Sunday, 23 April 2017

Turkey & Sweet Potato Breakfast Bake

Well, hello there April 2017 from Los Angeles, CA.


I have decided to start this blog up again and share some recipes and exercises that I have enjoyed recently - along with various other parts of my life that are notable.

Today is Sunday and I was motivated to do some baking & meal prep.  After being inspired by my own blog's Pinterest Board, I set out to make the recipe below in the hopes that I can enjoy it as a breakfast bake over the next week.

I really hate cooking breakfast in the morning (I no longer own a microwave to make easy oats 😒) so this should make things much easier.

Sweet Potato & Turkey Bake

1 onion (red or white)
500g mince/ground meat (lamb, beef, pork & chicken all work well)
2 medium sweet potatoes
2 eggs and a further 2 egg equivalent in egg whites only
1/2 can of coconut milk
Herbs/ seasoning to taste
A small handful of finely chopped peanuts or pecans

Chop onion into small pieces and fry with meat until no pink bits left in meat.
Add seasoning to taste.
Peel & grate the sweet potatoes.
Mix grated sweet potato with mince mixture and put in a casserole dish.
Whisk eggs & coconut milk together.
 Add some cinnamon & nutmeg to taste.
Pour over mixture in casserole dish and cook in moderate oven for approx 40mins or until skewer comes out clean.

This is 4 portions.
It freezes well and also keeps well in fridge for 3 days.
Enjoy!


I am super excited to feast on this tomorrow morning and I hope that you enjoy it as well.  There is definitely room for additions and changes, so you can really take this recipe as a template and make it your own over time.   


Happy Sunday to you!

Tuesday, 5 January 2016

The NOT so fun stuff


This morning, I woke up excited to discover that my lower back pain seemed to have gone away.  I spent about an hour last night, stretching, rolling, balling my legs / glutes / everything - and what do you know, it worked, obviously (<-- sarcasm).
Over the holiday period I had definitely been putting in the time and hard work with training, but neglected to mobilize and help with recovery as much as I usually try too.

Lesson learnt.  I have to take care of this 30++ body.

So, even with my lower back pain subsiding, the rest of my body feels a little beaten up.  I had written out my plan yesterday and decided to just crack on and do what felt good.
As soon as it stopped feeling good, stop.

With Monday usually being a heavy leg day (of sorts), Tuesday I focus on my core and upper body strength.

Warm up:
Skipping practice & rotator cuff exercises
Hollow hold with PVC + Arch hold with PVC
Hollow rocks with PVC + Arch rocks with PVC
Lat activation on bar + Static open & close on bar

 Strict chin ups + beat swings (sort of like kipping but less bend at the hips)
Wall climb + shoulder taps
HSPU strict practice
HSPU kipping practice
Ring rows + push ups
Dips + free handstand practice (both of these SUCK for me)

Then today I finished off with some mod dragon flys, hollow cast pulls and hollow rocks / v ups.
I would usually do a WOD, but, not today.

Body weight exercises are so frustrating for me.  I feel the burn and I feel exhausted to the point of muscle failure, but I am not out of breath or sweating profusely.  I often feel pretty dejected and like I haven't 'worked' when I leave the gym - but, after sticking with it, I can definitely see and feel improvements.
I guess, this isn't really the FUN stuff that most Crossfitters / athletes like to do.  It is way more fun learning to do butterfly pull ups or kipping HSPU or throwing a barbell around - but, I need this in my program.  I KNOW it is doing my body good.

The WOD over at crossfit looks pretty decent tonight so I might go over for the 6.30pm class and have a play around.  I know tomorrow is a long cardio grind day (no weights, just building an engine) so I feel fine knowing I can spend a bit more energy today. 

Here I am with the girls on NYE.  How lucky am I to have such babes as friends :)