DWF: A lovely workout, too much curry and a nose job.

A cute little workout: 10 dumbbell snatches left, 10 right, 1 turkish get up L, 1 turkish get up R, 10 toes to bar. Amrap 12 minutes. I discovered I could use the door frame of the security gate. which added a few interesting challenges. The square shape gave my fingers and hand a “novel grip experience” and because there are bars coming off it, you have to control where your fingers go, otherwise you can smash them up.

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DWF: 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.

sorry for the dirty forearm. Car park dirt

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

  1. Preheat the oven to 200c
  2. Mix all of the ingredients together, making sure the chicken is completely coated. 
  3. Place the chicken onto a tray, place the tray into the preheated oven. 
  4. 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

  1. 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. 
  2. Mix all ingredients together then place onto a tray and cook in an oven for 15 minutes at 200c.

Zesty Rice Ingredients

  1. 100g white rice
  2. 300g water
  3. 2 limes, zested and juiced
  4. small bunch of coriander sliced.

Method

  1. Place the rice into a pan and pour over the water. 
  2. Bring up to the boil, leave to boil for 2-3 minutes then cover the pan with a lid and turn off the heat. 
  3. 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

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DWF: disappointing beef dinner and a workout

Well, it looked ok, but may I introduce you to a bit of tasteless beef.

Looked great before it went in the oven

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.

looked ok, totally tasteless

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: 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

Ewww!

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Muted Hip Function

Effective exercise can generate powerful  huge forces  if they are initiated controlled and dominated by the hip.

Many untrained athletes  have a muted hip which  creates postures and mechanics that reduce power output, promotes postures and mechanics that are considered by  many  to be unsound.

In simple terms the Muted Hip Function (MHF) results from the legs  compensating for the failed of the hip, in effect using leg extension  to compensate for non existent hip extension.

According to the Crossfit Journal the causes and consequences of MHF include but are not limited to:

• structurally disadvantaged spinal posture

• low glute recruitment

• low hamstring recruitment

• pelvis abandoning the spine and chasing the legs

• centre of gravity shifting dramatically backward

• centre of balance shifting toward toes

• knee experiencing unsound shear force

• leg extension being the only productive effort

• hip extension not being possible with low hip angle

• pelvis rotating the wrong way

The cure is deliberate and focused training. Thats why you probably need a trainer like me. Why not join the mailing list a get useful information

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Stretching your quads

It’s impossible to get fit without someone reminding you to “stretch your quads”. The quads, or quadriceps ( quad for four) run up the top of the front of your leg. Three of them go from the knee cap to below your hip. One goes across the knee and then across the hip. Here is a useful graphic from wikipedia

Stretching these muscles is important as they are the ones most likely to become short if you sit too much. We all sit too much.

Here is the standing quad stretch that I think everyone must have seen at some stage

But this is just the start of your quad journey. Get on a bed (or anything comfy) and kneel down

Put your hands behind you and lean back. Some may find this hard. Don’t worry, just keep on getting used to it. Just incase you get stuck, it maybe as well to have someone around to pull you back up again if you cannot get back up again.

Once you build your confidence, get a cushion pile and slowly take a cushion away each time you try

Eventually you’ll simply lie down. you’ll notice my hips are fairly high, so to be a quad stretching master, eventually you need to pull your hips down.

Unfortunately, you probably need to build this up to 3 minutes. If your ankles are very tight you may need a small roll (a towel) under them, as the initial stretch can be quite intense! Enjoy. Slowly build up your time and tolerance. In the early stages, it’s just about getting used to it.