Weight loss

DWF:A feta salad and some timing issues

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TODAY’S WORKOUT

You’ll need a watch in todays workout which is a fun 10 v sits, 50 meter sprint, 20 squat, rest 1 minute affair. Aim for 5 rounds. Try and keep it sharp and punchy. Sprint the sprin.

We train in our car park so we do a 30m fast run, turn around with a 30m all out sprint back to our exercise mat!

The sprint is useful as it’s short enough to actually build a different pace than the normal shuffle jogs people fall into.

TODAY’S FOOD

Thanks to Leanne for this veggie Feta salad meal: Not far off a 3 block zone meal

DWF: A Cajun chicken dinner and morning burpees

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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

DWF: a morning in the gym and a pasta meal

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Today, it looks like I’m in the gym in the morning, so I’ll probably do a basic deadlift, squat and press strength workout. Kate (my beloved) will either join me or go for a jog. Your choice, go to the gym, or go for a run ( or a mono structural cardio activity like a row, or a bike, or a Cross-trainer). btw, do go to the bottom of this post as there is a free kettlebell guide

The food I want to analyse is this spaghetti bolognese .

As a general point, when you decide to blend protein with other stuff ( be it a sauce or tomatoes or whatever), you’ll need to make judgement as how you divide the end product. So this is 255g of protein to be divided among 3 people( the zone block is 28g of beef , so Im slightly over allocating the required 84g to make 3 blocks). I’ve added a pepper, some garlic, some herbs, an onion, a glass of wine. I threw in a block of kidney beans (sorry, I had them, and I accidentally defrosted them). Ive not really counted in, but it is among 3 people. If I start obsessing about a pepper or onion, I think I’m screwed!

When I came to serve, i just divided it into 3 portions!

Here is the killer. Spaghetti is pure carb. To make 3 blocks I put in 36g of dried spaghetti, that I think gives me three blocks of carb.

Knowing how sparse this would be, Ive added some green beans ( and ignored the minimal carb content)

It was a nice meal, although kate demanded a sprinkle of cheese.

Back to the exercise component

I constantly use kettlebells in my morning workouts. This old guide I wrote years ago may be useful. Have it for free!!

[emaillocker] https://andrewstemler.com/wp-content/uploads/2026/01/7bcd3-kettlebell-crossfit-london.pdf [/emaillocker]