melonrouge
Maliney
A collection of my workouts and occasionally food
2016 OPENS
FOOD ADVENTURES
RECIPES
HIKES
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BENCH PRESS
CLEAN
DEAD LIFT
FRONT SQUAT
HSPU
OVERHEAD SQUAT
PULL UP
SHOULDER TO OVERHEAD
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Archives
Monday, 24 August 2015, 08:23
Day 56
It's getting close to 60 days of trying to get fit! And to be honest, if I never recorded down my workouts, I would not be feeling as achieved as I do today - even though I do feel like poop and really couldn't gather the motivation that I had last week to lift heavier in deadlifts. But it's ok! A bad workout is still better than no workout in my books. I'm also going to start taking weekly measurements to get a better take on my progress.
Workout
10 minute EMOM
Odd: 5x5 37.5kg deadlifts
Even: 5x5 30 second modified hollow hold
3 rounds of a minute on each exercise then a minute rest
20lb ball slams
Hand-release push ups
Diamond sit ups
Double unders
The total amount of reps is the score: 71/71/68.
The double unders did not contribute to my score at all. I don't get how to do them! And my shins feel whipped due to the failures!
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I'm still working on the coconut quinoa curry recipe - which tastes so freakin' good if I say so myself - but for now, here's my little compilation of RAWNOLA.
If you haven't come across "rawnola" it's basically uncooked granola. I like it much better than actual granola because I can leave out the maple/agave/rice syrup and it can be made sooo much faster (takes 2 minutes!).
Recipe
1 cup oats
6 gooey medjool dates, pitted
1/2 cup coconut flakes
1 tsp carob/cacao powder
1/2 cup buckinis
Add everything into a blender and pulse a couple times until slightly combined! And that's it!
You can add/minute ingredients! I'd say the core items are just the oats and dates. Everything else can be replaced.
I enjoy having rawnola on my nicecream and oatmeal! ...I also enjoy it straight out of the jar.
P.S. My 9KM Blackmores Bridge Run is in 4 weeks!! Eeek! Also please CHECK OUT MY FUNDRAISER PAGE if you have yet to do so already :) I'm fundraising for an environment sustainability charity for a better Earth x
Labels: Breakfast, Recipes, Snacks
Thursday, 20 August 2015, 21:13
Day 52
ThuI'm so sore and it feels great! I skipped crossfit this morning as I didn't want to overwork my body as I had a very important oztag game later that night. Working out with someone really does make you work a little harder! I can't wait for Sarah to permanently be in Sydney and to forever be my fitness pal heh he he.
For breakfast I had a giant banana icecream parfait!
Layers from the bottom up!
> Plain nicecream: blend 3 frozen bananas.
> Rolled oats.
> About 100g papaya and 1 tbsp of coconut sugar.
> Raspberry nicecream: blend 2 frozen bananas and 1 cup raspberries.
> 6 strawberries.
> Blueberry nicecream: blend 2 frozen bananas and 1/2 blueberries.
> Giant blueberries, raw buckinis and coconut flakes!
Maliney xx
Wednesday, 12 August 2015, 09:28
Day 42/43/44
MONOver the weekend, Saturday to be precise, my brother challenged me to 30 days of "water only drinks". That means for me, no morning coffees before my first lectures, no green smoothies (however I can still have green nicecream and smoothie /bowls/. I just can't enjoy consuming it out of a cup/straw), no hot mugs of tea and no protein shakes/pre-workout. My goal also is to always drink at least 2L of water. I usually do but there are some days where i'm just like "nope, not today". This is day 3 of that challenge. I'm hoping to lose a little body fat (lose that gut that I developed from all those animal by-product treats) and to have overall mental clarity and clearer skin.
Workout
Warm up
400m row
Strength - every 2 minutes for 10 minutes
5x4 20kg front squats with a 3 second hold
5x1 22.5kg front squats with a 3 second hold
17 minute time cap (I finished in 15.5 minutes!!)
21/15/9
15kg thrusters
Ring pulls
then 400m run after every set
I performed the 21 and 9 thrusters without rest but I had to break the 15 into two sets of 8 and 7. Overall i'm happy with my results. If this was me one month ago, I would probably not have finished that workout in 17 minutes! I still need to work on my 400m runs though.
Today I felt like dressing like someone who isn't a slob. Sometimes I feel like I want to get into OOTD and fashion and all that jazz but then I remembered that I have no sense of fashion and i'm not very photogenic... Anyways i'm quite into dresses with a jumper over the top and my heeled boots at the moment.
TUE
I woke up at 5.15AM due to my alarm but I didn't get out of bed. It was then that I decided to skip my two lectures (9-11AM). I figured that the 2-hour travel time is not worth the 2 hours of lecture time? Maybe... I'll see how productive I am today. If I find that procrastination was overpowering in today's stay at home then i'll definitely be at uni on Tuesdays.
I hope my lecture recordings are posted up by tomorrow so I can catch up for Thursday's class...
Workout
Strength - every 90 seconds for 8 sets
Complex: 2 snatch high pulls + 1 snatch + 1 over head squat
5x1 15kg complex
3x1 17.5kg complex
Within 16 minutes
30 17.5kg snatches
2x15 burpees over bar
2x10 17.5kg push jerk
The workout intended for three rounds of the last two movements but I took a really long time on my snatches. I'd be doing them one at a time and for the last few reps, I pushed out two sets of 3. Anything that requires the bar to go over my head is mentally hard.
WED
For this week I've been having overnight oats for breakfast. It's not messy, doesn't require heating and is absolutely delicious! Every time people tell me that they hate oats or that they tried a recipe and it was gross, I always respond with "maybe you just made it wrong". Here's an idea of how to start with the ratios (everyone's ratios are different) - My basic easy-as-ABC overnight oats recipe!
1 cup oatmeal (lately i've been enjoying steel cut, but rolled oats is most preferred)
1 cup water (or use u/s almond milk)
0.5 cup unsweetened almond milk (can sub for any other plant milk: rice, oat, coconut, etc)
1 mashed banana (as always)
Optional add-ins:
1 tbsp chia seeds
1 scoop of plant protein (I use Bulk Nutrients Vanilla Earth Protein)
1 tsp maca powder
1 tsp coffee granules (my fave flavour, soznotsoz to all the caffeine haters - you can sub for carob/coacao or pb2/peanut butter)
A whole heap of cinnamon
A handful or two of fruits, nuts, seeds, anything you want really!
Okay here's the hardest part... Find a jar, mix everything together and store it in the fridge. In the morning, you just grab it and go go go! Or if you're staying at home, you can eat it right from the jar or pour it in to a bowl and turn it in to an insta-worthy shot (don't take reference to the above image... it's far from insta-worthy as i've just chucked everything on top - but i'll still probably post it haha).
Until next time,
Maliney xx
Labels: Breakfast
Thursday, 6 August 2015, 11:31
Day 36/37/38
TUEI woke up with heaps of energy at 4:45 this morning and I was ready to leave for the gym 10 minutes earlier than usual! I always get that Adrenalin kick whenever my body runs low on sleep/energy... I will surely crash tomorrow.
Workout
8 minute EMOM
4x3 push ups (on toes)
4x4 push ups (on toes)
For time - took me 19 minutes
50/35/20
Push ups (I did 4 on toes then after than it was all on my knees until the last 10 or so where I was doing negative push ups due to muscle fatigue)
5kg medicine ball sit ups
I did not really feel anything from this workout to be honest. My arms hurt a little but that's probably it.
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WED
Okay, okay my arms do actually feel really sore! It hurts to raise my arms :(... I decided to skip yoga and hit the gym today instead. I'm feeling totally "fluffy" from eating a huge dinner late last night.
Workout
Warm up
12 sit ups
8 crunches
7 minute AMRAP
10 leg raises
15 sit ups
Rounds: 4
7 minute AMRAP
10 6kg kettlebell swings
10 6kg squats
Rounds: 7
For time - I took about 6 minutes
2x50 single skips
2x100 single skips
2x50 single skips
30 minutes of cardio; 5.5km/h treadmill.
I was feeling HUNGRY after that workout and my trip to the grocery store and I was craving cookies. In attempt to avoid excessive refined-sugar consumption and to achieve complete satisfaction, I baked a giant (and totally clean!) blueberry cookie for lunch.
40 grams rolled oats
25 grams coconut sugar
1/4 tsp baking powder
50 grams cooked chickpeas
25 grams peanut butter
50 grams almond milk
30g Bulk Nutrients Earth protein in vanilla
Some blueberries
- Preheat the oven to 180 degrees Celsius. Blend the ingredients all together then scoop it on to a tray lined with baking paper.
- Add in the blueberries (or even chocolate chips -yum!!).
- Cook for 15-20 minutes or until golden (it's okay if it's a bit raw as the ingredients don't require cooking to be eaten safely + you can pretty much just eat the batter...).
- Drizzle with some cacao sauce, add some fruits and enjoy! I initially planned to make some banana icecream to go with it - how perfect would that have been? - but I wasn't really up for anymore cleaning hahaha.
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THU
I decided to try having some coffee before I left the house for the gym this morning. I'm not sure if I had slept well or that the caffeine-kick gave me the energy - well no matter the cause of motivation, this morning's workout was a baked-cake of success with a sprinkle of extra strength.
Workout
Warm up
2x20 pvc backsquats
2x10 step ups
Every 2 minutes for 8 rounds
Complex: 3 clean + 2 front squats + 1 jerk
2 15kg complex
2 17.5kg complex
2 20kg complex
2 22.5kg complex
I was tempted to try 25kg but I had failed all my previous attempts to clean and jerk 25kg. I should have tried it though because I was feeling extra strong (-er than usual).
For time - I took 9 minutes (I think)
21 - 15 - 9 reps
8kg kettle bell swings
Box jumps
Wall balls - not sure of the weight
Usually require a lot of peer support from my coach and the other people in the class but this morning, I was able to push myself the majority of the time. I'm quite pleased with that.
I have two 25-minute oztag games with no half time tonight. The aim is to always be there with support so my team can score and ultimately win =^_^=
Labels: Breakfast, Recipes, Snacks
Wednesday, 1 July 2015, 17:58
Day 3: Rest Day ...or Treat Day?
The initial plan was to go for a morning 45 minute walk on the elliptical but when I woke up... my legs just did not want to move. So instead, I listened to my body rather than the pencil-written schedule that I created for myself, skipped cardio and stayed in bed for an extra half an hour.I most likely would have stayed in bed for longer if my hunger had not been present. I made myself chocolate protein pancakes topped with 1/4 of a red papaya, a few strawberries and maple syrup. Been so sore, I made a huge mess and it was torment having to bend down to pick up all the things i've spilled or dropped. I was extra clumsy this morning.
Recipe: 1c oat flour, 1c almond milk, 2 small bananas (though using 1 banana could work fine aswell because my batter was super thick) and the 30g of Bulk Nutrient's chocolate earth protein that I received in my GoodnessMe box. The pancakes had a nice chocolate-y taste from the protein power and the texture was fab; fluffy and moist - just how pancakes should be. Also don't mind the watermark... just experimenting with the idea.
I had a huge vegan feed at Bodhi - an amazing vegan yum cha restaurant - for the main lunch attraction and finished off with something sweet from Gelato Blue.
Bodhi at the park: ^ this + many more dishes. Total: $94.50 for 4 people.
Currently at home, waiting for my mom to cook something amazing (as always!) for dinner and will end my night, on the grounds of Summoner's Rift (League of Legends). I'm also trying to beat my time in completing the Rubik's Cube. I'm at 1 minute and 40 seconds. Trying to get it under a minute and a half by tonight!
Labels: Breakfast, Food Adventures, Recipes