tag:blogger.com,1999:blog-2499463314074288312012-01-19T21:18:53.481ZMy experiments in home workouts and cooking from scratch every day, whilst working 60 hour weeksRobertnoreply@blogger.comBlogger10471100tag:blogger.com,1999:blog-249946331407428831.post-27155755553772666572012-01-19T21:18:00.000Z2012-01-19T21:18:53.489Z

Its been about a month since I wrote here, but I have been very busy writing about the things I do in my day job for a professional publication, so forgive me. If you are following this blog for general fitness, I would suggest having a look at the workout of the week on http://www.ultra-fitmagazine.co.uk/ whilst I continue with my 5x5 year, completing the project I started last year but didn't

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-30997738332364073992011-12-19T20:31:00.000Z2011-12-19T20:31:14.377Z

It's that time of year where I hit the basics. For the next three months it's 5x5's 3 sessions per week rotating A & B of: Workout A Squats Overhead Press Cleans Workout B Squats Bench Press Deadlifts As ever I am going to start from a reduced weight (40kg) for each exercise and work my way back up, adding 2.5kg each workout until that movement stalls, hopefully hitting some PB's towards

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-85841781739274067352011-12-15T21:54:00.002Z2011-12-15T21:57:20.666Z

Oh Yeah!

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-61952774670453842382011-12-14T20:55:00.000Z2011-12-14T20:55:34.468Z

Ingredients 200g boneless lamb steak 1 sprig fresh rosemary, leaves only 2 garlic cloves, lightly crushed olive oil salt and freshly ground black pepper 25g butter, melted chopped fresh parsley   Method Place the lamb steak into a bowl with the rosemary, garlic and oil. Leave to marinate for at least 15 mins. Heat a pan until very hot. Remove the lamb steak from the marinade and fry for

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-80239844820593436722011-12-14T20:47:00.005Z2011-12-14T20:47:54.985Z

6 min skipping 1 minute of kettlbell swings 10 pushups 1 minute of the plank  Repeat x 3

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-5918500565477704092011-12-12T20:19:00.002Z2011-12-12T20:20:15.513Z

20 min Kettlebell workout from http://www.liftkettlebells.com/

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-71455868016075050712011-12-12T20:18:00.000Z2011-12-12T20:18:14.662Z

If you wanted to learn a subject in the university, there is a structured way to do that. For example, to learn economics you might start with Economics 101 in which you have to read book A, do assignment B, and so on. If you followed the path, you are more or less guaranteed to have a good understanding of the subject. But how can we learn about life? How can we learn about the best ways to

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-82640479221479810572011-12-10T20:59:00.001Z2011-12-10T21:02:19.948Z

"Your Success Plan: Proven principles for success: Show up. Get outside your comfort zone Take the necessary actions to move forward Get the social support you need Never give up" Craig Ballantyne

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-47205743597171838952011-12-10T12:22:00.001Z2011-12-12T20:22:38.365Z

How to have a budget Christmas - from The Daily Mail

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-46073516785428895902011-12-05T19:38:00.001Z2011-12-05T19:39:02.425Z

In today’s busy world, we often get far less sleep than we really need for optimal performance. If you’re feeling sleepy and heavy and can’t seem to concentrate, allow yourself 15-30 minutes for a cat nap. Not only can this renew your physical energy, it can clear your head and improve your concentration so you’ll get more done in less time!

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-41215420258691003862011-12-05T19:30:00.001Z2011-12-05T19:35:45.687Z

Monday 2500m Concept 2 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 100kg deadlift 5x5 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 2500m Concept 2 BW squats 3 x 15 seated

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-16531006921515986522011-12-02T07:30:00.000Z2011-12-02T07:30:00.853Z

In these stretched times, working out at home is becoming just as popular as gym memberships. Considering you can purchase an exercise bike for as little as £10 on ebay, it is well worth looking into. This week I thought I'd look at the two types of bikes avaliable. Upright exercise bike: An upright bike looks a lot like a regular road bike but has vertical orientation. One of the benefits of

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-2077125329864277972011-11-30T07:30:00.000Z2011-11-30T07:30:03.380Z

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

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-20782754493702337402011-11-28T08:00:00.000Z2011-11-28T08:00:08.996Z

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

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-522095344531167132011-11-27T22:00:00.001Z2011-11-27T22:07:38.316Z

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

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-18610200201392529382011-11-27T14:42:00.001Z2011-11-27T14:42:38.641Z

Bloody hell, if this is for old men, then I am prehistoric! http://www.ttfatloss.com/workouts/off-day-workouts/

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-44344869395469175612011-11-25T11:30:00.000Z2011-11-25T11:30:02.522Z

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

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-62570301106560313502011-11-23T07:00:00.000Z2011-11-23T07:00:01.454Z

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

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-75559176128965734332011-11-21T06:30:00.000Z2011-11-21T06:30:01.475Z

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

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-46780205908136287602011-11-20T18:20:00.001Z2011-11-20T18:24:20.003Z

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 @

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-17478058688912327052011-11-18T08:00:00.000Z2011-11-18T08:00:06.450Z

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

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-44460994416984314732011-11-16T07:00:00.000Z2011-11-16T07:00:05.919Z

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

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-31868795918782899222011-11-14T06:00:00.000Z2011-11-14T06:00:05.735Z

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.

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-68658767167352222222011-11-13T16:56:00.001Z2011-11-13T17:02:59.546Z

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

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-12529242883089640732011-11-06T18:35:00.003Z2011-11-06T18:40:09.851Z

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

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-77901328411876362932011-11-06T18:26:00.000Z2011-11-06T18:26:22.394Z

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

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-20823496848139138932011-11-06T18:25:00.000Z2011-11-06T18:25:34.383Z

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

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-52757853013890563942011-10-29T21:51:00.000+01:002011-10-29T21:51:19.001+01:00

Suffering the snuffles this week, so have been as weak as a kitten. Monday 6 mile walk Tuesday 6 mile walk Wednesday 20 min yoga Thursday 6 mile walk Friday Rest day Saturday 30 min heavy bag, working on combinations

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-24397327308107285032011-10-24T12:52:00.000+01:002011-10-24T12:52:17.029+01:00

I'm getting patchy at recording these, but the day job is much more interesting than it once was and I am somewhat involved with it. Anyway, here's what I did last week. Monday: 2500m Concept 2 row at 8 4 x 25 Push ups, sit ups, squats 2500m run Tuesday: General body stretch Wednesday: 2500m Concept 2 row at 8 4 x pull ups to just before failure 5000m bike ride Thursday: Rest day Friday:

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-73430672259380309052011-10-02T11:40:00.000+01:002011-10-02T11:40:30.418+01:00

About 1,000 miles of business travel this week, means that week 2 didn't happen, so I am going to repeat it. Each day stretch all of the major muscle groups using 6 mins stretching program Sunday It’s a sandbag day! 25 - 15 - 10 of Sandbag Thrusters, Knees-to-Elbows and Sandbag Round-the-Worlds Monday Rest day Tuesday Kettlebell swings 1 minute 10 getups (5 for each side) alternating

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-50918705441338250942011-09-24T19:05:00.000+01:002011-09-24T19:05:31.770+01:00

Ingredients: Chicken Bacon Hard boiled eggs Tomatoes Lettuce Mayonnaise Bread, toasted Method: Place some lettuce and a generous layer of mayonnaise on the first slice of toast, top with the chicken then place another slice of toast on top Place the bacon, egg, tomato slices on the 2nd piece of toast, spread with more mayonnaise, then top with the last slice of toast. Secure the sandwich at the

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-71049922599685975952011-09-24T18:41:00.000+01:002011-09-24T18:41:30.026+01:00

Week 2 Each day stretch all of the major muscle groups using 6 mins stretching program Sunday It’s a sandbag day! 25 - 15 - 10 of Sandbag Thrusters, Knees-to-Elbows and Sandbag Round-the-Worlds Monday Rest day Tuesday Kettlebell swings 1 minute 10 getups (5 for each side) alternating sides 30 burpees pullups to near failure kettlebell swings 1 minute Wednesday Rest day

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-20815286496718531862011-09-24T18:27:00.000+01:002011-09-24T18:27:57.665+01:00

Ingredients: 400g shin of beef 1 tbsp flour, seasoned with salt and pepper Olive oil 1 onion, sliced 300ml beef stock 1 bay leaf 1 sprigs of thyme 2 carrots, peeled and cut into chunky slices 2 small turnips, peeled and cut into chunks 4 potatoes cut into chunks Method:Trim the beef and toss with the seasoned flour to coat. Heat a heavy-bottomed pan and add the oil. Brown the meat in batches,

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-45730158292897730332011-09-20T12:19:00.000+01:002011-09-20T12:19:13.065+01:00

Ingredients: 1 cup of milk 3 eggs beaten 1 cup grated cheese small bunch spring onions 2 tomatoes, chopped 1 ripe avacado, sliced 3 well cooked bacon rashers, chopped 1 pie case salt and pepper to taste Method: Preheat oven to 180C Combine milk, eggs, salt and pepper. Mix well. Add cheese, mix well. Stir in onions and tomatoes Lay avocado slices on the bottom of pie case Sprinkle over chopped

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-55526486573527592992011-09-18T21:11:00.000+01:002011-09-18T21:11:53.277+01:00

Each day stretch all of the major muscle groups using 6 mins stretching program Monday lunges for reps of 20 timed elastic rows 1 minute heavy bag 1 minute burpees for reps of 20 leg lifts 25 reps rest 1 minute Repeat 3 times Tuesday 1 minute of kettlbell swings 10 pushups 1 minute plank Repeat 4 times Wednesday Rest day Thursday Rest day Friday 10 incline rows on gymnastic rings 1 minute

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-69264470014239437832011-09-17T17:26:00.000+01:002011-09-17T17:26:43.736+01:00

Ingredients: 2 leeks, sliced 1 onion, sliced butter 3 medium potatoes , diced 400ml milk cup of peas 400ml chicken stock 500g skinless smoked haddock fillet, diced 200g cooked, peeled prawns 1 small bunch parsley, roughly chopped Method: Cook the leek and onion in a large pot with a knob of butter for about 5 minutes until they start to soften. Add the potatoes, milk and vegetable stock.

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-48485417416727813722011-09-17T12:00:00.000+01:002011-09-17T12:00:24.828+01:00

100 Skips, 10 Pull Ups, 20 Push/Press Ups, 30 Sit Ups. 3 rounds.

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-66847484251142815262011-09-17T01:24:00.000+01:002011-09-18T22:08:45.552+01:00

It was April when I last did a personal post. My circumstances are such that I do not have the publishing freedom that I once had, but I want to put some things down just for my own record as much as anything else. You know who, is, for me, finished. If I possibly can, I never wish to contact them again. To help me in this, I am in discussions with another organisation who are considering my

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-12510213122251082672011-09-14T11:18:00.001+01:002011-09-14T11:18:00.767+01:00

Ingredients: 150g white chocolate 250g cream 2 tbsp rum 1 orange 1 lemon 1 egg 2 tsp sugar   Method: Chop the white chocolate into small pieces and place in a glass bowl together with the cream, finely grated rind of half an orange and the rum over a pan of boiling water and heat for 3 mins stirring constantly. Place the mixture in the fridge for 2 hours then whisk everything until the

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-37251326791070189962011-09-07T10:54:00.001+01:002011-09-07T10:54:00.112+01:00

Ingredients: Olive oil 1 onion, sliced 2 courgettes, finely sliced 6 eggs 75g cheddar, grated Method: Heat the oil in a frying pan, add onions, fry for 2 minutes until soft. Add courgettes and fry for 4 minutes until golden. Beat eggs with salt and freshly ground black pepper. Pour eggs into pan, cook stirring until egg has lightly set. Shake pan to level surface, cook for 1 minute.

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-81123211842709527082011-09-03T10:35:00.000+01:002011-09-03T10:35:19.265+01:00

.ExternalClass p.ecxMsoNormal, .ExternalClass li.ecxMsoNormal, .ExternalClass div.ecxMsoNormal {margin-bottom:.0001pt;font-size:11.0pt;font-family:'Calibri','sans-serif';} .ExternalClass a:link, .ExternalClass span.ecxMsoHyperlink {color:blue;text-decoration:underline;} .ExternalClass a:visited, .ExternalClass span.ecxMsoHyperlinkFollowed {color:purple;text-decoration:underline;} .ExternalClass

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-56132680641759887182011-09-03T08:36:00.002+01:002011-09-03T10:33:10.375+01:00

Do countdowns 10-9-8-7-6-5-4-3-2-1 Jump Squats and Plyo Pushups ie: 10 Squat Jumps Followed by 10 Plyo Pushups, 10 sec rest and then 9/9 and so on…until you get to 5’s then there is no rest..great workout when short on time or great finisher

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-72744444078558660402011-08-31T04:22:00.000+01:002011-08-31T04:22:00.479+01:00

Ingredients:   6 large red peppers 2 garlic cloves, unpeeled 1tsp dried oregano olive oil 1 large onion, peeled and chopped 6 large tomatoes, peeled 1 ltr stock 1tsp sugar fresh basil leaves Method:  Preheat the oven to 180C Place the peppers and garlic on a baking tray, sprinkle with oregano and olive oil. Roast for 30-35 mins  When complete, heat a little more olive oil in a large

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-41170215971553502112011-08-27T01:21:00.001+01:002011-08-27T08:50:11.106+01:00

Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-19156675617155539592011-08-24T06:41:00.000+01:002011-08-24T06:41:00.417+01:00

Ingredients: 1kg tomatoes  1 medium onion 1 small carrot  1 celery stick splash of olive oil 2 tsp tomato purée pinch of sugar 2 bay leaves 1 ltr vegetable stock Method: Peel the onion and chop them up with the tomatoes, celery and the carrot Warm the oil in a large heavy-based pan and saute the vegtables for about 10 mins.  Add the tomato purée, a good pinch of sugar and

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-78547987186127565652011-08-20T16:46:00.000+01:002011-08-20T16:46:06.030+01:00

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

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-42507269234263251652011-08-17T09:30:00.000+01:002011-08-17T09:30:00.649+01:00

Ingredients 2 eggs 175 g caster sugar 1/2 tsp vanilla extract 80g butter 80 ml milk 130 g plain flour 1/2 tsp ground cinnamon 2 tsp baking powder 2 cooking apples, peeled, cored and thinly sliced Method: Preheat the oven to 200C. Line the sides and base of a square cake tin with parchment paper.  Whisk the eggs, caster sugar and vanilla extract in a large bowl until the

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-4081093284339516472011-08-13T21:52:00.001+01:002011-08-13T21:57:17.407+01:00

I recently acquired a copy of the famous York Barbell and Dumbbell System which I am looking forward to starting next week. This classic publication has been a reference for many of the biggest names in the fitness industry over many years. Indeed, the work out system described by the course is frequently referenced by all the significant muscle building guides, right to this present day. I

Robertnoreply@blogger.com1tag:blogger.com,1999:blog-249946331407428831.post-87944364638251431132011-07-23T20:11:00.001+01:002011-07-23T20:17:15.166+01:00

I haven't done a video for a while. I came across this one last week about a hero of mine who's biography I had just finished reading. As someone who has lost loved ones to cancer, you can see the sickness in these photo's. Steve McQueen displayed all the symptoms of someone with manic depression, who died too young and only found peace when it was too late. Whilst I don't agree with many of

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-64350943577148907952011-07-23T16:09:00.000+01:002011-07-23T16:09:35.503+01:00

Edit: I have picked this up from an offline news article, but don't claim its authentic Philosophy Training hard, concentration and consistency is the key to any programme this is not for the faint hearted I don’t believe in beating around the bush so straight in hard & shocking the body into a reaction , You have to truly believe that a programme does work so through yourself into this

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-68415979476210535012011-07-16T14:53:00.000+01:002011-07-16T14:53:19.482+01:00

Its a sandbag day. Using a 40kg sandbag circuit 10 reps for 5 rounds: 5 min skip bent over rows front squats press ups deadlifts clean and press then collapse in a heap!

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-55496982298463185372011-07-10T15:03:00.000+01:002011-07-10T15:03:29.723+01:00

Think I might be back online! Finally got an engineer to attend my line problems and admit that something was wrong. Anyways, doing this today: Five rounds for time of: Run 400 meters 145 pound Deadlift, 20 reps 20 Push-ups 145 pound Deadlift, 10 reps 10 Push-ups

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-61402066563505140052011-07-09T00:33:00.001+01:002011-07-09T00:33:00.277+01:00

"You can't appreciate home till you've left it, money till it's spent, your wife till she's joined a woman's club, nor past glory till you see it hanging on a wall of a shanty of a consul in a foreign town."

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-36322520906947534172011-06-21T21:35:00.002+01:002011-06-21T21:35:58.835+01:00

Still have ISP issues - NEVER get broadband from "The Post Office"

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-17083071901926141492011-06-10T13:16:00.001+01:002011-06-10T13:16:01.581+01:00

Internet provider problems are keeping me away from this site at the moment - normal service will resume from the 20th June

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-24510405631580679092011-06-08T09:03:00.000+01:002011-06-08T09:03:00.525+01:00

Ingredients: peanut butter 4 slices brioche (cut thickly) 2 large eggs, beaten 2 tablespoons cream 1/2 cup cornflakes, finely crushed 1 tablespoon butter icing sugar, for dusting 1 cup mixed berries Maple syrup Method: Spread a thick layer of the peanut butter on each of slice of brioche and cover with the remaining slices, making sandwiches. Beat the eggs with the cream. In another dish, spread

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-1825799141430702102011-06-01T09:29:00.000+01:002011-06-01T09:29:00.457+01:00

The ultimate comfort food! Ingredients:1 can of baked beans  1 medium onion, diced  1 medium pepper, diced 4 slices bacon 1 tablespoons chili powder 3 tablespoons Worcestershire sauce 3 tablespoons vinegar  2 tablespoons brown sugar  4 tablespoons ketchup  1 clove garlic, crushed Method:Preheat the oven to 180C. In a large dish, combine the baked beans, onion, pepper, and the bacon. Season

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-66695385366083067662011-05-28T08:33:00.002+01:002011-05-28T08:33:00.588+01:00

Power and strength this week. Warm up with 50% of your maximum weight then do: Front squat 3-3-3-3-3 reps at 90% of 1 rm with 2 mins betwen sets Record results

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-9124490205580342972011-05-27T08:35:00.028+01:002011-05-27T08:35:00.335+01:00

Concept 2 Rowing Machine Product Review There are generally two types of people who use the cardiovascular equipment in commercial gyms. There are people who love the Concept 2 rowing machine and there are people who just haven't tried it yet. Yes, it really is that good. *** My experience with Concept 2 rowing I was introduced to the Concept 2 rowing machine at university. I went to a

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-16090303356587828432011-05-25T09:24:00.001+01:002011-05-25T09:24:00.196+01:00

Ingredients: olive oil 1 leek, chopped 4 slices bacon, chopped 500 g cauliflower, cut into small florets 2 pints of chicken stock 1/2 cup cream  2 teaspoons chopped fresh parsley Method: Heat the oil in a large pan, add leek and bacon, cook stirring until soft. Add cauliflower, cook, stirring 2 minutes.  Stir in stock. Simmer covered for about 15 minutes  Blend cauliflower until smooth 

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-74170521641377191182011-05-24T02:07:00.001+01:002011-05-24T02:07:00.722+01:00

The only thing you know is that your back is painful! Indeed, every time you sit, stand, or attempt to move, it is simply painful. Perhaps you believe you can disregard the pain hoping it will eventually subside. This is okay when a back problem is a rarity in your life, triggered perhaps right after taking care of another back-breaking job. But, when back ache turns into a tedious element of

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-67966418368652417932011-05-23T08:23:00.001+01:002011-05-23T08:23:00.179+01:00

Scattered thoughts can make any task seem more of a burden than it actually is. Before beginning any form of work, take 15 minutes to sit quietly and concentrate on nothing. Keep your mind as blank as possible and tune in to the stillness within you. You can have to gently pull back your focus when it begins to wander, but keep from getting frustrated when you have to do this lots when you

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-67931393753316819802011-05-21T09:42:00.001+01:002011-05-21T09:42:00.384+01:00

Another week, another superfit workout. This week it'll last only about 15 mins, but its a 4 upper body exercise circuit that will hit your abs hard without doing a traditional ab exercise. Chin-up Plus Knee-up - As Many Reps as Possible No rest  Standing 1-arm DB Shoulder Press - 10 reps per side No rest  Renegade Row - 10 reps per side No rest  DB Triceps Extension - 12 reps Rest 1 minute and

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-2232612871177687342011-05-20T08:23:00.001+01:002011-05-20T08:23:00.137+01:00

Royal Marines Total Fitness: The Unique Commando Programme Where do I start? This is a brilliant book which I followed properly on more than one occasion and which got me through the Parachute Regiments fitness tests The main point is that the programme is very gradual. I was 21 when I first did this and was a bodybuilder at the time so almost completely military unfit, yet everything was

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-3052374691310937092011-05-18T09:51:00.001+01:002011-05-18T09:51:00.125+01:00

This is such a simple dish, but wow, it tastes great and can go with all sorts of things. Ingredients: 1 medium sized can red kidney beans 1 can coconut milk 2 cups of rice 1 small onion, chopped 1 clove garlic, chopped 1/4 teaspoon dried thyme olive oil 1 chilli water Method: Drain the liquid from the can of beans into a measuring cup. Add the can of coconut milk and enough water to make four

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-62534317786202834002011-05-17T08:10:00.001+01:002011-05-17T08:10:01.209+01:00

I think everyone will agree that if your back hurts, your world stops. It affects everything you do and you suddenly realise how much you move. And whilst you can support a broken arm with a sling, you can't do much for your back desipte all the products on the shelves of Boots! There are diffent types of back pain. I look at the two major ones below: Back Strain Let’s begin with the simplest

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-65105678916513340742011-05-16T02:32:00.000+01:002011-05-16T02:32:00.097+01:00

Dehydration results in fatigue and fatigue depletes your motivation. Try something: before doing a task you dislike, try drinking a glass of water and watch how much more focused you are. Also be sure to drink plenty of water throughout the day. One glass of water won’t be enough for a if you are more than slightly dehydrated.

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-5482567671413926542011-05-14T09:25:00.000+01:002011-05-14T09:25:00.821+01:00

Proper home workout this, yet it would not be out of place in an army facility. The workout is a super-circuit that will get you fit in no time! All you need for this circuit is a medicine ball and a watch. Be sure to pace yourself…it’s better to finish with a bit left in the tank, than not finish or get too sore and skip a good sunday session. Here's the circuit; do as many as you can in 20

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-41000822627635867232011-05-13T07:30:00.002+01:002011-05-13T19:25:17.375+01:00

Another new series for me - the Friday review. Each week I am going to look at a piece of kit or a book or a website that I have used, seen or been asked about whilst training clients. This week, it’s the home treadmill. From my personal training and talking with as many people as I can, I find that more and more treadmills are appearing in Garage Gyms and homes. Yet, they are one of the most

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-15338462742676770002011-05-11T16:36:00.000+01:002011-05-11T16:36:52.156+01:00

Thursday is shopping day in my house, so I am allways low in ingredients on a wednesday and yet somehow always manage to create someting tasty. Here's todays idea: Ingredients: Frozen Spinach Tub of ricotta cheese 1 clove garlic bashed blob of butter splash of milk 300g penne Method:Cook pasta according to the packaging. Meanwhile melt a small amount of butter in a pan and add 1 crushed

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-64212626208945468782011-05-11T00:39:00.002+01:002011-05-11T16:39:35.329+01:00

My job - and my carelessness - means that I suffer a great deal of back pain. I have spent some time now putting together my thoughts on how to manage this. This is article 1 in a series heavily based on the work I have undertaken towards my training as a physio (which is currently suspended because of circumstances.) Your back is more complicated than you think. You take it for granted. You lie

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-68729247510994763752011-05-10T10:33:00.001+01:002011-05-10T10:33:00.101+01:00

6 mins of skipping lunges for reps of 20 1 min kettlebell rows eight each side alternating 1 min shadow boxing 40 x burpees 20 x leg raise 1 min rest Repeat x 3

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-45338724686790287612011-05-09T10:45:00.000+01:002011-05-09T10:45:59.854+01:00

Ingredients: Baking potatoes Olive oil Salt Method: Cut just enough tin foil to wrap the potato pour a little oil over the spud and rubb over the skin well Salt well, wrap. Put the spud in the centre of the oven at 180c for at least 2 hrs Serve with lots of butter a more salt

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-73655164389443118142011-05-09T10:33:00.001+01:002011-05-09T10:38:53.872+01:00

6 min skipping 1 minute of kettlbell swings 10 pushups 1 minute of the plank Repeat x 3

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-46544976054029903542011-04-27T12:45:00.000+01:002011-04-27T12:45:57.224+01:00

Simple mid week supper Ingredients: Olive oil 1 onion , chopped 500g skinless chicken 300g small new potatoes 500ml chicken stock  350g broccoli , cut into small florets 350g spring greens , shredded 140g petits pois bunch spring onion , sliced 2 tbsp pesto Method: Heat the oil in a large, heavy pan. Add the onion, gently fry for 5 mins until softened, add the chicken, then fry until

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-37290618314570361342011-04-27T12:33:00.002+01:002011-04-27T12:33:59.955+01:00

Easy 30 Kettlebell workout

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-16734718990162605622011-04-25T20:43:00.000+01:002011-04-25T20:43:29.422+01:00

3 x 3mins skipping 5 x 5 deadlifts 60 - 80kgs

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-61005631504630084212011-04-24T12:50:00.000+01:002011-04-24T12:50:20.124+01:00

Run as fast as possiable for 30 sec, then walk for 30 sec. Cover 2 miles.

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-91160066813508813302011-04-23T13:32:00.000+01:002011-04-23T13:32:55.502+01:00

BW squats 3 x 15 seated knee tucks 3 x 15 recline rows 3 x max reps Mixed Grip Push Ups 3 x 15 (switch hand spacing every set)

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-65439165309293819262011-04-23T13:14:00.000+01:002011-04-23T13:14:16.509+01:00

It's been a good couple of weeks. Much is happening. I feel more up beat than I have in quite a few years. One way or the other, I am about to step into a new chapter and realise the end of the beginning. This is no thanks to anyone other than my wife. Training wise - zip. Not good I know for a whole load of reasons, but then that's the point of this blog - Real World Fitness - and sometimes in

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-3585662222805960722011-03-31T13:00:00.002+01:002011-03-31T13:00:10.849+01:00

Ingredients: 100 ml of chicken stock 500g chicken 1cm ginger 3 plums 3 tablespoons sugar 3 tbsp soy sauce ¼ tsp Chinese five spice 3 cups) mangetout Method: Cut up the plums, remove the stones, throw in a bowl with the sugar and microwave for 6 mins (or pan boil for 15mins) Stir fry the cubed chicken in a little oil, when browned, remove Stir fry onion and ginger and garlic for 2 minutes. Add

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-28620378066615915972011-03-30T15:36:00.000+01:002011-03-30T15:36:43.498+01:00

It's going to be late tonight before we eat, so here's a classic late night spaghetti Ingredients: Salt and pepper fresh chopped parsley olive oil 1 clove garlic, crushed 1 cup coarse breadcrumbs 1/4 cup pine nuts, toasted  300g spaghetti 1/4 cup raisins pinch red pepper flakes 1 small packet cherry tomatoes, halved Method: Get the spaghetti cooking according to the pack instructions.

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-58352120055519892552011-03-30T12:54:00.001+01:002011-03-30T12:58:04.519+01:00

Back at the day job, which gets me up and out of the house. Its amazing how physical the day job actually is. I am aching today from two days of shifting and moving stuff around the store, so I thought I'd spend a couple of weeks doing the "functional " thing to get me back into my day to day life. Using a 50Kg sandbag: Clean and Press: 5 sets of 3 rest, 90 seconds Bear Hug Squats: 4 sets of 6

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-52177359861592127592011-03-20T11:09:00.000Z2011-03-20T11:09:48.504Z

Ingredients: 1 large head of cauliflower 1 onion 2 carrots, sliced 2 cloves of garlic, chopped 2 rashers of bacon olive oil 1 can of chopped tomatoes 2 tbls of tomato paste 2 pints chicken stock 1/2 tsp of freshly grated nutmeg 1 tsp of dried thyme 1/2 tsp of salt 1/2 tsp of freshly ground black pepper 1/2 cup of freshly grated Parmesan cheese 150g of small pasta Method: Break the cauliflower

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-67661072440834770792011-03-17T12:12:00.001Z2011-03-17T12:26:13.016Z

Very low this week. Not eating, never mind training. The background noise of my life has become incredibly loud all of a sudden and the regulator who can not be named but who destroyed me for calling a complaint "froth" (which means "matter without substance" not "scum" as many people seem to think) whilst as manic as a bag of angry cats is really messing me about at the moment. I was invited

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-79282927265149446102011-03-17T06:46:00.002Z2011-03-17T06:46:00.619Z

750m swim any stroke in under 16mins

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-83808330984017101222011-03-16T06:44:00.006Z2011-03-16T06:44:00.435Z

1.5 miles in under 14 mins 5 rounds for time 2 pull-ups 6 push-ups 10 squats  

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-5335852961260826692011-03-15T06:43:00.000Z2011-03-15T06:43:00.204Z

6 miles on the bike (expected time 22 mins)

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-17098728974312443842011-03-14T11:20:00.002Z2011-03-14T11:20:00.722Z

Ingredients: Olive oil 500g chicken 1 onion, sliced 1 garlic clove, sliced 2 carrots, chopped 1 celery stalk, chopped 1 red chilli, deseeded and chopped 1/2 cup red wine 250g chorizo, chopped 1/2 cup dry sherry 1 can chopped tomatoes 200ml chicken stock 1 can chickpeas, rinsed and drained salt and pepper handful parsley Method Heat some oil in a large pan. Add the chicken and lightly brown.

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-64684008438951894922011-03-14T06:42:00.000Z2011-03-14T06:42:00.811Z

max rounds in 20 min 1 pull-ups 2 push-ups 3 squats

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-73705674144947698332011-03-13T18:30:00.002Z2011-03-13T18:30:00.891Z

Ingredients: olive oil 1 large onion, chopped 2 carrots, diced 2 stalks of celery, diced 2 cloves of garlic, crushed 1 tsp of rosemary 1 ltr chicken stock 2 medium zucchini (courgette), sliced 1 chopped tomatoes 1 packet of tortellini (any type) salt and pepper Method:Heat the oil in a large pot. Add the onions, carrots, celery, garlic and rosemary and sauté for 3 minutes. Pour in thestock and

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-24142907671737036472011-03-13T11:16:00.000Z2011-03-13T11:16:18.117Z

I love bread. Here's how to make a very tasty, easy, basic loaf. Ingredients: 2 pkg. active dry yeast 2 cups of warm water 1 tbl salt 6 cups of plain flour Method: Soften yeast in 1/4 cup of warm water Let yeast stand for at around 15 minutes until foamy. Meanwhile put 1 3/4 of cup of warm water and the salt in a large bowl. Blend in 3 cups of sifted flour. Add softened yeast to flour water

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-76333070760971718362011-03-13T06:37:00.002Z2011-03-13T06:37:00.788Z

Bike 7.5 miles for time (Aiming for 27 mins) Swim any stroke 1Km (aiming for 22mins)

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-36084586745557473822011-03-12T13:57:00.000Z2011-03-12T13:57:42.881Z

A little something to go with the gnocchi... Ingredients: 1 large cucumber 2 beef tomatoes 1 red onion 1 Tbls dried basil 1/4 cup extra virgin olive oil 1/4 cup of red wine Method: Cut tomatoes and cucumber into cubes Cut onion into slices Add oil and vinegar Sprinkle with basil Toss and serve

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-34750646808627778462011-03-12T13:41:00.000Z2011-03-12T13:41:04.279Z

Ingredients: For the Gnocchi 500g waxy potatoes 15g fresh basil leaves 200g plain flour salt and freshly ground black pepper For the mushrooms 30g butter 1 sprig rosemary, chopped 4 cloves garlic, minced 200g chopped fresh mushrooms handful chopped fresh parsley 3 tablespoons vegetable stock 1 teaspoon cornflour 1 tablespoon Scotch whisky  Method Boil the potatoes for 10-15 minutes

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-42622086979758701062011-03-12T06:36:00.002Z2011-03-12T06:36:00.673Z

Run 1 mile in under 10 mins

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-48143339507393075442011-03-11T13:30:00.000Z2011-03-11T13:30:35.588Z

Proper Italian snack food today - roasted Garbanzo (or chickpeas) - yum! Just what I fancy for lunch with some good bread and a cold beer. Ingredients: 1 can chickpeas (Garbanzo beans) 1 tbls olive oil 1 tbls chili powder 2 cloves grushed garlic salt & pepper to taste Method: Preheat oven to 180C. Place all ingredients on a baking tray. Bake for 20 minutes ~ turn oven off, but leave pan in

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-30451152575906172982011-03-11T06:35:00.002Z2011-03-11T06:35:00.783Z

Rest day

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-34631761279075843202011-03-10T11:38:00.001Z2011-03-10T11:38:24.640Z

Ingredients: 1 cup uncooked rice 1 cup diced Mozzarella 2 cooked sausages in thin rounds. 1/2 cup diced ham Canned tuna drained 20 green olives Handful of capers 20 small pickled onions, diced 20 small Gherkin pickles, diced 1 cupful of peas 1 cupful of sweetcorn 2 hard boiled eggs, sliced 4 tablespoons Olive oil 4 tablespoons Lemon juice Method: Cook the rice for 6 to 10 minutes, depending on

Robertnoreply@blogger.com0tag:blogger.com,1999:blog-249946331407428831.post-69396026638966103542011-03-10T10:54:00.000Z2011-03-10T10:54:14.833Z

750m swim in 16 mins

Robertnoreply@blogger.com0