This month I signed up for CrossFit Open and I have been really excited about it. I had first workout last Saturday and I was really pleased that I actually managed to RX it. Even I didn’t finished it on the time cap. I thought I need to scale everything as I still need to master quite a few main CF WOD movements like pull ups, double unders, tows to bar name a few. The atmosphere in our box was fantastic and really supportive and my result 161 reps was in UK top 44% in my age class, what is not bad for “old broken bird”. I expect I drop somewhere bottom of the leader board soon as already in the next WOD there are muscleups/chin ups – neither of them I can do. So there is something to aim for the next year. Hopefully keeping up with “Project 30” will help me achieve those movements one day .
Today was my weighing/measuring day and pat on the back – it has been another good month – 1.9kg gone, (5.2kg altogether) and 5cm gone from hips. It has been much tougher months, lots of stress because of work and just generally speedy life. I had few days, when I couldn’t just stick to the food I planned to eat and ended up stuff my face with sweets, which didn’t really fit to my daily allowance. Luckily I didn’t drop it all, but picked my regime up next day and it seemed that not too big damage have been done.
I need to refresh some of my tactics, so from next week:
- I will try increase my protein intake. Quite often my calorie count is almost spot on, but my macros are all over the place and I end up eating half the amount of protein, what I actually should eat. Last couple of days I’ve done protein smoothie after my 6am CrossFit class and it has filled me up so I’m not ending up ravenous by 12am at work and can quite comfortably carry on until 1pm before having my lunch. My favorite SMOOTHIE was following:
1 carrot – cut in chunks
1 orange – peel and break to sectors
2 stalks of celery – cut to chunky pieces
1/4 of the mango flesh
200ml unsweetened almond milk
1 frozen banana – cut in chunks
unflavored protein powder – 1 or 2 scoops, depends how much you want or omit altogether if you not bothered about your protein intake
Put all in blender, mix and VOILA – you have most glorious colored smoothie, full of all goodness from veg and fruit
- I will keep prepping my lunch and always have some food with me at work so I won’t be tempted to have unplanned snacks.
- Get better in listening my body and stop when full!
- Trying harder to get my 7 hours sleep!
- Additionally to my daily exercise, try to do 10000 steps a day.
- I haven’t done much mobility exercises recently, I really need include daily stretching into my day
Saying all that, I still plan to have my occasional treat, like this Rice Pudding. Honestly I never thought I will like rice pudding and I had such bad memories of it from my nursery days. I really hated it and never chose to eat it voluntarily. But my passion for the new recipies won and I gave a try to this Scandinavian style rice pudding and it tasted divine, I couldn’t stop, when I felt full!!
300 g pudding rice (can be replaced with Arborio rice)
2 tbsp. butter
1 litre whole milk
1tsp vanilla extract
- Rinse the rice under the cold water in a sieve and drain. Bring 600ml of water to the boil and then add the rice, butter and salt. Cook on a medium heat until all the water is gone, stir occasionally.
- Add the milk, vanilla and sugar and bring to the boil, keep stirring all the time. Boil few minutes and then turn the heat down and leave to simmer gently for about 30 minutes until it’s thickened. Stir occacionaly.
- It’s ready to serve, when it’s nice and thick to the point where it takes few seconds to drop from the spoon
- Serve from the cereal bowl with your choice of topping. I had it with plums stewed with brown sugar, cinnamon and extra sprinkle of brown sugar and some full fat crème fraiche.
- Other toppings to try is golden syrup, treacle, honey or fresh berries.
- I love it best when it’s really hot, but it’s can be eaten cold if you prefer.