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Meal Prep
Why it’s not always good to order food out.
We all have a busy life no matter if it’s working long hours in the office, taking care of the household, driving kids around or being a student. Finding time to cook isn’t always that easy and we kinda fall back on the convenience of fast food.
Food apps like UberEATS or Deliveroo make your food only two-three clicks and …“Your food is on it’s way” -will reach you in 20 min…you’ve been there far too many times because you didn’t have any food in the house.
Why it’s not always good to order food out.
1. The chance you’ll order too much and over eat is much bigger —> result gain weight
2. You don’t know all the extra shit they’ve added to enhance the flavor of the food —> result gain weight
3. You will spend much more money than when you cook yourself —> result spend all your money on getting fat
Meal preparation (meal prep) means you need to plan ahead what you will eat the following day or even days. In the beginning it will take some time to sort out what works best. But once you’ve got it all organised this will become easy and you’ll win so much time.
Meal prep will be different for most people Some have no time in mornings, having a croissant with the coffee is an easy solution but definitely not the healthiest. Others have to stay till late in the office and have no time to cook proper dinner. So…
1. Figure out what meal you should prepare and when will that be. Do you need to prep in the evenings or take the time in the weekend to get it all done
2. Plan your grocery shopping, best is to do it on the same day/time each week. Like that it will become a routine and you don’t have to think about it anymore.
3. Prepare a shopping list and buy only the food you wrote down on that list.
4. Get all sorts of Tupperware! Different sizes so you can store anything.
5. Have set places for different products in the fridge. You will save time when you don’t have too look for what you need.
I’ll give you an example.
Let’s say I’m coaching in the morning at 5:30am, I’ll prepare oats the night before and keep it in the fridge plus everything I want to take with me the next day on the same shelf. Only thing I need to do in the morning is remember to take it out.
Weekends I’ll prep some basics in large quantities like rice, oven roasted potatoes, healthy snacks, cooked or roasted veggies this will last 3-4 days. If I want to add meat to my meal I’ll cook that on the day it self. As I don’t like over cooked meat. And like that I can still decide on the day what I feel like eating.
Sometimes if I have too much of a meal I cooked and I don’t feel like eating it the same day again. I’ll freeze that in and will be my reserve for occasions I didn’t do all the above.
Now it’s up to you to sort it all out and if you need any help. Feel free to email me with your questions.
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
We all have a busy life no matter if it’s working long hours in the office, taking care of the household, driving kids around or being a student. Finding time to cook isn’t always that easy and we kinda fall back on the convenience of fast food.
Food apps like UberEATS or Deliveroo make your food only two-three clicks and …“Your food is on it’s way” -will reach you in 20 min…you’ve been there far too many times because you didn’t have any food in the house.
Why it’s not always good to order food out.
1. The chance you’ll order too much and over eat is much bigger —> result gain weight
2. You don’t know all the extra shit they’ve added to enhance the flavor of the food —> result gain weight
3. You will spend much more money than when you cook yourself —> result spend all your money on getting fat
Meal preparation (meal prep) means you need to plan ahead what you will eat the following day or even days. In the beginning it will take some time to sort out what works best. But once you’ve got it all organised this will become easy and you’ll win so much time.
Meal prep will be different for most people Some have no time in mornings, having a croissant with the coffee is an easy solution but definitely not the healthiest. Others have to stay till late in the office and have no time to cook proper dinner. So…
1. Figure out what meal you should prepare and when will that be. Do you need to prep in the evenings or take the time in the weekend to get it all done
2. Plan your grocery shopping, best is to do it on the same day/time each week. Like that it will become a routine and you don’t have to think about it anymore.
3. Prepare a shopping list and buy only the food you wrote down on that list.
4. Get all sorts of Tupperware! Different sizes so you can store anything.
5. Have set places for different products in the fridge. You will save time when you don’t have too look for what you need.
I’ll give you an example.
Let’s say I’m coaching in the morning at 5:30am, I’ll prepare oats the night before and keep it in the fridge plus everything I want to take with me the next day on the same shelf. Only thing I need to do in the morning is remember to take it out.
Weekends I’ll prep some basics in large quantities like rice, oven roasted potatoes, healthy snacks, cooked or roasted veggies this will last 3-4 days. If I want to add meat to my meal I’ll cook that on the day it self. As I don’t like over cooked meat. And like that I can still decide on the day what I feel like eating.
Sometimes if I have too much of a meal I cooked and I don’t feel like eating it the same day again. I’ll freeze that in and will be my reserve for occasions I didn’t do all the above.
Now it’s up to you to sort it all out and if you need any help. Feel free to email me with your questions.
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
We all have a busy life no matter if it’s working long hours in the office, taking care of the household, driving kids around or being a student. Finding time to cook isn’t always that easy and we kinda fall back on the convenience of fast food.
Food apps like UberEATS or Deliveroo make your food only two-three clicks and …“Your food is on it’s way” -will reach you in 20 min…you’ve been there far too many times because you didn’t have any food in the house.
Why it’s not always good to order food out.
1. The chance you’ll order too much and over eat is much bigger —> result gain weight
2. You don’t know all the extra shit they’ve added to enhance the flavor of the food —> result gain weight
3. You will spend much more money than when you cook yourself —> result spend all your money on getting fat
Meal preparation (meal prep) means you need to plan ahead what you will eat the following day or even days. In the beginning it will take some time to sort out what works best. But once you’ve got it all organised this will become easy and you’ll win so much time.
Meal prep will be different for most people Some have no time in mornings, having a croissant with the coffee is an easy solution but definitely not the healthiest. Others have to stay till late in the office and have no time to cook proper dinner. So…
1. Figure out what meal you should prepare and when will that be. Do you need to prep in the evenings or take the time in the weekend to get it all done
2. Plan your grocery shopping, best is to do it on the same day/time each week. Like that it will become a routine and you don’t have to think about it anymore.
3. Prepare a shopping list and buy only the food you wrote down on that list.
4. Get all sorts of Tupperware! Different sizes so you can store anything.
5. Have set places for different products in the fridge. You will save time when you don’t have too look for what you need.
I’ll give you an example.
Let’s say I’m coaching in the morning at 5:30am, I’ll prepare oats the night before and keep it in the fridge plus everything I want to take with me the next day on the same shelf. Only thing I need to do in the morning is remember to take it out.
Weekends I’ll prep some basics in large quantities like rice, oven roasted potatoes, healthy snacks, cooked or roasted veggies this will last 3-4 days. If I want to add meat to my meal I’ll cook that on the day it self. As I don’t like over cooked meat. And like that I can still decide on the day what I feel like eating.
Sometimes if I have too much of a meal I cooked and I don’t feel like eating it the same day again. I’ll freeze that in and will be my reserve for occasions I didn’t do all the above.
Now it’s up to you to sort it all out and if you need any help. Feel free to email me with your questions.
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
We all have a busy life no matter if it’s working long hours in the office, taking care of the household, driving kids around or being a student. Finding time to cook isn’t always that easy and we kinda fall back on the convenience of fast food.
Food apps like UberEATS or Deliveroo make your food only two-three clicks and …“Your food is on it’s way” -will reach you in 20 min…you’ve been there far too many times because you didn’t have any food in the house.
Why it’s not always good to order food out.
1. The chance you’ll order too much and over eat is much bigger —> result gain weight
2. You don’t know all the extra shit they’ve added to enhance the flavor of the food —> result gain weight
3. You will spend much more money than when you cook yourself —> result spend all your money on getting fat
Meal preparation (meal prep) means you need to plan ahead what you will eat the following day or even days. In the beginning it will take some time to sort out what works best. But once you’ve got it all organised this will become easy and you’ll win so much time.
Meal prep will be different for most people Some have no time in mornings, having a croissant with the coffee is an easy solution but definitely not the healthiest. Others have to stay till late in the office and have no time to cook proper dinner. So…
1. Figure out what meal you should prepare and when will that be. Do you need to prep in the evenings or take the time in the weekend to get it all done
2. Plan your grocery shopping, best is to do it on the same day/time each week. Like that it will become a routine and you don’t have to think about it anymore.
3. Prepare a shopping list and buy only the food you wrote down on that list.
4. Get all sorts of Tupperware! Different sizes so you can store anything.
5. Have set places for different products in the fridge. You will save time when you don’t have too look for what you need.
I’ll give you an example.
Let’s say I’m coaching in the morning at 5:30am, I’ll prepare oats the night before and keep it in the fridge plus everything I want to take with me the next day on the same shelf. Only thing I need to do in the morning is remember to take it out.
Weekends I’ll prep some basics in large quantities like rice, oven roasted potatoes, healthy snacks, cooked or roasted veggies this will last 3-4 days. If I want to add meat to my meal I’ll cook that on the day it self. As I don’t like over cooked meat. And like that I can still decide on the day what I feel like eating.
Sometimes if I have too much of a meal I cooked and I don’t feel like eating it the same day again. I’ll freeze that in and will be my reserve for occasions I didn’t do all the above.
Now it’s up to you to sort it all out and if you need any help. Feel free to email me with your questions.
We all have a busy life no matter if it’s working long hours in the office, taking care of the household, driving kids around or being a student. Finding time to cook isn’t always that easy and we kinda fall back on the convenience of fast food.
Food apps like UberEATS or Deliveroo make your food only two-three clicks and …“Your food is on it’s way” -will reach you in 20 min…you’ve been there far too many times because you didn’t have any food in the house.
Why it’s not always good to order food out.
1. The chance you’ll order too much and over eat is much bigger —> result gain weight
2. You don’t know all the extra shit they’ve added to enhance the flavor of the food —> result gain weight
3. You will spend much more money than when you cook yourself —> result spend all your money on getting fat
Meal preparation (meal prep) means you need to plan ahead what you will eat the following day or even days. In the beginning it will take some time to sort out what works best. But once you’ve got it all organised this will become easy and you’ll win so much time.
Meal prep will be different for most people Some have no time in mornings, having a croissant with the coffee is an easy solution but definitely not the healthiest. Others have to stay till late in the office and have no time to cook proper dinner. So…
1. Figure out what meal you should prepare and when will that be. Do you need to prep in the evenings or take the time in the weekend to get it all done
2. Plan your grocery shopping, best is to do it on the same day/time each week. Like that it will become a routine and you don’t have to think about it anymore.
3. Prepare a shopping list and buy only the food you wrote down on that list.
4. Get all sorts of Tupperware! Different sizes so you can store anything.
5. Have set places for different products in the fridge. You will save time when you don’t have too look for what you need.
I’ll give you an example.
Let’s say I’m coaching in the morning at 5:30am, I’ll prepare oats the night before and keep it in the fridge plus everything I want to take with me the next day on the same shelf. Only thing I need to do in the morning is remember to take it out.
Weekends I’ll prep some basics in large quantities like rice, oven roasted potatoes, healthy snacks, cooked or roasted veggies this will last 3-4 days. If I want to add meat to my meal I’ll cook that on the day it self. As I don’t like over cooked meat. And like that I can still decide on the day what I feel like eating.
Sometimes if I have too much of a meal I cooked and I don’t feel like eating it the same day again. I’ll freeze that in and will be my reserve for occasions I didn’t do all the above.
Now it’s up to you to sort it all out and if you need any help. Feel free to email me with your questions.
One-Hour Workout: Revving Your Swim Engine
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