The cauliflower one was a bit bland, so I added lots of tabasco, but here is the recipe
Cauliflower and Swiss chard salad
serves 4 per serving 342 calories,13g protein, 25g fat, 18g carbs, .7g salt
65ml oil
1 small head of cauliflower, separated into florets
1 tsp gound cumin
6 large swiss chard leaves (or cabbage)
1 red onion cut into wedges
400g can of chickpeas
65ml tahini
2tbsp lemon juice
1/4tsp white or black pepper
Put oil in fry pan over high heat, add cauliflower and cook for about 10 minutes til the cauli starts to brown. add cumin, and stir for about 1 minute
Add chard, garlic and onion and cook for 3 minutes
Add chickpeas and stir, adding salt to taste
Combine tahini, lemon juice and pepper and stir. it may need some water depending on how thick the tahini is.
transfer vegies to a bowl and drizzle dressing over
For the stuffed peppers I boiled about a cup of brown rice in chicken stock to give it some flavour. then cut the tops of the peppers, scoop out the seeds. i mixed the rice with cooked chopped mushrooms, parsley and toasted pine nuts. you could also add sun dried tomatoes, herbs, fetta cheese, whatever.. then sprinkle a little cheese on top and bake in a hot oven for about 30 minutes. these were v. yummy and filling.
Havent been to the gym but will go tonite. yesterday our water pipes burst, with water EVERYWHERE downstairs. becuase it was so cold the pipes froze and then burst so no hot water, although the shower works we are all walking around with blankets. tomorrow will be a nightmare for DH as he works from home, and a carpenter is putting in new kitchen cabinets, the plumber will be working on the pipes and an insulation guy is putting in loft insulation. will feel like one of those home makeover shows... but at least it will be warm. I have been cleaning cupboards, getting rid of dodgy crockery and pots and assorted kitchen stuff we never use as well as chucking out old jam jars with tiny amounts that have been living in the back of the cupboard. so quite industrious, and then circuit class tonite so i can run around and warm up. DH wanted to go to my fav restuarant with the kids for dinner but I said no, I really want to do my circuit class and I know I would undo what I have done so far.
THanks for the recipes! Wow on all the work at home--being cold burns more calories, right? Right? I hate being cold, and having no heat at all would be the worst.
wow - sorry about the burst pipes! what a mess! and sorry about your dog - it must be hard on your son.
good for you sticking up for your progress by not going out to dinner. my family and i have come to an agreement - i have free meals on wednesday and saturday and we can go out then. i also have a short list of acceptable restaurants where i can easily be compliant. it took a bit, but they're okay with it now.
THanks for the recipes! Wow on all the work at home--being cold burns more calories, right? Right? I hate being cold, and having no heat at all would be the worst.
I will gladly send you a South Central Texas summer!
Yikes on the pipes bursting. I hope there wasn't too much damage.
Still no heat in the house.. the boiler/plumber guy cant get here til Monday now, so we have begged and borrowed portable heaters from everyone.. but oh joy, the weather will be warmer on the weekend, but there will be rain, oh joy of the UK weather..
Not a great week, and my boss told me today that my three day week is going to be knocked back to two starting next week. I am trying not to panic, i still do a few massages that is extra cash and my DH has mentioned his company need someone to do some market research that can be done from home short term for about 6 months.. the worst bit is my brother not coming over. both my parents are dead and he is my only family, besides my two sons and DH. I get paranoid and think I wont see him again.
But, i did go to the gym last night and do my circuit class which was fun, and tonite I briefly went to a 40th birthday party and the instructor and his girlfriend were there so I had a good chat to them. Its nice to talk to people who are into fitness, they are both doing the Edinburgh marathon this year in May.
Im going to the gym tomorrow to finally start NROLW, and next week will be a better week! Thanks for everyone who stopped by to comment, I will get around to saying hi to everyone. Lords knows I will have extra time now!
The step ups felt tough today. I did them on a padded weight bench, and found it tricky to balance. The jack knifes were tricky too, i did them with the ball under my knees and will work up to putting it under my shins.
We have heat, oh yay, yay. the plumber came on Saturday, as did the cabinet maker and the insulation is done too. Might do circuit class later, will see how things go. My oldest soon will be ecstatic, he has saved all his money and Xmas money and has bought an Xbox, he thinks the Wii is beneath him as a 14 year old.. Thats fine by me, I hog it now to play golf.
I am impatiently waiting for Tom Venuto's book. I ordered it before Xmas, but I have to wait for it to ship out from the US.
I think next time I will find a much smaller step for the step ups, my thighs and adductors still feel stiff! Its nice to feel though, it means something is working if Im feeling it. I havent done weights for so long, usually just the circuit classes, which is mainly intervals and body weight exercises. I'm excited to see the changes to how my body feels and getting stronger doing NROLW.
I've been doing well with the vegies. I'm even using my steamer every night, and I swear broccoli, green beans and cauliflower taste so much better steamed than when they are boiled and mushy. I made a mix tonite of peppers, mushrooms, kalamata olives, onion, capers, zucchini and a tsp of red pesto. so yummy.
and not one chocolate this week. though it is only wednesday
My Tom Venuto book has shipped, Im so excited.. I love reading (my DH may say collecting) fitness books, but I love getting new knowledge and this forum has been so valuable for introducing to so many great concepts like foam rolling, nutrient timing, nutrition and the mental aspect of losing weight.
I think next time I will find a much smaller step for the step ups, my thighs and adductors still feel stiff! Its nice to feel though, it means something is working if Im feeling it. I havent done weights for so long, usually just the circuit classes, which is mainly intervals and body weight exercises. I'm excited to see the changes to how my body feels and getting stronger doing NROLW.
I've been doing well with the vegies. I'm even using my steamer every night, and I swear broccoli, green beans and cauliflower taste so much better steamed than when they are boiled and mushy. I made a mix tonite of peppers, mushrooms, kalamata olives, onion, capers, zucchini and a tsp of red pesto. so yummy.
and not one chocolate this week. though it is only wednesday
My Tom Venuto book has shipped, Im so excited.. I love reading (my DH may say collecting) fitness books, but I love getting new knowledge and this forum has been so valuable for introducing to so many great concepts like foam rolling, nutrient timing, nutrition and the mental aspect of losing weight.
Rather than a shorter step, why not drop the weight? With the higher step, you are taking advantage of getting that full ROM; with the shorter step, you aren't getting the full ROM that NROL4W is looking for. Once you can do step-ups with good form on a high step with no weight, you can then begin adding weights.
Rather than a shorter step, why not drop the weight? With the higher step, you are taking advantage of getting that full ROM; with the shorter step, you aren't getting the full ROM that NROL4W is looking for. Once you can do step-ups with good form on a high step with no weight, you can then begin adding weights.
That makes sense. I was thinking of doing a lower step with the same weight, but that would be exercising my calves more than my legs. I think the padded bench also made it harder to stabilise so next time I will do it without the weights, or at least drop it down to 2kg db.
Quote:
Originally Posted by nutbar
*drool*
I'm such a veggie freak -- love them!
I'm getting to love my veggies now as well! Tontite Im doing cauliflower and leek cheese. Cook 1/2 cauliflower chopped up into florets, boil in milk til soft, then fry off a chopped leek. put the cauliflower in a dish, top with the fried leek and a sprinkle of parmesan cheese and put under the grill. I might top it with paprika, because I love that at the moment. Maybe with a beetroot, rocket, red onion, cherry tomato and fetta salad...
Did the circuit class last nite. Usual sprints, jumping jacks, squat thrusts, pushups combo. Im getting used to it now, although it still leaves me in a sweaty mess. I'm crap at pushing myself to do cardio, especially HIIT on my own, so this is perfect for that. Im looking forward to doing NROLW to get some strength back, I feel llike that has dropped off a bit.
the nutrition is not as good as I thought it was. I wrote down what I ate for 3 days then punched the numbers into fitbug. I should be at around 1600, but instead most days Im closer to 2000 which is maitenance. So no wonder the weight isnt moving.. I used to eyeball stuff, guessing calories but that doesnt work. My biggie is around 5-7pm when I am cooking dinner, I tend to pick. Like yesterday, when I came home from work I had a peanut butter and banana sandwich (tastes great, trust me) and a kit kat, thinking I would 'burn it off' in the circuit class. then i came home and had dinner on top of that. My macros are off too, Im finding it hard to get the fat to 30%, and psychologically thinking I would rather have a piece of bread than an avocado or nuts.. but at least I can see where Im going wrong now and I can change it.
Shoulder Press
4kg db 2x15
Lat Pulldown
23kg (plate 4) 2x15
Lunge
7kgdb 2x15
Swiss ball sit up
15x2 ( I forgot it was meant to be 8 reps, thought it was 15 reps)
did the deadlift with dbs as there was no barbell available. This workout felt better and quicker, as less equipment is needed. I think I will feel in in my shoulders though tomorrow. Im looking forward to doing lesser reps, it feels like a struggle to lift the weight to 15 reps.
Im going to see Australia with my son tonite, I cant wait. The film was made in the state I grew up in so will be great to see the familiar sunburnt landscapes, and maybe Hugh Jackman with his shirt off...
My Tom Venuto book arrived today! cant wait to get stuck into it. I nearly tripped down the stairs when I heard the mailman knocking, I just knew it had to be the book. my sons thought i was nuts, as though they thought it must have brad pitt knocking and not the mailman.
the nutrition is not as good as I thought it was. I wrote down what I ate for 3 days then punched the numbers into fitbug. I should be at around 1600, but instead most days Im closer to 2000 which is maitenance. So no wonder the weight isnt moving.. I used to eyeball stuff, guessing calories but that doesnt work. My biggie is around 5-7pm when I am cooking dinner, I tend to pick. Like yesterday, when I came home from work I had a peanut butter and banana sandwich (tastes great, trust me) and a kit kat, thinking I would 'burn it off' in the circuit class. then i came home and had dinner on top of that. My macros are off too, Im finding it hard to get the fat to 30%, and psychologically thinking I would rather have a piece of bread than an avocado or nuts.. but at least I can see where Im going wrong now and I can change it.
I LOVE these. I ate one nearly everyday as a kid! My brother liked mayo and banana sandwiches which I thought were gross!
Good job figuring out your calories. Sometimes that's the hardest part - seeing it in black and white. Like you said, now you know what you have to do to change it. Nice looking workouts too!
Ew on the PB & banana sandwich! Hubby loves those but ew.
Quote:
Originally Posted by dixiechick
Im going to see Australia with my son tonite, I cant wait. The film was made in the state I grew up in so will be great to see the familiar sunburnt landscapes, and maybe Hugh Jackman with his shirt off...
Took me a minute to figure out you were talking about the movie, rather than the location. Let me know if it's any good! I'm a Hugh Jackman fan so I don't need much of an excuse (once it comes out on DVD).
The movie was great.. I got to see Hugh Jackman topless, tipping a bucket of soapy water over himself, sigh... But it was a real tear jerker too, the director obviously had an opinion on the stolen generation of aboriginal children, which was terrible. but I digress.
I have spent this weekend reading Tom's book, and its heavy going becuase so much of it is about the emotional side of eating. If you think (like me) that you have a unique excuse as to why you are not losing, he hammers it home that there are either excuses, or results and you cant have both. Im applying what hes saying to not only my approach to fitness, but also to my current state of employment and other things in life I tend to make excuses with.
In regards to the nutrition and exercise part, it is fairly basic, and the info in NROLW and Leigh Peele's FLTS is much better for nailing the specifics in regards to training and eating. But the psychological stuff in Tom's book is great. Normally I zip through books, but I am taking this one slowly.
Fat loss is really about a calorie deficit. I keep trying to trick myself out of that one, thinking if I eat copious amounts of healthy vegies, protein, fats and fruit it wont matter. but it does.. if it still means im in a surplus of what i need at the end of the day. I think I am starting to get it now..
Going to the gym tonite to do circuit classes. My ITB is a bit tender on my left, so I will try foam rolling before I go. I think it is from the deadlifts, I must have been favouring my left side more with the dumbell. will make sure I do them with the barbell next time to correct any imbalances.
Did the circuit class on Monday, but there was a lot more running than usual. We went for a run outside and that was a new stimulus.. My left ITB is still feeling a bit tender, tried to foam roll it, but I wimped out at the pain. My body is taking a while to get used to 2 circuit classes and 2 weight training sessions, so I think I may change to 2 lifting and 1 circuit class, and then a cardio session in the gym to see how things go. THis is the second week I have DOMS lasting a few days and maybe I am overdoing things.
eats have been good, I am now writing down everything I eat, and it is making me pause before I eat it. Weighed myself today and I am 2 pounds up, dissappointing, but I am hoping it is water weight/muscle.
Keep thinking about Obama's speech, very motivating.
Yes, Hugh is rather magnificent..
Went to the gym last night, did 30 min on the eliptical, then 12 min on the treadmill walking/running and that was enough. I might trade the 1 hour walking I normally do for 30 minutes of hard work, and see if that shifts the pudge. It also helps listening to classic 80's Kylie Minogue. Have to try really hard not to sing along to it, but I did have a huge grin on my face because her songs are so camp.
Did weights today
Stage 1A Workout 2
Squats
2 x 15 with 20kg bar.
Seated Row
1 x15 20 kg
1x 5 26kg then back to 20kg for the rest
Pushups (alternated with seated row)
1x12
1x11 on smith machine at mid thigh height. these were really tough today, though slightly easier when i narrowed my shoulders and really focussed on getting my boobs to touch the bar.
Step ups on weight bench
1 x 12 with 2kg
1 x 14 with 2kg I really dislike these, not letting the leg touch the ground between reps is killer
Swiss ball jack knifes
couldnt get it together today, so did 2x15 swiss ball sit ups
then 12 minutes on the eliptical
Not going to the circuit class tonite, it really takes it out of me for the next day or so, and it is starting to impact on my energy to do weights, so will do it on Monday only, and aim to do NROLW 3 days a week.
lol, maybe you call 'camp' gay in the US. No offence to anyone by the way. While i was at university I used to do bar work in a gay bar, and anything 'camp' was music by either Kylie Minogue or Madonna which would send every man and woman onto the dance floor shaking their thang. We have another saying, if you suspect someone is gay, then you say their actions are 'as camp as a row of tents'. Gay bars are a lot of fun when youre 20, the men are very cute (but not available) no one hassles you and you can dance like no tomorrow. ahh, thats where my youth went.. and my parents never knew..
got to the gym today around 9 30 am and it was empty. It really pushed to lift higher today and to watch my form in the full length mirrors. I was visualising myself when I will be stronger and leaner and it really helped. I even grunted at one stage! Lift like a woman, sound like a man
Stage 1B Workout 2
Deadlift with barbell
20kg (bar) x 15
25kg x 15
Lat pulldown
28kg x 15
35 kg x 7 28kg x 8
Shoulder press
6kg db x 15
6kg x 15
Lunge
8kg db x 15
8kg db x 15
Swiss ball situps
2 x 15
15 minutes on eliptical at HR 154.
It felt really good today. I love that I can lift a little more each time. I am really looking forward to next week, going into the smaller rep range.
My husband doesnt have rugby today, as the local pitch looks like a swamp that hippose wold like to hang out in, so a lazyish day today. Trying not to think about next week, its photo time again...
Calling something Camp(y) here means something like it's so bad it's good. My example of that would be the original Beverly Hills 90210 show. LOL Or any TV show that's on right now!
so no hot water, although the shower works we are all walking around with blankets. tomorrow will be a nightmare for DH as he works from home, and a carpenter is putting in new kitchen cabinets, the plumber will be working on the pipes and an insulation guy is putting in loft insulation. will feel like one of those home makeover shows... but at least it will be warm. I have been cleaning cupboards, getting rid of dodgy crockery and pots and assorted kitchen stuff we never use as well as chucking out old jam jars with tiny amounts that have been living in the back of the cupboard. so quite industrious, and then circuit class tonite so i can run around and warm up. DH wanted to go to my fav restuarant with the kids for dinner but I said no, I really want to do my circuit class and I know I would undo what I have done so far.
. I wrote down what I ate for 3 days then punched the numbers into fitbug. I should be at around 1600, but instead most days Im closer to 2000 which is maitenance. So no wonder the weight isnt moving.. I used to eyeball stuff, guessing calories but that doesnt work. My biggie is around 5-7pm when I am cooking dinner, I tend to pick. Like yesterday, when I came home from work I had a peanut butter and banana sandwich (tastes great, trust me) and a kit kat, thinking I would 'burn it off' in the circuit class. then i came home and had dinner on top of that. My macros are off too, Im finding it hard to get the fat to 30%, and psychologically thinking I would rather have a piece of bread than an avocado or nuts.. but at least I can see where Im going wrong now and I can change it.
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