrots, julienned
• handful radishes, sliced
• 2 tbsp water
• 4-5 baby asparagus spears
• small handful mangetout, sliced
• 150g tuna steak
• 2 tsp soy sauce
• 1 tsp honey
• 1 lime wedge, for garnish

Method:

• Heat the oil in a wok, add the carrots, radishes and water and simmer for 2-3 minutes.
• Add the asparagus and mangetout, then stir-fry for 2-3 minutes, or until the vegetables are tender.
• Remove the vegetables from the wok and set aside.
• Add a little more oil to the wok, heat and add the tuna steak. Sear each side for 1-2 minutes, depending on the thickness, until browned and cooked to your liking.
• Remove the tuna from the wok and set aside.
• Pour the soy sauce and honey into the wok and simmer for 1-2 minutes, then drizzle over the stir-fried vegetables.
• To serve, spoon the stir-fried vegetables onto a serving plate, top with the tuna and garnish with a wedge of lime.

Week 1

Okay, here's Week 1 of my 12 week challenge:

Starting weight is 20kg for all exercises (except bodyweight) which increases by 2.5kg per workout

Sunday:

40 mins Heavy Bag (Heavy Bag training video's here)

Monday:

Rest day

Tuesday:

Workout A

• Squat 5x5
• Floor Press 5x5
• Inverted Rows 3xF
• Push-ups 3xF
• Reverse Crunch 3x12

Wednesday:

20 min Heavy Bag

Thursday:

Workout B

• Squat 5x5
• Overhead Press 5x5
• Deadlift 1x5
• Pull-ups/Chin-ups 3xF (Alternate Pull-ups & Chin-ups each Workout B)
• Prone Bridges 3x30sec

Friday:

Rest day

Saturday:

Workout A

• Squat 5x5
• Floor Press 5x5
• Inverted Rows 3xF
• Push-ups 3xF
• Reverse Crunch 3x12

Body stats:

Weight: X

Body Fat: X

sopa de lima

This is a mexican chicken soup:

Ingredients

• 2 large chicken legs, on the bone
• onion finely chopped
• 10 whole peppercorns
• 5 allspice berries
• 3 fresh bay leaves 
• 2 ripe tomatoes, peeled and chopped
• Olive oil and a knob of butter 
• 3 garlic cloves, roughly chopped
• 2 carrots, peeled and finely chopped
• ½ Scotch bonnet chilli, de-seeded and finely chopped
• A small handful of fresh oregano leaves, chopped 
• The zest and juice from 2 limes
• The zest and juice from 2 oranges
• 5 Brussels sprouts, leaves separated out
• salt and pepper
• A large handful of coriander leaves, roughly chopped
• 1 large avocado, diced
• 2 flour tortillas

Method:

• Put the chicken legs, peppercorns, allspice and bay leaves into a pot and cover with two litres of water. Bring to the boil, turn the heat right down and simmer very gently for 20 minutes.
• Meanwhile, pour boiling water over the tomatoes, wait about 30 seconds until the skin starts to split and then peel them. Roughly chop the flesh.
• Warm a few tablespoons of oil, and the butter, in a large saucepan or stock pot over a medium heat and add the onion. Cook gently for five minutes before adding the garlic, oregano and chilli. Continue to sweat for a few minutes before adding the tomatoes, carrots and zests, seasoning with salt and pepper.
• Stew gently for about ten minutes, then add the drained broth from the chicken, plus the bay leaves, Brussels sprout leaves and the citrus juices. Simmer for a further 20 minutes over a low heat.
• Meanwhile, cut the tortillas into tiny, thin strips and deep-fry in hot oil until crisp and golden.
• When the chicken is cool, remove its skin and shred the meat. Put into the broth a few minutes to heat through before serving. Check the seasoning and serve in hot bowls with a plate in the middle of the table with piles of the tortilla strips, avocado, coriander.

Tasty Veggie Sandwich

Ingredients:

• 4 muffins, halfed and toasted
• 1 avocado, mashed
• 1 small tomato, chopped
• 1 small onion, chopped
• 4 tablespoons Ranch-style dressing
• 4 tablespoons toasted sesame seeds
• 1 cup grated Cheddar cheese

Method:

• Preheat grill.
• Place each muffin open-faced on a cookie sheet. Spread each half with mashed avocado; place halves close together. Distributing ingredients evenly, cover each half with sprouts, tomatoes, onion, dressing, sesame seeds and cheese.
• Place under grill for about 5 minutes, or until cheese is melted and bubbly.

A 12 week change of direction

This blog has always been intended as a way to capture my own training and my recipes. Whilst the daily recipe will continue unchanged, my training is changing for a while.

I want to concentrate on strength training and some mass development. I am going to give myself 12 weeks and see from there what happens.

I have spoken before of "what you need to do to be a bodybuilder" and although its wrong to say that that's what I am setting out for, I am trying to gain some obvious muscle mass whilst keeping my body fat down.

What this means is that I am going to adopt a 5×5 Program.

The 5×5 Program is a full body strength training program that includes weight lifting & body-weight exercises. It works each muscle of your body and build a strong, proportionate physique. I will be working with two routines for the first 12 weeks:

Workout A

• Squat 5x5
• Floor Press 5x5
• Inverted Rows 3xF
• Push-ups 3xF
• Reverse Crunch 3x12

Workout B

• Squat 5x5
• Overhead Press 5x5
• Deadlift 1x5
• Pull-ups/Chin-ups 3xF (Alternate Pull-ups & Chin-ups each workout B)
• Prone Bridges 3x30sec

and will alternate workout A & B each session.

I will be training Sat/Tues/Thurs, but will do some light yoga and heavy bag drills on other days (which I will continue to post up here on a weekly basis together with my drills for the week)

Whilst on the 5 x 5 program, I will be doing 5 sets of 5 reps with the same weight on all exercises, with the exception of the bodyweight exercises which will be 3 sets until failure.

I am charting my progress and will post the results every two weeks.

If any reader still wants to follow a Workout of the Day whilst I am following this program, please look here.

To ensure a weight gain, I am planning to eat a closely to the following regime as possible:

• Breakfast - 1 cup of oats made up with 1 cup water and 1 cup of milk and a boiled egg and one slice of toast
• Mid morning - 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)
• Lunch - 1 cup of rice (cooked), 2 cups of green beans, broccoli or any other desired vegetable 6-8 ounces of chicken, turkey, or fish
• Mid afternoon - pint of milk and some fruit r a lean sandwich
• Normal dinner
• Before bed - pint of milk and a sandwich

In addition, I will also take

• a multiple vitamin 
• Fish oil complex

This is more food than I am consuming now, but will cut out the crap from my diet (I eat cakes and lots of chocolate at the moment even though I have around 11% body fat - I think I just need the calories!)

I would love to say that I'll also cut out Coffee, but I can't, I'd just be lying.

In 12 weeks, I would hope to retain the same level of body fat, but to gain 10lb of muscle on this program. We'll see what happens!

Away for a couple of days...

...be back soon

Ackee and Salt Fish

Ingredients:

• 1/2 lb Saltfish (dried, salted codfish)
• 1 can of ackees
• 1 medium onion
• 1/2 tsp black pepper
• 3 tbsp of butter
• 1/2 a hot chilli pepper 
• 1 sweet pepper
• 1 chopped tomato
• 1 tsp dried thyme
• 2 cloves of garlic

Method:

• Cover the saltfish in cold water. Let soak overnight (minimum 8 hours) changing the water several times (this removes most of the salt)
• Bring a pan of cold water to the boil and gently simmer the fish for 20 minutes (until the fish is tender).
• Chop the onion, sweet pepper, chilli pepper and tomato.
• Remove the fish from water and allow to cool.
• Remove all of bones and skin then flake the flesh of the fish.
• Melt the butter in a frying pan and stir fry the onion, black pepper, sweet pepper, chilli and thyme for about 3 minutes.
• Add the tomatoes and flaked fish and stir-fry for another 10 minutes
• Add the Ackee and cook until hot throughout. Stir gently to avoid breaking-up the Ackee

I've noticed...

... that I'm starting to repeat my recipes. This is not intentional, it's just that my recipe for the day tends to be what I am eating on that day. Must try harder next time!

10 Min Yoga

Apple Pie

Ingredients:

For the pastry

• 2 1/2 cups white flour
• 2 tbsp. sugar
• 1/4 tsp. salt
• 1/2 cup butter
• 5 tbsp. cold vegetable shortening
• 8 tbsp. ice water

For the filling

• 1/3 to 2/3 cup sugar
• 1/2 teaspoon ground cinnamon
• Pinch of salt
• 8 medium sized apples (a medium apple = about 1 cup) 

Method:

• Measure the flour, sugar and salt together. Stir to combine.
• Add the chilled butter and shortening to the bowl and cut them in with a knife.
• Add the ice water. Mix until the dough holds together
• Turn the dough onto a lightly floured surface, knead it together, then divide in half.
• Flatten each half into a disk, wrap in saran wrap and chill for at least half an hour.
• Roll out one of the disks on a lightly floured surface until you have a circle that's about 12 inches in diameter.
• Put the circle in a 9" pie plate, trimming any extra dough from the edges with a sharp knife. Return it to the refrigerator until you are ready to make the pie.
• Peel, core and slice the apples. Try to keep the size of the slices even.
• Mix sugar and cinnamon in large bowl.
• Stir in apples.
• Pour into pastry-lined pie plate.
• Cover with top crust and seal the edges. Cut slits in the top. 
• Bake 40 to 50 minutes or until crust is brown and juice begins to bubble through slits in crust.

New Blog

Okay, I promise not to mention my on going battle against mental health discrimination on this site against (after this post!)

To avoid this, I have started a new blog here.

Back to business very shortly!

How many times have you felt this?

Workout of the day

With 16kg Kettlebell:

• swing 2 x 15
• 1 arm snatch 2 x 8 (each arm)
• 5 minute snatch test: max reps in 5 minutes

Now that's advertising!

Wow! this is what you call advertising. It's very very simple but tells a hell of a story and is absolutely memorable...

Learn the art of self discipline

Another good article about personal development from The Times

Workout of the day

Rest day

Lime chicken curry

Ingredients:

• 1tbs lime pickle
• freshly ground black pepper 
• onion, finely chopped
• 8 chicken drumsticks, skin on
• 270ml coconut milk 
• olive oil

Method:

• Heat the oil and fry the chicken for 4-5 minutes, turning frequently. Drain them and allow them to cool.
• Heat the oven to 180C
• Take the skin off the chicken.
• Pour off all but about 1 tablespoon of oil and reheat it over a moderate heat. Stir in the onion and cook it until soft. Add the lime pickle and freshly ground black pepper. Cook while stirring for about 4 minutes.
• Stir in the coconut milk and bring it to the boil. Return the chicken to the pan, cover and bake in the oven for 30 minutes, turning once.
• Serve with basmati rice

Interview day!

I have an interview today for a proper job that I would really like to get. Wish me luck!

The four noble truths

THE EXISTENCE OF IMPERMANENCE

Nothing lasts forever. When you understand this it makes it easier to not be so attached to what you're experiencing. So when you're experiencing something you think is bad, you can relax in the knowledge that nothing bad lasts forever. Similarly, when you're experiencing happiness you can also realize that nothing good lasts forever. Why would you want to do that? Because it helps you to be more aware of how you're reacting to your experiences at all times.

THE ARISING OF SUFFERING BECAUSE OF CRAVING
 
Craving sensory stimulation, craving existence, and craving non-existence give rise to the "continuity of being" (the tendency to confuse reality with your perception of reality), and with it its attendant suffering. Say you want something and you don't get it--you'd get sad or frustrated. But say you want something and you do get it. Eventually you'll get bored with it and you'll start wanting something else. And so you start all over again.
 
THE CESSATION OF SUFFERING
 
You can end eternal suffering by ending the craving that leads to the continuation of suffering. Remember that suffering is caused by endlessly wanting what you can't have. So if you can stop this endless wanting, you won't suffer anymore. That's not to say that you won't ever feel pained or sad (or happy or ecstatic) ever again. It's just that it won't be part of an endless cycle of wanting--not getting--being sad--wanting again.

THE MIDDLE WAY, or THE NOBLE EIGHTFOLD PATH
 
So how do you end eternal craving? Just live by the ideals of the Noble Eightfold Path. The Path is grounded in a program of meditation. It delineates a plan of self-discipline regarding ethical conduct, mental discipline, and wisdom. The Path avoids two extremes--the pursuit of complete and ultimate sensory pleasure, or the pursuit of utter self-denial.

Beef & red wine casserole

Ingredients:

• 1kg stewing steak
• 1/3 cup seasoned plain flour 
• olive oil 
• 1 cup red wine
• 1 1/4 cups beef stock
• 12 shallots, peeled
• 500g carrots cut into 4cm pieces,
• 250g button mushrooms
• 400g potatoes, halved (or quartered depending on size)

 
Method:

• Preheat oven to 180C.
• Cut the steak, into 2.5cm pieces and dust with 1/3 cup seasoned plain flour.
• Heat 2 tbs olive oil in a stoveproof and ovenproof dish over medium-high heat.
• Cook meat in batches, adding oil if needed. Remove all meat from pan.
• Increase heat to high. Add 1 cup red wine. Bring to boil, scraping base of pan to remove sediment.
• Add 1 1/4 cups beef stock. Bring to the boil. Remove from heat.
• Add the shallots, carrots, cut into 4cm pieces, mushrooms and potatoes.
• Return the beef to the pan. Toss until combined.
• Bake for 2 hours. Serve with crusty bread

Workout of the day

Sandbag workout 3 sets x 5 reps 40kg

• Deadlift
• Clean and Jerk
• Swings
• Woodchoppers
• Bear Hug Walks (6 mins)

Workout of the day

• deadlift 7sets x 3 reps
• pull ups 7 sets x 3 reps
• DB snatch 7 sets x 3 reps

Roast chestnuts

Ingredients:

• 1kg fresh chestnuts

Method:

• Preheat the oven to 180C
• Rinse and dry the chestnuts and them cut a small slit in the skin to stop them bursting.
• Roast prepared chestnuts, in small batches, for 10-20 minutes. Transfer to a tea-towel.
• Chestnuts are very difficult to peel once cold. Wear heat-resistant gloves, or use a tea-towel, and peel them as soon as possible.

Cullen Skink - Smoked Haddock Chowder

Ingredients:

• 700 ml milk
• ½ cup flat leaf parsley
• 1 bay leaf
• 450g smoked haddock fillet
• 55g butter
• 1 medium onion, finely chopped
• 250g mashed potato
• Salt and pepper

Method:

• Pour the milk into a large saucepan and add parsley stalks. Finely chop the leaves and keep to one side. Add the bay leaf and the haddock.
• Bring the milk to a gentle boil and cook for 3 minutes. Remove the pan from the heat and leave to infuse for 5 minutes.
• Remove the haddock from the milk and put to one side. Strain the liquid through a fine sieve and reserve the liquor.
• Heat the butter in another saucepan, add the onions and cook gently until translucent.
• Add the liquor to the onions, then add the potato and stir to create a thick, creamy consistency.
• Flake the smoked haddock into meaty chunks taking care to remove any bones you may find. Add to the soup.
• Add the chopped parsley leaves to the soup and bring to a gentle simmer and cook for a further 4 - 5 minutes.
• Taste the soup and add salt and pepper as needed. Serve

Workout of the day

Run 5K

Heavy Bag Training

Heavy bag training is fun and my heavy bag is one of the best presents I have ever received. 

Exercise 1

Straight Jab: With your hands held high shuffle forward and strike the bag head high with your lead hand. Remember the closest distance to two points is a straight line. Make sure your hand travels directly to the target, and that it does not retract before coming forward. Practice circling right and left while delivering the punch. Perform this exercise for two rounds with both feet forward.

Exercise 2

Jab-Cross: The hook is one of the most powerful blows in boxing. With your hands held high, shuffle forward and strike the bag head high with your lead hand, and then the rear hand. Twist your rear hand as you deliver the second blow. This is called a two-punch combination, and is usually delivered with a one-two beat. Sometimes, however, it is good to break the rhythm in order to confuse the opponent. Practice circling the bag in both directions and throwing the combination in different ways high-low, and low high. Perform this exercise for two rounds with both feet forward.

Exercise 3

Jab-Hook: Like the cross, the hook is one of the most powerful blows in boxing. A hook blow starts out like a straight jab thrown to the outside of the opponent’s guard. At the last second the elbow flips upward and the blow strikes at a 90-degree angle to the head or body. It is best to set up this punch by moving in the direction of the lead or hooking hand. For example, if you are throwing a right hook, step to the right. Make sure to alter the way you throw your combinations, high-low-high, low-high-low, high-high-high, high-high-low, low-low-high, etc. Perform this exercise for two rounds with both feet forward.

Exercise 4

Jab-Hook-Hook: This is one of the most popular combinations in boxing, a jab followed by a double hook. Practice throwing the hooks both high and low, and perform this exercise for two rounds with both feet forward.

Exercise 5

Jab-Uppercut: Like the cross and the hook, the uppercut is a devastating blow. Sometimes called a corkscrew punch, the uppercut is thrown by lowering the shoulder and the corkscrewing the hand upward. Make sure to keep the elbow in tight, and in front of the your body. This is an excellent punch top throw to the body and chin. As a body punch, the blow rises underneath the opponent’s elbow and into the ribs. As a head strike the blow strikes under the chin, snapping the head backwards, and causing a whiplash like action. Perform this exercise for two rounds with both feet forward.

Exercise 6

Jab-Cross-Hook or Uppercut: This is similar to exercises 3 and 4 except a hook or uppercut follows the cross. Practice this exercise moving in the direction of the lead or hooking hand. For example, if you are throwing a right hook, step to the right. Perform this exercise for two rounds with both feet forward.

These are some of the simpler exercises that can be performed on the heavy bag. Remember to always keep your hands up when training. There is a tendency to lower the hands when you get tired, and the hands become heavy. This is the most important time to keep up your guard, because in a real life situation it is when you are most vulnerable! It is equally important to remember to alter the way in which you throw your combinations. Altering heights not only confuses your opponent, but works different muscles for a better workout.

Workout of the day

Rest day

Eggy Bread with Cinnamon

Ingredients:

• 1 large egg
• 3tbsp milk
• 2-3 strands saffron
• 4 slices of fruit loaf
• butter
• a little flavorless vegetable oil
• 2tbsp Cinnamon Sugar

Method:

• Beat together the egg, milk and saffron.
• Tip into a large, shallow dish and add the bread. Leave for a couple of minutes then turn and leave until the bread has absorbed all of the mixture.
• Heat the butter and oil in a non-stick griddle or frying pan. Cook the bread over a medium heat for 3-4 minutes on each side, until puffed and golden brown.
• Sprinkle with the cinnamon sugar and serve immediately.

Note: Cinnamon Sugar



Typical proportions of sugar to cinnamon range from 3:1 to 12:1.

• 1/4 cup granulated sugar to 3-4 teaspoons ground cinnamon. (4:1 to 3:1)
• 1/4 cup granulated sugar mixed with 2-3 teaspoon ground cinnamon. (6:1 to 4:1)
• 1/2 cup granulated sugar to 1 tablespoon ground cinnamon. (8:1)
• 2 tablespoons granulated sugar to 3/4 teaspoon ground cinnamon. (8:1)
• 1 tablespoon granulated sugar to 1/4 teaspoon ground cinnamon. (12:1)

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Excellent post that goes against the current wisdom of running a small business

Workout of the day

5 rounds of:

• 50 squats
• 100 rope jumps

Balsamic chicken with rosemary potatoes

Ingredients:

• 300g Charlotte potatoes, scrubbed and cubed
• 15g Fresh rosemary, chopped
• olive oil
• 2 Chicken Breast Fillets
• #1 tbsp Balsamic vinegar
• juice of 1/2 lemon

Method:

• Preheat the oven to 180C.
• Toss the cubed potatoes with the rosemary, oil and seasoning, and arrange in a single layer over the base of a roasting tin. Cook for 30 minutes turning once until crisp and golden.
• Meanwhile, butterfly the chicken beasts and heat a little oil oil in a non-stick frying pan.
• Add each butterflied chicken breast and cook for until golden brown and cooked through.
• Just before serving drizzle the vinegar over the chicken and add the lemon juice. Cook for 1 minute, then season.
• Drain the potatoes on kitchen towel and serve with the chicken, lemon wedges and a rocket salad.

Tomato Butter Bean and Chorizo Soup

Ingredients:

• chorizo sausage sliced
• olive oil
• 1 tbsp. sweet paprika
• 2 cloves garlic, chopped
• 1  can chopped tomatoes 
• 1.5 ltr chicken stock
• 1 can butter beans
• 1 pack fresh spinach
• salt and pepper

Method:

• Heat a large pan and add the chorizo and oil and cook for 4 minutes
• Remove the sausage from the pan and let it drain on a paper towel
• Add the garlic to the oil. Saute for 30 seconds.
• Place the tomatoes and the stock in the pot, cover, and bring to a boil.
• Reduce heat down to medium and add in the butter beans and spinach. Cook for 3 minutes.
• Stir in the salt and pepper  and add the chorizo back in.
• Let cook over low heat for 10 minutes. Adjust seasonings. Let sit, with the lid on for another 10 minutes.

Workout of the day

Sandbag 40kg Strength/Conditioning

• Power Clean+Split Jerk: 10 sets of 1, rest 60 seconds
• Shouldering Squats: 8 sets of 2, rest 60 seconds
• Goodmornings: 4 sets of 8, rest 60 seconds
• Leverage Press: 4 sets of 6, rest 60 seconds
• Overhead Carry: 2 sets of 100 yards

Proper mashed potato

Ingredients:

• 1kg Charlotte potatoes
• 1 tbsp salt
• 300g butter, cut into cubes
• warm milk, to taste

Method:

• Peel the potatoes and cut them into 2.5cm slices. Run the slices under cold water to wash off surface starch. Heat a large pan of water and add the potatoes. Simmer for half an hour.
• Drain the potato slices and run them under cold water until completely cool.
• Rinse the pan and refill with cold water. Salt the water and bring it to the boil, then lower to a simmer. Add the cooked, cooled potatoes and cook until soft.
• Drain the potatoes, then place them back in the pan. Shake the pan over a gentle heat to get rid of any remaining water.
• Tip the potatoes into a ricer and rice the potatoes over a bowl containing the cold butter.
• Push the buttery riced potatoes through a fine-meshed drum sieve for a silky, light texture. You can prepare the purée in advance up to this stage and store it in the fridge. To serve, reheat it gently in a pan, while gradually whisking in a little warm milk.

Workout of the day

Five rounds for time of:

100 pound Thruster, 5 reps
5 chin ups
skip 60 sec

Should we all be taking vitamin D?

It could protect us against colon cancer, improve bone strength and make us happier. Dr Mark Porter asks, 'should we all take Vitamin D?'

Workout of the day

Rest day

Breakfast Muffins

Ingredients:

• 1/4 cup orange juice
• 1/4 cup raisins or currants
• 1/2 cup grated carrot
• 1/2 cup chopped pecans
• 1 cup sugar
• 2/3 cup vegetable oil
• 2 large eggs
• 1 1/2 teaspoons vanilla extract
• 1 1/2 cups all-purpose flour, stir before measuring
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 3/4 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg

Method:

• Line 12 muffin cups with paper liners. Heat orange juice just to a simmer. Add raisins or currants and remove from heat. Set aside.
• In a mixing bowl, beat sugar, oil, eggs, and vanilla until well blended.
• Combine the dry ingredients and add to first mixture, mixing just until ingredients are moistened.
• Drain raisins and fold into the batter with the chopped nuts and grated carrots.
• Fill muffin cups about 2/3 full; bake in preheated 180C oven for 18 to 23 minutes, or until the muffins bounce back when lightly touched with a finger.