Caveman Week 3

The only change to report since last week is the waistline. I have lost a few pounds, but its hard to determine the fat loss to muscle building ratio as I HAVE been gaining strenght (ie muscle)., but the diet is the psychology is the same.

Eating the right thing is’nt that difficult anymore, it almost becomes part of the process of your day, like your body knows this is how you’re supposed to eat.. so it just accepts it.  I have not been able to stick to the dietary requiremnets 100%, due my extremely long and varied hours, coupled with no cooking facilities in the studio. Im here most of the day, and if Im in a hurry or miss pre-cooking my food (or dont cook enough!), I am forced to buy ready cooked meats and unorganic veg. I see falling back to this as priority over going hungry!!

But so far so good. It is a good way to live, but maybe not 100% for my busy training and work schedule. From a health and weight loss perspective its a great diet, but maybe not in keeping with top end physical performance. I am training hard and just not making the muscle gains I would with oats and cereals etc…  Im looking better though 😉

Kettlebell Classes

Kettlebell classes are now running 5 times a week. Burn calories while toning your muscles..

Monday 7pm –  Guys Class

Wednesday  8pm  –  Girls Class

Saturday  1pm  –  Introduction Class and workout

                     2pm  – Guys Class

Cost     €10 for drop in.   €40 for 5 week course (1/week)

                    3pm  –  Girls Class

Sweet Potato, Bacon and Egg Salad

Ingredients
-2/3 cup diced sweet potato
-2 eggs
-2 rashes of bacon, diced using meat only
-1tbs oil
-4tbs dill, finely chopped
-2tbs mayonnaise
-2tbs lemon juice

Instructions
-Boil eggs in water for 4-6mins. Peel and dice eggs.
-Boil sweet potato for 4-5mins or until cooked through
-Place a frying pan on medium-high heat, add olive oil and bacon and fry until browned and slightly crunchy
-In a small bowl, combine dill, mayonnaise and lemon juice.
-Place eggs, sweet potato, bacon and mayonnaise sauce into a medium size serving bowl. Combine well
-Serve and enjoy!

Broccoli, Bacon and Cashew Salad

Ingredients
-1 broccoli, cut into florets and stalk diced
-3 rashes of bacon, fat removed, diced
-1/2 cup toasted cashews
-1tbs oil

Instructions
-Boil broccoli in water on high heat for 5-7mins or until tender and cooked through, remove water and place broccoli in a large serving bowl
-Cook bacon in a frying pan for 4-5mins or until crispy. Remove bacon from pan and place into serving bowl along with broccoli and cashews. Combine well.
-Dish up and enjoy!

Roasted Carrots and Onion with Honey Balsamic Dressing

Ingredients
-2 bunches baby carrots, ends cut off
-10 small white onions, peeled, cut in half
-2tbs olive oil
-3tbs balsamic vinegar
-2tbs honey

Instructions
-Preheat a fan-forced oven to 180 Celsius/350 Farenheit
-Line a baking tray with baking paper, spread carrots and onions on tray
-In a small bowl combine olive oil, balsamic vinegar and honey. Drizzle evenly over vegetables and toss to coat.
-Place in oven and bake for 30-40mins or until vegetables are tender and golden.
-Serve and enjoy!

Meatballs with Crunchy Sweet Potato Chips

Ingredients
-250g mince
-1tsp salt
-1/3 cup almond meal
-3 cups baby spinach
-1 tsp Dijon mustard (optional)
-25g tomato paste
-2tbs sage
-1 sweet potato, medium
-Olive oil

Instructions
-Preheat a fan-forced oven to 180 Celsius/350 Fahrenheit
-Place spinach in a bowl and cover with boiling water, leave for 2 mins before draining as much liquid as possible from the spinach. Chop well
-Place spinach in a bowl along with mince, salt, almond meal, mustard, tomato paste and sage. Combine well.
-Roll into 2.5cm size balls and place on an oven proof baking tray lined with baking paper.
-Bake in the oven for 10-15 mins, or until browned and cooked through.
-Meanwhile, heat enough oil in a frying pan for deep frying. Peel sweet potato then slice into ribbons using a vegetable peeler.
-Place a small handful of sweet potato ribbons in frying pan and fry for 2-3 mins, or until slightly browned. Remove from frying pan and place on a plate lined with paper towel to drain.
-Repeat with remaining sweet potato
-To serve, place sweet potato ribbons on a plate and top with meatballs

Pumpkin and Chicken Curry

Ingredients

2 chicken breasts, 5 cups diced pumpkin, 2 tbs olive oil, 1 diced onion, 2 garlic cloves finely chopped, 2 tbs ground ginger, 1tbs ground tumeric, 2 tbs ground coriander, 2tbs ground cumin, 1.5 cups vegetable stock, 1 bunch fresh coriander.

Instructions

Fry onion and garlic in a large pan with ouil on medium heat for 2 minutes. Add chicken and cook stirring constantly for 10 minutes or until chicken has turned white.

Add pumpkin, ginger, turmeric, coriander and Cumin and stir for 1 minute.

Add stock and leave to simmer on low heat for 15 minutes. Add chopped coriander, cover pan and cook for a further 2 minutes.

Cool slightly before serving. Enjoy your guilt free meal!!!! 🙂

Yourfitness @ Xpose Xmas Xperience 2010

Yourfitness hosted a Masterclass at the Xpose Xmas Xperience on the 22nd of Novmeber 2010. The mastrerclass was intructed by Patrick Mackeogh and Cormac Keating. The talk was centred around proper daily nutrition and an intorduction to kettlebell training.

Home Circuit 1

Instructions in video. Perform 3-5 circuits as directed by instructor.

Gero doing Atomic push ups

Client Daragh Geraghty doing Atomic Pushups on the TRX as part of  the “Ripped Fast Program”. He’s using dumbbells to get deeper into the push-up, developing more of his chest. The combined effort of the knee tucks works his core for a full body moovement.