12
Aug, 2020

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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7
Aug, 2020

DWF: chicken dinner and a strength day.

THE FOOD . A zone Chicken dinner.

Here we have 112g of roast chicken, (4 blocks) 150g of boiled potato (3 blocks) . I rubbed 2 blocks of butter onto the chicken ( kate loves her crispy skin) and put about 2 blocks of butter onto the vegetables. I boiled up a “mess” of courgettes, broccoli and cabbage, served with an ” as much as you can eat” mentality. Any diet that restricts non starchy carb should be avoided. As many veggies as you can get down I say!!

Use the veggie stock to make gravy (with the juice from the chicken)

The sneaky “bad” things I did were: 1) slung a glass of wine into the baking pan, to support the juice from the chicken and the trivet ( thats the bed of onion, celery and carrot) hoping that most of the alcohol had boiled away ( check if I”m delusional, by following this thread) and 2) stirred in 2 tea spoons of gravy powder which had a bit of carb in. I’ve ignored that as it minor and life is too short.

Delicious and filling!

Straight after diner, when the chicken is cold, rip it off the bone, with your hands. Put the trivet and the bones and any remainder gravy/juice into a pot to make a stock ( you’ll need this for tomorrows curry)

THE WORKOUT

Today, kate and I are off to the gym ( at the amazing Crossfit London) to do a strength workout 3 sets of 5’s of deadlift, squat and press.

If you are stuck at home can I suggest 3 sets of 10 kettlebell deadlift (holding whatever weight kettlebell you have), 3 sets of 10 goblet squats, ( with a weight you can cope with) and 3 sets of 10 dumbbell press. Do these with rest periods as a strength session, not a mad workout!

Not every workout should be a near death intense workout, you need to sprinkle in strength ( and you’ll see the odd run now and then)

If you want more hints and tips do join the mailing list. Ill be launching a free Zone course and I’ll email when it’s ready.

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To see if I have time to help you personally in an around the city and the East End of london, do drop me an email Andrew@andrewstemler.com

6
Aug, 2020

Introducing the Daily Food and Workout:DFW

Most days I’ll post a workout you can do with minimal equipment and no gym access. It be will be on a 3 day on, 1 days off rota

The “gym-less” workouts only assume you has access to 1) some dumbbells 2) a kettlebell 3) a skipping rope 4) a car park and some benches.

Obviously a full Crossfit or exercise regime requires more stuff and more variation, and ill encourage you to practice and train in weightlifting and gymnastics and other forms of cardio, but doing these workouts as bits of intensity (hard and fast) should help most people

So todays workout is

With a running clock set for 15 minutes as many rounds as possible of

20 lunges, 20 double under’s, 100m run.

Feel free to tweak everything: 10 lunges, 10 single skips, walk 50m for 7 minutes 10, or 12 minutes. If there is an exercise you cannot do or tweak, feel free to switch it with one you can do, or just leave it out and practice it later if you can.

If you are in chronic pain take it easy, feel free to limit the range of motion, feel free to rest if you must, but it’s simply about pushing you on a bit or a lot, depending on where you are

For food, ill be recommending the Zone diet . For now this is a TWO BLOCK snack, or “brunch” if you prefer.

This snack had 2 blocks of carb in the form of a slice of bread, 2 blocks of avocado (In the form of 2 (overly generous) teaspoons ) 42g of ham (as one block of protein) and 28g of cheese (as another block of protein).

I sneaked in a tea spoonful of chia seeds for extra fibre and a mini scrap of butter as an old habit

and ended up on toast like this

I’ll be explaining in great details how the zone block system works, but its intention is to ensure that each meal or snack has a balance of the main 3 macro nutrients: carbs protein and fat.

Ill be a launching a free ” how to zone course” some time in the next few months so do join my mailing list and ill tell you when you can get it

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5
Aug, 2020

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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