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runthreeseven

.living well.

 

I’ve been training long enough now to know my limits… Knowing those boundaries and how far your body can be pushed is a great thing, but knowing when your mind is syking you out of what you need to do to push those boundaries is what makes a good athlete a great one.
You will not always win the battle over your mind; it’s strong and after many years of getting it’s own way – your subconscious is not used to piping down and playing second fiddle to the way you desire to be… So that’s when you need to dig deep and pull out a little extra.

This morning I had a particularly gruelling workout that I’ve designed not to burn calories, not to shape my physique a certain way, but mostly to push me further than I thought possible each and every time I set out to begin it. I wake up in anticipation and dread in equal levels; I so badly want to smash through it but I know how much physical pain I need to put myself through to get to the other side…

So that’s when I need a little extrinsic motivation; playlists, an extra 5 minute warm up to get myself in the zone, but this morning – I watched this video (again – it’s a favourite) and remembered EXACTLY why I do what I do and I hope that it gives you that clarity and determination that it brings me…

“Now if you are going to win any battle you have do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon, and night. But the body is never tired if the mind is not tired.”
-George S. Patton, U.S. Army General, 1912 Olympian.

 

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Anyone who is lifting weights knows (or should bloody well know by now) how important protein is. But you’ll find that it is frequently overlooked by everyone else as an important diet staple; people rarely get enough of the good stuff.

Fact is that eating protein WILL lean you out. If you’re holding onto excess weight it’s likely it’s because you are not getting enough protein and too much carbohydrates… But as this is not diet boot camp – I’m not here to chastise but merely to share with you my new favourite CheatWithoutCheating meal. I’m thinking about making this a regular thing if anyone is keen on seeing follow-up recipes of the like.

Today I’m bringing my carbonara craving cheat to the table; both proverbially and physically.

Behold… The Chicken Carbonara Omelette!

With all the nutritional benefits of fresh vegetables, lots of proteins from meat, and of course eggs. These are so simple to whip up; I could do it backwards with my eyes closed and hanging upside down, so even the most inept kitchen clutz could figure it out. Takes about 10-15 minutes all up and yes, it tastes nice reheated the next day (no excuse to not smash loads of protein in your dinner and your breakfast).

I am not a big fan of heavily creamy dishes, but from time to time I miss the comfort of a creamy pasta… So this helps curb the cravings.

Ingredients:  (Makes one serve)

1 Whole Egg

2 Egg Whites

1 Tsp Light Ricotta

Parsley (fresh or packaged herbs, personal preference)

Pepper (to taste)

1/2 tsp minced garlic (adjust according to preference)

1 Tblspn Thickened Light Cream

150g Chicken breast (oven baked – and prepared in thin strips)

2-3 mushrooms (sliced)

15g Parmesan Cheese (shaved from the block is the best!)

  1. Prepare chicken by either cooking on the stove or baking it in the oven (I literally just place the breast in the oven till it’s white all the way through, but covered in fresh herbs first) and when it’s cooked through, break up into thin strip like pieces.
  2. Heat non stick fry pan. Add mushrooms, chicken and minced garlic. Allow mushrooms to soften, then add cream. Allow the chicken and mushrooms to soak the cream and then take off the heat.
  3. Add the whole egg, two egg whites and ricotta into a bowl and mix (this is the best base for an omelette I have found so far). Add parsley and pepper to taste.
  4. Heat non stick fry pan and add the omelette mixture, allowing it to cook 70% and then add the chicken and mushroom cream mix to one side of the omelette.
  5. Once the eggs have cooked through; fold the omelette in half. Sprinkle the cheese on top to finish.
  6. Serve and eateateat. Seriously, it’s so good you’ll be all “Pasta Who? Carbs??? What the fuck are carbs?”
Nutritional Information:
Calories:    359
Protein:     57 grams
Carbs:         5
Fat:              11

Lately I’ve been trying to modify my diet to find out what seems to be keeping weight on my midsection (bastards!).
Currently I’m in the gym morning and night roughly 5-6 times a week, so it’s safe to say that the weight I want to shift will come from my nutrition (80% of abs are made in the kitchen huh?!)

These are a few simple meals I’ve been eating (light in dairy, no processed carbs, no fun – just kidding)

There are no real recipes just thrown together but the basic gist of it is as follows:

 

Breakfast – I’m loving Healtheries Apple, Cinnamon and Almond muesli at the moment, soaked in apple juice/water overnight and add natural yoghurt and half a chopped apple – it makes a HUGE serving and keeps me full till lunch (that’s massive because I’m constantly hungry). It’s also high in fibre, has a decent serving of protein and healthy carbs to start your day.
I found it in the Health Food section of Coles and it’s about $6.50 a box, 6 servings in each – exxy but well worth it.

Lunch – Oven baked chicken (using fresh herbs and lemon juice coat the chicken, wrap it in silver foil and bake- it’s that easy) and sweet potato, spinach, mushroom, carrot and onion salad. Add feta if you need some extra taste.

 

Dinner – Lately I’m LOVING chicken stir fry. Stir fry mixed vegetables til soft, add chicken and a few splashes of Oyster/Soy sauce, fresh chilli and garlic.. I’m not having heaps of carbs at night – there are carbs in some vegetables (who cares?!) and the sauces you may use so be wary about the amount of sauce you do put into the dish but you can easily coat everything using 1 1/2 tblspns. Add a small amount of crushed raw cashews if your daily calories/macros allow. This helps add a crunch and fills you up. Water chestnuts are my go to staple for adding crunchy texture though so you mightn’t feel the need to add nuts.

Hope this gives you all some recipe inspiration. Will make more effort to update more often, I swear!! (Don’t hold me to this, obvs!)

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I feel like I start every entry off with an apology for being so slack lately.

Let’s face it, I’m not exactly ‘sorry’… I’ve been busy. Fuck you if you can’t forgive me.

And now go away… Yes, you, you judgemental human being, you cannot have this recipe, so piss off…

Okay, now that I only have the attention of you few kind souls who allow me and my gypsy tendancies to wander in and out of your lives from time to time, I will share the goods.

This is one of my go – to lunches … It’s easy to cook (I even let the fiance look after this one because it’s legitimately THAT hard to fuck up) and it’s sooo good on a bed of salad after a quick zap in the good ol’ work microwave at lunch. Now tell me what your excuses are for eating junk at work? Huh!?

Ingredients:

  • 500g turkey mince
  • 1 teaspoon Gourmet Garden garlic
  • 1/3 cup chopped fresh flat-leaf parsley leaves
  • 1 medium brown onion, finely chopped
  • 2 teaspoons sweet paprika
  • 1 medium granny smith apple, peeled, grated
  • 1/2 cup barbecue sauce (Masterfoods – reduced sugar/carb variety)
  • Tuscan herbs
  • Salad or steamed vegetables to serve

1. Preheat oven to 200°C/180°C fan-forced. Grease a 9cm-deep, 9cm x 19cm (base) loaf pan. Place mince, garlic, parsley, onion, paprika, apple and 1/3 cup barbecue sauce in a bowl. Mix to combine. Spoon into prepared pan. Press down firmly with the back of spoon to level top.

2. Bake for 30 minutes or until meatloaf is browned and comes away from sides of pan. Carefully drain juices from pan. Add Tuscan herbs to taste. Bake for 15 minutes or until cooked through. Set aside for 5 minutes. Serve with steamed vegetables and gravy or salad.

See ?? Simple.

And delicious!

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Breakfast for me is almost ALWAYS oats especially when at work.
I’ve usually trained in the morning already and am craving a carb fix by 9:30am.
I have Weightwise Oats because they have more protein and fibre than regular oats, I mix them up with water and a splash of milk.
Lately I’ve been adding 1/2tblspn of Almond Spread (calorie dense I know but it makes the meal twice as filling) and a tablespoon of sugar free maple syrup by Queens which you can find at Coles (recommended to me by the stunning @leislfit on twitter)
I actually crave this every morning and I am not really the type of person to be comfortable eating the same thing over and over again but oats have been my go-to staple for breakfast for a couple of months now.

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