As with any exercise, diet is important; It's doubly important when you suffer from digestive issues like I do. You need to make sure you eat the right amounts of protein, carbohydrates, and fats. You can't do that with ready meals. No way. No how!
Friends are constantly amazed that I don't own a microwave. It's not that I am living in the dark ages. I used to have one but used it so little that I decided not to bring it with me when I moved. Why not?
We'll mainly because I can cook as quickly using traditional methods as most people can using the microwave.
For example, take dinner on a training night; normally lots of boiled rice and turkey in sweet chilli sauce. How long does it take to cook rice in a microwave? about the same amount of time as a pot, and whilst thats being done I chop up the turkey, and griddle it in a hot dry pan. The heat ensures that the turkey is sealed on the outside leaving all the protein, and fats sealed within it. lastly, chuck some vegetables in a pot of boiled water and leave them there for 2 mins. Drain them and dunk them in cold water. Add the vegetabled to the turkey and cover in sweet chilli sauce, shave some ginger on to it. Drain the rice and serve...sorted. Total time: 18 mins.
Ok so if you used the microwave you have to throw a tiny plastic pot in the bin whereas with my method you have to do some washing up, but I know exactly what I am eating and I control my portions; so I can increase the protein/carbs as needed.
Secondly, cooking gives you time to relax, you can work out some stress whilst you are battering out the turkey; you can deep breathe whilst stirring the rice...its almost catharcic
Feel free to leave a comment!
Showing posts with label relaxation. Show all posts
Showing posts with label relaxation. Show all posts
Sunday, March 01, 2009
Thursday, February 19, 2009
from deepest darkest Peru...
Sometimes even the most positive of us has deep dark thoughts that do nothing for our demeanour, social life or work life. It's a fact of life that at some point you will get stressed beyond your abilities to easily shrug it off. This week has been one of those weeks for me.
I've been in a pretty foul mood all week. Culminating last night in an inability to even concentrate on lifting weights, something which I normally find helps clear my mind. I almost dropped a 120Kg stack of weights when in the middle of straightening up for a leg press I just gave up.
After that it was downhill for the night, I could press less and less weight, even things which I normally find easy were a struggle. Although, looking at the state of my hands you'd think I did more last night than I do normally...
No-one. Absolutely no-one can go through life without venting occasionally, always being switched on and always giving 100%. Occasionally you have to give a little. I struggle to allow that to happen. I very rarely take my full quota of annual leave at work - in fact, in the 6yrs since I have graduated, I've always carried at least 7 of my 20 days over. One year I carried 14 days.
Relaxation and venting are not in my nature yet I have to make them part of me. The blog has helped somewhat.
A good nights sleep seemed to help put things in perspective but more than that was a couple of good friends (you know who you are) letting me vent with them. I guess the next few days and the upcoming weekend will tell if I have truly de-stressed.
If not, theres always kickboxing!
I've been in a pretty foul mood all week. Culminating last night in an inability to even concentrate on lifting weights, something which I normally find helps clear my mind. I almost dropped a 120Kg stack of weights when in the middle of straightening up for a leg press I just gave up.
After that it was downhill for the night, I could press less and less weight, even things which I normally find easy were a struggle. Although, looking at the state of my hands you'd think I did more last night than I do normally...
No-one. Absolutely no-one can go through life without venting occasionally, always being switched on and always giving 100%. Occasionally you have to give a little. I struggle to allow that to happen. I very rarely take my full quota of annual leave at work - in fact, in the 6yrs since I have graduated, I've always carried at least 7 of my 20 days over. One year I carried 14 days.
Relaxation and venting are not in my nature yet I have to make them part of me. The blog has helped somewhat.
A good nights sleep seemed to help put things in perspective but more than that was a couple of good friends (you know who you are) letting me vent with them. I guess the next few days and the upcoming weekend will tell if I have truly de-stressed.
If not, theres always kickboxing!
Wednesday, February 11, 2009
When to realise your limits
Yesterday was a routine day of blood tests, being poked and prodded and various other tests that doctors could imagine. Or so I thought. I have recently moved to a new doctor and hospital so rather than just have the usual small amount of bloods, a whole gamut (ooooh fancy...I never thought I would actually use that word in a sentence) of tests were ran on me.
I'd planned ahead and had booked the day off work...good no problems there then. So this morning I woke to the residual stiffness from the DOMS mentioned a few days ago. So thought "Excellent, back to the gym today". When I got to the gym it seemed a bit busier than usual so the bikes were all used up... So I did my customary 3 second stretch and hit the weights.
WOW! what a difference that made. I was able to up my leg press from the usual 73kg to well over 100kg and bump up the reps to 30. Now, when you only weigh 58kg, I reckon thats pretty good going! Again, I was able to up my chest press to 60kg and increased the reps to 24. I was starting to get a bit worried...what was going on...how after no training for two days, no warm up and having quite a lot of blood taken was I able to do all this?
I'm still puzzling this out to be honest. With the lack of blood I should have been struggling for air as there is less haemoglobin to transport oxygen to muscles. Blood pressure is also lower as theres less volume of blood.
So anyway whats going on? The only thing I can think of is that because I didnt get the heart rate up, my heart was able to beat with a little more force to get the blood to where it needed to be. I really don't know why...answers on a postcard please...although a cheque would get my attention more!
Feel free to leave a comment!
I'd planned ahead and had booked the day off work...good no problems there then. So this morning I woke to the residual stiffness from the DOMS mentioned a few days ago. So thought "Excellent, back to the gym today". When I got to the gym it seemed a bit busier than usual so the bikes were all used up... So I did my customary 3 second stretch and hit the weights.
WOW! what a difference that made. I was able to up my leg press from the usual 73kg to well over 100kg and bump up the reps to 30. Now, when you only weigh 58kg, I reckon thats pretty good going! Again, I was able to up my chest press to 60kg and increased the reps to 24. I was starting to get a bit worried...what was going on...how after no training for two days, no warm up and having quite a lot of blood taken was I able to do all this?
I'm still puzzling this out to be honest. With the lack of blood I should have been struggling for air as there is less haemoglobin to transport oxygen to muscles. Blood pressure is also lower as theres less volume of blood.
So anyway whats going on? The only thing I can think of is that because I didnt get the heart rate up, my heart was able to beat with a little more force to get the blood to where it needed to be. I really don't know why...answers on a postcard please...although a cheque would get my attention more!
Feel free to leave a comment!
Monday, January 26, 2009
how to spot a cyclist
Ok...so its not that difficult normally, they are the ones that just shot across a red light with little regard for your, their or anyone elses personal safety. But there are ways and means of spotting them whilst they are not on the deadliest (and therefore one of the coolest) modes of transport.
Take a look here at our regular cyclist. You will note that his proportions are all wrong.
In case you were wondering...thats me!
Feel free to leave a comment!
Take a look here at our regular cyclist. You will note that his proportions are all wrong.
In case you were wondering...thats me!
Feel free to leave a comment!
Tuesday, January 20, 2009
R'n'R
No, it's not some new fangled type of House/Dance/Blues fusion music. Simple old Rest and Relaxation/Recouperation. I've written a few times about it, but I think this post will be a little different.
Rather than the old tried and tested "get away from it all" methods - which are just impractical if you have any sort of life at all. I'm trying a few things to help me rest and relax a little better.
Caffeine is never going to help you - even if you are immune to the effects of several ristretto's (ristretti is actually more correct but hey this is the InformationSuperOfficeNet after all) a day your body will still have some physical effects from all that caffeine in it. The same goes for all the other foods, drinks and chocolate you shove in there (yes chocolate is so important it deserves it's own category).
I am by no means advocating a move towards being a vegetablist - I like steaks, burgers, chicken, pork and the like too much to ever give that up. Instead there are a few techniques that might help me (and you) relax a little more without the need for inducing a deep weekend sleep with 8 pints of Stella Artois/Peroni (only if I am rich that week).
The simplest is breathing. Listen, I know we all breathe, if we didn't there would be a daily epidemic of people turning blue and falling over in offices, creches, shops and the like...but when you sit and think about it, you don't breathe deeply, you breathe the least amount that you can get away with. Social conditioning might have something to do with it (how many times did your parents say suck in that belly - was it just mine?), magazines all make us think having six packs is normal, and if you are lucky to be skinny like me then you arent helping either because you are probably making everyone else feel self conscious about their stomachs.
WARNING: First things first, switch off the iron/pots and pans/oven - there's a danger you might fall asleep when you try this.
So, to overcome the postural problem -yeah you, get yourself sat back and stop leaning over your keyboard - lie down, on a nice comfortable bed, couch, floor. Hands anywhere they feel comfortable and wont get you dirty looks from your partner. Now breathe, not like you do every day, but deep as you can start by breathing with the top of your lungs, and when you feel your rib cage wont go any further, breathe with the diaphragm so it expands out too.
There, doesnt it feel better to get loads of air into your lungs? Try it twenty or thirty times, bet you it works. I bet you it also makes you feel a lot more tired than you thought it would - who would've thought breathing was so tiring.
Oh, cripes....I forgot to say...Breathe out slowly...
Feel free to leave a comment!
Rather than the old tried and tested "get away from it all" methods - which are just impractical if you have any sort of life at all. I'm trying a few things to help me rest and relax a little better.
Caffeine is never going to help you - even if you are immune to the effects of several ristretto's (ristretti is actually more correct but hey this is the InformationSuperOfficeNet after all) a day your body will still have some physical effects from all that caffeine in it. The same goes for all the other foods, drinks and chocolate you shove in there (yes chocolate is so important it deserves it's own category).
I am by no means advocating a move towards being a vegetablist - I like steaks, burgers, chicken, pork and the like too much to ever give that up. Instead there are a few techniques that might help me (and you) relax a little more without the need for inducing a deep weekend sleep with 8 pints of Stella Artois/Peroni (only if I am rich that week).
The simplest is breathing. Listen, I know we all breathe, if we didn't there would be a daily epidemic of people turning blue and falling over in offices, creches, shops and the like...but when you sit and think about it, you don't breathe deeply, you breathe the least amount that you can get away with. Social conditioning might have something to do with it (how many times did your parents say suck in that belly - was it just mine?), magazines all make us think having six packs is normal, and if you are lucky to be skinny like me then you arent helping either because you are probably making everyone else feel self conscious about their stomachs.
WARNING: First things first, switch off the iron/pots and pans/oven - there's a danger you might fall asleep when you try this.
So, to overcome the postural problem -yeah you, get yourself sat back and stop leaning over your keyboard - lie down, on a nice comfortable bed, couch, floor. Hands anywhere they feel comfortable and wont get you dirty looks from your partner. Now breathe, not like you do every day, but deep as you can start by breathing with the top of your lungs, and when you feel your rib cage wont go any further, breathe with the diaphragm so it expands out too.
There, doesnt it feel better to get loads of air into your lungs? Try it twenty or thirty times, bet you it works. I bet you it also makes you feel a lot more tired than you thought it would - who would've thought breathing was so tiring.
Oh, cripes....I forgot to say...Breathe out slowly...
Feel free to leave a comment!
Sunday, September 21, 2008
Brake! Brake! Brake! Power on!
21st September 2008...a quiet day in the countryside, in the distance you can hear birds tweeting in the autumn sunlight. We are in a conference room, surrounded by racing memorabilia. Up at the front the Chief Steward is telling us the rules for the day. He's being lighthearted about the rules but making sure we understand the severity of breaking them.
We file outside, put on our helmets and get our instructors paired with us. We're about to race round scotlands only touring car circuit. As I get in the car, my instructor sets the rear view mirror so he can see out the back - he explains that I wont be using that mirror and I have to learn to use the door mirrors instead as the formula 3000 car I will be in next doesnt have a windscreen, never mind a mirror attached to it!
We file into the pit lane one by one, lined up at the end of the lane waiting our green light...car number 7 gets off first, then 4...closely followed by 6 and then me...number 5. I bring the revs up to 3000 and wait...wait...as I drop the clutch I can feel the wheels scrabbling for grip but not quite spinning.
The first corner is close to the entrance but even still we are doing 50mph and have to go hard on the brakes, the car dives on to its front wheel as the weight transfers from the back. I can feel the car trying to pull left as I turn right and down the hill, on the accellerator now. Swing to the left, brake for the corner turn right, power on to pull up the hill and a quick left right throught the chicane. Now a long left hander, working up through the gears, hitting 125 on the curve before quickly getting on the brakes using the gears to help slow down quick....quicker that hairpin is tight and quickly approaching...Whew, slowed enough, full lock to the right, second gear ready and foot down bring on the power nice and smooth, you can feel the turbo kicking in!
Quickly through the gears up to 6th along the start straight. One lap down...two more to do...and thats practice over.
Our instructor then takes us back out in the same car to show us how to improve. Listening to him intently I manage to get my time down even further.
Now...its time for the formula 3000 car. Its a modified one with a 1000cc race bike in it. Thankfully I get the ferrari red one (thats made my day). This time starting the car isnt so easy as turning a key, first you need to ensure the water and oil pumps are on, now, select first gear using the paddles. Clutch down until the gear selector flashes at you..as you press the start button the engine roars into life, the carbon fibre silencer (what little there is of it) doesn't do much to dull the roar of the engine.
Gingerly lifting off the clutch (theres no biting point on it at all) so as not to stall I peel out of the pit lane, the training car was quick but this is quicker. I bring the engine up to 12000rpm before changing to 4th, on the brake ready for the first corner, the car turns in sharply, this time no roll at all. I can feel all the grip transfer to the left tyres as I turn right, on the power again and a smooth transfer to the left, accellerate again and then lift off, turn right and power on. Catching the apex just right to swing me out to the left. Keep the car in 3rd and power on up the hill drifting right, now aim for the kerb on the left dont touch the brake till you are on the apex, the steering goes light - the apex is right on the crest of the hill, its do or die time, foot down accellerate hard and turn right so the car swings on the opposite kerb and maintains the line.
Smooth now, up to fifth, brake again for the right hander before the long left, take a lazy right so you are on the left, now drift across the track. The hairpin approaches at dizzying speed, only 50 metres from its apex i hit the brake and come down the gears, 6th, 5th, 4th, 3rd, turn hard right - cross the arms get full lock, right hand front tyre is almost on the grass, power on...4th, 5th, 6th, watch the crew for my lap time...keep your mind on the track Mauro...you've still got a race to finish! As I turn my head back to the track I can feel the force of the wind trying to move my head this way and that...130mph less than 3 inches off the ground is exhilirating....the sound of the engine fades to the background all there is is the track and the car in front...
Lap by lap my times come down, I pass a few cars, until my confidence is knocked...Coming up the hill to the chicane too quick I almost run into the back of a slower car, I slam on the brakes but because the car is travelling so fast when I hit the crest the wheels lock up...I lose ground because I've gone wide..damn it! Quick, get back to the racing line...2nd, 3rd, 4th, 5th, 6th don't let the car or track scare you Mauro, you've got to get it done! My times start coming down and down and down..by the end of the day I've taken 17seconds off my laptimes. I'm happy with that. Its time for a well earned drink and the prize giving.
I didn't win anything but I'll have a fantastic memory. I am home now, the smell of oil and fuel is in my clothes and on my hands...I don't think I will be able to sleep tonight without thinking of the race.
We file outside, put on our helmets and get our instructors paired with us. We're about to race round scotlands only touring car circuit. As I get in the car, my instructor sets the rear view mirror so he can see out the back - he explains that I wont be using that mirror and I have to learn to use the door mirrors instead as the formula 3000 car I will be in next doesnt have a windscreen, never mind a mirror attached to it!
We file into the pit lane one by one, lined up at the end of the lane waiting our green light...car number 7 gets off first, then 4...closely followed by 6 and then me...number 5. I bring the revs up to 3000 and wait...wait...as I drop the clutch I can feel the wheels scrabbling for grip but not quite spinning.
The first corner is close to the entrance but even still we are doing 50mph and have to go hard on the brakes, the car dives on to its front wheel as the weight transfers from the back. I can feel the car trying to pull left as I turn right and down the hill, on the accellerator now. Swing to the left, brake for the corner turn right, power on to pull up the hill and a quick left right throught the chicane. Now a long left hander, working up through the gears, hitting 125 on the curve before quickly getting on the brakes using the gears to help slow down quick....quicker that hairpin is tight and quickly approaching...Whew, slowed enough, full lock to the right, second gear ready and foot down bring on the power nice and smooth, you can feel the turbo kicking in!
Quickly through the gears up to 6th along the start straight. One lap down...two more to do...and thats practice over.
Our instructor then takes us back out in the same car to show us how to improve. Listening to him intently I manage to get my time down even further.
Now...its time for the formula 3000 car. Its a modified one with a 1000cc race bike in it. Thankfully I get the ferrari red one (thats made my day). This time starting the car isnt so easy as turning a key, first you need to ensure the water and oil pumps are on, now, select first gear using the paddles. Clutch down until the gear selector flashes at you..as you press the start button the engine roars into life, the carbon fibre silencer (what little there is of it) doesn't do much to dull the roar of the engine.
Gingerly lifting off the clutch (theres no biting point on it at all) so as not to stall I peel out of the pit lane, the training car was quick but this is quicker. I bring the engine up to 12000rpm before changing to 4th, on the brake ready for the first corner, the car turns in sharply, this time no roll at all. I can feel all the grip transfer to the left tyres as I turn right, on the power again and a smooth transfer to the left, accellerate again and then lift off, turn right and power on. Catching the apex just right to swing me out to the left. Keep the car in 3rd and power on up the hill drifting right, now aim for the kerb on the left dont touch the brake till you are on the apex, the steering goes light - the apex is right on the crest of the hill, its do or die time, foot down accellerate hard and turn right so the car swings on the opposite kerb and maintains the line.
Smooth now, up to fifth, brake again for the right hander before the long left, take a lazy right so you are on the left, now drift across the track. The hairpin approaches at dizzying speed, only 50 metres from its apex i hit the brake and come down the gears, 6th, 5th, 4th, 3rd, turn hard right - cross the arms get full lock, right hand front tyre is almost on the grass, power on...4th, 5th, 6th, watch the crew for my lap time...keep your mind on the track Mauro...you've still got a race to finish! As I turn my head back to the track I can feel the force of the wind trying to move my head this way and that...130mph less than 3 inches off the ground is exhilirating....the sound of the engine fades to the background all there is is the track and the car in front...
Lap by lap my times come down, I pass a few cars, until my confidence is knocked...Coming up the hill to the chicane too quick I almost run into the back of a slower car, I slam on the brakes but because the car is travelling so fast when I hit the crest the wheels lock up...I lose ground because I've gone wide..damn it! Quick, get back to the racing line...2nd, 3rd, 4th, 5th, 6th don't let the car or track scare you Mauro, you've got to get it done! My times start coming down and down and down..by the end of the day I've taken 17seconds off my laptimes. I'm happy with that. Its time for a well earned drink and the prize giving.
I didn't win anything but I'll have a fantastic memory. I am home now, the smell of oil and fuel is in my clothes and on my hands...I don't think I will be able to sleep tonight without thinking of the race.
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