Todays Daily workout and Food starts with a dinner
Continue readingDWF: ring rows and pull ups in a car park.
Food
TURMERIC TEA
Many of you know that I have fascination with pain and in particular chronic pain and the role that inflammation can play.
Continue readingDWF: a food diary and a workout with anything you can scramble over
Ive been randomly showing you fairly balanced meals over the last month, just to show you that you can take fairly normal food and put it into quantities and rough ratios that are metabolically good for you you. Your system doesn’t really like being bathed in carb. It wants some, but probably not enough to match your current lust for cakes and donuts!
Continue readingDWF: Doing Annie. Are you a sugar smuggler?
The fitness:
The Crossfit workout Annie
50-40-30-20-10 double-unders. 50-40-30-20-10 abmat sit-ups.
Continue readingDWF: a fish supper and a kettlebell hell
DWF a useful 2-3 block breakfast, and , its a rest day
In promoting the DWF, (daily workout and food) we follow the classic Crossfit 3 day on 1 day off. We work in a car park with just a dumbbell a kettlebell and a skipping room. In the square next door, we have access to some benches that we can step up onto or jump on.
Continue readingDWF: A Cajun chicken dinner and morning burpees
Well its Saturday, and day 2 out of this training block of 3 days.
Todays workout is 12 minutes of :
10 burpees, 5 dumbbell push press L, 5 dumbbell push press R
This is nastily crafted as yesterday you had the push up grind. Today you will really want to drive your hips on the push press and you’ll probably want more of a sprawl on the burpee.
Still, super compensation, aside, it was surprisingly yuk!
Enjoy.
Todays Healthy Food Option
To add more variety to this blog, I’m inviting guests into share their favourite meals. First up is a Cajun chicken dish from Fresh Fitness foods.
Chicken – P: 27.83 | C: 0.73 | F: 3 | Kcal: 141.24
Broccoli – [ P: 2.52 | C: 3.2 | F: 2.42 | Kcal: 35.66
Rice – [ P: 2.8 | C: 26.5 | F: 0.75 | Kcal: 123.5 ]
Cajun Chicken Ingredients
- 2 chicken breasts
- 15g cajun seasoning
- 5g honey
Method
- Preheat the oven to 200c
- Mix all of the ingredients together, making sure the chicken is completely coated.
- Place the chicken onto a tray, place the tray into the preheated oven.
- Cook the chicken for 20-25 minutes, or until the chicken is cooked the whole way through leave to rest for 5-10 minutes then slice into thin 0.5cm slices.
Roasted Broccoli Ingredients
- 1 head broccoli
- 1tbsp smoked paprika
- 2 cloves garlic
- splash of olive oil
Method
- Take the florets off the broccoli, slice the bottom off the stalk, cut into 1/4’s lengthwise then slice into 1/2 – 1 inch cubes.
- Mix all ingredients together then place onto a tray and cook in an oven for 15 minutes at 200c.
Zesty Rice Ingredients
- 100g white rice
- 300g water
- 2 limes, zested and juiced
- small bunch of coriander sliced.
Method
- Place the rice into a pan and pour over the water.
- Bring up to the boil, leave to boil for 2-3 minutes then cover the pan with a lid and turn off the heat.
- After 10 minutes, fluff up the rice with a fork and mix through the lime and coriander.
If you want to try Fresh Fitness Food go here https://www.freshfitnessfood.com/ then use the discounts GABDOU10 for 10% off and GABDOU for £50 off your first order.
Have a great weekend, stay active, eat healthily, see you tomorrow, and join the mailing list
DWF: disappointing beef dinner and a workout
Well, it looked ok, but may I introduce you to a bit of tasteless beef.
So, its 4 block of tasteless beef ( lovingly slow roasted for 3 hours: that was a waste of electricity), 3 blocks of potatoes at 150g, and some nice cabbage with a block of extra butter (between the 2 of us) chucked in, otherwise Kate won’t eat it.
looked ok, tasted of nothing.
TODAYS WORKOUT
This mornings workout was 20 box jumps (or step ups) 20 push ups, 400m run . As many rounds as possible in 15 minutes.
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DWF: Rest day, a left over lamb curry and a shout out to the vegetarians
Today is a rest day. We have trained the previous 3 days, so day 4 is rest. You get stronger by resting and recovering from training, not training all the time. You only get stronger during the rest!
I had struggled to knock up the evening meal, as I’d run out of most things. I ended up with an onion, a pepper some garlic , some ginger a spoon of coconut milk, 200g of lamb from last night, gravy from last nights lamb, a tin of tomatoes , some curry powder and some bits of frozen chilli, some powdered coriander, and 3 frozen bits of spinach.
This blog isn’t meant to be a detailed cooking blog, just one that nudges you into the possibility of health eating by doing some basic cooking and following zone diet principle and trying to balance 40% carbs, with 30% protein and 30% fat.
But as a rough guide, fry the onions and pepper, garlic and ginger fry them, add a little bit of water add the curry powder, fry it all, throw in everything else and simmer
I have an ongoing battle with heat in curry so after last times “no heat curry” I thought I’d add a bit of chilli in a game of Chilli Roulette. A game that I had lost, so I had to hunt about to drag these bits out!
Now for future recipes I need a vegetarian to send me in some veggie meals that balance carb, protein and fat ( think 7g protein, 9g carb, 1.5g fat x 4). Email me your ideas to andrew@andrewstemler.com and I’ll post them with a big credit to you. See if you can send me photo of it and you .
In fact any good, healthy meals will be welcome !!!
If you crave something physical, it will probably be a good time to remind yourself that even on a rest day, you need 10,000 steps
DWF: Kate’s favourite and a nasty snatch session
The meal I’ll analyse today is my lovely Kate’s favourite meat which is roast lamb.
Voila
4 blocks of lamb, or 112g ( that’s the protein) , 3 blocks of potato (150g) and my hope that the odd bit of fat that I rubbed over the meat before roasting was about 4 x 1.5g . The zone diet assumes that all meat has some fat in it.
You’ll notice I’ve slung peas and green beans on my plate, but without really measuring them. I think “pile on the ( non starchy) veg”, but don’t let this take you away from measuring the more carb dense food!
POINTS TO NOTE: when you start to properly manage your weight 1) don’t hunt out weird exotic meals to make. Try and stick with stuff you know and can cook. 2) learn to portion control the important stuff. Dont obsess if you had too much spinach or 3 more fork fulls of cabbage! Learn to recognise the high calorie food. still include it! But manage it.
Todays car park workout was an ‘up down ladder”
Mark out a 10m shuttle run, get a suitably nice, or nasty dumbbell to snatch
On the way up dumbbell snatches 2-20 (2, 4, 6) , on the way down shuttle runs 10-1(10, 9, 8)
Disgusting
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Andrew Stemler 