Roasted Vegetables, WODS and other odds and ends.

Just incase you all thought I was lying about the oven not working and was just too lazy to cook….

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Anyways.. Thankfully that little debacle is now over and normal cooking has resumed.

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I am having a little love affair with roasted vegetables lately. I can’t stop making them and adding it to salads… tonight I cooked up:

cauliflower, carrot, yellow pepper, zucchini and beetroot…I cooked it in coconut oil and salt and added it to a huge green salad with chicken breast. SO GOOD. So simple and perfectly delicious post WOD.

Today I  started with Deadlifts and then did:

50 burpees

10 dumbell split snatch

40 burpees

10 dumbell split snatch

30 burpees

10 split snatch

20 burpees

10 split snatch

10 burpees

10 split snatch

I think I made this up a few months ago… I can’t remember actually but I am pretty sure I never took it from anywhere. Its a really great workout! This is the second time I’ve done it.

I’ve been noticing lately  a lot of people who look for the bad things in life, and complain and try and bring others down. I have no idea why anyone would want to waste their time with things like that. Its pointless… it just brings negative energy into everyone’s life. I have learnt to not take it to heart… spend your 20 minutes being annoyed/ upset/ whatever.. and then move on! They are the ones that need to live with negativity in their lives. You move on… get on with it, spread the joy and the love 🙂 Life is too short to get upset by negative people.

HAPPY DAY

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Scotch Eggs

Happy day…!! Especially to my little sister who turned 26 today!!!! God.. 26. and you’re my LITTLE sister.

I’m old.

I’ll maybe go gorge myself on some Paleo hot chocolate. Oh wait.. I already did that about an hour ago.

( a few buttons of 100% dark chocolate melted into hot water + coconut milk= WINNER)

On Friday I did the First Ever Israeli HERO WOD in support of the Michael Levin Lone Soldier Center. A bunch of crazy AMAZING guys and girls are running Tough Mudder next month, in support of the Lone Soldier Center. You can check out the details here to donate to this  special charity.

The WOD was ridiculous… 1km run and then EIGHT rounds.. yes thats 8…. of 21 burpees 21 sit ups and 2 thrusters.

It was a really fun day, a lot of sweating and swearing. ( well I can only speak for myself about the swearing part…)

On an unrelated note…

Here are some scotch eggs… A great paleo snack/ breakfast/ lunch/ dinner… whenever. You know I don’t like defining my meals. Food is food!

Step 1:

Boil an egg

Step 2:

mix up some ground beef with freshly chopped sage, garlic powder, salt and pepper

Step 3:

Cover the boiled egg in the meat

Step 4 :

bake until done

Step 5:

Devour

 

Sage Burgers and a WOD

Hey everyone!

Sorry I have been AWOL the last few days…

Wednesday I had a 25 hour fast which left me pretty exhausted. I usually fast pretty well but this year I started off with a headache so it kinda all went downhill from the start. The day of Yom Kippur nobody in Israel drives. NOBODY. Its pretty amazing. Its not law or anything.. its just tradition. So people ( those who aren;t praying alll day and night) take to the streets on bikes, walking around -dogs, kids, everyone! I even saw a picture on facebook of some guys who put a couch in the middle of an intersection and just hung out.

So after Yom Kippur it was back to work and Working out!

Yesterday I did this great Wod:

12 min AMRAP ( as many rounds as possible in 12 minutes) of:

5 kb clean on each arm ( 12kg)

10 wall ball throws

10 burpees

10 double unders

It left me VERY sweaty and red in the face.

After that I did 50 strict pullups

Farmers walk with two 20kg plates

and finally I ended with some pistols ( 1 leg squat)

For the burgers:

I used 500g of meat

1 tablespoon of chopped sage

a sprinkle of salt, pepper, garlic powder

I mixed it all up, rolled them into 4 balls and put them into the oven at 180 degrees and FORGOT about them. oops.

So- not sure how long they should do for.. when I finally remembered them and ran downstairs in a panic they were nice and brown and tasted great. So- not very helpful on the how long to cook front… 🙂

I did some crazy baking last night.

Recipes will be up soon 🙂

Amy

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Apple Pie Cupcakes

Hello everyone!

Today I wanted to share one of my workouts. I like to keep things really simple:

Warmup- jump rope- double under practice

– glute activation and hip mobility drills

Then I did:

3 sets of 12 hip thrusts

3 sets of 10 dumbell split snatch

3 sets of 8 goblet squats

Then I did 3 rounds of”

15 burpees

20 strict pullups

15 sumo deadlift high pull

Then I did a ton of foam rolling… and done!

Now onto the cupcakes!

Apple pie cupcakes

½ C coconut flour

¼ C ground flax

¼ C almond flour

1 egg

1 cup coconut milk

1tbsp coconut oil

Baking powder

¼ c maple syrup

TONS of cinnamon

Spoon out batter, add chopped apple pieces, cover with more batter

Bake at 180 for about 15 minutes

For the Icing

Blend 5 medjool dates with a cup of coconut milk ( the full fat, thick and creamy part- if you open a can and leave it in the fridge the creamy will rise to the top).

Enjoy

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Amy

 

Why you should be Foam Rolling

Everyone should foam roll!

I view mobility work as a  fundamental part of my training. Its just as important as the work out itself.

Why??

Because mobility work is ESSENTIAL for injury prevention, dealing with aches and pains and to increase your athletic performance. There are lots of ways to do mobility work using exercises, stretches and specific equipment. Foam rolling should always ALWAYS be part of your routine.

Foam rolling is basically a way to do self massage and work on your soft tissue.

You pretty much just maneuver yourself on the foam roller and apply pressure to sensitive areas. I like to actively roll and intersperse with holding down onto a particularly tight area.

This works really well for releasing the glutes (i love to use the tennis ball here too), quads, hamstrings, calves, lats, shoulders ( this needs a bit more maneuvering), its GREAT for the Iliotibial band work ( that tight area above and to the side of your knee cap)

foam rolling on a tennis ball- that hurts! Some people say a tennis ball is too soft to be effective but I find that if I elevate my feet and have my back on the foam roller with all my weight on the ball- its pretty effective 🙂

Sometimes I need a little more than foam to get into my tight quads ( thank you squat cleans)

Self massage with an Olympic bar. That hurts.

For TONS of mobility ideas check out mobilitywod.com

What mobility work do you do?

Mango Pudding

I really like food. I think I get it from my parents. That and the dog obsession. Its in my DNA so theres nothing I can really do about it.. except eat and cook. And eat leftovers off other people’s plates. ( that can be a bit embarassing sometimes).

Food makes everything better – emotional breakdown right here..

Like when I get bruises from doing hang cleans coz CLEARLY my stupid elbows wont go up fast enough…

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I look like I’ve been punched with an iron clad tennis ball. 

BUT its nothing a little mango pudding can;t fix….

Oh Mango Pudding. You have my heart.

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3 tablespoons of coconut milk ( make sure to take the cream separated from the liquid) huh? did that sentence even make sense? If you pour a can of coconut milk into a tuperware and put it in the fridge, the liquid part will separate from the creamy part. you want the cream…

Blend it up in a blender with half a mango and leave it to sit in the fridge.. or freezer for  a different texture.

This is love.