Cook Wednesday - Plum crumble

Ingredients:

• 50g butter
• 15 fresh plums, halved, stones removed
• 1 vanilla pod, split in half
• 1 star anise
• pinch freshly grated nutmeg
• 2 cinnamon sticks
• 50ml water
• 100ml red wine
• 5 tbsp golden syrup
• 4 tbsp caster sugar
• 200g plain flour
• 100g demerara sugar
• 100g butter, softened

Method:

• Preheat the oven to 180c
• Heat the butter in a large pan over a medium heat. Add the plums and fry for a few minutes.
• Add the split vanilla pod, star anise, nutmeg and cinnamon sticks to the pan.
• Add the water, red wine, golden syrup and sugar and bring to the boil.
• Reduce the heat and simmer for 6-8 minutes, until the plums break down to a thick sauce.
• Transfer the plum mixture to a deep ovenproof dish.
• For the crumble topping, mix the flour and sugar together in a bowl. Rub in the butter with your fingers until the mixture resembles breadcrumbs.
• Sprinkle the crumble over the plums and bake in the oven for 20-25 minutes, until golden-brown.

Monday Motivation - Take a break.

Nothing results in burnout faster than pushing yourself too hard, too often, for too long!

Sometimes we feel unmotivated simply because our bodies and minds are telling us “enough is enough!”

Assess whether you need to motivate yourself, or if you simply need some downtime to recharge.

If you’ve been burning the midnight oil too often lately, take some time off. Even a few hours of relaxation and fun will renew your motivation more effectively than any motivational techniques.

Week of workouts

Monday

• Skipping 5 x 2 min with 30 sec rest between
• BW squats 3 x 15
• seated knee tucks 3 x 15
• recline rows 3 x 10
• Mixed Grip Push Ups 3 x 15 (switch hand spacing every set)

Tuesday

• 5km run

Wednesday

• 2500m concept 2
• double military press 3 x 6 reps
• double bent over row 3 x 6 reps
• dumbbell walking lunges 3 x 6 each leg
• v ups 3 x 15

Thursday

• Rest day

Friday

• Skipping 5 x 2 min with 30 sec rest between
• BW squats 3 x 15
• seated knee tucks 3 x 15
• recline rows 3 x 10
• Mixed Grip Push Ups 3 x 15 (switch hand spacing every set)

Saturday and Sunday

• Rest day

Workout of the day - Oldman Workout from Craig Ballantyne

Bloody hell, if this is for old men, then I am prehistoric!

http://www.ttfatloss.com/workouts/off-day-workouts/

Friday Review - The shake weight

I am sure you have heard the infomercials for the Shake Weight: "In 6 minutes a day, they claim you can get strong, sexy, sculpted arms you’ll be proud to show off!


Let us look at the benefits and features of the Shake Weight.

• Shake Weight utilizes new workout technology called Dynamic Inertia. This increases muscle activity by more than 300% compared to traditional weights.
• There are scientifically proven results
• Incredible results in just 6 minutes a day
• Designed specifically for women
• The Shake Weight can be purchased for quite cheaply. "

Now all of the above statements are taken directly from the Shake Weight official site. Nevertheless, is it all true? Do people really swear by this simple piece of exercise equipment?

The Shake Weight is simple to use. You hold it in one hand or both and shake it. The weight has a spring action on both sides so the workout is shaking and holding the item in place. The Shake Weight is designed with the upper body in mind. The workout targets your triceps, biceps, and chest. The infomercial is suggestive and has aroused a great deal of media attention and laughter.

Let us look at some pros and cons of the Shake Weight.

Pros:

• small and portable, the Shake Weight can easily be carried along in your luggage.
• It’s very light-only 2.5 pounds, makes travelling with it easy.
• Comes with a DVD that will help you figure out how to use it. 
• No batteries needed

Cons:

• Limited range of motion-To really tone arms you need to have a full range of motion. The Shake Weight’s range of motion is only a few inches.
• Too light-I know I just said that was a pro, but really the 2.5 pounds will not give you a serious workout.
• Embarrassing to use-not necessarily something you would use out in public.

It seems to be the consensus by respected fitness experts is that the Shake Weight is a bit of a gimmick. Why not just use a large water bottle filled with rice or beans for added weight? Save your money.

Cook Wednesday - Chicken cacciatore

Ingredients

• 1 onion , finely chopped
• 2 garlic cloves , crushed
• olive oil 1
• 400g tin chopped tomatoes
• Handful of cherry tomatoes
• Handfull of green olives2
• 2 tbsp mascarpone
• Handful basil
• Teaspoon of rosemary
• 4 chicken breasts

Method:

• Heat the oven to 180C.
• Fry off the onion and 2 garlic cloves until softened but not coloured.
• Add tomatoes, season, then simmer for 10-15 minutes.
• Take off the heat and stir in the mascarpone, half the basil, the olives and the rosemary.
• Heat a little more olive oil in a pan and fry the chicken breasts on both sides until golden.
• Transfer to a baking dish and pour over the sauce.
• Cook for 25-30 minutes.
• Scatter over the remaining half handful of basil.
• Serve with stacks of roast spuds and some green beans.

Monday motivation - Fuel yourself

Starting the day with a decent breakfast can go a long way in providing your body and mind with adequate energy.

Try to stick with lean protein and high-fiber complex carbohydrates, vegetables and fruit, along with limited amounts of healthy fats.

Likewise, keep fueling your body throughout the day by eating small meals and snacks. This will help keep your blood sugar more level and contribute to more stable energy – which can give you the stamina to keep moving forward!

Week of workouts

Monday
2500m Concept 2 rower
10 rounds for time of: 1 pull-ups, 3 push-ups, 4 squats
2500m run

Tuesday
Rest day

Wednesday
2500m Concept 2 rower
5 rounds for time of: 3 pull-ups, 8 push-ups, 13 squats

Thursday
Rest day

Friday
2500m Concept 2 rower
For time: 13 pull-ups, 26 push-ups, 26 squats
3 x10 each side snatches 20kg

Saturday
500m swim
5x5 Squats, Overhead Press and Bent-over rows @ 62kg

Sunday
10 mile walk

P90X Home Fitness Program Product Review

A good friend of mine asked me recently about this program as he was thiunking of buying it, so here's my review:

Product Description (from the manufacturer): P90X® is a revolutionary system of 12 sweat-inducing, muscle-pumping workouts, designed to transform your body from regular to ripped in just 90 days. You'll also receive a comprehensive 3-phase nutrition plan, specially designed supplement options, a detailed fitness guide, a calendar to track your progress, online peer support, and much more.


Cost: 3 payments of $39.95, with a 90 day money-back guarantee

Product Includes:


• P90X 3 Phase Nutrition Plan
• P90X Fitness Guide
• “How to Bring It” Video – quick overview of the complete system


You also receive the P90X workout calendar and Free Online Support Tools.

Pros:

Twelve different workouts targeted to every area of your body help keep you from getting bored with your workout. The Nutrition Plan helps you lose fat and maintain energy and the Fitness Guide is full of information that helps you understand the workout program. The workout calendar and online tools are a plus for tracking your workouts and progress. Setting your weight loss goals and seeing your progress on the calendar really helps to keep you motivated. The free online tools are a plus because you can connect with others on the program which helps to motivate and encourage you to stick with it.

Very little equipment is needed for this program: resistance bands and a place to do pull ups are the only additional items required.

Cons:

The workouts are an hour long each day. I’ve seen other workout programs which only require 40 minutes or less. (And I love Zach Even Esh's "Buy Man Workouts" at around 15 mins each) Unless you’re really dedicated to working out this extremely, you might have a difficult time finding an hour every day to work out and therefore won’t stick with it.

The cost is somewhat high for a workout system. You need to be really committed to losing weight and getting in shape if you’re going to spend £120 on a workout system. However, this might be a motivation factor for some.

This program is not designed for beginners – those who are just beginning with weight loss and working out. The workouts are extreme and take some getting used to, however if you take it slow, you can build up to being able to complete each workout routine.

Overall:

I would recommend the P90X Fitness System for those who are truly dedicated to losing weight and getting in shape. It is a great workout that you probably won’t get bored with anytime soon. But it's time consuming and expensive and you need to do it in front of a TV which doesn't work for me. Personally, I think there are some better tools out there.

Cook Wednesday - Pasta with Capers, Olives and Pine Nuts Recipe

Ingredients:

• 3 Tablespoons butter
• olive oil
• 3 cloves garlic, crushed
• 3 ounces pine nuts
• 12 olives, sliced
• 3 Tablespoons capers, rinsed, minced
• 1 Tablespoon basil, chopped
• 1 teaspoon oregano, chopped
• 1 teaspoon flat parsley, chopped

Method:

• Combine the butter with the olive oil and heat over medium heat in a large saute pan.
• Add the garlic and pine nuts, reduce the heat to low, and continue to cook until the nuts are just beginning to turn golden in color.
• Add the olives, capers, basil, oregano, parsley, salt, and pepper. Toss until mixed and heated thoroughly.
• Meanwhile, cook the pasta in a large saucepan until al dente.
• Toss the pasta with the nut-olive mixture over medium heat 
• Season to taste with salt and black pepper.
• Sprinkle each portion with grated Parmesan cheese.

Monday Motivation - Drink some tea or coffee.

While caffeine shouldn’t be relied upon for long-term energy, it can often help in a pinch because it has proven to be a mental stimulator. If you’re feeling foggy or sluggish, try drinking a cup of tea or coffee and see if it helps (unless you have a condition that is aggravated by caffeine, obviously). However, try to avoid adding sugar, or drinking those sugar-laden caffeinated beverages. They may seem to help at first, but too much sugar will cause an energy crash later which can put you in a worse spot than you started in.

Week of workouts

Another week, another plan. Tired and sore this week, but that's expected at week 4. Completed all of last week except Tuesday when I just went to bed early.

Monday

2500m Concept 2 rower
10 rounds for time of: 1 pull-ups, 3 push-ups, 4 squats
2500m run

Tuesday
Yoga class
Wednesday
2500m Concept 2 rower
5 rounds for time of: 3 pull-ups, 8 push-ups, 13 squats

Thursday
Rest day

Friday
2500m Concept 2 rower
For time: 13 pull-ups, 26 push-ups, 26 squats
3 x10 each side snatches 20kg

Saturday
500m swim
5x5 Squats, Overhead Press and Bent-over rows @ 61kg

Sunday
30 min Heavy bag
6 mile walk

Week of workouts

Right, doing a plan for this week:

Monday
2500m Concept 2 rower
max rounds in 20 min of: 1 pull-ups, 3 push-ups, 4 squats
2500m run

Tuesday
5x5 Squats, Bench Press and Deadlift @ 61kg

Wednesday
2500m Concept 2 rower
5 rounds for time of: 3 pull-ups, 8 push-ups, 13 squats

Thursday
Rest day

Friday
2500m Concept 2 rower
For time: 13 pull-ups, 26 push-ups, 26 squats
2500m run
10 x 3 each side snatches 20kg

Saturday
500m swim
5x5 Squats, Overhead Press and Bent-over rows @ 61kg

Sunday
30 min Heavy bag
 
 

Spinach Salad with Bacon & Balsamic

Ingredients:

• 6 cups spinach 
• 2 slices bacon, cut into pieces
• olive oil
• 1/2 cup red onion
• Salt and pepper
• pinch of sugar
• Tablespoon balsamic vinegar

Method:

• Whack the spinach in to a large bowl.
• Fry bacon approximately until crisp
• Leave the bacon fat in pan add oil, onion, salt, pepper, and sugar. Cook 2 to 3 minutes until onion is slightly softened.
• Add balsamic vinegar
• Pour over spinach and toss gently to wilt.
• Toss in the bacon bits and serve.

 

Week of workouts

Felt better this week, so did the following:

Monday
6 mile walk

Tuesday
30 mins yoga

Wednesday
2500m Concept 2 rower
25 x 4 press ups, sit ups and squats
2500m run

Thursday
5x5 Squats, Bench Press and Deadlifts @ 60kg

Friday
2500m Concept 2 rower
10 pull ups, 20 press ups, 40 Hindu squats
2500m run
3 x 10 each side 20kg snatches

Saturday
5x5 Squats, Overhead press and Bent-over rows @ 60kg

Sunday
30 mins heavy bag