Archive for January, 2011

Caveman Week 3

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The only change to report since last week is the waistline. I have lost a few pounds, but its hard to determine the fat loss to muscle building ratio as I HAVE been gaining strenght (ie muscle)., but the diet is the psychology is the same.

Eating the right thing is’nt that difficult anymore, it almost becomes part of the process of your day, like your body knows this is how you’re supposed to eat.. so it just accepts it.  I have not been able ...

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Kettlebell Classes

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Kettlebell classes are now running 5 times a week. Burn calories while toning your muscles..

Monday 7pm –  Guys Class

Wednesday  8pm  –  Girls Class

Saturday  1pm  –  Introduction Class and workout

                     2pm  – Guys Class

Cost     €10 for drop in.   €40 for 5 week course (1/week)

                    3pm  –  Girls Class

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Sweet Potato, Bacon and Egg Salad

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Ingredients
-2/3 cup diced sweet potato
-2 eggs
-2 rashes of bacon, diced using meat only
-1tbs oil
-4tbs dill, finely chopped
-2tbs mayonnaise
-2tbs lemon juice

Instructions
-Boil eggs in water for 4-6mins. Peel and dice eggs.
-Boil sweet potato for 4-5mins or until cooked through
-Place a frying pan on medium-high heat, add olive oil and bacon and fry until browned and slightly crunchy
-In a small bowl, combine dill, mayonnaise and lemon juice.
-Place eggs, sweet potato, bacon ...

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Broccoli, Bacon and Cashew Salad

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Ingredients
-1 broccoli, cut into florets and stalk diced
-3 rashes of bacon, fat removed, diced
-1/2 cup toasted cashews
-1tbs oil

Instructions
-Boil broccoli in water on high heat for 5-7mins or until tender and cooked through, remove water and place broccoli in a large serving bowl
-Cook bacon in a frying pan for 4-5mins or until crispy. Remove bacon from pan and place into serving bowl along with broccoli and cashews. Combine well.
-Dish up and enjoy!

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Roasted Carrots and Onion with Honey Balsamic Dressing

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Ingredients
-2 bunches baby carrots, ends cut off
-10 small white onions, peeled, cut in half
-2tbs olive oil
-3tbs balsamic vinegar
-2tbs honey

Instructions
-Preheat a fan-forced oven to 180 Celsius/350 Farenheit
-Line a baking tray with baking paper, spread carrots and onions on tray
-In a small bowl combine olive oil, balsamic vinegar and honey. Drizzle evenly over vegetables and toss to coat.
-Place in oven and bake for 30-40mins or until vegetables are tender and golden.
-Serve and ...

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Meatballs with Crunchy Sweet Potato Chips

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Ingredients
-250g mince
-1tsp salt
-1/3 cup almond meal
-3 cups baby spinach
-1 tsp Dijon mustard (optional)
-25g tomato paste
-2tbs sage
-1 sweet potato, medium
-Olive oil

Instructions
-Preheat a fan-forced oven to 180 Celsius/350 Fahrenheit
-Place spinach in a bowl and cover with boiling water, leave for 2 mins before draining as much liquid as possible from the spinach. Chop well
-Place spinach in a bowl along with mince, salt, almond meal, mustard, tomato paste and sage. Combine ...

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Pumpkin and Chicken Curry

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Ingredients

2 chicken breasts, 5 cups diced pumpkin, 2 tbs olive oil, 1 diced onion, 2 garlic cloves finely chopped, 2 tbs ground ginger, 1tbs ground tumeric, 2 tbs ground coriander, 2tbs ground cumin, 1.5 cups vegetable stock, 1 bunch fresh coriander.

Instructions

Fry onion and garlic in a large pan with ouil on medium heat for 2 minutes. Add chicken and cook stirring constantly for 10 minutes or until chicken has turned white.

Add pumpkin, ginger, turmeric, coriander and Cumin and stir for ...

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Yourfitness @ Xpose Xmas Xperience 2010

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Yourfitness hosted a Masterclass at the Xpose Xmas Xperience on the 22nd of Novmeber 2010. The mastrerclass was intructed by Patrick Mackeogh and Cormac Keating. The talk was centred around proper daily nutrition and an intorduction to kettlebell training.

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Home Circuit 1

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Instructions in video. Perform 3-5 circuits as directed by instructor.

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Gero doing Atomic push ups

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Client Daragh Geraghty doing Atomic Pushups on the TRX as part of  the “Ripped Fast Program”. He’s using dumbbells to get deeper into the push-up, developing more of his chest. The combined effort of the knee tucks works his core for a full body moovement.

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