Delicious Plant based fuel

The journey to becoming vegan has led to me to find the most delicious easily digestible training fuel that also smashes my daily nutrient goals: iron, Vit C, Vit E, Potassium.

And includes key minerals that many food diary aps don’t consider like magnesium, copper, zinc that are fundamental to a healthy nervous system i.e. chilled and balanced with good energy levelsโœŒ๏ธ.

I’m working hard to help share the knowledge that you have to fuel serious training and although you cut down on processed foods, you actually increase the amount of quality fuel (calories) you eat.

So yeap my recipes have calories! But they are all natural, wholesome, nutrient rich, delicious calories! Check it…

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Ingredients

1 pink grapefruit (skin removed)

1 large organge (skin removed)

70g frozen mango

5g root turmeric

5g root ginger

30g shelled hemp

10g milled chia

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Dance

This week’s body blast workout

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This was an epic workout. 2.5 hrs of strength training plus swim and steam. Covered all basic elements! Aristotle would be proud. That’s the whole in holistic: strength, cardio, air, earth (gym floor) and WATER. Lifting the body out of gravity and floating about in the pool after compressing it with loads of weights = BALANCE.

Swimming also allows you to see how hard you’ve worked and grounds your energy. Your muscles are on fire after repeatedly going to failure with weight training. Water brings them back down to earth, calms them and helps YOU acknowledge just how tired you are. (I think this can help avoid injury by not overdoing it later on in the day.)
1604-pool

If swimming isn’t your thing just getting in the sauna, jacuzzi or steam can have a similar grounding effect. Alternate hot (sauna or steam) with a cold shower (breathe through it! ๐Ÿ™‚ ) and your skin feels mwah! No words. 

Lungs, heart, stomach: all key bodily organs feel clean too! The best beauty and skin care products are: workout, swim, steam, cold shower and use natural oil on your skin whilst in the steam (olive oil, coconut oil, avocado oil). You won’t need any creams or foundations after and your skin will feel super soft.

Alternating hot and cold is an age old technique, ancient even, for aiding recovery from intense workouts, flushing away toxins and lactic acid. It feels incredibly detoxing to do it. Like it’s cleansing glands and rebalancing the nervous system (emotions too).

In cold season I’d do a workout like this no more than once a week if I’m dancing at the weekends and want to do classes like gymnastics as I need to be able to move lol! This sort of workout changes you, grows muscles, burns fat, challenges your psyche: it’s what’s known as a ‘beasting’ ๐Ÿ˜„. Body should be aching for days. You have to eat loads of extra protein, carbohydrates, fat and nutrition (as it affects your immune system too). You will be tired and unable to do everything you normally do, so account for it and do sedentary work the following day, even restrict socialising as you will be tired and need to rest.

(I trained on weds, I’m editing this Sunday morning and my body is still tired! Didn’t go out last night because of this workout.)

I went to my max for my energy levels this week. Only done squats every fortnight this summer as I play outside as much as possible. So the weight feels low. Enjoy. (more info on food for training Food Diary โ€“ what do YOU need to eat?

Barbell Squats

20kg 25 reps

40kg 20 reps

50kg 12 …

60kg 10 reps 4 sets

70kg 7 reps 2 sets

60kg 10 reps

50kg 10 reps (140)

Cardio

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10 min fast run 

Olympic Rings play around, leg raises upside down, turning body as repsetc

Chest press 

20kg 25 reps

30kg 10 reps 

35kg 5 …

30kg 10

20kg 15

Leg press (kinda lying down)

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40kg 20 reps 2 sets

80kg 10 reps 2 sets

90kg 5 reps 2 sets

100kg 5

Adductor 

40kg 10 reps 3 sets

Abductor 

40kg 10 reps 

60kg 10 reps 3 sets  

Deadlift 

25kg 10 reps 2 sets

40kg 5 reps 4 sets 

Rings play around 

Cycle 

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2.6km 8 mins. Go in at highest level possible around 44 RPM (yes slow and deep!) as I warm up I push the level to the max (on the ….. bikes) then cool off when I can’t take it anymore. 

Big Machines

Shoulder press 

40kg 5 reps 3 sets 

Low row 

40kg 10 reps 3 sets 

Abs 

Weighted twist 10kg 20 

Crunches 100 10 slow 10 fast

Weighted twist 10

V sit 20

Sit up 25

Leg raise 25 (100)

Splits 

1.5 min each side 

Weighted twist 10

Crunches 50

Straddle split 45 sec 

V sit 20

Sit up 10

50 crunches 

Weighted sit up

Bits and bobs

Handstand 1 min

No handed headstand against wall 2 min

Handstand half press up.

2.5 hours

 

 

 

Running log

  

7.4 mile run (12km) even jog pace 10 minute mile with first mile or so at 11 min. Saw this sunrise on route in Hackney. Did not expect it. Only when I got home did I realise how stunning it was!

Also want to share a quirk in case anyone gets this and thinks they’re on their own. I get very hungry on long runs (not met a runner runner who relates. I’m more of an all rounder runner than a runner runner and maybe my blood sugar hasn’t adapted). So started with a 2 mile run very slow, warming up, waking the muscles and joints up, waking the metabolism up and working out what my hunger needs are for the next few hours, then had a coffee and porridge, let that digest for 10 minutes but not too long and carried on my way. 

This is shock horror for many runners. Running with food in their stomach is vile and repulsive. But for me running on empty is vile and repulsive. Porridge is like sweet air to me; it’s digested before it hits the stomach. We’re all different and have to understand that we have varying metabolism and blood sugar needs.

My dad is a life long runner runner, marathons, the lot. He can’t understand what I’m talking about and looks horrified when I stuff my face with low and sometimes high GI carbs before a run. Same with an ex pro triathlete who took me on a 60 kilometre bike ride in the mountains in Abruzzo a few years ago; I had to stop and grab an emergency couple of glasses of milk because I felt so hungry I was too weak to carry on. He was astonished. I felt great after and continued to the end and he felt sick at the idea of milk sitting in my stomach whilst on a ride. Of course it wasn’t sitting it was digested in minutes!

I was so impressed with his ability to do DEEP cardio, those hills and mountains were around 1200m above sea level. Steep, deep cardio. And he’d just had a classic Italian breaky; espresso, some bread, butter and jam. Makes me feel weak at the idea! A light civilian carby breaky then 60km bike ride up mountains!?

The point is we’re all very different and feeling different can make you isolated like you’re doing something wrong and stop you training. I’m trying to demonstrate that we shouldn’t let shock horror looks on people’s faces (especially experts’) allow doubt to creep in. What I need to do is find or create a protein bar/snack that I can take with me and is soft enough to digest whilst out on a run.

Then I did 5.5 mile run. By the end of the 5.5 mile run I was ravenous and had a homemade smoothie and strangely enough it filled me up. Just for an hour. 

I say strangely because there was virtually no protein content or calories but lots of carbohydrates, vitamins, minerals and nutrition. Sometimes the ‘protein hunger’ can be a vitamin and mineral hunger. Maybe. Also you can continue training on a smoothie.

Outdoor Conditioning: 

  • 25 chin-ups 
  • 10 pullups 
  • 60 leg raises on parallel bars (40 of which are straddle leg raises and 20 straight leg). 
  • 20 step ups on high log.

Indoor (at home conditioning and light weights):

  • 200 crunches
  • 25 v sit
  • 100 press ups (inc. 20 triceps press)
  • 25 deadlift (25kg)
  • 30 shoulder press (16kg)
  • 20 bicep curl (2 x 8kg)
  • 20 standing row (15kg)

And a good stretch. All exercises broken down into however many reps I could do in a row. Breather. Then carrying on.

Felt good after! Clean detoxed and buzzing. Was supposed to be doing admin. Avoidance techniques can get you very fit.

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