Honeydew-Kiwi Cooler

Ingredients:

• 2 cups diced honeydew melon
• 1 tablespoon fresh lemon juice
• 1 tablespoon honey
• 3 ice cubes
• 1/2 cup diced kiwi (frozen is especially nice)

Method:

• In blender, combine melon, lemon juice, honey, and ice and blend until smooth.
• Add kiwi and blend again.
• Pour into a tall glass.

Workout of the day

3 miles split 2 min run all out, 1 min walk until done

Workout of the day

Start with Pull ups. What ever number you can do simply multiply by three and do that many push ups. So, for example, if you do three pull ups you drop and do 9 push ups and follow this my multiplying your pull up score by 6 and perform 18 body weight squats.

Repeat x 5

Olive pork schnitzel

Ingredients:

• 4 boneless pork loin steaks
• olives
• 2 eggs
• 4 slices of bread

Method:

• Put the pork steaks between clingfilm and flatten using a rolling pin until they are about 1cm thick.
• Toast the bread and blend in a blender to make breadcrumbs.
• Mix these with chopped olives.
• Beat the eggs, dip the steaks and fry off for 5 mins each side.
• Finish in the oven for 20 mins at 160C

Workout of the day

Using 16kg kettlebell

20 Turkish get-ups, Right arm

50 Swings
20 Overhead squats, Left arm
50 Swings
20 Overhead squats, Right arm
50 Swings
20 Turkish get-ups, Left arm

Ginger Lemonade

Ingredients:

• 1-1/2 cups sugar
• 8 cups water
• 6 thin slices ginger root
• 2 cups fresh lemon juice
• 1 lemon, cut into thin slices, seeds removed

Method:

• Mix sugar, water and ginger root in a large saucepan and heat to boiling, stirring occasionally. Remove from heat.
• Add lemon juice and cool for 15 minutes. Remove ginger slices and refrigerate lemonade for at least 1 hour until chilled. Stir well and serve with lemon slices.

8 Week Progressive Bodyweight circuit

Edit: this is not a program I am presently following (or intending to do in the short term) but I do use it every so often and believe it to be a superb routine. Do Monday, Wednesday & Friday


Week 1

Day 1  max rounds in 20 min

• 1 pull-ups
• 2 push-ups
• 3 squats

Day 2 5 rounds for time

• 2 pull-ups
• 6 push-ups
• 10 squats

Day 3 for time

• 10 pull-ups
• 21 push-ups
• 21 squats

____________________________________________________________________

Week 2Day 1 max rounds in 20 min

• 1 pull-ups
• 3 push-ups
• 4 squats

Day 2 5 rounds for time

• 3 pull-ups
• 8 push-ups
• 13 squats

Day 3 for time

• 13 pull-ups
• 26 push-ups
• 26 squats

______________________________________________________________

Week 3

Day 1 max rounds in 20 min

• 2 pull-ups
• 3 push-ups
• 5 squats

Day 2 5 rounds for time

• 3 pull-ups
• 10 push-ups
• 16 squats

Day 3 for times

• 16 pull-ups
• 33 push-ups
• 33 squats

_________________________________________________________________

Week 4

Day 1 max rounds in 20 min

• 2 pull-ups
• 4 push-ups
• 6 squats

Day 2 5 rounds for time

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

Day 3 for time

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

_____________________________________________________________
Week 5

Day 1 max rounds in 20 min

• 3 pull-ups
• 5 push-ups
• 8 squats

Day 2 5 rounds for time

• 5 pull-ups
• 15 push-ups
• 26 squats

Day 3 for time

• 26 pull-ups
• 51 push-ups
• 51 squats

____________________________________________________________

Week 6

Day 1 max rounds in 20 min

• 3 pull-ups
• 6 push-ups
• 10 squats

Day 2 5 rounds for time

• 6 pull-ups
• 19 push-ups
• 32 squats

Day 3 for time

• 32 pull-ups
• 64 push-ups
• 64 squats

_________________________________________________________

Week 7

Day 1 max rounds in 20 min

• 4 pull-ups
• 8 push-ups
• 12 squats

Day 2 5 rounds for time

• 8 pull-ups
• 24 push-ups
• 40 squats

Day 3 for time

• 40 pull-ups
• 80 push-ups
• 80 squats

_______________________________________________________________

Week 8

Day 1 max rounds in 20 min

• 5 pull-ups
• 10 push-ups
• 15 squats

Day 2 5 rounds for time

• 10 pull-ups
• 30 push-ups
• 50 squats

Day 3 for time

• 50 pull-ups
• 100 push-ups
• 100 squats

Workout of the day

21-15-9 reps of:

• reverse rows
• dips
• push-ups

2 mile jog

Confession: Just can't be bothered to do this today. Feeling crappy, combination of meds (which I am back on), fatigue (haven't slept more than 3-4 hours since Tuesday) my treatment at the hands of a bureaucrat yesterday and the position created for me by the discrimination I have, and am, suffering at the hands of the ICAEW because of Bipolar.

Further confession: In the last 72 hrs I have eaten:

• 1 fried breakfast,
• 1 burger and chips,
• 250g of candy shrimps
• about 30 coffees
• 2 apples

This is not good, is contributing to me feeling crap and will contribute to me becoming unwell if I do not get a grip.

I am going to go for a walk with Steph, try to get my head down and do some gentle exercise tomorrow (maybe a swim?)

Penne with cauliflower, garlic & anchovies

Ingredients:

• 1 cauliflower, divided into florets
• 350g penne, cooked until al dente
• olive oil
• 2 garlic cloves, finely chopped
• 5 anchovy fillets
• a pinch of cayenne pepper
• 2 tbsps chopped parsley
• salt and pepper

Method:

• Cook the cauliflower in boiling water for 5 minutes, drain and set aside. 
• Meanwhile, heat the oil, add the garlic and cook until softened but not browned. Remove from heat.
• Add the anchovies and stir and mash them into the oil until dissolved. 
• Add the cauliflower and cayenne. Mix well to coat the cauliflower in anchovy oil and return to the heat. Cover and cook for 5 minutes, then mash the cauliflower with a fork
• Drain the pasta and mix with the cauliflower. Season to taste and sprinkle over the chopped parsley.

How a complete beginner can run a 10K (for Stephanie)

• Week 1 - Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times. Aim for three sessions.
• Week 2 - Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times. Aim to do three sessions.
• Week 3 - Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times. Aim for four sessions. 
• Week 4 - Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times. Aim for four sessions. 
• Week 5 - Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times. Do four sessions.
• Week 6 - Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times. Aim for four sessions. 
• Week 7 - Walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Do four sessions.
• Week 8 - Walk for 5 minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping. 
• Week 9 - Walk for 5 minutes, then jog for 15 mins. Repeat 2 times. Do four sessions.
• Week 10 - Walk 4 mins, then jog for 17 mins. Repeat 2 times. Do four sessions.
• Week 11 - Walk 3 mins, then jog for 20 mins. Repeat 2 times. Do four sessions.
• Week 12 - Walk 5 mins, then jog 20 mins. Repeat 3 times. Do four sessions.

Run 10K in about 60-70 mins!

Workout of the day

The 3 night shifts have messed up my rhythm and routine and its going to be a couple more days until I get myself back training and cooking

Workout of the day

150 Wallball shots, 10kg ball

Edit: Didn't do this.

Nutty fruity oat bars

Ingredients:

• 175g brown sugar
• olive oil
• 150g honey
• 150g oats
• 200g Fruit and Nut Muesli
• 100g dried fruit, chopped
• 40g mixed nuts and seeds chopped

Method:

• Preheat oven to 180C.
• Grease and base-line a rectangular baking tin.
• Put sugar, oil and honey in a pan and heat gently until melted, stirring constantly. Add oats, muesli, fruit and nuts and mix well.
• Spoon into the tin and flatten with the back of a spoon.
• Bake for 25 to 30 minutes, until golden. Mark into bars and leave to cool in the tin.

Workout of the day

Rest day

I am fairly pleased with my result for the Manchester 10K of 52.41 (unofficial) as it is actually faster than lat year with less training and more background noise. However, I have been reading a running website that suggests that I should have been able to run 10K in 33 mins. This is nonsense! Even at 21 and Army fit, I couldn't have run 10k in 33 mins. 45 mins is about the best I could have ever done and from yesterday, I believe that with balanced progressive training, I could still do this.

Peppered Chicken

Ingredients :

• 2 chicken breasts
• black pepper freshly ground- a bit rough
• onion - 1 chopped finely
• tomato-1 soft and ripe one chopped
• coriander leaves
• ginger and garlic paste-1 1/2 tsp smooth paste
• salt to taste,
• turmeric a pinch
• olive oil
• a little vinegar

Method:

• heat oil, add the onions and fry till golden brown.
• add ginger and garlic paste and a little water to avoid burning, then add in tomatoes.
• add turmeric powder, pepper and salt and mix well.
• stir until the tomatoes become soft.
• add the chicken
• when the chicken is browned, add a little vinegar.
• add in the coriander leaves and stir well.
• Serve

Workout of the day

Rest day today, Manchester 10k tomorrow (and I haven't done enough training)

Hash Browns

Ingredients:

• 1 egg, beaten
• 4 medium potatoes, peeled
• 1 medium onion
• salt and pepper
• olive oil

Method:

• Coarsely grate the potatoes and onion into a clean tea towel and then squeeze out the excess liquid by twisting the towel. Place the mix in a large bowl.
• Add the egg, salt and freshly ground black pepper and mix.
• Heat some oil in a heavy based frying pan and when the oil is hot (but not smoking), add spoonfuls of the potato mixture into the pan and flatten into patties about 1cm thick. Flip over once browned and crispy - about 2-3 minutes each side.

Workout of the day

Pork ribs

Ingredients:

• pork ribs
• olive oil
• salt and pepper
• rosemary
• paprika
• honey
• garlic cloves
• bay leaves
• Worcestershire sauce

Method

• Pre-heat the oven at 180C for 10 minutes.
• Ensuring that they are evenly covered, rub the ribs on both sides with a oil, coarse sea salt, freshly ground black pepper, some paprika, dried rosemary, sliced garlic cloves and Worcestershire sauce.
• Add a tablespoon of honey to each side of the ribs, and spread evenly.
• Place a couple of dried bay leaves on each side of the ribs.
• Place the ribs in the oven for about 45-55 minutes, turning them over half way through.
• When the ribs are perfectly golden, remove from the oven, and also remove the garlic cloves and bay leaves.
• Serve with a fresh green salad and some rice.

Workout of the day

Rest day

Thought of the day

I don't know if I read this or if I created this. I have somehow always known this poem although I sometimes forget to remind myself of its meaning:

Without desire everything is sufficient
Only by seeking do things become poor
And whilst plain vegetables will sooth hunger,
myriad things creates more.

Workout of the day

• 3 min skiping
• 5 x 5 Military Press, working 20, 22.5, 25, 27.5, 30
• 5 x 10 reverse rows 
• 5 x 5 Squat 60, 62.5, 65, 67.5, 70

My experience of being an entrepreneur

I just posted this as a comment on someone else's site in response to their suggestion that self employment was fantastic. I kind of liked the metaphor, which is why I am re-posting it here:

I was a rising corporate star, then in 2001 I was gripped by the entrepreneurial myth. I set out on my own and swiftly gave birth to an elephant.

Phase 1 - When the elephant was born I was bigger than it, could see a great future with it and foresee no problems. The only snag was that I didn't have any skills in managing elephants - I knew how to do what what elephants did, but not how to get them to do what they did, but I thought that this wouldn't really be a problem and off I went.

Phase 2 - The elephant soon grew much bigger than I was. I was no longer strong enough to control it and it took over my whole life. It pulled me along, wreaking destruction in its wake. Standing behind it, it blocked my whole vision and I could neither see nor know where I was going. I was so preoccupied by being dragged along by it that I thought that there is no way to ever bring it under control, it ruined my and my family's life.

Phase 3 - I was trampled under the feet of the elephant and came around in hospital in 2008 suffering a nervous breakdown. The elephant continued (and continues) to thunder forward, but it was stolen by those I trusted with it when I was injured.

Phase 4 - My health has been ruined, my finances have been atomised and I have lost everything I ever loved. I work a minimum wage job lifting boxes for an international retailer earning in a year less than I did in a month in 2001.

Would I personally become self employed again. I don't think so!

Workout of the day

• 3 min skip warm up
• 5 x 3 min on heavy bag (freestyle)
• Full body stretch

Mango Rice with Grilled Shrimp

Ingredients:

• 4 tsp. curry powder
• 1 Tbs. minced, fresh garlic
• 1 Tbs. minced, peeled, fresh ginger
• 1 Tbs soy sauce
• 1/8 tsp. ground red pepper
• 1/8 tsp. ground cumin
• 500g medium shrimps, peeled and deveined 
• half a can light coconut milk
• 300g long-grain rice
• 1 diced, peeled mango 
• 2 diced red bell pepper
• 1 shredded carrot
• 1 sliced onion
• 2 Tbs fresh lime juice
• 1 Tbs. chopped, fresh parsley
• salt and pepper
• olive oil

Method:

• Combine first 6 ingredients in a  bowl. Add shrimp, toss to coat. Cover and chill 1 hour
• Bring water and coconut milk to a boil in a medium saucepan, add rice. Cover, reduce heat, and simmer until liquid is absorbed.
• Add mango and next 7 ingredients, toss gently to combine.
• Heat a wok to medium-high heat and stir fry the shrimp in a little oil
• Add shrimp to rice and serve.

Rocky Road

Ingredients:

• 100g unsalted butter
• 225g plain chocolate, broken into pieces
• 2tbsp golden syrup
• 2tbsp cocoa powder
• 2tbsp caster sugar
• 100g Maltesers
• 100g milk and white chocolate chips
• 100g mini marshmallows
• 225g ginger biscuits, broken into pieces
• Icing sugar to dust

Method:

• Line a square cake tin with baking parchment.
• In a small pan heat the butter, plain chocolate, golden syrup, caster sugar, cocoa powder and stir together with a wooden spoon. Once melted together leave to cool for 10 minutes.
• In a large bowl place the Maltesers, milk and white chocolate chip, mini marshmallows, ginger biscuits and bind together with the melted chocolate sauce.
• Pour into the lined tin and leave to set in the fridge for a minimum of 2 hours.
• Remove from cake tin and slice into 16
• Dust with icing sugar to serve.

Workout of the day

• 3 min skip warm up
• 5 x 5 Chin ups (struggled with this as I often do, weakness is in the arms, not the back)
• 5 x 10 Push ups, feet elevated (no difficulties, did 75 in total)
• 5 x 5 Deadlift going 40, 45, 50, 55, 60 (took this to 80kg, but could have gone higher)
• 3 x 1min plank

Okay, what I realised today is that I need to schedule more rest time between  training sessions. I am burning myself out with 3 on 1 off, especially when I add in the physical element of my day job, which can be quite extensive on certain days.

Looking back over training diaries I have added in more yoga and active rest on days when I know I am needing to recover but want to do something.

Going to try to get back to a scheduled yoga class this week and perhaps dig the bike out for a ride into work.

Mojito

Ingredients:

• 3 Drops Angostura Bitters
• 2 Measures White Rum
• 1 Measure Lime Juice
• Top up Soda
• 1 Teaspoon Sugar Syrup
• Fresh mint leaves

Method:

• Muddle the mint leaves in a glass with the sugar and lime juice to extract the mint oils. Fill glass with crushed ice and add the rum and Angostura, then top up with soda water and stir.

Great training advice...

Link found originally from my friend Chris over at the Garage Gym, see here

Prawn Fried Rice

Ingredients

• 250g  Egg Fried Rice
• 1 tbsp olive oil
• 1/2 stick lemongrass, outer leaves removed, finely chopped
• 2cm piece fresh root ginger, peeled and finely chopped
• 2 cloves garlic, peeled and finely chopped
• 1 egg
• 175g prawns
• 2 pak choi, sliced

Method

• Heat half the oil in a wok and stir-fry half the lemongrass, ginger and garlic for 10-20 seconds
• Add the egg and stir-fry until the egg is cooked - remove from pan and keep warm
• Heat the remaining oil and add the remaining lemongrass, ginger, and garlic. Stir-fry for 10-20 seconds before adding the prawns and pak choi
• Heat the rice and add to the wok along with the egg and mix thoroughly before serving

Workout of the day

Rest day

Workout of the day

Walk 35 miles of the Gritstone trail

Kentucky Fried Chicken

Ingredients:

• 4-5 Boneless, Skinless Chicken Breast, Halved Lengthwise
• 1 Tablespoon Paprika
• 1 Teaspoon Ground Cumin
• 1/2 Teaspoon Cayenne Pepper
• 1/2 Teaspoon Coriander
• 1/2 Teaspoon Oregano
• Salt and pepper
• Olive Oil

Method:

• In a small mixing bowl combine, paprika, cumin, cayenne pepper, coriander, oregano and 1 teaspoon salt.
• In a large shallow baking dish, place chicken pieces and drizzle with olive oil to coat. Rub each piece with spice mix and let stand about 10 minutes.
• Heat a large skillet over medium high heat and brown chicken pieces.
• Reduce heat, cover and simmer about 10 minutes each side.
• Serve.

Workout generator

This is a nice little tool from Mens Health

http://www.menshealth.co.uk/base/workoutgenerator

Seabreeze

Ingredients:

• 2 Measures Vodka
• 4 Measures Cranberry Juice
• 2 Measures Grapefruit Juice

Method:

• Build in the above order over ice

Workout of the day

• Kettlebell clean and push press: 3x10 each side
• Renegade rows: 3x5
• Turkish get-ups: 3x3 reps each side

(Rest 60 seconds in between sets)

Cajun Chicken

Ingredients:

• 4 chicken breasts
• olive oil
• 3 tablespoons vinegar
• 1 tablespoon crushed garlic
• salt
• 3 tablespoons paprika
• 2 tablespoons salt
• 1tablespoon black pepper
• 1 tablespoon onion powder
•  tablespoon cayenne powder
• 1 tablespoon oregano
• 1 tablespoon thyme

Method:

• Place chicken in a large self closing plastic bag and pour in marinade.
• Marinate chicken for 20 minutes or for up to 3 hours
• Grill chicken 14 minutes turning once.

Quote of the day

I really like the quote of the day:

"A man is what he thinks about all day long."

Ralph Waldo Emerson

Very true, you are what you think about and become that which you believe you will be. This may sound strange, but I used to actively hope that I would have to face disaster when I was at the top of the world and low, it came. I now think of peace and recovery, but without the bullshit that went with my fast life.

Workout of the day

warm up: 3 min skipping

1 min reverse rows
1 minute of kettlebell swings
30 seconds of pushups
Repeat x 4


Done - nothing added, nothing taken away