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Flexible Test Solutions: Universal Test Stations & Equipment
While we work with a lot of different industries at EMC Technologies, we also do specialized work depending on the unique needs of each client. Our clients who work in the data and telecommunications industries will often need highly flexible test solutions. They also require options that are cost-effective. These clients need their test solutions to be easily adaptable and reliable for both complicated and high-volume testing operations. Our clients who work in the medical and semiconductor industries have different needs. They require rigorous validation and acceptance testing that can match or exceed their internal requirements. These are just some examples of the diverse work that we do with automated test equipment, printed circuit board (PCBs), interface test adapters, mobile and universal test station solutions for our clients.
Integrating Hardware & Software
We have found that the best way to meet all of the testing, time, and cost constraints of our clients is to co-develop the hardware and software at the same time. This not only helps to fully integrate the solution for our mobile and universal test station projects, but it provides more effective results. Mobile computer-based test stations provide our clients with a broad range of cost-effective testing solutions. Universal test station solutions provide our clients with very precise test solutions and expansion capabilities, further reducing the cost of developing similar product types and configurations.
The usage of electronic and electrical assemblies has increased in recent years, and our clients have even higher demands for quality and efficiency. While this has presented some unique challenges for our team of engineers and technicians, it has also pushed us to stay current with the latest testing advancements. We are proud of the work that we have done with regard to custom design and manufacturing of printed circuit board (PCBs), automated test equipment, interface test adapters, and test system integrators. Our team is ready to help our clients find the right solutions for software and hardware integration.
Mobile, Universal, and Test-Specific Test Stations
EMC Technologies provides a wide variety of functional test fixtures and automated test equipment designed specifically to meet the needs of our clients. We can combine standard components with innovative designs to create truly custom solutions for the electronic test industry. Clients who make the transition from benchtop testing to rack-based test stations discover that there are many advantages. Depending on the project and the requirements of the client, the features of the following test station options could be very beneficial.
Mobile Test Station – Features a built-in computer, monitor, and interface test adapters that can be used with either modular electric or mechanical interfaces. An excellent method for using standard parts and components combined with custom solutions. The mobile test station has a built-in network and fiber optic capabilities and features designed expansion areas with adapter panels and plates for quick access to all inside resources.
Universal Test Station – Features a front slide-out rack shelving for quick and easy removal of testing instruments and frequent calibration. The fixture receiver backplane is interchangeable with other fixtures for simple customization. Features soft tie downs and wire harnessing for better organization and rapid expansion. Test instrument communication is provided with the universal test station via LabVIEW software and IEEE 488 buss.
Test-Specific Station – Features can include stations for temperature and vibration, as well as EMI, RF, and EMC compliant test stations. Choose from mechanical-only holding, clamping, and multi-axis test stations, as well as integrated electrical, pneumatic, and hydraulic stations. A whole host of features can be utilized with test-specific station options for fully automated test equipment that is customized according to your unique needs.
Stock & Custom Solutions
To help our clients reduce costs and create custom automated test equipment, EMC Technologies stocks a full line of mass interconnect test products. This includes receivers, kits, and blocks. We are also authorized dealers of functional test products that utilize Virginia Panel, Agilent, Teradyne, and other well-known interface connectors as their platforms. We are able to provide our clients with comprehensive turn-key solutions based on their test interface needs. We have a staff of mechanical, electrical, and printed circuit board (PCB) engineers and technicians who use the latest design techniques and tools to meet the demands of our clients. Every member of our team, from the sales department to testing, receives continuous training to ensure that they are knowledgeable in the every-changing technologies of the electronic test industry.
To learn more about EMC Technologies, visit our website or give us a call at 508-672-0808. We offer a variety of products and custom services, including automated test equipment, interface test adapters, functional test fixtures, and universal test station solutions. Call today to schedule a consultation or to place an order with our sales team. |
Daddy's home: Auto shop builds loyal clientele
Published
12:00 am CDT, Tuesday, September 22, 2009
When thinking of an auto shop the words fair, competitive and honest don't usually enter our mind. However, when the need arises we strive to find a place that offers fair practices, competitive pricing and is honest with their customers.
Fry Daddy's Auto Sales, Mechanical and Detailing in Wood River has earned these accolades. Ria Coquillette recently wrote to the Better Business Bureau about the exceptional service she received at Fry Daddy's.
"I would never take my vehicle to another repair shop, I'm humbled by him every time I come in," Coquillette said.
Located at 577 State Aid Road in Wood River, Fry Daddy's comes highly recommended. Not only do their customers come back for their auto repair needs, but some stop in to talk and enjoy the friendly, family oriented atmosphere.
"We're just a country based shop, and we try to take care of everyone." Owner Mike Fry said. "At Fry Daddy's you can expect to receive quality work at a reasonable price."
Bob Harris has been a loyal customer to Fry Daddy's with all three of his vehicles. "If I need anything done, I'll bring it here," said Harris. Fry has several other customers and family members that enjoy volunteering their time around the shop when needed. This includes Fry's daughter, Kimberly Klocke, who made the shirts that the mechanics wear.
James Perry, a friend and customer, lends a hand whenever he can. "They give you what you need and not what you don't need," Perry said as he helped detail one of the cars on the lot.
Harold Oldman is a customer who knows that every time he takes his Cadillac to Fry Daddy's, he will is satisfied. Fry is very proud of the customer base his shop has built on word of mouth alone.
Fry Daddy's will have a customer appreciation day from 11 a.m. to 2 p.m. on Saturday, Oct. 3. |
2013–14 Austrian Football Bundesliga
The 2013–14 Austrian Football Bundesliga is the 102nd season of top-tier football in Austria.
Licensing procedures
On 30 April 2013, the Bundesliga awarded the licenses for the 2013–14 championship. Only 18 out of the 24 clubs that had applied for a license were granted. The Bundesliga teams FC Admira Wacker Mödling and FC Wacker Innsbruck, the First League clubs First Vienna FC and TSV Hartberg, as well as the regional league teams LASK Linz and SV Austria Salzburg were denied the license. First league team SKN St. Pölten received the license through financial conditions. FC Lustenau 07, who had to forcibly withdraw from the First League due to multiple violations of the licensing procedure, did not apply for the license.
All six clubs, which were denied the license in the first place, filed a complaint with the protest committee of the Bundesliga. The protest of the Hartberger team was granted; as well as the protests of FC Admira Wacker Mödling, FC Wacker Innsbruck and First Vienna FC, the latter only under financial conditions. In addition, Vienna was deducted five points for the 2013–14 season for violations of the license terms and conditions.
Division
The Bundesliga, which is sponsored by tipp3 as the main sports sponsor, is the highest division in Austrian football and was played for the 40th time in the 2013–14 season and determined the 102nd Austrian Football Champion. Subsponsor was the mobile provider T-Mobile Austria, which is why the official league designation was tipp3-Bundesliga powered by T-Mobile.
Lower Austria, Salzburg and Vienna each have two clubs, and Carinthia, Upper Austria, Styria and Tyrol each one club. The Burgenland and Vorarlberg are not represented with any team in Austria's highest league. In the pre-season, the SV Mattersburg went down to the First League, and SV Grödig took their place.
The TV provider Sky Germany AG had the rights to show all Bundesliga games in full-length which were broadcast on the Sky sport Austria pay television channel. The channel broadcast all games as conference calls and individually. In addition, the ORF had the rights to broadcast a game of their choice, which was as a single match labeled the "top match of the round" – which usually took place Sundays, when the midweek rounds were on Wednesdays. This was not possible though in the last two rounds where all games had to be broadcast simultaneously. In addition, the ORF was allowed to show a 45-minute summary of the remaining four games of each round.
Mode
In the 2013–14 season ten clubs will compete against each other in 36 rounds, as in previous years. Each team plays twice at home and away against each other team.
Due to the bad European Cup results of the Austrian teams in the 2012–2013 season, Austria felt to 16th place in the UEFA five-year ranking at the end of that season. This meant that there was only one place for the UEFA Champions League and three places for the Europa League in the 2013–14 Bundesliga and Cup season. The champions of the Bundesliga was eligible to take part in the UEFA Champions League qualification and would enter the 2nd or 3rd qualifying round, depending on whether the defending champions spot was used; The second and third placed clubs played in the qualification for the UEFA Europa League, where they entered the second round. The Cup winner took part in the 3rd qualifying round of the Europa League. The last place in the highest division has to go down to the second-class First League.
Stadia and locations
League table
Results
Teams play each other four times in this league. In the first half of the season each team plays every other team twice (home and away) and then do the same in the second half of the season, for a total of 36 games
First half of season
Second half of season
Top goalscorers
References
External links
Bundesliga website
Category:Austrian Football Bundesliga seasons
Austrian Football Bundesliga
1 |
Retinal periphlebitis in multiple sclerosis: a marker of disease activity?
This study was performed in order to verify the prevalence of retinal periphlebitis and other ocular changes in a well-defined population of multiple sclerosis (MS) patients, and to correlate the presence of these features with some clinical variables which characterize the disease. 110 MS-affected subjects were submitted to a standard ophthalmologic examination including a biomicroscopical evaluation of the fundus oculi. The prevalence of retinal sheathing in MS patients was found to be nearly 36%. It is significantly higher in patients evaluated in an active phase of the disease than in those examined in a stationary phase. |
“McDonald’s of the Soul”: A Few Lessons from Jim Gaffigan
Stand-up comedian Jim Gaffigan has a relatively new and insightful comedy special, Mr. Universe. Are you familiar with Gaffigan or his stand-up? You may recognize him in Flight of the Conchords (or his brief appearances in any number of other sitcoms and movies). If you don’t know who or what I am talking about, his bits on Hot Pockets and bacon are mandatory viewing.
For my money, the highlight of his Mr. Universe special is a bit on McDonald’s. In fact, it inspired me to list a few observations (in no particular order) about Gaffigan’s act and persona that are highlighted by the McDonald’s bit:
1. Breadth of appeal/Accessibility: Gaffigan’s comedy is quite unique in the typically crass, politicized, and racially segregated stand-up world. His appeal spans the ideological spectrum, probably because his humor is fairly clean (save for a few of the least-offensive swear words here and there), without feeling “scrubbed.” Perhaps this is because so many of his bits are about food. Everyone eats! Those of us who are interested in communicating a Message (and I’m not just talking about preachers here) could learn a thing or two from Gaffigan’s ability to connect with as broad an audience as possible without losing his edge or pigeonholing himself.
2. Honesty and Humility: Mockingbird’s conference this past spring was subtitled “Honesty, Humility and the Grace of God,” and those first two themes describe Gaffigan as well. His honesty and humility often come in the form of self-deprecation. That is, he humbly casts himself as the chief offender in his societal observations. But that might not matter if he weren’t so honest. To use another line from the same Mockingbird conference, he sees human nature with “clear eyes,” often driving home the idea we humans do not have as much control over our lives our ourselves as might like to think. Without ever explicitly saying so, Jim implies that our wills are bound. And the McDonald’s bit is a case in point, with its drumbeat observation that “it’s all McDonald’s”:
I’m tired of people acting like they’re better than McDonald’s. It’s like you may have never set foot in McDonald’s, but you have your own McDonald’s. Maybe instead of buying a Big Mac, you read Us Weekly. Hey, that’s still McDonald’s. It’s just served up a little different. Maybe your McDonald’s is telling yourself that Starbucks Frappuccino is not a milkshake. Or maybe you watch “Glee.” It’s all McDonald’s—McDonald’s of the soul: Momentary pleasure followed by incredible guilt eventually leading to cancer. ‘I’m lovin’ it.’
3.Abreaction: This observation in some respects circles back to my first two points about broad appeal, honesty, and humility. Gaffigan is like the medieval court jester who is expected to openly criticize the king for the bad decisions he makes. Gaffigan brings to the surface the truth that we are all really eating at McDonald’s (or doing something like it) while making light of the fact. In many ways we can all relate to what he is talking about. Not only that, but the abreactive quality of his comedy (for the most part) is non-judgmental. When he does judge, it is simply to judge the judgmental (i.e., the law-lover in all of us). Again, those with an interest in communicating the Gospel, whether from the pulpit or in everyday life, could learn from Gaffigan’s methods.
Here is the McDonald’s bit from the Mr. Universe special, and the whole special is on DVD and also available for streaming from Netflix:
Publications
PZ’s Podcast
About
WHAT: Mockingbird seeks to connect the Christian faith with the realities of everyday life in fresh and down-to-earth ways.
WHY: Are we called Mockingbird? The name was inspired by the mockingbird’s peculiar gift for mimicking the cries of other birds. In a similar way, we seek to repeat the message we have heard – God’s word of grace and forgiveness.
HOW: Via every medium available! At present this includes (but is not limited to) a daily weblog, weekly podcasts, a quarterly print magazine, semi-annual conferences, and an ongoing publications initiative.
WHO: At present, we employ three full-time staff, David Zahl, Ethan Richardson and CJ Green, and four part-time, Sarah Condon, Bryan Jarrell, Margaret Pope and Marcy Hooker. They are helped and supported by a large number of contributing volunteers and writers. Our board of directors is chaired by The Rev. Aaron Zimmerman.
WHERE: Our offices are located at Christ Episcopal Church in Charlottesville, VA.
WHEN: Mockingbird was incorporated in June 2007 and is currently in its 11th year of operation.
Online Giving
The work of Mockingbird is made possible by the gifts of private donors and churches. Our fundraising burden for 2017 is roughly $290,000, and with virtually no overhead, your gifts translate directly into mission and ministry. Can you help? Please feel free to email us at info@mbird.com if you have any questions or would like more information.
As a convenience, we are set up to accept online donations via Paypal. This method will allow you to give with a credit card, in any amount you wish. Simply click on the button below and follow the instructions. |
<?php
namespace TextAnalysis\Exceptions;
/**
* Used by the tokenization, primarily
* @author yooper
*/
class InvalidExpression extends \Exception
{
static public function invalidRegex($pattern, $replacement)
{
throw new InvalidExpression("The pattern '{$pattern}', and the replacement '{$replacement}' caused an error.");
}
}
|
Physiology and pathophysiology of incretins in the kidney.
Incretin-based therapy with glucagon-like peptide-1 receptor (GLP-1R) agonists and dipeptidyl peptidase-4 (DPP-4) inhibitors is considered a promising therapeutic option for type 2 diabetes mellitus. Cumulative evidence, mainly from preclinical animal studies, reveals that incretin-based therapies also may elicit beneficial effects on kidney function. This review gives an overview of the physiology, pathophysiology, and pharmacology of the renal incretin system. Activation of GLP-1R in the kidney leads to diuretic and natriuretic effects, possibly through direct actions on renal tubular cells and sodium transporters. Moreover, there is evidence that incretin-based therapy reduces albuminuria, glomerulosclerosis, oxidative stress, and fibrosis in the kidney, partially through GLP-1R-independent pathways. Molecular mechanisms by which incretins exert their renal effects are understood incompletely, thus further studies are needed. The GLP-1R and DPP-4 are expressed in the kidney in various species. The kidney plays an important role in the excretion of incretin metabolites and most GLP-1R agonists and DPP-4 inhibitors, thus special attention is required when applying incretin-based therapy in renal impairment. Preclinical observations suggest direct renoprotective effects of incretin-based therapies in the setting of hypertension and other disorders of sodium retention, as well as in diabetic and nondiabetic nephropathy. Clinical studies are needed in order to confirm translational relevance from preclinical findings for treatment options of renal diseases. |
323 F.2d 748
In the Matter of Stephen LeRoy BUDA, Bankrupt.Thomas P. HAYES, Trustee, Appellant,v.Stephen LeRoy BUDA, Appellee.
No. 14123.
United States Court of Appeals Seventh Circuit.
October 8, 1963.
R. Arthur Ludwig, Milwaukee, Wis., for appellant.
Maurice L. Gorsky, Merton N. Rotter, Murphy, Shapiro & Gorsky, Milwaukee, Wis., for appellee.
Before HASTINGS, Chief Judge, and KILEY and SWYGERT, Circuit Judges.
KILEY, Circuit Judge.
1
Trustee has appealed from an order of the District Court confirming a decision of the Referee, in Bankruptcy denying trustee's petition for a turnover order.
2
The bankrupt had a right of action for personal injuries which was not reduced to judgment when the bankruptcy petition was filed. Later, under agreement with the trustee, the personal injury claim was settled, and, after paying bankrupt's expenses and fees, approximately $500.00 remained. This is the sum sought by the trustee.
3
Under § 70 of the Bankruptcy Act1 all property, including rights of action, "which prior to the filing of the petition he [bankrupt] could by any means have transferred or which might have been levied upon and sold under judicial process * * * or sequestered" vests in the trustee. A proviso, however, excludes personal injury rights of action "unless by the law of the State such rights * * * are subject to attachment, execution, garnishment, sequestration or other judicial process."
4
Trustee concedes that rights of action for personal injury are not subject to attachment, execution or garnishment under Wisconsin law. The vital legal question, therefore, is whether, under Wisconsin law, Buda's right of action for personal injury is subject to "sequestration or other judicial process."
5
The statutory basis for sequestration is given in § 128.19 of the Wisconsin Creditor's Act,2 which provides:
6
"(1) The receiver or assignee * * * shall be vested * * * with the title of the debtor * * * hereunder, except so far as it is property which is exempt, including
7
* * * * *
8
"(b) Property which prior to the filing of the petition * * * he could by any means have transferred or which might have been levied upon and sold under judicial process against him.
9
"(c) Rights of action arising * * * from the unlawful taking or detention of or injury to his property."
10
Bankrupt concedes that his right of action was not "exempt" under the Wisconsin Executions Act,3 and concedes further that his right of action at the time he filed the bankruptcy petition could have been "transferred" by assignment. Lehmann v. Farwell, 95 Wis. 185, 70 N.W. 170, 37 L.R.A. 333 (1897), McGarvey v. Independent Oil & Grease Co., 156 Wis. 580, 146 N.W. 895 (1914), D'Angelo v. Cornell Paperboard Products Co., 19 Wis. 2d 390, 120 N.W.2d 70 (1963).
11
It is our opinion that if the Wisconsin legislature intended that "property" subject to "sequestration" should include a right of action for injuries to one's person it would not obscure that intention by the general language of paragraph (1) (b) of § 128.19 but would have placed the words "his person or" following the word "to" in paragraph (1) (c).4 We conclude on this point that because the right of action was transferable by assignment it was not ipso facto property which vested under § 128.19.
12
To sustain his contention that rights of action are subject to "other judicial process," trustee relies upon the Remedies Supplementary to Execution Act of Wisconsin5 which provides that "any property" of a judgment debtor not exempt is subject to be applied to satisfaction of a judgment. Trustee contends therefore that the bankrupt's right of action was a "thing" in action or a "debt" under the statutory definition of personal property which "includes * * * things in action, evidences of debt * * *."6 We see no merit in this contention, for in Gibson v. Gibson, 43 Wis. 23 (1877), the court stated that a right of action was neither a debt nor a thing in action. 43 Wis. at 35.
13
Before the proviso with regard to personal injuries was included, § 70 sub. a(5) of the Federal Bankruptcy Act7 was silent about rights of action for personal injuries, but under these prior acts it was "well settled" that such rights of action were not property which vested in the trustee. Saper v. Delgado, 146 F.2d 714, 156 A.L.R. 1428 (2d Cir. 1945). Accordingly we view § 70 sub. a(5) as continuing the policy that the bankrupt's action for personal injuries belongs to him, except where applicable state law subjects such rights of action to actions by creditors. With this limited exception § 70 sub. a(5) continues to recognize that "[i]t is not * * * the policy of the law" to take from a wrongfully injured person the compensation for his injury to satisfy his creditors in a bankruptcy proceeding. Sibley v. Nason, 196 Mass. 125, 81 N.E. 887, 889, 12 L.R.A.,N.S., 1173 (1907). Without Wisconsin "law" to the contrary, we cannot therefore hold that Buda's right of action vested in the trustee.
14
We hold that the District Court did not err in deciding that bankrupt's right of action did not vest in the trustee, and did not err in confirming the Referee's denial of the turnover order.
15
The decision of the District Court is affirmed.
Notes:
1
52 Stat. 879 (1938), 11 U.S.C. § 110 sub. a (5) (1953)
2
Wis.Stat., § 128.19 (1961)
3
Wis.Stat., § 272.18 (1961)
4
Section 128.19, enacted by the 1937 Wisconsin legislature, is fashioned after § 70 of the 1898 Bankruptcy Act, 30 Stat. 565. The same conclusion as we reached here was reached in Ruebush v. Funk, 63 F.2d 170, 172 (4th Cir. 1933). The court there read together subsections 5 and 6 of the 1898 Bankruptcy Act [paragraphs (1) (b) and (1) (c) of § 128.19] and decided that by the latter's enumeration of other specific rights of action which pass to the trustee, rights of action for personal injury were excluded
5
Wis.Stat., § 273.08 (1961)
6
Wis.Stat., § 990.01(27) (1961)
7
30 Stat. 565 (1898)
|
Mr Clegg’s opposition to tax breaks for married couple is not the only aspect of his speech that may attract criticism from his Coalition partners. He will quote Tony Blair, the former Labour prime minister, and announce plans to ask Alan Milburn, a former Labour minister, to hold an inquiry into how top professions can become more accessible to people of all backgrounds. Mr Milburn will report in the spring. |
Words with some Weight
Remorse, Guilt and Shame
I am sorry for what I did and not for who I am.
Don't confuse shame and guilt with remorse. Shame is about who you are. (I am a bad person.) Remorse is about what you did. (I behaved in a bad way.) Shame turns the attention away from the wronged person back to you, so it's really about you and how you feel.
I think guilt is really still about you – I feel bad that I did that. It’s a good start—but it’s not remorse. Remorse turns the energy towards the person you want to re-connect with again. It’s an I feel your pain rather than I feel my pain about causing you pain.
Remorse is one of those old-fashioned words that smacks of Puritanism and sin, a
kind of we-are-all-bad-people-underneath kind of thinking. But if we can peel back the punitive feeling attached to these words, there is a beauty to them.
I am remorseful. I am filled with remorse. It’s a word with weight that
matches the deed you now regret. It feels right for that moment when you feel someone else’s pain as your own. It allows for redemption—another one of those weighted words—and healing. |
Feb 5, 2012
January KTC Event: Brunch and Coffee Roasting with Damian and Rick!
Gray. Rainy. Sunday. That's right, Kissers: This could only mean one thing...No! Not that it is wintertime in the Pacific Northwest! It meant that it was time to brighten things up with a Kiss the Cooks brunch!
Grab hold of your cucumbers (but please don't grab someone else's without permission!), Kissers, and settle in for the scoop!
That's right, on a recent Sunday morning we gathered for a quick meal at the gorgeously appointed Chez Par-tay, AKA Chateau Kellobach. Rick and Damian had planned a simple-yet-deeeee-licious brunch to keep us sated during our scheduled coffee roasting lesson in Downtown Kirkland later in the afternoon.
Damian was our morning mixologist, shown here exactly as he is: a veritable maestro with a Boston Shaker full of Bloody Marys!
Wow!!! Look at his toolkit! (Get your minds out of the gutter, I don't mean THAT toolkit!!)
And, speaking of Bloody Marys, the good folks over at Bon Appetit are always looking out for their booziest readers. Check out the "Bloody Mary Bandit" - a slot machine-type contraption designed to fancify your standard Bloody Mary recipe so you can try a new twist on an old classic!
Damian had also brought along a batch of William's famous Effing Good Cinnamon Rolls, albeit a gluten-free version to share with us. They smelled like heaven, even through the plastic. Don't fret - you'll see more of these up close in a minute!
As usual, we enjoyed our typical Kiss the Cooks kitchen antics. Here, Anne is using half an egg carton to catch herself some rainbow rays of Tomato Jam Joy before they put someone's eye out.
Joyce took on the meditative task of removing tiny thyme leaves, one by one, so we would be guaranteed the most lurver-liest garnish on the block for our brunchtime pièce de résistance. She still had time to interrupt her serious work for a grin, though! ¡Qué pícara!
During a lull in the festivities, several of us hiked out around the back of the house to visit the wine shed. Single-file, we followed Rick down a short path and into an innocent-looking door.
Holy wine-storage, Batman! You might not be able to tell from the photo, but this was a seriously groovy space to stash your favorite grape-based beverages!
Built into the ground on three sides, the open side is covered year-round by a thick copse of trees that keeps out virtually all the light. All that protection from the elements keeps the temperatures in the shed moderately and consistently cool all year round--perfect for storing your wine!
Jessica took a turn at mixing things up, and in no time flat, we had a perfectly-formed ball of pasta dough waiting for its time in the pasta machine. Have a look!
Jessica sprinkled and rolled like a pro:
Our friend Daniel pitched in to help out:
Meanwhile, Damian was busy mixing up and rolling out a gluten-free batch of pasta, using a special gluten-free pasta flour (Damian? Which one did you use? Let me know and we'll give them some link love here - it was tasty!).
Here, he's rolled the dough out and is cutting with a pizza cutter. What concentration!
We were putting the finishing touches on the pastas when Frank arrived. He'd been singing at an event just prior, and was wearing a very cool vest. You can't tell from this photo, but it has very snazzy yellow and blue stripes!
Without exception, everyone in attendance at Anne and Rick's house was happy to see Frank. And I mean everyone.
While we rolled out the pasta, Meg was hard at work on one of her Meg-olicious salad offerings. Here, she whips together a quick citrus marinade...
And slices up some ripe pears and some gorgeous Honeycrisp apples...
And tosses the fruit into the marinade to somehow become even more delicious than it started out...
Daniel showed us how his Italian grandma used to rest the pasta on the back of a chair before cooking it...
Rick had readied our egg-poaching mise en place, with individual eggs (courtesy of Coop Arcadia and Meg's Girlzzz!) awaiting their respective baths and shallow pans of hot water simmering on the stove.
We were nearly ready to eat! Rick and Damian made the plan: We just needed to simultaneously plate the salad, boil the pasta, and soft-poach the eggs all at the same time.
But wait! What was that? Is someone at the door?
It was our old pal Mikey, over to visit from Walla Walla!
He was freshly trimmed and coiffed, and looked great. He reports a fruitful ski season on the other side of the Cascades, and some hilarious-because-they-aren't-happening-to-you goings-on at Chateau Rollat. Mikey said he was here on a super quick visit, so we were extra-tickled to see him!
We took a quick conversation break to say hello and visit, and in typical Kiss the Cooks fashion, more kitchen antics ensued. In Fernando's absence, Anne helped Shawn create a romantic "first family portrait." Ain't they sweet?
Of course, that was the second take...The first take was way funnier:
Ahem...Back to business... The table was pretty much ready for us...
Someone put the pasta on to boil. We still needed to plate the salads and poach the eggs. Rick decided to use a method that almost no one was convinced would work. However, the laws of physics were on Rick's side, and his technique worked beautifully!
Into a pan of barely-simmering water, Rick carefully dropped an egg.
Then he dropped in a second egg...Can you see the second little guy in there?
When they were ready (not sure if he timed them or eyeballed them...Rick?), Rick fished them out carefully with a slotted spoon...
And gently placed them into a large, shallow bowl to await their final destination...
Rick patiently manned the Poaching Station...
Meanwhile, the rest of us (and I mean lots of us! Have a look!) got busy plating the salads. We decided on a rather deconstructed version of a salade composée...
First, a lettuce bed...
Then, more hands adding more goodies!
Shawn declared the fruit marinade delicious, and slurped up the extra straight from the plate.
Daniel watched us with amusement as we scurried around to get everything on the table at the same time:
Finally, we had a pretty nice-looking series of salads!
We unwrapped the cinnamon rolls and got them onto the table. They smelled sooooo good!
We were finally ready to plate up our main course! First, we tossed the cooked pasta with the aforementioned olive oil-garlic-anchovy-pepper flakes mixture.
Next, we sprinkled the pasta with crispy-cooked bacon, a poached egg, and Joyce's winsome thyme. Doesn't that look divine?
We plated everyone up, and a couple of lucky folks got an extra egg or two. We aren't quite sure what happened to this guy, but he looked a little sad and naked next to his eggy brethren:
Note that he looks MUCH happier in the company of his friends and family. And really, wouldn't you agree that this is the truth for most of us?
Here's the birds-eye view:
And a closer view. Oh. Em. Gee.
As much as we wanted to gawk and stare in admiration at our plates, and eat as leisurely as possible to prolong our collective culinary pleasure, time was a-wasting. We were expected in about 30 minutes in downtown Kirkland at Caffé Rococo!
When we realized what time it was, we inhaled the rest of our breakfast, and leaped up from the table. Rick told the folks who opted for a rainy walk that they should leave post-haste.
The rest of the Kissers stayed behind for a few minutes longer to straighten up a teensy bit before driving down the hill to Caffé Rococo.
Today, we would be enjoying a tour of Caffé Rococo's downtown storefront and coffee roasting digs. We would also be treated to a mini coffee-roasting class, courtesy of Jake and Adam, resident coffee roasting experts. We fueled up for the class:
And we headed around the corner behind the bar to see this crazy contraption:
The roaster-on-duty, Jake, smiled disarmingly and invited us all to come on in and have a closer look, so we did.
We introduced ourselves and informed Jake that we had arrived for our 3pm coffee class, and he beamed. Here was a guy (and a kinda muscle-y guy, to boot!) who loved his work! We picked our way over coffee sacks and other impediments, "abuzz" with excitement about learning how coffee is roasted.
There is a wacky mural in the roasting space, visible in the photo below. You can see that Jessica smiles next to the Pie in the Sky, relaxed. Poor Daniel, on the other hand, wonders what in the hell that tree up there is drinking, and why it looks so despondent.
Jake walked us briefly through how coffee beans go from this:
To this:
The first thing I can say is, WOW. I had no idea that coffee-roasting was such a scientific and intricate process! We had such an interesting afternoon, and we learned so much!
Jake empties out the hopper where some already-roasted beans have been cooling.
He says that he pours into the hopper about 9.4 pounds of coffee beans at the
beginning of the roasting process. During the process, the beans lose
so much water and mass from the chemical reaction of roasting that only
around 8.6 pounds remain at the end of the roasting cycle. Whoa!
Now, Jake gets down to business. His 7 years in the coffee business have made him one knowledgeable guy about the noble plant Coffea.
At
Caffé Rococo, Jake tells us, they favor a highly-controlled
quality-focused outcome approach to roasting, in small batches.
Jake describes the fascinating process of how coffee "talks to
you" - he says you don't necessarily roast coffee by temperature or by
time, but rather that you can hear when it has reached the "crack"
stage.
Adam, one of Rococo's owners (isn't he?), joined us about this point,
and he gave us some more specific temperatures for these different
stages. Adam told us that the "first crack" happens around 400 degrees,
and reiterated Jake's statement that first crack is is called such because it sounds like popcorn! This is the process
during which the beans swell and crack open along the seam, or butt, of
each bean.
Jake pulled out some beans to let us listen to what the crack stage sounds like:
1. City/Light (first crack, a volatile sound of the beans cracking, has finished)2. City+/Medium (shortly after first crack is complete)3. Full City/Medium Dark (second crack is about to happen at any moment)4. Full City+/Dark (the first few moments into second crack, a quieter snapping sound)5. Vienna/Light French Roast/Very Dark (second crack is
happening) – this is the darkest roast Weekly Roast offers (if we
roasted any darker, the coffee would taste burnt and bitter)6. French Roast/Extremely Dark (second crack is almost done) – Weekly Roast does not offer coffee this dark
We learned that coffees from different regions have different specific characteristics, similar to the idea of terroir in winemaking.
For example, South American coffees are typically fruity and
light-bodied with high acidity, typical of breakfast blends and other
lighter roasts. Sumatran coffees, on the other hand, are more robustly
flavored or earthy, with lower acidity and heavier body. These pair
particularly well with chocolates.
Even more interesting, we learned that the darker the coffee's roast,
the less caffeine it actually contains. He also said that, typically,
Spanish and Italian roasts are even darker than French Roast, so have
less caffeine. Perhaps that explains why I drank espresso all day long
in Spain and could still go to sleep at night with no problem!
We also learned that coffee beans aren't really beans at all, but rather seeds of the fruit of the coffee plant. The fruit of the coffee plant is actually called a coffee "berry" or a coffee "cherry." Each coffee berry contains two coffee seeds (beans). The beans are covered by a tough membrane called silverskin, which is covered by a mucilage, which is surrounded by the coffee fruit, or berry.
The silverskin and mucilage must be removed before the beans can be roasted, and there are a few methods for doing this:
Washed: Commonly used in South America, water is used to remove the additional layers from the coffee beans
Unwashed or natural: Whole coffee cherries are picked and left to dry in the sun naturally, like a raisin. Typically these coffees have a more rustic flavor, more fruity.
Lest you think these washes mean everything to the taste of your morning cuppa, consider this: Adam told us that we should think about the role of bean origin in the process. To use a cooking analogy, he said the coffee beans' origin is the ingredient, and the processing method through which the silverskin, etc. is removed is the seasoning. Interesting!
Shawn borrowed Jake's ever-so-easy-on-the-eye manly strength to spin around this huge bag of coffee so she could snap a photo of it for Fernando, who if you recall, was MIA. Three cheers for el café colombiano!
As our class wrapped up, it was time to do a little coffee tasting. Adam prepared two French press pots: One with Caffé Rococo's Breakfast Blend, and one with their French Roast. He even presented a few treats to accompany our coffees!
Adam chatted up Rick and Daniel while we sipped and discussed. Our small group seemed to be in agreement that we all preferred the French Roast blend. It was darker, smoother, and had more body in the mouth. The Breakfast Blend was plenty tasty, it was simply thinner, and more acidic. "Diner coffee," someone said. "It reminds me of Diner Coffee."
Adam told us that our preference for the darker French Roast was not the minority opinion in the Pacific Northwest, and that typically, coffee drinkers here appreciate a darker roast way more than a lighter one. He told us that the lighter roasted Breakfast Blend was more inkeeping with what people gravitate towards on the East Coast (think Dunkin' Donuts, yo).
Sundays are Caffé Rococo's re-stocking day, so pickings were slimmer than usual. However, many of us still found some goodies to buy - including a freshly-roasted batch of French Roast blend!
Jake told us to wait 5-7 days if we planned to use our coffee for espresso. He said that between the extraction method, the crema, and the stronger flavor profile, the beans really needed a few days to rest before using. However, if we were drip coffee folks, we should use our beans right away. I'm guessing French Press counts as drip in this sense - anyone know?
That wrapped up our visit and coffee roasting class. We bought our goodies and headed out.
We heart Caffé Rococo!
Many thanks, Caffé Rococo! We'll be back for sure!
I do encourage you to check out Caffé Rococo - not only was their coffee
delicious and their space lovely and comfortable, but the service was
simply impeccable. From the gal who carefully prepared our coffee to the
young man who went to inquire about our coffee roasting appointment to
our extra-knowledgeable roasting buddy Jake (who even dug out a huge
burlap coffee sack labeled "Product of Colombia" for Shawn, what a
sweetie!) to Adam the owner, we all felt so warmly received and
well-treated - I'll definitely be making Rococo my stop of choice for a
snack or a cuppa in Kirkland!
Next up, Kissers, is another date change in February (per our recent annual meeting): Joyce and Anne will dazzle us with something on February 25 (changed from the 18th due to the holiday weekend).
Quick reminder of upcoming dates:
March 17 (Shawn and Rick)
April 21 (Fernando and Jessica)
May 19 (Frank and Meg)
Note: We don't have anything scheduled after May, so we may need to consider working on that soon...I know how our calendars fill up!
See you soon, Kissers - Enjoy the sunny day/Super Bowl/beginning of February! |
Reduced kainic acid binding in rat hippocampal formation after limbic kindling.
The specific binding of [3H]kainic acid to hippocampal membranes was examined autoradiographically in rats kindled by tetanic stimulation of the amygdala or angular bundle. One day after the last of 3 class 4-5 kindled seizures, the specific binding of [3H]kainic acid in stratum lucidum of area CA3 was 47-61% less than in electrode-implanted unstimulated controls. Specific binding in the inner third of the dentate molecular layer was reduced to a lesser degree. These observations demonstrate that kainic acid receptors are down-regulated by kindling stimulation. |
Problems for source package maven-install-plugin
BuildDepends
Package declares a build time dependency on libplexus-utils-java which cannot be satisfied on s390x. Package maven-install-plugin does not exist on s390x.
Package declares a build time dependency on libplexus-utils-java which cannot be satisfied on amd64. Package maven-install-plugin does not exist on amd64.
Package declares a build time dependency on libplexus-utils-java which cannot be satisfied on i386. Package maven-install-plugin does not exist on i386.
Package declares a build time dependency on libplexus-utils-java which cannot be satisfied on armhf. Package maven-install-plugin does not exist on armhf.
Package declares a build time dependency on libplexus-utils-java which cannot be satisfied on arm64. Package maven-install-plugin does not exist on arm64.
Package declares a build time dependency on libplexus-utils-java which cannot be satisfied on mipsel. Package maven-install-plugin does not exist on mipsel.
Package declares a build time dependency on libplexus-utils-java which cannot be satisfied on mips64el. Package maven-install-plugin does not exist on mips64el.
Package declares a build time dependency on libplexus-utils-java which cannot be satisfied on armel. Package maven-install-plugin does not exist on armel.
Package declares a build time dependency on libplexus-utils-java which cannot be satisfied on ppc64el. Package maven-install-plugin does not exist on ppc64el.
Binary Package: libmaven-install-plugin-java (Version: 2.5.2-4)
Relationships
Package has a Depends on libplexus-utils-java which cannot be satisfied on mips64el.
Package has a Depends on libplexus-utils-java which cannot be satisfied on mipsel.
Package has a Depends on libplexus-utils-java which cannot be satisfied on armel.
Package has a Depends on libplexus-utils-java which cannot be satisfied on arm64.
Package has a Depends on libplexus-utils-java which cannot be satisfied on ppc64el.
Package has a Depends on libplexus-utils-java which cannot be satisfied on amd64.
Package has a Depends on libplexus-utils-java which cannot be satisfied on i386.
Package has a Depends on libplexus-utils-java which cannot be satisfied on s390x.
Package has a Depends on libplexus-utils-java which cannot be satisfied on armhf.
Last updated: Sat Sep 14 15:27:14 2019
DO NOT MASS FILE BUG REPORTS
GET A CONSENSUS ON debian-devel@lists.debian.org BEFORE MASS FILING BUGS |
On January 25, members of the Campaign Free Ahmad Sa'adat Brazil participated in the mass demonstration against the World Cup in the city of São Paulo.
5000 people marched against the governments and the companies that are sponsoring the World... |
Q:
Can any Flash compiler put scripts on multiple frames?
Can any Flash compiler put specific scripts on specific frames of the Flash movie SWF?
Like you can do from within the Flash IDE, just place a script on the required frame using the Timeline panel, and the script gets compiled to that frame of the Flash movie SWF.
Eg. script on frame 1 :
trace("Reached frame 1");
Eg. script on frame 2 :
trace("Reached frame 2");
SWF Compilers: (Hopefuls)
AS3 Compiler - Haxe
AS2 Compiler - MTASC
Adobe Flex Compiler - Mxmlc
C# to SWF Compiler - Debreuil
A:
It's possible with the MXMLC, though it not very well documented.
A Google Search for Flex Frame Metadata will show you the code. A little trial and error and you should be able to get something working. (This is how the flex preloader works)
|
Guides
Ali Soufan, former FBI agent, security consultant and author of “Black Banners: The Inside Story of 9/11 and the War Against Al Qaeda” talks to the Daily Beast about terrorism.
How’s the Obama administration doing?
“Total elimination of Al Qaeda.” Soufan said. “They are hitting leaders of al Qaeda, and anyone who is known to be plotting against the United States. But at the same time they are trying to stop all the incubating factors that help terrorist recruitment, funding, P.R. and so forth. They are hitting them on different levels. A lot of people see the success of the drones…but the global partnerships that have been created have been effective – and that includes law enforcement, diplomacy, economic aid, educational program and definitely boots on the ground when needed, ie, killing Osama Bin Laden. So, I think it’s more comprehensive in nature.”
“We joke sometimes that Obama does a lot of the same tactics as George Bush, but he keeps his mouth shut,” Soufan says. “The Bush administration’s war on terror wasn’t actually working because most of our allies around the world— including England, Germany, other European countries and Muslim world—did not have the same concept the war on terror. So, it makes it difficult when you have a strategy that your partners are not buying into. No. 2, it was wrongfully viewed in the Muslim world as a war on Islam,” said Soufan.
Soufan clarified that he doesn’t “want to blame everything on the Bush Administration. I think you have to put yourself in their shoes at the time. But the two things I disagree with the Bush Administration on: the invasion of Iraq and EITs (Enhanced Interrogation Techniques), because it just created a lot of problems to our reputation around the world.” |
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Solving The Little Problems.
In my line of work, we call them the ‘pain points’. They are the often unspoken, yet overwhelming reasons why people don’t do something.
Whether it’s a simple online transaction, completing a survey, finishing an assignment or responding to email – everything from tasks of the daily grind to the really important, life-critical stuff (like visiting your dying grandmother), the reasons why we don’t get to it are usually because there’s a pain point somewhere.
At some point in the decision-making process, there’s a minute crisis point that causes such a level of discomfort or pain that we cannot continue past it.
I spend lots of time thinking about how to connect users with products. I think about how to move people from one interaction to another seamlessly, with as little drop off as possible. It’s because I’m trying to convince people of the value of my product, and trying to win them over to my cause. I’m trying to convert them to purchase, to book or to come back again, so I can have another chance at converting them. There’s a parallel, right – to how we try and convince people of the evangelical message?
We tend to invest all our energy in trying to get people to complete the main task, without spending energy solving the little problems along the way. The easiest way to do help people move along the process is to remove the pain points. The little obstacles that give people reason to pause and reconsider the next step.
So, let me throw out something a little controversial. Imagine that our programmes, groups, church activity is a product or service and people we are trying to connect to are your users.
In fact, it’s not hard to imagine this at all – the evangelical movement has been commercialising their product for years. We’ve perfected making it look good, sleek, flash, successful and we’ve carefully crafted marketing messages.
But we’ve failed. Just look at the latest NZ census results – after 30 years of what we call ‘successful youth ministry’, the numbers should reflect this growing number of youthful converts progressing to adult believers – but they don’t, the church is still in decline. Along the way, there are obstacles that people can’t overcome. So how do we change it?
One of the keys
The most efficient and effective way to do this is to …..Stop trying to solve the big problem. Trying to sell the Big Story is always going to feel like mass-marketing. Instead, focus your energy on trying to solve the little stuff. The idea of an all encompassing Gospel that welcomes all comers cannot be considered a valid option for someone who feels unwelcome or unheard at your events, services and meetings. That’s a minute problem – a discrete opportunity.
Pain points make themselves evident all the time – with verbal and non-verbal cues. Jake might say to you “I just never feel like there’s space for me to say what I think” or, when group discussions start – he might shut down and retreat into a corner.
You don’t need to solve this pain point for the whole group. In fact, it’s probably not an issue at all people in your community. You don’t need to run a talk on listening and respecting each other. You just need to help Jake feel heard, or simply make space for him in the discussion by asking him to contribute and affirming his answer.
Little pain points often feel really big, but actually have relatively small, easy to execute solutions. They don’t often require massive cultural or social change – as much as they just need one person to pay attention to another.
You can only really discover the pain points by listening and paying attention to the Users. They are the most important people. The most important part of the process. Mass-marketing solutions feel impersonal and push the user away from the centre of the process.
Likewise – solving world hunger in one go may not be the most convincing proposition for people. There are a world of pain points they’ll see in that. But presenting them with proven, effective opportunities to make contributions that make a difference? Participating in that is easy. Obstacle overcome.
Stop trying to solve the Big Problem. Solve somebody’s pain point by listening to users – the people.
“Ask me what is most important, and I will tell you – it is people, it is people, it is people, the breath of life.” – Maori proverb.
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I'm a strategist and writer. By day, I work as a digital and content strategist while by night, I love to practice hospitality and the making of things.
I think that art and beauty are as essential to enjoying life as understanding the remarkable complexities of who we are as human beings. |
Putin and Rouhani discussed cooperation and combating terrorism in Syria
The President of Russia Vladimir Putin on the sidelines of the SCO summit in Bishkek held talks with his Iranian counterpart Hassan Rouhani. The head of state noted that relations between the two countries is multifaceted multilateral.
“It concerns the economy is concerning issues and stability in the region, our joint efforts to combat terrorism, including in Syria. In this direction much has been done, due to including the active position of Iran,” said the Russian leader.
Putin described the results achieved in the fight against terrorism in Syria, together with Russia, Iran and Turkey.
In turn, the head of Iran noted that countries cooperate in many areas. “It’s much easier to say that there are areas in which we are not cooperating,” he said.
Rouhani called on Russia to closer cooperation with regard to the situation in the Middle East and sanctions.
“The situation that is now developing in the region, necessitates greater cooperation between our countries. In the current environment, in the presence of serious external effects imposed external sanctions, the necessity for cooperation between countries in the region, in particular, between our countries, actualizarea every day,” said the Iranian leader.
Hassan Rouhani also noted that relations between Moscow and Tehran are exemplary and congratulated Vladimir Putin on Russia Day. This holiday is celebrated on June 12.
At the summit, Iran has proposed to the SCO countries investment incentives. Rouhani promised a safe environment for doing business and highly skilled workforce. |
Financing was based on a 10-year term and was arranged for the borrower, Stonepost Apartments LLC, by NorthMarq through its correspondent relationship with Allianz Life Company of America. The 492-unit multifamily property is located at 12801 W. 136th Street in Overland Park, Kansas.
According to Duvall, the loan involved rolling together loans on Phase I & Phase II of the multifamily project. Allianz had the original phase I loan and they extended the term and added new debt related to Phase II. |
H, because it is usually stated, arithmetic is the queen of technological know-how then algebra is definitely the jewel in her crown. during its big improvement during the last half-century, algebra has emerged because the topic during which you'll discover natural mathe matical reasoning at its top. Its splendor is matched in simple terms via the ever-increasing variety of its purposes to an awfully wide selection of themes in components except 'pure' arithmetic.
These dividends are paid on all shares the household sector holds at time t and shares. Any shares which the households sector during the current period will until next period. purchase not begin the current period will dividends to the households during the current current dividend represented by only from to income received by the ~ntsnt with current personal household those business dividends back continue period. (and on the yield Also, any shares the households sell business sector during beginning to to the yield Consequently, sector disposable) may be income n denoted by wthtN t + ~ tSnt.
On the basis of this information, the household sector must decide at time t how many people, NS t + 1 , it would like to have employed by the end of the current period. If the hous~hold sector places full confidence in the business sector's ability to correctly requirements, the households will also plan that assess the employed next period will work an average of h hours, its people labor who are In that case the household sector anticipates at time t that next period's wage income s is represen~~d by Wt+1hN t+1 Let TI t+1 represent the income per share which households expect at time t to receive next period from their equity holdings.
For if an economic agent, A, wanted to buy good X in a barter economy, he find someone who has good X and is willing holds in exchange. to person would first need accept what person to A But in a money economy, person A will be willing to sell the good he has for money which he can then use to buy good X from someone else. In a money economy, an economic agent does not spend time searching for a "double coincidence of wants" in need to order to effect an exchange of one good for another. But, if an agent decides to hold the medium of exchange transactions he can save even more time. |
Dagger!
That’s not quite the weapon of choice used by the Washington Wizards to silence their long-time television play-by-play voice, but Steve Buckhantz clearly deserved far better from this team and the cable outlet that will carry its games next season.
NBC Sports Washington announced Wednesday afternoon that Buckhantz, the team’s broadcaster for the last 22 years, will be replaced next year by Fox Sports announcer Justin Kutcher. His hiring comes almost four months after NBC Sports Washington confirmed in March that it was not going to exercise the one-year option remaining on Buckhantz’s contract.
“It’s truly hurtful,” Buckhantz tells City Paper. “After 22 years, I was turned away with little or no fanfare. I wanted to at least be able to say goodbye and tell everyone, the fans, our viewers, how much I appreciated the opportunity to do what I’ve been doing.”
In March, NBC Sports Washington’s new general manager, Damon Phillips, said he was exploring other options for television play-by-play. He did not dismiss the possibility that Buckhantz could still return for the 2019-20 season, but it was perfectly clear that was a remote possibility, if not an outright lie.
So, too, was his insistence to several media outlets, including City Paper, that this would be his decision to make, and his alone. Clearly this dagger (Buckhantz’s signature call when a basket clinched victory or defeat for the Wizards) was wielded by someone far above Phillips’ pay grade.
Phillips did not return a call to his office on Wednesday.
“We are tremendously excited and proud to unveil a dynamic new team to provide NBC Sports Washington’s live coverage of Wizards basketball,” Phillips said in a statement. “Justin’s skill, dedication and tremendous body of work have established him as one of the preeminent sports announcers nationwide. His impressive background and passion for basketball, combined with the considerable NBA and Wizards knowledge Drew [Gooden] and Chris [Miller] have accumulated, will result in a high-quality, entertaining product for fans.”
Phillips may well have been the one to officially inform Buckhantz that his services would no longer be needed. And he may well be the man who decided that Kutcher, one of a dozen people he interviewed, would be the new TV voice of this hapless and seemingly hopeless franchise.
But the true villains of the piece are lurking elsewhere. That would be team owner Ted Leonsis and his 30-something son, Zach. Sources have indicated they believe that millennial Zach, listed as senior vice president of strategic initiatives for Monumental Sports & Entertainment and general manager of Monumental Sports Network, was pushing for a change. And his father obviously acquiesced.
If so, shame on both of them, for the way they allowed Buckhantz to dangle in the wind for so long, and the gutless way they’ve handled the firing.
Says Buckhantz, “If this was NBC Sports Washington doing this and Phillips had gone to Ted and said, ‘We’re looking to make a change with the hockey broadcast,’ you know Ted would have looked at him right in the eye and said, ‘No, that’s not happening.’
“This was a team decision, and make no mistake about that. The owner makes these decisions. And by the way, [Leonsis] also owns 33 percent of NBC Sports Washington.”
Buckhantz said on 106.7 The Fan that he has not heard from Ted or Zach since the process began. Phillips later told the radio station that “anyone with knowledge of this process and how we operate our business, knows that talent decisions are made by the TV network, not the team. That may not be the case in other NBA markets, but that’s how it works here.”
Calls to Leonsis’s office and to Scott Hall, vice president for communications for the Wizards, were not returned Wednesday.
Buckhantz surely will find another good broadcasting gig again, but it will never be quite the same as his Wizards tenure. The Northern Virginia native has often described his role with the team as the dream job of his life. And his good work for so many years of having to describe so much dreadful basketball clearly was appreciated by the few fans still remaining who watched the telecasts in the first place.
He was totally informed, prepared, and entertaining. Of course he wanted the Wizards to win, but he was never a see-no-evil homer and could be critical of the team he covered without ever sounding shrill or mean-spirited. He had wonderful chemistry with his long-time analyst, Phil Chenier (also sadly pushed aside two years ago), and worked well with Chenier’s replacement, Kara Lawson, who was hired as an assistant coach by the Boston Celtics last month.
Essentially, Buckhantz was the consummate professional in every way. And I suspect Wizards fans be voicing their displeasure over this travesty at shrill levels for quite some time.
I know nothing about Kutcher, his replacement, other than what I read in the Post. He’s 39, has done play-by-play on a variety of sports for 17 years, the last seven with Fox Sports.
“I know that everyone’s going to be like, ‘Who is this Justin Kutcher guy?’ I get it, I totally understand it, and, frankly, I’d be the same way,” Kutcher told the Post. “If it were my team and I had this allegiance to a broadcaster for over 20 years, change is tough. I’m not looking to be him. I have the utmost respect for what he’s done.”
I’m sure Kutcher is competent enough, but he better have a some seriously thick skin as well. With the woebegone Wizards these days, you never know when that dagger might strike next.
Leonard Shapiro retired in 2011 after 41 years as a sports reporter, editor, and columnist at the Washington Post. |
The present invention relates to a signaling device for sighting systems, for example for rescue crafts in the nautical field and the like. More particularly, the invention relates to an intermittent signaling device.
As is known, external signaling devices suitable to be used for rescue crafts such as life rafts for watercraft are currently commercially available.
However, these signaling devices have a light distribution system that is provided by using a single lamp whose brightness, emitted by the single filament of the lamp, produces a given light field, leaving substantially uncovered two sectors in which shadow zones are formed.
Essentially, with a single filament and therefore a single lamp, two substantially opposite lighting regions are produced which extend from the body of the lamp, with two shadow sectors that are located at the respective north and south poles when one considers a sphere whose light field is determined by the lighting of the lamp.
This is of course a drawback in signaling devices that must be used in sighting systems, for example for rescue crafts, in which the primary purpose is obviously to be sighted at the greatest possible distance so as to allow the recovery of shipwrecked persons.
Accordingly, existing signaling devices, despite being accepted and commonly used by users, do not offer the assurances of reliability that make the signaling device absolutely suitable for use in the nautical field. Furthermore, if the single filament breaks, the device is unusable and therefore the rescue system is no longer available. |
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About the conductor
Ingo Metzmacher
INGO METZMACHER has become one of today's most sought-after conductors. His vivid interpretations and innovative programming have established him as a regular guest with many of the world's most prestigious orchestras. His award-winning eight-year tenure (1997-2005) at the head of the Hamburg State Opera, the Hamburg Philharmonic Orchestra, and Hamburg Festival was one of the most groundbreaking and successful of its kind in recent times. He created a breathtaking range of imaginative and thought-provoking productions, concerts and festivals in repertoire from Mozart, Beethoven, Weber, Verdi, and Wagner to Debussy, Stravinsky, Berg, Henze, and Nono, as well as performing many contemporary works. At the same time, he took the Hamburg Philharmonic on a number of prestigious European tours, including a residency at the Lucerne Festival and the Orchestra's debut at the BBC Proms in London. In September 2005, he began a new role as Chief Conductor of the Netherlands Opera in Amsterdam, where he continues his mission to bring fresh and dynamic interpretations to as wide a repertoire as possible, conducting at least three productions each season. Metzmacher has also been nominated to succeed Kent Nagano at the Deutsches Symphonie-Orchester Berlin starting with the 2007/2008 season.
In the 2005/6 season, he returns to the London Philharmonic, the Royal Concertgebouw Orchestra, the Orchestre National de France, the Munich Philharmonic, the Bavarian Radio Symphony, the Vienna Symphony, the Netherlands Radio Philharmonic, and in the United States the San Francisco Symphony and Los Angeles Philharmonic.
Metzmacher has recorded extensively for EMI Classics since 1992 when his first CD, A Portrait of Charles Ives with the Ensemble Modern, was nominated for a Grammy award and earned the Grand Prix from the Académie Charles Cros. During his first season as Principal Guest Conductor of the Bamberg Symphony Orchestra Metzmacher began a recording project of symphonies by Karl Amadeus Hartmann; the full eight symphonies were re-released in a box set when they were awarded the Preis der Deutschen Schallplattenkritik. His landmark live recording of Wozzeck at the Hamburg State Opera was nominated for a Grammy award and received the Preis der Deutschen Schallplattenkritik. His release of Henze's Symphony No. 9 with the Berlin Philharmonic and the Berlin Radio Choir also received much critical acclaim. More recently, a series of live recordings have been released of his New Year's Eve Concerts in Hamburg under the title Who is afraid of 20th century music. Over 75 short works by the widest possible range of 20th century composers make up this ground-breaking 5-CD collection.
In January 2005, Metzmacher's book Keine Angst vor neuen Tönen. Eine Reise in die Welt der Musik was published in Germany. Such was its success that it was already in its fourth printing six months later and published in Dutch and Chinese shortly after. The book was awarded "Book of the Year 2005" by the opera magazine Opernwelt. Metzmacher is represented by Intermusica. |
#define SPIDEV_1 (0)
void spiPinConfigure(int);
int spiPinConfig(int);
void spiInit(int);
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My partner and Rebalance IRA co-founder Scott Puritz recently gave an interview to USA Today sure to raise the hackles of thousands of retirement advisors: The typical 60/40 stock-and-bond portfolio is fast becoming a problem for millions of American savers.
The idea, which dates back decades, is to hold about 60% of your retirement portfolio in stocks and about 40% in bonds. If stocks go up, you buy bonds to get back to 60/40. If bonds rise and stocks are stagnant, do the reverse.
"Those were not terribly bad rules a generation ago, but they're now not just outdated but downright dangerous," Puritz told the newspaper.
The billionaire investor Warren Buffett takes a similar, if extreme, view: Just own 90% stocks, and do it cheaply using index funds. Now, a study from the IESE Business School in Barcelona suggests Buffett is on the right track.
According to the research, a simple, cheap portfolio of 90% stocks and 10% bonds would only "fail," meaning a retiree would run out of money, in 2.3% of cases. Financial advisors deem a portfolio with a 5% failure rate to be "low risk" for a retirement plan.
Cost risk
You might prefer zero risk, but consider all the factors at work here. You need growth to offset inflation, so cash is a nonstarter. Owning 100% stock would offer the highest growth, yet the risk of a market crash would give any retiree pause.
Using a 90/10 split creates a powerful "middle ground" between the best performance (100% stocks) and the best protection (a balanced mix of stocks and bonds), according to the study.
The takeaway for retirement investors is not "put it all into stocks" but instead focus on costs and consider how long you might live. Buffett prefers index funds for his heirs precisely because they take the cost factor down tenfold in a single move. Avoid pricey active management fees and you avoid a whole world of "cost risk" most people fail to recognize.
Some folks can follow Buffett's advice, buy two index funds and go to sleep. Most people can't, and shouldn't. It's one thing to prove a model in a backward-looking academic study. It's another to live day-to-day with your investment choices.
That's why we recommend that our clients use six asset classes rather than two, rebalancing along the way. "There's no sense in creating the optimal asset allocation that works at an intellectual level if when the markets drop, the investor can't sleep at night," Puritz told USA Today.
Secret sauce
Nevertheless, we do agree wholeheartedly in the low-cost Buffett stock portfolio approach. For young people with decades ahead of them, a 100% stock portfolio is a real winner. Not because stocks only go up, but because a 25-year-old doesn't have as much money on the table, so the ups and downs aren't a cause for alarm.
That changes when people hit their 40s, but even then a 90% stock approach is workable. When you get closer to retirement, that's when we would suggest moving to something more like a 70/30 split, shifting down into a 50/50 model portfolio well into retirement.
Not just the S&P 500, though. A great stock portfolio will hold a wide variety of underlying investments, including small-cap stocks, dividend payers, foreign stocks and so on. Likewise, a well-diversified bond portfolio is not going to be a stack of Treasuries and that's it.
You can own a diversified, sophisticated portfolio at a low cost, and you can rebalance it cheaply too, thanks to modern tools such as index-style ETFs. Ongoing, thoughtful financial guidance is the secret sauce that makes a portfolio work, helping to diminish an already-small failure rate in retirement. |
Q:
What do i have to do to make a style for an activity that just affects the textviews?
Actually i have two questions.
Question 1.
I have made a style for a TextView
http://pastebin.com/q9hj26JX (Couldn't paste xml code here, it just went invisible)
To add this style i do:
http://pastebin.com/QdGmjQ0z
But instead of doint this, there must be a way to add this style to all the TextView in an activity? I have seen something like "Widget.TextView", but i have not found any good tutorial or documentation on it yet.
So can someone please give me an example, if it is possible.
Now for question number 2:
I don't get any intellisense while creating styles. Does it not exist for style creation?
Thanks in advance!
A:
Please red about THEMES in android http://developer.android.com/guide/topics/ui/themes.html
The THEME is a style for whole activity and sets in Android Manifest.
Hope, it help you!
UPDATE:
Try this code:
<?xml version="1.0" encoding="utf-8"?>
<resources xmlns:android="http://schemas.android.com/apk/res/android">
<style name="small_describing_text" parent="@android:style/TextAppearance.Medium">
<item name="android:layout_width">fill_parent</item>
<item name="android:layout_height">wrap_content</item>
<item name="android:gravity">center_horizontal</item>
<item name="android:layout_marginTop">0dp</item>
<item name="android:textSize">10dp</item>
<item name="android:textColor">#FF0000</item>
</style>
<style name="MyTheme" parent="android:Theme.Light">
<item name="android:textViewStyle">@style/small_describing_text</item>
</style>
</resources>
Don't forget add this theme in Manifest for your activity!!!
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Latest AIDSVu Data Illustrate Impact of HIV by ZIP Code in Major U.S. Cities
Rate of adults and adolescents living with an HIV diagnosis per 100,000 population, by county, 2009. (PRNewsFoto/AIDSVu) Facebook Twitter Pinterest
Rate of adults and adolescents living with an HIV diagnosis per 100,000 population, by county, 2009. (PRNewsFoto/AIDSVu)
ATLANTA, June 26, 2012 /PRNewswire-USNewswire/ -- Today, on the eve of National HIV Testing Day, the Rollins School of Public Health at Emory University unveiled a major update of AIDSVu (www.aidsvu.org), including new interactive online maps that, for the first time, show the latest HIV prevalence data for 13 U.S. cities by ZIP code or census tract. AIDSVu also allows users to view HIV rates alongside key social determinants of health – such as poverty, lack of health insurance, and educational attainment.
"The visual presentation of current HIV data by geographic location available from AIDSVu is a valuable tool that can help inform local, state, and regional HIV program planning and implementation," noted Dr. Ronald Valdiserri, Deputy Assistant Secretary for Health, Infectious Diseases and Director, Office of HIV/AIDS and Infectious Disease Policy, U.S. Department of Health and Human Services. "AIDSVu – led by Emory University and developed with the support and advice of partners from the corporate sector, government (federal, state and local), and the HIV community – is the perfect example of how diverse stakeholders can work together to actively address the HIV/AIDS epidemic in the United States."
AIDSVu is a free tool that provides the most detailed publicly available view of HIV prevalence in the United States. The data on AIDSVu pinpoint areas of the country where the rates of people living with an HIV diagnosis are the highest – such as in urban centers, and in the Northeast and the South – and where the needs for prevention, testing and treatment services are most urgent.
AIDSVu is the first interactive online mapping tool to display HIV prevalence data at ZIP code and census tract levels, allowing users to better understand the impact of HIV where they live. AIDSVu also provides local information about HIV testing and treatment site locations, state AIDS Drug Assistance Programs, and the estimated percentage of HIV diagnoses that are made late in the course of the disease. AIDSVu is updated regularly as new data and information become available.
"The new city maps on AIDSVu help us understand which communities are most impacted by HIV and where we need to focus resources," said Dr. Patrick Sullivan, Associate Professor of Epidemiology at Emory University's Rollins School of Public Health, who is the principal researcher for AIDSVu. "The information on AIDSVu can help educate all Americans about what HIV looks like in the U.S., and support efforts to prevent new HIV infections, expand HIV testing and improve care for people living with HIV."
Key features and findings of AIDSVu include:
AIDSVu provides interactive maps of HIV prevalence data by census tract for Philadelphia and Washington, D.C., and by ZIP code for Atlanta; Chicago; Dallas; Detroit; Houston; Los Angeles County; Miami; New Orleans; New York City; Philadelphia; San Francisco; San Juan, Puerto Rico; and Washington, D.C. National maps displaying data at the state and county levels are also available, and additional city maps providing ZIP code and census tract data will be added in the future.
The state- and county-level data on AIDSVu maps have been updated to reflect 2009 data, the most recent nationally comparable HIV prevalence data available from the U.S. Centers for Disease Control and Prevention (CDC).
The maps on AIDSVu show that the HIV epidemic in the United States varies considerably by geography. The national map shows significantly higher rates of people living with HIV in the Northeast and the South than in much of the rest of the country. AIDSVu's city maps demonstrate that, in many cities, there is a pattern of heavily impacted urban cores with relatively lower impact in areas further from city centers.
The data on AIDSVu's maps can be viewed by race/ethnicity. AIDSVu shows that HIV disproportionately affects black and Hispanic/Latino Americans, and that these disparities exist in both major metropolitan areas and rural areas.
AIDSVu visitors can see how HIV prevalence overlaps with social determinants of health – poverty, lack of health insurance, median household income, educational attainment and income inequality – at the county level in side-by-side map views.
AIDSVu also provides downloadable resources – including slide sets of the various map views available on the site – to help those who work in HIV prevention and treatment educate others about the U.S. epidemic.
AIDSVu and National HIV Testing Day:
This update of AIDSVu is being launched in advance of National HIV Testing Day. Currently, more than one million Americans are living with HIV, and an estimated one in five people with HIV do not know their status.
Information about HIV prevalence at the local level – as shown on AIDSVu – can help individuals understand the impact of HIV in their communities and the importance of getting tested, and the AIDSVu testing locator helps users find a place in their community to get tested for HIV.
The state- and county-level data displayed on AIDSVu were obtained from the CDC and compiled by researchers at the Rollins School of Public Health at Emory University. ZIP code and census tract data were provided directly by state, county and city health departments, depending on the entity responsible for HIV surveillance, and were also compiled by Rollins researchers. The project is guided by an Advisory Committee and a Technical Advisory Group with representatives from federal agencies, state health departments and non-governmental organizations working in HIV prevention, care and research. Financial support for AIDSVu was provided to Emory University by Gilead Sciences, Inc.
About the Rollins School of Public Health
The Rollins School of Public Health (RSPH) is part of Emory University in Atlanta, Ga. The school houses six academic departments, 20 multidisciplinary centers – including an NIH-supported Center for AIDS Research – and over 160 full-time doctoral-level faculty members. |
ResearchSaturday November 17th, 2018Saturday May 18th, 2018
OtherFriday February 9th, 2018Saturday February 10th, 2018
USS North Carolina (BB-55) was the lead ship of North Carolina-class battleships and the fourth warship in the U.S. Navy to be named for the State of North Carolina. She was the first newly constructed American battleship to enter service during World War II, and took part in every major naval offensive in the Pacific Theater of Operations; her 15 battle stars made her the most decorated American battleship of World War II. She was declared a National Historic Landmark in 1986, and is now a museum ship and memorial kept at the seaport of Wilmington, North Carolina.
The USS North Carolina's primary role was protecting aircraft carriers and she served in every major Pacific battle during the war, and won a total of 15 battle stars. With a crew complement of 1880 men, nine 16" guns, twenty 5" guns, sixteen 1.1" machine guns, and twelve .50-cal machine guns, she was one of the most formidable weapons of any naval arsenal. Visitors may also view one of the nine surviving OS2U Kingfisher aircraft, displayed near the stern of the ship. This particular aircraft was salvaged from a mountainside in British Columbia in 1964 and restored.
Ten men were lost during on this ship, five of those as a result of a torpedo hit on her port side that created a hole 32 ft. by 18. ft, 20 ft. below the water line. It is believed that one or two still remain with the ship. A young blond man has been seen in the passageways. A different one peers out of portholes occasionally. One has hitched a ride with an unsuspecting guest. Hatches and doors open or close themselves, televisions and lights turn themselves off or on. Things move by themselves in front of witnesses. And they don't hesitate to make themselves known by talking or even yelling. And of course there are cold spots, footsteps and other eerie experiences.
Investigation Data
APRIL 1st, 2017
EVP - "DAMN"
Lead investigator Nelson Nauss captured this EVP at the base of the port side 5-inch battery director. This area of the USS North Carolina Battleship is where 44 men were wounded and 3 killed as a result of a friendly fire incident on April 6th 1945.
November 17th, 2018
Bed Springs in Sick Bay
Lead investigators Jason Waters and Kelly McConkey captured this strange occurrence during an EVP session in the Sick Bay.
Disembodied voice letting us know we are not welcome
Lead investigator Nelson Nauss and VIP guest Wes Storms were secluded in the Coding Room of the Communications Area. This area was considered highly secured and off-limits to most as we were clearly reminded that night... |
1. Technical Field
The present invention relates to armatures for rotating electric machines.
2. Description of Related Art
There are known armatures for rotating electric machines which include an armature core and an armature coil. The armature core includes an annular main body and a plurality of teeth each extending radially inward from the main body and spaced from one another in the circumferential direction of the main body. The armature coil is arranged between the teeth of the armature coil.
For example, Japanese Patent Application Publication No. JP2012165630A discloses an armature, in which each of the teeth of the armature core has a protruding part formed at a distal end of the tooth so as to be circumferentially centered at the distal end and a pair of oblique parts formed respectively on opposite circumferential sides of the protruding part. Consequently, with the oblique parts of the teeth of the armature core, it is possible to retain the armature coil in position between the teeth of the armature core, thereby preventing the armature coil from being detached from the teeth.
However, in the armature disclosed in the above patent document, for each of the teeth of the armature core, the oblique parts of the tooth are configured to extend straight parallel to the protruding part of the tooth before the armature coil is arranged between the teeth of the armature core. Further, after the arrangement of the armature coil, the oblique parts are bent respectively in opposite circumferential directions away from the protruding part, thereby being deformed to extend obliquely with respect to the protruding part. Moreover, the oblique parts are also configured to have a constant width from the proximal end to the distal end thereof. Therefore, during the bending of the oblique parts, only proximal end portions of the oblique parts are locally deformed. Consequently, after the bending of the oblique parts, tensile or compressive stress may reside in the proximal end portions of the oblique parts, thereby deteriorating the magnetic properties of the oblique parts. Moreover, the oblique parts may be damaged due to concentration of the tensile or compressive stress on the proximal end portions.
To solve the above problem, the patent document further discloses examples of providing stress relaxation parts in the form of a cut at the proximal ends of the oblique parts, thereby relaxing the residual stress in the proximal end portions of the oblique parts (see FIGS. 8-11 of the patent document). However, with the stress relaxation parts provided at the proximal ends, the width of the oblique parts at the proximal ends is accordingly reduced. Consequently, it may become difficult for magnetic flux to flow through the proximal ends of the oblique parts, thereby lowering the performance of the rotating electric machine. |
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Q:
simple string list in c is leaking memory(malloc and realloc)
the problem is I can't free it,the console output pointer are the same inside free function, the xcode detected at the line from function StringList_add when realloc called.
typedef struct stringlist_s {
int max_str;
char **str;
}stringlist_t;
//functions
stringlist_t *StringList_new()
{
stringlist_t *lst = (stringlist_t *)malloc(sizeof(stringlist_t));
return lst;
}
void StringList_add(stringlist_t *str_list,char *str)
{
if(!str)
return;
if(!str_list)
return;
str_list->str = (char **)realloc(str_list->str, sizeof(char *) * (str_list->max_str+1));
str_list->str[str_list->max_str] = (char *)malloc(strlen(str) + 1);
memcpy(str_list->str[str_list->max_str], str, strlen(str) + 1);
str_list->max_str++;
}
void StringList_release(stringlist_t *strList)
{
if(!strList) {
printf("Releasing empty pointer\n");
return;
}
for(int i = 0 ; i < strList->max_str; ++i )
{
free(strList->str[i]);
printf("pointer inside is %p\n",strList->str[i]);
}
printf("list before is %p\n",strList);
free(strList);
printf("list now is %p\n",strList); //value is the same as previous printf
}
I just use this to test the code above:
stringList_t *a = StringList_new();
StringList_add(a,"abc");
StringList_add(a,"edf");
StringList_release(a);
A:
A problem is that StringList_new() allocates a new stringList_t but never initialises it members. At the call to realloc():
str_list->str = (char **)realloc(str_list->str, sizeof(char *) *
(str_list->max_str+1));
neither str_list->str or str_list->max_str have been initialised. From the reference page for realloc():
It must be previously allocated by malloc(), calloc() or realloc() and not yet freed with free(), otherwise, the results are undefined.
which will be the case when used with an unitialised pointer.
Change to:
stringlist_t *StringList_new()
{
stringlist_t *lst = malloc(sizeof(*lst));
lst->max_str = 0;
lst->str = NULL;
return lst;
}
Don't cast the return value of malloc() or realloc(). Passing a NULL pointer to realloc() is fine, it behaves like malloc() in that case. When using realloc() store the return value in a temporary pointer variable to avoid a memory leak in the event that realloc() fails:
char** tmp = realloc(str_list->str, sizeof(*tmp) * (str_list->max_str+1));
if (tmp)
{
str_list->str = tmp;
}
Note I did not use calloc() in StringList_new() as according the C standard all bits zero need not represent a null pointer.
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Violence is consuming the Mexican city of Reynosa, just south of the Texas border, as street battles have reportedly claimed the lives of over 80 people, including high-ranking police officers and drug cartel leaders. You only have to go to YouTube to watch the war from the front line.
High-intensity battles involving the Gulfo Cartel, the Zeta Cartel, and Mexican federal authorities are being recorded and broadcast to the world in full by cartel gunmen and residents caught in the crossfire. The battle videos are gaining hundreds of thousands of views.
Reynosa is located in the Mexican state of Tamaulipas, one of the most highly trafficked regions in Mexico for drugs headed to the United States. Tamaulipas was a starting point for the country’s bloody narcowars that have lasted for years on end and continue bloodily to this day.
The cartels’ smartphone videos, posted to accounts with thousands of subscribers, capture the battles complete with a soundtrack of booming .50 caliber rifles and the cackling laughter of gunmen.
The video above chronicles a firefight from the front lines. According to one translation, a man is warning his comrades to “Get down, you’re going to get shot, god damn it!”
“Shoot another .50 [caliber] at them,” he screams before laughing wildly, “another one!”
The gunmen appear to be using a powerful Barrett M82 anti-materiel rifle—a firearm designed to take down equipment like tanks—to kill enemy soldiers.
By one minute into the video, the battle has become so intense that one man tells his fellow shooters to hold fire and and let their enemies spend their ammo.
The Mexican government says that the catalyst for this round of violence is the government “squeezing” the cartels, arresting Gulfo bosses and causing a civil war for power within the group. The rival Zeta cartel has attempted to take advantage of the Gulfo’s weakness by mounting an invasion of enemy territory.
“It’s worse than ever,” a local woman told the Guardian. “This is a failed state with no law and no authority.”
Local authorities are almost powerless in the face of an all-out cartel army, so they rely on the Mexican military to push back.
On May 9, five cartel gunmen and a Mexican army soldier were killed during firefights captured in the video above.
One of two shootouts occurred in the relatively well-off Las Fuentas neighborhood in the western part of the city. Soldiers and gunmen traded fire so intensely that the Mexican military had to call in two helicopters with snipers to eventually route their enemies.
The Friday firefights are believed to have killed Galindo “El Mellado,” one of the founders of the Los Zetas paramilitary drug cartel that has carried out much of the violence in Reynosa and Tamaulipas at large.
There are countless videos recording the violence because the battles take place in the open. On the afternoon of Monday, May 5, an intense battle took the lives of at least five gunmen outside the local Walmart.
When the shooting broke out, Walmart shoppers and nearby drivers took to Twitter to report news of the fatal fight to the world.
The YouTube accounts posting videos of the narcowar are just one piece of the cartels’ surprisingly big social media presence. While older Mexican drug kingpins shun social networks, the younger generation tends to flaunt their wealth on sites like Instagram and even post regular duckfaced selfies that can Mexican authorities identify and track them down.
Like television before it, YouTube is being used to document and propagandize wars around the world from Mexico to the Syrian civil war. With even narcosoldiers possessing the strong desire to overshare everything about their lives, viewers can now see the wars in Mexico closer than ever before.
Photo via Knight Foundation/Flickr (CC BY-SA 2.0) |
The role of the Northern League in transforming the Italian political system: from economic federalism to ethnic politics and back
Cavatorta, Francesco (2001) The role of the Northern League in transforming the Italian political system: from economic federalism to ethnic politics and back. Contemporary Politics, 7 (1). pp. 27-40. ISSN 1469-3631
Abstract
Until the early 1990s, Italy displayed a stable party system, where newcomers found it particularly difficult to challenge the overwhelming influence of the traditional parties: Christian Democrats (DC), Socialist Party (PSI), and Communist Party (PCI). New political formations managed to emerge, but they were largely unable to sustain their electoral success over a long period of time and failed to establish themselves as credible alternatives. The appearance of the Northern League (NL) in the late 1980s was also treated as temporary disaffection of sectors of the electorate from traditional politics. However, this proved not to be the case and the NL went on to become a very central player in the political system.
This article examines the conditions for the emergence of the Northern League and its long lasting impact on Italian politics. The Northern League is partly responsible for major changes that occurred in Italy over the last decade and while its electoral fortunes have somewhat declined in recent years, the issues it brought to prominence are today very much central in political debates. The article argues that the NL, far from being a single-issue party, has a clear vision of what Italy in the new millennium should look like. Moreover, the article argues that this vision is similar to the one held by a number of right-wing parties in Western Europe such as Haider’s Freedom Party. Accordingly, the NL has abandoned its pro-independence position and has entered again into a political and electoral alliance with the centre-right Berlusconi-led coalition. This coalition is the favourite to win the 2001 national election and the NL is likely to hold once again a number of key ministerial posts. The presence of the Northern League in the new government will certainly accelerate the pace of decentralising reforms. The initial goal of federalism will probably be achieved after the NL went through a stage of profound radicalisation within which it flirted will independence. The failure of the Padanian project conceived in ethnic terms has brought the NL back to its roots and it is likely that Italy will soon be a federal state. |
The Disease Model Reconsidered
Historian looks at resistance to the “NIDA paradigm.”
The history of addiction as a brain disease “looks a lot like the history of atoms or germs, insofar as these were older and controversial ideas for which scientific confirmation later became available,” writes historian David Courtwright, author of Forces of Habit: Drugs and the Making of the Modern World.
In a recent issue of the social science journal BioSocieties, Courtwright surveys the history of the disease paradigm of drug addiction, and, in doing so, brings into focus several key dilemmas related to what former National Institute on Drug Abuse (NIDA) director Alan Leshner once characterized as the “quintessential biobehavioral disorder.”
The scientific evidence available to us at present largely supports a statement like Leshner’s. Researchers have documented long-term changes in brain structure and function due to drug abuse, and neuroimaging technologies have resulted in maps of the abnormal neuronal activity addicts exhibit. Courtwright cites the discovery of the endogenous opioid system, the mapping of receptor pathways, and the growing understanding of the mesolimbic dopamine reward pathway as evidence of clinical confirmation of theories about addictive disease that has been floating around in one form or another for many years.
Why then, Courtwright asks, does the medical profession largely stay clear of issues having to do with our law enforcement-driven drug war? Why are clinical professionals not on the front lines of revolt over this issue? “If addiction was beyond the individual’s control, then criminal punishment was as inappropriate as jailing a schizophrenic who wandered into an emergency room,” the author writes.
The most obvious reason for this conundrum, says Courtwright, is that “the brain disease model has so far failed to yield much practical therapeutic value.” The disease paradigm has not greatly increased the amount of “actionable etiology” available to medical and public health practitioners. “Clinicians have acquired some drugs, such as Wellbutrin and Chantix for smokers, Campral for alcoholics or buprenorphine for heroin addicts, but no magic bullets.” Physicians and health workers are “stuck in therapeutic limbo,” Courtwright believes. “The drug-abuse field is characterized by, at best, incomplete and contested medicalization.”
Moreover, unlike the current situation in the case of, say, diabetes or schizophrenia, “at least four important groups continue to wrestle for control of the addiction field.” (Medical personnel, police, social scientists, and political officials.) Social scientists, in particular, are frequently skeptical about the NIDA disease paradigm “as part of a broader post-World War II pattern of resistance against biological explanations of behavior, genetic research and the neo-Darwinian renaissance.”
Social scientists and neuroscientists “still live in their own gated academic communities,” Courtwright alleges. “There is a lot more at stake in the brain disease debate than our understanding of addiction.”
However, these problems do not mean that valuable findings in one area–addictive disease theory–cannot produce innovations in other research fields as well. In fact, such spinoffs happen all the time. Courtwright points to advancements in our understanding of evolution: “Michael Kuhar has argued that, because the brain co-evolved with neurotransmitters, it can usually manage its internal chemistry quite well. But it did not co-evolve with drugs, understood as recently introduced and wholly exogenous super-neurotransmitters that can override the brain’s control mechanisms.”
The author also cites spinoffs in economic studies: “The permanent alteration of neurons and the development of addiction in some, but not all, users also helped explain the commercial and tax appeal of drugs, insofar as they were nondurable goods with relatively inflexible demand curves. Even non-addicted users tended to consume more over time, because of tolerance.”
In the end, it is just possible to contemplate some sort of fusion, or meeting of the minds, over the disease model. As Courtwright speculates, “it may turn out that the tension between the personality and brain disease models is more apparent than real.” He cites as evidence such connections as the fit between impulsive, thrill-seeking behavior and an associated paucity of dopamine D2 and D3 receptors in the midbrain region. The result? Such people “have less inhibition of dopamine, and experience more reward when stimulated by risky behavior.” A nice fit. And the number of nice fits between social science and brain science continues to accumulate.
“If the brain disease model ever yields a pharmacotherapy that curbs craving, or a vaccine that blocks drug euphoria, as some researchers hope,” Courtwright says, “we should expect the rapid medicalization of the field. Under those dramatically cost-effective circumstances, politicians and police would be more willing to surrender authority to physicians.” |
Risk factors for pulmonary barotrauma in divers.
Pulmonary barotrauma (PBT) of ascent is a feared complication in compressed air diving. Although certain respiratory conditions are thought to increase the risk of suffering PBT and thus should preclude diving, in most cases of PBT, risk factors are described as not being present. The purpose of our study was to evaluate factors that possibly cause PBT. We analyzed 15 consecutive cases of PBT with respect to dive factors, clinical and radiologic features, and lung function. They were compared with 15 cases of decompression sickness without PBT, which appeared in the same period. Clinical features of PBT were arterial gas embolism (n=13), mediastinal emphysema (n=1), and pneumothorax (n=1). CT of the chest (performed in 12 cases) revealed subpleural emphysematous blebs in 5 cases that were not detected in preinjury and postinjury chest radiographs. A comparison of predive lung function between groups showed significantly lower midexpiratory flow rates at 50% and 25% of vital capacity in PBT patients (p<0.05 and p<0.02, respectively). These results indicate that divers with preexisting small lung cysts and/or end-expiratory flow limitation may be at risk of PBT. |
Julian Le Grand
Sir Julian Ernest Michael Le Grand, FBA (born 29 May 1945) is a British academic specialising in public policy. He is the Richard Titmuss Professor of Social Policy at the London School of Economics (LSE) and was a senior policy advisor to former Prime Minister Tony Blair.
Le Grand is the author, co-author or editor of seventeen books and over ninety articles on economics, philosophy and public policy. One of his books, Motivation, Agency and Public Policy: Of Knights and Knaves, Pawns and Queens, was described by The Economist as "accessible – and profound" and by The Times as "one of the most important books on public policy in recent years". He was one of Prospect magazine's 100 top British public intellectuals, and one of the ESRC's ten Heroes of Dissemination.
He is one of the principal architects of the UK Government's current ‘quasi-market’ reforms introducing choice and competition into health care and education. In addition, he originated and developed several innovative ideas in social policy, including one that became the ‘baby bond’ or Child Trust Fund, the Partnership Scheme for funding long term care endorsed by the 2005 Wanless Report Securing Good Care for Older People, the Educational Premium for the less well off and for looked after children, and the Social Care Practice in the 2006 Department for Education and Skills Green Paper, Care Matters.
Le Grand was one of the signatories of a letter published in The Guardian on 15 April 2008, which criticised the UK Government's "retreat in the face of a rightwing challenge over inheritance tax". Le Grand and his co-authors argued that inheritance tax "is one of the few tools which directly reduces inherited inequalities."
In 2014 he was a member of the Commission on the Future of Health and Social Care in England for the King's Fund, chaired by Kate Barker which delivered its final report in September. He subsequently denounced the proposal of increasing NHS charges, which he described as a zombie idea.
Honours
In 2006 Le Grand was awarded an honorary doctorate (D.Litt.) by the University of Sussex.
In 2007 Le Grand was made a Fellow of the Royal Society of Arts.
In 2012, Le Grand was elected Fellow of the British Academy (FBA).
In the 2015 New Year Honours, he was knighted 'for services to social science and public service'.
Works
He has written widely, including:
The Economics of Social Problems, Palgrave Macmillan, 2008 http://www.palgrave.com/products/title.aspx?PID=280559
The Other Invisible Hand: Delivering Public Services Through Choice and Competition, Princeton University Press, 2007
Motivation, Agency and Public Policy: Of Knights and Knaves, Pawns and Queens, Oxford University Press, 2003, pp. 208, , – argues in favor of increasing tax choice
"Health, Values & Social Policy". In Ann Oakley & Jonathan Barker, Private Complaints & Public Health, Policy Press, 2004
Quasi-Markets and Social Policy (Ed with Will Bartlett), Macmillan, 1993
Market Socialism (Ed with Saul Estrin), Clarendon Press, 1989
Notes
External links
Experts at the London School of Economics – Professor Julian Le Grand
/ Financial Times
Category:Academics of the London School of Economics
Category:Living people
Category:1945 births
Category:Knights Bachelor
Category:Fellows of the British Academy
Category:Members of the Fabian Society |
Q:
Analyse audio stream using Ruby
I'm searching for a way to analyse the content of internet radios. I want to write a ruby client that can get the current track, next track, band, bpm and other meta information from a stream (e.g. a radio on shoutcast).
Does anybody know how to do this? And how do I record that stream into a mp3 or aac file?
Maybe there is a library that can already do this, I haven't one so far.
regards
A:
I'll answer both of your questions.
Metadata
What you are seeking isn't entirely possible. Information on the next track is not available (keep in mind not all stations are just playing songs from a playlist... many offer live content). Advanced metadata such as BPM is not available. All you get is something like this:
Some Band - Some Song
The format of {artist} - {song title} isn't always followed either.
With those caveats, you can get that metadata from a stream by connecting to the stream URL and requesting the metadata with the following request header:
Icy-MetaData: 1
That tells the server to send the metadata, which is interleaved into the stream. Every 8KB or so (specified by the server in a response header), you'll find a chunk of metadata to parse. I have written up a detailed answer on how to parse that here: Pulling Track Info From an Audio Stream Using PHP The prior question was language-specific, but you will find that my answer can be easily implemented in any language.
Saving Streams to Disk
Audio playing software is generally very resilient to errors. SHOUTcast servers are built on this principal, and are not knowledgeable about the data going through them. They just receive data from an encoder, and when the client requests the stream, they start sending that data at an arbitrary point.
You can use this to your advantage when saving stream data. It is possible to simply write the stream data as it comes in to a file. Most audio players will play them without problem. I have tested this with MP3 and AAC.
If you want a more conformant file, you will have to use a library or parse the stream yourself to split on the appropriate frames, and then handle bit reservoir issues in your code. This is a lot of work, and generally isn't worth doing unless you find your files have real compatibility problems.
|
Diethylstilbestrol impaired oogenesis of yellow catfish juveniles through disrupting hypothalamic-pituitary-gonadal axis and germ cell development.
Diethylstilbestrol (DES), a non-steroidal estrogen, has been found to cause altered germ cell development and disordered ovarian development in fish females. However, the mechanisms that might be involved are poorly understood. In this study, female juveniles of yellow catfish (Pelteobagrus fulvidraco) (120 days post-hatching) were exposed to two doses (10 and 100 ng l-1 ) of DES for 28 days. After the endpoint of exposure, decreased ovary weight and gonadosomatic index, as well as various ovarian impairments were observed in response to DES. Besides, DES elevated the mRNA levels of vitellogenin 1 (vtg 1) and estrogen receptor 1 (esr 1) in liver and decreased 17β-estradiol level in plasma. Correspondingly, suppressed mRNA levels of the key genes in the hypothalamic-pituitary-gonadal axis (such as cyp19a1b, gnrh-II, fshβ and lhβ in brain and fshr, lhr and cyp19a1a in ovary) after DES exposure were also observed. The declined level of plasma 17β-estradiol and altered gene expressions of genes in the hypothalamic-pituitary-gonadal axis were thus supposed to be closely related to the disrupted oogenesis in DES-treated fish. Analyses further demonstrated that, higher concentration of DES elevated the expression ratio of bax/bcl-2, indicating the enhanced apoptosis occurred in ovary. Moreover, DES upregulated the expressions of genes involved in proliferation (cyclin d1 and pcna), meiotic entry (cyp26a1 and scp3) and meiotic maintenance (dmc1), resulting in arrested oogenesis in catfish. The present study greatly extended our understanding on the mechanisms underlying of reproductive toxicity of DES on fish oogenesis. |
Scarborough's first 'protest' vote felt good, he says. Why I voted for Ron Paul
I operate on instinct. So I should not have been surprised by my own gut reaction to the absentee ballot that lay before me on the kitchen table.
I scanned the list for Republican primary candidates and let instinct take over.
( PHOTOS: Ron Paul)
Mitt Romney? Not on your life. A big government Republican who will say anything to get elected.
Rick Santorum? No way. A pro-life statist who helped George W. Bush double the national debt.
Newt Gingrich? Ideologically unmoored. A champion of liberty one day, a central planner the next.
Ron Paul? Yep. I quickly checked his name and moved on to a far more complex task: fixing my daughter a peanut butter and jelly sandwich.
After spending six months analyzing each candidate’s every move for three hours a day, five days a week, it never occurred to me that my decision to vote for the quirky congressman from Texas would happen as fast as a tornado whipping through an Amarillo parking lot. After all, who would vote for a candidate that criticized the killing of Osama bin Laden, blamed U.S. foreign policy for Sept. 11 and wants to abolish Social Security?
Certainly not me.
But I also would never vote for a GOP candidate who was the godfather of Obamacare, or another who added $7 trillion to Medicare’s debt or yet another who bashed Paul Ryan one week and venture capital the next. Faced with this truckload of big government Republicans, I cast my vote for the only candidate who spent his entire public career standing athwart history yelling “stop” to an ever-expanding centralized state.
While Romney was distancing himself from Ronald Reagan, Paul was fighting with Republicans to balance the budget for the first time in a generation. While Santorum was supporting an unprecedented expansion of entitlement spending, Paul was warning of a great recession that would be caused by government interference in the housing market. And while Gingrich was talking about how he would build up the federal government to push his conservative agenda, Congressman Paul spent all his waking hours focused on dismembering that big government beast.
It was the first “protest” vote I’ve ever cast, and it felt … well, it felt good. Suddenly I understood a bit better why the Ross Perot or the Pat Buchanan or the Ralph Nader voters did what they did.
They thought the system was so broken that they couldn’t sit out but also couldn’t stomach voting for a conventional candidate at a time of unconventional problems.
Do I think a Ron Paul presidency is ever possible? No, I don’t. But I do want some of the Pauline virtues of candor and non-poll-tested conviction to play a larger role in our politics.
So now I’ve cast my protest vote. It felt good.
What I really want, though, is a party and a politics that’s commensurate with the problems and possibilities of the country. We’ll get there one day — and then we can focus on progress, not protest.
A guest columnist for POLITICO, Joe Scarborough hosts “Morning Joe” on MSNBC and represented Florida’s 1st Congressional District in the House of Representatives from 1995 to 2001.
This article tagged under: Ron Paul
Scarborough Opinion |
Bacterial invertases: Occurrence, production, biochemical characterization, and significance of transfructosylation.
Invertase or β-D-fructofuranoside fructohydrolase (EC 3.2.1.26) was one of the foremost enzyme biocatalysts and established the primary concepts of most enzyme-kinetic principles. Invertases are glycoside hydrolases and occur mostly in microorganisms. Among microbial strains, for many decades yeast species have been extensively researched for invertase production, characterization, and applications in industries. Besides, limited literature is available on invertases from bacterial strains. The enzymic and molecular biological reports from bacterial invertases are scarce. In this minireview, occurrence, production, biochemical properties, and significance of transfructosylation of bacterial invertases are reported. |
Edmonton F.C.
Edmonton F.C. may refer to:
Edmonton Aviators, a soccer club in Canada known as Edmonton F.C. for part of its existence in 2004
Edmonton F.C. (England), a football club in England in existence between 1950 and 1973
FC Edmonton, a soccer club in Canada that currently play in the Canadian Premier League |
#!~/.wine/drive_c/Python25/python.exe
# -*- coding: utf-8 -*-
# Process memory finder
# Copyright (c) 2009-2014, Mario Vilas
# All rights reserved.
#
# Redistribution and use in source and binary forms, with or without
# modification, are permitted provided that the following conditions are met:
#
# * Redistributions of source code must retain the above copyright notice,
# this list of conditions and the following disclaimer.
# * Redistributions in binary form must reproduce the above copyright
# notice,this list of conditions and the following disclaimer in the
# documentation and/or other materials provided with the distribution.
# * Neither the name of the copyright holder nor the names of its
# contributors may be used to endorse or promote products derived from
# this software without specific prior written permission.
#
# THIS SOFTWARE IS PROVIDED BY THE COPYRIGHT HOLDERS AND CONTRIBUTORS "AS IS"
# AND ANY EXPRESS OR IMPLIED WARRANTIES, INCLUDING, BUT NOT LIMITED TO, THE
# IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE
# ARE DISCLAIMED. IN NO EVENT SHALL THE COPYRIGHT OWNER OR CONTRIBUTORS BE
# LIABLE FOR ANY DIRECT, INDIRECT, INCIDENTAL, SPECIAL, EXEMPLARY, OR
# CONSEQUENTIAL DAMAGES (INCLUDING, BUT NOT LIMITED TO, PROCUREMENT OF
# SUBSTITUTE GOODS OR SERVICES; LOSS OF USE, DATA, OR PROFITS; OR BUSINESS
# INTERRUPTION) HOWEVER CAUSED AND ON ANY THEORY OF LIABILITY, WHETHER IN
# CONTRACT, STRICT LIABILITY, OR TORT (INCLUDING NEGLIGENCE OR OTHERWISE)
# ARISING IN ANY WAY OUT OF THE USE OF THIS SOFTWARE, EVEN IF ADVISED OF THE
# POSSIBILITY OF SUCH DAMAGE.
"""
Process memory search.
@group Memory search:
Search,
Pattern,
BytePattern,
TextPattern,
RegExpPattern,
HexPattern
"""
__revision__ = "$Id$"
__all__ = [
'Search',
'Pattern',
'BytePattern',
'TextPattern',
'RegExpPattern',
'HexPattern',
]
from winappdbg.textio import HexInput
from winappdbg.util import StaticClass, MemoryAddresses
from winappdbg import win32
import warnings
try:
# http://pypi.python.org/pypi/regex
import regex as re
except ImportError:
import re
#==============================================================================
class Pattern (object):
"""
Base class for search patterns.
The following L{Pattern} subclasses are provided by WinAppDbg:
- L{BytePattern}
- L{TextPattern}
- L{RegExpPattern}
- L{HexPattern}
@see: L{Search.search_process}
"""
def __init__(self, pattern):
"""
Class constructor.
The only mandatory argument should be the pattern string.
This method B{MUST} be reimplemented by subclasses of L{Pattern}.
"""
raise NotImplementedError()
def __len__(self):
"""
Returns the maximum expected length of the strings matched by this
pattern. Exact behavior is implementation dependent.
Ideally it should be an exact value, but in some cases it's not
possible to calculate so an upper limit should be returned instead.
If that's not possible either an exception must be raised.
This value will be used to calculate the required buffer size when
doing buffered searches.
This method B{MUST} be reimplemented by subclasses of L{Pattern}.
"""
raise NotImplementedError()
def read(self, process, address, size):
"""
Reads the requested number of bytes from the process memory at the
given address.
Subclasses of L{Pattern} tipically don't need to reimplement this
method.
"""
return process.read(address, size)
def find(self, buffer, pos = None):
"""
Searches for the pattern in the given buffer, optionally starting at
the given position within the buffer.
This method B{MUST} be reimplemented by subclasses of L{Pattern}.
@type buffer: str
@param buffer: Buffer to search on.
@type pos: int
@param pos:
(Optional) Position within the buffer to start searching from.
@rtype: tuple( int, int )
@return: Tuple containing the following:
- Position within the buffer where a match is found, or C{-1} if
no match was found.
- Length of the matched data if a match is found, or undefined if
no match was found.
"""
raise NotImplementedError()
def found(self, address, size, data):
"""
This method gets called when a match is found.
This allows subclasses of L{Pattern} to filter out unwanted results,
or modify the results before giving them to the caller of
L{Search.search_process}.
If the return value is C{None} the result is skipped.
Subclasses of L{Pattern} don't need to reimplement this method unless
filtering is needed.
@type address: int
@param address: The memory address where the pattern was found.
@type size: int
@param size: The size of the data that matches the pattern.
@type data: str
@param data: The data that matches the pattern.
@rtype: tuple( int, int, str )
@return: Tuple containing the following:
* The memory address where the pattern was found.
* The size of the data that matches the pattern.
* The data that matches the pattern.
"""
return (address, size, data)
#------------------------------------------------------------------------------
class BytePattern (Pattern):
"""
Fixed byte pattern.
@type pattern: str
@ivar pattern: Byte string to search for.
@type length: int
@ivar length: Length of the byte pattern.
"""
def __init__(self, pattern):
"""
@type pattern: str
@param pattern: Byte string to search for.
"""
self.pattern = str(pattern)
self.length = len(pattern)
def __len__(self):
"""
Returns the exact length of the pattern.
@see: L{Pattern.__len__}
"""
return self.length
def find(self, buffer, pos = None):
return buffer.find(self.pattern, pos), self.length
#------------------------------------------------------------------------------
# FIXME: case insensitive compat.unicode searches are probably buggy!
class TextPattern (BytePattern):
"""
Text pattern.
@type isUnicode: bool
@ivar isUnicode: C{True} if the text to search for is a compat.unicode string,
C{False} otherwise.
@type encoding: str
@ivar encoding: Encoding for the text parameter.
Only used when the text to search for is a Unicode string.
Don't change unless you know what you're doing!
@type caseSensitive: bool
@ivar caseSensitive: C{True} of the search is case sensitive,
C{False} otherwise.
"""
def __init__(self, text, encoding = "utf-16le", caseSensitive = False):
"""
@type text: str or compat.unicode
@param text: Text to search for.
@type encoding: str
@param encoding: (Optional) Encoding for the text parameter.
Only used when the text to search for is a Unicode string.
Don't change unless you know what you're doing!
@type caseSensitive: bool
@param caseSensitive: C{True} of the search is case sensitive,
C{False} otherwise.
"""
self.isUnicode = isinstance(text, compat.unicode)
self.encoding = encoding
self.caseSensitive = caseSensitive
if not self.caseSensitive:
pattern = text.lower()
if self.isUnicode:
pattern = text.encode(encoding)
super(TextPattern, self).__init__(pattern)
def read(self, process, address, size):
data = super(TextPattern, self).read(address, size)
if not self.caseSensitive:
if self.isUnicode:
try:
encoding = self.encoding
text = data.decode(encoding, "replace")
text = text.lower()
new_data = text.encode(encoding, "replace")
if len(data) == len(new_data):
data = new_data
else:
data = data.lower()
except Exception:
data = data.lower()
else:
data = data.lower()
return data
def found(self, address, size, data):
if self.isUnicode:
try:
data = compat.unicode(data, self.encoding)
except Exception:
## traceback.print_exc() # XXX DEBUG
return None
return (address, size, data)
#------------------------------------------------------------------------------
class RegExpPattern (Pattern):
"""
Regular expression pattern.
@type pattern: str
@ivar pattern: Regular expression in text form.
@type flags: int
@ivar flags: Regular expression flags.
@type regexp: re.compile
@ivar regexp: Regular expression in compiled form.
@type maxLength: int
@ivar maxLength:
Maximum expected length of the strings matched by this regular
expression.
This value will be used to calculate the required buffer size when
doing buffered searches.
Ideally it should be an exact value, but in some cases it's not
possible to calculate so an upper limit should be given instead.
If that's not possible either, C{None} should be used. That will
cause an exception to be raised if this pattern is used in a
buffered search.
"""
def __init__(self, regexp, flags = 0, maxLength = None):
"""
@type regexp: str
@param regexp: Regular expression string.
@type flags: int
@param flags: Regular expression flags.
@type maxLength: int
@param maxLength: Maximum expected length of the strings matched by
this regular expression.
This value will be used to calculate the required buffer size when
doing buffered searches.
Ideally it should be an exact value, but in some cases it's not
possible to calculate so an upper limit should be given instead.
If that's not possible either, C{None} should be used. That will
cause an exception to be raised if this pattern is used in a
buffered search.
"""
self.pattern = regexp
self.flags = flags
self.regexp = re.compile(regexp, flags)
self.maxLength = maxLength
def __len__(self):
"""
Returns the maximum expected length of the strings matched by this
pattern. This value is taken from the C{maxLength} argument of the
constructor if this class.
Ideally it should be an exact value, but in some cases it's not
possible to calculate so an upper limit should be returned instead.
If that's not possible either an exception must be raised.
This value will be used to calculate the required buffer size when
doing buffered searches.
"""
if self.maxLength is None:
raise NotImplementedError()
return self.maxLength
def find(self, buffer, pos = None):
if not pos: # make sure pos is an int
pos = 0
match = self.regexp.search(buffer, pos)
if match:
start, end = match.span()
return start, end - start
return -1, 0
#------------------------------------------------------------------------------
class HexPattern (RegExpPattern):
"""
Hexadecimal pattern.
Hex patterns must be in this form::
"68 65 6c 6c 6f 20 77 6f 72 6c 64" # "hello world"
Spaces are optional. Capitalization of hex digits doesn't matter.
This is exactly equivalent to the previous example::
"68656C6C6F20776F726C64" # "hello world"
Wildcards are allowed, in the form of a C{?} sign in any hex digit::
"5? 5? c3" # pop register / pop register / ret
"b8 ?? ?? ?? ??" # mov eax, immediate value
@type pattern: str
@ivar pattern: Hexadecimal pattern.
"""
def __new__(cls, pattern):
"""
If the pattern is completely static (no wildcards are present) a
L{BytePattern} is created instead. That's because searching for a
fixed byte pattern is faster than searching for a regular expression.
"""
if '?' not in pattern:
return BytePattern( HexInput.hexadecimal(pattern) )
return object.__new__(cls, pattern)
def __init__(self, hexa):
"""
Hex patterns must be in this form::
"68 65 6c 6c 6f 20 77 6f 72 6c 64" # "hello world"
Spaces are optional. Capitalization of hex digits doesn't matter.
This is exactly equivalent to the previous example::
"68656C6C6F20776F726C64" # "hello world"
Wildcards are allowed, in the form of a C{?} sign in any hex digit::
"5? 5? c3" # pop register / pop register / ret
"b8 ?? ?? ?? ??" # mov eax, immediate value
@type hexa: str
@param hexa: Pattern to search for.
"""
maxLength = len([x for x in hexa
if x in "?0123456789ABCDEFabcdef"]) / 2
super(HexPattern, self).__init__(HexInput.pattern(hexa),
maxLength = maxLength)
#==============================================================================
class Search (StaticClass):
"""
Static class to group the search functionality.
Do not instance this class! Use its static methods instead.
"""
# TODO: aligned searches
# TODO: method to coalesce search results
# TODO: search memory dumps
# TODO: search non-ascii C strings
@staticmethod
def search_process(process, pattern, minAddr = None,
maxAddr = None,
bufferPages = None,
overlapping = False):
"""
Search for the given pattern within the process memory.
@type process: L{Process}
@param process: Process to search.
@type pattern: L{Pattern}
@param pattern: Pattern to search for.
It must be an instance of a subclass of L{Pattern}.
The following L{Pattern} subclasses are provided by WinAppDbg:
- L{BytePattern}
- L{TextPattern}
- L{RegExpPattern}
- L{HexPattern}
You can also write your own subclass of L{Pattern} for customized
searches.
@type minAddr: int
@param minAddr: (Optional) Start the search at this memory address.
@type maxAddr: int
@param maxAddr: (Optional) Stop the search at this memory address.
@type bufferPages: int
@param bufferPages: (Optional) Number of memory pages to buffer when
performing the search. Valid values are:
- C{0} or C{None}:
Automatically determine the required buffer size. May not give
complete results for regular expressions that match variable
sized strings.
- C{> 0}: Set the buffer size, in memory pages.
- C{< 0}: Disable buffering entirely. This may give you a little
speed gain at the cost of an increased memory usage. If the
target process has very large contiguous memory regions it may
actually be slower or even fail. It's also the only way to
guarantee complete results for regular expressions that match
variable sized strings.
@type overlapping: bool
@param overlapping: C{True} to allow overlapping results, C{False}
otherwise.
Overlapping results yield the maximum possible number of results.
For example, if searching for "AAAA" within "AAAAAAAA" at address
C{0x10000}, when overlapping is turned off the following matches
are yielded::
(0x10000, 4, "AAAA")
(0x10004, 4, "AAAA")
If overlapping is turned on, the following matches are yielded::
(0x10000, 4, "AAAA")
(0x10001, 4, "AAAA")
(0x10002, 4, "AAAA")
(0x10003, 4, "AAAA")
(0x10004, 4, "AAAA")
As you can see, the middle results are overlapping the last two.
@rtype: iterator of tuple( int, int, str )
@return: An iterator of tuples. Each tuple contains the following:
- The memory address where the pattern was found.
- The size of the data that matches the pattern.
- The data that matches the pattern.
@raise WindowsError: An error occurred when querying or reading the
process memory.
"""
# Do some namespace lookups of symbols we'll be using frequently.
MEM_COMMIT = win32.MEM_COMMIT
PAGE_GUARD = win32.PAGE_GUARD
page = MemoryAddresses.pageSize
read = pattern.read
find = pattern.find
# Calculate the address range.
if minAddr is None:
minAddr = 0
if maxAddr is None:
maxAddr = win32.LPVOID(-1).value # XXX HACK
# Calculate the buffer size from the number of pages.
if bufferPages is None:
try:
size = MemoryAddresses.\
align_address_to_page_end(len(pattern)) + page
except NotImplementedError:
size = None
elif bufferPages > 0:
size = page * (bufferPages + 1)
else:
size = None
# Get the memory map of the process.
memory_map = process.iter_memory_map(minAddr, maxAddr)
# Perform search with buffering enabled.
if size:
# Loop through all memory blocks containing data.
buffer = "" # buffer to hold the memory data
prev_addr = 0 # previous memory block address
last = 0 # position of the last match
delta = 0 # delta of last read address and start of buffer
for mbi in memory_map:
# Skip blocks with no data to search on.
if not mbi.has_content():
continue
# Get the address and size of this block.
address = mbi.BaseAddress # current address to search on
block_size = mbi.RegionSize # total size of the block
if address >= maxAddr:
break
end = address + block_size # end address of the block
# If the block is contiguous to the previous block,
# coalesce the new data in the buffer.
if delta and address == prev_addr:
buffer += read(process, address, page)
# If not, clear the buffer and read new data.
else:
buffer = read(process, address, min(size, block_size))
last = 0
delta = 0
# Search for the pattern in this block.
while 1:
# Yield each match of the pattern in the buffer.
pos, length = find(buffer, last)
while pos >= last:
match_addr = address + pos - delta
if minAddr <= match_addr < maxAddr:
result = pattern.found(
match_addr, length,
buffer [ pos : pos + length ] )
if result is not None:
yield result
if overlapping:
last = pos + 1
else:
last = pos + length
pos, length = find(buffer, last)
# Advance to the next page.
address = address + page
block_size = block_size - page
prev_addr = address
# Fix the position of the last match.
last = last - page
if last < 0:
last = 0
# Remove the first page in the buffer.
buffer = buffer[ page : ]
delta = page
# If we haven't reached the end of the block yet,
# read the next page in the block and keep seaching.
if address < end:
buffer = buffer + read(process, address, page)
# Otherwise, we're done searching this block.
else:
break
# Perform search with buffering disabled.
else:
# Loop through all memory blocks containing data.
for mbi in memory_map:
# Skip blocks with no data to search on.
if not mbi.has_content():
continue
# Get the address and size of this block.
address = mbi.BaseAddress
block_size = mbi.RegionSize
if address >= maxAddr:
break;
# Read the whole memory region.
buffer = process.read(address, block_size)
# Search for the pattern in this region.
pos, length = find(buffer)
last = 0
while pos >= last:
match_addr = address + pos
if minAddr <= match_addr < maxAddr:
result = pattern.found(
match_addr, length,
buffer [ pos : pos + length ] )
if result is not None:
yield result
if overlapping:
last = pos + 1
else:
last = pos + length
pos, length = find(buffer, last)
@classmethod
def extract_ascii_strings(cls, process, minSize = 4, maxSize = 1024):
"""
Extract ASCII strings from the process memory.
@type process: L{Process}
@param process: Process to search.
@type minSize: int
@param minSize: (Optional) Minimum size of the strings to search for.
@type maxSize: int
@param maxSize: (Optional) Maximum size of the strings to search for.
@rtype: iterator of tuple(int, int, str)
@return: Iterator of strings extracted from the process memory.
Each tuple contains the following:
- The memory address where the string was found.
- The size of the string.
- The string.
"""
regexp = r"[\s\w\!\@\#\$\%%\^\&\*\(\)\{\}\[\]\~\`\'\"\:\;\.\,\\\/\-\+\=\_\<\>]{%d,%d}\0" % (minSize, maxSize)
pattern = RegExpPattern(regexp, 0, maxSize)
return cls.search_process(process, pattern, overlapping = False)
|
What is the real effect of pregabalin in patients with diabetic neuropathic pain?(Do patients suffer from less pain or do they less care about it?).
Depression and anxiety are frequent in patients with chronic diseases such as diabetic neuropathic pain. The pain seems to be more severe in patients in whom depressive findings accompanied pain symptoms. Pregabalin was reported to have positive effects on anxiety and depression. This brings out the question, whether the pain relief effect of pregabalin is due to its analgesic effect or to its effects on mood? The aim of this study is to find out whether the positive effect of pregabalin in patients with diabetic neuropathic pain is limited to its effect on pain. Thus the question - do patients suffer from less pain or do they less care about pain? - should be answered. With this aim the NRS scores of 46 patients with diabetic neuropathic pain, whose HADS scores did not change with pregabalin treatment were compared with their baseline levels, retrospectively. The NRS scores of the group were reduced with pregabalin treatment. This results suggests that the reduced pain in pregabalin treatment should be independent from its effects on depression and anxiety. |
---
title: time
subtitle: 日期
type: Type
---
## getTimeDistance
获取时间范围，返回 `[ Date, Date]` 表示开始与结束日期，例如：获取本周时间：
```ts
getTimeDistance('week')
```
**参数**
- `type` 快捷类型，带 `-` 表示过去一个时间，若指定 `number` 表示天数
- `today`、`-today` 今天或昨天
- `week`、`-week` 本周或上周
- `month`、`-month` 本周或上月
- `year`、`-year` 今年或去年
- `time` 指定开始时间，默认为：`now`
## toDate
转换成 `Date` 格式，支持 `Date, number, string` 类型，如果是 `number` 表示 Unix timestamp。
* `formatString` 如果转换失败尝试根据 `formatString` 格式来转换
* `defaultValue` 无效日期应返回的默认值，默认：`new Date(NaN)`
|
If you want to get better at pleasing people, check out these people-pleasing tips and learn how to get the most least out of your life.
#1 Always seem happy with everything
Never show negative emotions. Make sure there’s always a smile on your face. This will make people feel good, as if you’re totally fine with everything all the time. They’ll love being around you even if they sometimes feel really uncomfortable.
#2 Never end a phone call
When talking on the phone, never be the first to say you have to go. Wait for the other person to say she has to go before saying goodbye. This gets tricky with telemarketers sometimes, but remember, you need them to like you, too.
#3 Never say what you want
If someone asks you what you want to do, ask him what he wants to do. Never be the first to offer up a suggestion. This way you avoid disagreeing with anyone as well as any real enjoyment in your life.
#4 Offer to do things you don’t want to do
If there’s something you know your friend would like, offer to do it for him, even if you have no intention of doing it or don’t even know how to do it. Ultimately, this will piss him off, but in the moment it will feel like you really made him happy.
#5 Get so used to going along with other people that you don’t even know who you are anymore
Always go along with the group even if the group wants to do something you hate. Get so used to saying yes to everything that you forget your own likes and dislikes. Your suffering is the key to fitting in anywhere you want to go.
#6 Don’t ask for anything
Never come right out and ask anyone for anything. Always give them several ways of saying no, if you even end up asking them at all. People will appreciate how much you don’t need anyone and you’re fine being all by yourself and God why are you so alone.
#7 Always leave without saying goodbye
The Irish exit is your friend. It means you don’t have to admit to anyone that you don’t really want to be there anymore. The last they’ll remember of you is what a great time you were having, and none will be the wiser. |
Multi-class analysis for simultaneous determination of pesticides, mycotoxins, process-induced toxicants and packaging contaminants in tea.
This study attempts at uniting the analysis of four different classes of contaminants for both liquid and solid tea samples. A total of 32 compounds, classified as pesticides, mycotoxins, process-induced toxicants or packaging contaminants, were carefully chosen for their diversity of structures and physicochemical properties. The proposed method combines a sample treatment strategy coming from metabolomics with liquid chromatography analysis using a silica bonded C18-pentafluorophenyl column coupled to high resolution mass spectrometry. For tea brew, dilute and shoot method provides good quantification (70-120% recoveries and <20% RSD) for more than 80% of compounds. For tea leaves, strong matrix effects are observed, thus, matrix-matched calibration is required to reach good performances, i.e. 63% of compounds quantified and 81% detected at 10µg/kg. Finally, method performances were evaluated against existing regulations, and it appears that 69% of contaminants are quantified and 91% detected at levels lower than their respective European regulation limits. |
Q:
How can I enable mail in Wordpress?
I'm using Apache 2.2.25 and PHP 5.3.28 in my Windows 8 desktop. Once when I was recovering my wordpress password, I got this error:
The e-mail could not be sent. Possible reason: your host may have disabled the mail() function.
I googled it that how can I enable mail() function, found that I need to configure a mail server with my server. I downloaded hMailServer, but it didn't work... Please help me how can I enable mail() function? Which mail server will I have to download?
A:
As I posted here:
This is a super annoying error message as it could be many things, and it doesn't reveal the actual error (which is often silenced in other parts of the code).
This error appears when the wp_mail() function returns false, which in turn could happen if phpmailer->Send() returns false or raises an exception.
How to display warnings from PHP's mail() function
These are normally silenced by default, and unfortunately WordPress never captures them. To show them, simply remove the @ signs from @mail(... in wp-includes/class-phpmailer.php in the mailPassthru() function:
if (ini_get('safe_mode') || !($this->UseSendmailOptions)) {
$rt = @mail($to, $this->encodeHeader($this->secureHeader($subject)), $body, $header);
} else {
$rt = @mail($to, $this->encodeHeader($this->secureHeader($subject)), $body, $header, $params);
}
How to hunt down other possible causes:
Add a single line to the bottom of wp_mail() in /wp-includes/pluggable.php:
// Send!
try {
return $phpmailer->Send();
} catch ( phpmailerException $e ) {
//------------- This next line is the one to add -------------------
if (WP_DEBUG) echo '<pre>' . esc_html(print_r($e, TRUE)) . '</pre>';
return false;
}
It will dump the full details of where the exception was raised. Unfortunately it sometimes includes this unhelpful exception message: "Could not instantiate mail function". Yeah thanks WordPress, that's real helpful.
By looking at the exception you can find the line number of the error, and can hopefully trace it back through the code to find the real cause.
Good luck. Hopefully WordPress improves email error handling at some point in the future.
A:
I encountered this same problem and nothing I could find in any of the suggestions for WordPress solved it for me.
Then I started investigating if it was the PHP installation itself that had disabled the mail function, but none of that worked either. Everything looked like it was configured properly.
All of these problems started for me once I upgraded my server to CentOS 7 which uses SELinux (Security Enhanced Linux) and what I've learned in the last couple of weeks with SELinux is that if something isn't working, but everything looks like it should be working... that means SELinux is silently and secretly blocking you in the background.
And viola.
If you are running and OS that uses SELinux, just execute the following command as root:
setsebool -P httpd_can_sendmail=1
There is a security setting that inherently prevents the webserver from sending email. When you flip that switch and tell SELinux it's ok for the webserver to send email, everything suddenly works.
|
{**************************************************************************************************}
{ }
{ Project JEDI Code Library (JCL) - Delphi Tools }
{ }
{ The contents of this file are subject to the Mozilla Public License Version 1.1 (the "License"); }
{ you may not use this file except in compliance with the License. You may obtain a copy of the }
{ License at http://www.mozilla.org/MPL/ }
{ }
{ Software distributed under the License is distributed on an "AS IS" basis, WITHOUT WARRANTY OF }
{ ANY KIND, either express or implied. See the License for the specific language governing rights }
{ and limitations under the License. }
{ }
{ The Original Code is PeDump.pas. }
{ }
{ The Initial Developer of the Original Code is Petr Vones. Portions created by Petr Vones are }
{ Copyright (C) of Petr Vones. All Rights Reserved. }
{ }
{ Contributor(s): }
{ }
{**************************************************************************************************}
{ }
{ Last modified: $Date$ }
{ }
{**************************************************************************************************}
unit PeDump;
{$I jcl.inc}
interface
uses
Windows, Messages, SysUtils, Classes, Graphics, Controls, Forms, Dialogs,
JclPeImage, ComCtrls, ExtCtrls, Menus;
type
TPeDumpViewCategory = (vcHeader, vcDirectory, vcSection, vcLoadConfig,
vcImport, vcExport, vcResource, vcRelocation, vcDebug);
TPeDumpChild = class(TForm)
SectionTreeView: TTreeView;
Splitter1: TSplitter;
PageControl1: TPageControl;
ItemsTab: TTabSheet;
DirectoryTab: TTabSheet;
ItemsListView: TListView;
DirectoryListView: TListView;
ImportTab: TTabSheet;
ImportListView: TListView;
ExportTab: TTabSheet;
ExportListView: TListView;
PopupMenu1: TPopupMenu;
Copytoclipboard1: TMenuItem;
Selectall1: TMenuItem;
N1: TMenuItem;
Openlibrary1: TMenuItem;
FindinWin32APIhelp1: TMenuItem;
ResourceTab: TTabSheet;
ResourceListView: TListView;
SectionTab: TTabSheet;
SectionListView: TListView;
ResourceDirTab: TTabSheet;
ResourceDirListView: TListView;
ExportStatusBar: TStatusBar;
ImportStatusBar: TStatusBar;
RelocTab: TTabSheet;
RelocListView: TListView;
RelocStatusBar: TStatusBar;
DebugTab: TTabSheet;
DebugListView: TListView;
procedure FormCreate(Sender: TObject);
procedure FormClose(Sender: TObject; var Action: TCloseAction);
procedure ItemsListViewData(Sender: TObject; Item: TListItem);
procedure SectionTreeViewChange(Sender: TObject; Node: TTreeNode);
procedure DirectoryListViewData(Sender: TObject; Item: TListItem);
procedure ImportListViewColumnClick(Sender: TObject;
Column: TListColumn);
procedure ImportListViewData(Sender: TObject; Item: TListItem);
procedure FormDestroy(Sender: TObject);
procedure ExportListViewData(Sender: TObject; Item: TListItem);
procedure ExportListViewColumnClick(Sender: TObject;
Column: TListColumn);
procedure SectionTreeViewDblClick(Sender: TObject);
procedure SectionListViewData(Sender: TObject; Item: TListItem);
procedure ResourceListViewData(Sender: TObject; Item: TListItem);
procedure ResourceDirListViewData(Sender: TObject; Item: TListItem);
procedure ImportListViewDblClick(Sender: TObject);
procedure DirectoryListViewCustomDrawItem(Sender: TCustomListView;
Item: TListItem; State: TCustomDrawState; var DefaultDraw: Boolean);
procedure SectionTreeViewExpanding(Sender: TObject; Node: TTreeNode;
var AllowExpansion: Boolean);
procedure RelocListViewData(Sender: TObject; Item: TListItem);
procedure DebugListViewData(Sender: TObject; Item: TListItem);
procedure ItemsListViewInfoTip(Sender: TObject; Item: TListItem;
var InfoTip: String);
private
FCurrentResourceDirectory: TJclPeResourceItem;
FCurrentImportIndex: Integer;
FCurrentRelocationIndex: Integer;
FOriginalPageControlWndProc: TWndMethod;
FPeImage: TJclPeImage;
FGroupImports: Boolean;
FUpdatingView: Boolean;
FUnmangleNames: Boolean;
function GetFileName: TFileName;
function GetHasDirectory(const Directory: DWORD): Boolean;
function GetNodeCategory(Node: TTreeNode): TPeDumpViewCategory;
procedure ExportListViewSort;
procedure ImportListViewSort;
function IsListViewActiveAndFocused(ListView: TListView): Boolean;
procedure PageControlWndProc(var Message: TMessage);
procedure UpdateView;
procedure UpdateImportView(Node: TTreeNode);
procedure UpdateRelocationView(Node: TTreeNode);
procedure UpdateResourceDir;
procedure UpdateResourceView(Directory: TJclPeResourceItem);
class procedure UpdateSortData(Column: TListColumn);
procedure SetGroupImports(const Value: Boolean);
procedure SetUnmangleNames(const Value: Boolean);
function FunctionName(const Name: string): string;
function HeadersRemark(HeaderItem: TJclPeHeader): string;
public
constructor CreateEx(AOwner: TComponent; APeImage: TJclPeImage);
function ActiveLibName: string;
function ActiveWin32Function: string;
property FileName: TFileName read GetFileName;
property HasDirectory[const Directory: DWORD]: Boolean read GetHasDirectory;
property GroupImports: Boolean read FGroupImports write SetGroupImports;
property PeImage: TJclPeImage read FPeImage;
property UnmangleNames: Boolean read FUnmangleNames write SetUnmangleNames;
end;
var
PeDumpChild: TPeDumpChild;
implementation
{$R *.DFM}
uses
CommCtrl, PeViewerMain, ToolsUtils, PeResource, JclStrings, JclWin32;
resourcestring
RsHeader = 'Header';
RsDirectory = 'Directory';
RsSection = 'Sections';
RsLoadConfig = 'Load config';
RsImport = 'Imports';
RsExport = 'Exports';
RsRelocation = 'Relocations';
RsResource = 'Resources';
RsDebug = 'Debug';
RsNumberOfNames = 'Names: %d';
RsNumberOfFunctions = 'Functions: %d';
RsLinkerProducer = 'Linker: %s';
RsOrdinalBase = 'Ordinal base: %d';
RsAddresses = 'Addresses: %d';
function GetCategoryName(Category: TPeDumpViewCategory): string;
begin
case Category of
vcHeader: Result := RsHeader;
vcDirectory: Result := RsDirectory;
vcSection: Result := RsSection;
vcLoadConfig: Result := RsLoadConfig;
vcImport: Result := RsImport;
vcExport: Result := RsExport;
vcResource: Result := RsResource;
vcRelocation: Result := RsRelocation;
vcDebug: Result := RsDebug;
end;
end;
function ImageIndexFromImportKind(Kind: TJclPeImportKind): Integer;
begin
case Kind of
ikImport:
Result := icoImports;
ikDelayImport:
Result := icoDelayImport;
ikBoundImport:
Result := icoBoundImport;
else
Result := 0;
end;
end;
{ TPeDumpChild }
function TPeDumpChild.ActiveLibName: string;
begin
with SectionTreeView do
if (Selected <> nil) and (Selected.Level = 1) and
(TPeDumpViewCategory(Selected.Parent.Data) = vcImport) then
Result := FPeImage.ExpandBySearchPath(Selected.Text, ExtractFilePath(FileName))
else
Result := '';
end;
function TPeDumpChild.ActiveWin32Function: string;
begin
Result := '';
if IsListViewActiveAndFocused(ImportListView) then
Result := ImportListView.ItemFocused.Caption
else
if IsListViewActiveAndFocused(ExportListView) then
Result := ExportListView.ItemFocused.Caption
else
Result := '';
if Pos('@', Result) > 0 then
Result := ''
else
Result := StrRemoveChars(Result, ['[', ']']);
end;
constructor TPeDumpChild.CreateEx(AOwner: TComponent; APeImage: TJclPeImage);
begin
inherited Create(AOwner);
FPeImage := APeImage;
Caption := ExtractFileName(FileName);
{$IFDEF COMPILER5_UP}
ItemsListView.OnInfoTip := ItemsListViewInfoTip;
{$ENDIF COMPILER5_UP}
end;
function TPeDumpChild.GetFileName: TFileName;
begin
if FPeImage = nil then Result := '' else Result := FPeImage.FileName;
end;
function TPeDumpChild.GetHasDirectory(const Directory: DWORD): Boolean;
begin
if FPeImage = nil then
Result := False
else
Result := FPeImage.DirectoryExists[Directory];
end;
procedure TPeDumpChild.PageControlWndProc(var Message: TMessage);
begin
// remove PageControl's border
FOriginalPageControlWndProc(Message);
with Message do
if (Msg = TCM_ADJUSTRECT) and (Message.WParam = 0) then
InflateRect(PRect(LParam)^, 4, 4);
end;
procedure TPeDumpChild.FormCreate(Sender: TObject);
var
I: Integer;
begin
with PageControl1 do
begin
for I := 0 to PageCount - 1 do Pages[I].TabVisible := False;
FOriginalPageControlWndProc := WindowProc;
WindowProc := PageControlWndProc;
ActivePage := ItemsTab;
Realign;
end;
ImportListView.Tag := $100;
UpdateSortData(ImportListView.Columns[0]);
ExportListView.Tag := $100;
UpdateSortData(ExportListView.Columns[0]);
UpdateView;
end;
procedure TPeDumpChild.FormClose(Sender: TObject; var Action: TCloseAction);
var
F: TForm;
begin
Fix_ListViewBeforeClose(Self);
F := MainForm.FindPeResourceView(FPeImage);
if F <> nil then F.Close;
Action := caFree;
end;
procedure TPeDumpChild.UpdateView;
procedure BuildImageTree;
var
Category: TPeDumpViewCategory;
TempNode: TTreeNode;
function AddCategoryNode(ImageIndex: Integer): TTreeNode;
begin
Result := SectionTreeView.Items.AddChildObject(nil, GetCategoryName(Category),
Pointer(Category));
Result.ImageIndex := ImageIndex;
Result.SelectedIndex := ImageIndex;
end;
begin
FPeImage.TryGetNamesForOrdinalImports;
with SectionTreeView do
begin
Items.BeginUpdate;
try
Items.Clear;
for Category := Low(Category) to High(Category) do
case Category of
vcHeader:
AddCategoryNode(icoHeader);
vcDirectory:
AddCategoryNode(icoDirectory);
vcSection:
AddCategoryNode(icoSection);
vcLoadConfig:
if FPeImage.DirectoryExists[IMAGE_DIRECTORY_ENTRY_LOAD_CONFIG] then
AddCategoryNode(icoLoadConfig);
vcImport:
if FPeImage.DirectoryExists[IMAGE_DIRECTORY_ENTRY_IMPORT] then
begin
TempNode := AddCategoryNode(icoImports);
TempNode.HasChildren := True;
end;
vcExport:
if FPeImage.DirectoryExists[IMAGE_DIRECTORY_ENTRY_EXPORT] then
AddCategoryNode(icoExports);
vcRelocation:
if FPeImage.DirectoryExists[IMAGE_DIRECTORY_ENTRY_BASERELOC] then
begin
TempNode := AddCategoryNode(icoRelocation);
TempNode.HasChildren := True;
end;
vcResource:
if FPeImage.DirectoryExists[IMAGE_DIRECTORY_ENTRY_RESOURCE] then
begin
TempNode := AddCategoryNode(icoResources);
TempNode.HasChildren := True;
end;
vcDebug:
if FPeImage.DirectoryExists[IMAGE_DIRECTORY_ENTRY_DEBUG] then
AddCategoryNode(icoDebug);
end;
Selected := Items.GetFirstNode;
finally
Items.EndUpdate;
end;
end;
end;
begin
BuildImageTree;
with DirectoryListView do
begin
Items.Count := IMAGE_NUMBEROF_DIRECTORY_ENTRIES;
ItemFocused := Items[0];
end;
with SectionListView do
begin
Items.Count := FPeImage.ImageSectionCount;
if Items.Count > 0 then ItemFocused := Items[0];
end;
ExportListView.Items.Count := FPeImage.ExportList.Count;
UpdateResourceDir;
with ExportStatusBar, FPeImage.ExportList do
begin
Panels[0].Text := Format(RsNumberOfNames, [Count]);
Panels[1].Text := Format(RsNumberOfFunctions, [FunctionCount]);
Panels[2].Text := Format(RsOrdinalBase, [Base]);
end;
end;
procedure TPeDumpChild.ItemsListViewData(Sender: TObject; Item: TListItem);
begin
with Item, FPeImage do
case TListView(Sender).Tag of
0: begin
Caption := HeaderNames(TJclPeHeader(Index));
SubItems.Add(HeaderValues[TJclPeHeader(Index)]);
end;
1: begin
Caption := LoadConfigNames(TJclLoadConfig(Index));
SubItems.Add(LoadConfigValues[TJclLoadConfig(Index)]);
end;
end;
end;
procedure TPeDumpChild.SectionTreeViewExpanding(Sender: TObject;
Node: TTreeNode; var AllowExpansion: Boolean);
var
I: Integer;
TempNode: TTreeNode;
ResItem: TJclPeResourceItem;
begin
if Node.GetFirstChild = nil then with SectionTreeView do
begin
Items.BeginUpdate;
case GetNodeCategory(Node) of
vcImport:
if GroupImports then
begin
for I := 0 to FPeImage.ImportList.UniqueLibItemCount - 1 do
with Items.AddChild(Node, FPeImage.ImportList.UniqueLibNames[I]) do
begin
Data := Pointer(-1);
ImageIndex := ImageIndexFromImportKind(FPeImage.ImportList.UniqueLibItems[I].ImportKind);
SelectedIndex := ImageIndex;
end;
end else
begin
// FPeImage.ImportList.SortList(ilName);
for I := 0 to FPeImage.ImportList.Count - 1 do
with Items.AddChild(Node, FPeImage.ImportList[I].Name) do
begin
Data := Pointer(FPeImage.ImportList[I].ImportDirectoryIndex);
ImageIndex := ImageIndexFromImportKind(FPeImage.ImportList[I].ImportKind);
SelectedIndex := ImageIndex;
end;
end;
vcResource:
if Node.Level = 0 then
for I := 0 to FPeImage.ResourceList.Count - 1 do
begin
ResItem := FPeImage.ResourceList[I];
TempNode := Items.AddChildObject(Node, ResItem.ResourceTypeStr, ResItem);
TempNode.ImageIndex := icoResources;
TempNode.SelectedIndex := TempNode.ImageIndex;
TempNode.HasChildren := True;
end
else
begin
ResItem := TJclPeResourceItem(Node.Data);
for I := 0 to ResItem.List.Count - 1 do
with Items.AddChildObject(Node, ResItem.List[I].Name, ResItem.List[I]) do
begin
ImageIndex := icoResources;
SelectedIndex := ImageIndex;
end;
end;
vcRelocation:
for I := 0 to FPeImage.RelocationList.Count - 1 do
with Items.AddChildObject(Node,
Format('%.8x', [FPeImage.RelocationList[I].VirtualAddress]), Pointer(I)) do
begin
ImageIndex := icoRelocation;
SelectedIndex := ImageIndex;
end;
end;
Items.EndUpdate;
end;
end;
procedure TPeDumpChild.SectionTreeViewChange(Sender: TObject; Node: TTreeNode);
begin
if FUpdatingView then Exit;
case GetNodeCategory(Node) of
vcHeader:
begin
ItemsListView.Items.Count := Integer(High(TJclPeHeader)) + 1;
ItemsListView.Tag := 0; // Header items
ItemsListView.Invalidate;
PageControl1.ActivePage := ItemsTab;
end;
vcDirectory: PageControl1.ActivePage := DirectoryTab;
vcSection: PageControl1.ActivePage := SectionTab;
vcLoadConfig:
begin
ItemsListView.Items.Count := Integer(High(TJclLoadConfig)) + 1;
ItemsListView.Tag := 1; // Load config items
ItemsListView.Invalidate;
PageControl1.ActivePage := ItemsTab;
end;
vcImport:
begin
if Node.Level = 0 then UpdateImportView(nil) else UpdateImportView(Node);
PageControl1.ActivePage := ImportTab;
end;
vcExport:
PageControl1.ActivePage := ExportTab;
vcRelocation:
begin
UpdateRelocationView(Node);
PageControl1.ActivePage := RelocTab;
end;
vcResource:
if Node.Level = 0 then
begin
UpdateResourceDir;
PageControl1.ActivePage := ResourceDirTab;
end else
begin
UpdateResourceView(TJclPeResourceItem(Node.Data));
PageControl1.ActivePage := ResourceTab;
end;
vcDebug:
begin
DebugListView.Items.Count := FPeImage.DebugList.Count;
PageControl1.ActivePage := DebugTab;
end;
end;
end;
procedure TPeDumpChild.DirectoryListViewData(Sender: TObject; Item: TListItem);
const
DirectoryIcons: array[0..15] of Integer =
(icoExports, icoImports, icoResources, -1, -1, icoRelocation, icoDebug,
-1, -1, -1, icoLoadConfig, icoBoundImport, -1, icoDelayImport, -1, -1);
var
Percent: Single;
begin
if FPeImage.Target = taWin64 then
begin
with Item, FPeImage.OptionalHeader64 do
begin
Percent := DataDirectory[Index].Size * 100 / SizeOfImage;
Caption := FPeImage.DirectoryNames(Index);
Data := Pointer(DataDirectory[Index].Size);
if Integer(Data) <> 0 then ImageIndex := DirectoryIcons[Index];
SubItems.Add(Format('%.8x', [DataDirectory[Index].VirtualAddress]));
SubItems.Add(Format('%.8x', [DataDirectory[Index].Size]));
SubItems.Add(Format('%3.1f%%', [Percent]));
SubItems.Add(FPeImage.ImageSectionNameFromRva[DataDirectory[Index].VirtualAddress]);
end;
end
else
begin
with Item, FPeImage.OptionalHeader32 do
begin
Percent := DataDirectory[Index].Size * 100 / SizeOfImage;
Caption := FPeImage.DirectoryNames(Index);
Data := Pointer(DataDirectory[Index].Size);
if Integer(Data) <> 0 then ImageIndex := DirectoryIcons[Index];
SubItems.Add(Format('%.8x', [DataDirectory[Index].VirtualAddress]));
SubItems.Add(Format('%.8x', [DataDirectory[Index].Size]));
SubItems.Add(Format('%3.1f%%', [Percent]));
SubItems.Add(FPeImage.ImageSectionNameFromRva[DataDirectory[Index].VirtualAddress]);
end;
end;
end;
class procedure TPeDumpChild.UpdateSortData(Column: TListColumn);
var
ListView: TListView;
I: Integer;
begin
ListView := TListView(TListColumns(Column.Collection).Owner);
ListView.Columns.BeginUpdate;
with ListView.Columns do
for I := 0 to Count - 1 do
Items[I].ImageIndex := -1;
if ListView.Tag and $FF = Column.Index then
ListView.Tag := ListView.Tag xor $100
else
ListView.Tag := Column.Index;
if ListView.Tag and $100 = 0 then
Column.ImageIndex := icoSortDesc
else
Column.ImageIndex := icoSortAsc;
ListView.Columns.EndUpdate;
end;
procedure TPeDumpChild.ImportListViewColumnClick(Sender: TObject; Column: TListColumn);
begin
UpdateSortData(Column);
ImportListViewSort;
end;
procedure TPeDumpChild.UpdateImportView(Node: TTreeNode);
const
LinkerProducers: array[TJclPeLinkerProducer] of string =
('Borland', 'Microsoft');
begin
FCurrentImportIndex := -1;
if Node = nil then
begin
FPeImage.ImportList.FilterModuleName := '';
ImportListView.Items.Count := FPeImage.ImportList.AllItemCount;
end else
if Integer(Node.Data) = -1 then
begin
FPeImage.ImportList.FilterModuleName := Node.Text;
ImportListView.Items.Count := FPeImage.ImportList.AllItemCount;
end else
begin
FCurrentImportIndex := Integer(Node.Data);
ImportListView.Items.Count := FPeImage.ImportList[FCurrentImportIndex].Count;
end;
ImportListViewSort;
ImportListView.Invalidate;
with ImportStatusBar, FPeImage.ImportList do
begin
Panels[0].Text := Format(RsNumberOfFunctions, [ImportListView.Items.Count]);
Panels[1].Text := Format(RsLinkerProducer, [LinkerProducers[LinkerProducer]]);
end;
end;
procedure TPeDumpChild.ImportListViewData(Sender: TObject; Item: TListItem);
var
ViewItem: TJclPeImportFuncItem;
begin
if FCurrentImportIndex = -1 then
ViewItem := FPeImage.ImportList.AllItems[Item.Index]
else
ViewItem := FPeImage.ImportList[FCurrentImportIndex][Item.Index];
with Item, ViewItem do
begin
if IndirectImportName then
Caption := Format('[%s]', [Name])
else
Caption := FunctionName(Name);
if IsByOrdinal then
begin
SubItems.Add(Format('%d', [Ordinal]));
SubItems.Add('');
end else
begin
SubItems.Add('');
SubItems.Add(Format('%d', [Hint]));
end;
SubItems.Add(ImportLib.Name);
ImageIndex := ImageIndexFromImportKind(ImportLib.ImportKind);
end;
end;
procedure TPeDumpChild.FormDestroy(Sender: TObject);
begin
FPeImage.Free;
end;
procedure TPeDumpChild.ExportListViewData(Sender: TObject; Item: TListItem);
begin
with Item, FPeImage.ExportList[Item.Index] do
begin
Caption := FunctionName(Name);
SubItems.Add(Format('%d', [Ordinal]));
SubItems.Add(Format('%d', [Hint]));
SubItems.Add(Format('%.8x', [Address]));
SubItems.Add(ForwardedName);
SubItems.Add(SectionName);
ImageIndex := 3;
end;
end;
procedure TPeDumpChild.ExportListViewColumnClick(Sender: TObject;
Column: TListColumn);
begin
UpdateSortData(Column);
ExportListViewSort;
end;
function TPeDumpChild.IsListViewActiveAndFocused(ListView: TListView): Boolean;
begin
Result := (ActiveControl = ListView) and (ListView.ItemFocused <> nil);
end;
procedure TPeDumpChild.SectionTreeViewDblClick(Sender: TObject);
begin
MainForm.OpenLibrary1.Execute;
end;
procedure TPeDumpChild.SectionListViewData(Sender: TObject; Item: TListItem);
var
Percent: Single;
begin
with FPeImage, Item do
begin
Caption := ImageSectionNames[Item.Index];
with ImageSectionHeaders[Item.Index] do
begin
if FPeImage.Target = taWin64 then
Percent := SizeOfRawData * 100 / OptionalHeader64.SizeOfImage
else
Percent := SizeOfRawData * 100 / OptionalHeader32.SizeOfImage;
SubItems.Add(Format('%.8x', [Misc.VirtualSize]));
SubItems.Add(Format('%.8x', [VirtualAddress]));
SubItems.Add(Format('%.8x', [SizeOfRawData]));
SubItems.Add(Format('%.8x', [PointerToRawData]));
SubItems.Add(Format('%.8x', [Characteristics]));
SubItems.Add(ShortSectionInfo(Characteristics));
SubItems.Add(Format('%3.1f%%', [Percent]));
end;
end;
end;
procedure TPeDumpChild.UpdateResourceView(Directory: TJclPeResourceItem);
begin
ResourceListView.Items.Count := 0;
FCurrentResourceDirectory := Directory;
ResourceListView.Items.Count := Directory.List.Count;
ResourceListView.Invalidate;
end;
procedure TPeDumpChild.ResourceListViewData(Sender: TObject; Item: TListItem);
var
DirSize, I: Integer;
begin
with Item, FCurrentResourceDirectory.List[Item.Index] do
begin
if IsDirectory then
begin
Caption := Name;
if (List.Count = 1) and (StrToIntDef(List[0].Name, 0) = LANG_NEUTRAL) then
begin // only neutral language
DirSize := List[0].DataEntry^.Size;
SubItems.Add(Format('(%x)', [List[0].DataEntry^.OffsetToData]));
end else
begin
DirSize := 0;
for I := 0 to List.Count - 1 do
Inc(DirSize, List[I].DataEntry^.Size);
SubItems.Add('');
end;
SubItems.Add(Format('%x', [DirSize]));
SubItems.Add(Format('%d', [List.Count]));
end else
begin
Caption := Format('%s (%s)', [ParentItem.Name, Name]);
SubItems.Add(Format('%x', [DataEntry^.OffsetToData]));
SubItems.Add(Format('%x', [DataEntry^.Size]));
SubItems.Add(LangNameFromName(Name));
end;
end;
end;
procedure TPeDumpChild.UpdateResourceDir;
begin
ResourceDirListView.Items.Count := FPeImage.ResourceList.Count;
ResourceDirListView.Invalidate;
end;
procedure TPeDumpChild.ResourceDirListViewData(Sender: TObject; Item: TListItem);
begin
with Item, FPeImage.ResourceList[Item.Index] do
begin
Caption := ResourceTypeStr;
SubItems.Add(Format('%d', [List.Count]));
end;
end;
procedure TPeDumpChild.UpdateRelocationView(Node: TTreeNode);
begin
if Node.Level = 0 then
begin
FCurrentRelocationIndex := -1;
RelocListView.Items.Count := FPeImage.RelocationList.AllItemCount;
end else
begin
FCurrentRelocationIndex := Integer(Node.Data);
RelocListView.Items.Count := FPeImage.RelocationList[FCurrentRelocationIndex].Count;
end;
RelocStatusBar.Panels[0].Text := Format(RsAddresses, [RelocListView.Items.Count]);
RelocListView.Invalidate;
end;
procedure TPeDumpChild.RelocListViewData(Sender: TObject; Item: TListItem);
var
ViewItem: TJclPeRelocation;
function RelocationTypeStr(RelocType: Byte): string;
begin
case RelocType of
IMAGE_REL_BASED_ABSOLUTE: Result := 'ABSOLUTE';
IMAGE_REL_BASED_HIGHLOW: Result := 'HIGHLOW';
else
Result := IntToStr(RelocType);
end;
end;
begin
if FCurrentRelocationIndex = -1 then
ViewItem := FPeImage.RelocationList.AllItems[Item.Index]
else
ViewItem := FPeImage.RelocationList[FCurrentRelocationIndex][Item.Index];
with Item, ViewItem do
begin
Caption := Format('%.8x', [VirtualAddress]);
SubItems.Add(RelocationTypeStr(RelocType));
end;
end;
procedure TPeDumpChild.DebugListViewData(Sender: TObject; Item: TListItem);
begin
with Item, FPeImage.DebugList[Item.Index] do
begin
Caption := FPeImage.DebugTypeNames(_Type);
SubItems.Add(Format('%.8x', [SizeOfData]));
SubItems.Add(Format('%.8x', [AddressOfRawData]));
SubItems.Add(Format('%.8x', [PointerToRawData]));
SubItems.Add(Format('%d.%.2d', [MajorVersion, MinorVersion]));
end;
end;
procedure TPeDumpChild.ImportListViewDblClick(Sender: TObject);
begin
MainForm.InvokeHelp1.Execute;
end;
procedure TPeDumpChild.DirectoryListViewCustomDrawItem(Sender: TCustomListView;
Item: TListItem; State: TCustomDrawState; var DefaultDraw: Boolean);
begin
if Integer(Item.Data) = 0 then Sender.Canvas.Font.Color := clGrayText;
end;
procedure TPeDumpChild.SetGroupImports(const Value: Boolean);
var
NodeIndex: Integer;
TempNode: TTreeNode;
WasExpanded: Boolean;
begin
if FGroupImports <> Value then
begin
FGroupImports := Value;
with SectionTreeView do
begin
Items.BeginUpdate;
FUpdatingView := True;
try
if Assigned(Selected) then
begin
if Selected.Level > 0 then
begin
NodeIndex := Selected.Parent.Index;
WasExpanded := True;
end else
begin
NodeIndex := Selected.Index;
WasExpanded := Selected.Expanded;
end;
end else
begin
NodeIndex := 0;
WasExpanded := False;
end;
Self.UpdateView;
TempNode := Items.GetFirstNode;
while NodeIndex > 0 do
begin
TempNode := TempNode.GetNextSibling;
Dec(NodeIndex);
end;
FUpdatingView := False;
Selected := TempNode;
if WasExpanded then Selected.Expand(False);
finally
Items.EndUpdate;
end;
end;
end;
end;
procedure TPeDumpChild.ImportListViewSort;
const
MapIndexToSortType: array[0..3] of TJclPeImportSort = (isName, isOrdinal, isHint, isLibImport);
begin
with ImportListView do
begin
if FCurrentImportIndex = -1 then
FPeImage.ImportList.SortAllItemsList(MapIndexToSortType[Tag and $FF], Tag and $100 <> 0)
else
FPeImage.ImportList[FCurrentImportIndex].SortList(MapIndexToSortType[Tag and $FF], Tag and $100 <> 0);
Invalidate;
end;
end;
procedure TPeDumpChild.ExportListViewSort;
const
MapIndexToSortType: array[0..5] of TJclPeExportSort =
(esName, esOrdinal, esHint, esAddress, esForwarded, esSection);
begin
with ExportListView do
begin
FPeImage.ExportList.SortList(MapIndexToSortType[Tag and $FF], Tag and $100 <> 0);
Invalidate;
end;
end;
function TPeDumpChild.GetNodeCategory(Node: TTreeNode): TPeDumpViewCategory;
begin
while Node.Parent <> nil do Node := Node.Parent;
Result := TPeDumpViewCategory(Node.Data);
end;
procedure TPeDumpChild.SetUnmangleNames(const Value: Boolean);
begin
if FUnmangleNames <> Value then
begin
FUnmangleNames := Value;
ImportListView.Invalidate;
ExportListView.Invalidate;
end;
end;
function TPeDumpChild.FunctionName(const Name: string): string;
begin
if FUnmangleNames then
PeUnmangleName(Name, Result)
else
Result := Name;
end;
function TPeDumpChild.HeadersRemark(HeaderItem: TJclPeHeader): string;
const
ImageCharacteristicValues: array [1..14] of packed record
Value: Word;
Name: PChar;
end = (
(Value: IMAGE_FILE_RELOCS_STRIPPED; Name: 'RELOCS_STRIPPED'),
(Value: IMAGE_FILE_EXECUTABLE_IMAGE; Name: 'EXECUTABLE_IMAGE'),
(Value: IMAGE_FILE_LINE_NUMS_STRIPPED; Name: 'LINE_NUMS_STRIPPED'),
(Value: IMAGE_FILE_LOCAL_SYMS_STRIPPED; Name: 'LOCAL_SYMS_STRIPPED'),
(Value: IMAGE_FILE_AGGRESIVE_WS_TRIM; Name: 'AGGRESIVE_WS_TRIM'),
(Value: IMAGE_FILE_BYTES_REVERSED_LO; Name: 'BYTES_REVERSED_LO'),
(Value: IMAGE_FILE_32BIT_MACHINE; Name: '32BIT_MACHINE'),
(Value: IMAGE_FILE_DEBUG_STRIPPED; Name: 'DEBUG_STRIPPED'),
(Value: IMAGE_FILE_REMOVABLE_RUN_FROM_SWAP; Name: 'REMOVABLE_RUN_FROM_SWAP'),
(Value: IMAGE_FILE_NET_RUN_FROM_SWAP; Name: 'NET_RUN_FROM_SWAP'),
(Value: IMAGE_FILE_SYSTEM; Name: 'SYSTEM'),
(Value: IMAGE_FILE_DLL; Name: 'DLL'),
(Value: IMAGE_FILE_UP_SYSTEM_ONLY; Name: 'UP_SYSTEM_ONLY'),
(Value: IMAGE_FILE_BYTES_REVERSED_HI; Name: 'BYTES_REVERSED_HI')
);
var
C: Word;
I: Integer;
begin
case HeaderItem of
JclPeHeader_Characteristics:
begin
Result := '';
C := FPeImage.LoadedImage.FileHeader.FileHeader.Characteristics;
for I := Low(ImageCharacteristicValues) to High(ImageCharacteristicValues) do
if C and ImageCharacteristicValues[I].Value <> 0 then
Result := Result + #13#10 + ImageCharacteristicValues[I].Name;
Delete(Result, 1, 2);
end;
else
Result := '';
end;
end;
procedure TPeDumpChild.ItemsListViewInfoTip(Sender: TObject;
Item: TListItem; var InfoTip: String);
begin
case TListView(Sender).Tag of
0: InfoTip := HeadersRemark(TJclPeHeader(Item.Index));
end;
end;
end.
|
[A study based on national DRG data to evaluate work load, practice and cost relating to paediatric oncology in French hospitals].
To assess if our methodology previously used for all cancers remains valid when only 1% of cancers are analysed, we used childhood cancer in French hospitals based on national DRG data. With a specific algorithm we extracted from the 1999 national DRG data (16,539,352 hospitalisations) the cancer data (2,947,471 hospitalisations) and the reduced cancer data (2,711,025 hospitalisations). We used this reduced cancer data to identify the 77 350 hospitalisations for childhood cancers. The majority of hospitalisations (83%) and the Activity Synthetic Index (ISA) for childhood cancers are concentrated on University hospitals and regional cancer centres. The cost of childhood cancers was estimated to be 136 million euros, with haematology costing 60 million euros. Chemotherapy, which accounted for almost 50% of the ISA is the predominant therapy. Our results appear to be consistent with the incidence and the clinical practices described by the population registries and the registry of the French Society for Paediatric Oncology. They correspond also with the organisation of the care of those patients which converges towards the global care of the patient in which the concept of health networks and patient's trajectories are pivotal. However, an investigation inside the hospitals is required to see if our results correspond with the reality. This is the objective of our next study. |
Finding Joy in Everyday Living
Tag Archives: teacher
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He and I walk a stretch of icy road, heading down to the bridge below the farm. Blizzard warnings have cancelled school across the Island, so this is our P.E. class for the day. Cabin fever never hurt to act as motivator for a teenager to spend time with their mother.
I ask him the question, and he’s thoughtful in his response.What is the most important way your teachers can show you they care? Because I want this to be practical- I want this to be real. I really want to hear his answer, if this is going to guide my lived experience.
He responds- the words, not shocking in their revelation: I want them to be understanding- and nice. An answer quick and to the point. He doesn’t mention initially his fine teachers’ collective breadth of knowledge, their expertise. The lessons they’ve taught or the curriculum they’ve unpacked. His answer doesn’t reference the lectures, the assignments and projects.
But he does talk about the relationship. Their ability to care. Words that confirm what I am beginning to understand about caring, compassion and kindness- about transparency and thoughtfulness. Words that confirm to me as a teacher the heart of the matter about teachers and the relationship they have to their students. That is, what really matters to our students is who we are. Not what we do.
It was fall of my Grade 12 year, the year I remember as ‘The Move.’ My father having been relocated in his job as a pastor packed up our meager family possessions and moved his wife and four children minus one over the course of a weekend. It sometimes takes a weekend to unravel a family. And at other times, it just takes a moment.
I alone remained behind, determined that I wouldn’t be leaving all I had known and loved. Sixteen is a brazen age. It’s old enough to know that one couldn’t leave behind their childhood memories. Their home, their life. And it’s old enough to stay behind. But it’s not quite old to know exactly how to pull it all off. My parents in their wisdom allowed me the choice to remain behind so long as I chose to live with a family friend. Someone they trusted. But I was on my own when it came to paying rent and looking after essentials. I agreed to their terms and so it was decided. But the day they pulled out from the driveway of our first family home, moving van loaded up with my childhood toys, my bed and dresser, van full to the brim with my four younger siblings and weeping mother- that is a day that will forever be imprinted on my memory.
I lasted until the following Monday evening when I finally caved, coming to my senses as well as the bittersweet realization that I needed to be with my family. I needed to go home, whatever that meant now. There was a scramble- a gathering of my own small assemblage of life possessions and a drive from one province to another. Which is to say, I found a way to reunite with my family a few days later, as bittersweet as that reunion might have felt in those moments.
That move crushed me- left me feeling as if the bottom had fallen out from my world. And it left me to cope with the difficult task of starting over, starting fresh at a time in one’s life when they should be celebrating the finish line.
I found myself in a brand new school. A strange place to find yourself when you are sixteen, in love and at the pinnacle of your school career. Starting over- it was humbling. Perhaps what I needed, although I wouldn’t have said so then. I went from knowing everyone to knowing no one. From being part of a crowd to feeling outside the crowd. I went from having a presence to feeling invisible. But at the time, I would have readily admitted it was my worst sixteen year old nightmare come true.
Somehow I managed to pull things together enough to make it work. I made a few friends, did well in my courses and tried to keep up on the news from my former school and friendship circle, places and people I identified in my heart as my real home.
There were a few classes in the new school that I did enjoy, especially one taught by a Mr. T. A funny, earnest man, he infused life into the classrooms with his stories, his wealth of knowledge and his love of all things chemistry. And I can’t remember at what point in the semester he called me down to his classroom for a chat, but I will never forget the care and concern in his voice. Somehow, he had seen me there in the back row of his classroom, hiding underneath a veil of resentment, fear and insecurity- angry that my life had been interrupted. And in spite of it all, he made a point of looking past the image so as to connect with me. Letting me know that I had potential- that he saw the best in me at a time in my life when I couldn’t see the best in my circumstances.
Mr. T was unforgettable. Was it the chemistry lessons he delivered? The curriculum outcomes he covered? Was it his vast knowledge and seemingly infinite understanding I remember? What was it exactly that forever etched his impression on my memory?
What I remember now as a teacher myself was his smile. His laughter. And I remember that he saw me.
There are times in our service as teachers when we set aside the act of doing for the sacred work of being. When lessons and lectures, activities and testing are momentarily shelved, playing second fiddle to the art of listening. When caring is the curriculum, and life is the lesson. There are times when we see that our noble profession is more than mere passing on of knowledge. A routine work of filling empty vessels. And those are the times when we see through new eyes- our students. See them as people. As possibility. We see them for the potential they truly are. Those times remind us- it is the care we infuse into our work that makes the difference.
Woke up before the crack of dawn and then watched the sun rise an hour and a half later, all blush pink and orangey-red tones. A rising bulb of glowing fire emerging from a gently waking earth.
We Six drive to a teacher’s conference in Charlottetown (where Husband and I will spend the next two days in session, while my exhausted mother, who has not slept a solid seven-hour stretch since May, literally- will watch our four children by day). We teachers Two will take the baton in passing at the supper time hour, when all eight of our worlds collide- converting our hats from professional ones to the more intimate personal. And those world colliding? That would be Husband’s, mine, the Fantastic Four, my mother’s and my dad’s. Should be rather interesting. But right now, I am thinking ahead to when we all plan to go in for a family swim at the university’s Cari Complex later on this evening. This, something Daughter and I have planned, to be an annual event. And I am still unaware of the intervening variables that will come into play later on today making this dream dissolve as if a curl of smoke in mid air. A disappointment and contribution to the unravelling, no doubt.
The events which complicate: our two Oldest will have already swam at this same pool in the afternoon with their childhood buddies- children who moved into town recently due to their father’s work-related move, a visit rendering our plans to swim as a happy family null and void. By no fault of the children’s nor the hospitable family, I might add. It’s just the way things happen.
That’s how it goes.
We eat supper and linger over my sister-in-law’s apple tarts, a delicacy with flaky golden crust that melts in your mouth. I wish I had room to savour more, but as it is, I cannot find an inch in my stomach for Son’s spicy gingerbread with whipped cream which he has made with my mother just this afternoon. I won’t mention in detail the chocolate-chip pumpkin muffin I scarfed down prior to supper- a lone remainder from Sister’s generous offerings that just begged to be ingested. The food offerings at my Mother’s house make me weak in the knees. There is always lots to choose from and all are absolutely delicious possibilities. She is the best baker I have ever known- part of the delight in visiting is the absolute joy it is to sit at her table.
So with all this goodness and light behind us, it is difficult to reason at what point the unraveling truly began. Perhaps it was in my own mind as I tried to figure out who would go with whom and when- not an easy task when involving four children with varying options and interests. Perhaps it began even earlier than this, at the break of the day when I was caught up in a reverie and happened to mention to Husband the absolute pleasure it would be to take a Mediterranean cruise next year in celebration of our 20th anniversary- to which I later reasoned would be an absolute impossibility considering the circumstance of our crazy life right now, at this given point in time. A realization which brought my hopes and dreams crashing back down to realistic playing fields. So there you go. Perhaps the unraveling was due to these- perhaps to something else far deeper.
Was it disappointment? Stress? Worry? Fear? Anxiety?
At any rate, the Two Youngest, Husband and I all swam together, while the two others sat, waited, fumed and wiled away the time. And then as we the swimmers froze in the dressing room under intermittent showers, we finally emerged only to realize that no one had known to take a token from the front desk, leaving us in our van stuck inside the parking lot behind the exit gate. Stuck with some Cranky passengers, I might add (one of which was me- I will not lie). And then, after inserting the toonie and then walking back to the complex to retrieve the two attendees, I found myself walking the parking lot just to escape the van and all its commotion. So needless to say, it was a time. And we also came to discover that toonies which are invalid in parking meters sometimes go missing. An annoyance. But thank goodness, we were still able to find that the gate would rise in spite of this grave consequence, allowing us to all finally end the day.
It was a very quiet, contemplative ride back to my Mother’s house. Might I add, emotions were also very close to the surface.
And that is how I found myself, upon arriving home, making an error of the most grave proportions- one that I immediately regretted but could not undo. And for which I mourned that hasty decision to act in the moment: rashly, harshly and impudently. In the words of Paul, why do we do what we don’t want to do? And the good that we want seems to only elude us?
Sometimes a mother will find herself saying sorry only to realize that the word ‘sorry’ is not enough to undo a wrong that only time, and patience and love can heal. But that same mother can beat herself up continuously- over and over again, for all that she has done and all that it means in the larger context. She can punish herself severely. And she can tell herself that she is undeserving, unfit, unloving, incapable and incompetent. And she can believe those words.
Until a little girl comes to her after work and tells her about her day and reaches up to sit on that same mother’s lap once again. Showing her that even her very children can lead the way to love when all other doors have been slammed shut. Even a child can mend an unsteady bridge that has been badly damaged.
I hold that Little Girl tightly to me tonight even as I promise myself: I will be better next time.
She slouches on the vinyl chair next to mine, chewing her lip, twirling her hair. Wrinkles creasing her brow. And as she sits, I wonder. Is she thinking of what to expect, even as she knows the reason for why we are here? Or is there more to the wonder than mere childlike speculation?
The reason for why we have left the house at such a crazy-early hour to drive for two hours was not, of course, to only sit and wait. We are here for other more pressing concerns. And yet, there is always the fear of the great unknown- especially for a child.
Not to mention of course the apprehension it brings the mother.
The doctor arrives with a bluster of energy and vigour. She immediately puts at ease what was formerly a worry. What was moments ago a source of stress, a source of concern, is now an afterthought in light of this physician’s delightful presence. She just seems to do this work so naturally- without a thought to the magic she has achieved. Weaving a tapestry of compassion through her laid-back banter, silly jokes and thoughtful concern. But then again: doesn’t care always have that gentle way of easing, of lessening the burden? And as the moments tick toward the hour we will spend in this tiny little room, I find my daughter relaxing. Find her unwinding, creased brow giving way to a smile. And all this because a doctor has chosen to spend this hour in this room with us, taking the time needed to care for the person, rather than merely just diagnosing the patient.
If a busy doctor, bound by the relentless expectations and constraints that often define this demanding profession, can make the time to show caring, compassionate concern, so might we do much of the same in the field of education.
It is not a matter of should- it is a matter of how.
How can we invest in the lives of our students in caring, compassionate ways even as the demands around us increase exponentially?
We can and we must, and one way I propose this can be done is through investing in care. That is, making it a priority to value the person that is the student- along with the tandem idea of valuing the people as a whole which comprise our classroom community. Through valuing and giving worth to the human beings that represent the education system in which they are found, we give credence to the humanity of the students. We recognize the person-hood of each boy and girl, man or woman who sit in front of us day after day. And this- all achieved by seeing though the test scores, records and data to the very real hearts and souls of the children and teenagers that we are called to teach. Taking the time to know the story of their lives instead of reducing them to a number and figure on paper. Taking the time to understand the context in which the students we learn alongside- live, work and play. For when this happens, we can fully care for our students in their learning, development and growth even while the system might appear to breath heavy down our necks. After all, if we sacrifice care on the altar of academic standards of excellence, haven’t we lost everything?
Standards mean little if the people that represent them are dehumanized.
She playfully bats at the little ball of fluff, her baby. Tousling, grooming, cuddling, nursing. But when she sees the need, setting the little kitten free to explore without the ever-present eye of Mama to govern and oversee. Sometimes, she completely appears to abandon, lazing in the sun while her tiny kitten sits alone on the top stair of our steps, wary and uncertain. Is Mama neglectful? I think not.
When mama cat lovingly stretches out languidly on our top step with baby nearby, her tiny offspring responds to her in love. There is no doubt that there is a relationship between the two. But it is one designed to set free so that the younger can one day take care of herself. To never allow for the certainty that the baby will one day be on its own would be a tragedy. True. Everyone needs love- even barn cats. But you rarely see amongst animals any form of helicopter parenting as one often sees in human parenting. Animals seem to know instinctively the balance needed so as to nurture and prepare their offspring for life after the nursery.
Care requires that we respond within a relationship. Within relationships of care, there is always a two-way exchange happening at any given time- a process which can reverse and rearrange at seemingly a moment’s notice. And all because relationships of care are responsive. A caregiver in relationship to another acknowledges a need or a requirement, responds to that need and then allows for caring to occur. This process can be reversed almost immediately, depending on the relationship. The cared-for- in response to the care emitted, can then responsively give care to the other almost immediately.
In thinking about care so much and so often, I am realizing that there are elements of care that we have forgotten. I feel we have forgotten at times how to take care. A local radio personality whom I have listened to over the years often signs off with the phrase, ‘take care of one another today’; from the moment I first heard this phrase, it has stuck with me. How does one take care? And where does care-taking begin?
I would suggest that there are dimensions of caretaking that we must heed. That we have overlooked. The first being our need to take care of ourselves.
There is an underlying assumption that we need to take care of one another in life, but in order to do this, we first need to learn the secret of taking care of ourselves. In taking care of ourselves, we need to learn to listen to our bodies, listen to our hearts. We have all heard of the spoken rule, given by flight attendants on airlines, to put on your own mask on first prior to helping your children or other dependents. I am convinced in my own life that the growth and development of care woven throughout my life experiences has been a direct result of my learned ability to care for myself, self-care guided for me by faith through the direction of a loving Father. For years, I looked to others to care for me. Why weren’t they doing what I thought was the basic of all human responses- caring? Why were people not responding to my needs? And why wasn’t I feeling loved and looked after? Why was I feeling so bereft? These feelings of a deficit in care followed me into my marriage, leaving me looking to a husband to fulfil the role of caretaker, a tremendous responsibility considering he was not even the one who had left me feeling unloved and uncared for in the first place. That was baggage I had brought into our marriage- a composite of my difficult years of schooling, my years in the public eye as a pastor’s kid and the other personal experiences of my life that directly impacted me in very private ways. We cannot first expect others to care for us if we have not learned how to care for ourselves. And I am convinced that many, many problems in marriages could be avoided if we first were able to redirect our need for care back to ourselves- as well as if we could start to see that the ways people express care, initiate care, offer care, interpret care and understand care: are different. Different. Not bad, worse, inferior or poorer: just different. Maybe we need to start by seeing the best in what another human being is offering us, starting with our partners.
I would never, ever wish the message I am conveying to be one in which we reduce the responsibility we have toward others. My life is rich because I have learned to care for others. I believe that the transformation in my life has been one in which, with God’s guiding hand, I was able to take something that was painful and difficult and see the good in it. I think this is the reason I am now able to responsively express care to others: there has been a miracle in my life. But I would never want to overstep the responsibility I have been given to care for myself in all of this. That was a first step in this process- understanding the needs in my life and slowly taking measures to meet those needs one by one through loving myself. Through accepting myself. Unconditionally. I had to learn to love myself so as to love others. And I cannot personally underestimate my faith in Jesus and my Abbba Father in this process- as I have come to understand I have a Father who loves me intimately and expressly, I can now love myself as an expression of His love. I am free to love the others in my life as I now know how much I am loved myself.
And this is the very essence of care: freedom to love and responsively give to oneself and the others in one’s life. Freely, wholly, purely.
We talk a lot about white privilege, but it is a little more discomforting to broach a discussion on white poverty. Somehow it hits closer to home.
I grew up in the heart of the Annapolis Valley, a small rural farming community known for its potatoes and apple orchards. My community was aptly named Melvern Square, as it was a squared off corridor firmly anchored by three pillars: family, community and faith. My father was one of two pastors called to minister in this area, ensuring that I lived my life firmly fixed within the public’s eye- on first name basis with most everyone I’d meet.
It was an idyllic life in ways. We were poor but we got by. I remember trips to the country store- a one room building with wide wooden clapboards filling in the floor space, glass candy jars containing five cent goodies lining the back wall. When the front door was cracked even so much as an inch, an old-fashioned bell signalled both your appearance and your exit, ensuring you would never peruse the ice cream freezer or chip rack anonymously. Our house was sandwiched between the community center on the right and my father’s little brown country church on the left. Behind our property was the community pond for skating on in the winter and avoiding in the summer- as we all speculated that alligators or other forms of creepy-crawlies might live in there. Across the street was the consolidated school housing grades 1-6- a school which I never had the privilege of attending.
The school I attended was a private institution located in a neighboring community. When I entered the educational milieu, I quickly realized that my life was not what it had seemed to be. I became the “other”- teased for my different religious affiliation, tortured for my family connection, belittled for my appearance. Separated for my difference. I was disconnected in many ways. And I soon came to understand the term “white trash” and its unflattering connotations, as that is what I began to feel I was while in this school. Trash. Unloved and undesirable.
My schooling experience was thus one in which oppression was very visible. This same private school I attended later came to be exposed regarding “issues” of a very serious, abusive nature. These privately held secrets of the upper echelon came to be outed in a very visible way via news media when I was in high school. When I now see images of residential schools, it brings to mind sordid mental pictures of what that time of life was like for both me and my classmates. That experience has forever changed the way I look at education.
So then. As long as I have been a student, I have been interested in ethics of care in classrooms. As I did not have the privilege of being exposed to ethics of care in most of my formative years of schooling, I now spend my life advocating for these pedagogies of love and care along with the foundational rights that I believe all people- young and old- are worthy of receiving and deserve to experience as a basic human right. By virtue of their humanity.
One of the specific memories I have as a student took place when I was in Grade 7, attending this same school mentioned above. A young man in Grade 10, who had been having a particularly difficult time in his life, went around one day after school saying good-bye to everyone he could see in the hallway. It struck me as strange that he would seek me out, as I was quite a bit younger than him and outside his social circle. That night, as I would come to discover, he drove his car into a wooded area and shot himself in the head. This was my first exposure to suicide.
Rather than taking time to counsel us in our grief and confusion, the teachers at this school used this opportunity to tell us how this boy, and thus his classmates, had been and were heading down the wrong path and needed to get things straightened out. It was one of the most poignant memories of my schooling. I can still hear the judgemental voice of the female teacher who told me and my classmates that Donnie* had obviously been in the wrong, and I will never forget that mental picture of him the day before he died, his face resolute: epitomized by soft spoken words and a calm demeanor. Although there are many layers to this story that I could pursue at length, my experiences as a student living through a deficit of care in my schooling, along with the many, many others of my classmates who echo this sentiment, has convinced me that care is the absolute number one priority of educators in the classroom. We are educating students for academic learning, yes. But I trust we are first and foremost developing caring, compassionate human beings in the form of both students and teachers who will live empathically in an interconnected, interdependent world. As an educator, this is fundamental to my practice.
I believe that when people learn to care, their learning is enhanced and their growth is furthered. Students and teachers are all the better for the care that they have cultivated, and I am not alone in holding this belief. Miller (2010) cites Nel Noddings’ work as being premiere in the encouragement of educators in fostering this care ethic. She suggests that educators pursue caring as one of their main goals in schooling and education, teaching students to learn to care for themselves, others and the environment as well as to care for ideas and learning (Miller, 2010, p. 63). Noddings has laid out a very systematic, comprehensive approach to caring that entails teachers be clear and unapologetic in their goal: “the main aim of education should be to produce competent, caring, loving and lovable people” (Noddings in Miller, 2010, p.64). I can attest to the fact that many, many others hold this belief as I have heard from people writing in response to my blog on what students remember most about teachers. They almost unanimously stated the same: students remember that their teachers care.
We are a culmination of our past and present experiences- and the breadth and depth of these same experiences will hopefully lead to a brighter, more positive future as we learn and grow. When we know better, we do better. I trust that this statement will always be true of my life and that my legacy will be one of care and love.
We tread side-by-side at dusk, rain still shimmering on summer leaves while sun fades fast behind heavy clouds. He divulges to me the secrets we both keep hidden away through daylight hours from Little Ears, sacred documents of the heart that must be locked away. As I walk the inside track, closest to the gully that leads down to the prolific birch trees spreading helter-skelter towards the field, he tells me this. Doctors have given very little hope, very little promise.
“What about that treatment?” I ask.
“It won’t prolong life,” the resigned response. And then he says to me, “I keep thinking of that Dylan Thomas poem:
Do not go gentle into that good night, Old age should burn and rage at close of day; Rage, rage against the dying of the light.”
“I am resigned to the fact that the doctors know best,” he then offers uncertainly.
I cannot think of anything profound to say to that. But I think to myself: I would rage.
I would rage.
If radical pedagogy must insist that everyone’s presence is acknowledged (hooks, 1994, p. 8), then radical care vows no sacred Presence goes uncared for. Radical care upholds the individual’s right to love, compassion, empathy, concern and kindness. And when the need necessitates, the individual’s right to be cared for in radical ways.
I think of my little Sianna* of the just-finished kindergarten class from this past year. I think of the fears expressed to me by her parents and my inner vow to fight for this child. To be that advocate for her parents that they seemed to need. I remember the ways I fought for her right to be medically cared for- how I contacted the public health nurse numerous times to arrange for the appointments with an Audiologist. How I advocated for her parents’ right to a second chance at such an opportunity.
I think too of the assisted speech technology that I raced against time for- buying an i-pad for Jake* at a moment’s notice- literally. Then the race against the clock to meet a deadline with a man. A man who held the keys to open a door leading to a world of words for that same little boy, who had so few words at his disposal. I think of the sweat that broke as I ran, as I ran- just so as to obtain a program I could otherwise not afford installed on that same i-pad I had just bought: so that a little boy could somehow communicate with me. So that he could somehow find his voice therein. And I think of the tears that fell freely as I got there just in time. The sheer relief in knowing, this was really going to happen.
Radical care allows for the impossible to occur. But the challenge is first to initiate the care process, giving attention and acknowledgement to the presence of another human being. Through awareness of the people with whom we share our communities, be those groupings of a familial nature, a learning community or a neighborhood- we start by acknowledgement. And we move forward from there.
Husband and I head back, on the homestretch now. The sky is darkening and night time presses in, enveloping. But I do not go gentle into the thickening darkness.
I press on as one who sees the light.
******************************************************
Dylan Thomas’s Do not go gentle into that good night
Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.
Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.
Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.
Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.
Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.
And you, my father, there on the sad height,
Curse, bless, me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.
Teacher. One who influences another in their growth and development as a multi-faceted person. That we can be influential in this endeavor is an amazing bonus. Those teachers with influence are said to be difference makers. And it doesn’t take a B.Ed to be one either.
I have been thinking about that word ‘teacher’ for a while now, wondering what a teacher really is. Who a teacher is. What they do. And how one goes about becoming one. How one becomes influential as one. How a teacher can really make a difference. And in thinking about such, I think I might have found a few answers to my many questions today. And by that I mean, I was taught a few things by a few students of mine today. They- that is MY STUDENTS: they are, and continue to be, some of my greatest teachers.
Here’s why.
It is our very last day of regular classes, and I am reviewing. I am trying to use the last moments of kindergarten to the maximum of my ability. We do our morning routine, three poems and two books. This, all accomplished before first snack of the day. And then, after recess I start in on the math lesson.
It’s going along terrifically.
When from out of nowhere, I hear the fateful words: “I’m bored.” As in, this math lesson you are teaching me, Mrs.G., it is boooooring. I am a little thrown off by this. This word: boring. I really haven’t heard this word a whole lot this year as we keep a pretty frantic pace here in KA all the live long day. There really is no time to be bored in kindergarten, tbh. In fact, I rarely hear those words. But today, they ring loud and clear.
Booooring.
“This is boring,” he says again, shrugging his shoulders meaningfully in my direction. I explain calmly that we are playing games- that this should be FUN. F.U.N. To no avail. He is not convinced, and he shows me with every fibre of his being. This is NOT fun.
So there.
Meanwhile, I focus my attention on another student who is struggling with these fun games I have planned. I patiently explain to her what I am looking for, but after several failed attempts at making myself clear- along with a bored student or two waiting in the wings and the one I am working with nearly in tears: I can feel frustration also rising in me. This isn’t working out as I planned it. As I thought it would.
This lesson isn’t flying. (The fun and games are now over…)
Sometimes, it is in humility that we learn our greatest lessons. It is when we are humbled to the point of being brought down low – taken down to a place where our ego can’t get the credit any longer. It is then that we find what we’ve been looking for. When we find answers to our bigger questions.
But sometimes it takes time to become aware of this important realization. It takes going through the waters to find dry land.
I wish I could say that I stopped the lesson immediately and switched gears- I didn’t. I kept plodding on. And I did so until something broke. And it was that moment of brokenness that made me realize- I am not here to fix problems, to make everything perfect. I am not here to help children reach perfection, to push them farther than they are ready to go: I am here to support them in their journey and walk beside them as they travel. I am here to learn from them- learn what it is to be a beginning learner. What that feels like to be a five-year old learner- what it feels like to be tired, frustrated, hungry and sad. What it feels like to be bored. And then, I am here to figure out how those emotions affect the person each of my students bring with them to class each and every day. So that they can learn better.
And so that I can learn better too.
That is, so that I can learn to be a better listener, a better empathizer, a better caregiver. So that I can learn when to nudge and when to pull back. So that I can learn when I need to support and when I need to release. So that I can learn how to accept and let go the things I cannot change. But also learn how to graciously and lovingly embrace the things I can.
This afternoon, I made a purposeful, intentional and deliberate decision: to be mindful of my students. To attend to them as they talked and played. To allow them to be themselves. And I found that in focusing my energy on my own learning, I was a happier teacher in that time frame then when I was trying so hard to accomplish my goals and outcomes. I was more at peace.
This isn’t to say that we can’t be focused and organized, doing what it is that needs to be done- but it is a cautionary warning. We must not let our individual agendas stand in the way of our all important learning. Learning which often happens when we are least expecting it to occur.
At least, that’s the way it has been for me today. Unexpected nuggets of wisdom from the little blessings in my life. |
Q:
What is the best way to store static data in C# that will never change
I have a class that stores data in asp.net c# application that never changes. I really don't want to put this data in the database - I would like it to stay in the application. Here is my way to store data in the application:
public class PostVoteTypeFunctions
{
private List<PostVoteType> postVotes = new List<PostVoteType>();
public PostVoteTypeFunctions()
{
PostVoteType upvote = new PostVoteType();
upvote.ID = 0;
upvote.Name = "UpVote";
upvote.PointValue = PostVotePointValue.UpVote;
postVotes.Add(upvote);
PostVoteType downvote = new PostVoteType();
downvote.ID = 1;
downvote.Name = "DownVote";
downvote.PointValue = PostVotePointValue.DownVote;
postVotes.Add(downvote);
PostVoteType selectanswer = new PostVoteType();
selectanswer.ID = 2;
selectanswer.Name = "SelectAnswer";
selectanswer.PointValue = PostVotePointValue.SelectAnswer;
postVotes.Add(selectanswer);
PostVoteType favorite = new PostVoteType();
favorite.ID = 3;
favorite.Name = "Favorite";
favorite.PointValue = PostVotePointValue.Favorite;
postVotes.Add(favorite);
PostVoteType offensive = new PostVoteType();
offensive.ID = 4;
offensive.Name = "Offensive";
offensive.PointValue = PostVotePointValue.Offensive;
postVotes.Add(offensive);
PostVoteType spam = new PostVoteType();
spam.ID = 0;
spam.Name = "Spam";
spam.PointValue = PostVotePointValue.Spam;
postVotes.Add(spam);
}
}
When the constructor is called the code above is ran. I have some functions that can query the data above too. But is this the best way to store information in asp.net? if not what would you recommend?
A:
This is a candidate for an immutable struct that "looks like" an enumeration:
(Also, I noticed you used the same id value for two of them, so I fixed that...
You can use the following just as you would an enumeration...
PostVoteTypeFunctions myVar = PostVoteTypeFunctions.UpVote;
and real nice thing is that this approach requires no instance storage other than a 4-byte integer (which will be stored on stack, since it's a struct). All hard-coded values are stored in the type itself... of which only one will exist per AppDomain...
public struct PostVoteTypeFunctions
{
private int id;
private bool isDef;
private PostVoteTypeFunctions ( ) { } // private to prevent direct instantiation
private PostVoteTypeFunctions(int value) { id=value; isDef = true; }
public bool HasValue { get { return isDef; } }
public bool isNull{ get { return !isDef; } }
public string Name
{
get
{ return
id==1? "UpVote":
id==2? "DownVote":
id==3? "SelectAnswer":
id==4? "Favorite":
id==5? "Offensive":
id==6? "Spam": "UnSpecified";
}
}
public int PointValue
{
get
{ return // Why not hard code these values here as well ?
id==1? PostVotePointValue.UpVote:
id==2? PostVotePointValue.DownVote
id==3? PostVotePointValue.SelectAnswer:
id==4? PostVotePointValue.Favorite:
id==5? PostVotePointValue.Offensive:
id==6? PostVotePointValue.Spam:
0;
}
}
// Here Add additional property values as property getters
// with appropriate hardcoded return values using above pattern
// following region is the static factories that create your instances,
// .. in a way such that using them appears like using an enumeration
public static PostVoteTypeFunctions UpVote = new PostVoteTypeFunctions(1);
public static PostVoteTypeFunctions DownVote= new PostVoteTypeFunctions(2);
public static PostVoteTypeFunctions SelectAnswer= new PostVoteTypeFunctions(3);
public static PostVoteTypeFunctions Favorite= new PostVoteTypeFunctions(4);
public static PostVoteTypeFunctions Offensive= new PostVoteTypeFunctions(5);
public static PostVoteTypeFunctions Spam= new PostVoteTypeFunctions(0);
}
|
Monday, April 30, 2001
This article does a very good job of summarizing the current outrages of the Recording Industry Association of America. The interesting question is whether Professor Felten, knowing that the gist of his research was publically available anyway, sucked the RIAA in by rapidly giving in to their threats and agreeing to censor his scientific research. Certainly the RIAA's panicky response indicates that the leaders of the RIAA are afraid they've been well and truly snookered.
Is it possible that the extreme measures now being taken to hurry through various 'free-trade' agreements reflect a realization by the big thinkers of the powers that be that capitalism is finally headed for some kind of apocalyptic 'crisis' (a la Marx) and that the only way to stall this is to turn everything in the world into a commodity?
It is probably a sad truth that violence is required to lead to real social change. Why would that be? By definition, progressive social change interferes with the existing power structure. Those on top of the heap will use any means at hand to preserve the status quo. As we recently saw in Quebec, that includes all the violence that is controlled by the state. In the modern world, with information controlled by the major media (owned by the powers that be with a strong bias to the status quo), the only way to get the message out is to create a spectacle, and the only spectacle which can entice the media is to put yourself in a position to be subject to violence at the hands of the police. The police are sophisticated enough to behave themselves whan confronted by non-violent protest, and therefore non-violent protest is ignored by the media. The reporting habits of the major media have made violence necessary.
The process of sneaking genetically modified foods into human food continues. Aventis, having 'inadvertently' mixed some of its StarLink corn (approved only for animal food) with corn for human consumption and therefore contaminating the human food supply, now wants relaxation of restrictions on the StarLink corn. What are the chances that the Bush administration will turn down a big corporation? Why should Aventis receive a benefit for its wrongdoing? The only just solution would be to wind up Aventis and use its assets to partially pay for the damage it has caused. Instead, it will almost certainly be allowed to use its 'inadvertence' to futher its long term plan to have us all eating frankenfood.
Saturday, April 21, 2001
The most useful part of the Quebec City fandango is that the big fence, tear gas plumes, balaclava-clad protesters, and, best of all, robocop police with swell riot gear, make Canada look like a genuine third-world dictatorship. It is good to keep this in mind when we get full of ourselves about how 'democratic' we are.
The other irony of the violence is that the mainstream, NGO-associated protesters will disclaim any connection to the violence, 'nothing to do with us', blah, blah, blah, all the while realizing that without the violence the protests would be ignored by the press and the process of taking over that small sliver of power not yet held by big corporations would continue unabated. If nothing else, the riots serve as a reminder first, of the violence inherent in the state (even one as innocuous as Canada) in aid of money power, and second, of the fact there are still powers other than those wielded by the ruling class.
The irony of the riots is that, up to a point, they play into the hands of the ruling class, who can tar all the protesters with the same brush, and thus don't have to go through the tiresome and dangerous process of debating anyone. The problem that the ruling class has is that they have to hire bureaucrats to do their dirty work, and bureaucrats the world over are easily manipulated by threats of inconvenience (their favorite saying is "they don't pay me enough for this"). A little tear gas wafts through the lobby of the luxury hotel, and the bureaucrats suddenly want to get the next first-class flight home, leaving the process of 'negotiating' trade agreements for another resort hotel and another time. This pusillanimity must really steam the rulers of the world. You just can't get good help these days!
Sunday, April 15, 2001
I've been reading lots of American nonsense about how the Chinese 'lost' in their recent confrontation with the United States over the spy plane. Somehow the great genius Bush is supposed to have tricked the Chinese by giving what they thought was an apology when it actually was no apology at all. Thus American amour-propre has been saved. This analysis completely misses the point. The Chinese now know that the addled Bush is completely hamstrung in a crisis situation, as he doesn't know how to choose between the advice given to him by his extreme right-wing advisors and the advice given to him by his rabidly insane right-wing advisors. They also know that Americans are still mesmerized by the concept of American hostages. Therefore, all the Chinese have to do to deter future spy planes is merely give the impression that they could bring another one down. All they have to do to get their way with the Bush administration in the future is to put Bush under some pressure where he has to make a decision in a hurry. On top of that they have a nice spy plane to look at.
Sunday, April 08, 2001
There are still many unanswered questions about the U. S. spy plane currently in China. Why did it land on Chinese territory instead of in the sea? Why was apparently such a bad job done of destroying secret equipment on board? Was this whole enterprise a method of turning over American military secrets to the Chinese? If so, was this part of the Bush regime's attempt to reignite the Cold War by making China with U. S. secrets a more credible enemy? Will we see a connection made to this incident when new arms sales are made to Taiwan?
Tuesday, April 03, 2001
Francis Gary Powers and his U2 were downed in the Soviet Union in May 1960, thus conveniently (for those who make money from war) ending arms reduction negotiations between the United States and the Soviet Union (Khrushchev angrily cancelled Eisenhower's planned trip to Moscow and the Paris Summit Conference was adjourned). Now a U. S. spy plane has apparently been forced to land in China at a time when the current President is clearly making every effort to damage relations with China with a view to reigniting the Cold War. This will allow him to claim that he needs to have a big increase in military spending, thus putting lots of money in the pockets of his friends in the military-industrial complex. It's ironic that Pa George has been lauded for his role in ending the Cold War, while Son George may go down in history as having started it up again! |
Catalan Parliament braces for an independence vote
Mobile phones light up the crowd of people attending the last leg of the election campaign of the pro-sovereignty bloc 'Junts pel Si' (Together for the Yes) in Barcelona, Catalonia, Spain, 25 September 2015.
Catalan Parliament braces for an independence vote
The Catalan Parliament is bracing for a vote that will declare independence, the Catalan News Agency reports.
The Parliament begins debating on Thursday and will continue on Friday.
The Spanish Senate will meet on Friday to suspend Catalan autonomy. The Catalan President Carles Puigdemont will not be defending Catalan autonomy in the Spanish Senate as was expected on Thursday.
The center-right ruling Catalan party PDeCAT is said to be divided over the declaration of independence, which already has grave economic consequences for the region, El Pais reports.
Some members of PDeCAT want a simultaneous call for snap elections, which could undermine the rationale for the suspension of Catalan autonomy. It may also avert a confrontation with civic movements and public administration when it comes to the implementation of suspending Catalan autonomy.
However, the other members of the Junts pel Si coalition are committed to a declaration of independence, that is, the Catalan Republican Left (ERC) and the anti-capitalist CUP.
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Maslow Theory | Hierarchy of Needs Pyramid | Self Actualization
Abraham Maslow: the Hierarchy of Needs.
Abraham Maslow is one of the most influential American psychologists ever to have lived and in this article, we will be focussing on the aspect of his career which brought him the fame and success which created his legacy.
The Basic Concept
There are two sides to the Maslow Theory. There is the basic concept, and the in-depth concept. Although we will be taking a look at both sides of it during this article, below is a basic understanding of what the theory is and how it is constructed.
This list is constructed based on the basic needs of a human, starting from the bottom and making its way upwards. Thus, the most basic of human needs is physiological and the less basic needs, and the one which Maslow states is one which not many people reach, is self-actualization.
The Maslow Theory
Whilst he was producing the Maslow Theory and putting in as much work as he could, Abraham Maslow targeted a specific type of person to conduct his study on. This is something which he was very well known for doing and in fact, is something which makes him unique in the psychology field.
During his studies, the Maslow Theory included, he would use students who were healthy and had no history of mental illness. What made this unusual is that typically, when it comes to psychological studies, psychologists use subjects who have a history of mental illness or who are currently suffering from a mental illness.
The Different Stages
Below we have provided a more in-depth explanation of each step and what they entail. As mentioned above, the stages begin from the bottom and thus so will our explanations.
Stage #1 – Physiology
This first stage, the one which is at the bottom of the theory pyramid, refers to the physical requirements which humans need to survive. Failing to meet the physical human needs would result in death and so failing to meet this stage would result in death.
Simple needs such as breathing, dietary needs, and basic requirements such as shelter; all which are included within this stage.
Stage #2 – Safety
Following on from the first stage, this second step refers to the ability to keep one’s self safe. While it does include the general assumption of keeping one’s health intact and generally being healthy, it also refers to financial safety as well as ensuring the wellbeing of your family.
Furthermore, this stage also includes the ability to have strong healthy and a healthy home environment which in retrospect would help to prevent illness.
Stage #3 – Love / Belonging
Following on from safety is being able to feel love, love others, and feel as though you belong somewhere in this life. In other words, feeling as though you are a contributing member of society and have use in the world, as opposed to feeling useless.
There are several aspects to this.
First, friendship is important. Having friends who you can trust, who you can spend time with from a social point of view, and who you can confidently call your friend.
Secondly, intimacy. This can refer to friendship or to relationships. Having someone you can feel intimate with; whether it be having someone you can trust and talk to about issues you have, or having a romantic relationship with someone you trust.
Thirdly, and lastly, family. Family is important regardless of whether you choose for your family to be your blood relatives, or whether you have distanced yourself from relatives and have chosen to make your own family.
Given how common mental illness is becoming in our modern day and age, this stage in the Maslow Theory is incredibly crucial and is one which should be focused on.
Stage #4 – Esteem
The fourth stage, esteem. This stage refers to having the self-confidence to move on with your live and feel no shame in who you are or what you do, and be confident which those things. Low self-esteem commonly leads to depression and is a common symptom of many mental illnesses and so having the confidence to move on with your everyday life without second guessing yourself is important,
Stage #5 – Self-actualization
The final stage, self-actualization, is the most discussed stage within the Maslow Theory and is one which only a handful of people (according to Abraham Maslow) reach. This step refers to one’s ability to realise the potential which they hold and where they can go in life, embrace the potential, and actually move forth and fulfil their potential.
There are very few people who Maslow stated have fulfilled this step; people such as Gandhi, Mother Theresa, and went as far as to include himself on that list (which in away, proves that he has the self-confidence to say so).
This stage can be applied to almost everything allow in Maslow’s eyes, in order for someone to reach this stage and truly understand it, they must not only become very good at something, but master the skills needed to be the best at it.
“What a man can be, he must be” – Abraham Maslow, in referral to self-actualization.
The Modern Impact of the Maslow Theory
Even to this day, the Maslow Theory continues to contribute to society. Many successful business leaders use this model on a daily basis to help them make certain business decisions and even go as far as crediting this theory for the success which they have had in their industry.
There is no arguing that Maslow Theory is largely responsible for the fame and success which Abraham Maslow received over the course of his career. Even though the rest of his career was admittedly part responsible for the success which he had, if it were not for the Maslow Theory he would not have gotten as much fame or been nearly as successful.
Aside from the Maslow Theory, Abraham Maslow showed through his education that he was a very determined man who wanted nothing more than to discover as much as he could, and have some input to the psychological industry.
All in all, all aspects of Abraham Maslow’s career and incredibly interested although the Maslow Theory tops it off. If you haven’t already invested some time in finding out who Abraham Maslow is and what made him the historical figure which he is today, it really is worth doing so. |
Q:
ANOVA: Confidence Interval interpretation
I'm reading through an example of 1-way ANOVA:
In an experiment to determine the effect of nutrition on the attention spans of ele- mentary school students, a group of 15 students were randomly assigned to each of three meal plans: no breakfast, light breakfast, and full breakfast. Their attention spans (in minutes) were recorded during a morning reading period and are shown in Table 11.1:
None | Light | Full
---------------------------
8 | 14 | 10
7 | 16 | 12
9 | 12 | 16
13 | 17 | 15
10 | 11 | 12
T1 = 47 | T2 = 70 | T3 = 65
The question is:
The researcher in Example 11.4 believes that students who have no breakfast will have significantly shorter attention spans but that there may be no difference between those who eat a light or a full breakfast. Find a 95% confidence interval for the average at- tention span for students who eat no breakfast, as well as a 95% confidence interval for the difference in the average attention spans for light versus full breakfast eaters.
And the given solution is:
I totally understand the solution, but I don't understand how they came up with this conclusion (emphasis mine):
You can see that the second confidence interval does not indicate a difference in the average attention spans for students who ate light versus full breakfasts, as the researcher suspected. If the researcher, because of prior beliefs, wishes to test the other two possible pairs of means—none versus light breakfast, and none versus full breakfast—the methods given in Section 11.6 should be used for testing all three pairs.
I may be completely missing something simple, but I just don't understand how they came about the conclusion in bold. What property of the 1 ± 3.36 result suggests there's no difference in the average attention spans?
A:
A rule of thumb is that if the Confidence Interval (CI) does not include a 0, the difference between the two groups is statistically significant. In your example, the CI range is (-2.36 and 4.36) which does include a 0, therefore the two groups are not significantly different from one another. Or in other words, a difference in the average attention span does not exist.
|
Fonera-based quadcopter can be controlled from a web browser
A good portion of the copter is made up of the essential bits we have come to expect from a quad rotor system. Instead of using an Xbee or hobby wireless controller however, [Tiakson] opted to use an old Fonera router running OpenWRT to control the system. He wrote special software that allows him to direct the quadcopter using an HTML 5 interface, adding a few kernel tweaks along the way that enabled him to emulate I2C ports over GPIO pins.
The Fonera takes in data from Wii nunchuck and Motion+ sensors, relaying commands to the on-board PIC 16F976 microcontroller. The PIC is used to manage the electronic speed controller modules using PWM, which the Fonera could not handle on its own.
This is a great use for a old router, and the cost is obviously far cheaper than buying off the shelf wireless control modules. We would love to hear how much extra weight the Fonera adds, as well as if there is any controller lag introduced by the web-based interface.
Continue reading to see a quick demo video of the quadcopter in action.
I think my issue is a mixture of both; hardware instabilities exacerbated by minor code issues. It’s hard to confirm one way or t’other without having at least one element known-good. The chaps on the DIY Drones forum are helping me get to the bottom of the issue. |
/* Copyright 2016 The TensorFlow Authors. All Rights Reserved.
Licensed under the Apache License, Version 2.0 (the "License");
you may not use this file except in compliance with the License.
You may obtain a copy of the License at
http://www.apache.org/licenses/LICENSE-2.0
Unless required by applicable law or agreed to in writing, software
distributed under the License is distributed on an "AS IS" BASIS,
WITHOUT WARRANTIES OR CONDITIONS OF ANY KIND, either express or implied.
See the License for the specific language governing permissions and
limitations under the License.
==============================================================================*/
#include "tensorflow/core/util/ctc/ctc_loss_calculator.h"
namespace tensorflow {
namespace ctc {
// Calculates the alpha(t, u) as described in (GravesTh) Section 7.3.
// Starting with t = 0 instead of t = 1 used in the text.
// Based on Kanishka's CTC.
void CTCLossCalculator::CalculateForwardVariables(
const std::vector<int>& l_prime, const Matrix& y, bool ctc_merge_repeated,
Matrix* log_alpha) const {
// Number of cols is the number of time steps = number of cols in target
// after the output delay.
log_alpha->setConstant(kLogZero);
int U = l_prime.size();
int T = log_alpha->cols();
CHECK_EQ(U, log_alpha->rows());
// Initial alpha values in (GravesTh) Eq 7.5 and Eq 7.6.
log_alpha->coeffRef(0, 0) = log(y(blank_index_, output_delay_));
// Below, l_prime[1] == labels[0]
auto label_0 = (l_prime.size() > 1) ? l_prime[1] : blank_index_;
log_alpha->coeffRef(1, 0) = log(y(label_0, output_delay_));
for (int t = 1; t < T; ++t) {
// If there is not enough time to output the remaining labels or
// some labels have been skipped, then let log_alpha(u, t) continue to
// be kLogZero.
for (int u = std::max(0, U - (2 * (T - t))); u < std::min(U, 2 * (t + 1));
++u) {
// Begin (GravesTh) Eq 7.9
// Add in the u, t - 1 term.
float sum_log_alpha = kLogZero;
if (ctc_merge_repeated || l_prime[u] == blank_index_) {
sum_log_alpha = log_alpha->coeff(u, t - 1);
}
// Add in the u - 1, t - 1 term.
if (u > 0) {
sum_log_alpha =
LogSumExp(sum_log_alpha, log_alpha->coeff(u - 1, t - 1));
}
// Add in the u - 2, t - 1 term if l_prime(u) != blank or l_prime(u-2).
if (u > 1) {
const bool matching_labels_merge =
ctc_merge_repeated && (l_prime[u] == l_prime[u - 2]);
if (l_prime[u] != blank_index_ && !matching_labels_merge) {
sum_log_alpha =
LogSumExp(sum_log_alpha, log_alpha->coeff(u - 2, t - 1));
}
}
// Multiply the summed alphas with the activation log probability.
log_alpha->coeffRef(u, t) =
log(y(l_prime[u], output_delay_ + t)) + sum_log_alpha;
} // End (GravesTh) Eq 7.9.
}
}
// Calculates the beta(t, u) as described in (GravesTh) Section 7.3.
void CTCLossCalculator::CalculateBackwardVariables(
const std::vector<int>& l_prime, const Matrix& y, bool ctc_merge_repeated,
Matrix* log_beta) const {
// Number of cols is the number of time steps = number of cols in target.
// Matrix log_beta =
// Matrix::Constant(l_prime.size(), y.cols() - output_delay_,
// kLogZero);
log_beta->setConstant(kLogZero);
int T = log_beta->cols();
int U = l_prime.size();
CHECK_EQ(U, log_beta->rows());
// Initial beta values in (GravesTh) Eq 7.13: log of probability 1.
for (int u = U - 2; u < U; ++u) log_beta->coeffRef(u, T - 1) = 0;
for (int t = T - 1 - 1; t >= 0; --t) {
// If there is not enough time to output the remaining labels or
// some labels have been skipped, then let log_beta(u, t) continue to
// be kLogZero.
for (int u = std::max(0, U - (2 * (T - t))); u < std::min(U, 2 * (t + 1));
++u) {
// Begin (GravesTh) Eq 7.15
// Add in the u, t + 1 term.
if (ctc_merge_repeated || l_prime[u] == blank_index_) {
log_beta->coeffRef(u, t) =
LogSumExp(log_beta->coeff(u, t),
log_beta->coeff(u, t + 1) +
log(y(l_prime[u], output_delay_ + t + 1)));
}
// Add in the u + 1, t + 1 term.
if (u + 1 < U) {
log_beta->coeffRef(u, t) =
LogSumExp(log_beta->coeff(u, t),
log_beta->coeff(u + 1, t + 1) +
log(y(l_prime[u + 1], output_delay_ + t + 1)));
}
// Add in the u + 2, t + 1 term if l_prime(u) != blank or l_prime(u+2).
if (u + 2 < U) {
const bool matching_labels_merge =
ctc_merge_repeated && (l_prime[u] == l_prime[u + 2]);
if (l_prime[u] != blank_index_ && !matching_labels_merge) {
// Add in u + 2 term.
log_beta->coeffRef(u, t) =
LogSumExp(log_beta->coeff(u, t),
log_beta->coeff(u + 2, t + 1) +
log(y(l_prime[u + 2], output_delay_ + t + 1)));
}
} // End (GravesTh) Eq. 7.15
}
}
}
// Using (GravesTh) Eq 7.26 & 7.34.
void CTCLossCalculator::CalculateGradient(const std::vector<int>& l_prime,
const Matrix& y,
const Matrix& log_alpha,
const Matrix& log_beta,
float log_p_z_x, Matrix* dy) const {
// Only working with the leftmost part of dy for this batch element.
auto dy_b = dy->leftCols(y.cols());
// It is possible that no valid path is found if the activations for the
// targets are zero.
if (log_p_z_x == kLogZero) {
LOG(WARNING) << "No valid path found.";
dy_b = y;
return;
}
int L = y.rows();
int T = y.cols();
int U = l_prime.size();
for (int t = 0; t < T - output_delay_; ++t) {
Array prob_sum(L);
prob_sum.setConstant(kLogZero);
for (int u = 0; u < U; ++u) {
int l = l_prime[u];
prob_sum[l] = LogSumExp(prob_sum[l], log_alpha(u, t) + log_beta(u, t));
}
for (int l = 0; l < L; ++l) {
// Negative term in (GravesTh) Eq 7.28.
float negative_term = expf(prob_sum[l] - log_p_z_x);
dy_b(l, output_delay_ + t) = y(l, output_delay_ + t) - negative_term;
}
}
}
void CTCLossCalculator::GetLPrimeIndices(const std::vector<int>& l,
std::vector<int>* l_prime) const {
// Assumption is that l_prime is empty.
l_prime->reserve(2 * l.size() + 1);
for (auto label : l) {
l_prime->push_back(blank_index_);
l_prime->push_back(label);
}
// Add final blank to l'.
l_prime->push_back(blank_index_);
}
} // namespace ctc
} // namespace tensorflow
|
They addressed it by adding Carson Palmer to their roster. This move makes the entire team better, and gaining stability at such a crucial position should pay dividends for the Cardinals moving forward. However, will Palmer be able to correct the trend of his career, in which he performs statistically well, while the team loses?
The NFL revolves around winning. Something Palmer is not too familiar with due to his previous teams. He has competed in the tough AFC North and AFC West divisions, but those aren’t nearly as harsh as the NFC West. The Cardinals will have one fourth of their season against arguably the most talented teams in the league, the 49ers and the Seahawks.
Carson had an unusual path to wind up in a Cardinals uniform. Palmer will be with his third team in his 10-year career, and hopes to have more success than his prior stops.
After a legendary collegiate career at USC and winning the Heisman Trophy in 2002, the Bengals selected him with the first pick of the 2003 NFL Draft. After sitting his entire rookie campaign learning from veteran quarterback Jon Kitna, it took him just two years to turn the “Bunguls” into a legitimate contender. The 2005 playoff run by the Bengals ended prematurely when a severe knee injury on the first play of the wildcard round playoff game knocked Palmer out of the game, destroying any chance the team had of a Lombardi Trophy.
His injury was diagnosed as an ACL and MCL tear, thought by some to be career threatening.
He bounced back though; not only did he make it back to the field well ahead of schedule, but the next season was also Palmer’s best year as a pro, although the same could not be said for his team.
The Bengals struggled, finishing a modest 8-8, and Palmer earned his second straight Pro Bowl selection. His regular season was nothing short of spectacular––he threw for 4,035 yards and 28 touchdowns, and found himself looking at a very high ceiling on a promising career.
It all came crashing down and over the next few years. Not only did his play on the field decline, injuries stacked up against Palmer again, and he went from the Cincinnati savior to just another player who wore out his welcome.
Things hit rock bottom in 2010. When Cincinnati finished 4-12, Palmer requested a trade, threatening to retire if he wasn’t granted a trade. He wasn’t. After telling Head Coach Marvin Lewis that he planned to retire, Marvin Lewis responded by drafting quarterback Andy Dalton out of TCU and wide receiver A.J. Green out of Georgia. After months of waiting for the right deal, the Bengals dealt Palmer to the Oakland Raiders.
The Raiders were struggling and looked to Carson as their new long term quarterback; he never solidified his position on the depth chart after a 4-5 finish.
The following year, the Raiders went 4-12 and after it was all said and done, Palmer had a less than impressive 8-15 record in black and silver.
So why should the Cardinals be ecstatic?
Despite his statistical decline in recent years, Carson Palmer, on his worst day, is a major upgrade from the four different quarterbacks who played for the Cardinals last year. How that is even possible with Larry Fitzgerald on the field is baffling. If he does nothing else, Palmer will get Fitzgerald the ball often, and the downfall of this team will not be the lack of a passing attack.
With defenses forced to respect the Cardinals’ ability to move the ball through the air it will open holes for the running game, and it’s easy to see why Arizona took a chance on the 33-year-old. Nobody can say how much, but there is no doubt that he makes the entire team better.
Jerrell Richardson is a Bay Area native who due to a college career at San Diego State University has grown an appreciation for all things sports related in California. His heart will always remain in San Francisco though where he currently resides and covers everything from the San Francisco 49ers and Giants to the San Jose Sharks and California Bears Baseball team. His work can be found on Examiner.com. |
Wrestling at the 1976 Summer Olympics – Men's Greco-Roman 90 kg
The Men's Greco-Roman 90 kg at the 1976 Summer Olympics as part of the wrestling program were held at the Maurice Richard Arena.
Medalists
Tournament results
The competition used a form of negative points tournament, with negative points given for any result short of a fall. Accumulation of 6 negative points eliminated the loser wrestler. When only three wrestlers remain, a special final round is used to determine the order of the medals.
Legend
TF — Won by Fall
IN — Won by Opponent Injury
DQ — Won by Passivity
D1 — Won by Passivity, the winner is passive too
D2 — Both wrestlers lost by Passivity
FF — Won by Forfeit
DNA — Did not appear
TPP — Total penalty points
MPP — Match penalty points
Penalties
0 — Won by Fall, Technical Superiority, Passivity, Injury and Forfeit
0.5 — Won by Points, 8-11 points difference
1 — Won by Points, 1-7 points difference
2 — Won by Passivity, the winner is passive too
3 — Lost by Points, 1-7 points difference
3.5 — Lost by Points, 8-11 points difference
4 — Lost by Fall, Technical Superiority, Passivity, Injury and Forfeit
Round 1
Round 2
Round 3
Round 4
Round 5
Final
Results from the preliminary round are carried forward into the final (shown in yellow).
Final standings
and
References
External links
Official Report
Greco-Roman 90kg |
Ice-cream-selling bike vendors run wild in Portland
Visit a park in Portland, and you could find a nice vendor biking around, hauling a cooler of ice cream. But this isn't any ice cream. It's illegal ice cream, and the people who are selling it are thumbing their nose at the law that is the Portland Parks Bureau.
You’re supposed to pay $120 each month for a permit to sell ice cream in the parks, and these lawless vendors just aren't buying them. It annoys the people who sell legal ice cream, and the parks people. But are they going to crack down? According to the Oregonian:
"They're not hurting anyone, so we don't chase them," said Shawn Rogers, a supervisor of the bureau's customer service center, which issues the permits.
(Also, they are probably faster than you, with their bikes and all.)
Of course, if you’re not comfortable living on the edge with your subversive under-the-table bike ice cream, you could always head north to get some perfectly above-board bicycle pie. |
Q:
Will Gnome 3 be in 11.10?
I want to ask in the upcoming release of Ubuntu 11.10, are they giving Gnome 3?
A:
Ubuntu 11.10 includes GNOME 3 GTK+3 libraries with the updated Unity user interface.
If you want, you can install GNOME Shell using these directions:
How do I install and use the latest version of GNOME?
|
/*
* Copyright 2008-2020 the original author or authors.
*
* Licensed under the Apache License, Version 2.0 (the "License");
* you may not use this file except in compliance with the License.
* You may obtain a copy of the License at
*
* https://www.apache.org/licenses/LICENSE-2.0
*
* Unless required by applicable law or agreed to in writing, software
* distributed under the License is distributed on an "AS IS" BASIS,
* WITHOUT WARRANTIES OR CONDITIONS OF ANY KIND, either express or implied.
* See the License for the specific language governing permissions and
* limitations under the License.
*/
package org.springframework.data.jpa.repository.query;
import java.lang.reflect.Method;
import javax.persistence.EntityManager;
import org.springframework.data.jpa.repository.Query;
import org.springframework.data.projection.ProjectionFactory;
import org.springframework.data.repository.core.NamedQueries;
import org.springframework.data.repository.core.RepositoryMetadata;
import org.springframework.data.repository.query.QueryLookupStrategy;
import org.springframework.data.repository.query.QueryLookupStrategy.Key;
import org.springframework.data.repository.query.QueryMethodEvaluationContextProvider;
import org.springframework.data.repository.query.RepositoryQuery;
import org.springframework.lang.Nullable;
import org.springframework.util.Assert;
/**
* Query lookup strategy to execute finders.
*
* @author Oliver Gierke
* @author Thomas Darimont
* @author Mark Paluch
* @author Réda Housni Alaoui
*/
public final class JpaQueryLookupStrategy {
/**
* Private constructor to prevent instantiation.
*/
private JpaQueryLookupStrategy() {}
/**
* Base class for {@link QueryLookupStrategy} implementations that need access to an {@link EntityManager}.
*
* @author Oliver Gierke
* @author Thomas Darimont
*/
private abstract static class AbstractQueryLookupStrategy implements QueryLookupStrategy {
private final EntityManager em;
private final JpaQueryMethodFactory queryMethodFactory;
/**
* Creates a new {@link AbstractQueryLookupStrategy}.
*
* @param em must not be {@literal null}.
* @param queryMethodFactory must not be {@literal null}.
*/
public AbstractQueryLookupStrategy(EntityManager em, JpaQueryMethodFactory queryMethodFactory) {
Assert.notNull(em, "EntityManager must not be null!");
Assert.notNull(queryMethodFactory, "JpaQueryMethodFactory must not be null!");
this.em = em;
this.queryMethodFactory = queryMethodFactory;
}
/*
* (non-Javadoc)
* @see org.springframework.data.repository.query.QueryLookupStrategy#resolveQuery(java.lang.reflect.Method, org.springframework.data.repository.core.RepositoryMetadata, org.springframework.data.projection.ProjectionFactory, org.springframework.data.repository.core.NamedQueries)
*/
@Override
public final RepositoryQuery resolveQuery(Method method, RepositoryMetadata metadata, ProjectionFactory factory,
NamedQueries namedQueries) {
return resolveQuery(queryMethodFactory.build(method, metadata, factory), em, namedQueries);
}
protected abstract RepositoryQuery resolveQuery(JpaQueryMethod method, EntityManager em, NamedQueries namedQueries);
}
/**
* {@link QueryLookupStrategy} to create a query from the method name.
*
* @author Oliver Gierke
* @author Thomas Darimont
*/
private static class CreateQueryLookupStrategy extends AbstractQueryLookupStrategy {
private final EscapeCharacter escape;
public CreateQueryLookupStrategy(EntityManager em, JpaQueryMethodFactory queryMethodFactory,
EscapeCharacter escape) {
super(em, queryMethodFactory);
this.escape = escape;
}
@Override
protected RepositoryQuery resolveQuery(JpaQueryMethod method, EntityManager em, NamedQueries namedQueries) {
return new PartTreeJpaQuery(method, em, escape);
}
}
/**
* {@link QueryLookupStrategy} that tries to detect a declared query declared via {@link Query} annotation followed by
* a JPA named query lookup.
*
* @author Oliver Gierke
* @author Thomas Darimont
* @author Jens Schauder
*/
private static class DeclaredQueryLookupStrategy extends AbstractQueryLookupStrategy {
private final QueryMethodEvaluationContextProvider evaluationContextProvider;
/**
* Creates a new {@link DeclaredQueryLookupStrategy}.
*
* @param em
* @param extractor
* @param queryMethodFactory
* @param evaluationContextProvider
*/
public DeclaredQueryLookupStrategy(EntityManager em, JpaQueryMethodFactory queryMethodFactory,
QueryMethodEvaluationContextProvider evaluationContextProvider) {
super(em, queryMethodFactory);
this.evaluationContextProvider = evaluationContextProvider;
}
/*
* (non-Javadoc)
* @see org.springframework.data.jpa.repository.query.JpaQueryLookupStrategy.AbstractQueryLookupStrategy#resolveQuery(org.springframework.data.jpa.repository.query.JpaQueryMethod, javax.persistence.EntityManager, org.springframework.data.repository.core.NamedQueries)
*/
@Override
protected RepositoryQuery resolveQuery(JpaQueryMethod method, EntityManager em, NamedQueries namedQueries) {
RepositoryQuery query = JpaQueryFactory.INSTANCE.fromQueryAnnotation(method, em, evaluationContextProvider);
if (null != query) {
return query;
}
query = JpaQueryFactory.INSTANCE.fromProcedureAnnotation(method, em);
if (null != query) {
return query;
}
String name = method.getNamedQueryName();
if (namedQueries.hasQuery(name)) {
return JpaQueryFactory.INSTANCE.fromMethodWithQueryString(method, em, namedQueries.getQuery(name),
evaluationContextProvider);
}
query = NamedQuery.lookupFrom(method, em);
if (null != query) {
return query;
}
throw new IllegalStateException(
String.format("Did neither find a NamedQuery nor an annotated query for method %s!", method));
}
}
/**
* {@link QueryLookupStrategy} to try to detect a declared query first (
* {@link org.springframework.data.jpa.repository.Query}, JPA named query). In case none is found we fall back on
* query creation.
*
* @author Oliver Gierke
* @author Thomas Darimont
*/
private static class CreateIfNotFoundQueryLookupStrategy extends AbstractQueryLookupStrategy {
private final DeclaredQueryLookupStrategy lookupStrategy;
private final CreateQueryLookupStrategy createStrategy;
/**
* Creates a new {@link CreateIfNotFoundQueryLookupStrategy}.
*
* @param em must not be {@literal null}.
* @param queryMethodFactory must not be {@literal null}.
* @param createStrategy must not be {@literal null}.
* @param lookupStrategy must not be {@literal null}.
*/
public CreateIfNotFoundQueryLookupStrategy(EntityManager em, JpaQueryMethodFactory queryMethodFactory,
CreateQueryLookupStrategy createStrategy, DeclaredQueryLookupStrategy lookupStrategy) {
super(em, queryMethodFactory);
Assert.notNull(createStrategy, "CreateQueryLookupStrategy must not be null!");
Assert.notNull(lookupStrategy, "DeclaredQueryLookupStrategy must not be null!");
this.createStrategy = createStrategy;
this.lookupStrategy = lookupStrategy;
}
/*
* (non-Javadoc)
* @see org.springframework.data.jpa.repository.query.JpaQueryLookupStrategy.AbstractQueryLookupStrategy#resolveQuery(org.springframework.data.jpa.repository.query.JpaQueryMethod, javax.persistence.EntityManager, org.springframework.data.repository.core.NamedQueries)
*/
@Override
protected RepositoryQuery resolveQuery(JpaQueryMethod method, EntityManager em, NamedQueries namedQueries) {
try {
return lookupStrategy.resolveQuery(method, em, namedQueries);
} catch (IllegalStateException e) {
return createStrategy.resolveQuery(method, em, namedQueries);
}
}
}
/**
* Creates a {@link QueryLookupStrategy} for the given {@link EntityManager} and {@link Key}.
*
* @param em must not be {@literal null}.
* @param queryMethodFactory must not be {@literal null}.
* @param key may be {@literal null}.
* @param evaluationContextProvider must not be {@literal null}.
* @param escape
* @param extractor must not be {@literal null}.
* @return
*/
public static QueryLookupStrategy create(EntityManager em, JpaQueryMethodFactory queryMethodFactory,
@Nullable Key key, QueryMethodEvaluationContextProvider evaluationContextProvider, EscapeCharacter escape) {
Assert.notNull(em, "EntityManager must not be null!");
Assert.notNull(evaluationContextProvider, "EvaluationContextProvider must not be null!");
switch (key != null ? key : Key.CREATE_IF_NOT_FOUND) {
case CREATE:
return new CreateQueryLookupStrategy(em, queryMethodFactory, escape);
case USE_DECLARED_QUERY:
return new DeclaredQueryLookupStrategy(em, queryMethodFactory, evaluationContextProvider);
case CREATE_IF_NOT_FOUND:
return new CreateIfNotFoundQueryLookupStrategy(em, queryMethodFactory,
new CreateQueryLookupStrategy(em, queryMethodFactory, escape),
new DeclaredQueryLookupStrategy(em, queryMethodFactory, evaluationContextProvider));
default:
throw new IllegalArgumentException(String.format("Unsupported query lookup strategy %s!", key));
}
}
}
|
R v Jordan: Manitoba’s Tension
As a response to the increased pressure from the landmark decision of the Supreme Court of Canada, in R v Jordan, Manitoban courts have passed new policies that they hope will mitigate the immense ramifications this decision brought with it.
In Jordan, the Supreme Court of Canada ruled that delays in the start of trial exceeding 30 months were in violation of s 11(b) of the Canadian Charter of Rights and Freedoms. As a result, many cases, including very serious crimes, were being dismissed as a result of this finding. In the hopes of stopping this from detrimentally impacting Manitobans, the court implemented a rule requiring an accused to sign away their rights under s 11(b) or to find a new lawyer.
The Criminal Defence Lawyers’ Association of Manitoba is not happy with this direction. Scott Newman, a spokesperson for the group, states,
“that [the concern is] judges are going to be so strictly interpreting these issues on delay that they’re going to be telling defence lawyers that we can’t act and they’re going to be interpreted in a way that means that people are going to be stripped of one right to satisfy another”
The end result will be a choice between being tried within a reasonable time or being forced to find a new lawyer, or worse, self-litigating.
The Chief Justice of Manitoba Glenn Joyal, chose not to speculate as to what could happen. He stated that decisions needed to be made on a case by case basis. He did state that this was the best possible response to the Jordan decision because if defence attorneys were going to set a date for trial beyond the 30 month period, the client had to waive his or her right to a Charter claim.
This blog post was written by a CCLA-PBSC RightsWatch student. Views expressed do not necessarily reflect the view of the CCLA or PBSC. |
1. Introduction
===============
Although still the most common solid organ malignancy in men, with over 180,000 new cases a year, prostate cancer remains challenging to manage.^\[[@R1]\]^ Many men with the disease will not die of it, even without any intervention, due to competing risks of death from age and comorbidities.^\[[@R2]\]^ On the other hand, it remains the second most frequent cancer killer of men, suggesting the need to treat some cases aggressively. The ongoing uncertainties about who to treat and how have resulted in tremendous variation in treatment patterns, with management often driven by nonclinical factors, such as financial incentives for physicians.^\[[@R3]--[@R5]\]^ One example is the dramatic reduction in use of androgen deprivation therapy for prostate cancer (previously a major revenue source for some urologists) following cuts in its reimbursement in 2005.^\[[@R6]\]^
More recently, large single-specialty urology groups have pooled capital to invest in the purchase of intensity-modulated radiation therapy (IMRT) vaults.^\[[@R7]\]^ This allowed them to capture the technical component of fees related to its use, substantially increasing revenues. In this context, IMRT use for prostate cancer rose sharply through the early to mid-2000s.^\[[@R8],[@R9]\]^ Although reimbursement for IMRT was initially higher for treatment in the office setting (generally representing free-standing facilities owned by physician groups) than for treatment in the hospital outpatient setting (representing hospital-based facilities), it has been declining steadily in recent years. We therefore examined trends in use of IMRT and related payments for the treatment in the office versus hospital outpatient setting over time.
2. Methods
==========
2.1. Data source and study population
-------------------------------------
This was a retrospective cohort study of a 20% sample of fee-for-service Medicare beneficiaries with newly diagnosed prostate cancer from 2007 through 2012, with follow-up available through December 31, 2013. The analytic sample included men who were eligible for both Medicare Parts A and B, excluding those participating in Medicare managed care plans (full flowchart presented in Fig. [1](#F1){ref-type="fig"}). Due to the requirement for Medicare coverage and at least a full year of Medicare claims prior to diagnosis of prostate cancer for assessment of pre-existing comorbidities, only men aged 66 years or older were included in the analyses. There were additional exclusions required to ensure completeness of the data for analytic purposes, such as those related to missing data or incomplete follow-up (detailed in Fig. [1](#F1){ref-type="fig"}).
{#F1}
Incident cases of cancer were identified using a Medicare claims algorithm validated against cancer registry data. Briefly, we used a 5% sample of Medicare beneficiaries residing in a Surveillance, Epidemiology and End Results (SEER) registry catchment area to initially identify patients with 2 or more physician office visits associated with an International Classification of Diseases, 9^th^ revision diagnosis code of 185 for "prostate cancer." To be considered a new diagnosis, men must have a claim for prostate biopsy in the 180-day period prior to the first office visit associated with a prostate cancer diagnosis. Among these men, we further excluded those with a diagnosis code for prostate cancer in the 12-month window prior to the biopsy. We then validated this algorithm using the Patient Entitlement Denominator Summary File, which identifies all incident cases in SEER regions, and found our algorithm to have a specificity and positive predictive value of 99.8% and 88.7%, respectively.
2.2. Study variables
--------------------
The main study outcome was the use of IMRT as the initial management strategy within 12 months of diagnosis (i.e., a binary variable indicating whether or not IMRT was utilized), based on the presence of the relevant Medicare claims in the hospital-outpatient and carrier files indicating planning and treatment (Healthcare Common Procedure Coding System codes 77014, G0174 and codes in the range 77261--77999). Based on previously described approaches, the use of IMRT was further categorized by place of service into "office" if all the IMRT claims of a patient were present only in the carrier files, otherwise as "hospital outpatient" if any or all claims were present in the outpatient files.^\[[@R10],[@R11]\]^
Reimbursement for IMRT over time in each setting was assessed by examining the mean dollar amount of payments on claims with code 77418 (representing delivery of each IMRT treatment) for each calendar year. Total payments for IMRT were calculated by summing up payments for all IMRT-related claims within 12 months of diagnosis for patients assigned to either the office or hospital outpatient setting, for each calendar year. All dollar amounts were inflation-adjusted and indexed to the year 2007.
Predictor variables included in the analysis were age (operationalized as a 5 category variable divided as age at diagnosis 66--69, 70--74, 75--79, 80--84, or ≥85 years), and race (operationalized as a 3-category variable as White, Black, or Other/Unknown). In addition, as differences in patient characteristics could affect suitability for aggressive treatment such as radiation therapy, we assessed the comorbidity index of patients using claims for the 12-month window prior to diagnosis, based on established methods.^\[[@R12]\]^ This index was operationalized as a 4 category variable (score of 0, 1, 2, or ≥3). Furthermore, because intervention is generally not recommended for patients with a life expectancy less than 10 years, we also included a variable assessing each patient\'s risk of noncancer death within 10 years of diagnosis, categorized by quartiles. This was previously developed based on a model predicting all-cause mortality using a 5% sample of Medicare beneficiaries without a cancer diagnosis (available as part of the SEER-Medicare database) incorporating age, socio-economic class, comorbidity, census tract, and time at risk.^\[[@R8]\]^ The model allows assignment based on the characteristics noted of a probability of death over a 10-year period to each patient. The patients are then divided into quartiles based on this probability, with the variable representing the quartile (first, second, third, or fourth) in which the patient resides. A variable indicating socio-economic class was estimated at the zip code level, using methods described by Diez-Roux, and categorized by tertiles.^\[[@R13]\]^ The variable was based on a neighborhood socioeconomic summary score derived in the referenced study through a combination of factors representing dimensions of wealth, education, and occupation. Each patient was assigned a score based on their zip code of residence, with patients divided into tertiles based on their score (operationalized as a 3-category variable).
2.3. Statistical analyses
-------------------------
Characteristics (age, race, comorbidity index, socio-economic class, and predicted risk of noncancer mortality) of patients treated in the office versus hospital outpatient settings with IMRT in 2007 and 2012 were compared using chi-square tests. Use of IMRT in the office and hospital outpatient settings were examined over time in multivariable logistic regression models (given the binary nature of the outcome) with age, race, socio-economic class, comorbidity index, and predicted mortality as operationalized above entered into the model as predictor variables.^\[[@R14]\]^ The adjusted percentages of patients treated with IMRT in each setting and in either (total) were computed by back-transforming the predicted use from the models and plotted for each calendar year.^\[[@R15]\]^ These percentages were calculated based on predicted marginal means for each calendar year based on the multivariable logistic regression model and then converted from the log-odds scale to percentages via an inverse logit function.^\[[@R15]\]^ In addition, a stratified analysis was performed among only patients in the highest quartile of predicted mortality (the mortality variable was omitted from the multivariable models). Mean payments for each IMRT treatment (based only on code "77418") in the office and hospital outpatient settings were plotted by calendar year. Total payments (based on all relevant codes) for patients in the office and hospital outpatient settings were also plotted by the calendar year. All analyses were carried out using computerized software (SAS 9.4, Cary, NC). All tests were 2-tailed and the probability of Type 1 error was set at 0.05. The study protocol was judged to be exempt by the institutional review board of the University of Michigan.
3. Results
==========
Table [1](#T1){ref-type="table"} presents characteristics of men aged 66 years or older, with newly diagnosed prostate cancer, treated with IMRT in 2007 and 2012, stratified by whether they received treatment in an office or hospital outpatient setting. Patients treated in either setting were very similar with respect to the examined characteristics, with the only significant difference occurring in 2007, with a slightly greater percentage of patients in the highest socio-economic class being managed in the hospital outpatient setting. Patients treated in 2012 were somewhat younger, more likely to be Black, and have more comorbidities than those in 2007.
######
Characteristics of patients treated with IMRT in 2007 and 2012, stratified by place of service.
As shown in Figure [2](#F2){ref-type="fig"}A, use of IMRT among newly diagnosed men aged 66 years or older with prostate cancer has continued to increase from 28.6% in 2007 to 38.0% in 2012. Almost all the growth occurred in the office setting, increasing from 13.2% of newly diagnosed men with prostate cancer (aged 66 years or older) in 2007 to 22.1% of such men in 2012 (adjusted odds ratio 1.13 \[95% confidence interval, 1.12--1.15\] per calendar year over study period), whereas use in the hospital outpatient setting remained essentially steady throughout the period around 15% (adjusted odds ratio 1.0 \[95% confidence interval, 0.99--1.02\] per calendar year over the study period). This pattern was similar among men in the highest quartile of predicted mortality (Fig. [2](#F2){ref-type="fig"}B) though there was modest growth in the hospital outpatient setting from 2010 to 2012 (adjusted odds ratio 1.05 \[95% confidence interval, 1.02--1.07\] per calendar year over the entire study period). In addition, there was a plateau in use of IMRT in the office setting between 2011 and 2012 (adjusted odds ratio 1.15 \[95% confidence interval, 1.12--1.17\] per calendar year over the entire study period). During the same period, mean reimbursement per IMRT treatment claim declined in the office setting from \$504 in 2007 to \$381 in 2012, whereas it increased from \$283 to \$380 in the hospital outpatient setting (Fig. [2](#F2){ref-type="fig"}C).
{#F2}
As shown in Figure [3](#F3){ref-type="fig"}, total payments for IMRT in the office setting increased until 2010--2011 despite declining reimbursement (median payment for a course of IMRT was \$27140 in 2007 versus \$25158 in 2011) due to growth in the number of men treated. There was a substantial drop in total payments in the office setting in 2012, from \$48.3 million in 2011 to \$35.7 million in 2012. This was related to decreases both in reimbursement for IMRT and the number of men treated. Specifically, the median payment for a course of IMRT dropped from \$25158 in 2011 to \$21847 in 2012, and the number of men treated in the office setting dropped from 1961 in 2011 to 1645 in 2012 (data shown in Fig. [3](#F3){ref-type="fig"}).
{#F3}
4. Discussion
=============
We demonstrated a steady increase in the proportion of men with newly diagnosed prostate cancer aged 66 years or older treated with IMRT throughout the period from 2007 to 2012, almost exclusively related to growth of its use in the office setting. This occurred in the face of substantial declines in reimbursement for IMRT in the office setting. However, total payments for IMRT in the office setting continued to increase until a sharp, 26% drop occurred in 2012 due to a combination of continued cuts in its reimbursement and a large reduction in men treated (as noted in data shown in Fig. [3](#F3){ref-type="fig"}).
The treatment patterns we observed are consistent with the theory of physician-induced demand, which states that physicians influence patient demand for treatment to suit their own interests.^\[[@R16]--[@R18]\]^ One prediction from this theory is that in the face of declining prices, physicians may increase the volume of services to sustain their income. Empirical support for this is available in various clinical contexts.^\[[@R19]--[@R22]\]^ For example, following reductions in reimbursement for certain chemotherapeutic drugs in 2005 due to the Medicare Modernization Act, administration of chemotherapy for lung cancer increased.^\[[@R19]\]^ In our study context, a substantial portion of the IMRT use in the office setting likely represents physician-owned devices. The large capital investment required to purchase and maintain an IMRT vault may have placed particular pressure on owning practices to increase the volume of men treated to sustain revenues as reimbursement for IMRT declined.
Our study findings should be considered in the context of certain limitations. First, this study was based on Medicare data and the patterns observed may be different among patients with other forms of health insurance or among younger patients. However, the majority of men diagnosed with prostate cancer are Medicare eligible, and we were particularly interested in the impact of Medicare reimbursement policies. Second, there may be further issues regarding the generalizability of our findings given the substantial number of patients excluded for analytic purposes (see Fig. [1](#F1){ref-type="fig"}). Third, we could not directly identify whether patients treated in the office setting received IMRT from physician-owned practices. Furthermore, we could not examine rates of use in the office versus hospital outpatient setting because we did not have practice level data. As such, our ability to draw causal inferences about the influence of reimbursement on the observed patterns is limited. Nevertheless, our findings are consistent with other literature in the prostate cancer context suggesting that self-referral relationships in practices can drive utilization of care.
The study findings have 3 important implications for health reform and the value of prostate cancer care. First, in a fee-for-service payment environment, reductions in reimbursement may lead providers to increase volume of services, both potentially leading to a less than expected savings in terms of cost and notably, to more overtreatment. In our study, IMRT use increased substantially even among men in the highest quartile of predicted noncancer mortality. As these men have very limited life expectancy, even in the absence of a cancer diagnosis, they are highly likely to die of causes other than their prostate cancer.^\[[@R2],[@R23]\]^ These men are, therefore, unlikely to benefit from intervention directed at their cancer and current national guidelines recommend conservative management.^\[[@R24]\]^ Second, the degree of reduction in reimbursement may need to be very large to effect any change. For example, cuts to reimbursement in androgen deprivation therapy by over 50% per dose were associated with reduction in its inappropriate use by 30%.^\[[@R6]\]^ In our study, net cost savings to Medicare only occurred in 2012, after continued cuts in reimbursement. Nevertheless, this appeared to have no impact on the percent of men diagnosed with prostate cancer being treated with IMRT. Finally, the large reduction in the number of men treated with IMRT in 2012 was entirely due to a drop in the number of men newly diagnosed with prostate cancer that year (the percent of diagnosed men who were treated continued to increase through 2012) and was a substantial contributor to the reduction in total payments for IMRT that year. This was almost certainly related to reduced prostate-specific antigen (PSA) screening following recommendations made against it in 2012 by the United States Preventive Services Task Force.^\[[@R25]\]^ This reinforces the point that much of overtreatment for prostate cancer can be traced back to inappropriate use of PSA screening. Policies aimed at screening therefore represent another important lever for influencing the value of prostate cancer care.
A final point is that current and upcoming health reforms focusing on improving the value of health care, such as the Medicare Access and CHIP Reauthorization Act (MACRA), will undoubtedly influence how men with prostate cancer are managed.^\[[@R26]\]^ Further cuts to reimbursement and requirements for financial savings embedded in these initiatives will place particular pressure to limit use of costly treatment options such as IMRT to scenarios where the benefits are clear-cut. This in turn may lead to an appropriate increase in use of watchful waiting approaches for men with limited life expectancy, or active surveillance for healthier men with favorable risk tumors.
In conclusion, this study demonstrates increasing use of IMRT in the office setting among men aged 66 years or older with prostate cancer over the period from 2007 through 2012, during which reimbursement for the treatment in that context was falling.
Abbreviations: IMRT = intensity-modulated radiation therapy, SEER = surveillance, epidemiology and end results.
Funding: This work was supported by research funding from the NCI (R01 CA168691) to BKH and VBS.
The authors have no conflicts of interest to disclose.
|
Be sure to include your name, daytime phone number, address, name and phone number of legal next-of-kin, method of payment, and the name of the funeral home/crematory to contact for verification of death.
Electronic delivery enables sources such as The Kansas City Star to disseminate news to an audience that has become truly global. But journalists sometimes have less control over how that information presented than in the past — and that can cause problems.
News of F. Glenn Miller’s trial in the killing of three people at two Jewish centers in Johnson County is certainly important to cover. But readers don’t all agree on what that coverage should consist of.
Is the man accused of multiple murder and capital felony charges named Miller or Cross? The answer isn’t simple. This is a good example of a topic that readers and journalists who follow a story closely may be familiar with, but the average reader may have initially missed or forgotten.
Those who keep a critical eye on government spending often question claims about “cuts” to budget items that are really just rollbacks to planned increases. Those voices were strong in reaction to recent news coverage about changes to Kansas’ educational funding — and they have a point.
We all sometimes resort to indirect language in everyday life, but journalists should not use euphemisms in reporting the news, whether it’s about a person’s death or a business’ services. No, Uber and Lyft drivers don’t “share” rides.
If reporters and editors are following the usual style, every writer’s email address and phone number are supposed to appear at the end of stories and columns. However, that bit of info is sometimes trimmed or omitted. Individual staff members are listed in staff directories by department at the bottom of each main page on KansasCity.com.
The dominant story on the Dec. 17 front page of The Kansas City Star was the horrific attack on a school in Pakistan. One small element of how the package was presented was meaningful to at least two readers who called me.
Today's Circulars
About This Blog
Derek Donovan is The Kansas City Star's public editor. This blog is a place for you to share your thoughts about how The Star and KansasCity.com cover the news. If you share your name or other identifying information when speaking with Derek, he will never publish that information without your prior consent.
Derek has been with the paper since 1995, and he's also director of research and information. He contributes occasional reviews and other articles to the Features sections as well. The emphasis here is always on fairness and accuracy, but all sorts of other topics will come to the forefront, of course.
All Star journalists must follow The Star newsroom's Code of Ethics. The Star and KansasCity.com are for you, and your insights help journalists bring you the news that you need to stay informed and engaged. Share your thoughts. Start a conversation. |
QRant: Toilets, Mallya and Bankruptcy – Democracy Under Attack
First things first, this is not a defence of Vijay Mallya. Let’s get the money back, send him to prison or whatever else needs to be done. But Mallya, obnoxious as he is, is not enough reason to undermine the very basis of Indian democracy.
Parliament’s Joint Committee on Insolvency and Bankruptcy has recommended a number of provisions, including the disqualification of defaulters from contesting elections in local bodies, state legislatures, Parliament or even holding public office of any kind.
In school, we were told that the basis of our oh-so-glorious democracy was Universal Suffrage. Every Indian adult has the right to participate in her government. The basic way to do this is to vote in elections. But all of us, barring those convicted of serious criminal offences, also have the right to contest elections. Or, we used to.
In the last few years, certain governments have made moves (likely with the best intentions) which seriously undermine, if not actively betray this principle.
1. Gujarat’s Attempt at Forced Voting
Economic qualifications for candidates go against the spirit of democracy. (Photo: iStockphoto)
In 2014, the Gujarat Assembly passed a bill making voting compulsory in local elections. Voting, of course, is a good thing. There are campaigns before every major election exhorting all of us to exercise our right. But the right to vote has always included the right of not voting. A seriously low turnout is indicative of a complete lack of confidence in the system.
CM Anandiben Patel didn’t agree. Before the 2015 Panchayat elections, she tried to implement compulsory voting in the state. She also wanted legal and penal action against those who choose not to vote. Luckily, the Ahmedabad High Court stepped in. Responding to a PIL, they stayed the move that would have forced people to vote.
2. Bihar and Gujarat: Too Poor to Build a Toilet, Too Poor to Stand for Elections
Despite the Swachh Bharat campaign, many do not have toilets in India. (Photo: Reuters)
Rural sanitation and open defecation are serious health hazards in India, and a multi-pronged approach is necessary to tackle the issue. But riding roughshod over basic democratic principles is not the way to go about it. Both Bihar and Gujarat have decreed that candidates for Panchayat elections must submit an affidavit asserting that they have built a toilet in their homes.
In a statement to the Parliament in 2013, the then Minister for Drinking Water and Sanitation Bharatsinh Solanki put the total cost of building a toilet between Rs 10,000 and 10,500. Over 90 percent of this ought to be covered by grants and subsidies from government schemes with the construction of toilets under the Mahatma Gandhi Rural Employment Guarantee Act (MNREGA).
But the MNREGA has leaks, and village elites often corner the benefits. And for a poor family, making less than Rs 20,000 a year, even Rs 1000 is quite a bit of money. Participatory democracy, therefore, only seems to be accessible to those with certain financial and material profiles.
That’s what it used to be like under the Brits. Only educated, rich Indians were good enough to be elected by others like them. Our constitution made sure that we put an end to that. A government that was also of the people.
3. Finally, Don’t Let Mallya Determine the Law
Vijay Mallya owes Public Sector banks around Rs 7000 crore. He was also, very recently, a member of the Upper House of the Indian Parliament. The Parliament Ethics Committee recommended his disqualification. But should defaulters of loans be disqualified universally?
Vijay Mallya. (Photo: The Quint)
Not every loan defaulter will owe such a massive amount, or irk us as much as the king of good times. Imagine this. About 90 percent of startups end in failure. What if a young woman fails at her startup and wants to dedicate her life to public service? Are we going to tell her that Vijay Mallya broke our system so irreparably that the law was amended to exclude so many that followed?
The Constitution of India and the revolutionary power of the vote are integral to our politics and national morality. Vijay Mallya, no matter how much money he owes, cannot, and should not change that.
(The Quint is now on WhatsApp. To receive handpicked stories on topics you care about, subscribe to our WhatsApp services. Just go to TheQuint.com/WhatsApp and hit the Subscribe button.) |
Chattanooga Police have filed charges against three suspects in the shooting death of a 17-year-old boy found at 1664 Greendale Way on Sunday night. Police were told there was a fight during a robbery attempt and a 17-year-old girl fired the fatal shot.
Jermaine Grant, 20, and the 17-year-old girl are in custody. Jalaycian Barrow, 23, was arrested later on Wednesday.
All three suspects are charged with criminal homicide and especially aggravated robbery.
The teenager, Isaiah Bush, was shot in the head during a fight on Greendale Way.
The suspects left the scene in a white, four-door sedan.
The girl said in the text messages that she was the one that shot the victim. Police said they learned from text messages that the 17-year-old girl was working in concert with her boyfriend (Grant) and his friend to rob Bush.The girl said in the text messages that she was the one that shot the victim.
Grant told police that his girlfriend wanted to rob Bush and she persuaded him and Barrow to take part. He said the three of them arrived at the address on Greendale together in a white Ford Fusion. He said he and Barrow got out of the car as Bush approached them.
Grant said once they got up from the ground it appeared that Bush was reaching for a gun, and the girlfriend then shot him.
Grant said just after the shooting the trio got back in the Fusion and went to the Circle K across from the shooting location. Police said they could be seen on video there just after the time of the shooting.
Grant said Bush tried to walk past them, but he grabbed Bush as they rubbed shoulders. He said he, Bush and Barrow fell to the ground in a physical altercation.
Police said they were dispatched to 1664 Greendale Way at approximately 11:08 p.m. on Sunday on a person shot call.
Upon arrival, police located the victim suffering from a life-threatening gunshot wound. He was transported to a local hospital via Hamilton County EMS. Chattanooga Police were informed that the victim passed away from injuries sustained in the shooting. |
Kress Corner
Kress Corner is a multi-partner historic renovation project that’s rewriting the future of downtown Florence. McCrory is working within the expansive block-wide project, which will include 45,000 square feet of adaptive, mixed-use development. When complete, Kress Corner will feature retail space, a 200-seat restaurant, a micro distillery, 15-18 loft apartments, leasable office space and the city’s first rooftop bar.
"Our goal was to preserve the building’s historic details in a way that guaranteed the availability of historic tax credits."
Ken JacksonCertified Commercial Investment Member
The buildings, which are listed on the National Register of Historic Places, were planned to capitalize on the availability of state and local historic tax credits to help fund the more than $10 million project. Before construction began, the developer worked extensively with local, state and federal conservationists to align planning and construction to known historical accuracy. Planners also honed in on careful management of both the tight downtown jobsite and a staggered delivery with the project expected to be complete in mid-2016.
45,000 square feet of adaptive reuse in historic district
Four-building redevelopment includes a 1915-era Kress
Buildings listed on National Register of Historic Places
Completed site will include retail, restaurant, apartments, and the city’s first rooftop bar |
Lucifer type TV Show network Fox
Netflix
Warning: The following contains spoilers from the entire fourth season of Lucifer, which was released on Wednesday. Read at your own risk!
The Devil’s work is never over.
Lucifer‘s fourth season, which Netflix released on Wednesday, followed the titular fallen angel (Tom Ellis) as he spiraled through an identity crisis. In the wake of killing Cain (Tom Welling) and Chloe (Lauren German) finally seeing his Devil face in the season 3 finale, and the return of his first girlfriend Eve (Inbar Lavi), the self-loathing Lucifer found himself torn between the old Devil that Eve remembers and loves, and the good person he was becoming by working with Chloe. Thankfully, by the end of the season, he was able to reconcile these two sides.
In the season 4 finale, several demons escape from hell intent on convincing their king, Lucifer, to return to his old kingdom. Because he just had a breakthrough and committed himself to becoming a better person and leaving his devilish side in the past (and because he likes it on Earth), Lucifer refuses and tells them to rule hell themselves. Alas, only a celestial is able to do that, so the demons kidnap newborn nephilim baby Charlie with the intention of making him their new king.
With Eve, Maze (Lesley-Ann Brandt), and Amenadiel by his side, Lucifer goes full devil (wings, horns, face etc…) and puts a stop the demon’s plans. But Lucifer knows the demons will eventually be back, so he does the responsible thing and resolves to return to hell, fully believing that he can both be the King of Hell and the good angel he wants to be. And this leads to one of the series’ most heartbreaking and highly anticipated moments.
“I love you,” Chloe tearfully says. “Please don’t leave.”
“See, we were wrong about something else in the the prophecy. My first love was never Eve. It was you Chloe. It always has been,” says Lucifer right before he kisses her, spreads his angel wings, and flies down under to reclaim the throne and lord over the damned.
Below, EW speaks to Lucifer showrunners Joe Henderson and Ildy Modrovich about the finale’s hellish twist and that big Chloe-Lucifer moment.
ENTERTAINMENT WEEKLY: The season ends with two big things: Chloe and Lucifer saying I love you to each other and Lucifer returning to hell. I’m curious, which of those came first when you were mapping out the season?
ILDY MODROVICH: We definitely actually knew he was going to go back to hell. That was a given. We actually went back and forth on the “I love you.” We knew we wanted Chloe to basically come full circle from where she started at the beginning of the season. [From] “I don’t know if I can accept this person with this new information,” to end with, “not only can I accept him, but I love him.” We knew wanted her to express that someway, whether or not she said those three little words. If you watch again, Lucifer doesn’t actually say the actual words. We might just be saving that [laughs].
JOE HENDERSON: One of the things we realized as we were digging into it is that this is our season of breakthroughs. Season 3 was sort of where we broke a lot of our toys, and season 4 is where we try to heal them. One of the things we really wanted to do, as Ildy was saying, was have Chloe accept Lucifer for what he was and for Lucifer to accept himself. For this whole show, we’ve had Lucifer in therapy. One of the things we really wanted to do was have Lucifer actually have an epiphany and actually start down a path of healing. It was kind of a scary thing because at first we were like, “Are we going to break the show? If Lucifer has an epiphany, is that it?” One of the things we realized is that it just opened up all new story. To me, they were dueling paths that met in the middle, which is Lucifer learning to accept himself and Chloe learning to accept him. Lucifer accepting himself allows him to accept Chloe, because he wants to but what’s in the way is that he doesn’t think he deserves her.
Was having him end the season back in hell a way to also avoid breaking the show?
HENDERSON: That was definitely an element of it. So much of the show is that you want to have them take one step forward and one step back, and that was definitely something we felt could do that. But also, we loved the idea of Lucifer having to face the responsibility of his life, because so much of realizing who he is, is also realizing the responsibilities he has. An epiphany is a double-edged sword inasmuch as he realized that he’s a better man than he always thought he was, but if that’s the case, a better man would take on the responsibility in front of him. So, we really tried to have it come from character.
MODROVICH: Also, Lucifer is becoming a big boy. He has to learn to accept himself and that the love for himself can’t come from other people, and that’s really what the whole season is about and why we introduced Eve in the first place, too. There were a lot of people that balked at, “Oh, another love triangle,” but it really wasn’t about that. It was about bringing in a character who not only accepted Lucifer for being the devil, but like encouraged it. It forced him to go, “I’ve grown past that. I’ve become something else, something more.” Then by the end, really realizing that, “Yes, that is me, that dark side. But I’m also the light side. I’m both those things, and I have to embrace both sides of me. And the dark side is actually pretty useful sometimes.” So useful that when these demons come up, he’s the only one who can put it right, and he’s proud of himself in that moment. Chloe’s proud of him in that moment. He’s used his bad, if you will, for good. That’s kind of the big win of the end of the season.
Judging by the fact that he uses both his full devil form and his angel wings in the finale, Lucifer has reached at least the first step in self-acceptance?
HENDERSON: Yeah, I think a lot of it is him finding balance, knowing that you can have angel wings and a devil face. We don’t necessarily know if he has the devil face in that moment, but that’s the balance. He’s got angel wings but he’s sitting on the throne of hell. Lucifer is both, as Ildy was saying, lightness and darkness. He is both good and bad, or at least all of us have that inside of us.
It’s interesting, there was an earlier version of episode 9 that I had written where Lucifer took a lot more ownership of everything. Ildy actually gave me a bunch of notes on it. One of the things I did is that I had Chloe walk him through the path and sort of forgive him, and Ildy’s note was, “This is Lucifer’s journey. Let him find it on his own.” What I love about what the scene became is that Chloe is just guiding him on the path; It’s Lucifer discovering what he wants deep down. I think that’s so important that he both take ownership of it and Chloe recognizes that it’s gotta be him. You can’t tell someone how to fell, they have to find it.
Image zoom John P. Fleenor/Netflix
Ildy, you wrote the finale. Is there a moment in it that you’re particularly proud of?
MODROVICH: The opening dance number is such a fantasy come true for me. I was giddy with excitement through the whole thing. I learned the dance along with the cast, so did Joe [laughs]. Oh yeah, we can do that s—t!
HENDERSON: That was the last thing we shot, wasn’t it?
MODROVICH: We planned it that way. We sort of held the best, or at least our favorite thing, for last. We were drinking champagne, we were dancing, it was so much fun! Oh my god, [Kevin Alejandro] flying through the air! The whole thing was just us being silly, and it turned out so well! It exceeded my expectations. That’s just one of my favorite moments in the whole show really. My favorite, though, has to just be the end when she finally has him and she’s finally able to say how she feels about him, and he has this responsibility that he has to go and has no choice. You see it in his eyes; it’s almost enough. He knows he can’t be with her, but just knowing that she accepts him fully, every facet, is going to sustain him down there on that deep, dank throne. You see the joy in his eyes. I take that with me, as an audience member.
HENDERSON: Speaking to that moment: Lauren likes to come fresh for table reads and experience them in the moment. Laurel made the entire room cry when she read that final scene.
MODROVICH: Yes, she did! This is absolutely her season. The depth of emotion she managed to hit, every single side is so much fun to watch. She just really brought it.
How did you decide what Lucifer’s throne would look like?
BOTH: [Laughs]
MODROVICH: Actually, that was a big discussion! At first, I wanted it to be really claustrophobic, so I went the opposite way in my head. I wanted it to be almost Inception-like, in that it’s curling back around on you — hell from every side. When we saw the renderings, it made it seem small.
HENDERSON: It lost its sense of scope.
MODROVICH: It just didn’t feel grand enough. Then, Joe was like, ‘Dude, we’ve seen hell.” We’ve also seen it from this angle. So, we pulled those images back and we just built on that. It did end up being more grand and more claustrophobic in a way because of its infinity. Feeling like it just went on forever and ever and ever was the most terrifying part of it. His throne: The only person who can sit on the throne has to be angel, so we knew the [only] way to get to it is to fly. We knew we wanted this precarious-looking spire that came up. Then our amazing production designer Alex Hajdu just went to town and a had a blast with it.
HENDERSON: The inspiration we described was: What if Yertle the Turtle was in hell? It’s basically Dr. Seuss in hell visually, but what’s so cool about it is that it’s jagged and irregular and looks like it both might topple over at any moment and will never fall. Yertle the Turtle in hell is my pull quote.
If Netflix renews Lucifer for a fifth season, would you want to bring Eve back?
HENDERSON: Here’s the thing: We loved working with Inbar. As you can see in the season, she’s absolutely fantastic. The question becomes, as we get into our room, how much story would we have for that character? We set her off on an amazing new starting point for her life, so I think that’s one of the first thing we’ll discuss. My hope is, in whatever way, that’s not the last you’ve seen of Eve.
MODROVICH: Good answer.
Another season 5 question: Do you already know how you’ll bring Lucifer back from hell?
HENDERSON: We have a lot of exciting ways, and one way in particular, to do it that launches an awesome, awesome season 5. We did spend some time digging into what we think can be season 5. We even have the first scene [of season 5], which is one of my favorite things we’ve ever come up with [laughs].
MODROVICH: Oh my god, so exciting! Overall, when we approach a new season, and this sort of speaks to your last question about Eve, we really try to ping it in a completely different direction. If everybody is speculating on one thing, we just try to think as a bats—t as we can, as outside of the box as possible, so that people don’t get bored, so we don’t get bored. We do have an idea. It’s an idea that when it came up in the room, we went, “Oh god, that’s crazy.” Then the more we talked about it, the more we went, “and brilliant.”
HENDERSON: Those are the ones that often stick and those are the ones that help to define our show.
Is there anything else you guys wanted to add?
HENDERSON: I am so happy we got to have [Lesley-Ann Brandt] sing at Lux. It’s funny, when we first listened to her recording, we thought someone had juiced it because her voice was just so amazing. And it was just her and it was her first take!
MODROVICH: I thought it was like a studio person marking it for her. “Woo, that’s good! When is Lesley-Ann going to jump in?”
HENDERSON: One of the things that’s been really fun is to explore the different skills of our cast as we’ve gotten to know them so well. To let Kevin go darker, to really push [Aimee Garcia] beyond her boundaries and see how she is on cocaine.
MODROVICH: And Molly!
HENDERSON: To give Rachael so much to play with dealing with the birth of the child. And Tom! It’s so easy to forget Tom Ellis because what he does is so casually amazing, but I think this was once again a showcase for how damn good he is and how amazing he is as an actor. He’s so effortless that you forget, but my god, we are so lucky to have him. And I leave Lauren out because we already highlighted her earlier. I do think this is Lauren’s season.
The complete fourth season is available on Netflix now.
Related content: |
Police raid and arrest 30 people at India gay party
Thirty people were arrested for alleged ‘indecent’ behavior following a raid at a gay party in Malad, a suburb of Mumbai, India.
According to a police officer who spoke with The Times India: ‘The raid was conducted in the wee hours today [10 January] and the accused were caught dancing indecently during the gay party.
‘Six eunuchs were also a part of it’.
It is likely that the term above refers to hijras, who in India’s culture are physiological males who have feminine gender identity, women’s clothing and other feminine gender roles and mostly live in the fringe of society.
Police raid and arrest 30 people at India gay party
Thirty people were arrested for alleged ‘indecent’ behavior following a raid at a gay party in Malad, a suburb of Mumbai, India.
According to a police officer who spoke with The Times India: ‘The raid was conducted in the wee hours today [10 January] and the accused were caught dancing indecently during the gay party.
‘Six eunuchs were also a part of it’. It is likely that the term above refers to hijras, who in India’s culture are physiological males who have feminine gender identity, women’s clothing and other feminine gender roles and mostly live in the fringe of society.
The officer added: ‘Apart from those who participated in it, the organisers, DJs and stewards were also booked [arrested] in this case.’ |
3*h - 2*q. What is the remainder when h is divided by 30?
28
Let n(x) = -140*x - 605. What is the remainder when 191 is divided by n(-5)?
1
Let f(r) = r**2 + 11*r - 45. Let t = -2 - -2. Suppose 3*m - 144 = 4*s, -3 = s - t. Calculate the remainder when m is divided by f(-15).
14
Suppose -18*u + 3*u = -60. Calculate the remainder when 706 is divided by u.
2
What is the remainder when 56 is divided by 1/((-4)/(-5))*(39 + -7)?
16
Suppose 0 = -2*s - 5*n + 699, 6*n = 8*n - 10. What is the remainder when s is divided by 49?
43
Let q be 24/(-11) + (-44)/(-242). Calculate the remainder when 9 is divided by ((-6)/4)/(q/12).
0
Let u be 11/(-44) + 322/8. Suppose -2*x + g + 46 = -g, 0 = -2*x + 4*g + u. Suppose -3*h + 37 = 10. Calculate the remainder when x is divided by h.
8
Let l = -1 - -5. Suppose l*m - 39 = m. Let z = -7 + m. Calculate the remainder when 17 is divided by z.
5
Suppose r - 61 = -3*t, 3*t - r = -2*t + 107. What is the remainder when 230 is divided by t?
20
Suppose 1191 = 39*d - 3021. What is the remainder when d is divided by 43?
22
What is the remainder when 16 is divided by 9 + (-3 - (-9 + 6))?
7
Suppose -126*a + a = 53*a - 12460. Suppose 2*k = -0*k + 412. Calculate the remainder when k is divided by a.
66
Let d = -895 - -903. What is the remainder when 278 is divided by d?
6
Let d(p) = p**3 - 37*p**2 + 188*p - 55. Calculate the remainder when (1 - 2)/((-1)/9) is divided by d(31).
2
Let a = -117 + 148. What is the remainder when a is divided by 11?
9
Let x(b) = b**2 + 2*b - 9. Let s be x(-5). Calculate the remainder when -2*1*(-159)/s is divided by 18.
17
Let k(a) = a - 11. Let t be k(10). Let z(r) = -16*r - 1. Let c be z(t). Suppose -l + c = 2*l. Calculate the remainder when 7 is divided by l.
2
Suppose -25*c = -22*c - 2196. What is the remainder when c is divided by 49?
46
Suppose 4*i - 34 = 14. Let s = -78 + 81. Calculate the remainder when i is divided by s.
0
Let x = 68 - -4. Calculate the remainder when 35 is divided by (2/4)/(3/x).
11
Let v = -4 - 16. Let j = -13 - v. Calculate the remainder when 13 is divided by j.
6
Suppose 0 = 5*q + 5*f - 70, -2*q - 5*f + 25 = -0*f. Suppose 4*i + 0 = -8. What is the remainder when i/(-4) + 114/4 is divided by q?
14
Suppose -3*f + 20 = 2*h + 8, -4*f = 0. Suppose 3*a - h + 3 = 0. Calculate the remainder when (-8 - -3)/(0 - a) is divided by 2.
1
Let c(v) = 2*v + 16. Let b = -38 - -61. Suppose 0 = -5*r + 17 + b. Calculate the remainder when 93 is divided by c(r).
29
Suppose 0 = 3*x - 4*x. Suppose 0 = p - 1, 5*o - 10*p + 15*p - 50 = x. What is the remainder when 40 is divided by o?
4
What is the remainder when (-2587)/(-4) + (-10)/(-40) is divided by 24?
23
Let i(v) = -45*v**3 + 2*v**2 + 3*v. Calculate the remainder when 115 is divided by i(-1).
27
Suppose 4*m = -v + 3*v + 8130, -3*m + 5*v + 6080 = 0. Suppose -845 + m = 10*g. Calculate the remainder when g is divided by 30.
29
Suppose -5*t - 3*s - 247 = 0, 0*s + 5*s + 67 = -t. Let f = t + 87. Calculate the remainder when f is divided by 15.
10
Let q = -209 + 240. What is the remainder when q is divided by 27?
4
Let y be (-10)/(-15) + (704/6 - 3). Let r = y - 75. What is the remainder when r is divided by 15?
10
Suppose -3*q + 3 + 0 = -2*l, -3*q + 21 = 4*l. Let r = 24 + l. Suppose -3*t = 2*y - 1 - 1, 23 = 5*y + 3*t. Calculate the remainder when r is divided by y.
6
Suppose -4*a - d = -179, 2*d = -3*d + 15. Suppose -2*x - 3*h = a - 162, -3*x + 3*h + 192 = 0. Calculate the remainder when x is divided by 13.
10
Suppose -10*b + 5*b = -130. Calculate the remainder when 52 is divided by b.
0
Let a(h) = h**2 + h - 4. What is the remainder when ((-9)/(-54)*-62)/(2/(-6)) is divided by a(3)?
7
Suppose 0 = -2*u + 90 + 30. What is the remainder when 171 is divided by u?
51
Suppose -5*u + 6*r - 3*r = -30, 15 = -3*r. Suppose 7*t - 6*t + 13 = 0. Let a = t - -16. Calculate the remainder when u is divided by a.
0
Let w = 970 + -949. Let f be ((-2)/3)/(2/(-237)). Let i = 162 - f. What is the remainder when i is divided by w?
20
Let a = 64 + -38. Let g be 76/28 + -3 - (-160)/(-28). Calculate the remainder when (-104 + g/(-2))*-1 is divided by a.
23
Let q = 5 - 1. Let x = 236 + 36. Suppose -4*f + x = q*c, -266 = -2*f - 2*f + 2*c. Calculate the remainder when f is divided by 35.
32
Let n(j) = j**2 - j. Let u = -73 + 39. Let k = -13 - u. What is the remainder when k is divided by n(-3)?
9
Let q(a) = 8*a**3 + a**2 - 14*a + 24. Let w = -2 - -7. Suppose w*r = 2*r + 51. What is the remainder when q(2) is divided by r?
13
Suppose -18*x + 168 + 354 = 0. Calculate the remainder when 376 is divided by x.
28
Suppose 3*v - 326 = -5*w, 0 = 5*v - 0*w - 3*w - 498. What is the remainder when v is divided by 29?
15
Suppose 4*x - 5764 = -4*j, 3*j + 4234 + 1502 = 4*x. Calculate the remainder when x is divided by 20.
17
Let y(x) = x**2 + 8*x - 14. Let a be y(-8). What is the remainder when 80 is divided by (-128)/a - (58/14 + -4)?
8
Suppose -3*b + 4*s + 2 = -2, 3*s = -5*b + 55. Let w be (b/(-3))/((-22)/99). What is the remainder when 560/12 + (-8)/w is divided by 8?
6
Let v = -918 + 955. What is the remainder when v is divided by 3/3*-10*-2?
17
Let a be 3/(-2)*1552/(-12). Suppose 54 = -5*d + a. Calculate the remainder when 111 is divided by d.
27
Calculate the remainder when 58/(-377) - (-5542)/26 is divided by 4.
1
Let l = 205 - 148. What is the remainder when l is divided by 20?
17
What is the remainder when 235 is divided by ((-6)/4)/((-147)/1568)?
11
Suppose 67*o - 90 = 52*o. What is the remainder when 394 is divided by o?
4
Calculate the remainder when (-5)/20*(-2 - 1170) is divided by 21.
20
Let q = 632 - 551. What is the remainder when 239 is divided by q?
77
Suppose -2*a + t = 66, t - 165 = 5*a - 0*t. Let w = -29 - a. Suppose -36 = -2*n - w. Calculate the remainder when n is divided by 5.
1
What is the remainder when (-1 - (-95)/2)/(63/42) is divided by 30?
1
Suppose -2 + 6 = 2*n. Suppose -q = -5*s - 11, -10 = 2*q + n*s - 56. Calculate the remainder when 82 is divided by q.
19
Suppose 0 = 32*k - 36*k + 68. Suppose -2 = z - 4. Suppose -z*s - h = -6 - 2, -4*h = 16. Calculate the remainder when k is divided by s.
5
Let y(n) = n**2 - 4*n + 1. Let w be y(-3). Suppose 3*b = w + 38. Let a = 22 - 11. Calculate the remainder when b is divided by a.
9
Suppose -s - 5*i = -324, -3*i + 1700 = 5*s + 2*i. What is the remainder when s is divided by 115?
114
Let a(y) = -240*y - 11. Let q be a(-4). Let l = 541 - q. What is the remainder when ((-6)/4)/(18/l) is divided by 9?
7
Let u be 9/(-2)*(-4)/2. Let q = u + 4. What is the remainder when 48 is divided by q?
9
Let g(i) be the first derivative of -5*i**2/2 - 10*i - 2. Calculate the remainder when g(-8) is divided by (2/(-4))/(2844/408 + -7).
13
Let l(f) = -f**2 + f + 3. Let j = 43 + -26. What is the remainder when j is divided by l(0)?
2
Suppose -7*n + 11*n = 148. Let v = 45 - n. Calculate the remainder when v/(-12) - (-226)/6 is divided by 19.
18
Suppose 70 = 3*s - 20. Suppose 0 = -2*p + 8, 0*p + 166 = 3*n - 2*p. What is the remainder when n is divided by s?
28
Let g(z) = z + 7. Let x = 52 + 29. Let j = -48 + x. Calculate the remainder when j is divided by g(5).
9
Suppose 17 + 10799 = 52*h. What is the remainder when h is divided by 107?
101
Let r be 38*(-3 - 0 - -4). Suppose 0 = 4*l - 3*i + 122, 2*l - i = -24 - r. Let f = 56 + l. What is the remainder when f is divided by 5?
4
Let w be ((-39)/(-9))/(6/(-18)). Let d = w - -27. Suppose -z + d = -1. What is the remainder when 58 is divided by z?
13
Let t = -195 + 505. Suppose -b + 4*d + 82 = 0, 4*d = 5*b + 9*d - t. Calculate the remainder when b is divided by 17.
15
Let g = 563 + -465. What is the remainder when 306 is divided by g?
12
Let v(n) = n**3 - 2*n**2 + n - 4. Let m be v(3). Calculate the remainder when (-6)/(-8) - (-74)/m is divided by 6.
4
Suppose -46 - 50 = -2*y. Calculate the remainder when y is divided by (-100)/(-20) + 2*6.
14
Suppose -3*w + 0 = -3, 4*b + w - 337 = 0. Calculate the remainder when b is divided by 31.
22
Let a(u) = u + 2. Suppose 0 = 3*p - p + 14. Calculate the remainder when p - -10 - (0 - 3) is divided by a(0).
0
Let l = 29 + -26. Suppose -4*s + 7 = 2*b - 47, -l*b + 79 = 4*s. Calculate the remainder when b is divided by 7.
4
Let j = 10 - 4. Suppose -3*i = 4*i - |
Valentine’s Day is once again nearly upon us. This seemed like the perfect opportunity for an Etsy gift guide.
For those of you who need to find a gift, perhaps some of these suggestions will be helpful, at least as a guide on what NOT to buy. To my single readers, The majority of these items should make you grateful you’re alone (if you weren’t already).
As usual, links to the items for sale appear below each picture. For more Etsy fun, check out all my weekly Etsomnia™ posts.
I know that breast scarves are sometimes worn in support of someone with breast cancer. However, I feel this seller may have gotten a bit carried away.
Giving your love roses but need an uncircumcised vase to put them in? How about this “Vintage Pink Valentine’s Vase?”
Not entirely sure how romantic this is, but it certainly is stylish! Hooked on you fishing lure by WyomingCreative
Having trouble finding love? Why not try this “Saint Tina Belcher Prayer Candle” to help you “Pray for your heart to poop its pants.” Sold by HolyPopCulture
On the list of things NOT to get your girlfriend for Valentine’s Day (or ever), a picture of a hippo that reads “Love to have fun, especially to eat” would be near the top. By NatalPrint.
Dear straight girls, If he’s willing to wear one of these, you’re getting dangerously close to sitcom territory. And you do NOT want to live a sitcom. Trust me, I am speaking from experience.
If you are going to buy your paramour lingerie, please make sure of the following two things: 1. it’s the right size (I cannot overemphasize how important this is), and 2. it’s not total crap.
This romantic item appeared on the curated Etsy Valentine’s Day Gift list. Murder by Etsy seems like such an undignified way to go.
While it’s too late to have this made for V-Day, it would make a really beautiful anniversary gift. Your vows painted on a canvas by TheStandardCanvas
I don’t generally go in for heart-shaped things, but this is hardcore enough to be irresistible! By BunnyPaige
On the other hand, this is a little literal for my taste. Of course, if your beloved is a coroner, go for it. By DellaMorteco
No matter how well you think you know Etsy, no matter how convinced you are that their curated lists won’t surprise you, you will be proven wrong. Every. Single. Time. (Good news! This excessively freaky mask also comes in pink!)
You know what a sucker I am for tiny paintings, but this one is a little too twee for me to hang. I would, however, sneak it out of my sock drawer to admire when I thought no one was looking. By HeatherAnnOrlando
I am ashamed to admit that I’m sort of diggin’ that mask… Not pink, though. 😉
I swear, this blog is like an oxygen hit – when I’m having a sucky work life (every, single DAY these days) these posts always cheer me up. (I’m thinking I really need a good career counselor since I feel like I’m in a permanent rut.) |
That represents .27% of local residential mortgages and compares to a figure of .09% for the UK as a whole.
HML chief executive officer Andrew Jones said the local repossession rate was worrying: "It's a real concern that rates are so much higher in Northern Ireland than the rest of the UK.
"Repossession is an extremely difficult time for any household, and HML works with mortgage providers to identify those at risk and provide support during times of financial difficulty.
"Those hit hardest by other financial pressures, such as unemployment, are at particular risk and, although not expected this year, future interest rate rises will further increase repossessions."
HML is the only organisation to publish mortgage repossession forecasts broken down for the Northern Ireland, Wales, Scotland and English regions.
Figures provided by HML to the Belfast Telegraph reveal that 841 homes were repossessed here during 2015, down from a peak of 1,522 in 2013.
Mr Jones said that while the downward trend was an indication that the situation was improving, there was no room for complacency.
"A second consecutive year of comparatively low repossession rates for Northern Ireland by recent historical standards is in itself welcome, but it remains a concern that rates are so much higher than the rest of the UK, and we shouldn't ignore the prospect of big increases when interest rates eventually rise," he added.
HML's figures vary significantly from those put forward by the Council of Mortgage Lenders (CML) in December last year, which forecast a dramatic increase in repossessions (to 18,000).
According to HML, that difference results largely from a change in expectations over the timing of interest rate rises, which the CML expected to take place in the second half of 2016, but which is not now expected until 2017 at the earliest. |
Q:
getting an error of element not interactable or element not visible
Getting error of
selenium.common.exceptions.ElementNotInteractableException: Message: element not interactable
(or)
selenium.common.exceptions.WebDriverException: Message: chrome not reachable for the search query code lines.
I believe that search field is hidden in the website. Help with the code.
from selenium import webdriver
from selenium.webdriver.common.by import By
from selenium.webdriver.support.ui import WebDriverWait
from selenium.webdriver.support import expected_conditions as EC
from selenium.common.exceptions import TimeoutException
from selenium.webdriver.common.keys import Keys
#Step: Create new browsing session
options = Options()
options.add_argument("start-maximized")
browser = webdriver.Chrome("C:/Users/ashita.gadagotti/Downloads/chromedriver_win32/chromedriver.exe",chrome_options=options)
#Search Query
browser.get("https://equiniti-kyc.com")
search_input = browser.findElement(By.className("primary-navigation__search-input").isEnabled()
search_input.send_keys('ISO')
search_input.submit()
A:
Yes It will show ElementNotInteractableException because first you need to click on search button which show at right side of your website than, It will enabled search box and than you need to use send keys and press button.
browser.find_element_by_xpath("//i[@class='primary-navigation__list-item-link-icon-search']//*[@class='icon']").click()
Then you need to use send keys for your search input.
search_input =browser .find_element_by_xpath("//div[@class='primary-navigation__search-container primary-navigation__search-container--shown']//input[@placeholder='Search']")
search_input.send_keys('ISO')
Then again you need to click on search button so all result will shown on your screen
browser.find_element_by_xpath("//div[@class='primary-navigation__search-container primary-navigation__search-container--shown']//input[@value='GO']").click()
Here i used absolute xpath but you can use dynamic xpath. It will not work with class name because same class name assigned to other elements. so it will create confusion for which element should selected. use Absolute xpath or dynamic xpath in such cases.
|
Renal net acid and electrolyte excretion in an experimental model of hypochloremic metabolic alkalosis in sheep.
Renal electrolyte and net acid excretion were characterized during generation and maintenance of hypochloremic metabolic alkalosis in a ruminant model. Two phases of renal response with regard to sodium and net acid excretion were documented. An initial decrease in net acid excretion was attributable to increase in bicarbonate excretion with associated increase in sodium excretion. As the metabolic disturbance became more advanced, a second phase of renal excretion was observed in which sodium and bicarbonate excretion were markedly decreased, leading to increase in net acid excretion and development of aciduria. Throughout the metabolic disturbance, chloride excretion was markedly decreased; potassium excretion also decreased. These changes were accompanied by increase in plasma renin and aldosterone concentrations. There was apparent failure to concentrate the urine optimally during the course of the metabolic disturbance, despite increasing plasma concentration of antidiuretic hormone. |
Q:
What is Extended Fisher-Kolmogorov (EFK)?
What is Extended Fisher-Kolmogorov (EFK)?
There are many references to it, but I failed to find what is actually is. Is it some kind of non-linear differential equation? Does it describe physical systems?
A:
Short answer would be:
It is a nonlinear PDE, usually stated as
$$u_t+\gamma u_{xxxx}-u_{xx}-u+u^3=0 $$
as introduced in Dee & van Sarloos' paper. Most authors like to emphasize its application in modeling of phase transitions at critical points.
|
---
abstract: 'Adversarial learning has been proven to be effective for capturing long-range and high-level label consistencies in semantic segmentation. Unique to medical imaging, capturing 3D semantics in an effective yet computationally efficient way remains an open problem. In this study, we address this computational burden by proposing a novel projective adversarial network, called PAN, which incorporates high-level 3D information through 2D projections. Furthermore, we introduce an attention module into our framework that helps for a selective integration of global information directly from our *segmentor* to our adversarial network. For the clinical application we chose pancreas segmentation from CT scans. Our proposed framework achieved state-of-the-art performance without adding to the complexity of the segmentor.'
author:
- 'Naji Khosravan, Aliasghar Mortazi, Michael Wallace, Ulas Bagci'
bibliography:
- 'sssd.bib'
title: 'PAN: Projective Adversarial Network for Medical Image Segmentation'
---
Introduction
============
Segmentation has been a major area of interest within the fields of computer vision and medical imaging for years. Owing to their success, deep learning based algorithms have become the standard choice for semantic segmentation in the literature. Most state-of-the-art studies model segmentation as a pixel-level classification problem [@deeplab_crf; @rethinking_atrous; @enc_dec_atrous]. Pixel-level loss is a promising direction but, it fails to incorporate global semantics and relations. To address this issue researchers have proposed a variety of strategies. A great deal of previous research uses a post-processing step to capture pairwise or higher level relations. Conditional Random Field (CRF) was used in [@deeplab_crf] as an offline post-processing step to modify edges of objects and remove false positives in CNN output. In other studies, to avoid offline post-processing and provide an end-to-end framework for segmentation, mean-field approximate inference for CRF with Gaussian pairwise potentials was modeled through Recurrent Neural Network (RNN) [@rnn_crf].
In parallel to post processing attempts, another branch of research tried to capture this global context through multi-scale or pyramid frameworks. In [@deeplab_crf; @rethinking_atrous; @enc_dec_atrous], several spatial pyramid pooling at different scales with both conventional convolution layers and *Atrous* convolution layers were used to keep both contextual and pixel-level information. Despite such efforts, combining local and global information in an optimal manner is not a solved problem, yet.
Following by the seminal work by Goodfellow et.al. in [@goodfellow2014generative] a great deal of research has been done on adversarial learning [@gan_review; @luc2016semantic; @segan; @conditionalGan]. Specific to segmentation, for the first time, Luc et. al. [@luc2016semantic] proposed the use of a discriminator along with a segmentor in an adversarial min-max game to capture long-range label consistencies. In another study *SegAN* was introduced, in which the segmentor plays the role of generator being in a min-max game with a discriminator with a multi-scale *L1* loss [@segan]. A similar approach was taken for structure correction in chest X-rays segmentation in [@scan]. A conditional GAN approach was taken in [@conditionalGan] for brain tumor segmentation. In this paper, we focused on the challenging problem of pancreas segmentation from CT images, although our framework is generic and can be applied to any 3D object segmentgation problem. This particular application has unique challenges due to the complex shape and orientation of pancreas, having low contrast with neighbouring tissues and relatively small and varying size. Pancreas segmentation were studied widely in the literature. Yu et al. introduced a recurrence saliency transformation network, which uses the information from previous iteration as a spatial weight for current iteration [@P_recurrent]. In another attempt, U-Net with an attention gate was proposed in [@P_attention]. Similarly, a two-cascaded-stage based method was used to localize and segment pancreas from CT scans in [@P_spatial]. A prediction-segmentation mask was used in [@P_fixed] for constraining the segmentation with a coarse-to-fine strategy. Furthermore, a segmentation network with RNN was proposed in [@P_rnn] to capture the spatial information among slices. The unique challenges of pancreas segmentation (complex shape and small organ) shifted the literature towards methods with coarse-to-fine and multi-stage frameworks, promising but computationally expensive.
**Summary of our contributions:** The current literature on segmentation fails to capture 3D high-level shape and semantics with a low-computation and effective framework. In this paper, for the fist time in the literature, we propose a projective adversarial network (PAN) for segmentation to fill this research gap. Our method is able to capture 3D relations through 2D projections of objects, without relying on 3D images or adding to the complexity of the segmentor. Furthermore, we introduce an attention module to selectively integrate high-level, whole-image features from the *segmentor* into our adversarial network. With comprehensive evaluations, we showed that our proposed framework achieves the state-of-the-art performance on publicly available CT pancreas segmentation dataset [@P_deeporgan] even when a simple encoder-decoder network was used as *segmentor*.
Method
======
Our proposed method is built upon the adversarial networks. The proposed framework’s overview is illustrated in Figure \[fig:sys\]. We have three networks: a segmentor ($S$ in Figure \[fig:sys\]), which is our main network and was used during the test phase, and two adversarial networks ($D_{s}$ and $D_{p}$ in Figure \[fig:sys\]), each with a specific task. The first adversarial network ($D_{s}$) captures high-level *spatial* label contiguity while the second adversarial network ($D_{p}$) enforces the *3D semantics* through a 2D projection learning strategy. The adversarial networks were used only during the training phase to boost the performance of the segmentor without adding to its complexity.
![The proposed framework consists of a segmentor $S$ and two adversarial networks, $D_{s}$ and $D_{p}$. $S$ was trained with a hybrid loss from $D_{s}$, $D_{p}$ and the ground-truth.\[fig:sys\]](teaser2.pdf)
Segmentor (S)
-------------
Our base network is a simple fully convolutoinal network with an encoder-decoder architecture. The input to the segmentor is a 2D grey-scale image and the output is a pixel-level probability map. The probability map shows probability of presence of the object at each pixel. We use a hybrid loss function (explained in details in Section \[Adversarial\_t\]) to update the parameters our segmentor ($S$). This loss function is composed of three terms enforcing: (1) pixel-level high-resolution details, (2) spatial and high-range label continuity, (3) 3D shape and semantics, through our novel projective learning strategy.
As can be seen in Figure \[fig:sys\], the segmentor contains $10$ conv layers in the encoder, $10$ conv layers in the decoder and $4$ conv layers as the bottleneck. The last conv layer is a $1\times 1$ conv layer with the channel output of $1$, combining channel-wise information in the highest scale. This layer is followed by a sigmoid function to create the notion of probability.
Adversarial Networks {#att_module}
--------------------
Our adversarial networks are designed with the goal of compensating for the missing global relations and correcting higher-order inconsistencies, produced by a single pixel-level loss. Each of these networks produces an adversarial signal and apply it to the segmentor as a term in the overall loss function (Equation \[hybrid\]). The details of each network is described below:\
**Spatial semantics network ($\textbf{D}_{\textbf{s}}$):** This network is designed to capture spatial consistencies within each frame. The input to this network is either the segmented object by the ground-truth or by the segmentor’s prediction. The Spatial semantics network ($D_{s}$) is trained to discriminate between these two inputs with a binary cross-entropy loss, formulated as in Equation \[spatial\]. The adversarial signal produced by the negative loss of $D_{s}$ to $S$ forces $S$ to produce predictions closer to ground-truth in terms of spatial semantics.
As illustrated in Figure \[fig:sys\] top right, $D_{s}$ has a two-branch architecture with a late fusion. The top branch processes the segmented objects by ground-truth or segmentor’s prediction. We propose an extra branch of processing, getting the bottleneck features corresponding to the original gray-scale input image, and passing them to an attention module for an information selection. The processed features are then concatenated with the first branch and passed through the shared layers. We believe that having the high-level features of whole image along with the segmentations improves the performance of $D_{s}$.
Our attention module learns where to attend in the feature space to have a more discriminative information selection and processing. The details of the attention module are described in the following.\
[r]{}[0.41]{} 
**Attention module ($\textbf{A}$):** We feed the high-level features form the segmentor’s bottleneck to $D_{s}$. These features contain global information about the whole frame. We use a soft-attention mechanism, in which our attention module assigns a weight to each feature based on its importance for discrimination. The attention module gets the features with shape $w\times h\times c$, as input, and outputs a weight set with a shape of $w\times h\times 1$. $A$ is composed of two $1\times 1$ convolution layers followed by a softmax layer (Figure \[fig:att\]). The softmax layer introduces the notion of *soft selection* to this module. The output of $A$ is then multiplied to the features before being passed to the rest of the network.\
**Projective network ($\textbf{D}_{\textbf{p}}$):** Any 3D object can be projected into 2D planes from specific viewpoints, resulting in multiple 2D images. The 2D projection contains 3D semantics information, to be retrieved. In this section, we introduce our projective network ($D_{p}$). The main task of $D_{p}$ is to capture 3D semantics without relying on 3D data and from the 2D projections. Inducing 3D shapes form 2D images has previously been done for 3D shape generation [@gadelha20173d]. Unlike existing notions, however, in this paper we propose 3D semantics induction from 2D projections, to benefit segmentation for the first time in the literature.
The projection module ($P$) projects a 3D volume (V) on a 2D plane as: $$\label{projection}
P((i,j),V) = 1 - \exp^{-\sum_{k}V(i,j,k)},$$ where each pixel in the 2D projection $P((i,j),V)$ gets a value in the range of $[0,1]$ based on the number of voxel occupancy in the third dimension of corresponding $3D$ volume ($V$). For the sake of simplicity, we refer to the projection of a 3D volume $V$ as $P(V)$. We pass each 3D image through our segmentor ($S$) slice by slice and stack the corresponding prediction maps. Then, these maps are fed to the projection module ($P$) and are projected in the axial view.
The input to $D_{p}$ is either the projected ground-truth or projected prediction map produced by $S$. $D_{p}$ is trained to discriminate these inputs using the loss function defined in Equation \[projective\]. The adversarial term produced by $D_{p}$ in Equation \[hybrid\] forces $S$ to create predictions which are closer to ground-truth in terms of 3D semantics. Incorporating $D_{p}$ as an adversarial network to our segmentation framework helps $S$ to capture 3D information through a very simple 2D architecture and without adding to its complexity in the test time.
Adversarial training {#Adversarial_t}
--------------------
To train our framework, we use a hybrid loss function, which is a weighted sum of three terms. For a dataset of $N$ training samples of images and ground truths $(I_{n},y_{n})$, we define our hybrid loss function as:
$$\label{hybrid}
l_{hybrid} = \sum_{n=1}^{N} l_{bce}(S(I_{n}),y_{n}) - \lambda l_{D_{s}} - \beta l_{D_{p}},$$
where $l_{D_{s}}$ and $l_{D_{p}}$ are the losses corresponding to $D_{s}$ and $D_{p}$ and $S(I_{n})$ is the segmentor’s prediction. The first term in Equation \[hybrid\] is a weighted binary cross-entropy loss. This loss is the state-of-the-art loss function for semantic segmentation and for a grey-scale image $I$ with size $H\times W\times 1$ is defined as:
$$\label{bce}
l_{bce}(\Hat{y},y) = - \sum_{i=1}^{H\times W} (wy_{i}\log{\Hat{y}_{i}} + (1 - y_{i})\log{(1 - \Hat{y}_{i})}),$$
where $w$ is the weight for positive samples, $y$ is the ground-truth label and $\Hat{y}$ is the network’s prediction. Equation \[bce\] encourages $S$ to produce predictions similar to ground-truth and penalizes each pixel *independently*. High-order relations and semantics cannot be captured by this term.
To account for this drawback, the second and third terms are added to train our auxiliary networks. $l_{D_{s}}$ and $l_{D_{p}}$ are defined below, respectively:
$$\begin{aligned}
\label{spatial}
l_{D_{s}} = l_{bce}(D_{s}(I_{n},y_{n}),1) + l_{bce}(D_{s}(I_{n},S(I_{n})),0),\\ \label{projective}
l_{D_{p}} = l_{bce}(D_{p}(P_{I_{n}},P{y_{n}}),1) + l_{bce}(D_{p}(P_{I_{n}},P_{S(I_{n})}),0).\end{aligned}$$
Here $P$ is the projection module, $l_{bce}$ is the binary cross-entropy loss with $w=1$ in Equation \[bce\] corresponding to a single number ($0$ or $1$) as the output.
Experiments and Results
=======================
We evaluated the efficacy of our proposed system with the challenging problem of pancreas segmentation. This particular problem was selected due to the complex and varying shape of pancreas and relatively more difficult nature of the segmentation problem compared to other abdominal organs. In our experiments we show that our proposed framework outperforms other state-of-the-art methods and captures the complex 3D semantics with a simple encoder-decoder. Furthermore, we have created an extensive comparison to some baselines, designed specifically to show the effects of each block of our framework.
We used the publicly available TCIA CT dataset from NIH [@P_deeporgan]. This dataset contains a total of $82$ CT scans. The resolution of scans is $512\times 512\times Z$, $Z \in [181,466]$ is the number of slices in the axial plane. The voxels spacing ranges from $0.5mm$ to $1.0mm$. We used a randomly selected set of $62$ images for training and $20$ for testing to perform a 4-fold cross-validation. Dice Similarity Coefficient (DSC) is used as the metric of evaluation.
[r]{}[5.0cm]{}
-- ------------------------- ----------
**Model** **DSC%**
Encoder-decoder (S) 57.7
Atrous pyramid 48.2
$S + D_{s}$ 85.0
$S + D_{s} + A$ 85.9
$S + D_{s} + A + D_{p}$ **86.8**
-- ------------------------- ----------
\[table:baselines\]
To show the effect of each building block of our framework we designed an extensive set of experiments. In our experiments we start from only training a single segmentor (S) and go to our final proposed framework. Furthermore, we show comparison of encoder-decoder architecture with other state-of-the-art semantic segmentation architectures.
Table \[table:baselines\] shows the results adding of each building block of our framework. The eccoder-decoder architecture is the one showed in Figure \[fig:sys\] as $S$, while the Atrous pyramid architecture is similar to the recent work of [@enc_dec_atrous]. This architecture is currently state-of-the-art for semantic segmentation. In which an Atrous pyramid is used to capture global context. We added an Atrous pyramid with $5$ different scales: $4$ Atrous convolutions at rates of $1,2,6,12$, with the global image pooling. We also replaced the decoder with $2$ simple upsampling and conv layers similar to the main paper [@enc_dec_atrous]. We refer the readers to the main paper for more details about this architecture due to space limitations [@enc_dec_atrous]. We found out having an extensive processing in the decoder improves the results compared to the Atrous pyramid architecture (possibly a better choice for segmentation of objects at multiple scales). This is because our object of interest is relatively small.
Moreover, we showed that adding a spatial adversarial notwork ($D_{s}$) can boost the performance of $S$ dramatically, in our task. Introducing attention ($A$) helps for a better information selection (as described in section \[att\_module\]) and boosts the performance further. Finally, our best results is achieved by adding the projective adversarial network ($D_{p}$), which adds integration of 3D semantics into the framework. This supports our hypothesis that our segmentor has enough capacity in terms of parameters to capture all this information and with proper and explicit supervision can achieve state-of-the-art results.
We provide the comparison of our method’s performance with current state-of-the-art literature on the same TCIA CT dataset for pancreas segmentation. As can be seen from experimental validation, our method outperforms the state-of-the-art with dice scores, provides better efficiency (less computational burden). Of a note, the proposed algorithm’s least achievement is consistently higher than the state of the art methods.
-- ------------------------------- ----------------------------------- -------------- --------------
**Approach** **Average DSC%** **Max DSC%** **Min DSC%**
Roth et al.[@P_deeporgan] $71.42\pm 10.11$ 86.29 23.99
Roth et al.[@roth2016spatial] $78.01\pm 8.20$ 88.65 34.11
Roth et al.[@P_spatial] $81.27\pm 6.27$ 88.96 50.69
Zhou et al.[@P_fixed] $82.37\pm 5.68$ 90.85 62.43
Cai et al.[@P_rnn] $82.40\pm 6.70$ 90.10 60.00
Yu et al.[@P_recurrent] $84.50\pm 4.97$ **91.02** 62.81
**Ours** $\textbf{85.53}\pm \textbf{1.23}$ 88.71 **83.20**
-- ------------------------------- ----------------------------------- -------------- --------------
: Comparison with state-of-the-art on TCIA dataset.
\[table:soa\]
Conclusion
==========
In this paper we proposed a novel adversarial framework for 3D object segmentation. We introduced a novel projective adversarial network, inferring 3D shape and semantics form 2D projections. The motivation behind our idea is that integration of 3D information through a fully 3D network, having all slices as input, is computationally infeasible. Possible workarounds are: 1)down-sampling the data or 2)sacrificing number of parameters, which are sacrificing information or computational capacity, respectively. We also introduced an attention module to selectively pass whole-frame high-level feature from the segmentor’s bottleneck to the adversarial network, for a better information processing. We showed that with proper and guided supervision through adversarial signals a simple encoder-decoder architecture, with enough parameters, achieves state-of-the-art performance on the challenging problem of pancreas segmentation. We achieved a dice score of $\textbf{85.53\%}$, which is state-of-the art performance on pancreas segmentation task, outperforming previous methods. Furthermore, we argue that our framework is general and can be applied to any 3D object segmentation problem and is not specific to a single application.
|
Submitted by Michael Snyder of The Economic Collapse blog,
If there is a major Ebola pandemic in America, all of the liberties and the freedoms that you currently enjoy would be gone. If government officials believe that you have the virus, federal law allows them to round you up and detain you "for such time and in such manner as may be reasonably necessary." In addition, the CDC already has the authority to quarantine healthy Americans if they reasonably believe that they may become sick. During an outbreak, the government can force you to remain isolated in your own home, or the government may forcibly take you to a treatment facility, a tent city, a sports stadium, an old military base or a camp. You would not have any choice in the matter. And you would be forced to endure any medical procedure mandated by the government. That includes shots, vaccines and the drawing of blood. During such a scenario, you can scream about your "rights" all that you want, but it won't do any good.
In case you are tempted to think that I am making this up, I want you to read what federal law actually says. The following is 42 U.S.C. 264(d). I have added bold for emphasis...
(1) Regulations prescribed under this section may provide for the apprehension and examination of any individual reasonably believed to be infected with a communicable disease in a qualifying stage and (A) to be moving or about to move from a State to another State; or (B) to be a probable source of infection to individuals who, while infected with such disease in a qualifying stage, will be moving from a State to another State. Such regulations may provide that if upon examination any such individual is found to be infected, he may be detained for such time and in such manner as may be reasonably necessary. For purposes of this subsection, the term “State” includes, in addition to the several States, only the District of Columbia. (2) For purposes of this subsection, the term “qualifying stage”, with respect to a communicable disease, means that such disease— (A) is in a communicable stage; or (B) is in a precommunicable stage, if the disease would be likely to cause a public health emergency if transmitted to other individuals.
In addition, as I discussed above, the CDC already has the authority to isolate people that are not sick to see if they do become sick. The following is what the CDC website says about this...
Quarantine is used to separate and restrict the movement of well persons who may have been exposed to a communicable disease to see if they become ill. These people may have been exposed to a disease and do not know it, or they may have the disease but do not show symptoms. Quarantine can also help limit the spread of communicable disease.
On a very basic level, we are already starting to see this happen in Texas. Obviously Thomas Eric Duncan has already been "isolated", and now his family has been placed under mandatory quarantine and ordered not to leave their home for 21 days...
Texas health officials have placed the Dallas family of a Liberian national infected with Ebola under quarantine and ordered them not to leave their home or have any contact with outsiders for 21 days without approval of the local or state health department. The "control order" also requires the family of Thomas Eric Duncan to be available to provide blood samples and agree to any testing required by public health officials. Officials said Thursday that the four or five family members could face criminal charges for violating the order, which was delivered to them in writing Wednesday evening. Police have been stationed at the apartment complex to ensure residents' safety, Dallas Mayor Mike Rawlings told a news briefing Thursday afternoon.
If we could all just stay in our homes during a national Ebola emergency, that wouldn't be so bad.
But if thousands (or even millions) of cases start popping up it simply will not be possible for law enforcement authorities to monitor so many homes.
This is a point that Mike Adams of Natural News made exceptionally well...
When just one family is suspected of carrying Ebola, they can be easily monitored in a "volunteer home isolation" scenario. But what happens when it's 100 families? 500? 1,000? At that point, there aren't enough state or federal workers to keep an eye on these people, and the quarantine effort will almost certainly shift to forced relocation into quarantine camps. Those camps will, of course, be called something nice-sounding like "Community Health Centers." No one in government or media will call them camps, even though they are camps. The word "camp" brings up echoes of "concentration camps" and the government definitely wants to avoid that association. If one particular town or city is hit especially hard with the virus, there is a likelihood of the entire town being quarantined. No one in, no one out. Everybody will be ordered to "shelter in place" in their own homes for at least 21 days while health workers wearing hazmat suits go door to door, identifying Ebola victims and "relocating" them to the "Community Health Centers."
If that sounds like "martial law" to you, that is because it would essentially be martial law.
For the moment, public health authorities are pledging that nothing like this will ever happen because they have everything completely under control.
Others are not so sure.
For example, on Thursday a doctor from Missouri named Gil Mobley checked in for a flight at Atlanta’s Hartsfield-Jackson International Airport dressed in a mask, goggles, gloves, boots and a protective white jumpsuit. On the back of the jumpsuit, he had written the following words: "CDC is lying!"
Mobley believes that we are not being told the truth about the spread of Ebola. And he is convinced that as Ebola continues to spread exponentially, that we will eventually "be importing clusters of Ebola on a daily basis"...
“Once this disease consumes every third world country, as surely it will, because they lack the same basic infrastructure as Sierra Leone and Liberia, at that point, we will be importing clusters of Ebola on a daily basis,” Mobley predicted. “That will overwhelm any advanced country’s ability to contain the clusters in isolation and quarantine. That spells bad news.” Mobley, a Medical College of Georgia graduate who had an overnight layover after flying to Atlanta from Guatemala on Wednesday, said that he feels that the CDC is “asleep at the wheel” when it comes to screening passengers arriving in the United States from other countries. “Yesterday, I came through international customs at the Atlanta airport,” the doctor told The Atlanta Journal-Constitution. “The only question they asked arriving passengers is if they had tobacco or alcohol.”
Earlier on Thursday, there were reports of people being tested for Ebola in Hawaii, Kentucky and Utah. None of those tests has produced a confirmed case of Ebola as I write this article.
Many Americans are still treating this Ebola crisis as if it was just one big joke.
But Ebola is no joking matter. This is a very, very serious disease.
Just consider the experience of one British health worker that witnessed a young brother and sister both die one day apart...
'The next morning I came in and saw him lying as I had left him, on the bed. 'He wasn't breathing. I remember going up to him and looking at his face, his lips were drawn back in a grimace, and his eyes were vacant, lying in a pool of his own diarrhea. 'I lifted his hand to try, just to confirm things and his whole body turned rigid and cold. 'I put him in a body bag as his sister looked on. 'She seemed more baffled than anything, not really understanding what was happening. I carried his corpse outside with the others. 'The little girl, she deteriorated the next day. Overnight, the following night she had intravenous fluids and the line came out and she bled. 'I came in the following morning and she was covered in blood. She still had a very puzzled expression on her face and she wasn't breathing. 'So I put her in a bag and left her next to her brother. She was a beautiful little girl.'
Hopefully our medical authorities are correct and this virus will not spread easily in this country.
But at this point even some of our top politicians are wondering if we are truly getting accurate information. For example, check out what U.S. Senator Rand Paul had to say on the Laura Ingraham Show just recently...
“I really think that it is being dominated by political correctness and I think because of political correctness we’re not really making sound, rational, scientific decisions on this.” Paul said referring to statements issued by the CDC last week that assured there was little risk of an outbreak occurring in the US. “We should not underestimate the transmissibility of this,” said Paul, a doctor himself, adding that medical workers have been contracting the virus even though they are taking precautions and covering themselves with gowns and masks. “My suspicion is that it’s a lot more transmissible than that if people who are taking every precaution are getting it. There are people getting it who simply helped people get in or out of a taxicab.” Paul said.
Let's pray that this crisis fizzles out, because if it doesn't, we could truly be looking at the greatest health crisis that any of us have ever seen.
And along with countless numbers of people getting sick and dying, we would also have to deal with government-imposed medical martial law.
The stakes are extremely high, and so let us hope that this crisis does not escalate any further. |
Asked by:
outlook.com disallowing my authentication
Question
I have an office 365 account and for the longest time I open my mail up through a browser by going to http://outlook.com, entering my username, and entering my password.
Just today I am getting refused to proceed to my web mail session. I am now getting this error:
This account can't be used to access Outlook.com
You're currently signed in with an Office 365 email account, which can't be used with Outlook.com. Please clickhereto
sign out of your Office 365 account, then use another Microsoft account to sign in to Outlook.com (for example, your hotmail.com, live.com, or msn.com account).
I can assure you in IE, Chrome, and / or Firefox sessions do NOT have another tab or window open with a different user signed in. This happens on every laptop / computer that I have, including my mac. To confirm this, I have tskilled any iexplore, chrome,
or firefox exe's, and yes i've restarted the computer.
Microsoft recently changed something causing this, either late last night or today (7.18.13). What was the change, and when will it go back, or what is the *new* recommendation?
Microsoft is conducting an online survey to understand your opinion of the Technet Web site. If you choose to participate, the online survey will be presented to you when you leave the Technet Web site. |
The present invention relates to an expanded memory of a so-called LIM system, which is a type of expanded memory system.
Recently, the memory capacity of personal computers has been increased, and a variety of expanded memory systems have been proposed. In an expanded memory of the LIM type, a portion of a memory address space of a central processing unit (CPU) is used as a window, and the CPU accesses a memory of a maximum of 8 MB through the window. The specification of the LIM system was developed by joint research of three U.S. companies, Lotus Development, Intel, and Microsoft Corp. The LIM expanded memory board is a commercially available product sold by Intel under the trademark "ABOVE BOARD".
FIG. 14 shows an arrangement of an expanded memory utilizing the LIM system. Four contiguous windows are provided for accessing the expanded memory in units of 16 KB. Each 16-KB window is called a physical page, and a combination of the four physical pages is called a page frame. The expanded memory that is accessed through each physical page has a 16-KB unit called a logical page. There are a maximum of 512 logical pages, and the total amount is 16 KB.times.512=8 MB. The correspondence between the physical and logical pages is established by changing the content of an I/O port address, which is called a page controlling register, under the control of the CPU. The CPU can access a maximum of 8-MB of expanded memory.
FIG. 15 is a block diagram of a prior-art system. Each expanded memory has a set number, and corresponds to an I/O port address of the page controlling register. Each expanded memory includes four page controlling registers. A page controlling register of physical page Y and set X (X=0, 1, 5, 6; Y=0, 1, 2, 3) has a format shown in FIG. 16. In FIG. 16, the bits of the page controlling register have the following meanings:
PE: page enable bit
0: disable
Mapping from physical page Y to a logical page is not performed in the range of the logical page of set X.
1: enable
Mapping from physical page Y to a logical page is performed in the range of the logical page of set X.
PAi: page address bit (i=0 to 6)
A logical page for mapping physical page Y is designated. If PE=0, this bit is invalid.
The system operation will be described below with reference to FIG. 15. CPU 110 accesses conventional memory 130, extended memory 140, and expanded memories 810, 820, 830, and 840 through system bus 120. When expanded memories 810, 820, 830, and 840 are to be accessed, CPU 110 sets arbitrary values in page controlling registers 811, 821, 831, and 841 by I/O write.
Assume that data in physical page Y is mapped to logical page Z (Z=0, 1, . . . , 511). Set X, including logical page Z to which physical page Y is to be mapped, is determined. An offset value for mapping data in physical page Y to the logical page of set X is then calculated. The offset value is set to be PAi, and the CPU I/O writes 8-bit data having PE=1 in the page controlling register of page Y and set X to which data is mapped. At the same time, the CPU I/O writes 8-bit data having PE=0 in the page controlling registers of other sets. Note that PAi in other page controlling registers is an arbitrary value. When CPU 110 performs memory access to physical page Y after data is set in the page controlling register, only a set having PE=1 of page controlling registers 811, 821, 831, and 841 is selected. The CPU executes memory access to corresponding ones of memory chips 813, 823, 833, and 843.
Along with development of the semiconductor technique, highly integrated memory chips can be used, and four expanded memories 810, 820, 830, and 840 shown in FIG. 15 can be formed on one board.
In addition, four expanded memories 810, 820, 830 and 840, conventional memory 130, and extended memory 140 can be integrated on one system board. However, in such a system, the control circuit is complicated and cost is undesirably high.
As for the expanded memory, the PA bit length of the page controlling register may be increased from 7 bits to 9 bits, so that all the 512 logical pages are controlled by a single page controlling register. However, with this system, the page controlling register is different from that in the prior-art system, resulting in poor software compatibility. |
Action understanding: how low can you go?
This paper begins by reminding the reader of the standard arguments that sceptics offer for doubting that mirror neurons could constitute any kind of action understanding (Section 2). It then outlines the usual response to these sceptical worries made by believers (Section 3). An attempt to put flesh on this idea in terms of what brains understand is critically examined and found wanting (Section 4). The ensuing analysis shows that it is prima facie possible to develop a more tenable account of enactive understanding that would fit the bill (Section 5). However, a second look raises further questions about (A) what mirror neurons target and (B) what such targeting involves (Section 6). Finally it is concluded that while mirror neurons may play a central role in enabling non-mentalistic forms of intersubjective engagement this falls short of action understanding (Section 7). |
The Park Center/Maple Grove/Osseo Pirates celebrated after they defeated North Tartan 7-1 in a playoff game to get to this week’s state tournament. Photo by Joel Koyama • jkoyama@startribune.com
Joel Koyama, Star Tribune
Unbeaten dream
Article by: DAVID La VAQUE
Star Tribune
November 13, 2012 - 3:09 PM
The adapted soccer state tournament takes place Friday and Saturday at Stillwater High School. Here is a look at two teams from the cognitively impaired (CI) division and one from the physically impaired (PI) division entering the tournament with unbeaten records and championship dreams.
Did you know? The Cats, founded in 2006, have reached the state tournament five consecutive times. This one feels special. "Assistant coach Jim Schultz believes this is our deepest team ever and says we should be in the hunt for a state title," Tatge wrote in an e-mail.
Park Center/Maple Grove/Osseo Pirates (11-0)
Players to watch: Graduation claimed four of the Pirates' top players, but hard work and unselfish play filled the voids. Augie Wodrich and wings Aaron Clark and Alex Kreidler anchor the Pirates' offense. Wodrich led the Pirates with 37 goals and 45 assists. Tasha Feigh, Kevin Hofer and Lavelle Riser-Blackman led the Pirates' tough defense. Megan Thompson and Hofer split time in net and finished the season with a combined .933 save percentage and 1.9 goals-against average. "When you lose as many good players as we did, you don't expect to bounce back like this," coach Kelli Waalk wrote in an e-mail. "We truly expected to be a .500 team this year."
Did you know? The Pirates, who placed third at state last season, hope to capture their first state title since claiming back-to-back crowns in 2008 and 2009.
PI DIVISION
Robbinsdale/Hopkins/Mound Westonka Robins (8-0)
Players to watch: The four-time defending state champion Robins experienced both great success and growing pains this fall. This is one of coach Marcus Onsum's largest (21 players) and youngest (13 players are sophomores or younger) teams in memory. Senior Mike Madson set the tone despite a modest output of 12 goals and four assists. Onsum called Madson "the most intense player on our team," a "fierce competitor" who is "capable of putting the entire team on his back and scoring goals in bunches when the team needs it the most." Opportunistic junior forward Tyler Sarff added 15 goals and 12 assists thanks to aggressive play near the net. Onsum calls eighth-grade forward Chaun Johnson "easily one of the best young players in PI soccer." Deft footwork, quickness and overlooked toughness helped Johnson produce 17 goals. Senior goalkeeper Charlie Wittmer remains a stingy stopper, permitting just 13 goals on 169 shots faced, for a .923 saves percentage and 1.6 goals-against average.
Did you know? This season marked the Robins' seventh consecutive conference championship and regular season without a loss. |
There’s a very fine and almost invisible line between support and trending on social media. When tragic events like Friday's terrorist attacks in Paris unfold, marketers face a challenge: Should they show their support for victims on social media, and if so, how do they do so in an authentic way?
This weekend, many major brands—including Amazon, Google and Uber—swiftly took to Twitter, Instagram, Facebook and other platforms to show their solidarity with France, often using the #PrayforParis hashtag. The rush to join the discussion didn't sit well with some consumers:
Still, Steven Heller, author of a number of books on design, told Fast Company that sharing supportive images is important: "We need symbols to express what [we] cannot say." They also offer brands a subtle way to join the conversation—to say something without sounding off. While many companies used the viral "Peace for Paris" sketch, others created their own images.
Uber, for example, added the image of the French flag to the cars in its app:
Amazon had its own spin, putting the flag front and center on its homepage:
Airbnb, like many companies, made the French flag part of its logo while also offering help to those stranded in Paris:
Google, Skype, Verizon and Sprint all made international calls free for consumers: |
Group adds herbicide in Waneta, Lamoka
WANETA, LAMOKA LAKES—The latest rounds of treatment for Waneta and Lamoka Lakes were completed in mid-June. The state permitted two chemicals to be used to remove an invasive plant called Eurasian watermilfoil and a native plant that was overgrown called Southern naiad. A total of 123.5 acres were included in the plan, paid for by the Lamoka Waneta Lakes Association. This is the third time Waneta Lake was treated to kill the milfoil. Waneta was first treated with a chemical called Sonar in 2003. Gail Mortimer, pesticide control specialist for the New York State Department of Environmental Conservation, said it contained fluridone. She added that while test results were positive and it was successful in other states, fluridone turned out to be harmful to the native plants. Mortimer explained they could not use a smaller dosage than the manufacturer’s instructions and there was an “adverse effect on native plants.” However, the invasive plant was still a problem. Mortimer said the state then used Renovate, with the active ingredient of triclopyr, in 2008/2009. “We were very pleased with the outcome,” she said, adding while it killed most of the milfoil, the chemical left the native plants alone. Mortimer explained that Robert Johnson, manager of Cornell University research ponds, has been analyzing the lakes after the treatments. The Lamoka Waneta Lakes Association also reported that rake tosses dredged up much less weeds after the treatment. Lakes association representative Dennis Fagan previously said that due to the success, no treatment was needed the following year in 2010. The lakes association said “native plant growth has gone from one extreme (...) to the other extreme of, in some areas, nuisance plant growth in 2008 and particularly 2009.” “Renovate is very selective in how it works,” Mortimer added. Renovate was again used in 2012 for the most recent treatment. Mortimer explained the second chemical, Aquathol K, was used to target the native naiad plant. She said Cornell University will continue to monitor the lakes for milfoil plant life. She said the invasive species makes it harder for native plants to survive when it comes into an environment. If a future treatment is needed, Mortimer said it will be done with whatever chemical is recommended at the time. She added weed pulls have been another useful method for getting the milfoil out of the lakes. Native and invasive plants are not the only things growing in the lake. The New York State Department of Health received a grant to research and do public outreach on blue-green algae blooms and toxins at approximately 90 different lakes. Waneta Lake was one of the lakes the department sampled in 2011. According to the state, algae toxin values collected are expressed as micrograms per liter, also known as parts per billion. Waneta Lake’s 2011 results ranged from .051 to 2.2037 parts per billion out of six samples. The state explains it doesn’t have a threshold on algae toxicity levels, but advisories elsewhere range from six to 20 parts per billion, with 20 being the most common value. In 2010, SUNY College of Environmental Science and Forestry also collected algae samples and found levels at 41.82 and 98.83 parts per billion. “Algae blooms are not a new phenomenon, and reports of suspected algae bloom related illnesses are rare,” said Jeffrey Hammond, DOH spokesperson. The DOH recommends avoiding contact with all dense blue-green algae blooms regardless of measured microcystin concentrations, because other toxins (dermal and/or neurotoxins) may be present, and bloom density and/or toxicity can change rapidly. The department said there are currently no formal guideline levels for microcystin density in New York or the United States as a whole, and the DOH is still investigating published numeric guidance values and other measurable bloom characteristics for their use in issuing recommendations and advisories. |
Short-term perceptual learning in visual conjunction search.
Although some studies showed that training can improve the ability of cross-dimension conjunction search, less is known about the underlying mechanism. Specifically, it remains unclear whether training of visual conjunction search can successfully bind different features of separated dimensions into a new function unit at early stages of visual processing. In the present study, we utilized stimulus specificity and generalization to provide a new approach to investigate the mechanisms underlying perceptual learning (PL) in visual conjunction search. Five experiments consistently showed that after 40 to 50 min of training of color-shape/orientation conjunction search, the ability to search for a certain conjunction target improved significantly and the learning effects did not transfer to a new target that differed from the trained target in both color and shape/orientation features. However, the learning effects were not strictly specific. In color-shape conjunction search, although the learning effect could not transfer to a same-shape different-color target, it almost completely transferred to a same-color different-shape target. In color-orientation conjunction search, the learning effect partly transferred to a new target that shared same color or same orientation with the trained target. Moreover, the sum of transfer effects for the same color target and the same orientation target in color-orientation conjunction search was algebraically equivalent to the learning effect for trained target, showing an additive transfer effect. The different transfer patterns in color-shape and color-orientation conjunction search learning might reflect the different complexity and discriminability between feature dimensions. These results suggested a feature-based attention enhancement mechanism rather than a unitization mechanism underlying the short-term PL of color-shape/orientation conjunction search. |
README.md
node-microtime
Date.now() will only give you accuracy in milliseconds. This module calls
gettimeofday(2) to get the time in microseconds and provides it in a few
different formats. The same warning from that function applies:
The resolution of the system clock is hardware dependent, and the time may
be updated continuously or in ``ticks.''
Installation
npm install microtime
Usage
microtime.now()
Get the current time in microseconds as an integer. Since JavaScript can only
represent integer values accurately up to Math.pow(2, 53), this value will
be accurate up to Tue, 05 Jun 2255 23:47:34 GMT.
microtime.nowDouble()
Get the current time in seconds as a floating point number with microsecond
accuracy (similar to time.time() in Python and Time.now.to_f in Ruby).
microtime.nowStruct()
Get the current time and return as a list with seconds and microseconds (matching the return value of gettimeofday(2)). |
camp follower for learners of EnglishPowered by COBUILD also camp-follower
Word forms: camp followers
Definitions
1. countable noun
If you describe someone as a campfollower, you mean that they do not officially belong to a particular group or movement but support it for their own advantage. [disapproval] ⇒ ...the Tory leader's friends and camp followers.
Example sentences containing 'camp follower'
EmeraldShah was the standard devoted camp follower who would have ended up marrying her moviestar if he hadn't died on her.Pacter, Trudi YELLOW BIRDMegan's a camp follower , a good woman, she looks after her man.Grace, C.L A SHRINE OF MURDERS |
Month: April 2016
Marriage is the hardest thing anyone will ever do in their lifetime… most people don’t ever really master it…
Oh sure, people STAY together for a hundred years, but that isn’t mastering… many times that’s just accepting…
Perhaps the alternative is simply too frightening to carry out…it would mean we’d have to think again; make choices of our own, and accept consequences for our own behaviors… you know: the OTHER person isn’t there anymore, so we can’t blame them…
So we just… do nothing, squelch those dreams we had once upon a time, and go through the routine of life without any remarkable events, choices, or drama… Kind of like waking every morning, looking forward to going to sleep at night…
I have waited for so many years, for what? I’m not sure… It just seems accentuated sometimes, this sense that I am missing a very urgent place I’m supposed to be at, or a train that is waiting for me, or someone wants me to visit, but I don’t know who.
If occurred to me that it is the same exact feeling I feel about God. I have this relationship with an invisible being, who I am told love me and longs for me to be in this being’s realm—longs for all of us to be there. It is not unlike the way most people feel about God. We keep living, breathing, doing, waiting for that death, then, the expected life that comes eternal afterward. We keep cleaning and going about our business, wondering when the big day will show itself, when we get to meet our God, and ask all the questions that were unanswered, see everyone that left, and finally, we will get to really rest—they say, it will be rest like we’ve never understood, but longed for.
So we keep going, even if we sometimes feel very weary and tired of the grind, of the routine, of the unremarkable vapor of our lives…
Oh, but there is that routine, and there are those in it that look to you or they or whomever, and expect that routine, because it gives a sense of comfort, security, ease from the storms of life, and a grand but tumultuous plight of purpose. What purpose? I’ve already covered that, in short: I don’t know. But there have been a billion and one that have gone before us, and probably just as many that will be coming after us… so we keep it up. We glory in the grind, because we know even if we don’t know here, that there is something beyond “here” that we are working toward…
Maybe it isn’t all that bad; maybe we’ve have mastered marriage after all… |
Q:
JSF - create a generic confirmation page (dynamic navigation)
I'll try to explain my problem. I use the JSF 1.2 implementation of IBM in a very very rigid environment (company layer, and strict constraints -don't add library etc.-).
I want to create a simple page for confirmation that can be reused (kind of generic).
For example :
1-page1.jsp > click on button
2-pageConfirmation.jsp > 2 buttons Yes or No
3-click on No > go back / 3bis-click on Yes > go to someAction then go to page2.jsp
So I wanted to store in session the things I need, where I come from, where I want to go. But here's the problem : How can I invoke the action I want? The name is dynamic. Let's suppose I'm in the controller after I click on "Yes", I want to call the "myMethodAction" from its name which I stored in session. I thought about evaluating it using the expression-language api, but i'm blocked because I can't access the ELContext, and am not allowed to use the el package (el-api.jar).
To sum-up, after the click, I'm trying to invoke an action/method and then redirect to a page, instead of calling a page.
Do anyone have some magic ideas? Or am I just totally wrong?
Thanks in advance.
A:
You can create a fully independent managed bean ConfirmationBean and put it in the request scope. You can access it in the "parent" bean by under each the managed property injection facility or just create it yourself and put it in request map.
The first way requires lot of work in faces-config.xml if you want to associate it with lot of other beans, so I don't think this is very attractive.
The second way only requires a bit of (reuseable) code in the action method. I'll give an example:
public String submit() {
ConfirmationBean conformationBean = new ConfirmationBean();
confirmationBean.setOutcome("outcome"); // Set navigation case outcome where it should return back.
FacesContext.getCurrentInstance().getExternalContext().getRequestMap().put("confirmationBean", confirmationBean);
return "confirm";
}
and the confirm.jsf should have the "outcome" in a hidden field, e.g.
<h:selectBooleanCheckbox value="#{confirmationBean.confirm}" />
<h:inputHidden value="#{confirmationBean.outcome}" />
<h:commandButton value="confirm" action="#{confirmationBean.submit}" />
the action method of ConfirmationBean should look like:
public String submit() {
if (confirm) {
return outcome;
} else {
return "confirm";
}
}
or if you're a fan of ternary operators ;)
public String submit() {
return confirm ? outcome : "confirm";
}
|
Leafs’ Rookie Tournament – Game 2
By Randy Nicholson
September 4th, 2000
The Maple Leafs’ rookies appeared to be far more ready to play from the outset of last night’s match versus the Young Rangers. Virtually everyone in the line-up demonstrated considerably more jump than they had against the Hurricanes on Friday evening. Toronto’s passing and team play were also considerably sharper throughout. As a result, the game was far more entertaining one to watch.
The Leafs dominated the first frame from a territorial perspective but neither team was able to open the scoring. Toronto’s forwards were going hard to the net at every opportunity and several found themselves on top of or behind the beleaguered Rangers’ keeper. There were two notable occurrences in the 1st period from a physical standpoint. Enforcers Lariviere and Mallette squared off in a way that made it seem as though they had already done so on many previous occasions. In this instance, the Leafs’ Lariviere scored a very decisive win by TKO. Later in the period, Mallette (having returned following minor repairs) attempted to freeze the puck along the wall, clearly frustrating Mihail Travnicek in his attempts to work it free. With no whistle forthcoming, the bouncing Czech continued to hack away at the disk held in the Ranger’s feet until the big defender suddenly collapsed and went down as if he had been shot. Travnicek sheepishly turned and skated away – I’ll leave the other details of the incident up to your imagination. Through for the evening, this was certainly not a night to remember for young Kris Mallette.
The Rangers opened the scoring in the second stanza on the powerplay. The game then turned against the New Yorkers following a cowardly elbow delivered by Tommy Bolduc to the head of Peter Reynolds. Jacques Lariviere, assuming the role that he will almost certainly handle with St. John’s this season, became involved and proceeded to pound the Rangers’ goon into submission. Reynolds (having quickly recovered his senses) also sought to make Bolduc’s acquaintance but the dazed thug chose to cover up and would have no more. Insult was added to injury when the Rangers emerged from this fracas shorthanded for a full 5 minutes and the Leafs proceeded to grab the lead on goals by Boyes (nifty feed from Murovic) and Galbraith (crisp cross ice feed from Rourke). Galbraith made it 3-1 shortly thereafter, combining nicely with (perhaps) future linemates Delisle and Cereda.
New York cut the margin to one shortly before the end of the second period and then tied it up in the opening minute of the third. The game settled into a war of attrition as the building heated up and the ice deteriorated rapidly. Roughly two minutes from the end of regulation time (as both benches undoubtedly pondered potential shoot-out participants) Toronto settled the result with the Ponikarovsky-Vernarsky-Travnicek unit creating all kinds of mayhem near the Rangers’ goal before the Plymouth star snared a loose puck and buried the winner.
Goaltenders (Racine-Centomo) – Young Jean-Francois Racine played the entire game and was every bit as solid as Centomo had been during Toronto’s first game. He is considerably bigger than his QMJHL counterpart and stayed on his feet to a much larger extent. He seemed slightly fooled on New York’s 2nd and 3rd goals but generally played well and seems to be a promising prospect. The Maple Leafs suddenly seem to have an embarrassment of riches between the pipes.
Defensive pairing # 1 (Reynolds-Zion) – This duo had clearly been Toronto’ best during the Carolina game and was so again last night. Peter Reynolds was physical and tidy in his own end but didn’t stand out quite as much as he had on Friday evening. Jonathon Zion, on the other hand, improved markedly on the fine effort tuned in against the Hurricanes. Zion was dangerous on almost every shift and constantly generated scoring chances for himself and for his team mates. It wouldn’t be surprising to see this young wheelhorse approach 80-90 points with Ottawa in the OHL during 2000 / 2001. In order to succeed in the professional ranks, Zion may need to be paired with a much larger partner who can compensate for his size limitations in defensive coverage. That said, he has truly been a revelation in this tournament and is probably one of Toronto’s most exciting prospects.
Defensive pairing # 2 (Svoboda-Cote) – Petr Svoboda wasn’t nearly a feisty as he had been in Friday’s game but was perhaps even more dominating. He fairly oozes confidence with each movement and uses superior mobility to control every square inch of the defensive zone. The advance hype on this player was clearly spot on. 2000 draftee JP Cote made his tournament debut last night and was a willing physical participant, handing out a couple of hard hits. He tended to his defensive responsibilities efficiently and will be an interesting player to watch in the future if he can continue to improve his skating skills.
Defensive pairing # 3 (Rourke-Zavoral) – Alan Rourke played much more effectively than he had on Friday night. His positioning was infinitely better and he also made a heads-up play on Toronto’s 2nd goal. Vaclav Zavoral was simply outstanding again, showcasing mobility and puck skills not commonly seen is such a big player. He simply owned the front of Toronto’s net whenever he was on the ice with more countless Rangers’ attackers tasting his big blue glove just prior to landing unceremoniously on their backsides. He will almost certainly play in the NHL some day.
Forward line # 1 (Galbraith-Cereda-Delisle) – This line contained 2 of Toronto’s most improved players on the night. Lance Galbraith all but earned himself a deal with the Leafs, scoring two pretty goals while continuing to accept all fistic challenges as well. If paired with Cereda in Ottawa this year, Galbraith could become a household name. Luca Cereda was far more effective than he had been during the Carolina game. He seemed confident, poised and fully involved in the game from a physical standpoint. He generated numerous offensive chances and controlled the game’s tempo just as a former 1st Rounder is expected to do. Miguel Delisle wasn’t quite as noticeable as his linemates but earned 2 assists played an effective game at both ends of the ice.
Forward line # 2 (Murovic-Boyes-Warren) – Brad Boyes was also much more effective than he had been against the Hurricanes and was a constant threat to score when on the ice. He also appeared to be playing with a decided nasty streak and is surprisingly sturdy for a player who still has a great deal of growing to do. Expect a big season from Boyes with Erie of the OHL this year. Murovic is a large physical winger who was much more proficient with the puck than he had earlier shown. Morgan Warren, a QMJHL grad, made his tournament debut on this line and looked very comfortable. He is also a big player who moves well and who seems to possess a goal scorer’s instinct for finding high percentage opportunities to unload a very heavy shot.
Forward line # 3 (Travnicek-Vernarsky-Ponikarovsky) – All things considered, this may have been Toronto’s best line on the night and it was very fitting that they produced the winning tally as time wound down. Kris Vernarsky again turned in a sound performance and added a larger amount of offensive pressure to his repertoire. Travnicek wasn’t as aggressive as he had been against Carolina (the unfortunate Kris Mallette incident notwithstanding) but was much more effective from an overall perspective. He seems to possess good wheels, strong puck skills and has the potential to be a very interesting player when he concentrates on playing the game. Toronto’s best overall forward last night was Alex Ponikarovky. The big Ukrainian pounded puck carriers, forechecked, killed penalties and generally drove New York’s defensemen to distraction with an awesome combination of size, strength and speed. If the new coaching staff in St. John’s can help Ponikarovky to continue expanding his present offensive arsenal, he could arrive in Toronto much sooner than expected.
Forward line # 4 (Lariviere-Gagnon-Ondrus) – Jonathan Gagnon again demonstrated a very mature game, marked by sound positioning, intelligent use of his body and quick offensive thrusts when the opportunity presented itself. Ben Ondrus, though not as productive as he had been against the Hurricanes on Friday, showed speed, tenacity and dogged the puck all night long. A pro contract with the Toronto organization is likely in the offing for this free agent forward as well. Jacques Lariviere did little other than mead out punishment to New York transgressors but he couldn’t possibly have done a better job in this regard. Lariviere absolutely disassembled the Rangers’ two largest players with skill and precision unseen by Maple Leafs fans since Wendel Clark’s heyday.
Final thoughts: Although young players like Yakushin, Smith (and possibly Svoboda) are already set to make a concerted bid for employment on the blueline in Toronto, the Leafs also have a significant number of prospects developing behind these players. During this tournament, the promise shown by Reynolds, Zion, Zavoral, Rourke and others makes one wonder how the team can possibly find spots for them all. Depth breeds patience and it is a certainty that these defenders will be afforded time to learn their craft properly at the junior and minor professional levels before graduating to the NHL. The Maple Leafs’ organization now seems very far removed from the dark days of the past when raw kids like Benning, Boimistruck, Gill, Nylund, Iafrate and Richardson were simply thrown to the wolves in the absence of a better plan.
I had the distinct pleasure of attending last night’s contest with the greatest Maple Leafs fan that I have ever known, Mr. Ralph Nicholson (who also happens to be my father). I owe my life long passion for the team to this man and I will be eternally grateful for this wonderful gift. Thanks Dad! |
/*
* SonarQube
* Copyright (C) 2009-2020 SonarSource SA
* mailto:info AT sonarsource DOT com
*
* This program is free software; you can redistribute it and/or
* modify it under the terms of the GNU Lesser General Public
* License as published by the Free Software Foundation; either
* version 3 of the License, or (at your option) any later version.
*
* This program is distributed in the hope that it will be useful,
* but WITHOUT ANY WARRANTY; without even the implied warranty of
* MERCHANTABILITY or FITNESS FOR A PARTICULAR PURPOSE. See the GNU
* Lesser General Public License for more details.
*
* You should have received a copy of the GNU Lesser General Public License
* along with this program; if not, write to the Free Software Foundation,
* Inc., 51 Franklin Street, Fifth Floor, Boston, MA 02110-1301, USA.
*/
package org.sonar.server.organization;
import com.google.common.base.Strings;
import java.util.Random;
import org.junit.Rule;
import org.junit.Test;
import org.junit.rules.ExpectedException;
import static org.assertj.core.api.Assertions.assertThat;
import static org.junit.Assert.fail;
public class OrganizationValidationImplTest {
private static final String STRING_32_CHARS = "aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa";
private static final String STRING_64_CHARS = STRING_32_CHARS + STRING_32_CHARS;
private static final String STRING_256_CHARS = STRING_64_CHARS + STRING_64_CHARS + STRING_64_CHARS + STRING_64_CHARS;
private static final String STRING_255_CHARS = Strings.repeat("a", 255);
@Rule
public ExpectedException expectedException = ExpectedException.none();
private OrganizationValidationImpl underTest = new OrganizationValidationImpl();
@Test
public void checkValidKey_throws_NPE_if_arg_is_null() {
expectedException.expect(NullPointerException.class);
expectedException.expectMessage("key can't be null");
underTest.checkKey(null);
}
@Test
public void checkValidKey_throws_IAE_if_arg_is_empty() {
expectedException.expect(IllegalArgumentException.class);
expectedException.expectMessage("Key must not be empty");
underTest.checkKey("");
}
@Test
public void checkValidKey_throws_IAE_if_key_is_empty() {
expectedException.expect(IllegalArgumentException.class);
expectedException.expectMessage("Key must not be empty");
underTest.checkKey("");
}
@Test
public void checkValidKey_does_not_fail_if_arg_is_1_to_255_chars_long() {
String str = "a";
for (int i = 0; i < 254; i++) {
underTest.checkKey(str);
str += "a";
}
}
@Test
public void checkValidKey_throws_IAE_when_more_than_300_characters() {
String key = STRING_255_CHARS + "b";
expectedException.expect(IllegalArgumentException.class);
expectedException.expectMessage("Key '" + key + "' must be at most 255 chars long");
underTest.checkKey(key);
}
@Test
public void checkValidKey_throws_IAE_if_arg_contains_invalid_chars() {
char[] invalidChars = {'é', '<', '@'};
for (char invalidChar : invalidChars) {
String str = "aa" + invalidChar;
try {
underTest.checkKey(str);
fail("A IllegalArgumentException should have been thrown");
} catch (IllegalArgumentException e) {
assertThat(e).hasMessage("Key '" + str + "' contains at least one invalid char");
}
}
}
@Test
public void checkValidName_throws_NPE_if_arg_is_null() {
expectedException.expect(NullPointerException.class);
expectedException.expectMessage("name can't be null");
underTest.checkName(null);
}
@Test
public void checkValidName_throws_IAE_if_empty() {
expectedException.expect(IllegalArgumentException.class);
expectedException.expectMessage("Name must not be empty");
underTest.checkName("");
}
@Test
public void checkValidName_does_not_fail_if_arg_is_1_to_255_chars_long() {
String str = "a";
for (int i = 0; i < 254; i++) {
underTest.checkName(str);
str += "a";
}
}
@Test
public void checkValidName_throws_IAE_when_more_than_255_characters() {
String str = STRING_255_CHARS + "b";
expectedException.expect(IllegalArgumentException.class);
expectedException.expectMessage("Name '" + str + "' must be at most 255 chars long");
underTest.checkName(str);
}
@Test
public void checkValidDescription_does_not_fail_if_arg_is_null() {
underTest.checkDescription(null);
}
@Test
public void checkValidDescription_does_not_fail_if_arg_is_empty() {
underTest.checkDescription("");
}
@Test
public void checkValidDescription_does_not_fail_if_arg_is_1_to_256_chars_long() {
String str = "1";
for (int i = 0; i < 256; i++) {
underTest.checkDescription(str);
str += "a";
}
}
@Test
public void checkValidDescription_throws_IAE_if_arg_is_more_than_256_chars_long() {
String str = STRING_256_CHARS;
underTest.checkDescription(str);
for (int i = 0; i < 5 + Math.abs(new Random().nextInt(10)); i++) {
str += "c";
try {
underTest.checkDescription(str);
fail("A IllegalArgumentException should have been thrown");
} catch (IllegalArgumentException e) {
assertThat(e).hasMessage("Description '" + str + "' must be at most 256 chars long");
}
}
}
@Test
public void checkValidUrl_does_not_fail_if_arg_is_null() {
underTest.checkUrl(null);
}
@Test
public void checkValidUrl_does_not_fail_if_arg_is_1_to_256_chars_long() {
String str = "1";
for (int i = 0; i < 256; i++) {
underTest.checkUrl(str);
str += "a";
}
}
@Test
public void checkValidUrl_throws_IAE_if_arg_is_more_than_256_chars_long() {
String str = STRING_256_CHARS;
underTest.checkUrl(str);
for (int i = 0; i < 5 + Math.abs(new Random().nextInt(10)); i++) {
str += "c";
try {
underTest.checkUrl(str);
fail("A IllegalArgumentException should have been thrown");
} catch (IllegalArgumentException e) {
assertThat(e).hasMessage("Url '" + str + "' must be at most 256 chars long");
}
}
}
@Test
public void checkValidAvatar_does_not_fail_if_arg_is_null() {
underTest.checkAvatar(null);
}
@Test
public void checkValidAvatar_does_not_fail_if_arg_is_1_to_256_chars_long() {
String str = "1";
for (int i = 0; i < 256; i++) {
underTest.checkAvatar(str);
str += "a";
}
}
@Test
public void checkValidAvatar_throws_IAE_if_arg_is_more_than_256_chars_long() {
String str = STRING_256_CHARS;
underTest.checkAvatar(str);
for (int i = 0; i < 5 + Math.abs(new Random().nextInt(10)); i++) {
str += "c";
try {
underTest.checkAvatar(str);
fail("A IllegalArgumentException should have been thrown");
} catch (IllegalArgumentException e) {
assertThat(e).hasMessage("Avatar '" + str + "' must be at most 256 chars long");
}
}
}
@Test
public void generateKeyFrom_returns_slug_of_arg() {
assertThat(underTest.generateKeyFrom("foo")).isEqualTo("foo");
assertThat(underTest.generateKeyFrom(" FOO ")).isEqualTo("foo");
assertThat(underTest.generateKeyFrom("he's here")).isEqualTo("he-s-here");
assertThat(underTest.generateKeyFrom("foo-bar")).isEqualTo("foo-bar");
assertThat(underTest.generateKeyFrom("foo_bar")).isEqualTo("foo_bar");
assertThat(underTest.generateKeyFrom("accents éà")).isEqualTo("accents-ea");
assertThat(underTest.generateKeyFrom("<foo>")).isEqualTo("foo");
assertThat(underTest.generateKeyFrom("<\"foo:\">")).isEqualTo("foo");
}
}
|
{
"name": "fluent/logger",
"type": "library",
"description": "a logging library for Fluentd",
"keywords": ["log","logging"],
"homepage": "http://github.com/fluent/fluent-logger-php",
"license": "Apache",
"authors": [
{
"name": "Shuhei Tanuma",
"email": "chobieee@gmail.com"
},
{
"name": "Sotaro Karasawa",
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CONTENTS
Introduction
1 Healthy Lifestyle Versus Unhealthy Lifestyle
2 Knowing Your Body Inside and Out
3 Healthy Eating
4 Training Basics and Set-Up
5 Let's Get Started
6 Nutrition Plans and Training Sessions
7 Anatomy and Exercises
8 Release the Pressure: Massage and Stretching
INTRODUCTION
My name is Gavin, and I am a personal trainer. I created the Twelve Week Fitness and Nutrition Programme, tailoring one for women and one for men – both with amazing results.
The Twelve Week Fitness and Nutrition Programme for Women has been designed to show you how to change your body and lifestyle for the better in just 12 weeks. This book is for those who want to change, and with this programme change will be inevitable. But how much you change is up to you.
How does the challenge work?
I noticed that most other 12-week programmes available on the market showed very unrealistic 'before' and 'after' shots, completely unachievable for the average person. I wanted to design a simple, achievable programme that anyone could follow in their own home, and that would be believable and possible for anyone willing to give it a try. It was important not to have any of the photos retouched, so what you see in this book is 100 per cent real. No gimmicks, no airbrushing, real results.
We used a home gym, bike, home health checks (glucose test, cholesterol test and blood pressure kit), other health tests readily available on the internet (fat percentage monitor, callipers, tape measure and peak flow meter), bleep tests, plumb line to check posture, and a home-made photo studio.
There are over 55 workouts in this book, with pictures of every aspect of the training, plus weekly pictures of Alison herself to show her progress throughout the programme. Over 80 of the exercises performed in this book are illustrated, each with a label explaining its purpose and how to perform it effectively.
Will the 12-week programme work for me?
The simple answer is it will work for anyone who wants to give it a go. Having done it herself, Alison is living proof that it works.
Let me now introduce you to Alison. I chose her to complete the programme as she is fairly typical of someone who wants to look and feel good, lose a bit of weight and become more toned. She works in a leading spa and knows how important it is to look after yourself. With irregular shift patterns and little spare time, however, she found going to the gym difficult, although she did play volleyball once or twice a week.
When I asked Alison if she would be my model for the 12-week challenge, her immediate reaction was a definite no. However, when I offered to give her the final say on the book after she'd completed the challenge, Alison finally agreed. And I'm delighted to say that she was over the moon with the results.
I needed to start Alison's training slowly and gradually build it up as, like most people, she'd had no previous experience of training. We began by introducing her to full body workouts with weights, and by gradually upping her walking to running. I then chose to incorporate weights to give Alison some shape and tone. The cardio training improved her fitness levels and decreased body fat. Finally, I introduced circuit training to reduce her body fat further, improve her cardio and increase her muscular endurance.
Although the training programme was a factor in getting Alison's body into shape, it was just as important for her to follow a sensible nutrition plan. Without following the nutrition plan, the results would not have been so impressive.
Injury and disclaimer
Muscles and injuries are my field of expertise, but before you begin any hard and strenuous exercise you should consult a GP. This is only to have reassurance from the medical field.
01 HEALTHY LIFESTYLE VERSUS UNHEALTHY LIFESTYLE
This book is here to show you the truth behind poor fitness programmes, faddy diets, fake photos and imagined results. To achieve your ultimate goal it takes effort, hard training, a healthy balanced diet, lifestyle changes and commitment.
In this chapter we look at how many times you will be training a week, and look behind the scenes at Alison's training plan. We shall also be taking a quick look at why Alison decided she wanted to change both her body and her lifestyle.
Alison's progress is shown through weekly photos, and weekly fitness and health tests. You will be guided step by step through all the training sessions, training principles and exercises in her personal diaries.
BEFORE THE CHALLENGE
What was Alison's lifestyle like before taking the challenge?
'Although I have quite a small body frame, at the age of 18 I gained weight by gorging on sweet things and tortilla chips. Combine this with eight years of sitting full time behind an office desk, and the result was a considerable amount of cellulite and chubbiness around my hips and thighs. Eventually this crept up to my waist too. I decided to join an outdoor pursuits club, eat fairly sensibly and work out playing volleyball a couple of times a week. However, I never really shifted much weight.
'I then decided to change my career path, which involved irregular shift work. This made it really hard to form regular eating and fitness routines. Eventually I had to give up my fitness club as it clashed with my work shifts. I would work most weekends, and never had quality time with friends and family. It wasn't long before I became very unhappy with myself.
'I suffer from asthma and it can be triggered by vigorous exercise, so I never really pushed my body past any pain barriers. My view was when I felt tired, I would stop. However, now I realise that the fitter I am, the less I'm held back by my asthma. Now I feel so much healthier, and it is all thanks to Gavin and the Twelve Week Fitness and Nutrition Programme for Women.'
How did Alison feel about the way she looked and felt?
'I felt so ashamed of myself and the damage I had done to my body – especially my thighs and general health. With excess weight and cellulite, I never felt confident wearing a bikini, and when Gavin asked me to wear one to show my progress in this book, I immediately said "NO!"
'I was self-conscious about my body and never liked the shape of it, particularly the flabby bits. I was often tired and exhausted, and always put this down to working too much and doing shifts with silly hours. I thought this was normal and that this was how everyone felt, but now I realise it was because I was unfit, unhealthy and stuck in a rut.
'I never gave my posture any consideration at all, I thought my body was the way it was because it was supposed to be like that. However, I did notice a considerable difference to my neck area after working for eight years at a desk with incorrect ergonomic desk settings – my neck curved, forming a slight hump. Also, I suffered from regular lower back pain.'
What did Alison used to eat?
'I didn't think I had that bad a diet before starting the 12-week programme. I like my sweet foods and would enjoy these as a comforter. I would always have breakfast, but either toast or cereals that are meant to be good for you. But I've since found out that they are high in sugar.
'As I am allergic to dairy I have never eaten any dairy products, so that was never too much of an issue with me. For lunch I would eat a sandwich or food provided for me at work. These meals tended to be high in carbohydrates, such as chips, jacket potatoes or pasta, and I would always finish with a sweet pudding of some sort.
'Again, I would snack during shifts with little cakes, sweets and crisps, and for dinner I enjoyed eating pasta and quite hearty and simple foods at home. However, when I was on shift work, I would eat pretty much the same as lunch. I love to bake and so if I had a sweet craving, I would bake something sweet and devour the lot. Again, I know that this is one of my biggest downfalls.
'I thought my diet was normal, but these foods eaten regularly over a period of 10 years or more made me overweight and extremely uncomfortable. Since doing my challenge, my diet has become much more balanced and varied thanks to Gavin's recipes.'
BEHIND THE SCENES
This is as real as it gets. By taking you into Alison's life, with real pictures and results, this book shows you that you can do anything you want if you put your mind to it.
I find it hard looking through the various health and fitness books and magazines that show these amazing results in just two weeks. These books promise you the earth, and to follow their diet normally consists of you following a bodybuilder's pre-contest diet. Of course this type of diet works, but trust me, I have trained a fair few amateur bodybuilders in my time and they do not follow this type of diet all year round.
Even now, you can see 'before' and 'after' pictures that are just unrealistic. They either look like they are completely different people, heavily airbrushed, or you can see that the photos have been taken after a far greater length of time than is claimed.
On a serious note, it is never good to lose weight too quickly as your body needs time to adapt to its new routine. Remember, with the yo-yo diet you will always end up putting on more body fat than you first started with.
Fake tan or real tan?
I am against the use of fake tan in our photos as it goes completely against our ethos of no gimmicks. Alison has never used fake tan as she prefers the sun. The reason why you can see Alison becoming more tanned week by week was because we trained outdoors, where possible, during the summer months.
Remember, the sun is really vital for a healthy lifestyle and it gives our body lots of vitamin D. This is essential to help absorb and use calcium within our bodies, and it helps our immune system. Too much sun, however, can damage our skin and cause health concerns, so it is really important to use sun protection when you are outside for long periods or if UV levels are very high.
Real pictures or airbrushed pictures?
I need you, as the reader, to understand what it actually takes to get into shape, and if we ended up airbrushing any of the pictures we would be cheating not only ourselves but also you by showing something that cannot be sensibly achieved.
The style of these pictures is based on the photos you normally see in fitness magazines. The difference with these photos is that when you look closely, you will see Alison's flaws and blemishes – no airbrushing. These pictures are taken before and after Alison completed the 12-week challenge. What a difference.
Photographs
We chose to take photographs weekly to show you exactly what happened to Alison's body and what could happen to yours. Also, by taking weekly photos we can prove that the before and after photos were not separated by a longer period, so that you can follow Alison's progress with accuracy. Alison's photo was taken weekly and taken at approximately the same time of day to give you the truest results possible.
I decided not to use a professional photographer, but to take the photographs myself. This provides you with realistic view of Alison, as she has no special lighting or make-up to hide behind.
SUPPLEMENTS
I'm not sure why so many books say you have to drink meal replacement shakes and/or use supplements to reach your dream physique. That is a load of rubbish, and it angers me because this is not the case. You can achieve the body you want without any supplements, as Alison has in this book and I did in the men's book.
If you do choose to take supplements alongside your fitness and nutrition plan, please buy the best quality ones you can. I'm not against supplements, just the misuse of them. If you use them sensibly, they can aid in achieving your dream physique, but only if used alongside a balanced and healthy diet (or if you have a deficiency of some sort). Provided they are accredited, you should achieve excellent results.
In the next chapter, you will get to know your body inside and out, by recognising your body's health signs. You will start to understand how a poor diet or deficiency in vitamins or minerals can affect you. If you are suffering from a deficiency, then by all means either try eating the right foods or take supplements. However, following the 12-week programme should prove to you that you don't have to use supplements and protein/meal replacement shakes to get to where you want to be. It just takes the right training, nutrition, commitment, motivation and determination, all of which have to be fun.
FOLLOWING THE BOOK
Use this book and the training diaries as guidance and reference, to show you how hard you should train throughout the 12 weeks. You will be able to note down in your own training diary what you have been doing, the times you have been training, the weights you have been lifting, training RPE (rating perceived exertion), and so on. When following the workouts, please follow the exercises step by step to see what to do first. The training diary is your very own fitness programme, which you can take everywhere – even on holiday.
Alison used the training diary as a progress report showing what she was running or lifting, so the next time she attempted to do the same exercise she would always try to improve on it no matter how small the difference.
At the start of every week's training overview, you can jot down your feelings in your own personal diary. You will also notice the health tests you need to take in order to monitor your progress every week, and you can compare your results next to Alison's if you like. There are monthly tests for your glucose and cholesterol levels, postural analysis, etc., as well as the weekly tests of measurements, weight, body mass index (BMI), etc.
TRAINING
You will begin your training by exercising just three times for the first week. As the weeks go by, the number of training days will increase. I have done it this way to prevent overtraining, and to give you plenty of rest days so that your body can recover.
Near the middle, and towards the end of the programme, I have used shock tactics to try and get the most out of your muscles. You will also notice the mileage on the running and cycling picks up throughout the 12-week programme. This should enable you to comfortably run 10km (6.2 miles) at the end, as well as easily cycling over 15 miles.
How many times will you exercise?
In total, Alison exercised 57 times in the 12 weeks, exercising on average a little over four times a week, although it varied as the weeks went by. In the first week it was only three times, and by the end of the programme she was exercising up to seven times a week (which included dog walking).
On average, your training per week will be:
2 × cardio
1 × weight training
1 × circuit training
What exercises do I do?
You have a choice of over 80 exercises included in the book, with details of which specific muscles are being used. Although some of the exercises aren't utilised in the training, I have kept them in the book to give you as much choice and knowledge as possible on how to target specific muscles. Remember, variety is what we need.
How many rest days?
On average you will have at least two days off each week. Alison had about 28 rest days over the 12 weeks.
How long are the workout sessions?
The average time for the workout was 1 hour 2 minutes. Of course, this is an average. There were short training sessions of 20 minutes and long sessions of up to five hours (walking). Alison usually worked out either at 10.00 a.m. or 6.00 p.m., depending on her work shift patterns and days off.
Holiday and training
It is still possible to be good, eat well and train hard when you're on holiday. You can still exercise while you're away. Depending on the holiday, you can walk a lot, and most hotels have some sort of fitness suite you can use. Look at Chapter 3 on healthy eating to learn how to choose the right meals when you eat out.
Cheat days, training and nutrition
The purpose of the nutritional programme is not about dieting or dictating what you can and cannot eat. Its aim is not to reduce the amounts of food you eat, or even to deprive you of vital carbohydrates or fat, but to show that you can achieve a good physique by following a healthy plan that contains all your nutritional requirements.
When doing the fitness programme, Alison listened to whether her body was telling her if she was too stressed or overdoing things. You need to take these signs on board and change how you behave. This is why you have so many rest days at the beginning, to prepare your body for all the training you will undertake over the 12 weeks.
Training through all conditions
You may come up with all sorts of excuses why you can't train, but when you really want something badly enough, nothing should stand in your way.
Setting goals
I always tell my clients the importance of setting goals. This will motivate you all the way to the end, and push you to limits you might never have thought possible. When choosing your goals you should aim big, such as being able to run 10km. You should then have lots of little goals in between to keep you motivated and on track, like having mini markers every 2.5km.
Alison's big goal was to get the best results possible in the 12 weeks, and her little goals were all the training days during those 12 weeks.
You are reading this book because you have chosen your big goal. Use everything within this book to guide you to your goal and support you all the way.
How do you get through the training on bad days?
The best ways to keep training through those tough days are never to lose your sense of humour, to train with a friend or a training partner, and to lift your spirits by remembering why you are doing this challenge in the first place. I advised Alison that she should train through rough days by thinking of the end result. It is also a good thing to train with other people as much as possible so you can motivate each other.
Never give up on the bad days. Having a training partner really does help you get through it.
DOMS – delayed onset muscle soreness
Often felt 24 to 72 hours after exercising, DOMS can cause pain, discomfort, stiffness and strength loss, which generally subsides within two to three days. Although the precise cause is still unknown, a theory recently developed states that DOMS is caused by the breakdown of muscular fibres. This is particularly apparent in strength/resistance programmes. The breakdown occurs due to stress and allows the muscles to grow stronger.
Try not to worry if you have DOMS. When you read through Alison's diary you will see she suffered from DOMS on a regular basis.
Remember these simple steps to help combat DOMS:
1.Stretch between sets while exercising.
2.Stretch at the end of the training session.
3.Stretch the muscles suffering from DOMS at least 6–12 times a day.
4.If you're really sore, do not exercise your muscles but take a day off to allow them to recover.
Overtraining
We start nice and slowly with the training to prevent overtraining. You don't want to exhaust your body so you won't be able to complete the 12-week programme. That is why the first three weeks are nice and easy, with the workouts gradually increasing in intensity over the 12 weeks.
Overtraining comes from training beyond the body's ability to recover. It can come from training too hard or too long without the adequate recovery and rest. If left too long this will backfire – it will decrease your performance in training and you will start to lose your physique.
The signs of overtraining:
•Feeling tired and drained.
•Lack of energy and the feeling of not wanting to train.
•Pain in your muscles and possibly joints.
•Drop in performance – diminished power, speed, strength, etc.
•Lack of concentration.
Treating overtraining
The only way to counteract overtraining is to stop all training and exercise, and rest for at least three days, or until you feel that your body and mind are functioning properly. When you rest, remember that it should be complete rest, and you should drink plenty of water and eat a little more food than normal. This will help your muscles recover back to their full capacity, and then you are ready to resume training. When you do go back into training, make sure that you take it easy for the first week and then gradually increase your performance.
02 KNOWING YOUR BODY INSIDE AND OUT
It is important to know your body inside and out. What is normal for you may not be normal for someone else, and vice versa. Everyone can say they have noticed things about their body that were not normal for them at one time or another. Your body talks to you all the time, perhaps only in subtle measures, but by learning to read these signals it will enable you to act on anything that may be upsetting your well-being or disturbing your equilibrium.
The signs may be small, and you may feel that they are even unimportant, like having yellow fingers, for example. This could simply be a result of nicotine discolouration – however, it could also be a warning sign for a disorder in your liver or lungs. Try not to take anything for granted.
Knowing how to differentiate between these small signals before they turn into the actual symptoms of a disorder is a delicate matter, and should not be rushed. The following information is an easy reference guide to highlight some things that may be troubling you, and how you can watch out for signs of poor health in your own body.
TONGUE
We can detect a lot about the health of a person by looking at aspects of their tongue, such as changes to the shape, size, colour, texture and coating. In fact, the tongue is still used today in Chinese medicine to help diagnose various health concerns. The tongue is covered with several types of papillae or nodules that continually shed and grow like hair, making it a great source of information about our health.
This is a guide for a healthy tongue:
•Size and shape – normal and proportionate to the body
•Colour – salmon or pinky red shade
•Texture – smooth with no marks or cracks
•Coating – thin, white, moist coating across the whole tongue
Week 1 – This is my own tongue at week 1 in the 'for men' 12-week programme. Please note the teeth marks on the side of the tongue and the slightly red tip. Both of these signs indicate poor nutrition, something that the 12-week programme can help alleviate by showing you how to eat a healthy balanced diet.
Here are some things to look out for when investigating your tongue. These could be caused by different conditions or could well be an indication of possible problems within certain body systems. Remember, this is just a guideline.
Size and shape
Big and unusually red – the protective papillae could be being damaged, for example, by teeth or dentures rubbing on the tongue.
Swollen – this could be due to poor digestion. For swollen sides of the tongue, it could be that the liver is being overworked, or there is a problem within the gallbladder.
Colour
Unusually red – possibly acute fever. If it is also smooth, it may indicate a vitamin B12 deficiency or an intestinal disorder where nutrients are not being adequately absorbed.
Red tip – indication of depression, a lack of sleep or stress.
Pale – possible lack of nutrients within the body such as vitamin B12 or folic acid. It may also be caused by a hormone imbalance.
Purple – poor circulation, poor nutrition or a lack of vitamin B-complex and minerals.
Texture
Peeling – dry mouth or a deficiency in vitamin B.
Teeth marks – normally occurs with a swollen tongue and could suggest digestion problems.
Scrotal tongue – an indication of an infection or poor nutrition.
Groovy tongue – something people are usually born with, and may not be noticed right away. It tends to become more noticeable as you age.
Coating
White – indication of the recovery from a recent fever or a poor diet lacking in fibre.
Black – possible reaction to antibiotics or to stomach medication. Poor oral hygiene, smoking, excessive use of mouthwash, infection, digestion or poorly managed diabetes may also cause this.
Brown and yellow – trapped bacteria and food or excessive smoking and coffee. Yellow coating is normally seen with a red tip.
TEETH AND GUMS
We all want those pearly white teeth and healthy gums to give the biggest and best smile imaginable. As a rule, I will usually brush my teeth twice a day, but please note that if you are following the information below, visit your dentist when it is next convenient.
Here are some things to look out for when investigating your teeth and gums. These could be caused by different conditions, or could well be an indication of possible future dental problems, so please consult your dentist if you have any concerns at all.
Teeth
Sensitive – caused by the thinning of your enamel layer (the outer layer that protects your inner dentine), which causes the dentine underneath to become exposed. Dental erosion, gum recession, gum disease, cracked tooth, tooth fillings and teeth bleaching can all lead to sensitive teeth.
Movement – there is a natural tooth movement that occurs throughout your life. It could be due to a tooth that is about to fall out, trauma, advanced gum disease or, if you are missing a tooth, the teeth on either side can move to fill in that space.
Discolouration – an indication of a poor diet, or caused by drinking coffee, soft drinks, tobacco, poor dental hygiene, disease, medication, trauma, advanced ageing, or choosing the wrong toothpaste.
Gums
Pain – this could be due to an injury, dental disease, tooth decay, scurvy, vitamin B deficiency, iron deficiency, Behçet's or Reiter's Syndrome.
Swelling – could be an indication of gum infection, monilia, oral fungal infection, gum disease, gingivitis, poorly fitted dentures, toothpaste or mouthwash allergies. It could also be a possible sign of malnutrition.
Bleeding – this could be due to trauma, disease, mouth sores, systemic conditions, pregnancy and hormonal changes, medication, and vitamin C and K deficiencies.
These are my lips before and after my 12-week programme. You can see on week 1 I had dry and slightly cracked lips but by week 12 I had supple and smooth lips.
LIPS
Dry and cracked lips could be caused by external factors such as cold weather, or may be a symptom of dehydration or a nutritional deficiency.
EYES
Your eyes are a big give-away and say a lot about you, how you are feeling, and ultimately how healthy you are. As an organ, the eyes are a great source of information for detecting those early signs of ill health. This is why your doctor will still occasionally examine your eyes when you visit.
Our eyes have more than two million working parts, which make them the second most complex organ in your body (the first is the brain), and while some say eyes are the windows to the soul, others have a more practical view.
Red and/or bloodshot – small blood vessels in the eyes become inflamed and dilated which causes bloodshot eyes. This may be caused by, or is an indication of, eye-strain, fatigue, colds, allergies, ocular rosacea, or a deficiency in vitamins B2 and B6 and amino acids commonly found in protein.
It is important to seek medical advice if you are suffering from bloodshot eyes along with any of these symptoms: severe headache, blurred vision, mental confusion, nausea/vomiting, or if you are seeing halos around lights. This may be an indication of an attack of acute glaucoma (a sudden increase in eye pressure).
Yellow eye – if the whites of your eyes turn yellow it could be a possible indication of a liver problem such as jaundice, gallbladder concerns, Gilbert's syndrome, sickle cell anaemia, pancreatic cancer or yellow fever.
Dry eyes – this condition occurs when the eyes don't produce enough tears to keep them moist. It is very common in women, especially after the menopause, due to the body's reduction of oestrogen.
This could also be environmental, for example, due to windy, dry or hot air, or air conditioning. A sluggish thyroid, constant contact lens usage, a deficiency in omega-3 and omega-6, or a reaction to prescriptive and non-prescriptive drugs can also cause dry eyes.
Watery eyes – too many tears being produced could be linked to allergies, a deficiency in vitamin B2 or ocular rosacea.
Bags under the eyes – puffy pouches of skin under the eye. This is common as the skin around the eye ages and loses elasticity. Depression, insomnia or deprived sleep, crying, a high level of salt intake, a sluggish thyroid, fluid retention, kidney problems, or a bad reaction to medicine can encourage bags under the eye area.
Circles under the eyes – these could be indications of sleep deprivation, digestive problems, sluggish liver, eczema or allergies.
Bulging eyes – possibly due to an overactive thyroid. It is important to visit your doctor if you suspect this.
Yellowish lump/bump on the cornea – if you notice these small yellow lumps, don't worry, they tend to be age spots called pinguecula.
Spots on the eye – red spots on the whites of your eyes are usually blood vessels that have burst. It is normally caused by forceful sneezing or coughing, high blood pressure or injury.
NAILS
Your fingernails and toenails actually count as part of your skin, and are another great way of highlighting a number of medical and nutritional conditions. Nails are made of protein (keratin) and contain less water than skin, which makes them harder and protects the ends of the fingers and toes.
Fingernails take around four months to grow out, while toenails take at least six. If your nail growth is slower than average, it is possible that you have a fungal infection or a nutritional deficiency such as a lack of iron.
Healthy nails have the following characteristics:
•Texture – smooth, no ridges, thickness or cracks
•Shape – no exaggerated curving up or down at the ends
•Nail bed colour – pink
•Colour of nails – white
Here are some things to look out for when investigating your nails.
Texture
Horizontal ridges – these go from side to side across your nail and can be an indication of a thyroid concern, stress, vitamin B deficiency, or the result of a nail injury that has stunted nail growth.
Vertical ridges – these go from the nail bed up to the tip. They may be due to nutritional disorders, a lack of iron, or a kidney disorder.
Pitted nails – this could be caused by lack of vitamin C, psoriasis or deficiency in protein, and is a common sign for autoimmune disorders.
Thick nails – this could be a result of poor circulation, injury, fungal infection, poor diet or diabetes.
Rough nails – if they have a sandpaper-like texture, rough nails could indicate a skin or hair disorder such as psoriasis or eczema.
Brittle or cracked nails – often this is due to the use of harsh cleaning products, a thyroid disease, iron deficiency, vitamin A deficiency, or a lack of calcium.
Looking at my thumbnail from week 1, you will notice that I have vertical ridges across the nail and a horizontal ridge at the top. This indicates nutritional deficiency.
Shape
Nails curve upwards (resembles a spoon) – could be a possible nutritional deficiency, a lack of iron, or a vitamin B12 deficiency.
Nails curve downwards (clubbed nails) – could be an indication of bowel disease, liver disease or a lack of oxygen in the body. Once this condition occurs, it is normally permanent.
Nail bed colour
Blue – may be caused by a lung disorder.
Yellow – sign of a heavy smoker, jaundice or yellow nail syndrome (this is a rare condition however).
Pale – possible sign of anaemia.
White spots – may be due to nail separation from the nail bed, nail warts, zinc or calcium deficiency, or systematic conditions that affect the skin, lungs and other organs.
HAIR AND SCALP
The hair defines the overall health of a person like no other part of the body. You could say that our luscious locks are a barometer of our general health. Hair condition is a true reflection of the nutrition it receives from the scalp – so the better the diet, the better the hair condition.
Hair is made up from protein (keratin) and minerals, which go through the hair growth cycle. The hair has a growth phase, followed by a resting phase, and then a shedding phase. It then repeats the cycle.
When we look at hair, we are looking at its condition, texture and volume to gauge how well our bodies are nourished.
Here are some things to look out for when investigating your hair.
Condition
Dry scalp – this could be due to the environment, hard water, poor diet, or the improper use of hair products.
Flaky scalp/dandruff – dandruff is not contagious and is not usually a serious problem. Some cases of excessive dandruff with intense itching and patches of flaky skin elsewhere on your body are most likely to be a form of eczema.
A flaky scalp may be caused by, or is an indication of, a fungus (malassezia), hormone changes, stress, neurological disorders, infrequent shampooing, skin ailments (psoriasis or infections), or the improper use of hair products.
Brittle and split ends – could be due to the environment, a poor diet, lack of protein and essential fatty acids, thyroid disease, menopause, excessive washing and drying, using bleaching and dying products, iodine deficiency, pregnancy, or the improper use of hair products.
Volume
Thinning hair/hair loss – this is normally determined by our genes and the ageing process, but may also be caused by a poor diet, lack of iron, or possible thyroid disease.
Texture
Dry – this can be an indication of a poor diet, the environment, lack of protein and essential fatty acids, thyroid disease, menopause, excessive washing and drying, using bleaching and dye products, iodine deficiency, pregnancy, or the improper use of hair products.
Greasy/oily – occurs due to an overproduction of sebum, a waxy substance from the sebaceous glands, which keeps the hair supple, soft and waterproof. Fine hair tends to be greasier due to having more sebaceous glands. It may also be caused by genetics, the improper use of hair products or a lack of regular hair cleaning.
SKIN
Our skin is a reliable indicator for assessing general health as it is quite obvious when a person is run down, tired or ill by simply looking at their skin. Just think of all those skin creams and serums produced and marketed to millions of people across the world, claiming to dispel aged or tired looking skin. A good routine and a healthy, balanced diet are the basis for picture-perfect skin.
Our skin protects us from the environment, provides a unique barrier to infection, and helps excrete waste and toxins from within the body. It regulates and maintains a healthy balance of fluids and minerals, and is of course the source of our sensory receptors for touch. It is the largest organ of the body, and is indirectly linked to almost every part of your body, except the eyes and teeth.
Here are some things to look out for when investigating your skin.
Colour
Pale – could be an indication of anaemia or iron deficiency.
Blue tone – may be caused by oxygen deficiency in the blood, exposure to cold temperature, lung disease or heart disease.
Yellow tone – could be jaundice, the consumption of too much beta-carotene (foods such as carrots), or too much vitamin A.
Grey tone – can be caused by smoking, a sluggish liver, cardiovascular disease or feeling unwell.
Red tone – rosacea, over-exertion, inflammation or burns can contribute to a red skin tone. Caught in the early stages, rosacea may cause flushing or blushing, but can progress to permanent redness. The rash consists of tiny pimples as well as dilated blood vessels under the skin and may be found on the face and body, which can cause an itching and burning sensation.
Texture
Dark patches on the skin – possible indication of diabetes and insulin resistance, a hormonal disorder, or an adrenal gland concern.
Scaly rash – can be an indication of psoriasis, an infection or emotional stress.
It is common to find random lumps and bumps either on top of or beneath the skin surface from time to time, and most of these are harmless. Some, however, are not. If you notice a change in the size or shape of a lump or bump do not hesitate to see your doctor. Early detection of any pre-cancerous or cancerous cells will help treatment. Listen to your body.
Facial skin
We get oily and dry skin on both our body and face. Here are some things to look out for when investigating your facial skin more closely.
Colour
Rosy cheeks – these can be due to a hot flush, over exertion, rosacea, sun damage, or an autoimmune inflammation disease.
Dark patches – these can result from pregnancy, sun damage, a reaction to medication or contraceptive pills, or indicate high levels of oestrogen.
Texture
Oily/greasy – caused by overproduction of sebum, a waxy substance from the sebaceous glands. This could be an indication of stress, pregnancy, hormone imbalance, medication, genetics, or poor diet (high intake of sodium, sugar and saturated fat). The improper use of cosmetic products or a deficiency in vitamin B2 could also cause an outbreak. It is not all bad news, however; your natural sebum slows down the signs of ageing.
Look at the amazing difference 12 weeks can make to your skin with the right nutrition, cosmetics and advice.
It is important to highlight the difference between dry skin and dehydrated skin.
Dry skin – this lacks the oils and moisture to keep skin supple and regulated. If your face never shows an oily shine and you've never even had a pimple (let alone acne), you are most likely to have normal to dry skin. Dry skin may be caused by genetics, or you may be deficient in essential fatty acids (omega-3, omega-6 and omega-9) and/or vitamins A and B. Hormones, skin disorders such as eczema, the environment, and the improper use of cosmetic products could also dry your skin.
Dehydrated skin – this is caused by a lack of water within the cells of the skin. If you have had visible pores, especially around your chin, nose or eyebrows and are prone to spots, but your skin has a dry and scaly appearance, you probably have dehydrated skin. It could be due to dehydration throughout your body, skin disorders (eczema), the improper use of cosmetic products or the environment.
Combination skin – this is characterised by oily patches in certain areas and dry/dehydrated areas in other parts of your face. The normal areas for the oily patch are known as the T-zone: the forehead, nose, cheeks and chin. This is due to these areas having more sebaceous glands than other areas of the face, like the eyes and jaw line. With this combination skin type, awareness must be given to the cosmetic products that you use so that you do not aggravate the problem areas further.
Sensitive skin – thin or fine-textured skin reacts quickly to hot and cold temperatures, and so is easily affected by the environment (sun burn and wind chills). This skin type is usually dry and delicate, and prone to allergic reactions. Again, awareness must be given to the cosmetic products you use so as to not irritate the skin.
Skin care routine
There are a lot of things you can do to keep your skin healthy, feeling fresh and soft, and looking young. Maintaining a healthy diet, getting enough exercise, staying hydrated, avoiding any sun damage to the skin, and having low stress levels are all things that aid in keeping skin healthy. Following a skin care routine can also help. The skin care cycle has three main steps that should be followed daily to ensure a truly glowing complexion.
What is cleansing?
Throughout the day your skin is exposed to all kinds of things that clog up your pores, such as exhaust fumes, pollution, bacteria and dirt. Your skin naturally loses dead cells, excretes sweat (laced with toxins that your body is pushing out) and excess sebum.
By the end of the day, all this grime lies on the top of the skin and needs removing. When you cleanse, you remove this build-up. Oil-based, clay and scrub cleansers will also remove the top layer of dead skin.
What is toning?
This step is so simple and so often overlooked. Ultimately it is crucial to balance the skin, add nutrients and increase hydration. Toning removes any remaining grime left by the cleanser (which is especially important with oil-based cleansers), and will balance the pH of the skin. It will also aid in the tightening of pores, and helps the skin absorb oils more effectively.
What is moisturising?
This is the most important step in the cycle, and helps keep skin young and soft. Think about a piece of leather, for example. Adding oil keeps it from drying out, losing vibrancy and wrinkling. Cleansing removes the skin's natural oils on dry skin; on oily skin it signals to the skin to stimulate more oil production often causing overproduction. By not replacing these oils, the skin must work harder to balance itself.
A moisturiser is not just oil, though – it should be a blend of good quality ingredients, as it sinks into the skin. Using a cheaper alternative often means cheaper ingredients that will have a long-term negative effect on the skin's appearance.
CELLULITE
What is cellulite?
Cellulite is subcutaneous fat within fibrous connective tissue, but the term 'cellulite' is often used to describe the dimpling appearance of the skin that can represent an orange-peel texture. This is caused by fatty deposits that sit just below the skin. Cellulite generally appears in the thighs, buttocks and abdomen, and can affect both men and women.
What causes cellulite?
There are a number of theories, but the cause is not fully understood. Here is a list of common causes:
•Diet – a poor and unbalanced diet, generally high in fats and carbs.
•Lifestyle – an inactive/sedentary lifestyle.
•Genetics – we inherit our parents' genes.
•Hormones – hormones regulate our body.
See the reduction in cellulite from following the 12-week programme, and with a little help from the cellulite and lymphatic massages (see here).
How did Alison get rid of her cellulite?
In addition to massage, Alison used an exercise programme that accelerates the breakdown of cellulite. Below are some methods for achieving the best results:
•Skin: regularly scrub the area of cellulite then moisturise your body. Rub and massage area.
•Diet: healthy and balanced; large variety of foods, herbs and spices; drink at least eight glasses of water a day.
•Exercise: any form of fat-burning exercises; become more active; use the myo stretch routine (see here) weekly.
•Massage: cellulite massage; lymphatic massage; muscular massage.
You need to break down the cellulite (with your hands), eat healthily to lose weight, and then exercise to increase your blood flow, all of which will get rid of the unwanted cellulite. If you can combine these together as Alison did, then you will achieve similar results.
LOOKING AFTER YOUR BODY
With all of the information you have just gained, you may now be wondering what you can do to help yourself.
One thing you may have noticed is that poor nutrition – lacking in vitamins and minerals – plays an important role in giving signs of poor health. By changing the way you eat, and by choosing a rounded diet that is nutritious and high in vitamins and minerals, your body will return to full health.
For any health concerns that you may have, you can help yourself in many ways, ranging from homeopathic remedies and supplements to holistic therapies. Whatever concerns you may have, remember there is nothing too big or too small for your GP. They are there to help you.
TAKE CONTROL OF THE BASICS
When we look at the basics for health, we are looking at the situations that we face every day of our lives. How we handle stress, how we overcome tiredness, and how we get the most out of ourselves.
It is these situations that change the way we look at life and make us into who we are. If we can take hold of these basics, we will be able to get more out of ourselves and others.
STRESS
We feel stress when pressure is placed upon us, whether actual or imagined. It can be harmful, but a certain amount can be good for us to help motivation, performance and productivity. Too much stress, however, can prompt depression, so please keep a close eye on yourself and others.
People react differently to stress; some have a higher threshold than others. Reasons for stress are very broad and unpredictable. It is a common fact that stress can be caused by demanding deadlines at work, the loss of a loved one, relationship concerns, financial pressures or illness. These and many more concerns can cause anxiety and stress, which can lead to physical, emotional and mental health problems. When we are faced with circumstances that are stressful to our mind and body, the body releases hormones (chemicals like cortisol and adrenaline), which help regulate our responses internally.
Adrenaline, for instance, is released to help us cope with dangerous or unexpected conditions. These invoke the flight or fight impulse – the biological response to acute stress. It is interesting, however, that when faced with a situation in which you are prevented from either fleeing or fighting, such as being in a crowded underground station, these chemicals are not released. If you have a build-up of these chemicals due to them not being used the consequences are felt throughout the body, such as an increase in blood pressure, heart rate and sweat production.
Stress can cause single or multiple conditions. The list below is not meant to scare you, it is simply to emphasise the need to try to control and minimise any stress you may feel in your life.
•Heart disease
•Muscular tension
•Pain
•Diet
•Depression
•Weight gain/loss/obesity
•Digestive problems
•Sleep problems
•Autoimmune diseases
•Lower immunity causing more colds, feeling run down, etc.
•Raised cholesterol
•Skin complaints
Stress responses
Stress affects our bodies in many ways and on many levels. Have a look below to understand your stress responses.
Physiological – tension from posture or overuse.
Emotional – anger, fear and hate are all reflected in our postures.
Behavioural – posture imbalance from habit.
Structural – the body and posture will change to meet any stress imposed upon it.
You can follow these steps to help control your own stress levels.
As you can see from these pictures, Alison was suffering from stress due to her work and lifestyle. We managed to beat the stress and calm down the skin dramatically within a short period by following the steps in this chapter.
Step 1 – your stress levels
These are influenced by numerous things. The key is to have the knowledge and power to monitor your own responses, and to seek help or advice when something gets a little too much for you to cope with. How you take control is up to you.
Step 2 – your sense of control
Have confidence in yourself and your ability to perform. Support from friends and family will encourage you to look on the positive side and to share some of your concerns, and will act as a buffer for life's stresses, resulting in you feeling less vulnerable.
Step 3 – your attitude
Try to have a more optimistic outlook. The ability to manage your emotions and bring them back into balance will enable you to become more calm and relaxed.
Step 4 – your understanding and preparation
Learn from past stresses and try to be prepared for similar future stresses.
Alison jotting down her day's events and thoughts in her health diary.
Keeping track of stress
During the 12-week programme we used the RPE scale to track stress levels. As you can see from the graphs opposite, Alison's stress levels were fairly high at the start, but gradually decreased by eating healthily, exercising and taking control of your body's condition and lifestyle.
RPE (rating perceived exertion)
The RPE scale is a simple method of measuring how a person handles stress on their body. The original scale was introduced by Gunnar Borg, who rated exertion on a scale of 6–20, although many health practitioners now use a revised scale of 0–10, developed by the American College of Sports Medicine. RPE can be applied to absolutely anything.
0Not stressed at all
1Very, very light stress
2Very light stress
3Fairly light stress
4Light amount of stress
5Moderately stressed
6Fairly stressed
7Stressed
8Very stressed
9Very, very stressed
10Stress is severely affecting life
Energy levels
It's a fact: having more energy in the body fights fatigue and reduces stress levels. We have all felt tired and lacking in energy from time to time, especially during busy or stressful periods. But if you know the cause then the solution is often easy. More often than not, the reasons are found in our everyday life and habits.
Energy levels can be affected by your diet, how much sleep you get and even your emotional state. There are many contributing factors that affect the balance of our emotional and physical state, which ultimately affect our energy levels. You should ask yourself how many of the following items you are managing to help keep your batteries charged:
•Having regular exercise
•Drinking plenty of water
•Eating a balanced diet
•Sleeping well
•Controlling stress levels
•Managing your emotional state
Keeping track of tiredness levels
During the 12-week programme, use the RPE scale to track your progress in overcoming tiredness. We changed the stress levels for a tiredness rating:
0Not tired at all
1Very, very little amount of tiredness
2Very little amount of tiredness
3Fairly little amount of tiredness
4Small amount of tiredness
5Moderately tired
6Fairly tired
7Tired
8Very tired
9Very, very tired
10Too tired to stay awake
The results show how Alison was handling her energy level on a daily basis. As you can see, her tiredness was fairly high at the start of the 12 weeks, but gradually decreased as she started to eat healthily, exercise, and basically gain control of her body and its condition. Although she did suffer from a fair amount of tiredness, she was able to manage it by following the steps above.
SLEEP
Sleep is as important as eating and drinking, which is why we spend one third of our lives doing it. It is absolutely vital for maintaining normal levels of cognitive skills including speech, memory, innovative and flexible thinking, and it gives the body a chance to recuperate and recover from all of the day's activities.
We all become agitated and stressed when we are tired. The most simple and mundane tasks may become a source of stress due to sleep deprivation. Most adults need around eight hours of sleep on a regular basis to function well, although some require more than others. It is believed the likes of Napoleon, Florence Nightingale and Margaret Thatcher all survived on just four hours sleep a night.
Sleep is triggered by hormones that are active in the brain, and respond to cues from the body and the environment. Some of our growth hormones trigger the release of proteins throughout the body to build and repair cells during sleep. Sleep deprivation can prevent this and affect the immune system.
Sleep occurs in a recurrent series of 90–110 minute bursts, and is divided into two categories relating to eye movement levels: REM (rapid eye movement) sleep, and non-REM sleep, which is about 80 per cent of all sleep.
During non-REM sleep, your breathing and heart rate slow and blood pressure will be low. This type of sleep is divided into four stages:
Level 1 – transition between wakefulness to sleep
Level 2 – makes up 50 per cent of sleep, slowing breathing and heartbeat
Level 3 – very low respiration and heartbeat
Level 4 – leads to rapid eye movement sleep known as REM, or Level 5
My average amount of sleep per night was 6 hours, 36 minutes, while Alison slept on average 7 hours and 5 minutes per night.
The first week of training was hard both mentally and physically. Alison was tired and looking forward to resting and sleeping. Sleep helps our bodies recover for the next day's activities.
HYDRATION
Water makes up more than two thirds of the weight of the human body, around 60–70 per cent depending on size, shape and the amount of lean tissue (muscle). Muscle consists of approximately 75 per cent water, fat is around 14 per cent, blood has around 82 per cent, and lungs have 90 per cent. Astonishingly, the human brain is made up of 95 per cent water. A mere 2 per cent drop in our body's water supply can trigger signs of dehydration, and without water we would die within days.
Water is the most important nutrient for the body. It helps keep your cells, tissues and organs running smoothly, efficiently and effectively. Some of the ways water keeps your body working is by helping to keep it at a constant internal temperature, preventing constipation, and cushioning your joints and protecting your organs. Fluids are vitally important when you are ill, particularly when you lose more water due to fever, diarrhoea or vomiting.
Your body needs a continuous supply of water to stay hydrated. By maintaining an adequate hydration level, your body will feel all the more healthy.
Reasons why water is special:
•Helps to fight fatigue and tiredness
•Allows you to exercise, train harder and maintain your strength
•Is the best detoxing agent available
•Helps digestion
•Regulates your metabolism
•Serves as a lubricant
•Forms the base for saliva
•Forms fluids that surround and protect joints
•Regulates the body temperature as cooling and heating is distributed through perspiration
•Helps get rid of waste
If you always wait until your mouth is dry to drink water, then you are probably waiting too long and are likely to be dehydrated. Dehydration causes a fuzzy short-term memory, trouble with basic cognitive skills and difficulty focusing on smaller print. Are you having trouble reading this? If so, drink up.
Water comes packaged in different forms, so you can have a little variety throughout your day. Did you know that a glass of milk or a serving of juice is actually about 90 per cent water? Some foods have high water content too, such as fruits, vegetables, yoghurts and soups. Enjoying these foods regularly can contribute to your water intake, and also provide you with many of the vitamins and minerals your body needs.
Here's something to think about: a common mistake is confusing thirst for hunger, so why not drink water if you feel hungry between meals?
How much water is enough? It is recommended that we consume between 1.5 and 3 litres a day. During the 12-week programme Alison drank 1.5 litres a day (eight glasses) on average, and that's excluding the fruit drinks, herbal teas and food she consumed. Don't be put off by plain water. Add cordial to it to make it a little tastier.
POSTURE
Posture plays such an important role in the health of your body, but more often than not it is simply overlooked. The ideal skeletal alignment and consequent good posture involves teaching your body to stand, lie, walk and sit in positions that require the least amount of strain on supporting ligaments during any bodily movement. Having good posture keeps bones and joints in the correct alignment so that muscles are used correctly. It prevents fatigue because muscles are being used more effectively (and therefore using less energy), and even contributes to a good appearance – more supermodel, less hunchback.
Analysing your posture
Your posture provides a lot of information about the state of your body. Postural analysis allows you to see which areas of the body are under more stress than others, which could result in backache.
The easiest way to see if you have a good posture is to stand next to a plumb line to see if any body parts are out of sync. You can use this method to identify any postural faults and to help to distinguish which areas you need to strengthen or release. The side view posture test hypothetically divides the body into front and back sections of equal weight.
During the 12-week programme, you should take photos of your posture from the side and front to see the improvements in your posture. This method is not as accurate as if you were to visit a health professional, but it is something that can be done at home. Please note, you will need someone to help you with this test.
Again, the results speak for themselves, but you may also notice the weight loss as well. This plays just as important a role as everything else mentioned.
Set-up
Postural alignment equipment:
•Plain wall
•Plumb bob and line (coloured string if possible, available from most DIY stores)
•Picture hook
•Tape measure
•Camera
Tie the plumb line string to a picture hook in the ceiling in front of the wall you are going to stand in front of.
Standing barefoot, ensure the plumb line passes slightly forward of the ankle and approximately through the apex of the arch of the foot.
Then measure the distance between the wall and your feet, as well as between your feet themselves, and use these measurements to ensure you are positioned in the same way every four weeks when you take photos of your posture.
Analyse, compare and diagnose your own posture against that of a neutral posture using the following guidelines and pictures. If you have a misaligned posture then use the relevant information given to strengthen or stretch your muscles to realign yourself.
Neutral posture
In the neutral position, all the muscles are working in harmony with each other, and there are no elongated, weak, or short and strong muscles.
If a person with a neutral posture stands side on, the plumb line should pass through the following areas:
•Head: lobe of the ear.
•Cervical spine: the neck presents a normal anterior curve.
•Thoracic: the thoracic spine should curve slightly in a posterior direction and the plumb line should pass midway through the shoulder joint.
•Lumbar: the lumbar should curve slightly anterior.
•Pelvis: the front (anterior) and the back (posterior) of your hip should be at the same angle.
•Hip joint: slightly posterior to the centre of the hip.
•Knee: slightly anterior through the axis of the knee joint. The knee should be neither flexed nor extended.
•Ankle: past the ankle and through the apex of the arch of the foot.
•Feet: Your feet should be in a neutral position, with your toes angled outward slightly at approximately 8 to 10°, and your heels together.
There are five common misaligned posture types, detailed below.
Posture type: Kyphotic Posture
**Elongated or weak muscles** : Neck flexors, upper back, external obliques, and hamstrings (slightly elongated but may or may not be weak)
**Exercises to strengthen muscles** :
• Reverse shrugs
• Bent-over lat raises
• T-bar row
**Short or strong muscles** : Neck extensors and possibly your pectorals
**Exercises to stretch muscles** :
• Static stretch for the chest on a wall trapezius stretch
• Static stretch for the trapezius muscles
Posture type: Lordotic posture
**Elongated or weak muscles** : Abdominals and hamstrings may or may not be elongated
**Exercises to strengthen muscles** :
• Reverse curl
• Reverse crunch
• Stiff leg deadlifts
**Short or strong muscles** : Lower back and hip flexor/rectus femoris
**Exercises to stretch muscles** :
• PNF stretch for quad lying face down
• Developmental stretch for the lower back while lying down
• Developmental stretch for hip flexor stretch
Posture type: Flat back posture
**Elongated or weak muscles** : Hip flexors and the back may seem elongated with a flat back, but they may not be weak
**Exercises to strengthen muscles** :
• Reverse crunch
• Deadlifts
• Dorsal raises
**Short or strong muscles** : Hamstrings and the abdominals are frequently strong
**Exercises to stretch muscles** :
• PNF stretch for hamstring muscles
• Developmental stretch for sitting hamstring muscles
• Static stretch for the abdominal muscles
Posture type: Sway back posture
**Elongated or weak muscles** : Hip joint flexors, external oblique, upper back extensors and neck extensors
**Exercises to strengthen muscles** :
• Bent-over row
• Single arm cable row
**Short or strong muscles** : Hamstrings and the upper part of the internal oblique; lower back is normally strong but not short
**Exercises to stretch muscles** :
• Developmental stretch for sitting hamstring muscles
• PNF stretch for hamstring muscles
Posture type: C-shape posture
**Elongated or weak muscles** : Lateral trunk muscles, the hip adductors (inside thigh), inside of calf muscles, and on the opposite side the hip abductors (gluteus medius muscle), and also TFL (front of hip) – side where pelvis tilts lower is weak side
**Short or strong muscles** : Hamstrings and abdominals are often strong. For instance, the hip/pelvis that is raised/tilted up has tight lateral muscles, hip adductors (inside thigh), inside calf muscles and on the opposite side the abductors (gluteus medius muscle). Also look at the TFL (front of hip). Strong muscles are opposite side to weak muscles.
Scoliosis
An S-shape posture, where the shoulder is raised higher on the same side as a raised hip, could be scoliosis. Scoliosis is the abnormal curvature of the spine to the sides, which should be diagnosed by a doctor observing the movement in your back.
Help to realign your posture
Now you can identify which category your posture falls into, you can take the correct steps to amend it by strengthening and shortening the weak muscles with exercise, and by elongating the short, strong muscles by stretching them. Exercises and stretches found within the 12-week programme can help with realigning posture, and massage can also help to alleviate muscular tension.
UNDERSTANDING AND TESTING YOUR BODY'S HEALTH
In order to monitor your progress and to demonstrate your eventual results, you should take health tests before, during and after the 12-week fitness and nutrition programme. We've opted for home testing instead of visiting a GP every week. These tests are not as accurate as those you may receive from your doctor, so perhaps visit your GP before and after your 12-week programme. This will ensure both sets of your results are accurate, and if you do have any health concerns before you start the programme, your doctor will be able to advise you.
Most of the home health-testing kits are easily available at a pharmacy or online.
Equipment needed for the health tests:
•Accurate scales
•Tape measure
•Glucose home test
•Cholesterol home test
•Callipers
•Body fat percentage reader
•Peak flow meter
•Watch
•Blood pressure monitor
Each of the following tests was taken at the start of the programme, with some repeated on the last day of each week, and all taken every four weeks.
Tests | Every week | Every 4 weeks
---|---|---
Height and weight | × | ×
BMI | × | ×
Resting heart rate (RHR) | × | ×
Blood pressure (BP) | × | ×
Body fat percentage | × | ×
Measurements | × | ×
Glucose | |
×
Cholesterol | |
×
Lung function | |
×
Calliper tests | |
×
Height and weight
Although your height will give you no relevant information on its own, you will need it in order to work out your BMI.
Jumping on the scales every day is not the most accurate way to follow your progress, and try not to put too much pressure on yourself to lose a specific amount of weight each week. Don't weigh yourself every day, as this can be very disheartening, but do it every Sunday on test day. You will need to weigh yourself to work out your BMI.
Body mass index (BMI)
There is no average weight or size that a person should be, but there is a method to discover if we fit into the general health practitioners' recommendations. Using height and weight measurements we can use the BMI to determine a healthy weight for your height.
For the 12-week programme, we used a body fat percentage monitor for calculating BMI, but you can use the BMI equation below to calculate it if you don't have one.
Weight (kg) ÷ height (m) = x
x ÷ height (m) = BMI
For example, if you weigh 80kg and you are 1.75m tall, your BMI would be 26.1 (80 ÷ 1.75 = 45.7, then 45.7 ÷ 1.75 = 26.1). Using the chart below, you can see that the end figure would mean that the person is overweight. Please note, however, that BMI should not be relied upon by bodybuilders or athletes as they have a higher than normal amount of muscle mass.
The BMI chart
---
Underweight | 13–18
Normal weight | 19–24
Overweight | 25–29
Obese/seriously overweight | 30–40
Dangerously overweight/morbidly obese | 40+
Resting heart rate (RHR)
This test measures your heart's efficiency in pumping blood around the body when you are in a resting state. The RHR is able to tell you how fit you are, and by following the 12-week programme you should see a steady decrease in your heart rate as your heart becomes more efficient. Try and take your RHR readings as soon as you wake up in the morning, to get your best record.
You can find your RHR by simply finding your pulse on the thumb side of the wrist and counting your heartbeat for one minute with your index and middle finger to see what result you have.
Alison's resting heart rate at the beginning of her fitness plan was 77 beats per minute, and by the end of week 12 it had decreased to 50 beats per minute.
The table opposite shows the average RHR for a female. Mark where you are on the table to see how fit you are right now, and then mark it again in 12 weeks' time.
Blood pressure
Checking blood pressure is essential, as it directly affects your health. Blood pressure testing measures the strength of your heartbeat and the pressure of the circulating blood against the walls of your blood vessels. An ideal, healthy blood pressure is 120 over 80. The first number is your systolic blood pressure (the highest pressure when your heart beats), and the second number is your diastolic blood pressure (the lowest pressure when your heart relaxes between beats).
Women RHR
---
Age | 18–25 | 26–35 | 36–45 | 46–55 | 56–65 | 65+
Athlete | <60 | <59 | <59 | <60 | <59 | <59
Excellent | 61–65 | 60–64 | 60–64 | 61–65 | 60–64 | 60–64
Good | 66–69 | 65–68 | 65–69 | 66–69 | 65–68 | 65–68
Fair | 70–73 | 69–72 | 70–73 | 70–73 | 69–73 | 69–72
Average | 74–78 | 73–76 | 74–78 | 74–77 | 74–77 | 73–76
Poor | 79–84 | 77–82 | 79–84 | 78–83 | 78–83 | 77–84
Very poor | 85+ | 83+ | 85+ | 84+ | 84+ | 84+
Blood pressure
---
|
Systolic | Diastolic
Low | 70–90 | 40–60
Ideal | 90–120 | 60–80
Pre-high | 120–140 | 80–90
High | 140–190+ | 90–100+
This is a blood pressure monitor similar to the one used in the 12-week programme.
Alison's blood pressure was at 112/68 in week 1, and after completing the 12-week programme it was 110/61.
Body fat percentage test
This is a quicker and more convenient version of the calliper test. However, the results are not quite as accurate. If you do this test every week it will allow you to see the change and will keep you on track.
There are a number of body fat monitor models available; some are similar to normal bathroom scales that you stand on with bare feet, others are hand-held. The monitor passes a low-level, imperceptible electric current through your body. Fat contains limited water and is not a good conductor, so it impedes the current. As lean body tissue contains mainly water and electrolytes, this conducts the current throughout the body, giving you a reading. By measuring your lean body mass, the monitor can predict your fat mass.
For best results, the monitors should be used at the same time of day, once a week, with minimal clothing being worn. You will also need to empty your bladder before use, as this will affect the results. Also, avoid alcohol and use the device straight after exercising.
Alison's body fat percentage results for the 12-week programme.
Measurements
Measurements are a great way of showing how the body is reacting to exercise and nutrition on the 12-week programme. With the results of your measurements and your fat percentage, you will be able to see if you are losing body fat rather than just losing weight (which may well just be fluid).
To take measurements accurately, you will need someone else to take them for you so your body can relax in a standing position. Take measurements while cold and relaxed, and at the same time every week throughout the 12-week programme. Please take careful note of exactly where you are taking your measurements from, and ensure that you measure from exactly the same place every time, in order to keep your results as precise as possible.
Neck: measure down from where the ear lobe and jaw connect. The measurement will be down to the largest part of the neck. Take a note of the measurement, and then measure around the neck for the result.
Chest: place the tape measure around the upper torso, measuring from the nipples and keeping the tape in the same alignment all of the way around.
Upper arm: look at the arm and mark out the largest circumference. Measure up from the lateral epicondyle of the humerus (the bony bit on the outside of the elbow). Take note of the measurement, and then measure around the circumference for the result. Repeat for the opposite arm.
Waist/naval: place the tape measure around your abdomen, measuring from the belly button and keeping the tape in alignment all the way around.
Hips: place the tape measure around the hips over the anterior superior iliac spine (or the bony parts either side of your hip). Make sure the tape goes all of the way around and is in alignment with the front.
Upper thigh: look at the widest part on the upper thigh and mark. Measure up from the head of the fibula (or the bony part on the outside of the top of the lower leg). Take note of the measurement, and then measure around the circumference for the result. Repeat for the opposite thigh.
Calf: look at the largest part on the calf and measure around its circumference. Repeat for the opposite calf.
Glucose test
This test measures the amount of glucose in the blood, and is used to detect hyperglycaemia (higher than normal glucose levels in the blood) and hypoglycaemia (lower than normal glucose levels in the blood). It also helps identify diabetes.
For the tests, we used a fasting blood glucose test for ease, which required eating no later than 10.00 p.m. the night before, and taking the test at around 8.00 a.m. the following morning. Keeping the test criteria the same provides the best results. Please make sure that you read and follow the instructions on the specific test kit that you use.
The result guidelines for the fasting blood glucose test are in the table below, measured in millimoles per litre (mmol/l).
From 3.6 to 6.0 mmol/l | Normal fasting glucose
---|---
From 6.1 to 6.9 mmol/l | Impaired fasting glucose
7.0 mmol/l and above | Probable diabetes
Cholesterol test
Our bodies need a certain amount of cholesterol to make cell membranes, insulate nerves and produce hormones. Cholesterol is a waxy substance produced in the liver and other organs. We can also absorb cholesterol from foods such as eggs, red meat, cheese and more. Too much or too high a cholesterol level can affect your heart.
There are two forms of cholesterol, one of which is good for you while the other is bad.
Good cholesterol
High-density lipoprotein (HDL) picks up and transports surplus cholesterol from the body tissues back to the liver, where it is broken down and passed out of the body.
A home cholesterol test kit.
Bad cholesterol
Low-density lipoprotein (LDL) transports cholesterol from the liver around the rest of the body. When there is more LDL in the blood than the body needs, the cholesterol accumulates in the body tissues, such as the walls of the coronary arteries. Here it can build up and affect the heart function.
A home test kit simply measures the total amount of cholesterol. Please remember to read and follow the instructions. The levels of total cholesterol fall into the following categories:
Ideal level | 3.9–5.2 mmol/l
---|---
Mildly high level | 5.0–6.4 mmol/l
High level | 6.5–7.8 mmol/l
Very high level | 7.8+ mmol/l
Lung function test
The lung function test is measured by a peak flow meter, a small hand-held device used to measure how fast a person can exhale. The peak expiratory flow rate (PEFR) shows how well your airways are performing.
Even though Alison suffers from asthma, you can see her lung performance increases quite considerably due to improvements in her health and fitness levels.
To measure PEFR
•Breathe in as deeply as possible
•Blow out into the meter as hard and fast as possible
•Take note of its result, repeat three times and record your highest rate
Alison's lung function increased from 370 to 450 as her fitness improved over the course of the programme.
Average female lung function results
---
**Age** | **Height (m)**
|
**1.45** | **1.50** | **1.55** | **1.60** | **1.65** | **1.70** | **1.75** | **1.80**
**25** | **365** | **383** | **400** | **416** | **433** | **449** | **466** | **482**
**30** | **357** | **374** | **390** | **407** | **423** | **440** | **456** | **473**
**35** | **348** | **365** | **381** | **398** | **414** | **431** | **447** | **464**
**40** | **339** | **356** | **372** | **389** | **405** | **422** | **438** | **455**
**45** | **330** | **347** | **363** | **380** | **397** | **413** | **429** | **446**
**50** | **321** | **338** | **354** | **371** | **388** | **404** | **420** | **437**
**55** | **312** | **329** | **345** | **362** | **379** | **395** | **411** | **428**
**60** | **303** | **320** | **336** | **353** | **370** | **386** | **402** | **419**
**65** | **294** | **311** | **327** | **344** | **361** | **377** | **393** | **410**
**70** | **285** | **302** | **318** | **335** | **352** | **368** | **384** | **401**
Calliper test
This test measures skin folds to calculate your body's fat percentage. You will need to have another person available to help take the measurements for this test, but again this can be done at home.
Calliper
Areas to measure
To take the calliper test:
•Use the left-hand side for all of your measurements with your arms hanging freely.
•Pinch 1cm above the area being measured with the calliper.
•Measure all your calliper positions so that the next reading will be taken in the same place.
•The pinch should be maintained throughout the reading for a specific area before moving on towards the next area.
•Take the measurement a couple of times to gain the most accurate reading, allowing the skin to return to normal between readings.
Areas to measure
•Biceps – vertical fold for the pinch. Measure half way between the shoulder and the elbow directly on to the biceps to take the reading.
•Triceps – vertical fold for the pinch. Measure half-way between the shoulder and the elbow directly on the triceps to take the reading.
•Suprailiac (waist) – diagonal fold for the pinch. Measure directly above the hip.
•Subscapular – diagonal fold for the pinch. Measure 1–2cm down at 45° directly from the bottom of the shoulder blade.
Now add all four of your calliper measurements (biceps, triceps, superiliac and subscapular) together to get your total skin folds measurement.
Apply your total skin folds measurement to the appropriate tables below:
Average female calliper test results
---
Total measurements for all four skin folds (mm) | Age
16–29
(fat %) | Age
30–49
(fat %) | Age
50
(fat %)
14
16
18
20 | 9.4
11.2
12.7
14.1 | 14.1
15.7
17.1
18.4 | 17.0
18.6
20.1
21.4
22
24
26
28 | 15.4
16.5
17.6
18.6 | 19.5
20.6
21.5
22.4 | 22.6
23.7
24.8
25.7
30
35
40
45 | 19.5
21.6
23.4
25 | 23.3
25.2
26.8
28.3 | 26.6
28.6
30.3
31.9
50
55
60
65 | 26.5
27.8
29.1
30.2 | 29.6
30.8
31.9
32.9 | 33.2
34.6
35.7
36.7
70
75
80
85 | 31.2
32.2
33.1
34 | 33.9
34.7
35.6
36.3 | 37.7
38.6
39.5
40.4
90
95
100
120 | 34.8
35.6
36.3
39 | 37.1
37.8
38.5
40.8 | 41.1
41.9
42.6
45.1
130
140
150 | 40.2
41.3
42.3 | 41.9
42.9
43.8 | 46.2
47.3
48.2
Lean | <14 | <14 | <16
Optimal | 15–21 | 15–21 | 17–21
Slightly overweight | 22–25 | 22–26 | 22–26
Overweight | 26–32 | 27–32 | 27–32
Obese | >33 | >33 | >33
03 HEALTHY EATING
KNOWING YOUR FOODS AND FOLLOWING THE PLAN
The meals and recipes in this book are easy to follow and have been created with a family of four in mind (but do feel free to make smaller amounts for individual portions). It is important to show that following a healthy and balanced nutritional diet will improve you and your family's health, fitness and well-being. The recipe section will guide you through the number of meals that you should consume each day, when and how to prepare them, and even supplies you with detailed weekly shopping lists to save you time.
The shopping lists include all of the ingredients that you will need for each week's recipes, and you can find printable versions online (www.bloomsbury.com/9781408196397), which you can print off and take with you with you when you go shopping. The lists are divided into sections, from carbohydrates through to meat, fish, fruit and vegetables, and you will find shopping much quicker and easier with them. Please feel free to amend the lists to incorporate your existing cupboard contents.
Vegetarians and vegans can substitute tofu, soya or Quorn products for meat and fish in recipes. Non-dairy alternatives are suggested throughout the recipes (Alison is allergic to dairy products).
HEALTHY EATING VERSUS UNHEALTHY EATING
It is never too late to make a difference, and with some changes to your fitness, nutrition and lifestyle you can make big changes, with great results.
Starting your weight loss
You may be wondering if the nutrition programme is going to work for you. Well, Alison followed it and look at the great results she got.
By eating a healthy balanced diet, Alison's skin cleared up, her attitude was extremely positive and her health results increased, as did her fitness results. When you get the right nutrition it contributes to around 60–70 per cent of how you look and feel.
If you have mistreated your body, you have the ability to change your health and well-being for the better, as our bodies are great at adapting to new lifestyles and diets.
The best way to start this plan is by emptying the contents of your fridge and cupboards – get rid of all the junk and unhealthy foods. Not only will this give you a fresh start, but it will also stop any temptations further down the line.
KNOWING YOUR FOODS
Foods come in various forms, and have a variety of benefits for our bodies. We have natural foods and processed foods, and here we find out why natural foods are so much more important for us.
Here is a quick rundown of every important type of food group/property that you are likely to come across:
•Carbohydrates – our main source of energy.
•Proteins – essential for growth and repair of muscle and other body tissues.
•Fats – a source of energy and important in relation to fat-soluble vitamins.
•Minerals – these are inorganic elements that occur in our bodies, and which are critical to its normal function.
•Vitamins – water- and fat-soluble vitamins play important roles in many chemical processes in the body.
•Water – essential for our body's healthy functioning. It makes up 60–70 per cent of the human body, and is used to carry nutrients around.
Carbohydrates (carbs)
Carbohydrate (meaning 'carbon plus water') is the most widely eaten food type in the world. Along with fat and protein, carbohydrate is an essential nutrient, but what makes carbs different is that they are easily converted into energy by the body.
Carbohydrates come in two forms – simple and complex.
Simple carbohydrates – various forms of sugar, such as glucose and sucrose (table sugar). These simple carbs have smaller molecules, making it easier for them to be absorbed into the body and used as energy. Fruit, dairy products and honey contain large amounts of simple carbohydrates.
Complex carbohydrates – composed of long-string simple carbs. This means the body absorbs the large molecules at a slower rate than the simpler molecules, which gives us energy at a slower rate than simple carbs, but faster than fats and protein. Complex carbs consist of rice, bread, beans and root vegetables (e.g. potatoes).
Carbohydrates can also be classed as refined or unrefined.
Refined carbohydrates – highly processed products, with all of the goodness such as fibre, bran, vitamins and minerals stripped away, but still giving the same amount of calories.
Refined products often include vitamins and minerals that have been added in an unnatural way, giving the food little nutritional value.
You should reduce or eliminate these types of refined products, such as white bread, white rice, cakes, commercial cereals, biscuits, crisps, bagels and croissants from your diet. If you tend to get most of your carbs from these refined products, you run a higher risk of getting type-2 diabetes and becoming obese.
Unrefined carbohydrates – untouched products still retaining their original nutritional value. Brown rice, wholegrain bread, muesli and yams are all unrefined carbs.
If you consume more carbohydrates than your body needs at any one time, your body stores some of these within cells as glycogen and converts the rest into fat. So remember, only eat what you need to remain satisfied.
Protein
The body needs proteins to maintain and replace tissues, and to function and grow. If the body is getting enough calories, it does not use protein for energy. If more protein is consumed than is needed, the body breaks the protein down and stores its components as fat.
Protein is the main building block in the body, and is the primary component of most cells: muscle, connective tissues, hair and skin are all built from protein.
Protein consists of units called amino acids, strung together in complex formations. Because proteins are complex molecules the body takes longer to break them down. As a result, they are a longer-lasting source of energy than carbohydrates.
Amino acids – the 20 amino acids found in proteins convey a vast array of chemical versatility. The body synthesises some of them from components within the body, but there are nine amino acids that the body cannot synthesise. These are called essential amino acids, and they must be consumed within your diet.
Essential amino acids – adults need eight of these nine amino acids: isoleucine, leucine, lysine, methioninie, phenylalanine, threonine, tryptophan and valine. Infants also need a ninth one – histidine.
The percentage of protein the body can use to synthesise essential amino acids varies from protein to protein. The body can use 100 per cent of the protein in an egg, and a high percentage of the proteins in milk and meats.
Fats
Fats are complex molecules composed of fatty acids and glycerol. The body needs fats for growth and energy, and the body also uses them to synthesise hormones and other substances (such as prostaglandins) needed for the body's activities.
Fats are the slowest source of energy, but the most energy efficient form of food. Each gram of fat supplies the body with about nine calories – more than twice that supplied by proteins or carbohydrates.
As fats are such an efficient form of energy, the body stores any excess energy as body fat. The body deposits excess fat in the abdomen (omental fat) and under the skin (subcutaneous fat) to use when it needs more energy. The body may also deposit excess fat in blood vessels and within organs, where it can block blood flow and damage organs, often causing serious disorders. The different types of fats are listed below.
Saturated fats – these are more likely to increase cholesterol levels and increase the risk of atherosclerosis. Products containing saturated fats include: meat products (especially beef), coconut and palm oil, as well as artificial hydrogenated fat.
Monounsaturated fats – normally lowers LDL cholesterol (the 'bad' cholesterol), and is found in both plant and animal products, such as olive oil, canola oil and peanut oil, and in some plant foods such as avocado.
Polyunsaturated fats – these tend to lower blood cholesterol levels, and are found in plant sources such as safflower, sunflower, corn and cottonseed, and oils like olive oil and walnut oil.
Essential fatty acids (EFAs) – these are necessary fats that the human body cannot synthesise, and must be obtained through diet. EFAs are long-chain polyunsaturated fatty acids derived from linolenic, linoleic and oleic acids. There are two types of EFAs: omega-3 and omega-6 (omega-9 is necessary yet 'non-essential' because the body can manufacture a modest amount on its own, provided essential EFAs are present). EFAs are found in products such as oily fish, nuts and seeds.
The results from reducing fat and sugar intake and eating healthily speak for themselves – this is week 1 compared with week 12.
Vitamins and minerals
Vitamins and minerals make our bodies work properly, and although you get vitamins and minerals from the foods you eat every day, some foods contain more vitamins and minerals than others.
Vitamins
Vitamins fall into two categories: fat soluble and water soluble.
Fat soluble – vitamins A, D, E and K dissolve in fat and can be stored in your body. Some of these stay for a few days, some for up to six months. Then, when it's time for them to be used, your body utilises them.
Water soluble – vitamin C and the B-complex vitamins such as vitamins B6, B12, niacin, riboflavin, thiamin, pantothenic acid, biotin, folic acid and folate acid, all need to dissolve in water before your body can absorb them. Because of this, your body cannot store these vitamins. Any vitamin C or B that your body does not use as it passes through your system is lost as waste. So you need a fresh supply of these vitamins every day.
Minerals
Minerals are necessary for three main reasons:
1.Building strong bones and teeth
2.Controlling our cells and body fluids
3.Turning the food we eat into energy
Whereas vitamins are organic substances (made by plants or animals), minerals are inorganic elements that come from the soil and water, and are absorbed by plants or eaten by animals.
Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Other minerals like chromium, copper, iodine, iron, selenium and zinc are called trace minerals, because you only need very small amounts of them each day.
Salt (sodium)
Most of our dietary salt comes from the foods we eat, and other salt comes from the drinks we consume.
Both sodium and chloride are essential not only to life, but to good health – it has always been that way. The body's salt/water ratio is critical to a healthy metabolism. The human blood contains 0.9 per cent salt (sodium chloride), and salt maintains the electrolyte balance inside and outside its cells.
Salts are found naturally in food and drink as well as coming in the form of sea salt, table salt, rock salt etc. There is a good side and a bad side to salt.
The bad side of salt – unnatural/processed salt has been stripped of all the goodness that sea salt provides, such as minerals. Salt makes your body hold on to water, and the extra water stored in your body raises your blood pressure. So the more salt you eat, the higher your blood pressure. The higher your blood pressure, the greater the risk and strain on your heart, arteries, kidneys and brain. This can lead to heart attacks, strokes, dementia and kidney disease.
The good side of salt – sea salt is actually good for you when it is natural and has not been refined. It comes directly from the sea, and not only is it full of minerals, but it can also enhance flavours to make our food taste even better.
Salt is essential to our health and development. We need the vital electrolytes in salt (sodium and potassium) to control water levels in the blood and tissue.
A healthy intake of sea salt aids in balancing:
•Blood sugar levels
•The absorption of food in the intestines
•Acts as a strong and natural anti-histamine
•Can help clear mucus and phlegm from the lungs
We chose not to add any extra salt to any of the recipes in this book, and will leave it up to you whether you add salt to your food for that extra bit of taste. If you do choose to use salt for seasoning, please use sea salt.
Herbs and spices
Herbs and spices add flavour and nutrients to dishes without fat or calories, and are derived from the roots, buds, bark, leaves and fruit of plants.
Herbs are usually the leaves of certain plants, and have been used to treat diseases for thousands of years. Herbs such as basil, chilli, oregano, fenugreek and rosemary are very beneficial to our health.
Many spices contain antioxidants that protect against cancer and heart disease, and can even help with controlling blood sugar. There are other spices with properties that fight E. coli, listeria, Staphylococcus and fungus. This is why most of the meals within the 12-week programme have herbs and spices in them.
The nitty gritty
Rest assured, the nutrition programme is very easy to follow. Whether you are going to commit to the 12-week programme, or if you just want to try the recipes, they are all simple and straightforward to follow. The recipes are not fixed, and you are free to swap the meals around. Even pick a different week entirely if you wish – the choice is yours.
FOLLOWING THE PROGRAMME
The recipes are very easy to follow, and are presented as simple step-by-step instructions. All recipes are designed to feed four people, so remember to halve all quantities if cooking for two or divide by four if it's just for yourself. To help you manage your time, you will find advice about preparing items in advance for the following day's lunch or dinner (such as when split peas need to be soaked overnight). You may also consider keeping a nutritional diary, similar to the training diaries that appear for each of the 12 weeks in Chapter 6 (or combine the two into a single diary). This kind of record can be useful for keeping track of which recipes work best for you.
Choosing the foods for you
When looking through the recipes you may wonder what to do if you don't like one of the key ingredients, such as sweet potato or fish.
The recipes have been designed to be versatile, so that you can swap and change the ingredients to suit you and your taste buds.
Major ingredient alternatives
•Specified fruit → any fruit (not too many grapes, though)
•Sweet potato → potato, yam, butternut squash
•Baked potato → sweet potato, yam, butternut squash
•Fish → white meat
•Pork → beef
•Chicken → turkey
Choice of foods
When following the 12-week nutritional programme, Alison would always choose turkey over chicken. Also, she always chose rice milk/soya milk over skimmed milk.
For the following ingredients I would recommend that you use the same, as they are more beneficial for the body:
•Cold-pressed extra virgin olive oil
•Organic rice milk, unsweetened soya milk and skimmed milk
•Low fat bio live yoghurt
•Organic balsamic vinegar
•Natural organic or nut and seed muesli
•Make all of your own sauces and dressings
•Brown sugar
•Free range organic eggs
•Free range poultry and meat from the local butchers
•Fruit juices
The main point to remember when choosing a fruit juice drink is to buy one that is not made from concentrate and is 100 per cent natural, with no added sweeteners or preservatives.
Bad day? Bad week? Don't panic!
This is not an eating plan that denies you any naughty foods or treats. Alison still had the odd off-day. When you do get a bad day, sit back for a moment, analyse what you are doing, and ask yourself:
•Are you eating for the sake of eating?
•Are you eating because you're hungry?
•Have your treat foods got out of hand?
•Are you depriving yourself of snacks/treats?
•Are you missing meals?
•Are you drinking enough water?
•Are you eating or drinking more sugary foods than normal?
Just ask why you are having your bad day, and perhaps you will stop and think before you reach for the bad food.
If you do have a bad day – or an entire bad week – try not to panic. Limit these days as much as possible, but remember this: don't give up. If you hang in there and turn your food back around to being good, you can actually lose more weight than you put on with unhealthy eating. Your body will get a shock but it will always adapt to its current circumstances.
If you find this hard to believe, look at the progress Alison made over the 12 weeks:
Week 5 fat %: 28.4
Week 6 fat %: 27.4
Week 7 fat %: 28.4
Week 8 fat %: 26.3
Week 12 fat %: 21.3
You will notice that during week 7, the weight started to creep up due to a series of bad days (OK, a bad week). However, from week 7, in just five weeks, Alison managed to lose 7.1 per cent body fat by turning around the way she was eating.
The increase was due to having too many treat foods and starting to have a taste for sugar. Having analysed what was being eaten, she counteracted it by following the nutritional programme precisely, with sensible snacks just like the ones listed later in this chapter.
There is a noticeable change around Alison's midriff, especially in the last four weeks.
Eating out
Don't panic if you're going to eat out. Look at it as a treat that you deserve from time to time, but of course that doesn't mean run wild and eat what you want. On average Alison ate out once every three weeks, and all you need to remember is the basics of food.
Perhaps lean towards fish or protein dishes with fresh food, less sauce, and not so many starchy carbohydrates.
Foods to avoid when eating out are as follows:
•Creamy dishes
•Starchy carbohydrates
•Deep fried food
•Pan fried food
•Battered food
•Bread
•Chips
•Desserts
Don't be afraid to state how you want your food cooked when ordering. For instance, you may ask for a jacket potato instead of chips or dressing on the side rather than over your meal. If you do need something sweet after dinner go for fresh fruit, or if you find that too boring share a dessert with someone.
I also recommend that you try to stay clear of take-aways and convenience foods if you can.
Treat foods
You will notice that from time to time I would have foods that would be classed as bad foods or 'treat foods'.
Think of it this way: you are not a robot, and you are not on a diet – you are on a healthy eating plan. This 12-week nutrition programme consists of 80–90 per cent healthy eating, with the rest being considered naughty.
The treat days will act as motivation too, and help keep you on track towards your potential end goal. If, however, you are the sort of person who cannot just have a little treat (you have to finish the entire tub of ice cream), then resist and don't have any treats at all. You know your body – just don't starve it of the nutrients it needs.
I suggest that you don't buy treats on your main shopping trips, and don't leave them out on display. You won't be so tempted to eat them if they're sitting in the cupboard.
Desserts and snacks
During the 12-week programme Alison had two healthy desserts a week, which would normally be yoghurt and fruit, fruit salad with seeds, or just a fruit salad. However, for the first two weeks of the programme she had no desserts at all, and kept to the recipes exactly.
Snacks are just that: snacks. They are not mini meals, so don't treat them as such. Don't purchase snacks that are high in sugar or fat (carbohydrate sugar over 5g or saturated fat over 5g). Surprisingly, this discounts all of the cereal bars on offer at your local supermarket. Try to stay clear of them, as these bars will tend you to give you a sugar craving, which in turn makes you hungry.
Listed below is a suggested list of snacks to eat per week. The quantities listed are what Alison had on average each week.
Snack list
•Melon, mango or coconut – 1 to share
•Peach, plum, or kiwi – 1
•Pineapple – 1 to share
•Orange or nectarine – 1
•Berries (blackberries, goji, blueberries, raspberries or strawberries) – 2 portions
•Pear – 1
•Banana – 5
•Apple – 5
•Wholegrain crispbread – 3
•Crackers/flat breads – 1
•Small bowl of muesli (if really hungry) – 2
•Yoghurt/soya yoghurt (four dessert spoons) – 1
•Nuts (cashew, pine or occasionally mixed nuts) – 2 to 3 handfuls
•Soya nuts – 3 to 4 handfuls after training sessions
•Seeds (pumpkin or sunflower) – 2 to 3 handfuls
•Pitta bread/wrap with salad and protein filling – 1
You can snack four to five times a day at random intervals – or just when you need to.
Caffeine and alcohol
As part of the 12-week fitness and nutrition programme, Alison chose to live a healthy lifestyle that did not cut out any essential dietary needs, but also not to completely remove the sociable side of her lifestyle, which included drinking alcohol, tea and coffee. She simply chose the healthier option when doing so. For example, when she had a choice between teas or coffees, she chose green tea, herbal tea or decaffeinated tea and coffee. When she was drinking alcohol, she avoided beer and opted for a spirit like vodka with a fruit or diet mixer.
During the 12-week programme you may have parties to go to, or you might meet up with friends at your local pub. Here is a little advice as to what to choose:
•Spirit with fruit or diet mixer over ales/lager/beer
•Red wine over white wine
•Guinness or ale over beer/lager
•Cider over beer/lager
On average Alison consumed a little over one alcoholic drink per week. The average alcohol unit consumption was 2.4 per week, which is the equivalent of having one pint of beer or two single spirits with a diet mixer a week.
Relishes and dressings
Here are some great healthy dressings that you can make easily at home and are used in the weekly recipes:
Houmous
1 large can chickpeas, drained
2 cloves garlic
2–3 tablespoons olive oil
1 dessertspoon tahini (sesame seed spread)
Tzatziki
1 clove garlic, crushed
200g yoghurt
¼ cucumber, finely grated
½ red onion, finely chopped
1 tablespoon parsley, chopped
1 tablespoon mint, chopped
Avocado relish
2 avocados, peeled and chopped
1 tablespoon lime juice
½ small red onion, finely cut
2 tomatoes, chopped
Relish
1 bunch fresh parsley
6 anchovy fillets
Zest of 2 lemons, grated
115ml lemon juice
60ml olive oil
Mint dressing
150g yoghurt
2 tablespoons mint, chopped
½ tablespoon olive oil
2 tablespoons lemon juice
Basil dressing
1 tablespoon olive oil
1 clove garlic, crushed
1 tablespoon lemon juice
1 tablespoon basil leaves, shredded
Salad dressing
4 tablespoons yoghurt
¼ cucumber, grated
1 tablespoon olive oil
1 tablespoon balsamic vinegar
2 teaspoons black pepper
2 teaspoons dried dill
Nutty delight dressing
3 tablespoons olive oil
3 tablespoons yoghurt
Sprinkle of pine nuts
½ tablespoon balsamic vinegar
Black pepper
Mustard dressing
1 tablespoon Dijon mustard
1 tablespoon olive oil
2 teaspoons cider vinegar
1 teaspoon water
Dill dressing
1 tablespoon fresh dill, chopped
250g yoghurt
1 clove garlic, crushed
1 teaspoon balsamic vinegar
All-purpose dressing
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1 clove garlic, crushed
1 teaspoon Dijon mustard
Black pepper
Ginger dressing for the wok
2 tablespoons light soy sauce
2 teaspoons lime juice
1 teaspoon ginger, grated
Spicy dressing 1
2 tablespoons lime juice
1 tablespoon fish sauce
1 tablespoon light soy sauce
1 clove garlic, crushed
1 red chilli, de-seeded and chopped
Spicy dressing 2
1 red chilli, finely sliced
½ teaspoon ground cumin
1 tablespoon lime juice
Coriander and yoghurt dressing
500g yoghurt
2 tablespoons coriander, chopped
1 clove garlic, finely chopped
4 teaspoons lemon juice
1 teaspoon ground cumin
Food portions and presentation
Within each recipe and shopping list, all the ingredients that you will need for breakfast, lunch and dinner are listed. This is just a guideline, as sometimes (for example, during the week) you might eat two turkey breasts instead of the one recommended, or increase the muesli recommended for breakfast to give you the energy you need for the day ahead. Bear in mind that all recipes are designed for four people, so adjust quantities according to how many people you are cooking for.
Surprisingly, the presentation of your food is almost as important as how it tastes. It has been proven that good food presentation can make your food taste better due to your brain perceiving that the food looks delicious and smells delectable before even tasting it. So take your time with all your meal presentations.
Shopping lists
Items in the shopping lists are organised in alphabetical order under categories of fish, meat, dairy, carbohydrates, fruit, vegetables, herbs and spices, and other. This will help you be in and out of the supermarket with more ease and efficiency. All the lists have been designed to cover every meal, but you do need to add healthy snacks to your list.
When you start, you will notice that the amounts are very precise, but these are just recommendations. For instance, if you cannot find 12 tomatoes, only a pack of eight, don't worry because the recipes are adaptable.
If, for example, you don't like to eat sweet potatoes or butternut squash, you can eat yam instead. If you would rather eat turkey instead of chicken because it is leaner and healthier, you can. You are the boss, just be good to yourself.
It is important when you are shopping to not worry so much about the calories, but look carefully at the carbohydrates (sugars), and the fats (saturated) that you are popping into your supermarket trolley.
SHOPPING LIST WEEK 1
CARBOHYDRATES
1 bag of brown rice
480g of muesli
1 bag of pine nuts
8 wholemeal/brown pitta breads
240g porridge oats
4 jacket potatoes
1 bag of sunflower seeds
1 bag of pumpkin seeds
9 sweet potatoes
4 organic tortilla wraps
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
350g low fat cottage cheese/
soft goat's cheese
8 eggs
40g feta/goat's cheese
1 light soft cheese/soft
goat's cheese
680ml skimmed/soya/rice/oat milk
2kg soya/plain yoghurt
FISH
8 anchovy fillets
4 mackerel fillets
4 salmon fillets
1 pack of smoked salmon
4 small tuna cans
350g tuna steaks
MEAT
4 200g beef steaks
8 chicken breasts
400g lean ham
8 turkey breasts
1.4kg rack of veal
FRUIT
6 apples
12 bananas
1 punnet of blueberries
2 lemons
2 mangos
1 orange
1 large pineapple
1 punnet of raspberries
VEGETABLES
1 avocado
2 bags of baby spinach
25g black olives
3 butternut squash
5 carrots
2 celery sticks
2 courgettes
1 cucumber
175g French beans
2 leeks
4 lettuces
265g mangetout
150g mushrooms
1 onion
115g plum tomatoes
5 red onions
5 red peppers
20 red tomatoes
100g rocket salad
26 spring onions
1 bag of sweet corn
2 yellow peppers
HERBS
Basil
Black pepper
Chinese five-spice
Coriander
Cumin
Dill
Fresh ginger
1 garlic bulb
Green chilli
Ground coriander
Mint
Nutmeg
Paprika
Turmeric
OTHER
Balsamic vinegar
Beef stock
Corn flour
Chicken stock
Cold-pressed extra virgin olive oil
Ginger wine
Soy sauce
Tandoori paste
Tomato purée
SNACKS
Fruit
Wholegrain crispbread/crackers/flat breads
Small bowl of muesli
Soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton fruit juice drink
WHEN TO EAT
There is a lot of stipulation on what time you should eat. We all have different lifestyles and routines, but sometimes it is just physically impossible to eat at a certain time. All you have to remember is that you need to eat breakfast, lunch and dinner – do not worry too much about the timings. If you are eating later in the day keep your food portions smaller than normal, increase the protein and decrease your carbohydrate intake.
When to eat on training days
The food we eat before and after exercise is important both for comfort and for performance.
The major source of fuel for active muscles is carbohydrate, which is stored in the muscles as glycogen. It takes time to fill glycogen stores completely, and what you eat following exercise either helps or hinders this process.
You should aim to eat 1.5 hours before or after exercise. Again, in reality this is just a rough timing to help as a guide. Sometimes you might eat breakfast and be cycling to work within 40 minutes, so just listen to your body and decide what's right for you. When you finish exercise, try to eat protein within 30 minutes to fuel your muscles and help them repair. I use soya nuts as my post-exercise snack.
Foods that normally help with performance before exercise
As glucose is the preferred energy source for most exercises, the meal before should contain carbohydrates that are easy to digest, plus protein and a small amount fat. For example, a turkey salad wrap or soya nuts with a piece of fruit or a fruit smoothie.
Foods to avoid before exercise
Foods that are high in fat and/or fibre are digested slowly and remain in the stomach longer, so try to avoid these. These foods include meat, chips, chocolate bars and cakes.
Exercising on a full stomach
This is not ideal, as any food remaining on your stomach can cause cramp, stitches, nausea or even diarrhoea. To make sure you have enough energy while exercising you should eat between one and four hours beforehand, depending on the type and quantity of food you are eating. Remember, everyone's different so we recommend experimenting to find out what works best for you.
Exercising in the morning
If you are the sort of person who exercises early in the morning, or you have a big race that day, then it's best to wake up a little bit early to ensure you have your pre-exercise meal (breakfast) and enough energy to perform to the best of your ability. The closer you are to performing your exercise, the less you should be eating.
Exercising in the evening
You can either choose to train before or after your evening meal. It is completely up to you. If you prefer to train straight after work, ensure you eat a healthy snack at least one hour before you exercise, and then eat within an hour – or preferably half an hour – of finishing.
However, if you choose to train after dinner, take into account what we've already mentioned about exercising on a full stomach – work out what is going to be best for you.
The most important thing to remember is to hydrate before and after exercise.
What you eat after exercise
The first thing to do after any exercise is to drink water, replacing any fluids you will have lost.
It is then very important that you replace your glycogen stores and consume carbohydrates (such as a piece of fruit) within 15 minutes. The reason for this is that carbohydrate consumption stimulates insulin production, which aids muscle glycogen production (repairing your body faster).
If within half an hour you can also consume protein with the carbohydrates, the insulin response almost doubles. The protein provides the amino acids necessary to rebuild muscle tissue that will have been damaged during training.
In short, to give your body the best possible chance of recovery and repair after strenuous exercise you should aim to eat a 4 to 1 ratio of carbohydrate and protein within half an hour of finishing.
FREQUENTLY ASKED QUESTIONS
Will I get bored with the 12-week nutrition plan?
The recipes have been created so that you don't eat the same meals each week and you have a different dinner recipe every day for the whole 12 weeks. With this wide variety and varied cooking, your taste buds should not be feeling neglected.
Will I be able to feed the whole family?
This is a plan based around a family of four.
Will I get hungry?
To be honest, there will be times when you will feel hungrier than usual, but there will also be days where you feel full. When you first start the programme your body and eating habits will change, so you will probably find that the first two weeks are the most demanding. The programme has been particularly devised to fulfil your appetite with tantalising meals that will keep hunger at bay.
On some days of the fitness programme you may require more food for certain days. Follow the plan and use my diary as a guide, and you should end up getting where you want to be.
Are the shopping lists easy to follow?
Items on the shopping lists have been organised according to common categories, as well as being in alphabetical order. This will enable you to shop quickly and easily. You can access them online and print them off to take to the supermarket.
Did you use supplements?
No. This is mainly to show that if you are on the right healthy eating plan, then you don't need any supplements. Having said that, I am not against supplements as some of them are beneficial for the body.
04 TRAINING BASICS AND SET-UP
The 12-week programme will be very challenging, both mentally and physically. It will change your fitness levels, physical shape, confidence, posture, skin and eating habits – and hopefully change you into what you want to become.
This chapter looks at the basics of weight training, running and cycling, and then the set-up and equipment needed to complete the programme.
WEIGHT TRAINING
Repetitions (reps)
A rep is a contraction of the muscle followed by the extension – for example, arm-curling the dumbbell up and back down to the start.
The general rule:
Upper body: 10+ reps
Lower body: 15+ reps
Strength training: 1–8 reps
Toning: 10–15 reps
Muscular endurance: 15+ reps
When you start your reps you should be pushing about 60–80 per cent of your maximum effort, and by the end of the last set you should be at 80–100 per cent of your maximum effort.
When you are training, do not worry about getting bigger muscles. It will take you a lot longer to put on muscle mass, and within the 12-week programme we are using rep ranges of 12+ for the majority of the time. We do use lower reps between 6–12, but this is to strengthen and stabilise your posture, joints and muscles.
Sets
A set is a specific number of repetitions performed for different exercises.
The general rule is the larger muscle groups (e.g. thighs, back and chest), the more sets. Normally you would aim for around 10 sets per large muscle group. For smaller muscle groups (e.g. biceps and triceps), you need to do fewer sets, usually around 6–9 sets. These are just average recommendations.
Full range of motion
Full range of motion enables the entire muscle to be contracted with up to 90–100 per cent instead of, say, only 50 per cent with a partial rep. There are some exceptions if you are doing specific advanced training which involves partial or half reps.
When Alison performed her exercises, it was important to note how many repetitions and sets per exercise she completed, plus the technique and full range of motion.
Technique
Technique is the most fundamental part of training. When you perform with a good technique you ensure maximum muscle contraction and minimum injury to your muscles.
It is important to choose the appropriate weight for the exercise to maintain quality of technique. If you are trying to isolate a muscle group and you're lifting too heavy a weight, your technique will be altered, so that other muscles will become involved in helping you perform that exercise.
Remember – it is the quality of the movement, not the quantity.
Resting between sets
Choosing how much time you rest between your sets depends on how you are training. Either way, you do not want your muscles to recover too much, but just enough to continue your workout, unless you are after strength training.
Alison tended to rest between one and three minutes on the weight training sessions. During circuits and endurance-type exercises, Alison tried not to rest at all between any sets. This is to keep both the heart rate up and the muscles full of blood and lactic acid.
This is Alison on week 5. You can see her focus on the technique.
Breathing
When people are training, they seem always to worry about how they breathe when lifting weights. The general rule when breathing should be:
•Exhale on the way out for effort.
•Inhale after effort.
Rating perceived exertion (RPE)
This scale is handy to describe the intensity of training sessions. Alison used the RPE throughout her training sessions, to show you how hard she felt her body was working. Use the same scale for your own training to monitor your progress.
0Nothing at all
1Very, very light
2Very light
3Fairly light
4Light
5Moderate
6Fairly hard
7Hard
8Very hard
9Very, very hard
10Maximum effort possible
The RPE for cardiovascular (CV) sessions shows you the intensity of how hard and fast to run. For instance, if it was 7/10 for running, that would convert to running at 70 per cent effort.
Training average RPE
7.5/10 = 75 per cent of rate of exertion per training session.
Energy average RPE
You can apply the RPE scale to anything, such as your energy levels: 0 = not much energy at all and 10 = maximum energy.
Stress average RPE
In the training diary the RPE scale is used for recording stress: 0 = not much stress at all and 10 = maximum stress.
GYM SET-UP
We set up a home gym in my garage that Alison used. Most people have gym memberships, but if you are not able to access a fully equipped gym, we recommend the purchase of dumbbells and a bench. You will need somewhere to do pull-ups and a floor mat for the floor exercises.
Equipment
The equipment listed below should give you everything you require.
Weights
You don't need to buy both adjustable weights, just buy the appropriate ones for you.
•Adjustable dumbbells 5lbs (2.25kg) to 52.5lbs (24kg)
•Adjustable dumbbells 10lbs (4.5kg) to 90lbs (41kg)
•150kg Olympic weights and 7 foot Olympic bar
•Bench
•Rack and cable
Attachments
•Single handle
•Rope
•Lat pull-down bar with rack and cable bar
•Close grip handle
•If required, Olympic adjustment, from standard size bar diameter to Olympic size diameter
Other
•Bosu
•4kg or 8kg kettle bell
•Abs mat
•Step box
•Full-length mirror (for correcting your technique)
RUNNING
Technique
The type of surface will determine how you run. For example, when running on soft surfaces like sand you should run in other people's tracks or by shuffling and digging your toes into the sand. This will use your calves more than when running on hard surfaces.
When running on hard surfaces, the general rule is a heel to toe contact. As your heel comes into contact with the ground it rolls along the foot and you then push off using the toes. Keeping your stride open keeps the stress off your knees and hips and sends it through your body.
Relax your whole upper body to enable your heart, lungs and legs to work more effectively. If you run with your hands clenched, for instance, blood will be taken from your legs and other areas needed for running and be pumped into your clenched hands. In turn, this results in decreasing your effectiveness in running. Your arms should be relaxed and in rhythm with your feet.
Breathing
The most important part of running is finding your rhythm, whether this is from breathing or by your strides. Either way, this enables you to relax so that your breathing becomes deeper in inhalation and exhalation. What we are trying to prevent here is shortness of breath. This results in oxygen being deprived from your muscles, which can cause cramp.
RUNNING SET-UP
Gait
It is very important to wear the correct footwear when training, and especially when running. You can go to a specialist running shop, where they will look at your feet and running style and prescribe trainers especially for you. Or, you can do a simple home test and prescribe your own trainers. Once you know your feet, it is easier for you to look for a pair of trainers to suit you. You need to look to see if you pronate, supinate, or neither.
Alison running in week 1.
Knowing your foot type – home test
To establish your foot type at home, the quickest way is to wet your feet and then stand on a dry area, so you can clearly see an imprint of your feet.
From the pictures below you can determine what foot type you have.
Supinated foot – high arch: foot doesn't roll over before toe-off, foot strike
Over pronated foot – flat foot: foot rolls in excessively during foot strike but rolls to the inside
Neutral foot: ideal biomechanics
Trainers
What to look for in trainers: comfort, durability, performance, weight, style and price.
Types of trainers:
•Neutral/cushioning – neutral biomechanics
•Anti-pronation – over-pronators
•Motion control – biomechanical disorders and pronation control
•Racers – light, neutral and flexible
Clothing
•Running socks
•Cycling shorts
•Running shorts
•Breathable sports top
•Trainers
•Speed and distance watch
CYCLING
Technique
After setting up the bike, the correct cycling technique will require you to push through the ball of your foot on the way down while pulling the pedal up with your hip flexors – push and pull. When attempting a hill, you will need either to shuffle back on to the seat to push and pull with more power, or to stand.
Comfort and efficiency in cycling must go hand in hand. You need to find a relaxed and comfortable position. You should never sacrifice comfort for speed. You need to concentrate on maintaining a still upper body – by relaxing your shoulders you can help conserve your energy.
Breathing
You need to find your own rhythm, which will enable you to relax into your cycle.
Cadence
Learning to cycle at a high cadence is going to be the best fundamental skill you can learn. You should be aiming for a cadence between 80rpm and 90rpm, or if you're strong in cycling try to reach 100rpm.
To count your cadence all you need to do is count the number of revolutions you pedal over 15 seconds, then multiply it by four.
Bike set-up
Type of bike
It is important to get the best bike to suit your pocket, and one that meets your cycling needs, depending on the type of cycling you do.
The type of bike you require depends on the surface on which you will be cycling and what you want to use it for. Use the list below to understand what factors you need to consider:
•Type – off-road, road or hybrid
•Performance
•Maintenance
•Weight
•Comfort
•Style
Alison's bike is a mountain bike, as she prefers to cycle off-road or on cycle tracks. Her bike cost £350. As we started to increase the miles and Alison cycled more, she realised that she would have preferred to invest a little more money in a hybrid bike so it would be easier to ride on-road too.
Bike frame – to get the correct frame size for you should go to a specialist bike shop and allow them to fit you out with the correct size.
Saddle height – prop yourself up against a wall or get a friend to hold your bike. Place one heel on the pedal at the lowest point of the revolution – that leg should be straight but not locked out. This incorporates the use of the quadriceps muscles.
Saddle position – at 3 o'clock, the anterior aspect of the patella (front of the kneecap) should line up with the centre of the pedal axle. To achieve this you can move the saddle forwards or backwards, as well as tilting the saddle up and down.
Tyre pressure – for a road bike with 700c high-pressure wheels, the correct pressure will be around 100–120psi. For a mountain bike being ridden off-road the tyre pressure will be anywhere from 35 to 60psi.
Alison trained mostly on her own mountain bike, which proved a lot harder for her than if she had ridden a lighter bike.
The psi varies with each manufacturer, so please check the recommendations on the sidewall of the tyre first.
CYCLING EQUIPMENT
Clothing
•Windproof T-shirt
•Windproof jacket
•Lightweight waterproof jacket
•Cycling gloves
•Cycling shorts
•Cycling shoes
Other
•Bike bag
•Waterproof dry bag
•Water bottle/hydration pack
•Speed and distance bike computer
•Pedals with/without clips
•Pump
•Bell
•Adjustable allen keys
•Spare inner tube
•Puncture repair kit
•First aid kit
WHEN TO TRAIN
You can train at any time throughout the 12-week programme. You just have to choose what time suits you to get the most out of your workouts, whether it is first thing in the morning or last thing at night. Alison worked out at various times throughout the 12-week programme, although she preferred working out in the evenings.
REST AND RECOVERY
Rest days are almost as important as training days. It's during sleep and rest that your body recuperates from all its hard work, repairing and building your muscles to become more toned, stronger and fitter. You should have total rest on the specified rest days.
Our bodies don't respond well to extremes. For example, if you eat too much you gain weight. However, if you eat too few calories, your body shuts down and your weight loss screeches to a halt. The same goes for exercise. You need to find a happy medium to coax your body to change in the way you want it to.
Why should you rest and recover after training?
Your body doesn't become stronger when you work out, but when you rest. For example, when you lift weights, you create little tears within your muscle fibres (which is good so don't worry). When you rest, the muscle fibres begin to repair themselves, growing back stronger than before. So, as your muscles grow and become stronger, you are able to lift more weight. If you don't allow those muscles adequate rest, however, the fibres won't have a chance to heal, and may even weaken, until eventually you could even injure yourself with a pull or a tear.
Recovery is influenced by many factors, including healthy eating, hydration and sleep. There are also more complex factors such as work and family stress. You need to be aware of the influence your personal lifestyle can have on your recovery.
If it is clear you are not overtraining, then consider if your lifestyle could be the cause of your deterioration. If you are experiencing stress at work or at home, try reducing the number, duration and intensity of your training sessions. Below are some tips on how to achieve this.
Active rest – you can help flush out lactic acid and other waste products that build in your muscles by doing very gentle exercise, such as walking or a very light swim or cycle. The key is to enjoy the activity and not to work your muscles too hard.
Passive rest – do no activities at all. Enjoy a day off seeing family or friends, or just lazing around at home. The choice is yours.
Stretching – stretching can help increase the range of movement and efficiency of muscles, reduce the likelihood and seriousness of injury, extend your training life, and reduce muscle fatigue and soreness. Stretching can easily be incorporated into your day – for example, when at your desk, or even while watching television.
Spa benefits – soak in a spa or use the sauna to help your muscles recover faster. You can try to stretch while in the spa. Alternating hot and cold water in the shower helps flush out waste products and bring oxygen to tired muscles.
Refuel – the body is most efficient at absorbing nutrients straight after training. Eating immediately after your workout supports the body's need to repair itself.
Sleep – it is during sleep that the growth hormone sets to work, protein production occurs, and our mind and body are recharged. The amount of sleep required varies from person to person, but most people fully recover after between seven and nine hours sleep.
Rehydrate – the harder you train, the more water you need to drink. Drinking enough before and immediately after your workout is your key to success.
FITNESS TESTS
You should take fitness tests at the start of your training programme, and every four weeks, to monitor your progress and your eventual results. Ongoing testing acts as a morale booster, and highlights areas in which you are not performing to the best of your abilities. By taking the following fitness tests every four weeks, it gives your body the time and opportunity to adapt and get fitter and stronger.
Bleep test
The bleep test measures your aerobic fitness level over a 20-metre distance. It involves you running continuously between two lines measured 20 metres apart, in time with the audio bleeps.
Scoring on the bleep test
Use the table below to assess your individual scores taken during the bleep test.
Level | Speed (km/h) | Shuttles | Distance (m) | Cumulative distance (m)
---|---|---|---|---
1 | 8.5 | 8 | 160 | 160
2 | 9.0 | 8 | 160 | 320
3 | 9.5 | 8 | 160 | 480
4 | 10.0 | 9 | 180 | 660
5 | 10.5 | 9 | 180 | 840
6 | 11.0 | 10 | 200 | 1040
7 | 11.5 | 10 | 200 | 1240
8 | 12.0 | 10 | 200 | 1440
9 | 12.5 | 11 | 220 | 1660
10 | 13.0 | 11 | 220 | 1880
11 | 13.5 | 12 | 240 | 2120
12 | 14.0 | 12 | 240 | 2360
13 | 14.5 | 13 | 260 | 2620
14 | 15.0 | 13 | 260 | 2880
15 | 15.5 | 13 | 260 | 3140
16 | 16.0 | 14 | 280 | 3420
17 | 16.5 | 14 | 280 | 3700
18 | 17.0 | 15 | 300 | 4000
19 | 17.5 | 15 | 300 | 4300
20 | 18.0 | 15 | 300 | 4600
21 | 18.5 | 16 | 320 | 4920
22 | 19.0 | 16 | 320 | 5240
23 | 19.5 | 17 | 340 | 5580
Alison running between the two lines measured 20 metres apart – the bleep test
You will start off with a slow speed, which will gradually increase as the levels increase. At the end of each level you will hear the bleeps getting closer together, which continues each minute.
If you have reached the line before the bleep, you must wait until you hear the bleep before running again.
Note: if the line is not reached in time with the bleep you have a chance to turn and catch up the pace for two more bleeps. The test is stopped if you are unable to reach the line in two consecutive ends, or if you fail to reach the line with a 2m gap.
Bleep test equipment
•Tape measure to measure the distance
•Cones or some type of markers
•Bleep test audio track
The bleep test audio track is commercially available at very low cost (or even free) as a CD or as a download to play on laptop, iPad, etc. Enter 'bleep test' in a search engine to find the many options.
The results below are not predictions for maximal oxygen uptake, but are indicators for aerobic fitness. Each score shows the test level and the number of shuttles completed successfully (e.g. 4/6 = level 4 and 6 shuttles completed).
Age | Excellent | Good | Average | Fair | Poor
---|---|---|---|---|---
14–16 | 10/9 | 9/1 | 6/7 | 5/1 | 4/7
17–20 | 10/11 | 9/3 | 6/8 | 5/2 | 4/9
21–30 | 10/8 | 9/2 | 6/6 | 5/1 | 4/9
31–41 | 10/4 | 8/7 | 6/3 | 4/6 | 4/5
41–50 | 9/9 | 7/2 | 5/7 | 4/2 | 4/1
Muscular endurance tests
In the following tests you have one minute to perform as many repetitions as you can. This will be a good guide to your muscular endurance, as well as being a great way of motivating yourself to do better.
The results shown are from my years in the fitness industry, and represent an average of what I have recorded and seen. See Chapter 7 for guidance on how to perform these exercises.
Press-ups
Do full press-ups if you can, otherwise ¾ press-ups.
Age | 17–19 | 20–29 | 30–39 | 40–49 | 50–59 | 60–65
---|---|---|---|---|---|---
Excellent | > 35 | > 36 | > 37 | > 31 | > 25 | > 23
Good | 27–35 | 30–36 | 30–37 | 25–31 | 21–25 | 19–23
Above average | 21–27 | 23–29 | 22–30 | 18–24 | 15–20 | 13–18
Average | 11–20 | 12–22 | 10–21 | 8–17 | 7–14 | 5–12
Below average | 6–10 | 7–11 | 5–9 | 4–7 | 3–6 | 2–4
Poor | 2–5 | 2–6 | 1–4 | 1–3 | 1–2 | 1
Very poor | 0–1 | 0–1 | 0 | 0 | 0 | 0
Squats
Do full squats to test your leg endurance.
Age | 18–25 | 26–35 | 36–45 | 46–55 | 56–65 | 65+
---|---|---|---|---|---|---
Excellent | > 43 | > 39 | > 33 | > 27 | > 24 | > 23
Good | 37–43 | 33–39 | 27–33 | 22–27 | 18–24 | 17–23
Above average | 33–36 | 29–32 | 23–26 | 18–21 | 13–17 | 14–16
Average | 29–32 | 25–28 | 19–22 | 14–17 | 10–12 | 11–13
Below average | 25–28 | 21–24 | 15–18 | 10–13 | 7–9 | 5–10
Poor | 18–24 | 13–20 | 7–14 | 5–9 | 3–6 | 2–4
Very poor | < 18 | < 20 | < 7 | < 5 | < 3 | < 2
Half sit-ups
To test your abdominal endurance, do half sit-ups and not full ones.
Age | Under 35 | 35–45 | Over 45
---|---|---|---
Excellent | 50 | 40 | 30
Good | 40 | 25 | 15
Average | 25 | 15 | 10
Below average | 10 | 6 | 4
Dips
Completed as a bench dip.
Excellent | 75+
---|---
Good | 55–74
Average | 35–54
Below average | 35 and under
Pull-ups
There is no time limit, but you must keep hanging from your hands and keep your feet off the floor at all times.
The average result for pull-ups for women is 3–5. Initially Alison could hardly do half a pull-up, but after the 12 weeks she managed to do just over four of them, which she was really pleased with.
05 LET'S GET STARTED
Within the 12-week fitness programme you will do 57 different workouts and use over 80 different exercises to get the body you want. We will look at the basic training methods, warm-ups, cool-downs and quick stretches to get the most out of your muscles.
WEIGHT TRAINING
I am sure you have seen those people who use the gym regularly but have bodies that never change shape. This is due to several different reasons, but the main ones are:
•Lack of knowledge and technique
•No variety – using the same routine continuously
•Never increasing their performance (e.g. not increasing the weights when lifting)
We need to use as many different methods while training to get the most out of our bodies. This will encourage our bodies to get bigger and stronger, as our bodies won't become accustomed to the same routine.
Have a look through the different types of training methods I used, and take note so that you can use it to do your best.
Supersets
These are two exercises performed in a row without stopping. For example, perform squats followed by lunges.
| Static lunges (bosu) | Squat thrusts
---|---|---
Sets | 1. | 2. | 3. | 1. | 2. | 3.
Reps | 15 | 15 | 15 | 15 | 15 | 15
For example, this superset means completing three sets of 15 reps of static lunges and three sets of 15 reps of squats. Perform the first of three sets of static lunges, followed by the first set of three squats without stopping. After performing the first set of both exercises you can rest, then repeat until you have completed three sets of both exercises.
Drop sets
Perform an exercise with a heavy weight to reach failure (see below). Lower the weight and reach failure again. Keep lowering the weight until specified.
Pyramid training
This has a warm-up, a maximum and a cool-down all in one. Begin at the bottom of the left side of the pyramid and climb up until you are all the way at the top and then come back down on the right hand side to the base. The numbers represent the repetitions.
Set 1 = 1 pull-up,
set 2 = 2 pull-ups...
set 5 = 5 pull-ups,
set 6 = 5 pull-ups,
set 7 = 4 pull-ups...
set 10 = 1 pull-up.
Total pull-ups = 30.
Negative pull-ups
Use negative pull-ups if you are unable to perform more than three repetitions in a row. If you find that you cannot perform negative pull-ups, do lat pull-downs (see here). Negative pull-ups will strengthen your back quickly, so eventually you will be able to perform more than three reps in a row.
Start with your chin at bar level, either by stepping on a step box or object or by getting your training partner to lift you up to the top (with a little help from yourself). Slowly lower yourself in a count of five seconds back down to the bottom, until your arms are straight. This counts as one negative rep. Then repeat the number of reps specified.
Alison hard at work while weight training – dumbbell press.
Press-ups
With all of the press-ups you will be performing over the next 12 weeks, you must be able to perform at least 20 in a minute. If you are unable to perform 20 regular press-ups, you should be looking to perform ¾ press-ups. As soon as you can perform 60+ ¾ press-ups in a row, you should then be able to perform 30 regular press-ups.
If you find you prefer the ¾ press-ups, you can do them throughout the 12 weeks, like Alison, but of course you will get better results from doing full press-ups.
If you find ¾ press-ups difficult then you can try box press-ups. This is when you position yourself on all fours with your hands in line with your chest and do the press-ups from this position.
FAILURE
To train to failure, you continue a set until you can't do any more repetitions with that weight without stopping or losing technique.
Example:
1st set: warm-up set, 20 reps.
2nd set: add weight that allows your muscles to fail between 15 and 20 reps.
3rd set: add more weight to allow your muscles to fail between 10 and 15 reps.
4th set: using the same weight, allow your muscles to fail between 10 and 15 reps.
Forced rep
Get your training partner to spot you, to force extra reps to complete your set.
Weights
Heavy weights
We use heavy weights within this programme to strengthen your muscles, joints and posture. When using heavy weights follow the failure guide above. The rep range you are aiming for with heavy weights is 6–10 reps. If this is your first time with heavy weights, you should train with someone and take your time.
When you see heavy weights within the workouts please remember to increase the weight as much as comfortably possible, so that you get the most out of your workout.
Endurance weights
Most of the time we use endurance training in circuits, but we also introduce it into your weight training sessions. This will help tone your muscles while lifting a weight that pushes your limits. You will find this workout harder than most due to feeling the lactic acid burn. But remember, keep going.
Every time you see endurance weights written in the training diary, please choose a weight that pushes your boundaries. If the weight you choose was not hard enough just increase it, or if it was too heavy then lower it.
CARDIOVASCULAR TRAINING
Run PT (physical training)
Alison enjoyed running and exercising outside, so if you can, try to perform the running and exercises outside instead of in a gym.
Run for the specified distance, and then perform the exercise with the number of sets and repetitions required, before moving on to the next exercise or run with no rest in between.
The running should be at 75 per cent of your maximum effort (RPE 7.5/10), and the exercises should be with good technique and as fast as you can to keep your heart rate up.
Cycle PT
This is to be done in the same fashion as the run PT.
Running
We start the running nice and slow, as we want to have a steady build-up phase for your fitness. It is all about getting outside and running.
Alison indoor cycle training during week 8.
What if I can't run?
If you are unable to run through personal or health reasons, please do not give up straight away. You can match the running time or distance specified and swap it with another cardiovascular (CV) exercise.
What alternative exercises do you recommend?
Walking, swimming, rowing, using a cross trainer machine and cycling on your bike or on a spin bike.
On the longer runs, just try to keep in your aerobic zone most of the way. This should be at a comfortable pace, so you are able to hold a brief conversation with your training partner. If, however, you find it hard to talk, you are probably running too hard and you are out of your aerobic zone, so slow down.
Depending on your fitness levels and ability to run, beginners should use the timed runs and the more advanced should run the distance and time it.
Fartlek training
Fartlek (Swedish for 'speed play') is a training method that blends continuous training with interval training. This means running for as long as you can comfortably (note the time), walking to recover (note the time), and repeating the time patterns. Alison used fartlek training due to her not being able to run comfortably for more than five minutes. Alison's time pattern was four minute run and one minute walk, until she completed the time specified.
It does not matter if you walk for longer than you run, if this is what best suits you and your body at the beginning. As long as you push yourself each time you run, you will steadily progress by walking less and jogging more.
Cycling
I recommend you time a certain route and distance, and on subsequent rides try and match the time or, if possible, beat it.
Circuits
When exercising in circuit training, the most important thing is to push yourself as hard as you can and never rest in between any exercise or CV-based exercise.
WARM-UP
The warm-up is to prime your muscles, heart and lungs in preparation for your training session. You should slowly increase your intensity as you go through your workout, which will increase your heart rate and blood pressure.
Cardiovascular (CV) training sessions
Use five minutes before you start your CV session to perform the same exercise, but gradually build up the intensity until you feel that your body is thoroughly warmed up.
Weight and circuit training sessions
The following routine warms up all your muscles and systems and takes about five minutes.
Arm circle forwards and backwards
Start with a small circle forwards about the size of a golf ball and gradually increase the circle size until you are rotating them to the maximum. For the arm circle backwards repeat by going in reverse.
Breast stroke and reverse breast stroke
Perform the breast stroke technique used for swimming. As you are going through the technique make sure you are really stretching forwards, and on the way back try to open up your chest to feel a stretch in your pectorals.
For reverse breast stroke, repeat by going in reverse.
Front crawl and back stroke
The front crawl is the same as the swimming technique. When performing, make sure you're really trying to rotate each arm forwards and allow your hips to move with the movement. Reverse the direction in the same way for the back stroke.
Butterfly stroke forwards and backwards
The butterfly stroke is the same as the swimming technique. As you are performing the stroke gradually increase the speed of the rotations forwards and then backwards.
Military press
Perform the military press movement, trying to feel a little burn in your shoulders.
Roll hips in circles
Place your hands on to your hips, with your feet a shoulder-width apart, roll your hips in one direction and then in the other. As you roll your hips around in a circle, try to make sure the movement is coming from your hips and not from your legs.
Squats
Perform 10–30 squats to feel your whole body loosen up. As you start off with the squats, you can start with half squats and gradually increase into full deep squats.
Calf raises
Perform the calf raises as normal, and really try to stand on your tip-toes to feel your calves.
Step-ups
Perform any type of step-ups until you feel your heart rate increase. This should take no longer than three minutes.
You can now add in stretches if you feel you need to release some muscles, or, if your muscles are ready, you can now start your training session.
When beginning your weight training sessions, do the first exercise with no weight and perform the motion with strict control, normally around 20 reps. Then use the first set with a light weight. After that, you will be ready to lift heavy weights and get stuck in.
Try to stretch in between all of your sets and exercises. Make sure you're stretching the muscle that you're exercising as this helps to open up the muscles and to incorporate more of the muscle fibres into the next set. This in turn helps you gain more tone, strength and definition.
COOL-DOWN
The cool-down phase is to make a transition for your muscles, heart and lungs to a resting or near resting state. You should slowly decrease your intensity as you go through your cool-down, which will decrease your heart rate and blood pressure.
CV training sessions
Once you have finished your training session, slow the pace down gradually until you are either spinning your legs out with no resistance if you are cycling or gradually slow to a walk if you are running. Keep moving at the slower pace until you feel your body relax and your heart rate decrease. Once you feel nice and relaxed, you can perform the stretches.
Weight and circuit training sessions
Complete the cool-down in the same manner as the CV cool-down. Normally when I finish circuit training or weight training, I go for a walk and try to relax my body. I might use some of the warm-up movements to make sure my muscles feel free of lactic acid, such as arm circles.
Once your heart rate has come down, perform the stretches.
WARM-UP AND COOL-DOWN STRETCHES
Try to stretch after the cool-down to make sure you don't ache too much the next day, and to help release the tension from within the muscles.
Alison used the myo stretch (meaning the muscle stretch) throughout the 12-week programme on a weekly basis to work on specific muscles that felt tight. It is an hour-long stretching routine that encompasses the majority of the muscles within your body.
You can follow this routine (see here), or below are a few basic stretches that I would include in my training routine. Do these between sets and at the end of training sessions.
How to stretch
When you stretch, there is no specific time to hold each stretch. Remember one thing, though: the smaller the stretch the better, so listen to your body. You need to find a stretch that gives you no burning sensation, shaking within the muscle or pain, but instead a stretch that is small enough so you can just feel it.
THE STRETCHES
Calf (gastrocnemius) stretch
Place both hands on a wall in front of you. Extend one leg backwards as far as comfortable, keeping it straight and your front leg bent. Make sure your feet are parallel with each other, and push up diagonally into the wall while pressing your heel down into the floor. You should feel a stretch in the back of your lower leg.
Soleus stretch
Place both hands on a wall in front of you. Extend one leg backwards, and maintain a bend in it. Make sure your feet are parallel with each other, and push up diagonally into the wall while pressing your heel down into the floor. You should feel a stretch deep in the back of your lower leg.
Hamstring stretch
Stand with one foot on a chair or raised object. Keep your leg slightly bent and your foot flat on the chair. While keeping your back straight, lean forwards from your hip and tilt your bum upwards. You should be able to feel a stretch in the back of your thigh.
Quad stretch
Stand on one leg either balancing or holding on to a wall or object. Keep your whole body straight and your legs in line with each other. Your knees should be together and, holding your foot behind your buttock, tilt your hip forwards. This enhances the stretch on the front of your thigh.
Adductor stretch
Stand with your feet wide apart. Keep one leg straight with the toes pointing forwards. Bend the other leg and allow your foot to turn outwards to balance you. While in this position, lower your groin towards the ground – to get more of a stretch you can lean your body towards your straight leg.
Hip flexor stretch
Extend one leg backwards as far as is comfortable, and keep it bent. Place both feet parallel with each other. Push your pelvis forwards, and lean slightly backwards towards your back leg. If you require, you can support yourself next to a wall or object to balance yourself.
Glute stretch
Lie on your back on the floor face up. Cross one leg over the other leg, and rest your foot on the thigh. Start to bring your foot towards your buttock. Grasp the thigh just under the knee. Pull the leg up and towards your chest.
Abdominal stretch
Lie face down on the floor, keeping your hands in front of you about a shoulder-width apart. Keep your hips, legs and feet flat on the ground. Raise your torso off the ground until your arms are almost straight.
Lower back stretch
Lie on your back, face up. Hold on to the back of your thighs just underneath the knees. Pull your knees towards your chest, allowing your buttocks to rise off the ground.
If you cannot feel the stretch there is an alternative method. Kneel on the ground, with your weight on your heels. Reach forwards with your hands, and let your head relax between your arms.
Lat stretch
Place your feet shoulder-width apart, and extend one arm across your body in front of you. Reach across as far as possible with your hands while leaning slightly forwards. The key is to try and arch the side of your back. You can vary this by holding on to an object or doorway. This will give you a deeper stretch into the lats.
Rhomboid stretch
Place your hands together in front of you at about shoulder height. Reach forwards as far as is comfortable with your hands, trying to round the middle/upper part of your back.
Pectoral stretch
Stand alongside a wall, with your feet shoulder-width apart. Bend your arm to a 90° angle at the elbow, and rest your forearm on to the wall or door frame. At the same time place the same-sided leg forwards. Turn your body and shoulders away from the bent arm until you feel a stretch. The same can be achieved with a workout buddy, as pictured here.
Anterior deltoid stretch
Place your hands into the base of your back. Drop your shoulders forwards and raise your chest up just like you're taking a deep breath. You should feel a stretch at the front of your shoulders.
Deltoid stretch
Place one arm across the front of your body. You can either keep that arm straight or you can bend it to a 90° angle. Pull your arm in and towards the opposite arm until you feel a stretch.
Triceps stretch
Place one hand up and behind your head with your elbow pointing upwards. With your other hand (depending on your flexibility) either pull the elbow down from the top or push the elbow from the front.
Biceps stretch
Hold on to a bench with your hands facing towards your body and your forearms facing away from your body. Keep your arms straight and lean backwards and down until you feel a stretch.
Forearm flexor stretches
With one hand, hold on to the opposite fingers and straighten your arm so your forearm is facing upwards. Then pull your fingers towards your body.
Forearm extensor stretches
With one hand, hold on to the opposite fingers and straighten your arm so your forearm is facing down. Then pull your fingers towards your body.
Trapezius and neck stretch
While looking straight ahead and keeping your head up, allow your head (ear) to drop towards one of your shoulders. Once in this position, pull the opposite shoulder down with your other hand to feel a stretch in your upper trapezius.
06 NUTRITION PLANS AND TRAINING SESSIONS
THE BEGINNING
HEALTH CHECK AT THE BEGINNING
ALISON'S RESULTS
Statistics
---
Weight (kg) | 57
Height (cm) | 157.3
Health tests
BMI | 23
RHR | 77
BP | 112/68
Fat (%) | 32.1
Glucose | 6.2
Cholesterol | 5.2
Lung function | 370
Measurements (cm)
Neck | 31.75
Chest | 90.17
Arms | R: 29.85 L: 29.21
Navel | 81.28
Hips | 91.44
Thighs | R: 60.33 L: 59.06
Calves | R: 35.56 L: 35.56
Calliper test (mm)
Biceps | 8
Triceps | 18
Waist | 15
Subscapularis | 19
Total | 60
Calliper fat (%) | 31.9
Fitness tests
Bleep test (20m) level | 4.5
Maximum reps in one minute
¾ push-ups | 15
½ sit-ups | 35
Squats | 39
Dips | 23
Max pull-ups | ½
WEEK ONE NUTRITION PLAN
WEEK 1 OVERVIEW
Day | Breakfast | Lunch | Dinner
---|---|---|---
1 | Muesli with fresh fruit | Smoked salmon pitta | Beef stir fry
2 | Fruit porridge | Tuna and olive salad | Chicken with roasted sweet potatoes
3 | Fresh fruit and seeds | Tuna salad with sweet potato | Slow roasted orange veal
4 | Wheat biscuits or muesli with fruit | Turkey wrap | Jacket potatoes with cheese
5 | Fruit salad | Butternut squash and vegetables | Spicy salmon
6 | Fruit smoothie 1 | Pitta turkey salad | Grilled tandoori chicken
7 | Omelette | Butternut squash and coriander soup | Mackerel salad
SHOPPING LIST WEEK 1
CARBOHYDRATES
1 bag of brown rice
480g of muesli
1 bag of pine nuts
8 wholemeal/brown pitta breads
240g porridge oats
4 jacket potatoes
1 bag of sunflower seeds
1 bag of pumpkin seeds
9 sweet potatoes
4 organic tortilla wraps
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
350g low fat cottage cheese/soft goat's cheese
8 eggs
40g feta/goat's cheese
1 light soft cheese/soft goat's cheese
680ml skimmed/soya/rice/oat milk
2kg soya/plain yoghurt
FISH
8 anchovy fillets
4 mackerel fillets
4 salmon fillets
1 pack of smoked salmon
4 small tuna cans
350g tuna steaks
MEAT
4 200g beef steaks
8 chicken breasts
400g lean ham
8 turkey breasts
1.4kg rack of veal
FRUIT
6 apples
12 bananas
1 punnet of blueberries
2 lemons
2 mangos
1 orange
1 large pineapple
1 punnet of raspberries
VEGETABLES
1 avocado
2 bags of baby spinach
25g black olives
3 butternut squash
5 carrots
2 celery sticks
2 courgettes
1 cucumber
175g French beans
2 leeks
4 lettuces
265g mangetout
150g mushrooms
1 onion
115g plum tomatoes
5 red onions
5 red peppers
20 red tomatoes
100g rocket salad
26 spring onions
1 bag of sweet corn
2 yellow peppers
HERBS
Basil
Black pepper
Chinese five-spice
Coriander
Cumin
Dill
Fresh ginger
1 garlic bulb
Green chilli
Ground coriander
Mint
Nutmeg
Paprika
Turmeric
OTHER
Balsamic vinegar
Beef stock
Corn flour
Chicken stock
Cold-pressed extra virgin olive oil
Ginger wine
Soy sauce
Tandoori paste
Tomato purée
SNACKS
Fruit
Wholegrain crispbread/crackers/flat breads
Small bowl of muesli
Soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton fruit juice drink
RECIPES WEEK 1 DAY 1
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person)
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH SMOKED SALMON PITTA
4 wholemeal pitta breads (hot or cold)
Smoked salmon
Soft goat's cheese/low fat soft cheese (small serving per person)
2 spring onions, finely sliced
200g baby spinach
4 large tomatoes, sliced into quarters
1 red pepper, finely sliced
1Cut open the pitta bread and spread the goat's cheese thinly across one side.
2Add the smoked salmon and sprinkle on the spring onions.
3Serve with spinach, tomatoes and red pepper.
DINNER BEEF STIR FRY
2 teaspoons corn flour
115ml beef stock
2 tablespoons soy sauce
800g of lean steak
1 tablespoon olive oil
1 garlic clove, finely chopped
2cm piece ginger
150g mushrooms
100g of mangetout
4 spring onions, chopped
Brown rice
1Blend together the stock, corn flour and soy sauce.
2Mix the beef, olive oil, garlic and ginger in a large bowl.
3Heat a large frying pan or wok, and when hot add beef mixture and heat until meat is brown, then set aside.
4Add the spring onions, mangetout and mushrooms to the hot pan, and fry until slightly crunchy.
5Add the stock and corn flour mixture to the pan, stir over high heat until sauce has thickened.
6Add the meat back into the pan, heat and stir well. Serve with brown rice.
RECIPES WEEK 1 DAY 2
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH TUNA AND OLIVE SALAD
175g French beans, topped and tailed
350g fresh tuna steaks
115g baby plum tomatoes, halved
8 anchovy fillets, drained on kitchen paper
25g stoned black olives in brine, drained
Fresh basil leaves to garnish
For the dressing:
1 tablespoon olive oil
1 garlic clove, crushed
1 tablespoon lemon juice
1 tablespoon basil leaves, shredded
1Boil the French beans in a small saucepan for 5 minutes, or until slightly tender. Drain and keep warm.
2Season the tuna steaks with black pepper, and place tuna on grill rack and cook for 4–5 minutes on each side, or until cooked through.
3Drain the tuna on kitchen paper, and flake the tuna into bite-size pieces using a knife and fork.
4Mix the tuna, French beans, tomatoes, anchovies and olives in a bowl and keep warm.
5Mix all of the dressing ingredients together and pour over the tuna salad. Garnish with basil and serve.
DINNER CHICKEN WITH ROASTED SWEET POTATOES
3 sweet potatoes, chopped
1 butternut squash, peeled and chopped
1 red onion, peeled and chopped
6 spring onions, finely sliced
40g feta/goat's cheese, cut into small chunks
4 chicken breasts, sliced
2 tablespoons olive oil
1 teaspoon dried basil
3 tomatoes, roughly chopped
Handful of lettuce per person
1Preheat oven to 190°C (375°F). Place the sweet potatoes and butternut squash into an ovenproof dish and drizzle half of the extra virgin olive oil over the top, mix well. Place into the oven and cook for 35–45 minutes.
2Meanwhile, heat the rest of the olive oil over a medium heat and cook the chicken breasts for 8–12 minutes, until golden brown and thoroughly cooked.
3Add the red onion, spring onions, dried basil and tomatoes to the sweet potatoes and butternut squash dish, stir well and cook for a further 5 minutes.
4Sprinkle the cheese over the top and cook for another 3–4 minutes.
5Serve the sweet potatoes and butternut squash topped with cheese with the chicken on a bed of lettuce leaves. Decorate with spring onions.
Lunch for tomorrow:
TUNA SALAD WITH SWEET POTATO
Consider preparing extra sweet potatoes for your lunch in advance.
RECIPES WEEK 1 DAY 3
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH TUNA SALAD WITH SWEET POTATO
4 sweet potatoes, cooked (1 per person)
4 small tinned tuna (1 per person)
100g rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks and drizzle with a tablespoon of extra virgin olive oil. Cook in the oven for 30–40 minutes.
3Place rocket leaves, mangetout, tomatoes, cucumber and red pepper into a salad bowl.
4Add balsamic vinegar and olive oil and mix well.
5Serve with tuna, sweet potatoes and salad.
DINNER SLOW ROASTED ORANGE VEAL
1.4kg rack of veal, trim fat
2 carrots, sliced lengthways
2 courgettes, chopped
2 red onions, chopped
2 tablespoons olive oil
4 spring onions, finely chopped
Orange zest, finely grated
60ml of orange juice
For the dressing:
1 butternut squash, peeled and chopped into small pieces
150g low fat natural/soya yoghurt
2 tablespoons fresh mint
½ tablespoon olive oil
2 tablespoons lemon juice
1Preheat oven to 200°C (400°F). Put butternut squash, carrots, courgettes and onions into a large baking dish. Drizzle over half of the olive oil and mix well.
2Mix the spring onions, orange zest, orange juice and the rest of the olive oil to make a mixture.
3Place veal on a wire rack set over vegetables and coat meat with mixture.
4Roast veal for 40 minutes, or until cooked throughout.
5Remove meat from oven, cover with foil and rest for 10 minutes.
6Mix all of the dressing ingredients in a bowl, and serve vegetables and meat with a drizzle of dressing over the top.
Lunch for tomorrow:
TURKEY WRAP
Consider preparing the turkey in advance for tomorrow's lunch.
RECIPES WEEK 1 DAY 4
BREAKFAST WHEAT BISCUITS OR MUESLI WITH FRUIT
560ml milk (soya/rice/oat or skimmed milk)
2–3 wheat biscuits or 240g of muesli (60g per person)
1 piece of fruit of your choice
1Place your choice of cereal in a bowl and add milk.
2Serve with fruit.
LUNCH TURKEY WRAP
4 turkey breasts, cooked and sliced
4 organic wholewheat wraps, serve hot or cold
200g mixed salad
4–5 tomatoes, sliced
1 red onion, finely chopped
1 yellow pepper, sliced
4 tablespoons of soya/plain yoghurt
1Heat some extra virgin olive oil (½ tablespoon) in a frying pan over a medium heat.
2Slice and cook 4 turkey breasts (1 per person) until golden.
3Place the salad, red onion, tomatoes, yellow pepper and cooked turkey breasts into a salad bowl and mix well.
4Drizzle over the yoghurt and add the salad to the wrap and roll up.
DINNER JACKET POTATOES WITH COTTAGE OR GOAT'S CHEESE
4 large baking potatoes (cut a cross in the centre of each potato and prick the skins with a fork)
3 teaspoons sun-dried tomato purée
½ teaspoon ground coriander
1 tablespoon olive oil
4 spring onions, finely chopped
1 fresh green chilli, deseeded and finely chopped
1 tablespoon fresh coriander
350g low fat cottage cheese/soft goat's cheese
Handful of pine nuts
Side salad:
Generous amounts of mixed salad leaves
4 large tomatoes, chopped
1 red pepper, chopped
¼ cucumber, chopped
1Preheat oven to 200°C (400°F). Bake the potatoes for one hour, or until soft and cooked. Meanwhile prepare the salad.
2Mix the sun-dried tomato purée and ground coriander together in a bowl.
3Just before the potatoes are ready, heat the olive oil in a small saucepan. Add the spring onions and chopped chillies, and cook for 2–3 minutes, stirring occasionally until soft.
4Stir in the sun-dried tomato paste and cook for a further 1 minute. Remove from heat and stir in the chopped coriander.
5Place the cheese in a bowl and stir in the tomato mixture.
6Divide the cheese mixture equally among the potatoes.
7Serve with salad and add a sprinkle of pine nuts over the top.
Lunch for tomorrow:
BUTTERNUT SQUASH AND VEGETABLES
See the following page and consider preparing your lunch in advance.
RECIPES WEEK 1 DAY 5
BREAKFAST FRUIT SALAD
8 tablespoons soya/plain yoghurt (2 tablespoons per person)
80g oats
60g sunflower seeds or pumpkin seeds
4–5 pieces of fruit (preferably ones in season)
1Dice fruit into chunks and divide into four portions.
2Add 2 tablespoons of soya/plain yoghurt to each portion and sprinkle with oats and seeds
LUNCH BUTTERNUT SQUASH AND VEGETABLES
1 butternut squash, peeled and chopped
2 sweet potatoes, peeled, and diced into cubes
1 leek, chopped
1 red onion, quartered
1 tablespoon, olive oil
Handful of coriander, chopped
Handful of rocket leaves per person
For the dressing:
¼ grated cucumber
4 tablespoons soya/plain yoghurt
1 tablespoon olive oil
1 teaspoon balsamic vinegar
2 teaspoons black pepper
2 teaspoons dried dill
1Preheat the oven to 190°C (375°F). Place the butternut squash, sweet potatoes, onion and leek into a large baking dish. Drizzle with olive oil and season with black pepper and coriander.
2Cook for 30–40 minutes, or until vegetables are cooked. Stir if necessary.
3Meanwhile, place all dressing ingredients into a small bowl and mix well.
4Remove from the oven and serve with rocket leaves, and drizzle the dressing over the top.
DINNER SPICY SALMON
4 salmon fillets
2 teaspoons Chinese five-spice powder
2.5cm ginger, cut into thin strips
2 tablespoons ginger wine
2 tablespoons soy sauce
1 tablespoon olive oil
Brown rice
Side vegetables:
1 leek, finely shredded
1 carrot, sliced lengthways
115g mangetout, cut into thin strips
1Rub Chinese five-spice powder into both sides of the salmon fillets.
2Place vegetables into a bowl, and add ginger wine and soy sauce.
3Preheat the grill to a medium heat. Boil water and add the rice.
4Place the salmon fillets on the grill and brush with some soy sauce. Cook for a few minutes on each side.
5Meanwhile, heat the olive oil in wok or frying pan and stir fry vegetables for 3–5 minutes.
6When the vegetables and salmon are cooked, transfer to plates and serve with brown rice.
Marinade for tomorrow's dinner
GRILLED TANDOORI CHICKEN
Consider prepearing for tomorrow's dinner in advance (marinate in fridge overnight).
RECIPES WEEK 1 DAY 6
BREAKFAST FRUIT SMOOTHIE 1
2 large mangos, peeled and chopped
4 bananas, chopped
2 handfuls of raspberries
Blend mangos, bananas and raspberries, and serve.
LUNCH PITTA TURKEY SALAD
4 wholemeal pitta breads
4 turkey breasts, cooked and sliced
Generous amount of salad leaves
1 avocado, sliced
1 red pepper, sliced
1 yellow pepper, sliced
2 spring onions, finely chopped
½ tablespoon olive oil
4 tablespoons of soya/plain yoghurt
1Place the salad leaves, avocado, peppers and chopped spring onions in a salad bowl and mix.
2Slice open the pitta bread and fill with turkey, salad and a dollop of soya/plain yoghurt.
3Serve immediately.
DINNER GRILLED TANDOORI CHICKEN
100g natural soya/plain yoghurt
4 chicken breasts, diced
300g spinach
1 handful of coriander, chopped
8–10 tablespoons of sweetcorn
Brown rice
For the marinade:
1 tablespoon tandoori paste
1 teaspoon cumin
300g natural soya/plain yoghurt
1 tablespoon lemon juice
1 garlic glove, crushed
1In a bowl, add the marinade ingredients together and mix well.
2Add the diced chicken and coat with marinade. Leave in the fridge for at least 2–3 hours.
3Preheat grill to a medium heat and cover a baking tray with baking paper.
4Skewer the chicken and place on to a baking tray. Grill for 8–12 minutes, or until chicken is cooked (keep turning).
5Boil the rice and add the sweetcorn for the last 2 minutes.
6Serve the chicken, spinach, sweetcorn and rice. Pour the remaining yoghurt over the top and garnish with coriander.
RECIPES WEEK 1 DAY 7
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH BUTTERNUT SQUASH AND CORIANDER SOUP
900ml of chicken stock
1kg butternut squash, peeled and chopped
1 onion, roughly chopped
2 carrots, roughly chopped
2 celery sticks, roughly chopped
1 garlic clove, crushed
1 teaspoon paprika
½ teaspoon turmeric
½ teaspoon ground coriander
½ teaspoon ground nutmeg
1In a large saucepan bring chicken stock to the boil. Add the vegetables and spices and bring back to the boil.
2Reduce heat and simmer for 20 minutes, or until vegetables are soft.
3Allow to cool and serve.
DINNER MACKEREL SALAD
4 cooked mackerel, skin removed
Generous amount of mixed salad leaves
1 red pepper, sliced and deseeded
4–5 tomatoes, sliced
¼ cucumber, sliced
For the dressing:
3 tablespoons of soya/plain yoghurt
Pine nuts, small sprinkle
½ tablespoon balsamic vinegar
Black pepper
1Place mixed salad leaves, peppers, tomatoes and cucumber on a plate.
2Cut the mackerel into pieces and place on top of salad.
3To make the dressing, mix the yoghurt, pine nuts and balsamic vinegar in a small bowl and add black pepper to taste. Add dressing to salad.
Lunch for tomorrow
BEETROOT SALAD
See here and consider preparing rice and shallots for your lunch in advance.
TRAINING DIARY WEEK 1
WEEK 1 OVERVIEW
Day 1: Weights – whole body
Day 2: Rest
Day 3: CV – run
Day 4: Rest; cellulite massage
Day 5: Circuits
Day 6: Rest
Day 7: Rest; myo stretch
ALISON'S DIARY
Day 1 (Monday)
Today is the first day of my 12-week programme and I'm really looking forward to seeing how my body changes. I'm quite stressed at the moment so it's possibly not the best time to start, and I have some stress blisters on the top of my chest to prove it.
Tiredness 6
Stress 6
Sleep 7 hours
Day 2 (Tuesday)
Playing volleyball tonight, hopefully I can remember how to play as it's been a while. I was a bit stiff (DOMS) from yesterday's workout and today's volleyball session. I'm going for a run in the morning so hopefully I can move when I wake up.
Tiredness 6
Stress 7
Sleep 6 hours 30 minutes
Day 3 (Wednesday)
I went for my first run in ages. It took me a while to find a comfortable breathing pattern and to settle my breathing. I had to stop to get my breath back regularly but I did improve by the end of the session.
Tiredness 7
Stress 6
Sleep 7 hours
Day 4 (Thursday)
The stress blisters are ready to pop and the soreness has subsided. I needed some extra brain food as I had an exam to take (which I passed). I also had a cellulite leg massage from myo Clinic. One word, ouch! I was told the first will always be the most painful as all the cellulite needs to be broken down.
Tiredness 8
Stress 6
Sleep 8 hours
Day 5 (Friday)
Feeling good today. I had a comment at work saying that I had lost some weight but it might have been because I wore a different style uniform top to work that was more flattering.
Tiredness 8
Stress 6
Sleep 5 hours 45 minutes
Day 6 (Saturday)
Feeling a bit low and hormonal today and ended up missing lunch due to work. Not happy. I did catch up on sleep though, which was brilliant.
Tiredness 7
Stress 6
Sleep 9 hours 30 minutes
Day 7 (Sunday)
Tests today, a bit scared about my results but also nervous about having my photos taken in my bikini. Had an emotional moment this morning after the tests, but the results were very positive and so were the photos, so all good.
Tiredness 8
Stress 6
Sleep 8 hours 30 minutes
TRAINING SESSION WEEK 1 DAY 1
ALISON'S SESSION
AM Rest
PM Training session Weights – Whole body
Time trained 3.30–4.20 p.m.
Session time 50 minutes
RPE 7/10
WORKOUT
Regular pull-ups
Negatives: 1–3 and 3–1
Total: 12
Dumbbell press
Set and Rep: | 1. 15 | 2. 15
---|---|---
Weight (lb): | 5| 10
Squats bosu (upside down)
Set and Rep: | 1. 13 | 2. 13 | 3. 13
---|---|---|---
Weight: | – | – | –
Lunges
Set and Rep: | 1. 12 | 2. 12
---|---|---
Weight: | – | –
¾ Regular press-ups
1–4 and 4–1
Total: 20
Half sit-ups:
2 × 15
Single side leg levers:
2 × 10 each side
Pelvic tilts:
3 × 15
Notes: Alison had weak lower abs, so we opted for the beginners exercise, but if you're stronger in your abs try full leg levers.
Alison's notes: Good workout today, I feel my hips strengthening and that was a lot of upper arm work.
TRAINING SESSION WEEK 1 DAY 3
ALISON'S SESSION
AM Rest
PM Training session CV – Run
Time trained 4.00–4.30 p.m.
Session time 30 minutes
RPE 9/10
WORKOUT
Run: 30 minutes / 3 miles
Actual distance: 2.25 miles
Run time: 30 minutes
Average Pace: 14 m/m
Alison's notes: Ran around Whitecliff for as long as possible, but I couldn't run the full 30 minutes in one go because I was finding it hard to breathe. Gavin broke the run down for me and it did get easier, the trick is to take your mind off your problem, mine was breathing.
Notes: If you are able to run easily for 30 minutes, please try to run for the three miles at the best pace you can. Alison did fartlek training as she was unable to run comfortably for more than five minutes. If you find running hard, please use fartlek training (see here).
TRAINING SESSION WEEK 1 DAY 5
ALISON'S SESSION
AM Rest
PM Training session Circuits
Time trained 7.00–8.20 p.m.
Session time 1 hour 20 minutes
RPE 7/10
WORKOUT
Each exercise is timed for one minute.
You will notice the first exercise is weights, the second exercise is with a step box, the third exercise is on the mat (floor) and the fourth exercise is running.
When running, run as fast as you can for the three minutes to cover the most amount of distance. If you cannot run, then walk as fast as you can and put in an incline.
Complete the cycles in order:
Cycle 1
Jog: 5 minutes (to warm-up)
Cycle 2
Dumbbell press
Step box
Half sit-ups 3 minute run
Weight: 7.5lb (step-ups)
Cycle 3
Bent-over rows
Step box
Reverse curls 3 minute run
Weight 15lb (down, down, up, up)
Cycle 4
Press-ups
Step box
Heel taps
3 minute run
Weight: 12.5lb (side lunge)
Cycle 5
Arm curl
Step box
Glute extensions
3 minute run
Weight: 7.5lb (back lunge)
Cycle 6
Dips
Step box
Plank
3 minute run
No weight (knee raise step-up)
Alison's running distance: 1.9 miles
Notes: Complete all four exercises in cycles in a row with no rest if possible, before moving on to the next cycle. You can rest in between cycles if you wish, but remember the less time you rest between cycles the fitter you become. This will be your first hard workout. Do not be put off, just give it your best, and when you come to your next circuit session believe me it will not be as hard. Good luck.
Alison's notes: I found the running really hard as Gavin told me to push my body to the maximum.
WEEK 1 TESTS
Take a photo of yourself from front and back to help gauge your progress.
ALISON'S WEEKLY TESTS
Weight (kg) | 55.5
---|---
Height (cm) | 157.3
BMI | 22.4
RHR | 68
BP | 112/68
Fat (%) | 30.8
Measurements (cm)
Neck | 30.48
Chest | 88.90
Arms | R: 29.21 L: 28.57
Navel | 79.37
Hips | 88.90
Thighs | R: 59.05 L: 58.42
Calves | R: 35.56 L: 35.56
WEEK TWO NUTRITION PLAN
WEEK 2 OVERVIEW
Day | Breakfast | Lunch | Dinner
---|---|---|---
1 | Fruit salad | Beetroot salad | Lamb ratatouille
2 | Muesli with fresh fruit | Lamb with feta/goat's cheese | Chilli fish
3 | Scrambled eggs with wild mushrooms | Tuna salad with sweet potato | Turkey stir fry with orange
4 | Fruit porridge | Vegetable soup | Tuna steak and cannellini bean salad
5 | Fresh fruit and seeds | Beef salad pitta | Tandoori turkey salad
6 | Fruit smoothie 1 | Bean salad | Swordfish with Mediterranean vegetables
7 | Omelette | Tuna and olive salad | Hot bean soup with butternut squash
SHOPPING LIST WEEK 2
CARBOHYDRATES
75g butter beans
400g cannellini beans
50g tinned chickpeas
250g couscous
475g kidney beans
490g muesli
10 new potatoes
1 bag of pine nuts
400g pinto beans
8 wholemeal or brown
Pitta breads
320g porridge oats
1 bag of sunflower seeds
1 bag of pumpkin seeds
8 sweet potatoes
4 bags of wild rice
DAIRY AND NON-DAIRY ALTERNATIVES
20 eggs
40g feta/goat's cheese
1520ml skimmed/soya/rice/oat milk
2kg soya yoghurt
FISH
8 anchovy fillets
4 plaice fillets
200g (× 4) swordfish
4 small tuna cans
750g tuna steaks
MEAT
400g cooked roast beef
6 lamb chops
400g lean ham
8 turkey breasts
FRUIT
7 apples
2 apricots
6 bananas
1 punnet of blueberries
2 lemons
1 lime
2 mangos
1 orange
2 peaches
1 large pineapple
1 punnet of raspberries
VEGETABLES
2 avocados
4 baby aubergines
2 bags of baby spinach
4 cooked beetroots
25g black olives
175g broccoli
250g cherry tomatoes
1 butternut squash
6 carrots
4 celery sticks
5 courgettes
1 cucumber
175g French beans
3 lettuces
50g mangetout
8 mushrooms
3 onions
135g plum tomatoes
2 red onions
8 red peppers
10 red tomatoes
100g rocket salad
10 spring onions
4 shallots
1 bag of sweet corn
1 yellow pepper
HERBS
Basil
Black pepper
Cayenne pepper
Chilli powder
Chinese five-spice
Chives
Coriander
Coriander seeds
Cumin
Fresh ginger
Garam masala
1 garlic bulb
Ground coriander
Ground pepper
Mint
Parsley
1 red chilli
Rosemary
Turmeric
OTHER
Balsamic vinegar
Chicken stock
Chilli sauce
Cold-pressed extra virgin olive oil
Corn flour
Dijon mustard
Ginger wine
Muscovado sugar
Soy sauce
Sesame oil
Tandoori paste
Tomato purée
Vegetable stock
White wine vinegar
Wholegrain mustard
SNACKS
Fruit
Wholegrain crispbread/crackers
Flat breads
Small bowl of muesli
Yoghurt/soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton fruit juice
RECIPES WEEK 2 DAY 1
BREAKFAST FRUIT SALAD
8 tablespoons soya/plain yoghurt (2 tablespoons per person)
80g oats
60g sunflower seeds or pumpkin seeds
4–5 pieces of fruit (preferably ones in season)
1Dice fruit into chunks and divide into four portions.
2Add 2 tablespoons of soya/plain yoghurt to each portion and sprinkle with oats and seeds
LUNCH BEETROOT SALAD
100g brown rice
100g wild rice
4 shallots, peeled and halved
2 teaspoons olive oil
4 beetroot, finely diced cooked
Juice of 1 lemon
2 tablespoons fresh mint, chopped
2 tablespoons fresh chives, chopped
1Preheat oven to 200°C (400°F). Place brown/wild rice in medium saucepan of water, bring to boil and simmer for 20–30 minutes.
2Put the shallots on a baking tray, drizzle with olive oil and roast for 8–10 minutes.
3Drain the rice and allow to cool. Gently mix together the beetroot, lemon juice and mint.
4Stir in shallots and chives and serve.
DINNER LAMB RATATOUILLE
8 lamb steaks, lean diced
1 tablespoon olive oil
250g couscous
Spices:
1 tablespoon pepper, freshly ground
2 teaspoons coriander seeds, whole
1 teaspoon garam masala
1 teaspoon chilli powder
For the ratatouille:
2 teaspoons olive oil
4 baby aubergines
1 onion, finely chopped
1 clove garlic, chopped
1 red pepper, deseeded and sliced
1 courgette, sliced
115ml chicken stock
2 tomatoes
1 tablespoon parsley, chopped
1Mix all the spices in a bowl and brush the steaks with a little olive oil and coat with spice mixture, cover with cling film and refrigerate for 1 hour.
2To make ratatouille, heat the olive oil in a large frying pan over medium heat.
3Add aubergines and cook for 4 minutes or until golden. Then add the onion and garlic and cook until lightly coloured.
4Next add the red pepper and courgette and cook for a further minute. Then pour on the chicken stock and add the tomatoes and bring to boil. Cook for a further 5 minutes, add parsley and season to taste.
5Bring water to the boil and add the couscous, cover with a lid and allow to settle.
6Heat oil in a frying pan over high heat and cook lamb for 3 minutes on each side.
7Serve the lamb with ratatouille and couscous.
Lunch for tomorrow
LAMB RATATOUILLE
Save some lamb ratatouille for tomorrow's lunch.
RECIPES WEEK 2 DAY 2
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person)
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH LAMB WITH FETA/GOAT'S CHEESE
4 pitta breads, 1 per person (serve hot or cold)
Ratatouille and sauce from last night's dinner
Lettuce
Feta/goat's cheese, small amount
Soya/plain yoghurt
1Slice open pitta bread and fill with lamb, ratatouille, lettuce and sprinkle with feta/goat's cheese.
2Drizzle the soya/plain yoghurt over the top.
DINNER CHILLI FISH
4 plaice fillets
1 tablespoon olive oil
1 tablespoon fresh coriander
2 tablespoons lime juice
300ml water
1 tablespoon chilli sauce
2 tablespoons tomato purée
1cm ginger, grated
1 teaspoon muscovado sugar
Lemon wedges, to serve
1 tablespoon white wine vinegar
Brown rice
1Place fish in a dish, add olive oil, coriander and lime juice and coat well. Cover in cling film and place in the fridge to marinate.
2Preheat the grill to medium heat. Place water, tomato purée, chilli sauce, white wine vinegar, ginger and sugar in small saucepan. Stir and simmer for 5–8 minutes or until thick.
3Meanwhile, remove the fish from the marinade and cook under the grill for 5–8 minutes or until the flesh flakes easily.
4Transfer fish to plates and spoon over the sauce.
5Serve with brown rice and garnish with lemon wedges.
Lunch for tomorrow
TUNA SALAD WITH SWEET POTATO
See the following page and consider preparing sweet potatoes for your lunch in advance.
RECIPES WEEK 2 DAY 3
BREAKFAST SCRAMBLED EGGS WITH WILD MUSHROOMS
8 wild mushrooms, large
8 eggs
200ml serving of milk (soya/rice/oat or skimmed milk)
1 tablespoon chives, chopped
2 teaspoons olive oil
Ground black pepper
1Preheat the grill to high heat. Brush mushrooms with olive oil and season with pepper. Grill for about 10 minutes or until tender.
2Meanwhile, in a bowl lightly whisk eggs and milk together and lightly season with black pepper.
3Heat a non-stick frying pan over medium heat and pour in the egg mixture and cook. Keep stirring until the egg is cooked, then stir in chives. Place eggs on the mushrooms and serve.
LUNCH TUNA SALAD WITH SWEET POTATO
4 sweet potatoes, cooked (1 per person)
4 small tinned tuna (1 per person)
100g rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks and drizzle with a tablespoon of extra virgin olive oil. Cook in the oven for 30–40 minutes.
3Place rocket leaves, mangetout, tomatoes, cucumber and red pepper into a salad bowl.
4Add balsamic vinegar and olive oil and mix well.
5Serve with tuna, sweet potatoes and salad.
DINNER TURKEY STIR FRY WITH ORANGE
4 turkey breasts, sliced
1 tablespoon of sesame oil
1 tablespoon olive oil
2 large carrots, thinly sliced
175g small florets of broccoli
2 teaspoons ginger, crushed
2 teaspoons garlic, crushed
4 spring onions, finely sliced
1 tablespoon corn flour
For the marinade:
1 tablespoon wholegrain mustard
2 red peppers, sliced
2 tablespoons soy sauce
1 large orange, finely grated and juiced
Brown rice
1Marinade: mix together the soy sauce, mustard, orange rind and juice into a small bowl. Stir in the turkey and set aside to marinade. Boil the rice.
2Heat the olive and sesame oil in a wok or large frying pan over a high heat. Add the carrots and broccoli and cook for 3 minutes.
3Remove the turkey from mix and add to the wok. Add the garlic, ginger, spring onions and red pepper and stir fry for another 4 minutes.
4Mix the corn flour and the reserve of the marinade to make a smooth sauce and pour over the turkey.
5 Stir fry for a further 1–2 minutes until the broccoli is tender, serve immediately with brown rice.
Lunch for tomorrow
VEGETABLE SOUP
See the following page and consider preparing your lunch in advance.
RECIPES WEEK 2 DAY 4
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH VEGETABLE SOUP
1 litre vegetable stock
2 carrots, sliced
2 celery sticks, chopped
1 onion, chopped
1 tablespoon fresh parsley, chopped
400g tinned tomatoes
1 tablespoon basil, chopped
1 tablespoon rosemary, finely chopped
1Bring stock to boil in a large saucepan.
2Add the carrots, celery, onion, parsley and tomatoes and simmer gently for 30 minutes.
3Stir through basil and rosemary, and season with black pepper.
DINNER TUNA STEAK AND CANNELLINI BEAN SALAD
1 tablespoon pine nuts
4 × 100g tuna steaks
½ tablespoon olive oil
1 garlic clove, crushed
400g white cannellini beans, drained and rinsed
1 tablespoon basil, finely sliced
½ tablespoon parsley
2 spring onions, finely sliced
Generous amount of mixed salad leaves
1Heat a small non-stick frying pan over medium heat, add the pine nuts and stir until toasted and golden, then set aside.
2Heat a large non-stick frying pan over high heat and add the olive oil.
3Place tuna steaks in frying pan and cook for 2–3 minutes each side. The tuna should still be a little pink in middle. Allow to cool slightly.
4Place the remaining ingredients and pine nuts in bowl and mix.
5Serve the tuna with bean salad on the side.
Dinner for tomorrow
TANDOORI TURKEY SALAD
See the following page and consider preparing your lunch in advance.
RECIPES WEEK 2 DAY 5
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH BEEF SALAD PITTA
4 wholemeal pitta breads (serve hot or cold)
400g cold roast beef, finely sliced
Green salad, generous amounts of
4 large tomatoes, sliced
1 red pepper, sliced
½ red onion, finely sliced
2 tablespoons chopped basil
For the dressing:
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
Season with black pepper
1In a small bowl mix together all the dressing ingredients.
2Put the remaining ingredients in a large salad bowl and mix well.
3Slice open the pitta bread and fill with beef and salad.
4Pour the dressing over the top.
DINNER TANDOORI TURKEY SALAD
4 sweet potatoes, peeled and chopped
½ tablespoon olive oil
400g turkey breasts
100g baby spinach
4 plum tomatoes, thinly sliced
½ cucumber
Coriander, small handful
Lemon wedges
For the marinade:
1 tablespoon tandoori paste
50g of soya/plain yoghurt
For the dressing:
150g of soya/plain yoghurt
2 tablespoons fresh mint
½ tablespoon olive oil
2 tablespoons lemon juice
1Mix the tandoori paste and yoghurt in a bowl.
2Add the turkey and coat thoroughly. Cover and chill for 30 minutes – leave overnight if you have time.
3Meanwhile, preheat the oven to 190°C (375°F).
4Place sweet potatoes in an ovenproof dish and drizzle with olive oil. Cook for 20–30 minutes or until soft.
5Preheat grill and cook turkey over a medium heat for 6 minutes each side or until cooked. Remove from the heat and let turkey rest for 5 minutes then slice the turkey into strips.
6Place the spinach, tomatoes and cucumber in large salad bowl and put turkey strips over the top.
7Mix the dressing ingredients together in a small bowl and drizzle the dressing over salad.
8Garnish with coriander and lemon wedges and serve.
Lunch for tomorrow
BEAN SALAD
Consider preparing the eggs in advance.
LUNCH BEAN SALAD
4 eggs
2 avocados, stoned and peeled
400g tinned kidney beans
400g tinned pinto beans
1 red onion, finely sliced
Coriander, large handful chopped
250g cherry tomatoes, halved
For the dressing:
1 red chilli, finely sliced
½ teaspoon ground cumin
1 tablespoon of lime juice
3 tablespoons olive oil
1Boil eggs for 6½ minutes, then place in cold water to cool.
2Slice avocados and place in bowl with the beans, onions, coriander and tomatoes.
3Mix the dressing ingredients in a small bowl.
4Once eggs have cooled but are still warm, peel off shells and cut into quarters.
5Mix the salad with the dressing and place the eggs on top and serve.
DINNER SWORDFISH WITH MEDITERRANEAN VEGETABLES
2 tablespoons olive oil
1 clove of garlic, chopped
2 teaspoons balsamic vinegar
1 tablespoon parsley, chopped
1 tablespoon basil
Juice of ½ lemon
4 × 200g swordfish steaks
1 red pepper, sliced and deseeded
1 yellow pepper, sliced and deseeded
2 courgettes, sliced
1 red onion, sliced
10 new potatoes, thinly sliced
Lemon wedges
1Preheat the grill to high.
2Add new potatoes in a baking tray and drizzle with olive oil. Place under the grill for 10–15 minutes.
3Add the peppers, courgettes and onion into a bowl with half the olive oil and mix.
4Transfer vegetables to the grill with the new potatoes and cook for 3–5 minutes, turning occasionally until slightly charred.
5Place cooked vegetables and potatoes into a bowl.
6To make the mixture for the fish, add garlic, balsamic vinegar, parsley, basil, lemon juice and rest of olive oil and mix together in another bowl.
7Place fish in foil, add the mixture and wrap.
8Grill the fish for 2–3 minutes each side or until cooked.
9Divide vegetables and new potatoes between four plates and place fish on top.
10Garnish with lemon wedges and serve immediately.
RECIPES WEEK 2 DAY 7
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH TUNA AND OLIVE SALAD
175g French beans, topped and tailed
350g fresh tuna steaks
115g baby plum tomatoes, halved
8 anchovy fillets, drained on kitchen paper
25g stoned black olives in brine, drained
Fresh basil leaves to garnish
For the dressing:
1 tablespoon olive oil
1 garlic clove, crushed
1 tablespoon lemon juice
1 tablespoon basil leaves, shredded
1Boil the French beans in a small saucepan for 5 minutes, or until slightly tender. Drain and keep warm.
2Season the tuna steaks with black pepper, and place tuna on grill rack and cook for 4–5 minutes on each side, or until cooked through.
3Drain the tuna on kitchen paper, and flake the tuna into bite-size pieces using a knife and fork.
4Mix the tuna, French beans, tomatoes, anchovies and olives in a bowl and keep warm.
5Mix all of the dressing ingredients together and pour over the tuna salad. Garnish with basil and serve.
DINNER HOT BEAN SOUP WITH BUTTERNUT SQUASH
1–2 tablespoons olive oil
1 medium onion, chopped and peeled
2 cloves of garlic, peeled and finely chopped
1 butternut squash, peeled and chopped small
2 large carrots, peeled and chopped
2 celery sticks, trimmed and chopped
1 large courgette, sliced
2 red peppers, deseeded and chopped
1.5 litres (2.5 pints) vegetable stock
50g tinned chickpeas
75g red tinned kidney beans
1 teaspoon cayenne pepper
1 teaspoon turmeric powder
1Heat the olive oil in large pan over medium heat, add onion and garlic and cook for 2–3 minutes.
2Add cayenne pepper and turmeric and stir for 2 minutes.
3Add butternut squash, carrots and celery and cook for a further 4–5 minutes.
4Next add the courgette and peppers and cook for 2 minutes.
5Add in the chickpeas, kidney beans, butternut squash and vegetable stock.
6Cover the pan with lid and simmer gently for 40 minutes to an 1 hour.
Lunch for tomorrow
CHICKEN WRAP
See here and consider preparing the chicken in advance.
TRAINING DIARY WEEK 2
WEEK 2 OVERVIEW
Day 1: Weights – whole body; cellulite massage
Day 2: Rest
Day 3: CV – run
Day 4: Rest
Day 5: Circuits
Day 6: Rest
Day 7: CV – walk; myo stretch
Alison's diary
Day 1 (Monday)
Feeling good today, I had no aches or pains at all. I was, however, tempted by a large Bakewell tart (my favourite) but I remained strong and resisted temptation – I am very proud of myself. Had a cellulite massage today on my legs and Gavin was right, the second time round was not as painful.
Tiredness 8
Stress 6
Sleep 6 hours 30 minutes
Day 2 (Tuesday)
Day off today but loads to catch up on so still busy. The skin on my face is improving – spots clearing up. I am mentally preparing myself for the run tomorrow.
Tiredness 7
Stress 5
Sleep 6 hours 30 minutes
Day 3 (Wednesday)
Working early today and celebrated my birthday at work with a very posh afternoon tea. Usually I would dive at the cakes but I didn't fancy anything sweet so just had a scone and a few sandwiches (with a small Bakewell slice to finish).
Tiredness 8
Stress 5
Sleep 6 hours
Day 4 (Thursday)
I cooked for the family and had a really lovely meal taken from the nutrition programme.
Tiredness 8
Stress 5
Sleep 7 hours 30 minutes
Day 5 (Friday)
Had a really stressful day at work today mostly due to who I was working with. The exercise helped me release some of the stress though.
Tiredness 8
Stress 7
Sleep 6 hours 30 minutes
Day 6 (Saturday)
I thought I would be stiff today after my circuit workout yesterday but I feel fine – arms and shoulders aching a little but in a good way. I had a bad moment and had a fat scone covered with jam.
Tiredness 6
Stress 5
Sleep 8 hours 30 minutes
Day 7 (Sunday)
Bored to death at work today, really quiet. I didn't want breakfast this morning before work because it was about 6.15 a.m. but I forced it down. Test day again, Gavin was pleased with the results, which I was happy about, and we went for a walk out to the Purbecks.
Tiredness 7
Stress 4
Sleep 6 hours 30 minutes
TRAINING SESSION WEEK 2 DAY 1
ALISON'S SESSION
AM Rest
PM Training session Weights – Whole body
Time trained 4.00–4.45 p.m.
Session time 45 minutes
RPE 6/10
WORKOUT
Superset
Alternate squat thrusts | Set and Rep: 3 × 10
---|---
Wide squat thrusts | Set and Rep: 3 × 10
Superset
Glute extension | Set and Rep: 3 × 10
---|---
Dirty dogs | Set and Rep: 3 × 10
Deadlift
(using dumbbells in each hand)
1 × 20 warm-up – no weight
Set and Rep: | 1. 12 | 2. 12 | 3. 12
---|---|---|---
Weight (lb): | 7.5 | 12.5 | 12.5
Pec fly
Set and Rep: | 1. 15 | 2. 13 | 3. 13
---|---|---|---
Weight (lb): | 7.5 | 7.5 | 7.5
Dumbbell press
Set and Rep: | 1. 15 | 2. 13 | 3. 15
---|---|---|---
Weight (lb): | 7.5 | 7.5 | 7.5
Straight arm pull-overs
(using one dumbbell)
Set and Rep: | 1. 15 | 2. 14 | 3. 13
---|---|---|---
Weight (lb): | 7.5 | 7.5 | 7.5
Reverse shrugs
(using one dumbbell behind you)
Set and Rep: | 1. 15 | 2. 15 | 3. 15
---|---|---|---
Weight (lb): | 22.5 | 22.5 | 22.5
Alison's notes: Great weight training session. Gavin gave me some 'compound exercises' such as deadlifts that utilise more than one muscle group at a time. This is a great arm and shoulder workout.
TRAINING SESSION WEEK 2 DAY 3
ALISON'S SESSION
AM Rest
PM Training session CV – Run
Time trained 7.15–7.45 p.m.
Session time 30 minutes
RPE 8/10
WORKOUT
Run – 30 minutes/3 miles
Actual distance: 2.25 miles
Run time: 30 minutes
Average Pace: 14 m/m
Alison's notes: I ran the same route as last week because I wanted to do better than I did last time. This time I ran for as long as possible, but I still couldn't run the full 30. I did run for the remaining 14 minutes back to the car, then I collapsed. I realise now how important it is to stretch properly – I do this before and after running now.
Notes: Alison showed a great determination to push herself past her previous run; this time she ran for 15 minutes non-stop. The running pace was still 14m/m, the same as before, but she chose to run at a slightly slower pace to see if she could run the full distance without stopping too many times. This is a slightly slower pace than normal, so if you can run at a faster pace please do so, but you should aim not to stop as frequently as you did on your last run. You should not worry about speed, mileage and timings at this early stage, because as you increase the mileage your minute/mile pace will naturally increase so you are running faster.
TRAINING SESSION WEEK 2 DAY 5
ALISON'S SESSION
AM Training session Circuits
Time trained 11.00 a.m.–12.15 p.m.
Session time 1 hour 15 minutes
RPE 9/10
PM Rest
WORKOUT
Start on cycle 1 following the exercises 1 to 3 in set 1, then go to set 2 etc. Complete all three sets and exercises before moving on to the run and the next cycle. Do this until you have completed all six cycles.
1st set use a slightly lighter weight for the high reps.
2nd set use a moderate weight.
3rd set use a heavy weight for the lower reps.
Complete the cycles in order:
Cycle 1
Set 1 30 | Set 2 20 | Set 3 10
---|---|---
1. Dumbbell press – weight (lb): | 7.5 | 7.5 | 10
---|---|---|---
2. Step box – step-ups
3. Half sit-ups
Run 3 mins
Cycle 2
Set 1 30 | Set 2 20 | Set 3 10
---|---|---
1. Bent-over rows – weight (lb): | 10 | 12.5 | 15
---|---|---|---
2. Step box – down, down, up, up
3. Heel taps
Run 3 mins
Cycle 3
Set 1 30 | Set 2 20 | Set 3 10
---|---|---
1. Supinated curl – weight (lb): | 7.5 | 10 | 12.5
---|---|---|---
2. Step box – box jumps
3. Press-ups (as many full, then into ¾)
Run 3 mins
Cycle 4
Set 1 30 | Set 2 20 | Set 3 10
---|---|---
1. Triceps kickbacks – weight (lb): | 7.5 | 7.5 | 10
---|---|---|---
2. Star jumps
3. Reverse curls
Run 3 mins
Cycle 5
Set 1 30 | Set 2 20 | Set 3 10
---|---|---
1. Squats – weight (lb): | 15 | 17.5 | 20
---|---|---|---
2. Spotty dogs
3. Wide squat thrusts
Run 3 mins
Cycle 6
Set 1 30 | Set 2 20 | Set 3 10
---|---|---
1. Calf raises – weight (lb): | 15 | 17.5 | 20
---|---|---|---
2. Jumping oblique twists
3. Leg levers
Run 3 mins
My running distance: 1.7 miles
Alison's notes: I really loved this, it was a tough workout. I was quite tired half way through and by the end my legs felt like jelly.
TRAINING SESSION WEEK 2 DAY 7
ALISON'S SESSION
AM Training session CV – Walk
Time trained 8.00–10.20 a.m.
Session time 2 hours 20 minutes
RPE 7/10
PM Off
WORKOUT
Walk: 8 miles
Actual distance: 7 miles
Time: 2 hours 20 minutes
Average Pace: 20 m/m
Equipment
Food
2 bananas
3 apples
1 bag soya nuts
4 litres water
Clothing
Cross-country trainers
Shorts
T-shirt
Training top
Walking socks
Spare clothing
Sandals
Warm jacket/top
Gloves
Hat and scarf
Other
First aid kit
First field dressing
Torch
Map and compass
Money
Mobile phone
Whistle
Alison's notes: I went walking with Gavin on this sunny but windy day. We both carried our own bags and mine weighed 15lb. I followed what Gavin said about what to take with me such as spare clothing and food, as the weather can change so quickly in the Purbecks and you wouldn't want to be stranded out there.
WEEK 2 TESTS
ALISON'S WEEKLY TESTS
Weight (kg) | 55
---|---
Height (cm) | 157.3
BMI | 22.2
RHR | 70
BP | 112/65
Fat (%) | 30.4
Measurements (cm)
Neck | 30.48
Chest | 87.63
Arms | R: 29.21 L: 29.21
Navel | 78.10
Hips | 86.36
Thighs | R: 59.05 L: 58.42
Calves | R: 35.56 L: 35.56
WEEK THREE NUTRITION PLAN
WEEK 3 OVERVIEW
Day | Breakfast | Lunch | Dinner
---|---|---|---
1 | Fruit salad | Chicken wrap | Lemon sole
2 | Fruit porridge | Tuna salad with sweet potato | Chicken hot pot
3 | Muesli with fresh fruit | Chicken hot pot pitta | Cod and spinach parcels
4 | Wheat biscuits or muesli with fruit | Egg salad | Stir fried pork
5 | Fresh fruit and seeds | Salmon salad | Chicken yoghurt
6 | Omelette | Butternut squash and coriander soup | Lime tuna steaks
7 | Fruit smoothie 1 | Chicken salad pitta | Beef and sweet potato pie
SHOPPING LIST WEEK 3
CARBOHYDRATES
1 bag of brown rice
240g of muesli
10 Charlotte potatoes
10 new potatoes
1 bag of pine nuts
8 wholemeal or brown pitta breads
560g porridge oats
1 bag of rice noodles
1 bag of sunflower and pumpkin seeds
4 organic tortilla wraps
6 sweet potatoes
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
12 eggs
680ml skimmed/soya/rice/oat milk
1.7kg soya yoghurt
FISH
200g × 4 cod fillets
4 cooked salmon fillets
4 lemon sole
175g × 4 tuna steaks
4 small tins tuna
MEAT
800g lean minced beef
16 chicken breasts
800g chicken thigh fillets
400g lean ham
450g pork fillets
FRUIT
3 apples
2 apricots
8 bananas
1 lemon
2 limes
3 oranges
2 mangos
1 melon
1 punnet of raspberries
VEGETABLES
2 avocados
115g baby corn
4 baby gem lettuce
600g baby spinach
400g bamboo shoots
175g broccoli
200g button mushrooms
300g cherry tomatoes
2 butternut squash
8 carrots
7 celery sticks
2 courgettes
1 cucumber
3 leeks
3 lettuces
450g mangetout
11 onions
225g frozen peas
1 red onion
4 red peppers
14 red tomatoes
100g rocket salad
13 spring onions
6 yellow peppers
HERBS
Basil
Black pepper
Coriander
Cumin
Dill
Fresh ginger
1 garlic bulb
1 lemon thyme sprig
Nutmeg
Parsley
Rosemary
Turmeric
OTHER
Balsamic vinegar
Beef stock
Chicken stock
Chinese rice wine
Cider vinegar
Cold-pressed extra virgin olive oil
Corn flour
Dijon mustard
Plain flour
Dark soy sauce
115ml red wine
Soy sauce
400g tinned tomatoes
Vegetable stock
115ml white wine
White wine vinegar
SNACKS
Fruits
Wholegrain crispbread/crackers
Crackers/flat breads
Small bowl of muesli
Yoghurt/soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton fruit juice
RECIPES WEEK 3 DAY 1
BREAKFAST FRUIT SALAD
8 tablespoons soya/plain yoghurt (2 tablespoons per person)
80g oats
60g sunflower seeds or pumpkin seeds
4–5 pieces of fruit (preferably ones in season)
1Dice fruit into chunks and divide into four portions.
2Add 2 tablespoons of soya/plain yoghurt to each portion and sprinkle with oats and seeds
LUNCH CHICKEN WRAP
4 chicken breasts, cooked and cut into strips
4 organic wholewheat tortilla wraps (served hot or cold)
200g mixed salad
4–5 tomatoes, sliced
1 red onion, finely chopped
1 yellow pepper, cut into strips
2 tablespoons of soya/plain yoghurt
1Heat ½ tablespoon extra virgin olive oil in a frying pan over a medium heat.
2Cook four chicken breasts for 8–12 minutes or until cooked.
3Place mixed salad, red onion, yellow pepper, tomatoes and chicken in salad bowl and mix well.
4Place tortilla wraps on plates, add mixture from salad bowl and roll wrap.
5Drizzle over soya/plain yoghurt.
DINNER LEMON SOLE
1 small onion, finely chopped
4 lemon sole fillets (175g each)
2 garlic cloves, sliced thinly
4 lemon thyme sprigs
1 lemon, grated rind and juice
2 tablespoons olive oil
Brown rice
Vegetables of your choice (courgettes, spring onions, etc.)
1Preheat oven to 180°C (350°F). Boil the rice and grill the vegetables you have chosen.
2Place sole fillets in large ovenproof dish and sprinkle onion on top. Add garlic and two lemon thyme sprigs on top of the fillets and season with pepper.
3Mix lemon juice and olive oil in a small bowl and pour over fish.
4Bake in oven for 15 minutes or until fish flakes easily.
5Sprinkle on the lemon rind and the rest of the lemon thyme sprigs and serve with rice.
Lunch for tomorrow
TUNA SALAD WITH SWEET POTATO
Consider preparing the sweet potatoes in advance.
RECIPES WEEK 3 DAY 2
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH TUNA SALAD WITH SWEET POTATO
4 sweet potatoes, cooked (1 per person)
4 small tinned tuna (1 per person)
100g rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks and drizzle with a tablespoon of extra virgin olive oil. Cook in the oven for 30–40 minutes.
3Place rocket leaves, mangetout, tomatoes, cucumber and red pepper into a salad bowl.
4Add balsamic vinegar and olive oil and mix well.
5Serve with tuna, sweet potatoes and salad.
DINNER CHICKEN HOT POT
Olive oil, 2 tablespoons
800g chicken thigh fillets, diced
225ml chicken stock
400g tinned chopped tomatoes
115ml white wine
2 cloves garlic, crushed
Corn flour
2 celery sticks, chopped
2 tablespoons rosemary, chopped
2 carrots, finely sliced
2 leeks, washed and sliced
Charlotte potatoes
1Heat olive oil in large pan over high heat.
2Add the chicken in batches and cook for 5 minutes or until brown, and remove from pan once cooked.
3Reduce heat to medium, add the leeks and cook for 8 minutes or until soft.
4Add the carrots, celery and garlic and cook for a further 10–12 minutes until soft.
5Add the stock, wine and tomatoes and bring to boil.
6Reduce heat to low and return chicken with some corn flour (to thicken the sauce) and simmer gently for 35 minutes.
7Add herbs to taste and serve with Charlotte potatoes.
Lunch for tomorrow
CHICKEN HOT POT PITTA
See following and consider preparing your lunch in advance.
RECIPES WEEK 3 DAY 3
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person)
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH CHICKEN HOT POT PITTA
4 chicken breasts, cooked and diced
4 wholemeal pitta breads (served hot or cold)
Sauce from last night's dinner
Lettuce, 4 handfuls washed and chopped
1 red pepper, sliced
1 yellow pepper, sliced
½ red onion, finely sliced
1Use any remaining chicken and sauce from the hot pot.
2Heat ½ tablespoon extra virgin olive oil in a frying pan over a medium heat.
3Cook the chicken for 8–12 minutes or until cooked.
4Slice open the pitta bread and fill with chicken and salad and pour in the sauce.
5Serve with salad.
DINNER COD AND SPINACH PARCELS
4 × 200g cod (or barramundi), with skin removed
200g baby spinach leaves
1 tablespoon, ginger
3 spring onions, finely sliced
2 tablespoons soy sauce
Coriander, handful
Lime wedges
Broccoli
Brown rice
1Preheat oven to 220°C (425°F). Boil the rice and broccoli.
2Get a large sheet of foil and place half of the spinach leaves in the middle. Add a piece of fish on top then sprinkle with a quarter of ginger, spring onion and drizzle with 2 teaspoons of soy sauce.
3Wrap the fish in the foil, folding the corners in to ensure the foil is well sealed.
4Repeat this process with the rest of the fish for each person.
5Place the four parcels in a baking dish and bake for 15 minutes.
6Carefully open each parcel and slide contents on to plate.
7Serve with broccoli and brown rice.
Lunch for tomorrow
EGG SALAD
Consider boiling your eggs in advance.
RECIPES WEEK 3 DAY 4
BREAKFAST WHEAT BISCUITS OR MUESLI WITH FRUIT
560ml milk (soya/rice/oat or skimmed milk)
2–3 wheat biscuits or 240g of muesli (60g per person)
1 piece of fruit of your choice
1Place your choice of cereal in a bowl and add milk.
2Serve with fruit.
LUNCH EGG SALAD
4 baby gem lettuces
200g baby spinach
150g cherry tomatoes, halved
4 shelled hard-boiled eggs, cut into quarters
½ cucumber, sliced
1 yellow pepper, deseeded and sliced
For the dressing:
1 tablespoon Dijon mustard
1 tablespoon olive oil
2 teaspoons cider vinegar
1 teaspoon water
1Arrange the lettuce, spinach, tomatoes, yellow pepper and cucumber on plates.
2Mix the mustard and water together, combine with the olive oil and vinegar in a small bowl.
3Put the eggs on top of the salad, drizzle with the dressing and serve.
DINNER STIR FRIED PORK
450g lean pork fillet, cut into strips
1 tablespoon, olive oil,
16 button mushrooms
115g baby corn
1 garlic clove, finely chopped
Fresh ginger, 2.5cm finely chopped
400g mangetout
400g bamboo shoots, drained and sliced
2 teaspoons dark soy sauce
2 teaspoons Chinese rice wine
225ml vegetable or chicken stock
2 teaspoons corn flour
1 tablespoon water
1 carrot, finely sliced
1–2 spring onions, trimmed and cut lengthways
Rice or rice noodles
For the marinade:
1 tablespoon dark soy sauce
1 tablespoon Chinese rice wine
2 teaspoons corn flour
Pepper
1Mix the marinade ingredients together in a dish and season with pepper.
2Add the pork to the marinade, cover and chill for 20 minutes.
3Blanch the baby corn in boiling water for a few minutes.
4Drain and refresh in cold water.
5Heat half the olive oil in a preheated wok and add the pork. Stir fry for 5 minutes until browned. Remove and reserve.
6Wipe the wok and add the remaining oil and heat. Next, place in the garlic and cook until golden, adding the ginger, mangetout, bamboo shoots and mushrooms and fry for 3 minutes.
7Stir in the soy sauce, Chinese rice wine, stock and the reserved liquid from pork.
8Cook for 2–3 minutes then mix the corn flour and water and stir until thickened.
9Return the pork to the heat stirring in the carrot.
10Garnish with spring onions and serve with rice or rice noodles.
RECIPES WEEK 3 DAY 5
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH SALMON SALAD
200g mixed salad leaves
¼ cucumber, roughly chopped
4 cooked poached salmon fillets, bite-size pieces
2 yellow peppers, sliced
2 tablespoons coriander, chopped
250g cherry tomatoes, halved
For the dressing:
500g soya/plain yoghurt
2 tablespoons coriander, chopped
1 garlic clove, finely chopped
4 teaspoons lemon juice
1 teaspoon cumin, ground
1For the dressing, place all ingredients in a bowl and mix together; season with black pepper.
2Cover and refrigerate for 5–10 minutes before using (if the sauce is too thick, add some water to thin out).
3Arrange salad leaves, cherry tomatoes, spring onions, salmon, cucumber and yellow pepper in a salad bowl and toss.
4Add salmon on top of salad.
5Drizzle the dressing over and serve.
DINNER CHICKEN YOGHURT
1 tablespoon plain flour
4 lean chicken breasts, diced skinless
1 tablespoon olive oil
8 small onions, chopped
2 garlic cloves, crushed
225ml chicken stock
2 carrots, chopped
2 celery sticks, chopped
225g frozen peas
1 yellow pepper, sliced and deseeded
115g button mushrooms, sliced
125ml low fat soya/plain yoghurt
3 tablespoons fresh parsley, chopped
10 new potatoes
1Spread flour over a dish and season with pepper and add chicken. Coat with flour.
2Heat olive oil in large saucepan and add the onions and garlic and cook over low heat, stirring occasionally for 5 minutes.
3Add chicken and cook for 10 minutes continuously stirring.
4Stir in the chicken stock, carrots, peas and celery.
5Bring to boil and then reduce the heat. Cover and simmer for 5 minutes.
6Add the peppers and mushrooms, cover and simmer for a further 10 minutes.
7Stir in the soya/plain yoghurt and chopped parsley and cook for a further 1–2 minutes.
8Serve with new potatoes.
RECIPES WEEK 3 DAY 6
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH BUTTERNUT SQUASH AND CORIANDER SOUP
900ml of chicken stock
1kg butternut squash, peeled and chopped
1 onion, roughly chopped
2 carrots, roughly chopped
2 celery sticks, roughly chopped
1 garlic clove, crushed
1 teaspoon paprika
½ teaspoon turmeric
½ teaspoon ground coriander
½ teaspoon ground nutmeg
1In a large saucepan bring chicken stock to the boil. Add the vegetables and spices and bring back to the boil.
2Reduce heat and simmer for 20 minutes, or until vegetables are soft.
3Allow to cool and serve.
DINNER LIME TUNA STEAKS
4 × 175g tuna steaks, trim the skin
2 teaspoons, olive oil
½ teaspoon grated lime zest
1 garlic glove, crushed
1 teaspoon ground cumin
1 teaspoon ground coriander
1 tablespoon lime juice
Small handful of fresh coriander, chopped
Salad leaves
For the relish:
2 avocados, peeled and chopped
1 tablespoon lime juice
½ red onion, cut finely
2 tomatoes, chopped
1Mix the avocados, lime juice, red onion and tomatoes together in a small bowl.
2To make the paste, mix lime zest, olive oil, garlic, ground cumin and ground coriander in bowl.
3Spread paste thinly on both sides of the tuna while heating a non-stick pan until hot, and press the tuna steaks into pan to seal them.
4Reduce heat and cook for 5 minutes. Turn tuna steaks over and cook for a further 4–5 minutes, or until cooked through.
5Remove tuna from pan and drain on kitchen paper.
6Transfer fish to plates, serve with salad leaves and relish.
7Sprinkle 1 tablespoon of lime juice over the top, garnish with fresh coriander.
RECIPES WEEK 3 DAY 7
BREAKFAST FRUIT SMOOTHIE 1
2 large mangos, peeled and chopped
4 bananas, chopped
2 handfuls of raspberries
Blend mangos, bananas and raspberries, and serve.
LUNCH PITTA TURKEY SALAD
4 wholemeal pitta breads
4 turkey breasts, cooked and sliced
Generous amount of salad leaves
1 avocado, sliced
1 red pepper, sliced
1 yellow pepper, sliced
2 spring onions, finely chopped
½ tablespoon olive oil
4 tablespoons of soya/plain yoghurt
1Place the salad leaves, avocado, peppers and chopped spring onions in a salad bowl and mix.
2Slice open the pitta bread and fill with turkey, salad and a dollop of soya/plain yoghurt.
3Serve immediately.
LUNCH CHICKEN SALAD PITTA
4 pitta breads, hot or cold
½ tablespoon olive oil
4 lean chicken breasts, sliced into strips
4 tablespoons fresh basil, chopped
1 red pepper
2 spring onions, finely chopped
150g cherry tomatoes, halved
2 tablespoons pine nuts
200g baby spinach
For the dressing:
¼ of a cucumber, finely grated
4 tablespoons soya/plain yoghurt
1 tablespoons olive oil
1 teaspoon balsamic vinegar
2 teaspoons black pepper
2 teaspoons dried dill
1Pour the olive oil in a frying pan or wok, on a medium heat.
2Add chicken strips and cook for 8 minutes, or until golden brown. Keep stirring.
3Add the red pepper, spring onions, tomatoes and pine nuts and cook for a few minutes, while stirring.
4Place all dressing ingredients in a small bowl and mix well.
5Slice open the pitta bread and add the chicken, vegetables and spinach. Drizzle over dressing and garnish with basil.
DINNER BEEF AND SWEET POTATO PIE
800g lean minced beef
2 tablespoons olive oil
1 onion, finely chopped
1 leek, finely chopped
1 carrot, finely chopped
1 stick celery, finely chopped
4 tomatoes, diced
2 sweet potatoes, peeled and chopped
1 medium butternut squash, peeled and chopped
2 cloves of garlic, finely chopped
115ml beef stock
1 tablespoon flour
115ml red wine
1 tablespoon rosemary, chopped
Salad leaves
1Preheat the oven to 180°C (350°F). Heat a large pan of water, boil the sweet potatoes and butternut squash for 10 minutes, or until soft when pierced with knife.
2Heat a large pan, add olive oil and brown the mince in small batches.
3Once the mince is cooked, add the onion, leek, carrot, celery and garlic, and cook for 4 minutes.
4Add stock, flour, wine, tomatoes and rosemary and bring to boil. Simmer for 25 minutes.
5Mash the sweet potatoes and butternut squash in a bowl.
6Put mince mixture in large ovenproof dish and place mash on top.
7Cook for 20 minutes and serve with salad.
Lunch for tomorrow
BEAN SALAD
Consider preparing your eggs in advance.
TRAINING DIARY WEEK 3
WEEK 3 OVERVIEW
Day 1: Weights – upper body
Day 2: CV – cycle
Day 3: Rest
Day 4: CV – run
Day 5: Circuits; cellulite massage
Day 6: CV – walk; myo massage
Day 7: CV – myo stretch
ALISON'S DIARY
Day 1 (Monday)
Feeling a bit lethargic today, due to work shortly.
Tiredness 6
Stress 4
Sleep 7 hours 30 minutes
Day 2 (Tuesday)
We ended up cycling in the rain with a light wind, but it was so nice to be outside. I felt my chest tighten a little bit on the cycle so we slowed down so I could catch my breath.
Tiredness 7
Stress 5
Sleep 8 hours
Day 3 (Wednesday)
Had a day off. I really need today off from exercising as I'm working really hard at the moment and exercising more than I have ever done.
Tiredness 7
Stress 8
Sleep 6 hours 30 minutes
Day 4 (Thursday)
My legs were feeling tired during my run and I ended up getting a stitch halfway through. I wasn't too happy with my run but Gavin said I was better today than I was last week.
Tiredness 7
Stress 6
Sleep 8 hours 30 minutes
Day 5 (Friday)
I'm looking forward to my bed tonight because I did a hard circuit session today with a cellulite massage, and when I was on my late shift at work I found myself to be quite drowsy and dopey. Had a flapjack to eat to give me a bit of an energy kick – only wanted to eat half but by the time I realised, I had already polished it all off.
Tiredness 7
Stress 5
Sleep 7 hours
Day 6 (Saturday)
I had a really good night's sleep last night and could have slept the whole day, but I had things to do and the weather was beautiful. Went for the walk and when I got back Gavin gave me a myo massage to sort my body out. I have suffered in my lower back,and hips for a few years, but Gavin said I had to tighten and exercise my muscles first for a few weeks before he could manipulate and release my back and hips.
Tiredness 6
Stress 5
Sleep 7 hours 30 minutes
Day 7 (Sunday)
I had my tests this morning before I had to go off to work. I was quite impressed with the photos compared to last week's results and it feels nice that the weight is dropping off me. Gavin pointed out that I was snacking on the sweet things again when I feel stressed or tired, so I'm going to be working on that next week.
Tiredness 5
Stress 4
Sleep 6 hours
TRAINING SESSION WEEK 3 DAY 1
ALISON'S SESSION
AM Training session Weights – Upper body
Time trained 11.30 a.m.–12.25 p.m.
Session time 55 minutes
RPE 8/10
PM Rest
WORKOUT
Dumbbell bench press
1 × 20 warm-up with 7.5 lb
Set and Rep: | 1. 15 | 2. 15 | 3. 15
---|---|---|---
Weight (lb): | 10 | 12.5 | 15
Incline fly
Set and Rep: | 1. 15 | 2. 15 | 3. 15
---|---|---|---
Weight (lb): | 7.5 | 10 | 10
Low pull
Set and Rep: | 1. 15 | 2. 15 | 3. 15
---|---|---|---
Weight (kg): | 10 | 15 | 20
Boxing
Complete the first set for each one and then go back to the start to complete the second set for each boxing exercise.
Alternate: | 2 × 30
---|---
Straight: | 2 × 30
Wide: | 2 × 30
Reverse: | 2 × 30
Upper cuts: | 2 × 30
Reverse: | 2 × 30
Lat pull-downs
Set and Rep: | 1. 15 | 2. 12 | 3. 15
---|---|---|---
Weight (total kg): | 12.5 | 12.5 | 12.5
Superset
Leg levers | Sets and Reps: 3 × 10
---|---
Reverse curls | Sets and Reps: 3 × 10
Dorsal raise: 3 × 10
Bench dips: 3 × 20
Lat raise
Set and Rep: | 1. 12 | 2. 12 | 3. 12
---|---|---|---
Weight (lb): | 7.5 | 7.5 | 7.5
Reverse shrug (used one dumbbell)
Set and Rep: | 1. 15 | 2. 15 | 3. 15
---|---|---|---
Weight (lb): | 25 | 25 | 30
Alison's notes: I really enjoyed the boxing, so much fun. It's also a great way to get out a little pent-up aggression too.
TRAINING SESSION WEEK 3 DAY 2
ALISON'S SESSION
AM Rest
PM Training session CV – Cycle
Time trained 2.15–3.15 p.m.
Session time 1 hour
RPE 7/10
WORKOUT
Cycle: 1 hour/10 miles
Actual distance: 9.7 miles
Alison's notes: I really enjoyed the cycle today – great to be outside and there was a very refreshing light wind and rain.
I cycled as hard as I could, especially when I was on the flat. There was one major hill that I tackled successfully, but the smaller one just afterwards nearly forced me to get off the bike and push it.
Some of the cycle was off-road, which is what I really enjoy, especially when I'm riding my mountain bike.
My quads and knee stiffened as soon as I had finished the bike ride, but I stretched them immediately and they were fine.
TRAINING SESSION WEEK 3 DAY 4
ALISON'S SESSION
AM Rest
PM Training session CV – Run
Time trained 7.15–8.00 p.m.
Session time 45 minutes
RPE 9/10
WORKOUT
Run: 30 minutes/3 miles
Actual distance: 3 miles
Run time: 41 minutes
Average pace: 13.4 m/m
Alison's notes: I gave my run a 9.5/10 – I tried so hard to make it a good run, which it was. I did feel a bit sick half way through the run and a little later when I was stretching. I think I will enjoy the running a lot more than I do now, as soon as I conquer my breathing pattern.
Notes: If you are able to run the 30 minutes comfortably, please try to run the three mile distance instead at the best pace you can. We ran three miles for the first time to push Alison's comfort limits as she is improving with every run. The unfortunate thing for Alison was the weather, it blew in our faces the whole way round. Alison ran for 15 minutes continuously before walking. We then did the fartlek running again (ran for five minutes fast and then two minutes at walking pace). Alison repeated this four times.
TRAINING SESSION WEEK 3 DAY 5
ALISON'S SESSION
AM Rest
PM Training session Circuits
Time trained 6.00–7.10 p.m.
Session time 1 hour 10 minutes
RPE 7/10
WORKOUT
This is a mentally tough workout because you have to complete the first set all the way through, and then you have to do it again for the second set all the way through.
Start with the 0.5 mile run first before moving on to cycle 1. Complete each exercise in numerical order before you move on to the next run.
After completing cycle 2 move back to cycle 1 and complete the 2nd set, following it as before.
Finish the circuit with a run at the end.
1st set 30 reps
2nd set 40 reps
Run/sprint 0.5 miles (5 minutes)
Cycle 1
1. Wide squats thrusts
2. Squat jumps
3. Alt squat thrusts
4. Dips
5. Crunches
6. Press-ups
Run/sprint – 0.25 miles (3 minutes)
Cycle 2
7. Glute extensions
8. Dirty Dogs
9. Deadlift
10. Jumping oblique twists
11. Star Jumps
12. Spotty Dogs
Pull-ups
Set and Rep: | 1. 5 | 2. 5 | 3. 4
---|---|---|---
Run:
0.5 miles
Alison's notes: Another good workout, a mixture of light running and circuit training with some stretches – my legs were very stiff and aching afterwards. Looking forward to the walk tomorrow, need a good night's sleep though.
TRAINING SESSION WEEK 3 DAY 6
ALISON'S SESSION
AM Training session Walk
Time trained 9.00 a.m.–10.08 a.m.
Session time 1 hour 8 minutes
RPE 7/10
PM Off
WORKOUT
Walk: 4 miles
Actual distance: 4.25 miles
Time: 1 hour 8 minutes
Average pace: 16 m/m
Alison's notes: Lovely walk, beautiful weather. We walked about five miles around the Purbecks through fields and along the coastline. Legs and knees a little sore on the last hill but used the steps which was much easier.
WEEK 3 TESTS
ALISON'S WEEKLY TESTS
Weight (kg) | 55
---|---
Height (cm) | 157.3
BMI | 22.2
RHR | 68
BP | 112/64
Fat (%) | 29.1
Measurements (cm)
Neck | 30.48
Chest | 84.45
Arms | R: 28.57 L: 28.57
Navel | 76.83
Hips | 85.09
Thighs | R: 58.42 L: 58.42
Calves | R: 35.56 L: 35.56
WEEK FOUR NUTRITION PLAN
WEEK 4 OVERVIEW
Day | Breakfast | Lunch | Dinner
---|---|---|---
1 | Fresh fruit and seeds | Bean salad | Mediterranean steaks
2 | Wheat biscuits or muesli with fruit | Tuna salad | Stir fried turkey ginger
3 | Fruit salad | Beetroot soup | Baked trout
4 | Fruit porridge | Chicken wrap | Pork and baked apples
5 | Muesli with fresh fruit | Mackerel and potato salad | Tuna pak choi
6 | Omelette | Tomato and pepper soup | Ratatouille lamb chops
7 | Fruit smoothie 1 | Tuna and olive salad | Lemon roasted chicken
SHOPPING LIST WEEK 4
CARBOHYDRATES
400g baked potatoes
1 bag of brown rice
810g kidney beans
250g couscous
240g of muesli
400g pinto beans
400g new potatoes
520g porridge oats
1 bag of rice noodles
1 bag of sunflower and pumpkin seeds
4 organic tortilla wraps
1 bag of sesame seeds
8 sweet potatoes
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
12 eggs
680ml skimmed/soya/rice/oat milk
1.7kg soya yoghurt
FISH
8 anchovy fillets
4 × 200g cod fillets
4 cooked mackerel fillets
4 × 200g tuna steaks
4 small tins tuna
4 whole trout
MEAT
4 chicken breasts
1 large whole chicken
400g lean ham
800g lamb chop
800g pork fillet
4 turkey breasts
FRUIT
12 apples
8 bananas
1 punnet of blueberries
5 lemons
2 limes
2 mangos
1 melon
1 punnet of raspberries
1 punnet of strawberries
VEGETABLES
4 aubergines
2 avocados
8 asparagus
500g raw beetroot
16 × 25g black olives
500g cherry tomatoes
2 carrots
2 celery sticks
4 courgettes
½ cucumber
225g French beans
250g green beans
2 lettuces
50g mangetout
7 onions
3 pak choi
4 parsnips
50g frozen peas
115g plum tomatoes
3 red onions
12 spring onions
7 red peppers
750g red tomatoes
100g rocket salad
200g savoy cabbage
1 turnip
1 yellow pepper
HERBS
Basil
1 Bay leaf
Black pepper
Black peppercorns
Chilli powder
Chives
Cinnamon
Coriander
Coriander seeds
Cumin
Dill
Fresh ginger
Garam masala
1 garlic bulb
Ground fennel
Mint
Oregano
Parsley
Red chilli
Rosemary
OTHER
Balsamic vinegar
Chicken stock
Chinese rice wine
Cold-pressed extra virgin olive oil
Corn flour
Dijon mustard
Fish stock
Peanut oil
Red wine vinegar
Sun-dried tomatoes
Soy sauce
Brown sugar
400g tinned tomato paste
Tomato purée
Vegetable stock
White wine vinegar
SNACKS
Fruit
Wholegrain crispbread crackers
Flat breads
Small bowl of muesli
Yoghurt/soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton Fruit juice
RECIPES WEEK 4 DAY 1
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH BEAN SALAD
4 eggs
2 avocados, stoned and peeled
400g tinned kidney beans
400g tinned pinto beans
1 red onion, finely sliced
Coriander, large handful chopped
250g cherry tomatoes, halved
For the dressing:
1 red chilli, finely sliced
½ teaspoon ground cumin
1 tablespoon of lime juice
3 tablespoons olive oil
1Boil eggs for 6½ minutes, then place in cold water to cool.
2Slice avocados and place in bowl with the beans, onions, coriander and tomatoes.
3Mix the dressing ingredients in a small bowl.
4Once eggs have cooled but are still warm, peel off shells and cut into quarters.
5Mix the salad with the dressing and place the eggs on top and serve.
DINNER MEDITERRANEAN STEAKS
4 cod steaks – 140g per steak
150ml fish stock
1 bay leaf
6 black peppercorns
Lemon rind
Lemon wedges
1 small onion, sliced
Parsley
Couscous
For the sauce:
400g chopped tomatoes canned
1 garlic clove, finely chopped
1 tablespoon sun-dried tomato paste
16 black olives (optional)
1To make the sauce, place the chopped tomatoes, garlic, tomato paste and olives in a large heavy-based saucepan over a low heat. Heat gently, stirring occasionally.
2Meanwhile, place the fish in a shallow ovenproof casserole dish and pour over the fish stock and add the peppercorns, bay leaf, lemon rind and onion. Bring to the boil, cover and simmer for 10 minutes.
3Transfer cod to a serving plate and keep warm while water boils for the couscous.
4Next, sieve the fish stock into the sauce and stir over a medium heat until reduced.
5Pour the sauce over the fish, garnish with parsley and lemon wedges.
Lunch for tomorrow
TUNA SALAD
Consider preparing your sweet potatoes in advance.
RECIPES WEEK 4 DAY 2
BREAKFAST WHEAT BISCUITS OR MUESLI WITH FRUIT
560ml milk (soya/rice/oat or skimmed milk)
2–3 wheat biscuits or 240g of muesli (60g per person)
1 piece of fruit of your choice
1Place your choice of cereal in a bowl and add milk.
2Serve with fruit.
LUNCH TUNA SALAD
4 cooked sweet potatoes
4 small tinned tuna
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Side salad:
100g of rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks, drizzle olive oil over the top and place into the oven for 30–40 minutes.
3Once cooked, allow to cool and place into the fridge for tomorrow's lunch.
4Place rocket leaves, mangetout, tomatoes, cucumber and red pepper in a salad bowl and gently mix with balsamic vinegar and olive. Serve with the tuna and sweet potatoes.
DINNER STIR FRIED TURKEY GINGER
2 teaspoons sesame seeds
1 tablespoon sesame oil
800g skinless turkey breasts, cut into thin strips
1 onion, quartered
1 red pepper, deseeded and sliced
2 tablespoons soy sauce
Chinese rice wine, splash of
1 pak choi, halved
1 3cm piece of ginger
1 garlic clove, crushed
1 red chilli, finely sliced
Brown rice
1Heat a wok/large frying pan over medium heat, add the sesame seeds, stir until lightly toasted and then set aside.
2Steam pak choi in a steamer for 2–3 minutes, then remove and set aside. Boil water for the rice.
3Add the turkey to the wok/frying pan and stir fry for 6–8 minutes, or until the turkey is cooked. Remove from wok and set aside. Wipe out wok with paper towel.
4Return wok to heat and add the rest of the sesame oil with the ginger, garlic, chilli, onion and red pepper, and stir fry for 2 minutes.
5Return turkey to wok, add rice wine, soy sauce and stir. Add pak choi and stir.
6Serve with rice and a sprinkle the toasted sesame seeds.
Lunch for tomorrow
BEETROOT SOUP
Consider preparing your lunch in advance.
RECIPES WEEK 4 DAY 3
BREAKFAST FRUIT SALAD
8 tablespoons soya/plain yoghurt (2 tablespoons per person)
80g oats
60g sunflower seeds or pumpkin seeds
4–5 pieces of fruit (preferably ones in season)
1Dice fruit into chunks and divide into four portions.
2Add 2 tablespoons of soya/plain yoghurt to each portion and sprinkle with oats and seeds
LUNCH BEETROOT SOUP
2 onions, peeled and roughly chopped
2 large carrot, peeled and roughly chopped
1 large turnip peeled and roughly chopped
2 celery sticks, roughly chopped
500g raw beetroot, peeled and chopped
400g potatoes, washed and chopped
200g savoy cabbage
3 garlic cloves, finely sliced
2 litres of vegetable stock
410g tin kidney beans
1 tablespoon red wine vinegar
150g soya/plain yoghurt
1Put onions, carrots, turnips, celery, beetroot, garlic and vegetable stock in large pan.
2Bring to the boil and simmer for 30 minutes.
3Add the potatoes, cabbage, beans and simmer for a further 20–30 minutes or until potatoes are tender.
4Stir in the vinegar and the yoghurt.
5Serve soup in bowls.
DINNER BAKED TROUT
4 sweet potatoes, roughly chopped
1 courgette, roughly chopped
2 red peppers, roughly chopped
250g cherry tomatoes
1 medium red onion, roughly chopped
4 fresh trout, gutted
Black pepper
2 teaspoons coriander
1 teaspoon cinnamon
2 teaspoons oregano
2 teaspoons basil
1 clove garlic, finely chopped
1 tablespoon olive oil
1Preheat the oven to 190°C (375°F).
2Pre-boil the sweet potatoes in saucepan of water, until potatoes are slightly soft. Drain water.
3Place the sweet potatoes, courgette, tomatoes red pepper, all the herbs, garlic and onion in a baking dish and drizzle over the olive oil.
4Bake for 10–15 minutes, or until the vegetables are cooked, stirring vegetables occasionally.
5Meanwhile, preheat grill to medium/high and place the fish on grill tray.
6Drizzle over a little olive oil and season with black pepper and cook for 5–6 minutes each side, or until fish is cooked.
7Arrange vegetables on serving plate and place fish on top.
RECIPES WEEK 4 DAY 4
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH CHICKEN WRAP
4 chicken breasts, cooked and cut into strips
4 organic wholewheat tortilla wraps (served hot or cold)
200g mixed salad
4–5 tomatoes, sliced
1 red onion, finely chopped
1 yellow pepper, cut into strips
2 tablespoons of soya/plain yoghurt
1Heat ½ tablespoon extra virgin olive oil in a frying pan over a medium heat.
2Cook four chicken breasts for 8–12 minutes or until cooked.
3Place mixed salad, red onion, yellow pepper, tomatoes and chicken in salad bowl and mix well.
4Place tortilla wraps on plates, add mixture from salad bowl and roll wrap.
5Drizzle over soya/plain yoghurt.
DINNER PORK AND BAKED APPLES
1 × 800g lean pork fillet, remove fat
2 tablespoon ground fennel
2 tablespoons olive oil
2 apples, cored and quartered
2 teaspoons brown sugar
2 tablespoons water
4 parsnips, peeled and chopped into chunks
Rosemary, 4 sprigs
200g green beans
1Preheat oven to 180°C (350°F).
2Season the pork with pepper and roll in the fennel.
3Wrap in cling film and refrigerate for 10–15 minutes.
4Heat a large frying pan over a high heat and cook the pork with half the olive oil on each side for 3 minutes, or until golden. Set aside and cover.
5Place apples in an ovenproof dish, sprinkle the brown sugar and water. Cover with foil and set aside.
6Place parsnip, rosemary and remaining oil in a baking dish and toss to coat. Bake for 10 minutes.
7Place apples into the oven, and at the same time add the pork to the parsnip dish. After a further 10 minutes of cooking the parsnips should be golden, the pork cooked and the apples soft.
8Meanwhile, bring a small saucepan of water to the boil and add the beans. Cook for 5 minutes.
9Serve immediately.
Lunch for tomorrow
MACKEREL AND POTATO SALAD
Consider preparing your potatoes in advance.
RECIPES WEEK 4 DAY 5
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person)
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH MACKEREL AND POTATO SALAD
4 mackerel fillets (250g each)
4 teaspoons Dijon mustard
Serve with green beans
For the potato salad:
400g new potatoes
4 spring onions, roughly chopped
1 tablespoon fresh dill, chopped
1 tablespoon chives, chopped
1 tablespoon parsley, chopped
1 Steam the potatoes for 20 minutes or until tender.
2 Mix the spring onions, dill, chives, parsley, lemon juice, potatoes and fromage frais in a salad bowl.
3Preheat the grill to high and wash the mackerel. Pat dry with kitchen towel, making sure the black skin from the gut has been removed.
4Lay the fillets skin-side down and spread the mustard on the flesh.
5Grill the mackerel for 5 minutes until the flesh is no longer translucent.
6Serve with potato salad and green beans.
DINNER TUNA PAK CHOI
4 × 200g tuna steaks
2 teaspoons peanut oil
2 pak choi, leaves separated and washed
4 spring onions, finely sliced
1 tablespoon fresh coriander
1 tablespoon mint leaves
Lime wedges
For the dressing:
2 tablespoon light soy sauce
2 teaspoons lime juice
1 teaspoon ginger, grated
1In a small bowl mix all the dressing ingredients.
2Heat frying pan over medium heat and brush tuna steaks with peanut oil.
3 Add tuna to pan and cook for 4 minutes on each side.
4 Use a steamer to cook pak choi for 2–3 minutes.
5 Arrange the pak choi on a serving plate and place tuna on top.
6 Sprinkle with spring onion, coriander and mint, and drizzle the dressing on top.
7 Use lime wedges to garnish and serve.
RECIPES WEEK 4 DAY 6
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH TOMATO AND PEPPER SOUP
2 red peppers, deseeded and halved
2 tablespoons olive oil
1 large onion, finely sliced
2 cloves of garlic, crushed
1 tablespoon tomato paste
750g tomatoes, roughly chopped
450ml vegetable stock
Basil, handful
1Preheat oven to 180°C (350°F).
2Place red peppers in baking tray, skin-side up and drizzle with half the olive oil.
3Roast for 25 minutes, or until soft and remove from oven. Allow to cool slightly, then roughly chop.
4Heat the rest of the oil in a large saucepan, over a medium heat.
5Add the onion and cook until soft.
6Add garlic and tomato paste and cook for 2 minutes, stirring continuously.
7Add red pepper, tomato and stock, cover and simmer for 15 minutes.
8Allow the soup to cool slightly, and gently stir. Season with basil and serve.
DINNER RATATOUILLE LAMB CHOPS
8 lean lamb chops, diced
1 tablespoon olive oil
250g couscous
Spices:
1 tablespoon ground pepper
2 teaspoons coriander seeds
1 teaspoon garam masala
1 teaspoon chilli powder
For the ratatouille:
2 teaspoons olive oil
4 baby aubergines
1 onion, finely chopped
1 red pepper, deseeded and sliced
1 courgette, sliced
115ml chicken stock
2 tomatoes, sliced
1 tablespoon parsley, chopped
1 clove garlic, finely chopped
1Mix all the spices in a bowl and brush the chops with a little olive oil. Coat chops with spice mixture, cover with cling film and refrigerate for 1 hour.
2To make ratatouille, heat the olive oil in a large frying pan over medium heat. Add aubergines and cook for 4 minutes or until golden.
3Add onion and garlic and cook until lightly coloured. Next add the red pepper and courgette and cook for further minute.
4Add chicken stock and tomatoes and bring to boil, cook for a further 5 minutes and add parsley and season to taste.
5Bring water to a boil and add the couscous, cover with a lid and allow to settle.
6Heat oil in a frying pan over high heat and cook lamb for 3 minutes each side.
7Serve the lamb chops with ratatouille and couscous.
RECIPES WEEK 4 DAY 7
BREAKFAST FRUIT SMOOTHIE 1
2 large mangos, peeled and chopped
4 bananas, chopped
2 handfuls of raspberries
Blend mangos, bananas and raspberries, and serve.
LUNCH PITTA TURKEY SALAD
4 wholemeal pitta breads
4 turkey breasts, cooked and sliced
Generous amount of salad leaves
1 avocado, sliced
1 red pepper, sliced
1 yellow pepper, sliced
2 spring onions, finely chopped
½ tablespoon olive oil
4 tablespoons of soya/plain yoghurt
1Place the salad leaves, avocado, peppers and chopped spring onions in a salad bowl and mix.
2Slice open the pitta bread and fill with turkey, salad and a dollop of soya/plain yoghurt.
3Serve immediately.
LUNCH TUNA AND OLIVE SALAD
175g French beans, topped and tailed
350g fresh tuna steaks
115g baby plum tomatoes, halved
8 anchovy fillets, drained on kitchen paper
25g stoned black olives in brine, drained
Fresh basil leaves to garnish
For the dressing:
1 tablespoon olive oil
1 garlic clove, crushed
1 tablespoon lemon juice
1 tablespoon basil leaves, shredded
1Boil the French beans in a small saucepan for 5 minutes, or until slightly tender. Drain and keep warm.
2Season the tuna steaks with black pepper, and place tuna on grill rack and cook for 4–5 minutes on each side, or until cooked through.
3Drain the tuna on kitchen paper, and flake the tuna into bite-size pieces using a knife and fork.
4Mix the tuna, French beans, tomatoes, anchovies and olives in a bowl and keep warm.
5Mix all of the dressing ingredients together and pour over the tuna salad. Garnish with basil and serve.
DINNER LEMON ROASTED CHICKEN
4 lemons, 2 × grated zest, 2 × cut into quarters
1 large chicken
1 onion, roughly chopped
50g peas (fresh or frozen)
50g French beans, trimmed
1 courgette, sliced
6–8 asparagus heads, trimmed
600ml chicken stock
Fresh basil, 1 handful chopped
Brown rice
1Preheat oven to 180°C (350°F). Rub the lemon rind on the chicken and place in a casserole dish.
2Squeeze lemon juice all over the chicken. Add the vegetables and basil around the chicken.
3Pour over the stock and put the chicken in oven and cook for 1½ hours.
4Serve with brown rice.
Lunch for tomorrow
YELLOW SPLIT PEA SOUP
Soak the yellow split peas overnight.
TRAINING DIARY WEEK 4
WEEK 4 OVERVIEW
Day 1: Weights – whole body
Day 2: Rest
Day 3: CV – run
Day 4: CV – cycle PT
Day 5: Myo massage
Day 6: CV – walk
Day 7: Test day
Any day: myo stretch
ALISON'S DIARY
Day 1 (Monday)
Had a great night's sleep. This then helped me for the rest of the day. I did a heavy workout during which I realised it's physically impossible to lift the heavy weights when laughing.
Tiredness 6
Stress 5
Sleep 8 hours
Day 2 (Tuesday)
Busy day off. Had my bike serviced and then took the car to get its MOT. While I was waiting, I went for a little walk around Poole.
Tiredness 6
Stress 5
Sleep 8 hours
Day 3 (Wednesday)
A bad night's sleep because it was broken all night. I did however have a really good run which I was so proud of.
Tiredness 7
Stress 8
Sleep 6 hours
Day 4 (Thursday)
My first cycle PT. I felt really strong and I love all the different types of exercise. I felt that good I didn't even need my inhaler.
Tiredness 6
Stress 7
Sleep 7
Day 5 (Friday)
Had a lovely lunch, which set me up all day. I had another myo massage to keep my muscles released. Since last week's myo massage and this exercise, I have not suffered with my backache at all.
Tiredness 6
Stress 5
Sleep 7 hours
Day 6 (Saturday)
I'm really worried that I am jeopardising my results by snacking on too many bad things. Gavin is going to go through my eating plan with a fine-toothed comb today, so I have nothing to hide.
Tiredness 6
Stress 5
Sleep 8 hours
Day 7 (Sunday)
I had all the tests today. I couldn't believe that the results were so good compared with all the other weeks. It was like a weight had been lifted from my shoulders and I know I'm heading in the right direction. I also had the day off and relaxed with Gavin at Beaulieu.
Tiredness 5
Stress 3
Sleep 7 hours
TRAINING SESSION WEEK 4 DAY 1
ALISON'S SESSION
AM Training session Weights – Whole body
Time trained 11.30 a.m.–12.30 p.m.
Session time 1 hour
RPE 7/10
PM Off
WORKOUT
This is a heavy weight training session, so please try to push yourself and lift as much weight as you comfortably can without losing form and technique.
Dumbbell bench press
1 × 15 warm-up with 5 lb
Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 10
---|---|---|---|---
Weight (lb): | 10 | 15 | 15 | 15
Dumbbell press
Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 10
---|---|---|---|---
Weight (lb): | 7.5 | 10 | 10 | 10
Deadlift
(total weight includes bar)
Set and Rep: | 1. 15 | 2. 10 | 3. 10 | 4. 10 | 5. 9
---|---|---|---|---|---
Weight (kg): | 25 | 30 | 35 | 35 |
Superset
Static lunges (bosu) | Sets and Reps: 3 × 15
---|---
Squats | Sets and Reps: 3 × 15
Calf raises
Set and Rep: | 1. 15 | 2. 15 | 3. 15
---|---|---|---
Weight (lb): | 25 | 25 | 25
¾ Regular press-ups
1–6 and 6–1
Total: 42
For the next two exercises pick a moderate weight to do maximum reps for three sets.
Cable arm curl
Set and Rep: | 1. 16 | 2. 15 | 3. 12
---|---|---|---
Weight (kg): | 5 | 5 | 5
Rope triceps press-down
Set and Rep: | 1. 21 | 2. 23 | 3. 19
---|---|---|---
Weight (kg): | 5 | 5 | 5
TRAINING SESSION WEEK 4 DAY 3
ALISON'S SESSION
AM Rest
PM Training session CV – Run
Time trained 5.00–5.32 p.m.
Session time 32 minutes
RPE 8/10
Workout
Run: 30 minutes/3 miles
Actual distance: 3 miles
Run time: 32 minutes 15 seconds
Average Pace: 11.45 m/m
Alison's notes: Did a really good continuous run around Baiter park, Whitecliff and Poole park – I was very proud of myself.
Notes: If you are able to run the 30 minutes comfortably, please try to run for the three miles instead at the best pace you can. Alison ran the whole way without stopping and had a bit of rain and wind to make it even harder. If you are getting the same response from your running as Alison, you are on your way to being able to run a 10km run, possibly under a 10 m/m pace.
TRAINING SESSION WEEK 4 DAY 4
ALISON'S SESSION
AM Rest
PM Training session CV – Cycle PT
Time trained 11.20 a.m.–12.20 p.m.
Session time 1 hour
RPE 8/10
WORKOUT
Cycle for 2 miles before going into the cycle sprints
**Cycle sprints:** find either a 125m straight bit of road/track or time yourself for 20 seconds on a stationary bike. Sprint as hard and fast as you can for the distance/time required. Rest for 30 seconds and then sprint again. Repeat until you have sprinted the amount required.
Alison opted for the distance of 125m as she wanted to beat her time each time she sprinted.
5 × cycle sprints
Times: | 1. 18.25 | 2. 18.17 | 3. 18.49
---|---|---|---
| 4. 19.10 | 5. 18.12
Boxing × 3
1. Alternate: × 30
2. Upper cuts: × 30
3. Wide: × 30
4. Reverse: × 30
Deadlift superset squats
Sets and Reps: | 1.15 | 2.15 | 3.15/1.15
---|---|---|---
| 4.15 | 5.15 |
Weight (lb): | 12.5 | 12.5 | 12.5/15
| 15 | 15 |
Leg workout × 3
1. Squats: × 20
2. Static lunges: × 20
3. Frog hops: × 20
4. Jumps overs: × 20
5. Calf raise: × 20
5 × cycle sprints
Times: | 1. 18.25 | 2. 18.17 | 3. 18.49
---|---|---|---
| 4. 19.10 | 5. 18.12 |
Boxing × 2
1. Alternate: × 30
2. Upper cuts: × 30
3. Wide: × 30
4. Reverse: × 30
Cycle 2 miles at the end to finish.
Alison's notes: There was quite a strong wind and I found the cycling quite easy – in one direction – the other direction was when the wind was blowing in my face and I was barely moving, it felt really odd.
TRAINING SESSION WEEK 4 DAY 6
ALISON'S SESSION
AM Training session CV – Walk
Time trained 9.00–10.36 a.m.
Session time 1 hours 36 minutes
RPE 7/10
PM Off
WORKOUT
Walk: 6 miles
Actual distance: 6 miles
Time: 1 hours 36 minutes
Average pace: 16 m/m
Alison's notes: Had a lovely walk with the dogs along the beach, up a fairly steep path and then back through Highcliffe castle via Chewton Glen to home. I was a little achy after yesterday's workout but I feel great for it.
WEEK 4 TESTS
ALISON'S WEEKLY TESTS
Weight (kg) | 55
---|---
Height (cm) | 157.3
BMI | 22.2
RHR | 70
BP | 112/65
Fat (%) | 30.4
Measurements (cm)
Neck | 30.48
Chest | 87.63
Arms | R: 29.21 L: 29.21
Navel | 78.10
Hips | 86.36
Thighs | R: 59.05 L: 58.42
Calves | R: 35.56 L: 35.56
WEEK 4 HEALTH CHECK
ALISON'S RESULTS
Statistics
---
Weight (kg) | 55
Height (cm) | 157.3
Health tests
BMI | 22.2
RHR | 59
BP | 123/67
Fat (%) | 28.7
Glucose | 6.2
Cholesterol | 4.6
Lung function | 390
Measurements (cm)
Neck | 30.48
Chest | 89.53
Arms | R: 27.94 L: 27.94
Navel | 76.83
Hips | 83.82
Thighs | R: 57.78 L: 57.78
Calves | R: 35.56 L: 35.56
Calliper test (mm)
Biceps | 8
Triceps | 16
Waist | 11
Subscapularis | 15
Total | 50
Calliper fat (%) | 29.6
Fitness tests
Bleep test (20m) level | 5
Maximum reps in one minute
¾ push-ups | 24
½ sit-ups | 42
Squats | 43
Dips | 30
Max pull-ups | 1
WEEK FIVE NUTRITION PLAN
WEEK 5 OVERVIEW
Day | Breakfast | Lunch | Dinner
---|---|---|---
1 | Fresh fruit and seeds | Yellow split pea soup | Prawn stir fry
2 | Wheat biscuits or muesli with fruit | Tuna salad | Lamb stew
3 | Muesli with fresh fruit | Lamb pitta | Chicken with lemongrass
4 | Fruit porridge | Salmon salad | Fillet of beef
5 | Fresh fruit and seeds | Chicken wrap | Barramundi curry
6 | Omelette | Beef and beetroot salad | Paella
7 | Fruit smoothie 2 | Vegetable soup | Roasted chicken
SHOPPING LIST WEEK 5
CARBOHYDRATES
6 baking potatoes
1 bag of brown rice
260g of muesli
12 new potatoes
480g porridge oats
225g yellow split peas
200g short grain rice
1 bag of rice noodles
1 bag of sunflower and pumpkin seeds
4 organic tortilla wraps
5 sweet potatoes
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
8 eggs
150g Greek yoghurt
50g parmesan cheese/goat's cheese
1760ml skimmed/soya/rice/oat milk
2.5kg soya yoghurt
FISH
800g barramundi fillets
150g calamari
200g mussels
600g raw prawns
4 poached salmon fillets
4 small tins tuna
400g white fish of your choice
MEAT
800g beef fillet
400g cooked roast beef
800g chicken on the bone
4 chicken breasts
1 large whole chicken
400g lean ham
600g boneless lamb
FRUIT
7 apples
2 apricots
9 bananas
1 punnet of blueberries
1 bag of green grapes
3 lemons
1 lime
2 peaches
1 punnet of raspberries
VEGETABLES
16 asparagus
4 cooked beetroot
125g frozen broad beans
250g broccoli
250g cherry tomatoes
7 carrots
4 celery sticks
1 courgette
½ cucumber
3 lettuce
250g mangetout
175g mushrooms
8 onions
225g frozen peas
200g runner beans
1 red onion
1 green pepper
2 red peppers
12 red tomatoes
150g rocket salad
150g baby spinach
21 spring onions
150g sugar snap peas
1 yellow pepper
HERBS
Basil
3 bay leaves
Black pepper
Coriander
Cumin
6 dill sprigs
1 fennel bulb
1 garlic bulb
Fresh ginger
11 lemongrass stalks
Mint
Oregano
Paprika
Parsley
6 peppercorns
Red chilli
Rosemary
Saffron
Thyme
OTHER
Balsamic vinegar
Chicken stock
Chinese rice wine
Cold-pressed extra virgin olive oil
Corn flour
Dijon mustard
Fish sauce
Prawn paste
Soy sauce
Brown sugar
800g tinned tomatoes
Tomato purée
Vegetable stock
115ml white wine
Worcestershire sauce
SNACKS
Fruits
Wholegrain crispbread crackers
Flat breads
Small bowl of muesli
Yoghurt/soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
FRUIT DRINKS
1 carton fruit juice
RECIPES WEEK 5 DAY 1
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH YELLOW SPLIT PEA SOUP
225g yellow split peas (pre-soak for 12 hours overnight in cold water)
1.5 litres of vegetable stock
1 onion, peeled and sliced
1 sweet potato, peeled and chopped
3 carrots, trimmed, peeled and sliced
Fresh mint, handful
Baby spinach leaves, 4 handfuls
1Drain the water from the split peas.
2Boil the vegetable stock in a large saucepan, add split peas, then simmer for 25 minutes, removing any scum that appears.
3Add all the other vegetables and simmer for a further 15–20 minutes, or until vegetables are tender.
4Remove from heat and allow to cool.
5Blend soup with food processor or blender.
6Serve with fresh mint.
DINNER PRAWN STIR FRY
8 spring onions, finely chopped
1 green pepper, finely chopped
1 red pepper, finely chopped
2 tablespoons olive oil
2 garlic cloves, finely chopped
1 tablespoon ginger, finely cut
200g mangetout
450g raw prawns, thawed and peeled
4 tablespoons Chinese rice wine
Rice noodles
1Heat the olive oil in a big frying pan or wok over a medium to high heat.
2Add the spring onions, garlic, ginger and peppers to pan and stir fry for 4 minutes, stirring continuously.
3Add the mangetout and prawns and stir fry for 4 minutes or until prawns have change colour.
4Stir in rice wine.
5Serve with rice noodles.
Lunch for tomorrow
TUNA SALAD
Consider preparing your sweet potatoes in advance
RECIPES WEEK 5 DAY 2
BREAKFAST WHEAT BISCUITS OR MUESLI WITH FRUIT
560ml milk (soya/rice/oat or skimmed milk)
2–3 wheat biscuits or 240g of muesli (60g per person)
1 piece of fruit of your choice
1Place your choice of cereal in a bowl and add milk.
2Serve with fruit.
LUNCH TUNA SALAD
4 cooked sweet potatoes
4 small tinned tuna
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Side salad:
100g of rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks, drizzle olive oil over the top and place into the oven for 30–40 minutes.
3Once cooked, allow to cool and place into the fridge for tomorrow's lunch.
4Place rocket leaves, mangetout, tomatoes, cucumber and red pepper in a salad bowl and gently mix with balsamic vinegar and olive. Serve with the tuna and sweet potatoes.
DINNER LAMB STEW
600g lean boneless lamb, diced into 2.5cm cubes
1 onion, chopped
6 peppercorns
1 fennel bulb
115g mushrooms
1 teaspoon corn flour
1 tablespoon soya milk
150ml soya/plain yoghurt
6 baking potatoes
6 fresh dill sprigs
1 bay leaf
Half a lemon, grated rind and juice
1Place lamb in large saucepan and cover with cold water.
2Bring to boil over medium heat, remove any scum that rises to the surface.
3Add the onion, two dill sprigs, bay leaf and peppercorns. Reduce heat, cover and simmer for 45 minutes.
4Add the fennel, potatoes and mushrooms and simmer for a further 30 minutes, or until lamb is tender.
5Using a slotted spoon, transfer the lamb, onion, fennel and mushrooms to a dish and keep warm.
6Sieve the cooking liquid and reserve 300ml. Pour the reserved cooking liquid into a pan and bring to boil. Mix the corn flour and milk until smooth, then add to the cooking liquid.
7Reduce the heat and simmer for 5 minutes, keep stirring until thickened.
8Add the lemon rind and juice to the sauce.
9Return the lamb, onion, fennel and mushrooms to the sauce pan and simmer for 5 minutes.
10Meanwhile, mix the yoghurt, and four fresh dill sprigs in a small bowl, then add to the stew.
11Serve with the potatoes.
Lunch for tomorrow
LAMB PITTA
Leave some of the lamb and sauce for lunch tomorrow.
RECIPES WEEK 5 DAY 3
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person)
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH LAMB PITTA
4 pitta breads (1 per person)
Use some of last night's dinner including sauce
Rocket leaves, handful per person
4 tomatoes, sliced
1Slice open the pitta bread
2Place last night's dinner into the pitta bread with the rocket leaves and sliced tomatoes.
DINNER CHICKEN WITH LEMONGRASS
800g lean chicken pieces on the bone
150g sugar snap peas
16 asparagus
4 spring onions, finely sliced
Lime wedges
Brown rice
For the marinade:
1 lemongrass stalk, finely chopped
2 cloves garlic, crushed
2 teaspoons ginger, grated
2 tablespoons soy sauce
115ml chicken stock
2 teaspoons olive oil
2 tablespoons Chinese rice wine
1Mix all the marinade ingredients in a bowl.
2Coat the chicken thoroughly with the marinade.
3Cover with cling film and refrigerate for up to 2 hours or overnight and, if possible, turn occasionally.
4Preheat oven 180°C (350°F).
5Place chicken and marinade into dish and cook for 30 minutes, turning occasionally.
6Bring a small saucepan of water to the boil and cook asparagus and sugar snap peas for 2–3 minutes.
7Drain and serve meat, juices and vegetables.
RECIPES WEEK 5 DAY 4
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH SALMON SALAD
200g mixed salad leaves
¼ cucumber, roughly chopped
4 cooked poached salmon fillets, bite-size pieces
2 yellow peppers, sliced
2 tablespoons coriander, chopped
250g cherry tomatoes, halved
For the dressing:
500g soya/plain yoghurt
2 tablespoons coriander, chopped
1 garlic clove, finely chopped
4 teaspoons lemon juice
1 teaspoon cumin, ground
1For the dressing, place all ingredients in a bowl and mix together; season with black pepper.
2Cover and refrigerate for 5–10 minutes before using (if the sauce is too thick, add some water to thin out).
3Arrange salad leaves, cherry tomatoes, spring onions, salmon, cucumber and yellow pepper in a salad bowl and toss.
4Add salmon on top of salad.
5Drizzle the dressing over and serve.
DINNER FILLET OF BEEF
800g beef fillet
3 onions, finely sliced
2 teaspoons olive oil
2 teaspoons balsamic vinegar
8 mushrooms, peeled and stems removed
115ml white wine
100g fresh mixed salad leaves
1Preheat oven to 180°C (350°F).
2Cook the onions in olive oil over a medium heat for 20–25 minutes, or until soft. Add the balsamic vinegar and cook for a further 5 minutes.
3Heat a non-stick frying pan over high heat. Sear fillet on both sides and transfer beef to a baking dish.
4Place mushrooms on second baking tray, pour over the wine and cover with foil.
5Place both dishes in the oven and cook for 15 minutes.
6Remove the beef from oven, cover with foil and leave to rest for 10 minutes.
7At the same time, remove the foil from the mushrooms and bake for a further 10 minutes.
8Divide the meat into four portions, serve with mixed salad leaves, caramelised onions and mushrooms.
Lunch for tomorrow
CHICKEN WRAP
Consider preparing the chicken in advance.
RECIPES WEEK 5 DAY 5
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH CHICKEN WRAP
4 chicken breasts, cooked and cut into strips
4 organic wholewheat tortilla wraps (served hot or cold)
200g mixed salad
4–5 tomatoes, sliced
1 red onion, finely chopped
1 yellow pepper, cut into strips
2 tablespoons of soya/plain yoghurt
1Heat ½ tablespoon extra virgin olive oil in a frying pan over a medium heat.
2Cook four chicken breasts for 8–12 minutes or until cooked.
3Place mixed salad, red onion, yellow pepper, tomatoes and chicken in salad bowl and mix well.
4Place tortilla wraps on plates, add mixture from salad bowl and roll wrap.
5Drizzle over soya/plain yoghurt.
DINNER BARRAMUNDI CURRY
1 tablespoon olive oil
800g barramundi fillet, diced
1 teaspoon brown sugar
115ml chicken stock
1 tablespoon fish sauce
200g runner beans
Handful of coriander
Rice or vegetables
For the curry paste:
1 red chilli, roughly chopped
1 lemongrass stalk, finely chopped
2 spring onions, finely chopped
1 clove garlic, roughly chopped
2 teaspoons finely grated ginger
2 teaspoons coriander
1 teaspoon of prawn paste
1Place all curry paste ingredients in food processor and blend to a fine paste.
2Boil the rice, and grill the vegetables under a medium heat.
3Heat olive oil in large non-stick frying pan over a medium heat.
4Add the curry paste and fish and stir fry for 3 minutes, turning fish carefully to coat with paste.
5Add the sugar, chicken stock, fish sauce and beans.
6Cook for a further 5 minutes.
RECIPES WEEK 5 DAY 6
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH BEEF AND BEETROOT SALAD
4 cooked beetroots
50g Parmesan, shaved
400g lean finely sliced cold roast beef
Generous amount of salad and baby spinach
Basil, small handful, chopped
For the dressing:
1 tablespoon balsamic vinegar
2 tablespoons olive oil, cold pressed
1 clove of garlic, chopped
1 teaspoon Dijon mustard
1Add all dressing ingredients into bowl and whisk well.
2Add the remaining ingredients into large salad bowl and mix together
3Pour dressing over the top.
DINNER PAELLA
2 tablespoons olive oil
1 onion, finely chopped
3 tomatoes, roughly chopped
200g short grain rice
1 litre chicken stock
400g fish of your choice
150g uncooked prawns, peeled
200g mussels, bearded and washed
150g calamari
150g peas
Spices and herbs:
1 teaspoon saffron
1 teaspoon paprika
2 cloves of garlic, crushed
Small handful of parsley, roughly chopped
Ground black pepper
Lemon wedges
1In a small non-stick frying pan, lightly toss saffron and transfer to a cup.
2Crush and add paprika and 60ml boiling water. Stir to dissolve and set aside.
3Heat olive oil in large pan over medium heat.
4Add garlic and onion, and cook for 5 minutes, or until soft.
5Add the tomatoes and cook for a further 3minutes.
6Add rice and cook for 5 minutes, stirring continuously. Meanwhile bring the stock to a boil in a large saucepan.
7Add the stock and saffron liquid to the rice mixture, stir well and simmer for 15 minutes.
8Add fish, prawns, mussels and calamari on top of rice, cover with foil and cook for10 minutes.
9Add peas, re-cover pan and cook for a further 5 minutes.
10Sprinkle with parsley, season with pepper and serve with lemon wedges.
RECIPES WEEK 5 DAY 7
BREAKFAST FRUIT SMOOTHIE 2
4 tablespoons of nut and seed muesli
1200ml milk (soya/rice/oat or skimmed milk)
2 bananas
2 apricots
2 peaches
1 Mix the muesli and milk in a blender until nearly smooth.
2Add the bananas, peaches and apricots and blend until completely smooth.
3 If the smoothie is too thick, add more water.
LUNCH VEGETABLE SOUP
1 litre vegetable stock
2 carrots, sliced
2 celery sticks, chopped
1 onion, chopped
1 tablespoon fresh parsley, chopped
400g tinned tomatoes
1 tablespoon basil, chopped
1 tablespoon rosemary, finely chopped
1Bring stock to boil in a large saucepan.
2Add the carrots, celery, onion, parsley and tomatoes and simmer gently for 30 minutes.
3Stir through basil and rosemary, and season with black pepper.
DINNER ROASTED CHICKEN
1 tablespoon olive oil
1.5kg lean chicken
1 onion, peeled and roughly chopped
2 cloves of garlic, finely chopped
2 celery stalks, cut into chunks
2 large carrots, cut into chunks
12 new potatoes
1 tablespoon fresh thyme
2 bay leaves
400g tinned chopped tomatoes
1 tablespoon Worcestershire sauce
300ml chicken stock
125g frozen broad beans
125g frozen peas
250g broccoli florets
Freshly ground black pepper
1Preheat oven to 190°C (375°F).
2Heat the olive oil in an oven-proof dish, remove any excess fat and set the chicken breast side up in the dish.
3Add the onion, garlic, celery, carrots, potatoes, thyme and bay leaves.
4Pour in chopped tomatoes, Worcestershire sauce and stock. Mix together and bring to a simmer.
5Cover and cook for 1 hour or until chicken is cooked.
6Carefully remove chicken from casserole dish.
7Add the frozen peas, broad beans and broccoli, season with pepper and cook for 10 minutes.
8Carve and serve vegetables with tomato sauce.
Lunch for tomorrow
CHICKEN SALAD
Keep enough chicken left over from dinner for tomorrow's lunch.
TRAINING DIARY WEEK 5
WEEK 5 OVERVIEW
Day 1: Weights – whole body
Day 2: CV – run PT
Day 3: Rest; myo lymphatic massage
Day 4: Circuits
Day 5: CV – run
Day 6: Rest
Day 7: Rest
Any day: Myo stretch
ALISON'S DIARY
Day 1 (Monday)
I had a tough weights session and was introduced to the Olympic bar. Found it all hard but felt the benefits pretty much straight away.
Tiredness 6
Stress 3
Sleep 8 hours
Day 2 (Tuesday)
I printed off some of my photos from weeks 1 and 4 to have a closer look at my change, there was already quite a difference – I love the way it's going. Again my body feels tired so I've booked in a massage tomorrow and I'm having the day off.
Tiredness 8
Stress 5
Sleep 8 hours
Day 3 (Wednesday)
I had my first proper lymphatic massage to help boost my immune system and get rid of some of my water retention. I drank lots of water and also visited the ladies room a lot, which flushed out some of my toxins – I was told this was going to happen and is good for me.
Tiredness 6
Stress 7
Sleep 6 hours 45 minutes
Day 4 (Thursday)
Well, I'm impressed, my work clothes seem to feel looser especially around my thighs and I have a bit more energy – not sure if this was just the massage but if it is, it must be magic.
Tiredness 4
Stress 6
Sleep 8 hours
Day 5 (Friday)
Feeling as though I have a bit more energy, but when I went for the run I found it incredibly hard. I had a cellulite massage.
Tiredness 4
Stress 5
Sleep 6 hours
Day 6 (Saturday)
Up early as I have lots to do this morning before going to work. I'm still not feeling myself and it feels like I have a foggy mind. I'm going out tonight with my friends but I don't finish work until 9.00 p.m.
Tiredness 5
Stress 5
Sleep 6 hours 40 minutes
Day 7 (Sunday)
I didn't drink last night, but I was still up until the early hours of this morning. I still had to get up for the test. I have a spa day booked soon – a great reward for doing so well.
Tiredness 5
Stress 4
Sleep 3 hours
TRAINING SESSION WEEK 5 DAY 1
ALISON'S SESSION
AM Training session Weights – Whole body
Time trained 11.00 a.m.–12.00 p.m.
Session time 1 hour
RPE 9/10
PM
WORKOUT
Squats
Alison used an Olympic 7ft bar (weighs 20kg).
Weight seen below is the total weight including the bar.
Set and Rep: | 1. 16 | 2. 16 | 3. 16 | 4. 16 | 5. 16
---|---|---|---|---|---
Weight (kg): | No Bar | Bar | Bar | 30 | 30
Lunges (bosu)
Set and Rep: | 1. 15 | 2. 15 | 3. 15
---|---|---|---
Weight: | No | No | No
Bench press
Set and Rep: | 1. 10 | 2. 10 | 3. 10
---|---|---|---
Weight (kg): | Bar | Bar | Bar
Dumbbell press
Set and Rep: | 1. 10 | 2. 10 | 3. 10
---|---|---|---
Weight (lb): | 5 | 5 | 5
Regular pull-ups
1–5 and 5–1
Total: 15
Alison's notes: I was properly introduced to the bar in today's tough weight session. I worked hard today in the gym but wow, I felt great afterwards. It's amazing how quickly you can feel the benefit from some of these workouts and exercises. It's a positive morale booster and encourages you to want to go to the gym more.
TRAINING SESSION WEEK 5 DAY 2
ALISON'S SESSION
AM Rest
PM Training session CV – Run PT
Time trained 8.40–9.25 p.m.
Session time 45 minutes
RPE 8/10
Actual distance 2.52 miles
WORKOUT
Run for half a mile before you get on to station 1. Complete all exercises in station 1 then run as fast as you can to the next station to complete those exercises in the same way.
Run: 0.5 miles first to station 1
Press-ups × 10
Wide press-ups × 10
Dips × 10
Run: 0.25 miles to station 2
Half sit-ups × 10
Leg levers × 10
Reverse curls × 10
Run: 0.25 miles to station 3
Jumping oblique twists × 10
Oblique side crunches × 10
Heel taps × 10
Run: 0.25 miles to station 4
Spotty dogs × 10
Star jumps × 10
Squat thrusts × 10
Run: 0.75 miles to finish
Alison's notes: Good luck with this one – the main thing is to keep going. Try not to look at what you have left to do, think about what you have already done.
TRAINING SESSION WEEK 5 DAY 4
ALISON'S SESSION
AM Rest
PM Training session Circuits
Time trained 8.00–8.55 p.m.
Session time 55 minutes
RPE 7/10
WORKOUT
Complete 100 reps as best as you can for each exercise below.
For example, you may not do 100 reps in one hit, but you can break that down into four lots of 25 or five lots of 20, or do as many as you can (e.g. do 60 reps and then do the last 40 reps after a short rest).
This circuit has been left in this manner so you push yourself as far as you can. The more you push, the better your end results. (Below you will see how Alison managed to break down the 100 reps.)
Step-ups
100 in one go
Lat pull-downs (weight 10kg total)
50, 50
Press-ups regular ¾
25, 25, 25, 25
Squats
100 in one go
Calf raises
80, 20
Half sit-ups
60, 20, 20
Reverse curls
100 in one go
Arm haulers
35, 35, 30
Dips
60, 20, 10,10
Alison's notes: This is quite a misleading workout – there are not many exercises, but quite a lot of reps for each one. I found the step-ups, squats and calf raises quite easy to do all in one go, but I had to break down the press-ups and dips.
TRAINING SESSION WEEK 5 DAY 5
ALISON'S SESSION
AM Rest
PM Training session CV – Run
Time trained 4.20–5.00 p.m.
Session time 40 minutes
RPE 9/10
WORKOUT
Run: 4 miles
Actual distance: 3.5 miles
Run time: 42 minutes
Average Pace: 12 m/m
Alison's notes: This was a hard run for me as the weather was so hot and I think Gavin thought I was being a little on the lazy side and started pushing me even harder. I do remember saying afterwards that I never wanted to run again after this one, but it didn't last long.
Notes: Alison chose to run for 40 minutes and managed to do the full 42-minute run in one go without stopping because she choose to run at a slightly slower pace. She is going to aim for this distance from now on as her fitness is much improved, and this will gain greater results for the end 10km run.
If you are able to run for 40 minutes quite comfortably, then run the four miles stated at the best pace that you can.
WEEK 5 TESTS
ALISON'S WEEKLY TESTS
Weight (kg) | 54.8
---|---
Height (cm) | 157.3
BMI | 22.1
RHR | 59
BP | 103/64
Fat (%) | 28.4
Measurements (cm)
Neck | 29.84
Chest | 84.45
Arms | R: 27.94 L: 27.94
Navel | 76.20
Hips | 82.55
Thighs | R: 57.78 L: 57.78H
Calves | R: 35.56 L: 35.56
WEEK SIX NUTRITION PLAN
WEEK 6 OVERVIEW
Day | Breakfast | Lunch | Dinner
---|---|---|---
1 | Fruit porridge | Chicken salad | Spicy prawns
2 | Wheat biscuits or muesli with fruit | Vegetable soup | Greek chicken salad
3 | Muesli with fresh fruit | Chicken wrap | Lamb with rosemary and garlic
4 | Fruit smoothie 2 | Tuna salad | Butternut squash and spinach frittata
5 | Fresh fruit and seeds | Turkey and pine nut salad | Green fish curry
6 | Omelette | Rice and salad with beetroot | Beef in black bean sauce
7 | Fruit salad | Butternut squash and coriander soup | Kedgeree
SHOPPING LIST WEEK 6
CARBOHYDRATES
1 bag of black beans
1 bag of brown basmati rice
1 bag of brown rice
1 bag of wild rice
1 tin of chickpeas
1 bag of long grain rice
250g of muesli
320g porridge oats
1 bag of rice noodles
1 bag of sunflower seeds
1 bag of pumpkin seeds
4 organic tortilla wraps
1 bag of pine nuts
8 Maris Piper potatoes
4 sweet potatoes
225g water chestnuts
8 wholemeal/brown pitta breads
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
200g feta/goat's cheese
50g goat's cheese
17 eggs
1.88 litres skimmed/soya/rice/oat milk
2kg soya yoghurt
FISH
225g haddock fillets
225g smoked haddock fillets
700g cooked prawns
4 tinned tuna cans
225g × 4 white fish
MEAT
400g rump beef
8 chicken breasts
400g lean ham
1.5kg leg of lamb
4 turkey breasts
FRUIT
7 apples
2 apricots
6 bananas
1 punnet of blackberries
1 punnet of blueberries
4 lemons
4 peaches
1 large pineapple
1 punnet of raspberries
VEGETABLES
1 avocado
115g baby corn
300g baby spinach
4 cooked beetroot
12 black olives
225g broccoli
1.4kg butternut squash
6 cherry tomatoes
4 carrots
4 celery sticks
1 cos lettuce
1 courgette
2 cucumbers
1 green pepper
2 leeks
2 lettuces
50g mangetout
3 onions
8 plum tomatoes
2 red onions
3 red peppers
8 red tomatoes
175g rocket salad
4 shallots
20 spring onions
1 turnip
3 yellow peppers
HERBS
Basil
Black pepper
Chilli powder
Coriander
Ground coriander
Coriander seeds
Ground cumin seeds
Fresh ginger
2 green chillies
1 garlic bulb
Mint
Nutmeg
Paprika
Parsley
4 red chillies
Rosemary
Turmeric
OTHER
Balsamic vinegar
150ml coconut milk
Chicken stock
Chinese rice wine
Cold-pressed extra virgin olive oil
Peanut oil
Soy sauce
Brown sugar
Tahini
800g tinned tomatoes
Vegetable stock
115ml white wine
SNACKS
Fruit
Wholegrain crispbread crackers
Flat breads
Small bowl of muesli
Yoghurt/soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton fruit juice
RECIPES WEEK 6 DAY 1
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH CHICKEN SALAD
Cooked chicken from previous night, cut into pieces
Generous amount of salad leaves
1 red pepper, sliced
1 yellow pepper, sliced
2 spring onions, finely chopped
1Prepare the salad and place chicken over the top.
2Serve immediately.
DINNER SPICY PRAWNS
2 garlic cloves, finely chopped
2cm piece of fresh ginger, thinly sliced
4 fresh red chillies, deseeded and finely chopped
Olive oil, 1 tablespoon
4 spring onions, chopped
2 green peppers, deseeded and sliced
400g tin tomatoes
½ tablespoon brown sugar
700g cooked prawns, peeled
4 spring onions, finely sliced to garnish
Rice and vegetables of your choice
1Heat the olive oil in a large wok or frying pan over medium heat.
2Add ginger, chilli and garlic, stir constantly for 1 minute – do not brown.
3Add the spring onions and green peppers, stir for 5 minutes.
4Add the tinned tomatoes and sugar, bring to boil and stir constantly. If sauce is too thick, add a little water.
5Reduce heat and simmer for 5 minutes.
6Stir in the prawns and cook for 4 minutes.
7Transfer food to plates, garnish with spring onions and serve with rice/vegetables.
Lunch for tomorrow
VEGETABLE SOUP
Consider preparing your lunch in advance.
RECIPES WEEK 6 DAY 2
BREAKFAST WHEAT BISCUITS OR MUESLI WITH FRUIT
560ml milk (soya/rice/oat or skimmed milk)
2–3 wheat biscuits or 240g of muesli (60g per person)
1 piece of fruit of your choice
1Place your choice of cereal in a bowl and add milk.
2Serve with fruit.
LUNCH VEGETABLE SOUP
1 litre vegetable stock
2 carrots, sliced
2 celery sticks, chopped
1 onion, chopped
1 tablespoon fresh parsley, chopped
400g tinned tomatoes
1 tablespoon basil, chopped
1 tablespoon rosemary, finely chopped
1Bring stock to boil in a large saucepan.
2Add the carrots, celery, onion, parsley and tomatoes and simmer gently for 30 minutes.
3Stir through basil and rosemary, and season with black pepper.
DINNER GREEK CHICKEN SALAD
1 cos lettuce, cut into large pieces
1 cucumber, roughly chopped
1 green pepper, deseeded and finely chopped
12 olives (optional)
½ red onion, finely sliced
8 plum tomatoes
1 tablespoon lemon juice
1 tablespoon olive oil
200g low fat feta/goat's cheese
4 chicken breasts
8 wholemeal pitta breads (2 per person)
For the tzatziki:
1 clove of garlic, crushed
200g soya/plain yoghurt
¼ cucumber, finely grated
½ small red onion, finely chopped
1 tablespoon parsley, chopped
1 tablespoon mint, chopped
For the humous:
1 large tin chickpeas, drained
2 cloves garlic, peeled
2–3 tablespoons olive oil
1 dessertspoon tahini
1Put the lettuce, cucumber, pepper, olives, tomatoes and onion into a large salad bowl.
2Add the olive oil and lemon juice and mix well.
3Crumble the feta/goat's cheese or mature goat's cheese over the top.
4Prepare the tzatziki by mixing all the ingredients together in a small bowl.
5Prepare humous by placing all the ingredients in a blender and blend until a smooth paste.
6Meanwhile, grill the chicken on a medium heat for 8–12 minutes, or until thoroughly cooked.
7Allow to cool for a couple of minutes and cut into pieces.
8Toast the pitta bread before serving then fill with chicken, salad, tzatziki and humous.
Lunch for tomorrow
CHICKEN WRAP
Consider preparing the chicken in advance.
RECIPES WEEK 6 DAY 3
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person)
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH CHICKEN WRAP
4 chicken breasts, cooked and cut into strips
4 organic wholewheat tortilla wraps (served hot or cold)
200g mixed salad
4–5 tomatoes, sliced
1 red onion, finely chopped
1 yellow pepper, cut into strips
2 tablespoons of soya/plain yoghurt
1Heat ½ tablespoon extra virgin olive oil in a frying pan over a medium heat.
2Cook four chicken breasts for 8–12 minutes or until cooked.
3Place mixed salad, red onion, yellow pepper, tomatoes and chicken in salad bowl and mix well.
4Place tortilla wraps on plates, add mixture from salad bowl and roll wrap.
5Drizzle over soya/plain yoghurt.
DINNER LAMB WITH ROSEMARY AND GARLIC
1.5kg lean leg of lamb (200g per person)
1 tablespoon olive oil
2 sprigs rosemary
2 cloves garlic, peeled and halved
2 lemons, quartered
115ml white wine
Serve with your favourite vegetables or beans and 8 roast potatoes (2 per person)
1Preheat oven to 180°C (350°F).
2Rub meat with olive oil.
3Place rosemary, garlic and lemon in a baking dish and pour in the white wine.
4Add lamb on top and bake for 1 to 1½ hours depending on taste.
5Cook your vegetables and roast the potatoes.
6Remove from oven, cover with foil and set aside for 10 minutes before carving.
Lunch for tomorrow
TUNA SALAD
Consider preparing the sweet potatoes in advance.
RECIPES WEEK 6 DAY 4
BREAKFAST FRUIT SMOOTHIE 2
4 tablespoons of nut and seed muesli
1200ml milk (soya/rice/oat or skimmed milk)
2 bananas
2 apricots
2 peaches
1 Mix the muesli and milk in a blender until nearly smooth.
2 Add the bananas, peaches and apricots and blend until completely smooth.
3 If the smoothie is too thick, add more water.
LUNCH TUNA SALAD
4 cooked sweet potatoes
4 small tinned tuna
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Side salad:
100g of rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks, drizzle olive oil over the top and place into the oven for 30–40 minutes.
3Once cooked, allow to cool and place into the fridge for tomorrow's lunch.
4Place rocket leaves, mangetout, tomatoes, cucumber and red pepper in a salad bowl and gently mix with balsamic vinegar and olive. Serve with the tuna and sweet potatoes.
DINNER BUTTERNUT SQUASH AND SPINACH FRITTATA
400g butternut squash, peeled and cut into 3cm cubes
1 tablespoon olive oil
1 teaspoon soy sauce
2 leeks, finely chopped and washed
2 cloves garlic, crushed
300g baby spinach
8 eggs
400g soya/plain yoghurt
50g matured/goat's cheese, grated
Salad leaves
1Preheat oven to 170°C (330°F). Grease a small baking dish with a little olive oil.
2Place butternut squash in baking tray, add 1 teaspoon of olive oil and soy sauce and roast for 25 minutes.
3Heat the rest of the olive oil over a medium heat.
4Add the leek and cook for 5 minutes, or until soft. Then add the garlic and spinach leaves and cook until spinach has wilted.
5Whisk eggs, soya/plain yoghurt and cheese together in large bowl.
6Then add the butternut squash and spinach mixture and gently stir.
7Pour the mixture into a baking dish and cook for 20 minutes, or until set. Serve with a salad.
Lunch for tomorrow
TURKEY AND PINE NUT SALAD
Consider preparing the turkey breasts in advance (refrigerate overnight).
RECIPES WEEK 6 DAY 5
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH TURKEY AND PINE NUT SALAD
½ tablespoon olive oil
3–4 tablespoons of pine nuts
4 cooked turkey breasts, cut into pieces
Generous amount of salad leaves
1 avocado, sliced
1 red pepper, sliced
1 yellow pepper, sliced
2 spring onions, finely chopped
1Heat the olive oil in a frying pan over a medium heat.
2Cook the turkey breasts for 8–12 minutes, or until cooked.
3Allow turkey to cool.
4Prepare the salad and arrange the cooked turkey on top of the leaves.
5Sprinkle with the pine nuts.
6Drizzle with balsamic vinegar and serve immediately.
DINNER GREEN FISH CURRY
1 tablespoon olive oil
2 spring onions, sliced
1 teaspoon ground cumin seeds
2 green chillies, finely chopped
1 teaspoon coriander seeds
4 tablespoons fresh coriander
4 tablespoons fresh mint
150ml coconut milk
4 white fish fillets (225g each)
Basmati rice or vegetables of your choice
1Heat the olive oil in a large frying pan over a medium heat. Add the spring onions and cook for 2 minutes or until soft.
2Stir in ground cumin, chillies and coriander seeds and cook until the spices are fragrant.
3Add the fresh coriander, mint, and coconut milk.
4Carefully cook fish in frying pan 10–15 minutes or until the flesh flakes easily when tested with a fork.
5Transfer the fish on to plates and serve with rice and vegetables of your choice.
6Garnish with fresh mint.
Dinner for tomorrow
BEEF IN BLACK BEAN SAUCE
See the following page and consider marinating the beef overnight.
RECIPES WEEK 6 DAY 6
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH RICE AND SALAD WITH BEETROOT
100g brown rice
100g wild rice
4 shallots, peeled and halved
2 teaspoons olive oil
4 cooked beetroots, finely diced
1 lemon, juice of
2 tablespoons fresh mint, chopped
2 tablespoons fresh parsley, chopped
1Preheat oven to 200°C (400°F). Place brown and wild rice in saucepan of water, bring to boil and simmer for 20 minutes.
2Place the shallots on a baking tray, drizzle with olive oil and roast for 8–10 minutes.
3Drain the rice and allow to cool. Mix the beetroot, lemon juice and mint. Stir in shallots and parsley, then serve.
DINNER BEEF IN BLACK BEAN SAUCE
400g lean rump steak, remove fat, cut into chunks
1 tablespoon olive oil
225g broccoli, cut into florets
115g baby corns, cut in half
4 spring onions, sliced diagonally
225g tinned water chestnuts
Rice or egg noodles
For the marinade:
1 tablespoon black beans, soaked in cold water for 5–10 minutes
2 tablespoons dark soy sauce
2 tablespoons Chinese rice wine
1 tablespoon peanut oil
1 teaspoon brown sugar
1 garlic clove, thinly sliced
1 tablespoon ginger, finely chopped
1To make marinade: mash black beans in a bowl with a fork, stir in the remaining marinade ingredients and blend with a food processor.
2Pour the marinade over steak and coat thoroughly in a baking dish. Cover with cling film and leave in fridge for 6 hours or more.
3Heat the olive oil in large wok or frying pan. Drain the steak and reserve the marinade.
4Stir fry the steak over a medium/high heat for 3 minutes, then transfer to a plate.
5Add the broccoli and baby corn to the wok and stir in 3 tablespoons of water, cover and steam for 5 minutes, or until the vegetables are tender.
6Add spring onions and water chestnuts to the wok and stir fry for a further 2 minutes.
7Return the steak to the wok and pour in the reserved marinade.
8Cook and keep stirring, until heated through. Serve with noodles of your choice.
RECIPES WEEK 6 DAY 7
BREAKFAST FRUIT SALAD
8 tablespoons soya/plain yoghurt (2 tablespoons per person)
80g oats
60g sunflower seeds or pumpkin seeds
4–5 pieces of fruit (preferably ones in season)
1Dice fruit into chunks and divide into four portions.
2Add 2 tablespoons of soya/plain yoghurt to each portion and sprinkle with oats and seeds
LUNCH BUTTERNUT SQUASH AND CORIANDER SOUP
900ml of chicken stock
1kg butternut squash, peeled and chopped
1 onion, roughly chopped
2 carrots, roughly chopped
2 celery sticks, roughly chopped
1 garlic clove, crushed
1 teaspoon paprika
½ teaspoon turmeric
½ teaspoon ground coriander
½ teaspoon ground nutmeg
1In a large saucepan bring chicken stock to the boil. Add the vegetables and spices and bring back to the boil.
2Reduce heat and simmer for 20 minutes, or until vegetables are soft.
3Allow to cool and serve.
DINNER KEDGEREE
225g haddock fillet
225g smoked haddock fillet
1 tablespoon olive oil
1 onion, chopped
225g long grain rice
1 hard-boiled egg, cut into quarters
2 tablespoons fresh parsley
Spices:
½ teaspoon ground turmeric
½ teaspoon cumin
½ teaspoon chilli powder
¼ teaspoon ground ginger
1Place the haddock and smoked haddock in large frying pan.
2Pour enough water to cover, and poach gently over a low heat for 10–15 minutes.
3Remove from heat and allow to cool.
4Sieve the cooking liquid into a measuring jug and make it up to 600ml if necessary.
5Heat the olive oil in a large frying pan.
6Add the onions and cook on low heat for 3 minutes, or until soft.
7Mix in the spices, add the rice and cook. Stir until well coated.
8Gently stir in the reserved liquid and bring to boil.
9Cover and cook over low heat for 20 minutes, or until the liquid has been absorbed into the rice.
10Meanwhile, skin the fish and remove any remaining bones.
11Flake the flesh and fold the fish into the rice.
12Transfer to a serving dish and garnish with a boiled egg.
13Sprinkle over the chopped parsley and serve immediately.
TRAINING DIARY WEEK 6
WEEK 6 OVERVIEW
Day 1: CV – run
Day 2: CV – walk; myo lymphatic massage
Day 3: CV – cycle PT
Day 4: Weights – upper body
Day 5: Rest
Day 6: CV – walk
Day 7: Myo massage
Any day: Myo stretch
ALISON'S DIARY
Day 1 (Monday)
I did the run today and felt really strong considering I only had three hours sleep on Saturday night. I didn't take any of my inhalers for my asthma, and didn't need them for the rest of the day either.
Tiredness 7
Stress 5
Sleep 6 hours
Day 2 (Tuesday)
Day off from work today. I went for a dog walk in the morning and had another amazing lymphatic massage. I then had a power walk in the evening.
Tiredness 7
Stress 4
Sleep 7 hours
Day 3 (Wednesday)
Early shift today, and I reckon I'm becoming allergic to my job. I'm now going to start to look for a new one – I'm not sure what I want to do, but I can't keep going with the frame of mind I have, it's not healthy.
Tiredness 4
Stress 5
Sleep 6 hours 30 minutes
Day 4 (Thursday)
I sat in the sun for a bit today. I felt really good and it set me up to work for the rest of the day. Went for a lovely dog walk before going to the gym.
Tiredness 5
Stress 5
Sleep 8 hours
Day 5 (Friday)
Still aching and feeling slightly tender in some of my muscles from yesterday's workout, but in a good way. We went for another dog walk, but I couldn't tell you for how long.
Tiredness 5
Stress 5
Sleep 7 hours 30 minutes
Day 6 (Saturday)
We went for a long walk on the Isle of Purbeck today with a couple of the family dogs. Again it is so nice to get outside no matter what the weather, it's so refreshing. We went to a wedding this evening which was really nice too, and an excuse to buy a new dress to show off my better figure.
Tiredness 4
Stress 4
Sleep 7 hours 30 minutes
Day 7 (Sunday)
Day off. Had a myo massage. I always feel so much taller and relaxed when I have one. I have had no pain in my lower back and hip for two weeks now.
Tiredness 3
Stress 4
Sleep 8 hours 30 minutes
TRAINING SESSION WEEK 6 DAY 1
ALISON'S SESSION
AM Rest
PM Training session CV – Run
Time trained 7.00–7.51 p.m.
Session time 51 minutes
RPE 8/10
WORKOUT
Run: 40 minutes/4 miles
Actual distance: 4.25 miles
Run time: 51 minutes
Average Pace: 12 m/m
Alison's notes: Felt very strong on the run today, I didn't stop until the end and my breathing was fairly controlled throughout.
Notes: Instead of the 40-minute time allocated, the workout was changed to run the four miles due to how well she ran last time. Alison managed to do the full four miles in one go without stopping.
TRAINING SESSION WEEK 6 DAY 2
ALISON'S SESSION
AM Training session CV – Walk
Time trained 8.10–9.00 a.m.
Session time 50 minutes
RPE 4/10
PM Rest
WORKOUT
Walk: 3 miles
Actual distance: 3 miles
Time: 50 minutes
Average pace: 16.40 m/m
Alison's notes: Had a lovely evening walk along the coastal path, it was such a fresh evening – I swear I slept like a log that night because of it.
TRAINING SESSION WEEK 6 DAY 3
ALISON'S SESSION
AM Rest
PM Training session CV – Cycle PT
Time trained 7.30–8.40 p.m.
Session time 1 hour 10 minutes
RPE 8/10
Workout
You have a time limit of 1 minute and 30 seconds for each exercise.
Complete all the number 1 exercises before moving on to the number 2 exercises, then number 3 exercises, and so on until you have finished all eight exercises.
Always use your stronger leg to lead when you are performing your step box exercises to stop bad technique.
Give yourself minimal rest before moving on to the 25-minute cycle.
Leg exercises
1. Squat
2. Squat (bosu)
3. Squat
4. Squat (bosu)
5. Squat
6. Standing glute extension
7. Standing glute extension
8. Squat (deep)
Mat work
1. Reverse crunch
2. Reverse curl
3. Half sit-ups
4. Crunches
5. Heel taps
6. Dirty dogs
7. Spotty dogs
8. V sit-ups
Step box exercises
1. Step-up left leg first
2. Step-up right leg first
3. Toe taps
4. Side lunge left leg
5. Side lunge right leg
6. Down down up up left leg
7. Down down up up right leg
8. Back lunge
Cycle for 25 minutes, trying to keep your RPM between 80 and 90. You can either cycle on a turbo trainer (or a spinning bike) inside or cycle outside.
Alison's notes: Gavin's advice to me was to give everything I had for each exercise, and that's what I did. I had such a rush at the end, but what a lot of work to get it.
Notes: Cycled outside battling against all the elements, like the horrible wind we had today. We still managed to keep the RPM around 80–90 most of the way, and cycled about four miles.
TRAINING SESSION WEEK 6 DAY 4
ALISON'S SESSION
AM Rest
PM Training session Weights – Upper body
Time trained 6.35–7.15 p.m.
Session time 40 minutes
RPE 6/10
Workout
Superset | Close grip pull-downs | Dumbbell press
---|---|---
Sets | 1. | 2. | 3. | 4. | 1. | 2. | 3. | 4.
Reps | 20 | 10 | 10 | 20 | 20 | 10 | 9 | 20
Weight (kg) | 5 | 10 | 10 | 5 | 10 | 15 | 15 | 10
Superset | ¾ press-ups | Supinated curl
---|---|---
Sets | 1. | 2. | 3. | 4. | 1. | 2. | 3. | 4.
Reps | 30 | 30 | 30 | 30 | 20 | 10 | 10 | 18
Weight (lb) | | | | | 5 | 7.5 | 7.5 | 5
Superset | Lat raises | Dips
---|---|---
Sets | 1. | 2. | 3. | 4. | 1. | 2. | 3. | 4.
Reps | 20 | 15 | 13 | 20 | 30 | 30 | 30 | 30
Weight (lb) | 3 | 5 | 5 | 3 | | | |
Notes: This is a fast workout that incorporates your whole upper body. With the exercises you will notice Alison starts and finishes with high reps and a moderate weight. The middle two sets are lower reps with a heavier weight. This will make sure you hit all areas of your muscles to help you tone up.
TRAINING SESSION WEEK 6 DAY 6
ALISON'S SESSION
AM Rest
PM Training session CV – Walk
Time trained 10.00 a.m.–1.00 p.m.
Session time 3 hours
RPE 7/10
WORKOUT
Walk
Actual distance: 11.02 miles
Time: 2 hours 56 minutes
Average pace: 16 m/m
Equipment
Food
2 bananas
2 apples
1 bag soya nuts
1 bag goji berries
2 litres water
Clothing
Walking boots
Walking trousers
Vest
Training T-shirt
Walking socks
Spare clothing
Sandals
Warm jacket/top
Gloves
Hat
Waterproof jacket
Other
First aid kit
First field dressing
Torch
Map and compass
Money
Mobile phone
Whistle
Alison's notes: We went for a three-hour walk to get back outside and into the fresh air. We planned the walk to finish with a pub lunch at the end.
WEEK 6 TESTS
ALISON'S WEEKLY TESTS
Weight (kg) | 54
---|---
Height (cm) | 157.3
BMI | 21.8
RHR | 59
BP | 103/65
Fat (%) | 27.4
Measurements (cm)
Neck | 29.84
Chest | 84.45
Arms | R: 27.30 L: 27.30
Navel | 74.93
Hips | 80.64
Thighs | R: 57.15 L: 57.15
Calves | R: 35.56 L: 35.56
WEEK SEVEN NUTRITION PLAN
WEEK 7 OVERVIEW
Day | Breakfast | Lunch | Dinner
---|---|---|---
1 | Wheat biscuits or muesli with fruit | Beef salad pitta | Snapper with basil
2 | Fruit salad | Yellow split pea soup | Chicken with roasted tomatoes
3 | Muesli with fresh fruit | Chicken wrap | Lamb with baked fennel
4 | Fruit porridge | Egg salad | Citrus baked cod
5 | Fresh fruit and seeds | Tuna salad | Soya/plain yoghurt baked chicken
6 | Omelette | Tomato and pepper soup | Vegetarian stir fry
7 | Fruit smoothie 1 | Salmon salad | Spiced barramundi fillets
SHOPPING LIST WEEK 7
CARBOHYDRATES
1 bag of brown rice
12 charlotte potatoes
240g of muesli
560g porridge oats
1 bag of rice noodles
1 bag of sunflower seeds
1 bag of pumpkin seeds
4 organic tortilla wraps
1 bag of sesame seeds
5 sweet potatoes
4 wholemeal/brown pitta breads
225g yellow split peas
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
12 eggs
60g feta/goat's cheese
680ml skimmed/soya/rice/oat milk
2kg soya yoghurt
FISH
200g × 4 barramundi
175g × 4 cod/hake
200g × 4 snapper fillets
4 poached salmon fillets
4 small tins tuna
MEAT
400g cooked roast beef
12 chicken breasts
400g lean ham
1.4kg lamb cutlets
FRUIT
3 apples
4 bananas
2 lemons
2 limes
2 mangos
1 melon
1 orange
1 large pineapple
1 punnet of raspberries
VEGETABLES
100g baby corn
3 bags of baby spinach
55g button mushrooms
1 broccoli floret
350g cabbage
400g cherry tomatoes
3 carrots
1 courgette
2 cucumbers
2 fennel bulbs
1 green pepper
4 lettuce
200g mangetout
150g mushrooms
6 onions
2 red onions
4 red peppers
100g rocket salad
20g snow pea pods
11 spring onions
750g tomatoes
21 red tomatoes
5 yellow peppers
HERBS
Basil
Black pepper
Cardamom seeds
Chilli powder
Chinese five-spice
Cinnamon
Coriander
Cumin
Fresh ginger
1 garlic bulb
Mint
Oregano
Parsley
1 red chilli
Rosemary
Tarragon
OTHER
Balsamic vinegar
Cider vinegar
Cold-pressed extra virgin olive oil
Dijon mustard
Oyster sauce
Peanut oil
Sesame oil
Soy sauce
Tomato purée
Vegetable stock
60ml white wine
SNACKS
Wholegrain crispbread crackers
Crackers/flat breads
Small bowl of muesli
Yoghurt/soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton fruit juice
RECIPES WEEK 7 DAY 1
BREAKFAST WHEAT BISCUITS OR MUESLI WITH FRUIT
560ml milk (soya/rice/oat or skimmed milk)
2–3 wheat biscuits or 240g of muesli (60g per person)
1 piece of fruit of your choice
1Place your choice of cereal in a bowl and add milk.
2Serve with fruit.
LUNCH BEEF SALAD PITTA
4 wholemeal pitta breads (serve hot or cold)
400g cold roast beef, finely sliced
Green salad, generous amounts of
4 large tomatoes, sliced
1 red pepper, sliced
½ red onion, finely sliced
2 tablespoons chopped basil
For the dressing:
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
Season with black pepper
1In a small bowl mix together all the dressing ingredients.
2Put the remaining ingredients in a large salad bowl and mix well.
3Slice open the pitta bread and fill with beef and salad.
4Pour the dressing over the top.
DINNER SNAPPER WITH BASIL
4 × 200g snapper fillets
2 tablespoons olive oil
1 clove garlic, crushed
½ red chilli, finely chopped
4 spring onions, finely chopped
2 tablespoons basil, roughly chopped
1 tablespoon dried oregano
60ml white wine
4 tomatoes, roughly chopped
Green salad
1Preheat oven to 180°C (350°F).
2Heat half the olive oil in a small saucepan over a medium heat.
3Add the chilli, garlic and spring onions and stir fry for 2 minutes, or until garlic is golden.
4Reduce the heat to medium low and add the herbs and white wine, stirring occasionally for 5 minutes.
5Remove from heat and stir in the chopped tomatoes.
6Heat a large non-stick frying pan over a high heat and brush the fish with the remaining oil.
7Sear each side for 2 minutes and transfer to an ovenproof baking dish and spoon sauce over fish.
8Bake for 6–8 minutes or until fish is cooked. The flesh will flake away easily when pressed with a fork when the fish is ready. Serve with salad.
Lunch for tomorrow
YELLOW SPLIT PEA SOUP
Soak the yellow split peas for tomorrow's lunch.
RECIPES WEEK 7 DAY 2
BREAKFAST FRUIT SALAD
8 tablespoons soya/plain yoghurt (2 tablespoons per person)
80g oats
60g sunflower seeds or pumpkin seeds
4–5 pieces of fruit (preferably ones in season)
1Dice fruit into chunks and divide into four portions.
2Add 2 tablespoons of soya/plain yoghurt to each portion and sprinkle with oats and seeds
LUNCH YELLOW SPLIT PEA SOUP
225g yellow split peas (pre-soak for 12 hours overnight in cold water)
1.5 litres of vegetable stock
1 onion, peeled and sliced
1 sweet potato, peeled and chopped
3 carrots, trimmed, peeled and sliced
Fresh mint, handful
Baby spinach leaves, 4 handfuls
1Drain the water from the split peas.
2Boil the vegetable stock in a large saucepan, add split peas, then simmer for 25 minutes, removing any scum that appears.
3Add all the other vegetables and simmer for a further 15–20 minutes, or until vegetables are tender.
4Remove from heat and allow to cool.
5Blend soup with food processor or blender.
6Serve with fresh mint.
DINNER CHICKEN WITH ROASTED TOMATOES
4 large tomatoes, cut into quarters
1 tablespoon olive oil
1 small onion, sliced
1 tablespoon fresh basil, roughly chopped
4 × 200g skinless chicken breasts
60g goat's or mature cheese, cut into chunks
Salad or vegetables of your choice
1 Preheat oven to 180°C (350°F). Line a baking tray with baking paper and place tomatoes on tray.
2Place in a hot oven for 15 minutes. Meanwhile, heat the olive oil in a frying pan over medium heat.
3Add the onion and basil and cook for 5 minutes or until onion is soft.
4Drain and reserve the oil and place onion and basil on a plate.
5Return pan to heat and add the reserved oil.
6Add chicken and cook for 6 minutes each side, or until lightly browned on both sides.
7Heat grill to medium.
8Divide the chicken into four portions and cover the chicken with a layer of the tomato and onion mixture.
9Top with feta/goat's cheese and place under grill until the cheese has melted.
10Serve with either salad or vegetables.
Lunch for tomorrow
CHICKEN WRAP
Consider preparing extra chicken in advance.
RECIPES WEEK 7 DAY 3
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person)
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH CHICKEN WRAP
4 chicken breasts, cooked and cut into strips
4 organic wholewheat tortilla wraps (served hot or cold)
200g mixed salad
4–5 tomatoes, sliced
1 red onion, finely chopped
1 yellow pepper, cut into strips
2 tablespoons of soya/plain yoghurt
1Heat ½ tablespoon extra virgin olive oil in a frying pan over a medium heat.
2Cook four chicken breasts for 8–12 minutes or until cooked.
3Place mixed salad, red onion, yellow pepper, tomatoes and chicken in salad bowl and mix well.
4Place tortilla wraps on plates, add mixture from salad bowl and roll wrap.
5Drizzle over soya/plain yoghurt.
DINNER LAMB WITH BAKED FENNEL
1.4kg lamb cutlets (200g meat per person) with fat trimmed off
2 fennel bulbs, sliced
2 red onions, cut into wedges
1 tablespoon olive oil
100g baby spinach leaves
8–12 Charlotte potatoes
For the marinade:
2 tablespoons rosemary, chopped
2 teaspoons tarragon, chopped
2 teaspoons parsley
1 tablespoon olive oil
1Mix the marinade ingredients together and pour into a shallow dish.
2Add the meat to the marinade and coat thoroughly.
3Cover and allow to marinate for 30 minutes.
4Preheat oven to 180°C (350°F).
5Place fennel and onion in a baking dish and drizzle with olive oil and bake for 20 minutes.
6Roast the potatoes.
7Preheat grill to high and cook the lamb cutlets to your liking.
8Once cooked, set aside to rest. Toss the spinach leaves through the hot vegetables.
9Arrange the vegetables on serving plates and place the lamb on top.
10Serve with potatoes.
Lunch for tomorrow
EGG SALAD
See the following page and consider preparing the eggs in advance.
RECIPES WEEK 7 DAY 4
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH EGG SALAD
4 baby gem lettuces
200g baby spinach
150g cherry tomatoes, halved
4 shelled hard-boiled eggs, cut into quarters
½ cucumber, sliced
1 yellow pepper, deseeded and sliced
For the dressing:
1 tablespoon Dijon mustard
1 tablespoon olive oil
2 teaspoons cider vinegar
1 teaspoon water
1Arrange the lettuce, spinach, tomatoes, yellow pepper and cucumber on plates.
2Mix the mustard and water together, combine with the olive oil and vinegar in a small bowl.
3Put the eggs on top of the salad, drizzle with the dressing and serve.
DINNER CITRUS BAKED COD
4 × cod or hake cutlets (175g/6oz each)
2 tablespoons lime juice
1 green pepper, deseeded and cut into strips
1 tablespoon olive oil
1 onion, finely chopped
1 clove garlic, crushed
40g pumpkin seeds
1 lime, grated zest
1 tablespoon coriander, chopped
55g button mushrooms, finely sliced
2 tablespoons fresh orange juice or white wine
Broccoli
1Place fish in a shallow ovenproof dish and pour over lime juice.
2Cover and leave to marinade in the refrigerator for 15–25 minutes.
3Preheat oven to 180°C (350°F).
4Heat olive oil in a frying pan and cook onion, garlic, green pepper and pumpkin seeds. Cook until onion is soft.
5Gently stir in the lime zest, chopped coriander and mushrooms.
6Spoon this mixture over fish and pour over the orange juice.
7Cover and bake in oven for 30 minutes, or until fish is tender.
8Serve with steamed broccoli.
Lunch for tomorrow
TUNA SALAD
Consider preparing the sweet potatoes in advance.
RECIPES WEEK 7 DAY 5
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH TUNA SALAD
4 cooked sweet potatoes
4 small tinned tuna
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Side salad:
100g of rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks, drizzle olive oil over the top and place into the oven for 30–40 minutes.
3Once cooked, allow to cool and place into the fridge for tomorrow's lunch.
4Place rocket leaves, mangetout, tomatoes, cucumber and red pepper in a salad bowl and gently mix with balsamic vinegar and olive. Serve with the tuna and sweet potatoes.
DINNER SOYA/PLAIN YOGHURT BAKED CHICKEN
1 tablespoon olive oil
4 × 200g skinless chicken breasts
For the salad:
½ cucumber, sliced
4 large tomatoes, sliced
½ small red onion, finely sliced
½ tablespoon mint leaves
1 teaspoon lemon juice
For the marinade:
½ teaspoon Chinese five-spice powder
1 teaspoon chilli powder
2 teaspoons soy sauce
1 glove garlic, crushed
1 tablespoon olive oil
200g soya/plain yoghurt
1In a bowl fold the five-spice powder, chilli powder, soy sauce, garlic and olive oil through the soya/plain yoghurt.
2Coat the chicken with the mixture and leave to marinate for up to 4 hours.
3Preheat the oven to 180°C (350°F).
4Line a baking dish with baking paper.
5Heat the olive oil in a non-stick frying pan over medium heat.
6Add the chicken and cook for 2 minutes each side.
7Transfer the chicken to the prepared baking dish and bake for 6–8 minutes or until cooked.
8Remove from oven and allow to rest for 5 minutes.
9Cut into thick slices.
10Prepare the salad adding all the ingredients in salad bowl and mix.
11Serve salad with the chicken.
RECIPES WEEK 7 DAY 6
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH TOMATO AND PEPPER SOUP
2 red peppers, deseeded and halved
2 tablespoons olive oil
1 large onion, finely sliced
2 cloves of garlic, crushed
1 tablespoon tomato paste
750g tomatoes, roughly chopped
450ml vegetable stock
Basil, handful
1Preheat oven to 180°C (350°F).
2Place red peppers in baking tray, skin-side up and drizzle with half the olive oil.
3Roast for 25 minutes, or until soft and remove from oven. Allow to cool slightly, then roughly chop.
4Heat the rest of the oil in a large saucepan, over a medium heat.
5Add the onion and cook until soft.
6Add garlic and tomato paste and cook for 2 minutes, stirring continuously.
7Add red pepper, tomato and stock, cover and simmer for 15 minutes.
8Allow the soup to cool slightly, and gently stir. Season with basil and serve.
DINNER VEGETARIAN STIR FRY
1 tablespoon peanut oil
1 clove garlic
1 teaspoon ginger, grated
1 onion, sliced
150g mangetout
150g mushrooms
350g cabbage, shredded
100g baby corn
2 tablespoons oyster sauce
1 tablespoon soy sauce
2 tablespoons coriander leaves
Brown rice
1Heat a large wok or frying pan over high heat.
2Add peanut oil, and once pan is smoking add the garlic, ginger and onion.
3Stir fry for 2–3 minutes or until the onion begins to soften.
4Next, add the mangetout, mushrooms, cabbage and baby corn and stir fry for a further 5 minutes, or until almost cooked.
5Add the oyster sauce, soy sauce and coriander and cook for 1 minute.
6Serve immediately with brown rice.
RECIPES WEEK 7 DAY 7
BREAKFAST FRUIT SMOOTHIE 1
2 large mangos, peeled and chopped
4 bananas, chopped
2 handfuls of raspberries
Blend mangos, bananas and raspberries, and serve.
LUNCH PITTA TURKEY SALAD
4 wholemeal pitta breads
4 turkey breasts, cooked and sliced
Generous amount of salad leaves
1 avocado, sliced
1 red pepper, sliced
1 yellow pepper, sliced
2 spring onions, finely chopped
½ tablespoon olive oil
4 tablespoons of soya/plain yoghurt
1Place the salad leaves, avocado, peppers and chopped spring onions in a salad bowl and mix.
2Slice open the pitta bread and fill with turkey, salad and a dollop of soya/plain yoghurt.
3Serve immediately.
LUNCH SALMON SALAD
200g mixed salad leaves
¼ cucumber, roughly chopped
4 cooked poached salmon fillets, bite-size pieces
2 yellow peppers, sliced
2 tablespoons coriander, chopped
250g cherry tomatoes, halved
For the dressing:
500g soya/plain yoghurt
2 tablespoons coriander, chopped
1 garlic clove, finely chopped
4 teaspoons lemon juice
1 teaspoon cumin, ground
1For the dressing, place all ingredients in a bowl and mix together; season with black pepper.
2Cover and refrigerate for 5–10 minutes before using (if the sauce is too thick, add some water to thin out).
3Arrange salad leaves, cherry tomatoes, spring onions, salmon, cucumber and yellow pepper in a salad bowl and toss.
4Add salmon on top of salad.
5Drizzle the dressing over and serve.
DINNER SPICED BARRAMUNDI STEAKS
1 tablespoon olive oil
4 × 200g barramundi fillets
1 tablespoon sesame oil
20g snow pea pods (string removed)
1 tablespoon sesame seeds
1 large yellow pepper, cut into thin strips
Brown rice
For the paste:
Freshly ground pepper
1 teaspoon ground cumin
½ teaspoon ground cardamom
½ teaspoon ground cinnamon
1 clove garlic, chopped
1 tablespoon fresh coriander
1 tablespoon parsley
1 lemon, juice and finely grated zest
1Preheat oven to 180°C (350°F). Pat fish with paper towel, brush with half the olive oil and season.
2Place fish in a single layer in an ovenproof baking dish.
3Next, mix the remaining olive oil with the cumin, coriander, cardamon, cinnamon, garlic, parsley, and lemon juice and zest until you have a loose paste and spread evenly over the top of the fish.
4Cover dish with foil and bake for 10–15 minutes, or until fish is cooked. Boil the rice.
5Heat the sesame oil over medium to high heat and add the snow pea pods and sesame seeds.
6Cook for 2 minutes or until snow pea pods are crisp tender. Gently stir in the yellow pepper and cook for a further 2 minutes. Serve immediately with barramundi and rice.
Lunch for tomorrow:
SWEET POTATO AND BEAN SALAD
Consider preparing the eggs and sweet potatoes in advance.
TRAINING DIARY WEEK 7
WEEK 7 OVERVIEW
Day 1: Cellulite massage; CV – run
Day 2: Rest
Day 3: CV – run
Day 4: Rest
Day 5: Circuits
Day 6: Weights – upper body
Day 7: CV – cycle; myo lymphatic massage
Any day: Myo stretch
ALISON'S DIARY
Day 1 (Monday)
I had a cellulite massage today before going for my run. Again, this massage is quite painful in places but you can see a noticeable difference.
Tiredness 5
Stress 5
Sleep 8 hours
Day 2 (Tuesday)
I'm feeling really good today, I have more energy and had a really good night's sleep. I went out for a meal tonight and also went to the cinema.
Tiredness 4
Stress 5
Sleep 7 hours
Day 3 (Wednesday)
What beautiful weather. I really enjoyed the run as I can see myself running faster and further without struggling too much.
Tiredness 4
Stress 3
Sleep 10 hours
Day 4 (Thursday)
I had such a lovely day today. I went on a spa with a friend. I relaxed, swam a few lengths and ate really healthily but way too much, felt stuffed coming home.
Tiredness 3
Stress 3
Sleep 7 hours 30 minutes
Day 5 (Friday)
Due to yesterday's spa day I had hardly any stress and lots of energy. This helped me enjoy a really hard workout.
Tiredness 3
Stress 2
Sleep 6 hours
Day 6 (Saturday)
Had such a tough and emotional workout today, I have so much going on at the moment that I can't seem to do anything to fix it and I think the workout just brought it out of me. Unfortunately Gavin got the blame for pushing me too hard. Sorry Gavin, great therapy session though.
Tiredness 3
Stress 4
Sleep 8 hours
Day 7 (Sunday)
Tests today and I've had a terrible food week. I knew I had put weight on due to my bad week, so I ended up slipping back into old habits. As Gavin pointed out, this is easily rectified and by this time next week I could have better results than last week. I can't believe it but Gavin is almost certain. I had a good workout today and also a lymphatic massage to help get rid of some of those unwanted toxins.
Tiredness 6
Stress 4
Sleep 6 hours 30 minutes
TRAINING SESSION WEEK 7 DAY 1
ALISON'S SESSION
AM Rest
PM Training session CV – Run
Time trained 7.00–7.36 p.m.
Session time 36 minutes
RPE 7/10
WORKOUT
Run: 3 miles
Actual distance: 3.0 miles
Time: 36 minutes
Average pace: 12 m/m
Alison's notes: I had such a good run today, no stops and my breathing was quite relaxed and controlled throughout. I had a cellulite massage just before my run so I don't know if this stimulated the blood flow and made my legs work better, but I take all the credit.
TRAINING SESSION WEEK 7 DAY 3
ALISON'S SESSION
AM Rest
PM Training session CV – Run
Time trained 7.00–7.40 p.m.
Session time 40 minutes
RPE 8/10
Workout
Run: 4 miles
Actual distance: 3.5 miles
Time: 40 minutes
Average pace: 11.30 m/m
Alison's notes: On this run I was trying to keep my pace the same as my shorter-distance runs just to push myself. I even decided to do a sprint to the finish on the last section.
TRAINING SESSION WEEK 7 DAY 5
ALISON'S SESSION
AM Rest
PM Training session Circuits
Time trained 7.00–7.55 p.m.
Session time 55 minutes
RPE 9/10
WORKOUT
You have one minute to perform as many reps as you can for each exercise.
Once you complete all the exercises for the 1st cycle, go back through the exercises again for the 2nd cycle, but this time try to beat your original score from the 1st cycle. I didn't tell Alison this so she pushed herself really hard for the 1st set, which is what I want you to do.
Any exercise where you do not beat or match your score, you should give yourself a forfeit of an extra two reps per rep you went over.
Exercise | Weight (lb) | 1st cycle scores | 2nd cycle scores
---|---|---|---
Squats | 10 | 58 | 63
Dumbbell press | 10 | 22 | 16
Upright rows | 15 | 30 | 32
Bent-over rows | 15 | 30 | 40
Pull-ups (regular) | – | 7 negatives | 8 negatives
¾ press-ups | – | 30 | 35
Half sit-ups | – | 60 | 64
Reverse curls | – | 51 | 55
Dumbbell bench press | 15 | 25 | 25
Arm curl | 10 | 18 | 19
Dips | – | 35 | 43
Alison's notes: The circuit session was hard today, especially as I didn't have dinner until afterwards. I did every exercise as quickly as I could without losing technique and thought I had finished after doing the dips, when Gavin informed that I had to do all of the exercises again and I had to beat my original scores.
Notes: When you put your all into it, this workout is extremely tough. Alison worked hard, and as a result only had one exercise that she didn't manage to beat. We had the little forfeit of 12 reps on the dumbbell press, which we completed at the end of the workout.
TRAINING SESSION WEEK 7 DAY 6
ALISON'S SESSION
AM Rest
PM Training session Weights – Upper body
Time trained 4.00–4.45 p.m.
Session time 45 minutes
RPE 6/10
WORKOUT
Lat pull-downs
Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 9
---|---|---|---|---
Weight (kg): | 10 | 15 | 15 | 17.5
Single arm cable row
Set and Rep: | 1. 15 | 2. 10 | 3. 10 | 4. 10
---|---|---|---|---
Weight (kg): | 2.5 | 2.5 | 2.5 | 2.5
Bench press
Bar = Olympic bar weighing 20kg
Set and Rep: | 1. 7 | 2. 9 | 3. 8 | 4. 10
---|---|---|---|---
Weight (kg): | Bar | Bar | Bar | Bar
Incline dumbbell press
Set and Rep: | 1. 10 | 2. 10 | 3. 10 | 4. 10
---|---|---|---|---
Weight (lb): | 10 | 15 | 15 | 15
Superset | Glute extensions | Dirty dogs
---|---|---
Sets | 1. | 2. | 3. | 4. | 1. | 2. | 3. | 4.
Reps | 15 | 15 | 15 | 15 | 15 | 15 | 15 | 15
Alison's notes: Had a tough weights session – I needed to take a little longer between each exercise and set so my muscles could recover. I lifted the Olympic bar and at one point I lost communication with my arms completely.
TRAINING SESSION WEEK 7 DAY 7
ALISON'S SESSION
AM Rest
PM Training session CV – Cycle
Time trained 3.00–3.50 p.m.
Session time 50 minutes
RPE 5/10
WORKOUT
Cycle: 10 miles
Actual distance: 8 miles
Alison's notes: Test day again. We went through my food diary with a fine-toothed comb and realised how naughty I had been this week – I was not proud of this at all. This was definitely my worst week for results, and after speaking with Gavin I know I will try hard next week to make up for this blip.
WEEK 7 TESTS
ALISON'S WEEKLY TESTS
Weight (kg) | 54.5
---|---
Height (cm) | 157.3
BMI | 21.8
RHR | 60
BP | 105/62
Fat (%) | 28.4
Measurements (cm)
Neck | 29.84
Chest | 84.45
Arms | R: 27.30 L: 27.30
Navel | 74.93
Hips | 81.28
Thighs | R: 57.15 L: 57.15
Calves | R: 35.56 L: 35.56
WEEK EIGHT NUTRITION PLAN
WEEK 8 OVERVIEW
Day | Breakfast | Lunch | Dinner
---|---|---|---
1 | Fresh fruit with seeds | Sweet potato and bean salad | Mackerel and pine nut salad
2 | Fruit porridge | Tuna and olive salad | Broccoli and chicken stir fry
3 | Muesli with fresh fruit | Vegetable soup | Teriyaki burgers
4 | Fruit smoothie 1 | Beef salad pitta | Chilli prawns with almonds
5 | Fresh fruit and seeds | Mackerel and potato salad | Mustard chicken
6 | Omelette | Smoked salmon pitta | Garlic salmon with baked vegetables
7 | Wheat biscuits or muesli with fruit | Tuna salad | Lamb casserole
SHOPPING LIST WEEK 8
CARBOHYDRATES
80g almonds
1 bag of brown rice
1 bag of couscous
400g kidney beans
240g of muesli
1 bag of pine nuts
125g new potatoes
400g pinto beans
560g porridge oats
12 potatoes
1 bag of sunflower seeds
1 bag of pumpkin seeds
8 sweet potatoes
8 wholemeal/brown pitta breads
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
12 eggs
20g feta/goat's cheese
50g soft goat's/low fat cream cheese
880ml skimmed/soya/rice/oat milk
1.7kg soya yoghurt
FISH
8 anchovy fillets
4 whole mackerel scaled/gutted
225g fresh mackerel
800g cooked prawns
4 salmon fillets
1 pack smoked salmon (for four people)
1.15kg tuna steaks
4 tinned tuna cans
MEAT
500g lean minced beef
400g cooked roast beef
8 chicken breasts
400g lean ham
800g leg of lamb
FRUIT
4 apples
1 apricot
8 bananas
1 punnet of blackberries
1 punnet of blueberries
3 lemons
2 limes
2 mangos
1 melon
2 oranges
1 peach
1 large pineapple
1 punnet of raspberries
VEGETABLES
2 avocados
600g baby spinach
25g black olives
75g broccoli
250g cherry tomatoes
3 carrots
1 celery stick
1 courgette
½ cucumber
175g French beans
2 leeks
3 lettuces
50g mangetout
5 onions
2 parsnips
115g plum tomatoes
3 red onions
4 red peppers
23 tomatoes
100g rocket salad
1 shallot
10 spring onions
HERBS
Basil
2 bay leaves
Black pepper
Chives
Coriander
Cumin
Fresh ginger
1 garlic bulb
Parsley
2 red chillies
Rosemary
OTHER
Balsamic vinegar
Chicken stock
Chinese rice wine
Cold-pressed extra virgin olive oil
Corn flour
Dijon mustard
Light soy sauce
Peanut oil
60ml red wine
Sesame oil
Soy sauce
Brown sugar
400g tinned tomatoes
Tomato purée
Vegetable stock
White wine vinegar
Wholegrain mustard
SNACKS
Fruit
Wholegrain crispbread crackers
Flat breads
Small bowl of muesli
Yoghurt/soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton fruit juice
RECIPES WEEK 8 DAY 1
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH SWEET POTATO AND BEAN SALAD
4 cooked sweet potatoes
4 eggs
2 avocados, stoned and peeled
400g tinned kidney beans
400g tinned pinto beans
Coriander, large handful chopped
250g cherry tomatoes, halved
1 small red onion, finely sliced
1Preheat oven to 190°C (375°F).
2Boil eggs for 6½ minutes, then place in cold water to cool slightly.
3Cut the sweet potatoes into small chunks and drizzle with a tablespoon of olive oil and place into oven for 30–40 minutes.
4Slice avocados and place in bowl with beans, sweet potatoes, onions, coriander and tomatoes.
5Mix the olive oil, lime juice, chilli and cumin in a small bowl.
6Once eggs have cooled but are still warm, peel off the shells and cut into quarters.
7Toss the salad with the dressing, place the eggs on top and serve.
DINNER MACKEREL AND PINE NUT SALAD
4 whole mackerel, scaled and gutted
1 clove of garlic, peeled and sliced
4 tablespoon parsley, chopped
4 spring onions, trimmed and chopped
3 tablespoons pine nuts
1 lemon, zest of
Salad of your choice
1Preheat the grill to high and cover the grill tray with tin foil.
2Make two incisions in the side of each mackerel and fill with garlic and parsley and place on a tray.
3Mix the spring onions, pine nuts and lemon zest in a small bowl and use to stuff the cavity of the mackerel.
4Place fish under the hot grill and cook for 3–4 minutes on each side or until cooked.
5Remove the mackerel from the grill and allow to cool for a few minutes. Serve with salad.
RECIPES WEEK 8 DAY 2
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH TUNA AND OLIVE SALAD
175g French beans, topped and tailed
350g fresh tuna steaks
115g baby plum tomatoes, halved
8 anchovy fillets, drained on kitchen paper
25g stoned black olives in brine, drained
Fresh basil leaves to garnish
For the dressing:
1 tablespoon olive oil
1 garlic clove, crushed
1 tablespoon lemon juice
1 tablespoon basil leaves, shredded
1Boil the French beans in a small saucepan for 5 minutes, or until slightly tender. Drain and keep warm.
2Season the tuna steaks with black pepper, and place tuna on grill rack and cook for 4–5 minutes on each side, or until cooked through.
3Drain the tuna on kitchen paper, and flake the tuna into bite-size pieces using a knife and fork.
4Mix the tuna, French beans, tomatoes, anchovies and olives in a bowl and keep warm.
5Mix all of the dressing ingredients together and pour over the tuna salad. Garnish with basil and serve.
DINNER BROCCOLI AND CHICKEN STIR FRY
800g skinless chicken breasts, diced
1 head broccoli, broken into florets
1 tablespoon ginger, freshly grated
1 clove garlic, crushed
1 onion, quartered
1 red pepper, deseeded and sliced
2 tablespoons water
2 teaspoons Chinese rice wine
1 tablespoon soy sauce
2 teaspoons corn flour
1 teaspoon sesame oil
1 tablespoon peanut oil
Brown rice
1Bring a small saucepan of water to the boil and blanch the broccoli for 2 minutes. Drain, and allow to cool.
2In a cup, mix together the water, Chinese rice wine, soy sauce and corn flour and set aside.
3Heat a wok or large frying pan over a medium heat.
4Add sesame and peanut oil, and once smoking add the ginger and garlic and cook for a few seconds, stirring continuously.
5Add the chicken and stir fry for 6–8 minutes, or until cooked. Remove from wok and set aside.
6Boil the rice. Add the onion and red pepper to frying pan and stir fry for 5 minutes, or until vegetables begin to soften.
7Next add the broccoli and corn flour, and stir until sauce has thickened.
8Return chicken to the frying pan and heat through. Serve with brown rice.
Lunch for tomorrow:
VEGETABLE SOUP
See the following page and consider preparing your lunch in advance.
RECIPES WEEK 8 DAY 3
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person)
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH VEGETABLE SOUP
1 litre vegetable stock
2 carrots, sliced
2 celery sticks, chopped
1 onion, chopped
1 tablespoon fresh parsley, chopped
400g tinned tomatoes
1 tablespoon basil, chopped
1 tablespoon rosemary, finely chopped
1Bring stock to boil in a large saucepan.
2Add the carrots, celery, onion, parsley and tomatoes and simmer gently for 30 minutes.
3Stir through basil and rosemary, and season with black pepper.
DINNER TERIYAKI BURGERS
500g lean minced beef
2 tablespoons light soy sauce
1 tablespoon fresh ginger, peeled and grated
1 garlic clove, minced
¼ cup onions, chopped
Pinch of pepper
4 baking potatoes, sliced into wedges
Lettuce leaves
3 tomatoes, sliced
1 small red onion, sliced
20g goat's or mature cheese, 5g per person
1Preheat oven to 190°C (373 F).
2Boil the potato wedges until partially tender.
3Place wedges on a baking tray and drizzle over extra virgin olive oil.
4Cook in the oven until crisp and golden.
5Combine all the ingredients for the burgers in a bowl.
6Form into 4–8 patties and grill for 5 minutes one side then turn over.
7Place the cheese on the uncooked side and cook for a further 5 minutes or until cheese has melted.
RECIPES WEEK 8 DAY 4
BREAKFAST FRUIT SMOOTHIE 1
2 large mangos, peeled and chopped
4 bananas, chopped
2 handfuls of raspberries
Blend mangos, bananas and raspberries, and serve.
LUNCH PITTA TURKEY SALAD
4 wholemeal pitta breads
4 turkey breasts, cooked and sliced
Generous amount of salad leaves
1 avocado, sliced
1 red pepper, sliced
1 yellow pepper, sliced
2 spring onions, finely chopped
½ tablespoon olive oil
4 tablespoons of soya/plain yoghurt
1Place the salad leaves, avocado, peppers and chopped spring onions in a salad bowl and mix.
2Slice open the pitta bread and fill with turkey, salad and a dollop of soya/plain yoghurt.
3Serve immediately.
LUNCH BEEF SALAD PITTA
4 wholemeal pitta breads (serve hot or cold)
400g cold roast beef, finely sliced
Green salad, generous amounts of
4 large tomatoes, sliced
1 red pepper, sliced
½ red onion, finely sliced
2 tablespoons chopped basil
For the dressing:
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
Season with black pepper
1In a small bowl mix together all the dressing ingredients.
2Put the remaining ingredients in a large salad bowl and mix well.
3Slice open the pitta bread and fill with beef and salad.
4Pour the dressing over the top.
DINNER CHILLI PRAWNS WITH ALMONDS
1 red chilli, finely chopped
1 tablespoon olive oil
1 onion, chopped
2 garlic cloves, roughly chopped
8 tomatoes, roughly chopped
1 teaspoon ground cumin
100ml chicken stock
80g ground almonds
150ml soya/plain yoghurt
800g cooked peeled prawns
1 lime
Brown rice and vegetables of your choice
1Heat the olive oil in a frying pan over a medium heat.
2Add the garlic, chilli and onion and cook until soft.
3Next add the tomatoes and ground cumin and cook for 10 minutes, stirring occasionally.
4Add the stock to the mixture and blend in a food processor until smooth.
5Pour the mixture into a large saucepan, adding the ground almonds, and stir over a low heat for 2 minutes.
6Gently stir in the yoghurt.
7Squeeze the juice from the lime and stir into sauce.
8Increase the heat and simmer.
9Add the prawns and heat for 2–3 minutes until warmed through.
10Serve with brown rice and vegetables.
Lunch for tomorrow:
MACKEREL AND POTATO SALAD
Consider preparing the potatoes in advance.
RECIPES WEEK 8 DAY 5
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH MACKEREL AND POTATO SALAD
4 mackerel fillets (250g each)
4 teaspoons Dijon mustard
Serve with green beans
For the potato salad:
400g new potatoes
4 spring onions, roughly chopped
1 tablespoon fresh dill, chopped
1 tablespoon chives, chopped
1 tablespoon parsley, chopped
1 Steam the potatoes for 20 minutes or until tender.
2 Mix the spring onions, dill, chives, parsley, lemon juice, potatoes and fromage frais in a salad bowl.
3Preheat the grill to high and wash the mackerel. Pat dry with kitchen towel, making sure the black skin from the gut has been removed.
4Lay the fillets skin-side down and spread the mustard on the flesh.
5Grill the mackerel for 5 minutes until the flesh is no longer translucent.
6Serve with potato salad and green beans.
DINNER MUSTARD CHICKEN
1 tablespoon olive oil
4 chicken breasts, fat removed
2 large oranges, peeled and cut into segments (reserve the juice)
2 teaspoons cornflour
150ml soya/plain yoghurt
1 teaspoon wholegrain mustard
Parsley to garnish
Couscous, salad or vegetables of your choice
1Heat the olive oil in a large frying pan and add the chicken breasts.
2Cook over a medium to high heat for 5 minutes on each side, or until tender and the juices run clear.
3Season with black pepper, then remove chicken from frying pan and cover with foil and keep warm.
4Pour the orange juice into a bowl and stir in the corn flour to make a smooth paste.
5Stir in yoghurt and mustard then pour into the frying pan. Bring to the boil over a low heat while stirring.
6Add the orange segments to the frying pan and season to taste with pepper.
7 Stir in the juices from the chicken. Spoon the sauce on to four large plates and top with chicken.
8Serve with salad or vegetables and couscous, and garnish with parsley.
RECIPES WEEK 8 DAY 6
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH SMOKED SALMON PITTA
4 wholemeal pitta breads (hot or cold)
Smoked salmon
Soft goat's cheese/low fat soft cheese (small serving per person)
2 spring onions, finely sliced
200g baby spinach
4 large tomatoes, sliced into quarters
1 red pepper, finely sliced
1Cut open the pitta bread and spread the goat's cheese thinly across one side.
2Add the smoked salmon and sprinkle on the spring onions.
3Serve with spinach, tomatoes and red pepper.
DINNER GARLIC SALMON WITH BAKED VEGETABLES
2 leeks, washed, trimmed and sliced
500g baby spinach leaves
4 × 100g salmon fillets
1 tablespoon olive oil
2 garlic cloves, peeled and finely chopped
1 tablespoon fresh ginger, grated
1 lemon, juice of
Coriander to garnish
Couscous
1Preheat the oven to 200°C (400°F).
2Gently boil or steam the leeks for 5 minutes.
3Arrange the spinach leaves in a baking tray, then add the leeks and place salmon on top.
4Mix together the olive oil, garlic and ginger in a small bowl and brush mixture over the salmon using pastry brush.
5Pour over the lemon juice, place in the oven and cook for 10 minutes.
6Boil and cook couscous.
7Remove from oven and leave to cool for a few minutes.
8Serve with couscous and garnish with fresh coriander.
RECIPES WEEK 8 DAY 7
BREAKFAST WHEAT BISCUITS OR MUESLI WITH FRUIT
560ml milk (soya/rice/oat or skimmed milk)
2–3 wheat biscuits or 240g of muesli (60g per person)
1 piece of fruit of your choice
1Place your choice of cereal in a bowl and add milk.
2Serve with fruit.
LUNCH TUNA SALAD
4 cooked sweet potatoes
4 small tinned tuna
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Side salad:
100g of rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks, drizzle olive oil over the top and place into the oven for 30–40 minutes.
3Once cooked, allow to cool and place into the fridge for tomorrow's lunch.
4Place rocket leaves, mangetout, tomatoes, cucumber and red pepper in a salad bowl and gently mix with balsamic vinegar and olive. Serve with the tuna and sweet potatoes.
DINNER LAMB CASSEROLE
800g lean lamb leg, diced
2 tablespoons olive oil
1 onion, finely chopped
1 carrot, finely chopped
1 celery stick, finely chopped
2 cloves garlic, crushed
60ml red wine
2 tablespoons tomato purée
450ml chicken stock
1 bay leaf
2 sprigs rosemary
2 parsnips, peeled and chopped
2 tablespoons parsley
New potatoes
1Preheat oven to 180°C (350°F).
2Heat a large saucepan over a high heat.
3Coat lamb with olive oil and cook in small batches for 5 minutes or until browned.
4Remove from pan and set aside.
5Add the onion, carrot, celery to the pan and cook for 5 minutes, or until soft.
6Next, return lamb to pan adding the garlic, red wine and tomato purée and cook for a further 5 minutes.
7Add the chicken stock, bay leaf, rosemary and enough water to ensure lamb is covered.
8Cover with lid and bake in the oven for 1 hour.
9Add the parsnips and cook for a further 40 minutes.
10Serve with potatoes and sprinkle with parsley.
TRAINING DIARY WEEK 8
WEEK 8 OVERVIEW
Day 1: CV – run
Day 2: Rest
Day 3: Weights – upper body
Day 4: Rest
Day 5: CV – cycle
Day 6: Myo lymphatic massage; CV – cycle PT
Day 7: Tests
Any day: Myo stretch
ALISON'S DIARY
Day 1 (Monday)
After Gavin told me some home truths yesterday and put me back on the right track, I was feeling really positive.
Tiredness 5
Stress 3
Sleep 6 hours 45 minutes
Day 2 (Tuesday)
Day off today. I'm feeling really good in myself and ready for the final four weeks, as I really want to show Gavin and myself that I can completed the 12 weeks and look amazing..
Tiredness 3
Stress 2
Sleep 8 hours
Day 3 (Wednesday)
I had a workout before heading up to London with Gavin. Had a really nice meal out and a look around the local sights.
Tiredness 3
Stress 4
Sleep 7 hours
Day 4 (Thursday)
In London all day today and did lots of walking around, but I am having a bit of a low day as I am not fitting my clothes comfortably and I can still see and feel my rolls of fat.
Tiredness 3
Stress 3
Sleep 6 hours
Day 5 (Friday)
Came back from London this morning. I had my cycle and PT session in the evening before going to see my family.
Tiredness 3
Stress 2
Sleep 7 hours
Day 6 (Saturday)
I had the day off work and managed to fit in a lymphatic massage before I had my workout.
Tiredness 3
Stress 1
Sleep 7 hours
Day 7 (Sunday)
Test day today, and I'm feeling really nervous. After all the tests I am really pleased with my results and I can't believe that Gavin was right. My results were even better than they would have been if I hadn't had a bad week 7. This has really boosted my confidence and I'm ready for the final weeks to come.
Tiredness 2
Stress 3
Sleep 7 hours 30 minutes
TRAINING SESSION WEEK 8 DAY 1
ALISON'S SESSION
AM Rest
PM Training session CV – Run
Time trained 7.00–8.00 p.m.
Session time 58 minutes
RPE 8/10
WORKOUT
Run: 5 miles
Actual distance: 4.95 miles
Time: 58 minutes 42seconds
Average pace: 11.40 m/m
Alison's notes: Had a lovely run in the beautiful sunshine along the beach and coast. The first two miles were quite comfortable but I started to struggle after this, had to stop for a drink and get my breath back. Weather a bit too hot to train in, but it was such a beautiful day.
TRAINING SESSION WEEK 8 DAY 3
ALISON'S DIARY
AM Rest
PM Training session Weights – Upper body
Time trained 1.00–2.00 p.m.
Session time 1 hour
RPE 8/10
WORKOUT
Lat pull-down
Set and Rep: | 1. 20 | 2. 15 | 3. 15 | 4. 15 | 5. 15
---|---|---|---|---|---
Weight (kg): | – | 10 | 15 | 20 | 20
Close grip pull-down
Set and Rep: | 1. 15 | 2. 15 | 3. 12
---|---|---|---
Weight (kg): | 10 | 10 | 10
Front arm raise
Set and Rep: | 1. 15 | 2. 15 | 3. 12
---|---|---|---
Weight (kg): | 10 | 10 | 10
Lat raise
Set and Rep: | 1. 15 | 2. 15 | 3. 12
---|---|---|---
Weight (kg): | 10 | 10 | 10
¾ Regular press-ups
1–8 and 8–1
Total: 72
Single arm cable cross overs
Set and Rep: | 1. 15 | 2. 15 | 3. 12
---|---|---|---
Set and Rep: | 1. 15 | 2. 15 | 3. 12
Superset | Close grip pull-downs | Dumbbell press
---|---|---
Sets | 1. | 2. | 3. | 4. | 1. | 2. | 3. | 4.
Reps | 20 | 10 | 10 | 20 | 20 | 10 | 9 | 20
Weight (kg) | 5 | 10 | 10 | 5 | 10 | 15 | 15 | 10
Half sit-ups
4 x 25
Reverse curls
4 x 25
Heel taps
4 x 25
Notes: This is a great upper body workout, brilliant for toning. Keep the weights moderate so that you are failing at about 15 reps to get the best out of this workout.
TRAINING SESSION WEEK 8 DAY 5
ALISON'S DIARY
AM Training session CV – Cycle
Time trained 10.00–11.15 a.m.
Session time 1 hour 15 minutes
RPE 9/10
PM Rest
WORKOUT
Cycle: 10 miles
Actual distance: 10.2 miles
Glute and core workout
Half sit-ups
4 × 15
Leg levers
4 × 15
Dorsal raise
4 × 15
Glute extensions
4 × 15
Dirty dogs
4 × 15
Notes: Alison was still feeling full of energy after the cycle ride outside, so the abdominal exercises were added in to get the most out of the workout.
TRAINING SESSION WEEK 8 DAY 6
ALISON'S DIARY
AM Training session CV – Cycle PT
Time trained 10.00–11.15 a.m.
Session time 1 hour 15 minutes
RPE 9/10
Average RPM 80–100
PM Rest
WORKOUT
Cycle for 10 minutes first to warm up.
Each cycle will last for 2 minutes 30 seconds at a specified resistance level, Level 1 being easy and Level 5 being hard (like a hill).
Once you have finished the cycle, move on to the exercise just below it with as little rest as possible. Complete all three sets on that exercise before moving on to the next cycle and level.
Cycle: 10 minutes
Cycle at Level 1: (easy)
RPM: 100 for 2 mins 30 secs
**Half sit-ups**
(reps and sets): | 1. 25 | 2. 25 | 3. 25
---|---|---|---
Cycle – Level 2
**Reverse curls**
(reps and sets): | 1. 25 | 2. 25 | 3. 25
---|---|---|---
Cycle – Level 3
**Jumping oblique twists**
(reps and sets): | 1. 25 | 2. 25 | 3. 25
---|---|---|---
Cycle – Level 4
**Oblique side crunches**
(reps and sets): | 1. 15 | 2. 15 | 3. 15
---|---|---|---
Cycle – Level 5: (hard) RPM: 80–90
**Reverse crunch**
(reps and sets): | 1. 25 | 2. 25 | 3. 25
---|---|---|---
Cycle – Level 5: (hard) RPM: 80–90
**Reverse crunch**
(reps and sets): | 1. 25 | 2. 25 | 3. 25
---|---|---|---
Cycle – Level 4
**Oblique side crunches**
(reps and sets): | 1. 15 | 2. 15 | 3. 15
---|---|---|---
Cycle – Level 3
**Jumping oblique twists**
(reps and sets): | 1. 25 | 2. 25 | 3. 25
---|---|---|---
Cycle – Level 2
**Reverse curls**
(reps and sets): | 1. 25 | 2. 25 | 3. 25
---|---|---|---
Cycle – Level 1 (easy) RPM: 100
**Half sit-ups**
(reps and sets): | 1. 25 | 2. 25 | 3. 25
---|---|---|---
Notes: Alison rested for no longer than one minute between each cycle and exercise, but as an average she rested for around 40 seconds. This is a brilliant leg, bum and tum workout.
WEEK 8 TESTS
ALISON'S RESULTS
Weight (kg) | 53.5
---|---
Height (cm) | 157.3
BMI | 21.6
RHR | 58
BP | 110/66
Fat (%) | 26.3
Measurements (cm)
Neck | 29.84
Chest | 83.18
Arms | R: 27.30 L: 27.30
Navel | 74.29
Hips | 80.01
Thighs | R: 55.88 L: 55.88
Calves | R: 35.56 L: 35.56
WEEK 8 HEALTH CHECK
ALISON'S RESULTS
Statistics
---
Weight (kg) | 53.5
Height (cm) | 157.3
Health tests
BMI | 21.6
RHR | 58
BP | 110/66
Fat (%) | 26.3
Glucose | 3.8
Cholesterol | 3.9
Lung function | 420
Measurements (cm)
Neck | 29.84
Chest | 83.18
Arms | R: 27.30 L: 27.30
Navel | 74.29
Hips | 80.01
Thighs | R: 55.88 L: 55.88
Calves | R: 35.56 L: 35.56
Calliper test (mm)
Biceps | 6
Triceps | 12
Waist | 8
Subscapularis | 12
Total | 38
Calliper fat (%) | 26.1
Fitness tests
Bleep test (20m) level | 6.7
Maximum reps in one minute
¾ push-ups | 35
½ sit-ups | 60
Squats | 59
Dips | 51
Max pull-ups | 2.5
WEEK NINE NUTRITION PLAN
WEEK 9 OVERVIEW
Day | Breakfast | Lunch | Dinner
---|---|---|---
1 | Fresh fruit and seeds | Beetroot salad | Coconut monkfish
2 | Fruit smoothie 2 | Yellow split pea soup | Chicken with coriander
3 | Muesli with fresh fruit | Egg salad | Cajun fish
4 | Wheat biscuits or muesli with fruit | Salmon salad | Thai beef salad
5 | Fruit porridge | Tuna salad | Spicy tomato chicken
6 | Omelette | Butternut squash and coriander soup | Salmon with asparagus
7 | Fruit salad | Chicken salad pitta | Ginger turkey curry
SHOPPING LIST WEEK 9
CARBOHYDRATES
1 bag of brown rice
1 bag of couscous
260g of muesli
560g porridge oats
1 bag of sunflower seeds
1 bag of pumpkin seeds
5 sweet potatoes
4 wholemeal/brown pitta breads
225g yellow split peas
1 bag of wild rice
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
12 eggs
2105ml skimmed/soya/rice/oat milk
2kg soya yoghurt
FISH
6 anchovy fillets
450g monkfish tails
225g raw peeled prawns
4 poached salmon fillets
200g × 4 salmon steaks
4 tins of tuna
800g white fish of your choice
MEAT
800g rump beef steak
500g boneless chicken breasts
8 chicken breasts
400g lean ham
400g turkey breast
FRUIT
8 apples
2 apricots
6 bananas
1 punnet of blackberries
1 punnet of blueberries
4 lemons
2 limes
1 melon
2 oranges
2 peaches
1 large pineapple
1 punnet of raspberries
VEGETABLES
16 asparagus spears
1 avocado
1 baby gem lettuce
350g baby spinach
150g bean sprouts
4 cooked beetroots
1.4kg butternut squash
650g cherry tomatoes
5 carrots
2 celery sticks
1 courgette
1½ cucumbers
3 lettuce
50g mangetout
4 onions
3 red onions
4 red peppers
5 red tomatoes
100g rocket salad
5 shallots
13 spring onions
5 yellow peppers
HERBS
Chilli powder
Chives
Coriander
Ground coriander
Cumin
Curry powder
Fresh ginger
1 garlic bulb
1 green chilli
Mint
Nutmeg
Paprika
Parsley
1 red chilli
Rosemary
Turmeric
OTHER
Balsamic vinegar
Chicken stock
Cider vinegar
150ml coconut milk
Cold-pressed extra virgin olive oil
Corn flour
Dijon mustard
Fish sauce
Honey
115ml lemon juice
8 wooden skewers
Soy sauce
Tomato purée
Vegetable stock
Worcestershire sauce
SNACKS
Fruit
Wholegrain crispbread crackers
Flat breads
Small bowl of muesli
Yoghurt/soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton fruit juice
RECIPES WEEK 9 DAY 1
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH BEETROOT SALAD
100g brown rice
100g wild rice
4 shallots, peeled and halved
2 teaspoons olive oil
4 beetroot, finely diced cooked
Juice of 1 lemon
2 tablespoons fresh mint, chopped
2 tablespoons fresh chives, chopped
1Preheat oven to 200°C (400°F). Place brown/wild rice in medium saucepan of water, bring to boil and simmer for 20–30 minutes.
2Put the shallots on a baking tray, drizzle with olive oil and roast for 8–10 minutes.
3Drain the rice and allow to cool. Gently mix together the beetroot, lemon juice and mint.
4Stir in shallots and chives and serve.
DINNER COCONUT MONKFISH
450g monkfish tails, cut into chunks
225g raw peeled prawns
1 red pepper, chunks to go on to skewers
1 yellow pepper, chunks to go on to skewers
1 red onion, chunks to go on to skewers
For the marinade:
1 teaspoon olive oil
½ small onion, finely grated
1 teaspoon fresh ginger, grated
150ml canned coconut milk
2 tablespoons fresh coriander, chopped
Serve with salad and couscous
1To make the marinade, heat the olive oil in a large saucepan and fry the onion and ginger for 5 minutes, or until just soft (not browned).
2Add the coconut milk to the saucepan and bring to the boil.
3Boil rapidly for 5 minutes then remove from heat and allow to cool completely.
4Once cold, stir the coriander into the coconut milk and pour into a shallow dish.
5Gently stir in monkfish and prawns into the coconut mixture and cover.
6Leave to marinate in the fridge for 1–4 hours.
7Preheat grill to medium.
8Thread the fish and prawns on to skewers with the red onion and peppers.
9Cook the skewers under the preheated grill for 10–15 minutes, turning frequently.
10Garnish with toasted desiccated coconut and serve on a bed of salad and couscous.
Lunch for tomorrow
YELLOW SPLIT PEA SOUP
Pre-soak the yellow split peas overnight in cold water.
RECIPES WEEK 9 DAY 2
BREAKFAST FRUIT SMOOTHIE 2
4 tablespoons of nut and seed muesli
1200ml milk (soya/rice/oat or skimmed milk)
2 bananas
2 apricots
2 peaches
1 Mix the muesli and milk in a blender until nearly smooth.
2 Add the bananas, peaches and apricots and blend until completely smooth.
3 If the smoothie is too thick, add more water.
LUNCH YELLOW SPLIT PEA SOUP
225g yellow split peas (pre-soak for 12 hours overnight in cold water)
1.5 litres of vegetable stock
1 onion, peeled and sliced
1 sweet potato, peeled and chopped
3 carrots, trimmed, peeled and sliced
Fresh mint, handful
Baby spinach leaves, 4 handfuls
1Drain the water from the split peas.
2Boil the vegetable stock in a large saucepan, add split peas, then simmer for 25 minutes, removing any scum that appears.
3Add all the other vegetables and simmer for a further 15–20 minutes, or until vegetables are tender.
4Remove from heat and allow to cool.
5Blend soup with food processor or blender.
6Serve with fresh mint.
Dinner CHICKEN WITH CORIANDER
1 tablespoon olive oil
4 skinless, boneless chicken breasts 115g each, fat removed
1 teaspoon corn flour
1 tablespoon water
100ml soya/plain yoghurt
175ml chicken stock
2 tablespoons lime juice
2 garlic cloves, finely chopped
1 tomato, peeled, deseeded and chopped
1 shallot, finely chopped
Fresh coriander, 1 bunch chopped
Salad of your choice
1Heat the olive oil in a large frying pan, then add the chicken and cook over medium heat for 5 minutes each side or until cooked.
2Remove chicken from frying pan and keep warm.
3Mix the corn flour and water until smooth. Stir in the yoghurt.
4Pour the chicken stock and lime juice into frying pan and add the garlic and shallot.
5Reduce the heat and simmer for 1 minute, then add the tomato and stir into mixture.
6Cook and stir constantly for 1–2 minutes. Do not let the mixture boil.
7Stir in the fresh coriander.
8Serve the chicken with the salad, pour sauce over and garnish with fresh coriander.
Lunch for tomorrow
EGG SALAD
Consider boiling the eggs in advance.
RECIPES WEEK 9 DAY 3
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person)
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH EGG SALAD
4 baby gem lettuces
200g baby spinach
150g cherry tomatoes, halved
4 shelled hard-boiled eggs, cut into quarters
½ cucumber, sliced
1 yellow pepper, deseeded and sliced
For the dressing:
1 tablespoon Dijon mustard
1 tablespoon olive oil
2 teaspoons cider vinegar
1 teaspoon water
1Arrange the lettuce, spinach, tomatoes, yellow pepper and cucumber on plates.
2Mix the mustard and water together, combine with the olive oil and vinegar in a small bowl.
3Put the eggs on top of the salad, drizzle with the dressing and serve.
DINNER CAJUN FISH
225ml soya/skimmed milk
800g white fish fillets (snapper, whiting, flathead etc.)
2 tablespoons olive oil
400g soya/plain yoghurt
½ cucumber, finely diced
Salad of your choice
Spices:
1 tablespoon paprika
2 teaspoons ground cumin
1 teaspoon chilli powder
1Preheat oven to 200°C (400°F).
2Line a baking tray with baking paper.
3Pour the milk into a small bowl. In a separate bowl mix the ground spices.
4Dip the fish fillets into the milk then roll in the mixed spices.
5Heat the olive oil in a large frying pan over a high heat and fry the fish quickly in batches, for 2 minutes each side, or until golden. Be careful not overcrowd the pan, as the fish will stew.
6Place the fish fillets on the baking tray and bake for 5 minutes.
7Mix soya/plain yoghurt and cucumber to make the dressing.
8Serve the fish with salad and pour over the yoghurt dressing.
RECIPES WEEK 9 DAY 4
BREAKFAST WHEAT BISCUITS OR MUESLI WITH FRUIT
560ml milk (soya/rice/oat or skimmed milk)
2–3 wheat biscuits or 240g of muesli (60g per person)
1 piece of fruit of your choice
1Place your choice of cereal in a bowl and add milk.
2Serve with fruit.
LUNCH SALMON SALAD
200g mixed salad leaves
¼ cucumber, roughly chopped
4 cooked poached salmon fillets, bite-size pieces
2 yellow peppers, sliced
2 tablespoons coriander, chopped
250g cherry tomatoes, halved
For the dressing:
500g soya/plain yoghurt
2 tablespoons coriander, chopped
1 garlic clove, finely chopped
4 teaspoons lemon juice
1 teaspoon cumin, ground
1For the dressing, place all ingredients in a bowl and mix together; season with black pepper.
2Cover and refrigerate for 5–10 minutes before using (if the sauce is too thick, add some water to thin out).
3Arrange salad leaves, cherry tomatoes, spring onions, salmon, cucumber and yellow pepper in a salad bowl and toss.
4Add salmon on top of salad.
5Drizzle the dressing over and serve.
DINNER THAI BEEF SALAD
800g lean rump steak
1 tablespoon olive oil
For the salad:
100g spinach leaves
1 red pepper, deseeded and finely sliced
150g bean sprouts
4 spring onions, finely sliced
125g fresh coriander
2 tablespoons mint, chopped
For the dressing:
2 tablespoons lime juice
1 tablespoon fish sauce
1 tablespoon soy sauce
1 clove garlic, crushed
1 red chilli, deseeded and chopped
1Preheat the grill to high.
2Brush the steak with olive oil and cook for 3–4 minutes each side, or cook to your liking.
3Remove from the heat and cover steak with tin foil and leave to rest for 5 minutes.
4Meanwhile, mix all the dressing ingredients in a small bowl.
5Slice the steak across the grain into thin strips. Place the beef and remaining ingredients in a large bowl.
6Pour dressing over the salad, gently toss and serve.
Lunch for tomorrow:
TUNA SALAD
Consider preparing the sweet potatoes in advance.
RECIPES WEEK 9 DAY 5
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH TUNA SALAD
4 cooked sweet potatoes
4 small tinned tuna
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Side salad:
100g of rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks, drizzle olive oil over the top and place into the oven for 30–40 minutes.
3Once cooked, allow to cool and place into the fridge for tomorrow's lunch.
4Place rocket leaves, mangetout, tomatoes, cucumber and red pepper in a salad bowl and gently mix with balsamic vinegar and olive. Serve with the tuna and sweet potatoes.
DINNER SPICY TOMATO CHICKEN
500g boneless chicken breasts, diced
3 tablespoons tomato purée
2 tablespoons clear honey
2 tablespoons Worcestershire sauce
1 tablespoon rosemary, chopped
250g cherry tomatoes
8 wooden skewers
Salad of your choice
1Mix the tomato purée, honey, Worcestershire sauce and rosemary together in a bowl.
2Add the diced chicken and coat evenly.
3Preheat the grill to medium.
4Thread the chicken and the cherry tomatoes on to the wooden skewers and place them on grill rack.
5Spoon the honey mixture over the chicken skewers and grill for 8–10 minutes, turning occasionally until chicken is cooked through.
6Serve with a salad.
RECIPES WEEK 9 DAY 6
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH BUTTERNUT SQUASH AND CORIANDER SOUP
900ml of chicken stock
1kg butternut squash, peeled and chopped
1 onion, roughly chopped
2 carrots, roughly chopped
2 celery sticks, roughly chopped
1 garlic clove, crushed
1 teaspoon paprika
½ teaspoon turmeric
½ teaspoon ground coriander
½ teaspoon ground nutmeg
1In a large saucepan bring chicken stock to the boil. Add the vegetables and spices and bring back to the boil.
2Reduce heat and simmer for 20 minutes, or until vegetables are soft.
3Allow to cool and serve.
DINNER SALMON WITH ASPARAGUS
400g butternut squash, peeled and cut into thick slices
1 tablespoon olive oil
4 × 200g salmon fillets
16 asparagus spears
For the relish:
Fresh parsley, 1 bunch
6 anchovy fillets
2 lemons, grated zest
115ml lemon juice
60ml olive oil
1To make relish, place all the relish ingredients except olive oil in a food processor and lightly process.
2Add olive oil to form a thick paste.
3Preheat oven to 180°C (350°F).
4Place the butternut squash in a bowl and coat with half the amount of olive oil.
5Transfer to baking dish and cook for 20 minutes or until soft.
6Meanwhile, turn grill to high and lightly brush the salmon with the remaining olive oil.
7Place salmon in grill and cook for 4 minutes on each side.
8Remove from heat, cover and set aside.
9Bring a saucepan of water to the boil, add the asparagus and blanch for 2 minutes, then drain.
10Arrange the salmon, asparagus and butternut squash slices on a serving plate and serve.
RECIPES WEEK 9 DAY 7
BREAKFAST FRUIT SALAD
8 tablespoons soya/plain yoghurt (2 tablespoons per person)
80g oats
60g sunflower seeds or pumpkin seeds
4–5 pieces of fruit (preferably ones in season)
1Dice fruit into chunks and divide into four portions.
2Add 2 tablespoons of soya/plain yoghurt to each portion and sprinkle with oats and seeds
LUNCH CHICKEN SALAD PITTA
4 pitta breads, hot or cold
½ tablespoon olive oil
4 lean chicken breasts, sliced into strips
4 tablespoons fresh basil, chopped
1 red pepper
2 spring onions, finely chopped
150g cherry tomatoes, halved
2 tablespoons pine nuts
200g baby spinach
For the dressing:
¼ of a cucumber, finely grated
4 tablespoons soya/plain yoghurt
1 tablespoons olive oil
1 teaspoon balsamic vinegar
2 teaspoons black pepper
2 teaspoons dried dill
1Pour the olive oil in a frying pan or wok, on a medium heat.
2Add chicken strips and cook for 8 minutes, or until golden brown. Keep stirring.
3Add the red pepper, spring onions, tomatoes and pine nuts and cook for a few minutes, while stirring.
4Place all dressing ingredients in a small bowl and mix well.
5Slice open the pitta bread and add the chicken, vegetables and spinach. Drizzle over dressing and garnish with basil.
DINNER GINGER TURKEY CURRY
400g turkey fillet
½ tablespoon olive oil
1 onion, sliced
1 green chilli, finely sliced
12cm ginger, peeled and sliced
1 clove garlic, peeled and chopped
3 teaspoons curry powder
300ml chicken or vegetable stock
300g brown or wild rice
Coriander, big bunch
5 tablespoons soya/plain yoghurt
1Heat the olive oil and add the onion, ginger, chilli and garlic. Cook on medium heat for 10 minutes.
2Slice the turkey into small pieces, add to the pan with curry powder and cook for 5 minutes.
3Add the stock, bring to the boil and simmer for 15 minutes.
4Cook the rice on a medium heat for 15–20 minutes or until cooked.
5Stir the yoghurt and chopped coriander through the turkey curry and serve with the rice.
Lunch for tomorrow:
BUTTERNUT SQUASH AND CORIANDER SOUP
Consider preparing your lunch in advance.
TRAINING DIARY WEEK 9
WEEK 9 OVERVIEW
Day 1: Weights – lower body; myo cellulite massage
Day 2: CV – run
Day 3: Rest – myo massage
Day 4: Weights – upper body
Day 5: CV – walk; CV – cycle PT
Day 6: Circuits
Day 7: Rest
Any day: Myo stretch
ALISON'S DIARY
Day 1 (Monday)
I was on such a high from yesterday's test results, especially the bleep test. I felt strong in my session today. and it's good to hit the area that plays on my mind, – my thighs and hips.
Tiredness 2
Stress 3
Sleep 8 hours
Day 2 (Tuesday)
I had a very hard run today in stormy conditions. It was really windy, which made it hard for me to breathe so I did need to stop for a little breather.
Tiredness 3
Stress 5
Sleep 7 hours
Day 3 (Wednesday)
Had a really good massage today to keep my body on track. I'm not feeling as stressed as I was yesterday, and this is really helping me keep focus on the end goal.
Tiredness 3
Stress 3
Sleep 8 hours
Day 4 (Thursday)
I had such a miserable day at work, nothing was going right and the people I was working with were hard work. I finished work late and then just wanted to go to sleep.
Tiredness 4
Stress 5
Sleep 8 hours 45 minutes
Day 5 (Friday)
I'm really enjoying the workouts now and I can feel it all working. We had a long workout today but I wanted to go for a walk first.
Tiredness 3
Stress 4
Sleep 6 hours
Day 6 (Saturday)
A very boring day at work. When I finished work Gavin took me out for the evening to cheer me up and have some fun.
Tiredness 3
Stress 3
Sleep 8 hours
Day 7 (Sunday)
Got up early to do all the tests and pictures before heading off to a theme park for the day. My results are now really starting to look good.
Tiredness 3
Stress 2
Sleep 6 hours
TRAINING SESSION WEEK 9 DAY 1
ALISON'S SESSION
AM Rest
PM Training session Weights – Lower body
Time trained 12.45–1.30p.m.
Session time 45 minutes
RPE 7/10
WORKOUT
Complete 90 reps for all the following exercises.
With regard to the rests between sets and exercises, try to limit them. If you can, complete all 90 reps in one go.
Below is how Alison broke down the 90 reps for each exercise. We tried to limit the rest to 5–10 seconds.
Glute extensions
10, 15, 20, 20, 15, 10
Dirty dogs
10, 15, 20, 20, 15, 10
Squats: weight 15lb
90
Lunges: (static, each leg) weight 15lb
30, 20, 20, 20
Wide squat thrust
30, 30, 30
Squat thrust
30, 30, 30
Standing oblique twists
30, 30, 30
Leg levers
10, 20, 30, 20, 10
Half sit-ups
30, 30, 30
Heel taps
30, 30, 30
Reverse curls
30, 30, 30
Alison's notes: This was a great workout for my legs and bum. I tried to break them up by mixing the exercises together for a bit for variety.
TRAINING SESSION WEEK 9 DAY 2
ALISON'S SESSION
AM Rest
PM Training session CV – Run
Time trained 8.00–8.48 p.m.
Session time 48 minutes
RPE 8/10
WORKOUT
Run: 4 miles
Actual distance: 4.25 miles
Time: 47.30 minutes
Average pace: 11.12 m/m
Alison's notes: Tonight was such a moody evening, very stormy. The wind came in handy on the first half of the run blowing behind me, it gave me a very false confidence in my running ability because when I turned back and the wind was in my face I soon realised that I hardly had any running ability at all.
Notes: On this run, we were trying to get the pace (minute/miles) down as much as possible by concentrating on putting maximum effort into how fast we could run the four miles.
TRAINING SESSION WEEK 9 DAY 4
ALISON'S SESSION
AM Training session Weights – Upper body
Time trained 9.30–10.50 a.m.
Session time 1 hour 20 minutes
RPE 8/10
PM Rest
WORKOUT
Dumbbell press
Set and Rep: | 1. 15 | 2. 15 | 3. 15 | 4. 15 | 5. 13
---|---|---|---|---|---
Weight (lb): | 5.5 | 10 | 12.5 | 15 |
Bench press
Set and Rep: | 1. 12 | 2. 12 | 3. 8 | 4. 6
---|---|---|---|---
Weight (kg): | bar | bar | 2.5 | 2.5
Deadlift
Set and Rep: | 1. 12 | 2. 12 | 3. 12 | 4. 12
---|---|---|---|---
Weight (kg): | bar | 5 | 10 | 15
Superset | Pec fly | Incline dumbbell press
---|---|---
Sets | 1. | 2. | 3. | 1. | 2. | 3.
Reps | 15 | 15 | 15 | 15 | 15 | 15
Weight (kg) | 7.5 | 7.5 | 7.5 | 7.5 | 7.5 | 7.5
Superset | Lat pull-down | Low pull
---|---|---
Sets | 1. | 2. | 3. | 1. | 2. | 3.
Reps | 12 | 12 | 15 | 12 | 15 | 15
Weight (kg) | 10 | 10 | 10 | 10 | 10 | 10
Superset | Bent-over lat raise | Arm haulers
---|---|---
Sets | 1. | 2. | 3. | 1. | 2. | 3.
Reps | 15 | 15 | 15 | 25 | 25 | 25
Weight (kg) | 5 | 5 | 5 | |
|
Alison's notes: Wow!
Notes: This is one of the longest weights sessions Alison has done so far (and will ever have to do). It's tough but also satisfying.
TRAINING SESSION WEEK 9 DAY 5
ALISON'S SESSION
AM Rest
PM Training session CV – Walk
Time trained 5.00–5.45 p.m.
Session time 45 minutes
RPE 6/10
PM Training session CV – Cycle PT
Time trained 5.45–6.45 p.m.
Session time 1 hour
RPE 6/10
WORKOUT
Once you have finished your walk go straight into the cycle PT. If, however, you do not have time to do both workouts in one go, break them down so you walk in the morning and cycle in the afternoon.
Walk: 3 miles
Actual distance: 3 miles
Time: 45 minutes
Average pace: 15 m/m
Cycle PT
Start off by cycling for 10 minutes then move into the superset exercises. Perform all the sets stated for each of the exercises before moving on to the next 10 minute cycle.
Cycle 10 minutes
Average RPM: 80–100
Superset | Stiff leg deadlifts | Squats
---|---|---
Sets | 1. | 2. | 3. | 1. | 2. | 3.
Reps | 15 | 15 | 15 | 15 | 15 | 15
Weight (kg) | 20 | 20 | 20 | 20 | 20 | 20
Cycle 10 minutes
Superset | Glute extension | Dirty dogs
---|---|---
Sets | 1. | 2. | 3. | 1. | 2. | 3.
Reps | 15 | 15 | 15 | 15 | 15 | 15
Superset | Calf raise | Lunges, static
---|---|---
Sets | 1. | 2. | 3. | 1. | 2. | 3.
Reps | 20 | 20 | 20 | 15 | 15 | 15
Weight (kg) | 15 | 15 | 15 | 15 | 15 | 15
TRAINING SESSION WEEK 9 DAY 6
ALISON'S SESSION
AM Rest
PM Training session Circuits
Time trained 7.00–7.50 p.m.
Session time 50 minutes
RPE 9/10
WORKOUT
Complete cycle 1 first, then cycle 2, and finally cycle 3. You have 1 minute and 30 seconds for each exercise.
Cycle 1
1. Squat
2. Half sit-up
3. Dumbbell press
4. Lunge static
5. Full sit-up
6. Lat raise
7. Stiff leg deadlifts
8. Crunch
9. Arm hauler
Cycle 2
1. Press-ups
2. Reverse curls
3. Alt squat thrusts
4. Dumbbell bench press
5. Leg levers
6. Squat thrusts
7. Incline fly
8. Reverse crunch
9. Wide squat thrust
Cycle 3
1. Oblique side crunch
2. Frog hops
3. Dips
4. Jumping oblique twist
5. Jump overs
6. Supinated curl
7. Heel taps
8. Star jumps
9. Burpees
Notes: Try not to count the number of reps you are performing, just keep going for the time specified. The weight Alison used was 10lb throughout.
WEEK 9 TESTS
ALISON'S WEEKLY TESTS
Weight (kg) | 53.5
---|---
Height (cm) | 157.3
BMI | 21.6
RHR | 55
BP | 110/58
Fat (%) | 24.8
Measurements (cm)
Neck | 29.84
Chest | 83.18
Arms | R: 27.30 L: 27.30
Navel | 73.66
Hips | 80.01
Thighs | R: 55.24 L: 55.24
Calves | R: 35.56 L: 35.56
WEEK TEN NUTRITION PLAN
WEEK 10 OVERVIEW
Day | Breakfast | Lunch | Dinner
---|---|---|---
1 | Fruit porridge | Butternut squash and coriander soup | Swordfish with courgette salad
2 | Fruit salad | Beetroot salad | Baked lamb and vegetables
3 | Muesli with fresh fruit | Beef salad pitta | Poached chicken
4 | Wheat biscuits or muesli with fruit | Chicken wrap | Marlin steaks
5 | Fresh fruit and seeds | Tuna and olive salad | Baked Mediterranean vegetables with ricotta and turkey
6 | Omelette | Vegetable soup | Monkfish delight
7 | Fruit smoothie 1 | Tuna salad | Garlic lamb
SHOPPING LIST WEEK 10
CARBOHYDRATES
1 bag of brown rice
1 bag of couscous
240g of muesli
560g porridge oats
1 bag of sunflower seeds
1 bag of pumpkin seeds
4 sweet potatoes
4 organic tortilla wraps
4 wholemeal/brown pitta breads
1 bag of wild rice
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
8 eggs
200g ricotta cheese/goat's cheese
680ml skimmed/soya/rice/oat milk
1.5kg soya yoghurt
FISH
8 anchovy fillets
350g cod or haddock
4 marlin steaks
350g monkfish
16 large raw prawns
4 × 200g swordfish steaks
350g tuna steaks
4 small tins of tuna
MEAT
400g cooked roast beef
8 chicken breasts
400g lean ham
350g boneless lamb
800g rack of lamb
4 turkey breasts
FRUIT
6 apples
1 apricot
8 bananas
1 punnet of blackberries
4 lemons
2 limes
2 mangos
2 oranges
1 peach
1 large pineapple
1 punnet of raspberries
1 watermelon
VEGETABLES
2 aubergines
200g baby carrots
4 cooked beetroots
1kg butternut squash
24 black olives
4 carrots
8 celery sticks
8 courgettes
1 cucumber
175g French beans
200g green beans
1 green pepper
2 lettuces
50g mangetout
6 onions
200g peas
4 red onions
4 red peppers
22 red tomatoes
115g baby plum tomatoes
100g rocket salad
4 shallots
10 spring onions
2 yellow peppers
HERBS
Basil
Black pepper
Chilli powder
Chives
Cinnamon sticks
Cumin
Fresh ginger
1 garlic bulb
1 green chilli
Mint
Nutmeg
Oregano
Paprika
Parsley
Rosemary
Tarragon
4 thyme sprigs
Turmeric
OTHER
150g dried apricots
Balsamic vinegar
Chicken stock
Chinese rice wine
Cold-pressed extra virgin olive oil
Dijon mustard
Fish stock
Honey
Light soy sauce
Plain flour
Soy sauce
Brown sugar
Tabasco sauce
400g tinned tomatoes
Vegetable stock
SNACKS
Fruit
Wholegrain crispbread crackers
Flat breads
Small bowl of muesli
Yoghurt/soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton fruit juice
RECIPES WEEK 10 DAY 1
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH BUTTERNUT SQUASH AND CORIANDER SOUP
900ml of chicken stock
1kg butternut squash, peeled and chopped
1 onion, roughly chopped
2 carrots, roughly chopped
2 celery sticks, roughly chopped
1 garlic clove, crushed
1 teaspoon paprika
½ teaspoon turmeric
½ teaspoon ground coriander
½ teaspoon ground nutmeg
1In a large saucepan bring chicken stock to the boil. Add the vegetables and spices and bring back to the boil.
2Reduce heat and simmer for 20 minutes, or until vegetables are soft.
3Allow to cool and serve.
DINNER SWORDFISH WITH COURGETTE SALAD
4 × 200g swordfish steaks
1 tablespoon olive oil
Lemon wedges
2 tablespoons fresh parsley, chopped
Couscous
For the salad:
2 teaspoons olive oil
2 tablespoons lemon juice
½ red onion, finely sliced
12 olives (optional)
3 small courgettes
1To make salad, combine the olive oil, lemon juice, onion and olives in a bowl.
2Steam the courgettes until tender.
3Transfer to salad mixture and toss to coat.
4Boil and cook couscous.
5Heat a non-stick frying pan over a medium heat, brush swordfish steaks with oil and pan fry for 2 minutes on each side.
6Toss the parsley through courgette salad and spoon on to serving plates.
7Place swordfish on top of salad and serve with couscous and lemon wedges to garnish.
RECIPES WEEK 10 DAY 2
BREAKFAST FRUIT SALAD
8 tablespoons soya/plain yoghurt (2 tablespoons per person)
80g oats
60g sunflower seeds or pumpkin seeds
4–5 pieces of fruit (preferably ones in season)
1Dice fruit into chunks and divide into four portions.
2Add 2 tablespoons of soya/plain yoghurt to each portion and sprinkle with oats and seeds
LUNCH BEETROOT SALAD
100g brown rice
100g wild rice
4 shallots, peeled and halved
2 teaspoons olive oil
4 beetroot, finely diced cooked
Juice of 1 lemon
2 tablespoons fresh mint, chopped
2 tablespoons fresh chives, chopped
1Preheat oven to 200°C (400°F). Place brown/wild rice in medium saucepan of water, bring to boil and simmer for 20–30 minutes.
2Put the shallots on a baking tray, drizzle with olive oil and roast for 8–10 minutes.
3Drain the rice and allow to cool. Gently mix together the beetroot, lemon juice and mint.
4Stir in shallots and chives and serve.
DINNER BAKED LAMB AND VEGETABLES
1 tablespoon olive oil
4 thyme sprigs, chopped
1 tablespoon tarragon, chopped
1 tablespoon parsley, chopped
1 clove garlic
800g rack of lamb (200g per person), fat removed
1 lemon, zest finely grated
200g baby carrots
200g green beans
200g peas
1Preheat oven to 200°C (400°F).
2In a bowl mix half the oil with herbs, garlic and lemon zest.
3Heat a large frying pan over a high heat.
4Coat lamb in remaining oil and sear until golden on both sides.
5Transfer to a baking dish, rub herb mixture into lamb rack and bake for 25 minutes.
6Remove from oven, cover loosely with foil and set aside for 10 minutes.
7Bring a large saucepan of water to the boil and cook carrots for 2 minutes, adding the beans and peas for a further 4 minutes.
8Drain and serve with the lamb.
RECIPES WEEK 10 DAY 3
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person)
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH BEEF SALAD PITTA
4 wholemeal pitta breads (serve hot or cold)
400g cold roast beef, finely sliced
Green salad, generous amounts of
4 large tomatoes, sliced
1 red pepper, sliced
½ red onion, finely sliced
2 tablespoons chopped basil
For the dressing:
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1 teaspoon Dijon mustard
Season with black pepper
1In a small bowl mix together all the dressing ingredients.
2Put the remaining ingredients in a large salad bowl and mix well.
3Slice open the pitta bread and fill with beef and salad.
4Pour the dressing over the top.
DINNER POACHED CHICKEN
2 tablespoons light soy sauce
1 tablespoon Chinese rice wine
2cm piece fresh ginger, sliced
1 tablespoon coriander
6 spring onions, finely sliced
1 litre of chicken stock
4 skinless chicken breasts
Brown rice and vegetables
1In a large saucepan bring the soy sauce, Chinese rice wine, ginger, coriander, four of the spring onions and chicken stock to the boil.
2Add the chicken, then reduce the heat and simmer for 12 minutes.
3Remove from heat and allow chicken to rest in liquid for 5 minutes.
4Slice chicken thickly and place on serving plate.
5Pour liquid from saucepan over the chicken and sprinkle the rest of the spring onions over.
6Serve with rice and vegetables.
RECIPES WEEK 10 DAY 4
BREAKFAST WHEAT BISCUITS OR MUESLI WITH FRUIT
560ml milk (soya/rice/oat or skimmed milk)
2–3 wheat biscuits or 240g of muesli (60g per person)
1 piece of fruit of your choice
1Place your choice of cereal in a bowl and add milk.
2Serve with fruit.
LUNCH CHICKEN WRAP
4 chicken breasts, cooked and cut into strips
4 organic wholewheat tortilla wraps (served hot or cold)
200g mixed salad
4–5 tomatoes, sliced
1 red onion, finely chopped
1 yellow pepper, cut into strips
2 tablespoons of soya/plain yoghurt
1Heat ½ tablespoon extra virgin olive oil in a frying pan over a medium heat.
2Cook four chicken breasts for 8–12 minutes or until cooked.
3Place mixed salad, red onion, yellow pepper, tomatoes and chicken in salad bowl and mix well.
4Place tortilla wraps on plates, add mixture from salad bowl and roll wrap.
5Drizzle over soya/plain yoghurt.
DINNER MARLIN STEAKS
4 marlin steaks
For the dressing:
100ml olive oil
2 limes, juiced
1 clove of garlic, crushed
1 tablespoon parsley, of chopped
½ teaspoon dried oregano
1 tablespoon olive oil
Generous amounts of vegetables of your choice
1For the dressing, place the olive oil in a mixing bowl and slowly whisk in 70ml of hot water and lime juice.
2Add the garlic, parsley and oregano and whisk until smooth.
3Heat the olive oil in a large frying pan on high heat.
4Add the marlin steaks and cook for 3 minutes on each side.
5Serve with vegetables and drizzle the dressing over the top.
RECIPES WEEK 10 DAY 5
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH TUNA AND OLIVE SALAD
175g French beans, topped and tailed
350g fresh tuna steaks
115g baby plum tomatoes, halved
8 anchovy fillets, drained on kitchen paper
25g stoned black olives in brine, drained
Fresh basil leaves to garnish
For the dressing:
1 tablespoon olive oil
1 garlic clove, crushed
1 tablespoon lemon juice
1 tablespoon basil leaves, shredded
1Boil the French beans in a small saucepan for 5 minutes, or until slightly tender. Drain and keep warm.
2Season the tuna steaks with black pepper, and place tuna on grill rack and cook for 4–5 minutes on each side, or until cooked through.
3Drain the tuna on kitchen paper, and flake the tuna into bite-size pieces using a knife and fork.
4Mix the tuna, French beans, tomatoes, anchovies and olives in a bowl and keep warm.
5Mix all of the dressing ingredients together and pour over the tuna salad. Garnish with basil and serve.
DINNER BAKED MEDITERRANEAN VEGETABLES WITH RICOTTA AND TURKEY
1 red pepper, halved and deseeded
1 yellow pepper, halved and deseeded
4 courgettes, finely sliced lengthways
1 aubergine, finely sliced
1 tablespoon olive oil
1 clove garlic, crushed
2 small red onions, finely sliced
4 plum tomatoes, diced
115g fresh basil
200g low fat ricotta cheese or goat's cheese
4 turkey breasts
1Preheat the oven to 180°C (350°F).
2Place peppers, skin-side up, in a baking dish, drizzle with a little olive oil and roast for 20 minutes.
3Remove from oven, cover with foil and allow to cool slightly.
4Slice flesh into thick strips.
5Preheat grill to high.
6In a bowl toss the courgette and aubergine with half the oil. Grill vegetables until soft.
7Heat the remaining oil in a large non-stick frying pan over a high heat. Add the garlic and onion and cook until soft.
8Arrange vegetables, including tomatoes and basil, in layers in a non-stick baking dish.
9Crumble ricotta cheese over the top and bake for 30 minutes.
10Grill turkey breasts on medium heat for 8–12 minutes, or until cooked. Keep turning.
11Serve the turkey with vegetables and ricotta cheese.
RECIPES WEEK 10 DAY 6
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH VEGETABLE SOUP
1 litre vegetable stock
2 carrots, sliced
2 celery sticks, chopped
1 onion, chopped
1 tablespoon fresh parsley, chopped
400g tinned tomatoes
1 tablespoon basil, chopped
1 tablespoon rosemary, finely chopped
1Bring stock to boil in a large saucepan.
2Add the carrots, celery, onion, parsley and tomatoes and simmer gently for 30 minutes.
3Stir through basil and rosemary, and season with black pepper.
DINNER MONKFISH DELIGHT
16 large raw prawns, peeled
350g cod or haddock fillet, skinned and diced
350g monkfish, diced
2 onions, finely chopped
4 celery sticks, finely chopped
2 tablespoons plain flour
700ml fish stock
1 red pepper, deseeded and chopped
1 green pepper, deseeded and chopped
2 large tomatoes, chopped
1 tablespoon olive oil
1 garlic clove, crushed
½ teaspoon brown sugar
1 teaspoon ground cumin
4 tablespoons parsley, chopped
1 tablespoon fresh coriander, chopped
Dash Tabasco sauce
Brown or basmati rice
1Heat the olive oil in a large saucepan. Add the onion and celery and cook for 5 minutes (stir occasionally).
2Add the garlic and cook for 1 minute.
3Next, stir in the flour, sugar and cumin and cook for 2 minutes – keep stirring.
4Gradually stir in the fish stock and bring to the boil, stirring constantly.
5Boil the rice.
6Add the peppers and tomatoes to the saucepan and partially cover. Reduce the heat to very low and simmer gently for 10 minutes. Stir occasionally.
7Add the parsley, coriander and Tabasco sauce and then gently stir in the fish and peeled prawns.
8Cover and simmer gently for 5 minutes or until the fish is cooked through and the prawns have changed colour.
9Gently mix and transfer to serving plates.
10Serve with rice.
RECIPES WEEK 10 DAY 7
BREAKFAST FRUIT SMOOTHIE 1
2 large mangos, peeled and chopped
4 bananas, chopped
2 handfuls of raspberries
Blend mangos, bananas and raspberries, and serve.
LUNCH PITTA TURKEY SALAD
4 wholemeal pitta breads
4 turkey breasts, cooked and sliced
Generous amount of salad leaves
1 avocado, sliced
1 red pepper, sliced
1 yellow pepper, sliced
2 spring onions, finely chopped
½ tablespoon olive oil
4 tablespoons of soya/plain yoghurt
1Place the salad leaves, avocado, peppers and chopped spring onions in a salad bowl and mix.
2Slice open the pitta bread and fill with turkey, salad and a dollop of soya/plain yoghurt.
3Serve immediately.
LUNCH TUNA SALAD
4 cooked sweet potatoes
4 small tinned tuna
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Side salad:
100g of rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks, drizzle olive oil over the top and place into the oven for 30–40 minutes.
3Once cooked, allow to cool and place into the fridge for tomorrow's lunch.
4Place rocket leaves, mangetout, tomatoes, cucumber and red pepper in a salad bowl and gently mix with balsamic vinegar and olive. Serve with the tuna and sweet potatoes.
DINNER GARLIC LAMB
1 tablespoon olive oil
1 onion, chopped
350g lean boneless lamb, diced
600ml vegetable stock
1 orange, grated zest and juice
1 aubergine, halved lengthways and sliced thinly
4 tomatoes, chopped
115g no-soak dried apricots
1 garlic clove, finely chopped
1 teaspoon clear honey
1 cinnamon stick
1 cm piece ginger, finely chopped
2 tablespoons fresh coriander, chopped
Brown rice
1Heat the olive oil in a large frying pan over a medium heat.
2Add the onions and lamb cubes, stirring frequently, for 5 minutes, or until meat is slightly browned all over.
3Add the garlic, vegetable stock, orange zest and juice, honey, cinnamon stick and ginger and bring to boil.
4Reduce the heat, cover and simmer for 45 minutes.
5Add the aubergine, tomatoes and apricots.
6Cover and cook for a further 45 minutes, or until lamb is tender.
7Stir in the coriander and season with black pepper.
8Serve immediately with brown rice.
Lunch for tomorrow:
CHICKEN PITTA
Consider preparing the chicken in advance.
TRAINING DIARY WEEK 10
Week 10 overview
Day 1: Weights – upper body
Day 2: CV – run
Day 3: Rest
Day 4: CV – cycle
Day 5: Weights – legs; myo cellulite massage
Day 6: Circuits
Day 7: Rest
Any day: Myo stretch
ALISON'S DIARY
Day 1 (Monday)
I was exhausted from yesterday's fun, but unfortunately had to go back to work. Gavin has surprised me and booked a holiday for after we finish the 12-week programme I now have another goal to aim for and that is to look even better for my holiday.
Tiredness 4
Stress 3
Sleep 5 hours 45 minutes
Day 2 (Tuesday)
I went and saw my family today, and on the way back I popped in to see a friend of mine. Also ran 5 miles.
Tiredness 3
Stress 1
Sleep 7 hours
Day 3 (Wednesday)
I'm really achy today after yesterday's run and Monday's weights session.
Tiredness 3
Stress 1
Sleep 6 hours
Day 4 (Thursday)
I cycled to Christchurch to see my sister and then back, but Gavin put in some detours so when I got home I was tired and my legs felt like jelly.
Tiredness 4
Stress 2
Sleep 8 hours
Day 5 (Friday)
I got up and had breakfast, but I didn't feel like it. I had my cellulite massage before I went into the leg workout. By the time I finished I only had another couple of hours before I had to go to work so I sat out in the sun.
Tiredness 3
Stress 2
Sleep 7 hours 30 minutes
Day 6 (Saturday)
I finished work early today so I could spend some more time with Gavin.
Tiredness 2
Stress 2
Sleep 8 hours 15 minutes
Day 7 (Sunday)
Test day and had lost a lot of weight. I only have two weeks to go and I can see the end now. I went out for a meal tonight to celebrate my test results.
Tiredness 3
Stress 2
Sleep 7 hours 45 minutes
TRAINING SESSION WEEK 10 DAY 1
ALISON'S SESSION
AM Rest
PM Training session Weights – Upper body
Time trained 5.30–6.40 p.m.
Session time 1 hour 10 minutes
RPE 9/10
WORKOUT
This is a high-rep workout to help tone your muscles which you have developed by now.
Regular pull-ups
1–7 and 7–1
Total: 56
Note: This is quite a tough session due to the high reps to target each muscle group.
Dumbbell press
Set and Rep: | 1. 30 | 2. 20 | 3. 20 | 4. 20 | 5. 20
---|---|---|---|---|---
Weight (lb): | 5 | 12.5 | 12.5 | 12.5 | 12.5
Triceps kickbacks
Set and Rep: | 1. 30 | 2. 20 | 3. 20 | 4. 20
---|---|---|---|---
Weight (lb): | 10 | 10 | 10 | 10
¾ press-ups
Set and Rep: | 1. 30 | 2. 20 | 3. 20 | 4. 20
---|---|---|---|---
Dumbbell arm curl
Set and Rep: | 1. 30 | 2. 20 | 3. 20 | 4. 20
---|---|---|---|---
Weight (lb): | 12.5 | 12.5 | 12.5 | 12.5
¾ wide press-ups
Set and Rep: | 1. 30 | 2. 20 | 3. 20 | 4. 20
---|---|---|---|---
Half sit-ups
4 × 20
Reverse curls
4 × 20
TRAINING SESSION WEEK 10 DAY 2
ALISON'S SESSION
AM Rest
PM Training session CV – Run
Time trained 7.00–7.55 p.m.
Session time 55 minutes
RPE 8/10
WORKOUT
Run: 5 miles
Actual distance: 5 miles
Time: 54.10 minutes
Average pace: 10.50 m/m
Alison's notes: I really enjoyed this run. It was a beautiful day with a slight breeze, which was really refreshing. This was definitely a good running day for me.
Notes: On this run, we are trying to get the pace (minute/miles) down as much as possible by concentrating on putting maximum effort into how fast we can run the 5 miles.
TRAINING SESSION WEEK 10 DAY 4
ALISON'S SESSION
AM Training session CV – Cycle
Time trained 10–11.55 a.m.
Session time 1 hour 55 minutes
RPE 9/10
PM Rest
Workout
Cycle: 15 miles
Actual Distance: 16.0 miles
Notes: Alison cycled along the coast to Christchurch and back, with some detours thrown in on the way. We were lucky with the weather as it was lovely and sunny and only a little bit of wind. We ended up doing an extra mile, which you don't need to do.
TRAINING SESSION WEEK 10 DAY 5
ALISON'S SESSION
AM Training session Weights – Legs
Time trained 11.00–11.30 a.m.
Session time 30 minutes
RPE 6/10
PM Rest
WORKOUT
Bosu squats
(bosu upside down)
1 × 20 warm-up with just Olympic bar
Set and Rep: | 1. 16 | 2. 16 | 3. 16 | 4. 16 | 5. 16
---|---|---|---|---|---
Stiff leg deadlifts
Set and Rep: | 1. 12 | 2. 12 | 3. 12 | 4. 12
---|---|---|---|---
Weight (lb): | 15 | 15 | 15 | 15
Standing glute extensions
Set and Rep: | 1. 10 | 2. 12 | 3. 14 | 4. 16
---|---|---|---|---
Standing hip abduction
Set and Rep: | 1. 10 | 2. 12 | 3. 14 | 4. 16
---|---|---|---|---
Squats
As deep as you can go on the squats with no weight
Set and Rep: | 1. 16 | 2. 16 | 3. 16
---|---|---|---
Calf raises
Set and Rep: | 1. 20 | 2. 20 | 3. 20 | 4. 20
---|---|---|---|---
Leg levers
Set and Rep: | 1. 20 | 2. 20 | 3. 20 | 4. 20
---|---|---|---|---
Superset | Reverse crunch | Reverse curls
---|---|---
Sets | 1. | 2. | 3. | 1. | 2. | 3.
Reps | 25 | 25 | 25 | 25 | 25 | 25
Alison's notes: This was a really good leg and bum workout, I felt really good doing it and even better after I had finished as it all felt tighter.
TRAINING SESSION WEEK 10 DAY 6
ALISON'S SESSION
AM Training session Circuits
Time trained 10.00–11.05 a.m.
Session time 1 hour 5 minutes
RPE 10/10
PM Rest
WORKOUT
Complete cycle 1 first, then move on to cycle 2, and finally cycle 3.
Follow the following tables by doing the exercises in the first set, then complete the exercises in the second set, third set and finally fourth set. You will notice as you go through the sets, the reps increase.
Cycle 1
Exercises | Set 1 | Set 2 | Set 3 | Set 4
---|---|---|---|---
Half sit-ups | 10 | 20 | 30 | 40
Step-ups | 10 | 20 | 30 | 40
Skipping | 30 secs | 1 min | 1 min 30 | 2 mins
Bosu squats | 10 | 20 | 30 | 40
Arm haulers | 10 | 20 | 30 | 40
Cycle 2
Exercises | Set 1 | Set 2 | Set 3 | Set 4
---|---|---|---|---
Oblique side crunch | 10 | 20 | 30 | 40
Side lunge | 10 | 20 | 30 | 40
Skipping | 30 secs | 1 min | 1 min 30 | 2 mins
Wide squat thrusts | 10 | 20 | 30 | 40
Pull-ups (regular) | 3 | 6 | 9 | 12
Cycle 3
Exercises | Set 1 | Set 2 | Set 3 | Set 4
---|---|---|---|---
Reverse curls | 10 | 20 | 30 | 40
Back lunges | 10 | 20 | 30 | 40
Skipping | 30 secs | 1 min | 1 min 30 | 2 mins
Alt squat thrusts | 10 | 20 | 30 | 40
¾ press-ups | 10 | 20 | 30 | 40
Alison's notes: Wow, what a workout, I don't think there was one muscle that wasn't worked in this one. You need to focus your mind on something else other than counting though – get someone else to count if possible.
WEEK 10 TESTS
ALISON'S WEEKLY TESTS
Weight (kg) | 53
---|---
Height (cm) | 157.3
BMI | 21.4
RHR | 57
BP | 115/60
Fat (%) | 23.8
Measurements (cm)
Neck | 28.57
Chest | 83.18
Arms | R: 26.67 L: 26.67
Navel | 73.66
Hips | 80.01
Thighs | R: 53.97 L: 53.97
Calves | R: 34.92 L: 34.92
WEEK ELEVEN NUTRITION PLAN
WEEK 11 OVERVIEW
Day | Breakfast | Lunch | Dinner
---|---|---|---
1 | Fresh fruit and seeds | Chicken salad pitta | Fennel and halibut parcels
2 | Scrambled eggs with wild mushrooms | Tuna salad | Mint chicken and lime
3 | Muesli with fresh fruit | Yellow split pea soup | Mango and rum snapper
4 | Fruit porridge | Salmon salad | Stuffed peppers
5 | Fruit salad | Egg salad | Lamb curry with spinach
6 | Omelette | Tomato and pepper soup | Hungarian goulash
7 | Fruit smoothie 1 | Chicken wrap | Chilli prawn salad
SHOPPING LIST WEEK 11
CARBOHYDRATES
1 bag of couscous
240g of muesli
560g porridge oats
1 bag of sunflower seeds
1 bag of pumpkin seeds
225g yellow split peas
5 sweet potatoes
4 organic tortilla wraps
4 wholemeal/brown pitta breads
1 bag of wild rice
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
13 eggs
40g feta/goats cheese
280g low fat fromage frais
680ml skimmed/soya/rice/oat milk
2kg soya yoghurt
FISH
8 anchovy fillets
4 halibut steaks
200g jumbo raw prawns
4 poached salmon fillets
500g red snapper
4 tins of tuna
MEAT
8 chicken breasts
8 boneless chicken thighs
800g lean braising streaks
400g lean ham
800g lean lamb leg
FRUIT
6 apples
2 apricot
10 bananas
1 punnet of blackberries
4 lemons
2 limes
3 mangos
1 melon
2 oranges
3 peaches
1 punnet of raspberries
VEGETABLES
1 avocado
1 baby gem lettuce
600g baby spinach
125g broccoli
12 button mushrooms
3 carrots
8 celery sticks
400g cherry tomatoes
2 cos lettuce
3 courgettes
1 cucumber
1 fennel bulb
2 green peppers
2 leeks
2 lettuces
50g mangetout
8 large wild mushrooms
335g mushrooms
8 onions
1 red onion
5 red peppers
18 red tomatoes
100g rocket salad
10 spring onions
750g tomatoes
10 yellow peppers
HERBS
Basil
1 bay leaf
Black pepper
Caraway seeds
Cardamon seeds
Chives
Ground cinnamon
Cumin
Garam masala
Fresh ginger
1 garlic bulb
Marjoram
Mint
Paprika
Parsley
2 red chillies
Thyme
Turmeric
OTHER
Balsamic vinegar
Cider vinegar
Cold-pressed extra virgin olive oil
Dijon mustard
Fish stock
Honey
Plain flour
Dark rum
800g tinned tomatoes
Tomato purée
Vegetable stock
75ml white wine
SNACKS
Fruit
Wholegrain crispbread crackers
Flat breads
Small bowl of muesli
Yoghurt/soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton fruit juice
RECIPES WEEK 11 DAY 1
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH CHICKEN SALAD PITTA
4 pitta breads, hot or cold
½ tablespoon olive oil
4 lean chicken breasts, sliced into strips
4 tablespoons fresh basil, chopped
1 red pepper
2 spring onions, finely chopped
150g cherry tomatoes, halved
2 tablespoons pine nuts
200g baby spinach
For the dressing:
¼ of a cucumber, finely grated
4 tablespoons soya/plain yoghurt
1 tablespoons olive oil
1 teaspoon balsamic vinegar
2 teaspoons black pepper
2 teaspoons dried dill
1Pour the olive oil in a frying pan or wok, on a medium heat.
2Add chicken strips and cook for 8 minutes, or until golden brown. Keep stirring.
3Add the red pepper, spring onions, tomatoes and pine nuts and cook for a few minutes, while stirring.
4Place all dressing ingredients in a small bowl and mix well.
5Slice open the pitta bread and add the chicken, vegetables and spinach. Drizzle over dressing and garnish with basil.
DINNER FENNEL AND HALIBUT PARCELS
4 halibut steaks (175g each)
2 leeks, cut into thin strips
2 courgettes, cut into thin slices
2 carrots, cut into thin slices
1 fennel bulb, halved and cut into thin strips
115g/4oz mushrooms, thinly sliced
4 teaspoons olive oil
4 tablespoons white wine
Vegetables of your choice
1Preheat oven to 190°C (375°F).
2Cut out four 30cm squares of baking paper and spread out on a work surface.
3Divide the leeks, courgettes, carrots, fennel and mushroom equally between the paper squares.
4Top each bed of vegetables with a halibut steak.
5Fold up the edges of the paper, but do not seal.
6Drizzle 1 teaspoon of olive oil and 1 tablespoon of white wine over each fish steak.
7Fold over the edges of the paper to seal to make a loosely wrapped parcel.
8Place the parcels on a large baking sheet and bake in the oven for 10–15 minutes or until parcels are puffed and fish is cooked.
9Transfer to plates and serve with vegetables.
Lunch for tomorrow:
TUNA SALAD
See the following page and consider preparing the sweet potatoes in advance.
RECIPES WEEK 11 DAY 2
BREAKFAST SCRAMBLED EGGS WITH WILD MUSHROOMS
8 wild mushrooms, large
8 eggs
200ml serving of milk (soya/rice/oat or skimmed milk)
1 tablespoon chives, chopped
2 teaspoons olive oil
Ground black pepper
1Preheat the grill to high heat. Brush mushrooms with olive oil and season with pepper. Grill for about 10 minutes or until tender.
2Meanwhile, in a bowl lightly whisk eggs and milk together and lightly season with black pepper.
3Heat a non-stick frying pan over medium heat and pour in the egg mixture and cook. Keep stirring until the egg is cooked, then stir in chives. Place eggs on the mushrooms and serve.
LUNCH TUNA SALAD
4 cooked sweet potatoes
4 small tinned tuna
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Side salad:
100g of rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks, drizzle olive oil over the top and place into the oven for 30–40 minutes.
3Once cooked, allow to cool and place into the fridge for tomorrow's lunch.
4Place rocket leaves, mangetout, tomatoes, cucumber and red pepper in a salad bowl and gently mix with balsamic vinegar and olive. Serve with the tuna and sweet potatoes.
DINNER MINT CHICKEN AND LIME
8 lean, boneless chicken thighs
Salad of your choice
For the marinade:
3 tablespoons fresh mint, finely chopped
4 tablespoons clear honey
2 tablespoons lime juice
For the sauce:
150g low fat natural soya/plain yoghurt
1 tablespoon fresh mint, finely chopped
2 teaspoons lime zest, finely grated
1Mix the honey, mint and lime juice in a large bowl.
2Add chicken to marinade and evenly coat both sides.
3Cover with cling film and leave the chicken to refrigerate for at least 30 minutes, longer if possible.
4 Remove the chicken and reserve the marinade. Preheat the grill to medium.
5 Place the chicken on the grill tray and cook under a hot grill for 15–18 minutes, or until chicken is tender and cooked. Turn the chicken frequently and keep covering chicken with marinade.
6Meanwhile, mix all the sauce ingredients together in a bowl.
7Serve the chicken with the salad and use the remaining marinade for dipping.
Lunch for tomorrow:
YELLOW SPLIT PEA SOUP
Pre-soak the yellow split peas overnight in cold water.
RECIPES WEEK 11 DAY 3
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person)
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH YELLOW SPLIT PEA SOUP
225g yellow split peas (pre-soak for 12 hours overnight in cold water)
1.5 litres of vegetable stock
1 onion, peeled and sliced
1 sweet potato, peeled and chopped
3 carrots, trimmed, peeled and sliced
Fresh mint, handful
Baby spinach leaves, 4 handfuls
1Drain the water from the split peas.
2Boil the vegetable stock in a large saucepan, add split peas, then simmer for 25 minutes, removing any scum that appears.
3Add all the other vegetables and simmer for a further 15–20 minutes, or until vegetables are tender.
4Remove from heat and allow to cool.
5Blend soup with food processor or blender.
6Serve with fresh mint.
DINNER MANGO AND RUM SNAPPER
2 tablespoons dark rum
50ml white wine
1 tablespoon ginger, finely chopped
1 clove garlic, finely chopped
500g red snapper fillets, cut into 4cm pieces
1 onion, cut into wedges
1 tablespoon olive oil
2 tablespoons plain flour
2 teaspoons tomato purée
500ml fish stock
2 large tomatoes, roughly chopped
1 mango, peeled, stoned and roughly chopped
1 red pepper, deseeded and roughly chopped
Basmati rice
1Mix the rum, wine, ginger and garlic in a large, shallow, non-metallic dish and add the fish to the marinade.
2Cover with cling film and leave in the refrigerator to marinate for 30 minutes. Remove using a slotted spoon and reserve the marinade.
3Boil the rice.
4Heat the olive oil in a large saucepan, add the onion wedges and cook over a medium heat, stirring occasionally for 5 minutes.
5Stir in the flour and add the tomato purée and red pepper.
6Gradually stir in the fish stock and the reserved marinade and bring to boil, stirring continuously.
7Reduce the heat and simmer for a further 3 minutes.
8Add the fish, tomatoes and mango to the saucepan and cover.
9Simmer for 8 minutes or until fish is cooked, then serve with rice.
RECIPES WEEK 11 DAY 4
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH SALMON SALAD
200g mixed salad leaves
¼ cucumber, roughly chopped
4 cooked poached salmon fillets, bite-size pieces
2 yellow peppers, sliced
2 tablespoons coriander, chopped
250g cherry tomatoes, halved
For the dressing:
500g soya/plain yoghurt
2 tablespoons coriander, chopped
1 garlic clove, finely chopped
4 teaspoons lemon juice
1 teaspoon cumin, ground
1For the dressing, place all ingredients in a bowl and mix together; season with black pepper.
2Cover and refrigerate for 5–10 minutes before using (if the sauce is too thick, add some water to thin out).
3Arrange salad leaves, cherry tomatoes, spring onions, salmon, cucumber and yellow pepper in a salad bowl and toss.
4Add salmon on top of salad.
5Drizzle the dressing over and serve.
DINNER STUFFED PEPPERS
4 yellow peppers, halved lengthways and deseeded
150g baby spinach leaves
1 tablespoon olive oil
1 small onion, finely chopped
2 cloves garlic, crushed
3 tomatoes, chopped
12 button mushrooms, sliced
1 egg, lightly beaten
40g feta/goat's or mature cheese
2 tablespoons basil
Brown rice
1Preheat oven to 180°C (350°F).
2Heat the olive oil in a medium frying pan over a high heat and add the onions, garlic, tomatoes, mushrooms and spinach leaves and cook for 5 minutes, or until vegetables are soft.
3Transfer to a large bowl and allow to cool slightly.
4Add the egg and 1 tablespoon of water, and stir to combine.
5Spoon the mixture into peppers and sprinkle the tops with cheese and basil.
6Place peppers on baking tray and bake for 15–20 minutes, or until peppers are soft and cheese is slightly brown. Serve immediately with rice.
RECIPES WEEK 11 DAY 5
BREAKFAST FRUIT SALAD
8 tablespoons soya/plain yoghurt (2 tablespoons per person)
80g oats
60g sunflower seeds or pumpkin seeds
4–5 pieces of fruit (preferably ones in season)
1Dice fruit into chunks and divide into four portions.
2Add 2 tablespoons of soya/plain yoghurt to each portion and sprinkle with oats and seeds
LUNCH EGG SALAD
4 baby gem lettuces
200g baby spinach
150g cherry tomatoes, halved
4 shelled hard-boiled eggs, cut into quarters
½ cucumber, sliced
1 yellow pepper, deseeded and sliced
For the dressing:
1 tablespoon Dijon mustard
1 tablespoon olive oil
2 teaspoons cider vinegar
1 teaspoon water
1Arrange the lettuce, spinach, tomatoes, yellow pepper and cucumber on plates.
2Mix the mustard and water together, combine with the olive oil and vinegar in a small bowl.
3Put the eggs on top of the salad, drizzle with the dressing and serve.
DINNER LAMB CURRY WITH SPINACH
800g lean lamb leg, diced
2 tablespoons olive oil
2 onions, finely sliced
2 cloves garlic
115g soya/plain yoghurt
1 tin of chopped tomatoes
250g spinach
Fresh coriander, handful
Brown rice
Spices:
½ teaspoon cardamom seeds
1 teaspoon ground cinnamon
1 tablespoon garam masala
2 teaspoon turmeric
1Heat olive oil in a large saucepan over a high heat and add the onion and garlic.
2Cook for 5 minutes, or until onion is golden.
3Add the spices and lamb, mix well and cook for 6–8 minutes, or until lamb begins to cook and change colour.
4Stir through yoghurt and tomato.
5Add spinach and 225ml of water, then reduce heat to medium and simmer for 40 minutes, or until meat is tender.
6Stir through the coriander.
7Serve with rice.
RECIPES WEEK 11 DAY 6
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH TOMATO AND PEPPER SOUP
2 red peppers, deseeded and halved
2 tablespoons olive oil
1 large onion, finely sliced
2 cloves of garlic, crushed
1 tablespoon tomato paste
750g tomatoes, roughly chopped
450ml vegetable stock
Basil, handful
1Preheat oven to 180°C (350°F).
2Place red peppers in baking tray, skin-side up and drizzle with half the olive oil.
3Roast for 25 minutes, or until soft and remove from oven. Allow to cool slightly, then roughly chop.
4Heat the rest of the oil in a large saucepan, over a medium heat.
5Add the onion and cook until soft.
6Add garlic and tomato paste and cook for 2 minutes, stirring continuously.
7Add red pepper, tomato and stock, cover and simmer for 15 minutes.
8Allow the soup to cool slightly, and gently stir. Season with basil and serve.
DINNER HUNGARIAN GOULASH
800g lean braising steak
400g tinned chopped tomatoes
2 onions, finely chopped
220g mushrooms, sliced
2 green peppers, deseeded and diced
280g low fat fromage frais
Florets of broccoli
125g of peas
Brown rice
Herbs:
1 bay leaf
Marjoram, pinch
Thyme, pinch
2 level tablespoons paprika
¼ level teaspoon caraway seeds
1Preheat oven to 150°C (300°F).
2Place onions and tomatoes in pan and cook until onions are soft.
3Add the mushrooms and peppers and cook for a further 5 minutes.
4Cut the steak into strips and place in a casserole dish, adding the herbs and tomato mixture.
5Cover and cook for about 1 hour 30 minutes.
6Beat the fromage frais until smooth and pour over the casserole dish before serving.
7Serve with the vegetables and brown rice.
RECIPES WEEK 11 DAY 7
BREAKFAST FRUIT SMOOTHIE 1
2 large mangos, peeled and chopped
4 bananas, chopped
2 handfuls of raspberries
Blend mangos, bananas and raspberries, and serve.
LUNCH PITTA TURKEY SALAD
4 wholemeal pitta breads
4 turkey breasts, cooked and sliced
Generous amount of salad leaves
1 avocado, sliced
1 red pepper, sliced
1 yellow pepper, sliced
2 spring onions, finely chopped
½ tablespoon olive oil
4 tablespoons of soya/plain yoghurt
1Place the salad leaves, avocado, peppers and chopped spring onions in a salad bowl and mix.
2Slice open the pitta bread and fill with turkey, salad and a dollop of soya/plain yoghurt.
3Serve immediately.
LUNCH CHICKEN WRAP
4 chicken breasts, cooked and cut into strips
4 organic wholewheat tortilla wraps (served hot or cold)
200g mixed salad
4–5 tomatoes, sliced
1 red onion, finely chopped
1 yellow pepper, cut into strips
2 tablespoons of soya/plain yoghurt
1Heat ½ tablespoon extra virgin olive oil in a frying pan over a medium heat.
2Cook four chicken breasts for 8–12 minutes or until cooked.
3Place mixed salad, red onion, yellow pepper, tomatoes and chicken in salad bowl and mix well.
4Place tortilla wraps on plates, add mixture from salad bowl and roll wrap.
5Drizzle over soya/plain yoghurt.
DINNER CHILLI PRAWN SALAD
200g jumbo raw prawns
Handful fresh coriander
4 teaspoons lemon juice
1 yellow pepper
1 tablespoon olive oil
1cm ginger, peeled and finely chopped
2 cloves garlic, finely chopped
For the salad:
2 cos lettuces, torn into pieces
3–4 spring onions, finely sliced
2 fresh red chillies, deseeded and finely sliced
4 large tomatoes, sliced
1Place the lettuce in a salad bowl, add the spring onions, tomatoes and yellow pepper and toss together.
2Heat half of the olive oil in a large frying pan on a high heat.
3Add the ginger, garlic, chillies and prawns.
4Cook for 3 minutes, then reduce heat and squeeze the juice of a lemon over the frying pan.
5Add the coriander, the rest of the olive oil and cook for a further minute.
6Remove from the heat and season with black pepper.
7Pour the prawn mixture over the salad and serve.
Lunch for tomorrow:
TUNA SALAD
Consider preparing the sweet potatoes in advance.
TRAINING DIARY WEEK 11
WEEK 11 OVERVIEW
Day 1: CV – run
Day 2: CV – cycle
Day 3: Rest; myo massage
Day 4: CV – run
Day 5: Weights – upper body
Day 6: CV – run PT
Day 7: CV – walk
Any day: Myo stretch
ALISON'S DIARY
Day 1 (Monday)
I had an amazing run today. I think training with someone else is much more motivating than training alone, especially when I'm running or cycling.
Tiredness 1
Stress 4
Sleep 6 hours 30 minutes
Day 2 (Tuesday)
I am putting more effort into my training, which is something I am really enjoying and it is helping to keep my stress levels down and keep my mind off the parts of my life that I am unhappy about.
Tiredness 3
Stress 3
Sleep 6 hours 45 minutes
Day 3 (Wednesday)
I have taken the next five days off, as Gavin said that I need to have some time out to relax and that we should spend some quality time together. I started my break with a myo massage.
Tiredness 2
Stress 1
Sleep 8 hours
Day 4 (Thursday)
I'm so glad I'm having time off as I can concentrate on my training sessions even more. I am now looking for a new job and starting to get my life back to normal instead of it revolving around work. I'm changing that back to work revolving around life.
Tiredness 2
Stress 2
Sleep 9 hours
Day 5 (Friday)
What can I say, after a few days off and time spent doing what I want to do, I have really been able to change myself and my views.
Tiredness 1
Stress 0
Sleep 9 hours
Day 6 (Saturday)
I didn't think I was going to get up today, and to be honest I didn't for ages. I had breakfast in bed and spent the day outside and seeing my family. What a lovely day.
Tiredness 0
Stress 0
Sleep 8 hours 45 minutes
Day 7 (Sunday)
Gavin did the tests this morning before we headed over to the Purbecks. I went with Gavin and his dogs again and we walked everywhere. I don't want to go back to work tomorrow, but I don't think I can get another day off.
Tiredness 1
Stress 1
Sleep 10 hours
TRAINING SESSION WEEK 11 DAY 1
ALISON'S SESSION
AM Rest
PM Training session CV – Run
Time trained 6.00–6.44 p.m.
Session time 44 minutes
RPE 10/10
WORKOUT
Run: 4 miles
Actual distance: 4.25 miles
Time: 43 minutes 15 seconds
Average Pace: 10.15 m/m
Alison's notes: On this run we were trying to get the pace (minute/miles) down as much as possible by concentrating on putting maximum effort into how fast we could run the four miles. I got my minute mile down to 10m/m pace. This is a great average pace and a great start for my base fitness.
TRAINING SESSION WEEK 11 DAY 2
ALISON'S SESSION
AM Training session CV – Cycle
Time trained 9.00–11.25 a.m.
Session time 2 hours 25 minutes
RPE 10/10
PM Rest
WORKOUT
Cycle: 20 miles
Actual distance: 20.02 miles
Alison's notes: This cycle was only meant to be a short one, but we kept going and going until we reached Lymington and then I realised we had to go all the way back. This was a spectacular cycle as there were sections with flat paths to get up your speed, sections with big hills and sections that were off-road. We came back via the marshes, which were very flat and easy, but I found it really hard to get up speed and maintain it. I know Gavin found this frustrating, but for me this section was very boring – it went on and on. As soon as we were off-road though, on the coastal path, miraculously my speed came back.
TRAINING SESSION WEEK 11 DAY 4
ALISON'S SESSION
AM Training session CV – Run
Time trained 9.00–9.55 a.m.
Session time 55 minutes
RPE 8/10
PM Rest
WORKOUT
Run: 5 miles
Actual distance: 4.95 miles
Time: 55 minutes
Average pace: 11 m/m
Alison's notes: I had a bit of a slower run today as my legs were aching (DOMS) from exercising this week. All I wanted to do was complete five miles in preparation for next week's 10km (6.2 mile) run.
TRAINING SESSION WEEK 11 DAY 5
ALISON'S SESSION
AM Training session Weights – Upper body
Time trained 10.00–11.10 a.m.
Session time 1 hour 10 minutes
RPE 8/10
PM Rest
WORKOUT
Dumbbell press
Set and Rep: | 1. 25 | 2. 25 | 3. 25 | 4. 25 | 5. 23
---|---|---|---|---|---
Weight (lb): | 7.5 | 12.5 | 12.5 | 12.5 | 12.5
Dumbbell bench press
Set and Rep: | 1. 25 | 2. 25 | 3. 25 | 4. 25
---|---|---|---|---
Weight (lb): | 12.5 | 12.5 | 12.5 | 12.5
Lat pull-downs
Set and Rep: | 1. 25 | 2. 25 | 3. 25 | 4. 25
---|---|---|---|---
Weight (kg): | 12.5 | 12.5 | 12.5 | 12.5
Dumbbell arm curls
Set and Rep: | 1. 25 | 2. 25 | 3. 25 | 4. 25
---|---|---|---|---
Weight (lb): | 7.5 | 7.5 | 7.5 | 7.5
Triceps press-downs
Set and Rep: | 1. 25 | 2. 25 | 3. 25 | 4. 25
---|---|---|---|---
Weight (kg): | 10 | 10 | 10 | 10
Reverse shrug using a dumbbell
Set and Rep: | 1. 25 | 2. 25 | 3. 25 | 4. 25
---|---|---|---|---
Weight (lb): | 25 | 25 | 25 | 25
Bent-over lat raise
Set and Rep: | 1. 25 | 2. 25 | 3. 25 | 4. 25
---|---|---|---|---
Weight (lb): | 5 | 5 | 5 | 5
Abs
Complete 100 reps for each of the abs exercises below in any order, even if you manage to do it in one go.
Half sit-ups
100
Reverse curls
100
Heel taps
100
Notes: We are still keeping to an endurance and high-rep workout to finish toning the beautiful body Alison will now have.
TRAINING SESSION WEEK 11 DAY 6
ALISON'S SESSION
AM Training session CV – Run PT
Time trained 11.00 a.m.–12.10 p.m.
Session time 1 hour 10 minutes
RPE 8/10
PM Rest
WORKOUT
Run PT
Actual distance: 2 miles
Run for one mile, then move on to the exercises at station 1. Complete 100 reps for each of the exercises. Afterwards, move on to the next one-mile run before finishing at station 2.
Run 1 mile
Station 1
Alternate squat thrusts × 100
Wide squat thrusts × 100
Star jumps × 100
Spotty dogs × 100
Squat thrusts × 100
Jumping oblique twists × 100
Standing glute extension × 50 each side
Frog hops × 100
Heel to bum × 100
Run 1 mile
Station 2
¾ press-ups × 100
Dips × 100
Arm haulers × 100
Reverse shrug (no weight) × 100
Burpees × 30
Alison's notes: Good luck with this and keep going. I think the hardest exercise is left to last for a reason.
TRAINING SESSION WEEK 11 DAY 7
ALISON'S SESSION
AM Rest
PM Training session CV – Walk
Time trained 10.00–2.00 p.m.
Session time 4 hours
RPE 7/10
WORKOUT
Walk: 15 miles
Actual distance: 15.02 miles
Time: 4 hours
Average pace: 16 m/m
Equipment
Food
2 bananas
1 apple
1 bag soya nuts
1 bag goji berries
1 turkey wrap
3 ltr water
Clothing
Walking boots
Walking trousers
Vest
Training t-shirt
Walking socks
Spare clothing
Sandals (in case feet hurt)
Warm jacket/top
Waterproof jacket
Other
First aid kit
First field dressing
Torch
Map and compass
Money
Mobile phone
Whistle
Alison's notes: What a walk, up and over towards Swanage and back again to Corfe Castle. This meant lots of hills and lots of walking, but we stopped twice. Both for five minutes each, one was to have a little bite to eat and the other to look at the beautiful view and have some water.
WEEK 11 TESTS
ALISON'S WEEKLY TESTS
Weight (kg) | 53
---|---
Height (cm) | 157.3
BMI | 21.4
RHR | 52
BP | 111/59
Fat (%) | 22.6
Measurements (cm)
Neck | 28.57
Chest | 83.18
Arms | R: 26.67 L: 26.67
Navel | 73.02
Hips | 79.37
Thighs | R: 53.97 L: 53.97
Calves | R: 34.29 L: 34.29
WEEK TWELVE NUTRITION PLAN
WEEK 12 OVERVIEW
Day | Breakfast | Lunch | Dinner
---|---|---|---
1 | Fresh fruit and seeds | Tuna salad | Jambalaya
2 | Fruit smoothie 2 | Smoked salmon pitta | Grilled sea bass with fresh vegetables
3 | Muesli with fresh fruit | Sweet potato and bean salad | Vegetable Thai curry
4 | Fruit porridge | Chicken salad pitta | Monkfish salad
5 | Wheat biscuits or muesli with fruit | Butternut squash and coriander soup | Baked rainbow trout
6 | Fruit salad | Mackerel salad | Lamb shanks
7 | Omelette | Tuna and olive salad | Butternut squash and lentil stew
SHOPPING LIST WEEK 12
CARBOHYDRATES
75g brown basmati rice
50g wholegrain brown barley
1 bag of brown rice
400g kidney beans
525g lentils
25g millet seeds
250g of muesli
125g new potatoes
1 bag of pine nuts
400g pinto beans
560g porridge oats
3 potatoes
1 bag of sunflower seeds
1 bag pumpkin seeds
12 sweet potatoes
8 wholemeal or brown pitta breads
Wheat biscuits
DAIRY AND NON-DAIRY ALTERNATIVES
12 eggs
60g feta/goat's cheese
1880ml skimmed/soya/rice/oat milk
1.7kg soya yoghurt
FISH
8 anchovy fillets
225g fresh mackerel
600g monkfish tail
8 king size prawns
4 rainbow trout
4 sea bass fillets
4 pack of smoked salmon
4 small tins tuna
350g tuna steaks
MEAT
4 chicken breasts
4 chicken thighs
100g raw chorizo
100g raw garlic sausage
2kg lamb shank
400g lean ham
FRUIT
8 apples
2 apricots
10 bananas
1 lime
3 lemons
1 mango
2 oranges
2 peaches
1 large pineapple
1 small packet of raisins
1 punnet of raspberries
1 watermelon
VEGETABLES
3 avocados
100g baby corn
3 bags of baby spinach
1.4kg butternut squash
25g black olives
250g cherry tomatoes
5 carrots
4 celery sticks
3 courgettes
½ cucumber
175g French beans
3 green peppers
2 lettuces
50g mangetout
1 marrow
4 onions
115g baby plum tomatoes
1 red onion
5 red peppers
8 red tomatoes
100g rocket salad
1 shallot
100g sugar snap peas
10 spring onions
2 yellow peppers
HERBS
Basil
2 bay leaves
Black pepper
Coriander
Ground coriander
Ground cumin
Dill
1 garlic bulb
Fresh ginger
1 lemongrass stalk
Nutmeg
Oregano
Paprika
Parsley
1 red chilli
Rosemary
Turmeric
OTHER
Balsamic vinegar
Chicken stock
400ml coconut milk
Cold-pressed extra virgin olive oil
Dijon mustard
Plain flour
400g tinned plum tomatoes
Vegetable stock
115ml white wine
White wine vinegar
SNACKS
Fruit
Wholegrain crispbread crackers
Flat breads
Small bowl of muesli
Yoghurt/soya yoghurt
Nuts (cashew, pine or occasionally mixed nuts)
Soya nuts
Seeds (pumpkin or sunflower)
FRUIT DRINKS
1 carton fruit juice
RECIPES WEEK 12 DAY 1
BREAKFAST FRESH FRUIT AND SEEDS
8 tablespoons soya/plain yoghurt
Sprinkle of sunflower or pumpkin seeds
2 pieces of fruit of your choice per person
1Mix together the soya/plain yoghurt, seeds and fruit.
2Divide into four portions.
LUNCH TUNA SALAD
4 cooked sweet potatoes
4 small tinned tuna
1 tablespoon balsamic vinegar
1 tablespoon olive oil
Side salad:
100g of rocket leaves
4 tomatoes, roughly chopped
¼ cucumber, roughly chopped
50g mangetout
1 red pepper, sliced
1Preheat oven to 190°C (375°F).
2Cut the sweet potatoes into small chunks, drizzle olive oil over the top and place into the oven for 30–40 minutes.
3Once cooked, allow to cool and place into the fridge for tomorrow's lunch.
4Place rocket leaves, mangetout, tomatoes, cucumber and red pepper in a salad bowl and gently mix with balsamic vinegar and olive. Serve with the tuna and sweet potatoes.
DINNER JAMBALAYA
4 skinless, boneless chicken thighs, halved
1 tablespoon flour
1 onion, peeled and finely chopped
½ red pepper, deseeded and chopped
½ green pepper, deseeded and chopped
50g wholegrain brown barley, soaked in boiling water and drained
230g tinned chopped tomatoes
500ml chicken stock
75g brown basmati rice
1 tablespoon olive oil
8 king size prawns, peeled
100g raw garlic sausage, roughly chopped and lightly dry-fried
100g raw chorizo, roughly chopped and lightly dry-fried
1 clove garlic, peeled and finely chopped
1 teaspoon fresh thyme leaves
1 red chilli, deseeded and roughly chopped
25g millet seeds, dry-fried until they 'pop'
1Dust the chicken in the flour.
2Heat the olive oil in a large non-stick frying pan and add the onion, garlic, red and green pepper, thyme and chilli to the pan and cook over medium heat until onion is soft.
3Add the barley, tomatoes, chicken stock and bring to boil.
4Add the chicken and sausages, lower the heat and stir in the rice and millet.
5Cover and cook for 20 minutes or until the rice is almost tender.
6Remove the lid and simmer for a further 10 minutes.
7Stir in the prawns and cook for a further 5 minutes.
8Serve on warm plates.
RECIPES WEEK 12 DAY 2
BREAKFAST FRUIT SMOOTHIE 2
4 tablespoons of nut and seed muesli
1200ml milk (soya/rice/oat or skimmed milk)
2 bananas
2 apricots
2 peaches
1 Mix the muesli and milk in a blender until nearly smooth.
2 Add the bananas, peaches and apricots and blend until completely smooth.
3 If the smoothie is too thick, add more water.
LUNCH SMOKED SALMON PITTA
4 wholemeal pitta breads (hot or cold)
Smoked salmon
Soft goat's cheese/low fat soft cheese (small serving per person)
2 spring onions, finely sliced
200g baby spinach
4 large tomatoes, sliced into quarters
1 red pepper, finely sliced
1Cut open the pitta bread and spread the goat's cheese thinly across one side.
2Add the smoked salmon and sprinkle on the spring onions.
3Serve with spinach, tomatoes and red pepper.
DINNER GRILLED SEA BASS WITH FRESH VEGETABLES
4 fillets sea bass (150g each)
300g tinned lentils, drained and rinsed (try and use fresh lentils if you have time)
Broccoli and other green vegetables
For the marinade:
3 garlic cloves, peeled and crushed
2 tablespoon fresh parsley, chopped
2 tablespoon water
Black pepper
3 teaspoons dried oregano
4 teaspoons olive oil
4 tablespoons lemon juice
1To make the marinade, mix the oregano, garlic, olive oil, lemon juice, black pepper, water and parsley together.
2 Wash the fish fillet and pat dry with kitchen towel. Then place on plate and spoon over half the marinade. Cover and refrigerate for 1–2 hours.
3Preheat the grill to high.
4Grill the fillet skin-side down for 5–6 minutes until just cooked through – the flesh should be white.
5Meanwhile, warm the lentils with the marinade.
6Spoon on to warm plates and place the sea bass on top.
7Serve with fresh vegetables.
Lunch for tomorrow:
SWEET POTATO AND BEAN SALAD
Consider preparing the eggs and sweet potatoes in advance.
RECIPES WEEK 12 DAY 3
BREAKFAST MUESLI WITH FRESH FRUIT
240g muesli (60g per person)
Serving of milk (soya/rice/oat or skimmed milk)
Fruit of your choice, cut into chunks (1 piece of fruit per person)
1Pour muesli into a bowl, add milk.
2Serve with fruit.
LUNCH SWEET POTATO AND BEAN SALAD
4 cooked sweet potatoes
4 eggs
2 avocados, stoned and peeled
400g tinned kidney beans
400g tinned pinto beans
Coriander, large handful chopped
250g cherry tomatoes, halved
1 small red onion, finely sliced
1Preheat oven to 190°C (375°F).
2Boil eggs for 6½ minutes, then place in cold water to cool slightly.
3Cut the sweet potatoes into small chunks and drizzle with a tablespoon of olive oil and place into oven for 30–40 minutes.
4Slice avocados and place in bowl with beans, sweet potatoes, onions, coriander and tomatoes.
5Mix the olive oil, lime juice, chilli and cumin in a small bowl.
6Once eggs have cooled but are still warm, peel off the shells and cut into quarters.
7Toss the salad with the dressing, place the eggs on top and serve.
DINNER VEGETABLE THAI CURRY
400ml tin coconut milk
½ teaspoon ground coriander
½ teaspoon ground cumin
2cm fresh ginger, peeled and sliced
1 stalk of lemon grass, cut into 2cm pieces
100g sugar snap peas
1 red pepper, deseeded and sliced
1 yellow pepper, deseeded and sliced
100g baby corn, halved lengthways
2 courgettes, trimmed and chopped
2 spring onions, trimmed and finely sliced
Basil leaves to garnish
Brown rice
1Heat coconut milk in a wok or large frying pan over a high heat.
2Add ground coriander, ground cumin, ginger and lemon grass, and cook for 2–3 minutes.
3Add the peas, peppers, baby corn and courgettes, and cook for a further 3–4 minutes or until vegetables are just cooked.
4Garnish with spring onions and basil.
5Serve with brown rice.
Lunch for tomorrow:
CHICKEN SALAD PITTA
See the following page and consider preparing the chicken in advance.
RECIPES WEEK 12 DAY 4
BREAKFAST FRUIT PORRIDGE
240g of porridge oats (60g per person)
2–3 apples, chopped
120ml of water or milk (soya/rice/oat or skimmed milk) – enough to cover the oats and apples
1Slowly bring the water and/or milk to the boil in a saucepan. Add the oats and chopped apples.
2Cook for 10 minutes, stirring continuously until thickened. If the mixture becomes too thick, add more water or milk. Serve immediately.
LUNCH CHICKEN SALAD PITTA
4 pitta breads, hot or cold
½ tablespoon olive oil
4 lean chicken breasts, sliced into strips
4 tablespoons fresh basil, chopped
1 red pepper
2 spring onions, finely chopped
150g cherry tomatoes, halved
2 tablespoons pine nuts
200g baby spinach
For the dressing:
¼ of a cucumber, finely grated
4 tablespoons soya/plain yoghurt
1 tablespoons olive oil
1 teaspoon balsamic vinegar
2 teaspoons black pepper
2 teaspoons dried dill
1Pour the olive oil in a frying pan or wok, on a medium heat.
2Add chicken strips and cook for 8 minutes, or until golden brown. Keep stirring.
3Add the red pepper, spring onions, tomatoes and pine nuts and cook for a few minutes, while stirring.
4Place all dressing ingredients in a small bowl and mix well.
5Slice open the pitta bread and add the chicken, vegetables and spinach. Drizzle over dressing and garnish with basil.
DINNER MONKFISH SALAD
600g monkfish tail, washed with membrane removed
1 tablespoon olive oil
2 teaspoons rosemary, chopped
6 plum tomatoes
For the salad:
2 teaspoons olive oil
2 tablespoons pine nuts
1 garlic clove, peeled and sliced
450g baby spinach
2 tablespoons raisins
1 lemon, juice of
1Preheat the oven to 220°C (425°F). Mix the olive oil and the rosemary in a small bowl, season with pepper and lightly coat the fish with this mixture.
2Place the fish in a roasting tin with the tomatoes and bake in the oven for 20 minutes or until the fish is firm and white.
3Meanwhile, heat the olive oil in a large frying pan, add the pine nuts and garlic, and cook until golden.
4Add the spinach leaves, raisins and lemon juice a handful at a time.
5Cut the fish from either side of the central bone.
6Serve with the salad and cooking juices.
RECIPES WEEK 12 DAY 5
BREAKFAST WHEAT BISCUITS OR MUESLI WITH FRUIT
560ml milk (soya/rice/oat or skimmed milk)
2–3 wheat biscuits or 240g of muesli (60g per person)
1 piece of fruit of your choice
1Place your choice of cereal in a bowl and add milk.
2Serve with fruit.
LUNCH BUTTERNUT SQUASH AND CORIANDER SOUP
900ml of chicken stock
1kg butternut squash, peeled and chopped
1 onion, roughly chopped
2 carrots, roughly chopped
2 celery sticks, roughly chopped
1 garlic clove, crushed
1 teaspoon paprika
½ teaspoon turmeric
½ teaspoon ground coriander
½ teaspoon ground nutmeg
1In a large saucepan bring chicken stock to the boil. Add the vegetables and spices and bring back to the boil.
2Reduce heat and simmer for 20 minutes, or until vegetables are soft.
3Allow to cool and serve.
DINNER BAKED RAINBOW TROUT
4 rainbow trout, gutted
2 oranges, sliced with skin on
2.5cm fresh ginger, cut into slices
3 sweet potatoes, cut into small chunks
1 marrow, remove skin and cut into small chunks
2 garlic cloves, crushed
40g goat's/mature cheddar cheese
3 teaspoons dried basil
1 tablespoon olive oil
Salad leaves
For the dressing:
1 tablespoon fresh dill, finely chopped
250g plain soya/plain yoghurt
1 garlic clove, crushed
1 teaspoon balsamic vinegar
1Preheat oven to 190°C (375°F).
2Place the sweet potatoes, marrow, garlic and dried basil in a large baking dish and drizzle with olive oil.
3Bake for 30–40 minutes or until cooked.
4Add the cheese in the last 5–8 minutes.
5Meanwhile, prepare the dressing by mixing all the dressing ingredients in a small bowl, then place in refrigerator.
6Preheat the grill to medium.
7Place two orange slices in each trout and sprinkle the ginger evenly between the fish.
8Grill the fish for 12–14 minutes, turning occasionally.
9Arrange the grilled trout on a bed of salad with the sweet potatoes and marrow.
10Drizzle with the dressing and serve.
RECIPES WEEK 12 DAY 6
BREAKFAST FRUIT SALAD
8 tablespoons soya/plain yoghurt (2 tablespoons per person)
80g oats
60g sunflower seeds or pumpkin seeds
4–5 pieces of fruit (preferably ones in season)
1Dice fruit into chunks and divide into four portions.
2Add 2 tablespoons of soya/plain yoghurt to each portion and sprinkle with oats and seeds
LUNCH MACKEREL SALAD
4 cooked mackerel, skin removed
Generous amount of mixed salad leaves
1 red pepper, sliced and deseeded
4–5 tomatoes, sliced
¼ cucumber, sliced
For the dressing:
3 tablespoons of soya/plain yoghurt
Pine nuts, small sprinkle
½ tablespoon balsamic vinegar
Black pepper
1Place mixed salad leaves, peppers, tomatoes and cucumber on a plate.
2Cut the mackerel into pieces and place on top of salad.
3To make the dressing, mix the yoghurt, pine nuts and balsamic vinegar in a small bowl and add black pepper to taste. Add dressing to salad.
DINNER LAMB SHANKS
2 tablespoons olive oil
2kg lamb shanks on the bone
2 onions, chopped
1 celery stick
115ml white wine
675ml chicken stock
2 cloves garlic
2 bay leaves
2 tablespoons parsley
1 tablespoon lemon zest
Vegetables of your choice and new potatoes
1Preheat oven to 160°C (325°F).
2Heat a large heavy-based saucepan over a high heat.
3Coat the lamb shanks with olive oil and cook in saucepan, turning occasionally, for 10 minutes or until well browned, then remove to a plate.
4Add the garlic, onion and celery to the pan and cook for 5 minutes, or until soft.
5Next add the wine, stock, lemon zest, parsley and bay leaves and bring to the boil.
6Gently place the lamb shanks in a casserole dish and add the mixture from the pan.
7Cover with foil and cook in oven for 1–2 hours, or until meat begins to fall off the bone.
8Garnish with parsley and serve with steamed vegetables and new potatoes.
RECIPES WEEK 12 DAY 7
BREAKFAST OMELETTE
8 eggs (2 eggs per person)
4 tablespoons of cold water
8 teaspoons of extra virgin olive oil
400g lean ham
1 courgette, finely sliced
4 spring onions, finely chopped
1Cook one omelette at a time, beat the eggs with some water in a bowl.
2Heat the extra virgin olive oil in a non-stick pan over a high heat and pour in the eggs. Cook for 2 minutes, or until the mixture just begins to set.
3Place ham and courgette on top of the egg mixture and cook until the omelette has set.
4Sprinkle on the spring onions, fold omelette in half, and serve.
LUNCH TUNA AND OLIVE SALAD
175g French beans, topped and tailed
350g fresh tuna steaks
115g baby plum tomatoes, halved
8 anchovy fillets, drained on kitchen paper
25g stoned black olives in brine, drained
Fresh basil leaves to garnish
For the dressing:
1 tablespoon olive oil
1 garlic clove, crushed
1 tablespoon lemon juice
1 tablespoon basil leaves, shredded
1Boil the French beans in a small saucepan for 5 minutes, or until slightly tender. Drain and keep warm.
2Season the tuna steaks with black pepper, and place tuna on grill rack and cook for 4–5 minutes on each side, or until cooked through.
3Drain the tuna on kitchen paper, and flake the tuna into bite-size pieces using a knife and fork.
4Mix the tuna, French beans, tomatoes, anchovies and olives in a bowl and keep warm.
5Mix all of the dressing ingredients together and pour over the tuna salad. Garnish with basil and serve.
DINNER BUTTERNUT SQUASH AND LENTIL STEW
225g lentils
2 onions, peeled and finely chopped
750ml vegetable stock
3 carrots, peeled and chopped
½ butternut squash, peeled, deseeded and chopped
1 sweet potato, peeled and chopped
3 small white potatoes, peeled and chopped
1 celery stalk, trimmed and chopped
50g frozen or fresh peas
1Soak the lentils in cold water for 20 minutes, rinse and drain.
2Bring the vegetable stock to the boil in a large saucepan.
3Next, add the onions, lentils, carrots, squash, sweet potato and white potatoes and bring back to boil.
4Lower the heat and simmer for 10–20 minutes.
5Add the celery and simmer for a further 5 minutes.
6Add the peas and simmer for a couple more minutes.
7Serve in bowls.
TRAINING DIARY WEEK 12
WEEK 12 OVERVIEW
Day 1: Rest
Day 2: CV – run
Day 3: CV – run PT
Day 4: Circuits
Day 5: CV – run; myo cellulite massage
Day 6: CV – walk; weights – upper body
Day 7: Tests
ALISON'S DIARY
Day 1 (Monday)
Well I'm back to work this afternoon after yet another long sleep and lie in.
Tiredness 1
Stress 1
Sleep 6 hours 30 minutes
Day 2 (Tuesday)
It was so nice to have those days off, as I am ready for my biggest challenge so far, my 10km run. Trust me, I did not think I would do it but I did and I felt so good afterwards – no words can describe how I was feeling.
Tiredness 0
Stress 2
Sleep 6 hours 30 minutes
Day 3 (Wednesday)
After my euphoria from yesterday, and finishing the 10km run, all my colleagues have noticed how much weight I have lost and how my clothes seem to hang off me. I had a lymphatic massage after my run PT.
Tiredness 0
Stress 2
Sleep 7 hours
Day 4 (Thursday)
I'm not training as hard as I normally would, as Gavin doesn't want me to burn out now as the goal is in sight. I really enjoyed my last circuit training on this 12-week programme, and can't wait to get back into it after my holidays.
Tiredness 2
Stress 3
Sleep 5 hours 45 minutes
Day 5 (Friday)
I had a broken sleep last night, and I'm slightly nervous about this Sunday's tests. I'm worried I've not done myself proud, that the results aren't going to be that impressive, and that I'll decide not to have a book written about my training.
Tiredness 3
Stress 4
Sleep 8 hours
Day 6 (Saturday)
I'm feeling good with my thighs now, and I know I could always lose more weight and make them look even better, but I can finally say that I am happy with what I see.
Tiredness 2
Stress 3
Sleep 8 hours 45 minutes
Day 7 (Sunday)
Final test day is here. I was so happy with my end results, it was very emotional. The thing I'm most proud of is the way I look at myself and the way I feel. I have never been confident with my body, and I feel so good I can't wait to go on holiday, show it off and celebrate. I can't thank Gavin enough, and I hope when you read this you too can get to the stage that I've reached.
Tiredness 1
Stress 2
Sleep 7 hours
TRAINING SESSION WEEK 12 DAY 2
ALISON'S SESSION
AM Training session CV – Run
Time trained 9.00–10.06 a.m.
Session time 1 hour 6 minutes
RPE 10/10
PM Rest
Workout
Run: 10km (6.2 miles)
Actual distance: 6.2 miles
Time: 1 hour 6 minutes
Average pace: 11.05 m/m
Alison's notes: I can't believe I've done it. It was by far the best moment so far, as I never thought that I would ever be fit enough to run 10km.
Notes: On this run, don't worry at all about pace or time. You just want to run the full 10km without stopping and feel really good about it. A great tip for running your first 10km is to set little goals as you run and, if you can run with a running partner, you will both be able to push each other through your highs and lows.
TRAINING SESSION WEEK 12 DAY 3
ALISON'S SESSION
AM Training session CV – Run PT
Time trained 9.00–9.45 a.m.
Session time 45 minutes
RPE 7/10
PM Rest
Workout
Run PT
Actual distance: 2 miles
Run approximately 0.5 miles between the fitness stations.
During the run PT all the exercises were 1 × 100 reps. Alison broke the 100 reps into 5 × 20 reps, unless marked AIOH (all in one hit), which means that Alison completed all 100 reps without stopping.
Run 0.5 mile
Station 1
Dips × 100
Press-ups decline × 100
Run 0.5 mile
Station 2
Half sit-ups × 100
Crunch × 100
Run 0.5 mile
Station 3
Reverse curls × 100
Arm haulers × 100
Run 0.5 mile
Station 4
Calf raises × 100 AIOH
Squats × 100 AIOH
Pull-ups: 5 × 5 pull-ups and if needed negatives.
Notes: Alison didn't have too much time to do a workout before she had to go to work so I kept this workout as short as I could.
TRAINING SESSION WEEK 12 DAY 4
ALISON'S SESSION
AM Training session Circuits
Time trained 8.00–8.45 a.m.
Session time 45 minutes
RPE 8/10
PM Rest
WORKOUT
As this is your final week, put as much effort into this as you can.
Two minutes for each exercise.
The weights used in this circuit were 3kg.
Again, don't count the reps as this can be mentally exhausting and demoralising. Go through each exercise in order, and in between each station you can have a break.
Station 1
Squats
Leg levers
Dumbbell press
Station 2
Lunges
Reverse curls
Bent-over rows
Station 3
Bosu squats (upside down)
Crunches
Dumbbell bench press
Station 4
Lunges
Reverse crunches
Lat pull-downs
Station 5
Standing glute extensions
Dorsal raise
Bent-over lat raise
Station 6
Standing hip abduction
Heel taps
Triceps press-downs
Station 7
Calf raises
Oblique side crunches
Supinated curl
TRAINING SESSION WEEK 12 DAY 5
ALISON'S SESSION
AM Training session CV – Run
Time trained 8.40–9.10 a.m.
Session time 30 minutes
RPE 10/10
PM Rest
WORKOUT
Run: 3 miles
Actual distance: 3.0 miles
Time: 28 minutes
Average pace: 9.20 m/m
Alison's notes: I thought I would be really pleased that this is the last run of the programme, but I think I'm actually beginning to enjoy them now. I'll continue running after I have finished the programme, but perhaps not quite as hard as Gavin has pushed me.
Notes: This was the the final run. Alison ran as fast as possible with the wind behind her all the way. Just look at the pace Alison set.
As this is the last run for the 12-week programme, just enjoy it and see what you can do.
TRAINING SESSION WEEK 12 DAY 6
ALISON'S SESSION
AM Training session CV – Walk
Time trained 8.00–8.45 a.m.
Session time 45 minutes
RPE 4/10
WORKOUT
Walk: 4 miles
Actual distance: 4 miles
PM Training session Endurance weights – Upper body
Time trained 6.00–7.00 p.m.
Session time 1 hour
RPE 7/10
WORKOUT
Warm up on both exercises × 20 reps
Superset
| Dumbbell bench press | Pec fly
---|---|---
Sets | 1. | 2. | 3. | 1. | 2. | 3.
Reps | 30 | 30 | 30 | 20 | 20 | 20
Weight (kg) | 15 | 15 | 15 | 10 | 10 | 10
Superset | Incline dumbbell press | Single arm cable row
---|---|---
Sets | 1. | 2. | 3. | 1. | 2. | 3.
Reps | 30 | 30 | 30 | 15 | 15 | 15
Weight (kg) | 15 | 15 | 15 | 5 | 5 | 5
Superset | Bent-over row | Dips
---|---|---
Sets | 1. | 2. | 3. | 1. | 2. | 3.
Reps | 30 | 30 | 30 | 30 | 30 | 30
Weight (kg) | 15 | 15 | 15 | |
|
Superset | Hammer curls | Lat raise
---|---|---
Sets | 1. | 2. | 3. | 1. | 2. | 3.
Reps | 30 | 30 | 30 | 30 | 30 | 30
Weight (kg) | 7.5 | 7.5 | 7.5 | 7.5 | 7.5 | 7.5
Alison's notes: Well done. That's to me and to you. I think it is really important to carry on with the workouts and the nutrition plan. I'm going to have a week off first though, just to relax.
It's amazing just how anxious I became for test weeks, especially weeks 4, 8 and 12, but it has been totally worth it.
WEEK 12 TESTS
ALISON'S WEEKLY TESTS
Weight (kg) | 52.5
---|---
Height (cm) | 157.3
BMI | 21.2
RHR | 50
BP | 110/61
Fat (%) | 21.3
Measurements (cm)
Neck | 28.57
Chest | 83.18
Arms | R: 26.67 L: 26.67
Navel | 71.12
Hips | 78.74
Thighs | R: 53.34 L: 53.34
Calves | R: 34.29 L: 34.29
WEEK 12 HEALTH CHECK
ALISON'S RESULTS
Statistics
---
Weight (kg) | 52.5
Height (cm) | 157.3
Health tests
BMI | 21.2
RHR | 50
BP | 110/61
Fat (%) | 21.3
Glucose | 3.8
Cholesterol | 3.9
Lung function | 450
Measurements (cm)
Neck | 28.57
Chest | 83.18
Arms | R: 26.67 L: 26.67
Navel | 71.12
Hips | 78.74
Thighs | R: 53.34 L: 53.34
Calves | R: 34.29 L: 34.29
Calliper test (mm)
Biceps | 5
Triceps | 8
Waist | 7
Subscapularis | 10
Total | 30
Calliper fat (%) | 23.3
Fitness tests
Bleep test (20m) level | 8
Maximum reps in one minute
¾ push-ups | 45
½ sit-ups | 73
Squats | 81
Dips | 70
Max pull-ups | 5
THE FINAL RESULTS
ALISON'S FINAL RESULTS
Overall statistics – increases and decreases
---
Weight (kg) | –4.5
Height (cm) | 157.3
Health tests
BMI | –1.8
RHR | –27
BP | –2.7
Fat (%) | –10.8
Glucose | –2.4
Cholesterol | –1.3
Lung function | +80
Measurements (cm)
Neck | –2.54
Chest | –6.98
Arms | R: –3.17 L: –2.54
Navel | –10.16
Hips | –12.7
Thighs | R: –6.98 L: –6.98
Calves | R: –1.27 L: –1.27
Calliper test (mm)
Biceps | –3
Triceps | –10
Waist | –8
Subscapularis | –9
Total | –30
Calliper fat (%) | –8.6
Fitness tests
Bleep test (20m) level | gained over 2.5 levels
Maximum reps in one minute
Press-ups | +30
½ sit-ups | +30
Squats | +42
Dips | +47
Max pull-ups | +4.5
07 ANATOMY AND EXERCISES
CHEST MUSCLES
See the previous image and take note of the muscles of the chest:
• Pectoralis major
• Serratus anterior
MIDDLE, OUTER AND INNER PECTORALS
Bench press (compound)
Purpose
To build mass, strength and density in the pectorals, anterior deltoids and triceps.
Action
•Lie on the bench, with your feet flat on the bench, or on the floor.
•Your grip should be wider than shoulder width, with an overhand grip.
•Raise bar off rack.
•Lower the bar under control, until the bar comes in alignment with or slightly below your nipples.
•Press the bar back up until arms are almost locked out.
Pec fly
Purpose
To enhance the mass of the pectoralis major.
Action
•Lie on the bench, with your feet flat on the floor.
•Hold dumbbells above your chest, palms facing each other.
•Lower weights out and down, with your elbows slightly bent, until your pectorals are fully stretched.
•Return to the starting position following the same large arch, while squeezing your chest.
•Once at the top, keep a small gap between the weights and flex the pectorals to maximise full contraction.
Dumbbell bench press
Purpose
Develops mass on the outer and middle pectorals.
Action
•Lie on the bench, with your feet flat on the floor.
•Grasp the dumbbells in your hands, and hold the weights above your chest, with your palms facing forwards
•Lower the dumbbells to your outer pectorals as far as you can go while feeling a stretch.
•Press the weight back up, squeezing your chest, until your arms are almost locked out and keeping a small gap between the weights.
Straight arm pull-overs (dumbbells)
Purpose
This develops the pectoralis major, as well as expanding your ribcage.
Action
•Lie on the bench, with your feet flat on the floor.
•Hold dumbbell with both of your hands.
•Hold the weight above your chest with a small bend in your elbow.
•Lower the weight behind your head as far as you can go, until your pectorals and rib cage are fully stretched.
•Return to the starting position following the same large arch, while squeezing your chest.
Cable cross-over
Purpose
To develop the inner portion of the pectoralis major and pectoralis minor.
Action
•While holding the pulley handles, step slightly forwards.
•Extend your arms to your sides and lean forwards from your waist.
•With your palms facing each other and your elbows slightly bent, bring your hands together following the same arch as pec fly.
•Contract the pectorals when your hands are in the centre, but keep going until your hands have crossed each other so that one hand is wrapped underneath the bar and the other is wrapped over the top of the bar. Alternate per repetition.
Press-up
Purpose
To develop the pectoralis major and triceps.
Action
•Lie flat on the floor face down.
•Place your hands on the floor slightly wider than your shoulders, pointing up towards your head and in line with your nipples.
•Place your toes on to the floor, and raise your legs and hips off of the floor.
•Keep your back nice and straight until you have finished your set.
•Extend your arms by pushing into the floor, without arching your back.
•Lower back down to the starting position, not allowing your knees or legs to come into contact with the floor.
¾ press-up
Use if you are unable to perform a regular press-up.
Action
•Lie flat on the floor face down.
•Place your hands on the floor slightly wider than your shoulders, pointing up towards your head and in line with your nipples.
•Place your toes and the tops of your knees on to the floor.
•Raise your hips and upper body off of the floor, keeping your back nice and straight.
•Extend your arms by pushing into the floor, without arching your back.
•Lower back down to the starting position.
Box press-ups
Purpose
Another easier variation of the press-up.
Action
•Kneel with your shins on the floor
•Form yourself into the box position, with your hips above your knees, your back flat, your palms on the ground a little wider than your shoulders and your arms straight.
•Bending your elbows, lower yourself as close as your are able to the floor without touching it.
•Extend your arms by pushing into the floor and return to your starting position.
Wide press-ups
Purpose
To develop the outer part of pectoralis major.
Action
•Lie flat on the floor face down.
•Place your hands on the floor wider than shoulder-width apart, pointing away from your body at 45° and in line with your nipples.
•Place your toes on to the floor and raise your legs and hips off of the floor.
•Extend your arms by pushing into the floor, without arching your back.
•Lower back down to the starting position, not allowing your knees or legs to come into contact with the floor.
Diamond press-ups
Purpose
To develop the inner part of pectoralis major, and a lot of emphasis on your triceps.
Action
•Lie flat on the floor face down.
•Place your hands in a triangular shape, index fingers and thumbs touching, in front of your body in alignment with your lower pectorals.
•Place your toes on to the floor, and raise your legs and hips off the floor.
•Lean slightly over your hands and extend your arms by pushing into the floor, without arching your back.
•Squeeze your chest at the top to get the most out of your inner pectorals.
•Lower back down to the starting position, not allowing your knees or legs to come into contact with the floor.
LOWER PECTORALS
Decline bench press
Purpose
To develop mass, strength and density in the lower pectorals.
Action
•Place the bench at a decline angle of 30°.
•Lie on the bench, with your feet around the bench pads.
•Your grip should be wider than shoulder width, with an overhand grip.
•Raise bar off rack.
•Lower the bar under control until the bar comes into alignment with or slightly below your nipples.
•Press the bar back up until arms are almost locked out.
Morey squeeze (lower)
Purpose
To work the lower and middle pectorals.
Action
•Extend one arm to your side while supporting yourself with either a bench or weight.
•Draw your hands up and inwards until the weight is roughly in alignment with the opposite nipple, while keeping a slight bend in your elbow.
•Flex your lower pectoral to get the full benefit.
•Following the same arch bring the weight back down to your side.
UPPER PECTORALS
Incline press
Purpose
To develop and build mass and strength of the upper pectorals, anterior deltoids and triceps.
Action
•Place the bench at an incline angle of 45°.
•Lie on the bench, with your feet flat on the floor.
•Your grip should be wider than shoulder width, with an overhand grip.
•Raise the bar off the rack.
•Lower the bar under control to your upper pectorals, just below your collarbone.
•Press the bar back up until arms are almost locked out.
Incline dumbbell press
Purpose
To develop mass on the middle and upper pectorals.
Action
•Place the bench at an incline angle of 45°.
•Lie on the bench, with your feet flat on the floor.
•Grasp the dumbbells in your hands and hold the weights above your upper chest, with your palms facing forwards.
•Lower the dumbbells to your outer pectorals as far as you can go while feeling a stretch, in line with your upper pectorals, just below your collarbone.
•Press the weight back up until arms are almost locked out, while keeping a small gap between the weights.
Incline fly
Purpose
To build mass on the upper pectorals.
Action
•Place bench at an incline angle of 45°.
•Lie on the bench, with your feet flat on the floor.
•Hold dumbbells above your chest, with palms facing each other.
•Lower weights out and down, with your elbows slightly bent, until your pectorals are fully stretched.
•Return to the starting position following the same large arch, while squeezing your chest muscles.
•Once at the top, keep a small gap between the weights and flex the pectorals to maximise full contraction.
Morey squeeze (upper)
Purpose
To develop and define the upper and slight middle pectorals.
Action
•Extend one arm to your side while supporting yourself with either a bench or weight.
•Draw your hands up and inwards until the weight is roughly in alignment with the opposite shoulder, while keeping a slight bend in your elbow.
•Flex your upper pectoral to get the full benefit.
•Following the same arch, bring the weight back down to your side.
SERRATUS ANTERIOR
Rope pulls
Purpose
To work and develop the serratus anterior. Your abdominals and lats are also brought into use.
Action
•Hold on to the upper pulley and kneel on the floor.
•Keep your arms extended above your head, curl your body forwards and down, pulling with your lats.
•Keep pulling until your elbows have touched your sides, and curl your head towards your knees.
•Uncurl and come back up to the start, feeling a stretch in your lats.
Pull-overs
Purpose
Works the lower lats and serratus anterior.
Action
•Lie on the bench with your arms bent and weight on your chest.
•Move the bar over your head slowly, while keeping your arms bent, until you feel your lats stretch (the weight should never touch the floor).
•You can also use the dumbbell instead of the bar.
BACK MUSCLES
See the image here and take note of the muscles of the back:
•Rotator cuff
•Teres major
•Rhomboids
•Latissimus dorsi
•Trapezius
•Erector spinae
FULL SWEEP AND DEVELOPMENT OF THE BACK
Regular pull-ups
Purpose
To create the full sweep of the lats and develop the teres major.
Action
•Hold the chin bar, with your hands over a shoulder-width apart and with an overhand grip.
•Hang from the bar so that your feet are not touching the ground and your arms are straight.
•Pull your body up, trying to reach the top of your chest to the bar.
•At the top, hold yourself for a brief moment.
•Lower your body to the start, with your arms straight.
Reverse pull-ups
Purpose
To develop your lats, teres major and biceps.
Action
•Hold the chin bar, with your hands shoulder-width apart and with an underhand grip.
•Hang from the bar so your feet are not touching the ground and your arms are straight.
•Pull your body up, trying to reach the top of your chest to the bar.
•At the top, hold yourself for a brief moment.
•Lower your body to the start, with your arms straight.
Deadlifts (compound) Incline press
Purpose
An overall power exercise that involves more than one muscle group and works the lower back.
Action
•Place the barbell on the floor in front of you.
•With your legs hip-width apart, bend your knees and lean forwards from the hips to grasp the bar.
•Grasp the bar with a medium to wide grip, one hand in an overhand grip and the other in an underhand grip.
•Keep your abdominal muscles contracted and your back in a neutral position to protect from the strain.
•Lift by driving with your legs first, and then straighten up until you are standing upright.
•Push your chest out and shoulders back.
•Lower the weight by bending your knees and leaning forwards from the waist.
•Touch the weight just above the floor to begin your next rep.
Single arm row
Purpose
Isolates the lats on one side, as well as developing and defining the centre of your back.
Action
•Grasp the dumbbell in one hand, with your palm facing inwards.
•Place the opposite knee and hand on the bench, keeping a neutral back.
•Begin with the weight hanging by your side at full stretch, allowing your body to tilt towards the weight.
•Raise your upper arm and elbow as high as possible, next to your body.
•Lower under control, and repeat until you have finished your reps, before repeating with the other arm.
Low pull/seated row Incline press
Purpose
To bulk and develop the thickness of the back and lower lats.
Action
•Sit facing the machine, with your feet on the pads and knees slightly bent.
•Extend your arms and lean slightly forwards, feeling a stretch in your lats, even when the weight stack is at the bottom.
•Pull the handle towards your upper abdominals, while squeezing your shoulder blades back and down.
•Your chest should stick out, sitting upright and not leaning back.
•Control the weight back to the start, again feeling the stretch in your lats.
UPPER BACK DEVELOPMENT
Bent-over rows
Purpose
To develop and thicken the upper back.
Action
•Stand with your feet hip-width apart and your knees slightly bent.
•Grasp the bar with a wide and overhand grip.
•Bend forwards so your upper body is between 45° and parallel with the floor.
•Allow the bar to hang in front of your shin bones, with your head and back straight.
•Lift the bar up towards the upper abdominals/diaphragm.
•Keep your elbows close to your body, and feel your back work.
•Lower the bar back down to the start.
T-bar row (improvised)
Purpose
Thickens your outer and upper back.
Action
•Straddle the bar, keeping your feet hip-width apart.
•Slightly bend your knees, bend forwards to 45° keeping a flat back, and take hold of the weight.
•Without changing position, lift the weight up to your lower pectoral before lowering it back down to get a full stretch.
•Remember, if you feel it in your lower back or legs you will need to take off some plates to isolate the upper back.
Reverse shrug
Purpose
To strengthen your lower trapezius. Excellent for office workers.
Action
•Place the weight on a squat rack.
•Face away from the bar, then back into and grasp the bar with your palms facing away (overhand grip).
•To begin, lift bar, rotate your shoulder blades back and down in one motion and squeeze, while sticking your chest out.
•Remember, the movement is very small and you should not feel anything in your upper traps.
•Return by allowing your arms to rotate forwards.
WIDEN YOUR BACK/LATS
Lat pull-downs
Purpose
To develop the bulk of your back and widen your upper lats.
Action
•Hold the bar with a wide overhand grip.
•Sit on the bench, with your knees/feet under the supports.
•While sticking out your chest and leaning backwards 5–10°, pull the bar down, squeezing your shoulder blades back and down while leading with your elbows until the bar is at the top of your chest in alignment with your collar bone.
•Allow your arms to extend back to the start under control before repeating.
DEVELOPING LOWER LATS AND LOWER BACK
Close grip pull-downs
Purpose
To develop the lower lats.
Action
•Hold the bar with a close overhand grip.
•Sit on the bench, with your knees/feet under the supports.
•While puffing out your chest, pull the bar down with your elbows pulling back to the top of your chest.
•Allow your arms to extend back to the start under control.
Single arm cable row
Purpose
To develop your lower lats using the full range of motion.
Action
•Use a floor-level pulley.
•Take hold of the handle and stand in a balanced position with the opposite leg forwards.
•Begin with your arm fully outstretched in front of you, palm down.
•Pull the handle while twisting your hand to face up.
•Pull your elbow back as far as possible.
•Extend your arm back out in front while twisting your hand palm down to feel the stretch in your lats.
LOWER BACK
Dorsal raise
Purpose
To strengthen the spinae erector (lower back).
Action
•Lie face down, with your whole body touching the floor.
•Arm placement varies. Easy – arms by your side; medium – fingers on temples; hard – arms straight out in front.
•Raise your chest off the floor using your lower back.
•Remember to keep your hips and feet on the floor at all times.
•Lower yourself back down and repeat.
SHOULDER MUSCLES
See the image here and take note of the muscles of the shoulders:
•Triceps
•Deltoid
ANTERIOR AND MEDIAL DELTOIDS
Military press
Purpose
Bulks and thickens the anterior and medial deltoids.
Action
•Perform from a standing or seated position (seated is more challenging).
•Grasp the bar with an overhand grip, and hold it in alignment with your collar bone/shoulder with elbows tucked in.
•Press the bar straight up overhead, until your arms are straight but not locked out.
•Lower the weight under control to the start position.
Arnold press
Purpose
Develops the anterior and medial deltoids.
Action
•From a standing or seated position, hold the dumbbells with your palms turned towards you.
•As you begin to press up, turn your arm and palms out in a smooth motion, while pushing your arms up until they are almost locked out.
•Once at the top pause for a second.
•Return by lowering the weight and rotating your palms back to the starting position.
Dumbbell press
Purpose
To develop anterior and medial deltoids, and give more range of motion than the military press.
Action
•Perform from a standing or seated position (seated is more challenging).
•Grasp the dumbbell, with palms facing forwards and in alignment with your collar bone/shoulder with elbows tucked in.
•Press the dumbbells straight up overhead until the weights almost touch at the top, and with your arms straight but not locked out.
•Lower the weight under control to the start position.
Upright rows
Purpose
Develops separation between deltoids and pectorals. Works the upper trapezius and anterior deltoids, while strengthening your shoulder girdle.
Action
•Stand with your legs hip-width apart and grasp the bar with an overhand grip, with a gap of 10–20cm between your hands.
•Lift the bar up towards your chin.
•Pause and then lower under control keeping the weight close to your body.
Front arm raises
Purpose
To develop the anterior deltoid.
Action
•Perform from a standing or seated position.
•Grasp the weight in your hand, and lift one hand up in a large arch until the weight is higher than your head.
•Make sure the weight passes in front of your face to maximise the anterior deltoid.
•Lower the weight smoothly and under control.
Lateral raise
Purpose
To develop the medial deltoids.
Action
•Hold the dumbbells in each hand, with the weights together and in front of you, and palms facing each other.
•Feet should be hip-width apart, and arms slightly bent and leaning partially forwards.
•Raise the weights up and out, leading with your elbow.
•Bring the weight slightly higher than your shoulder, while making sure the weight doesn't go higher than the elbow.
•Lower slowly and keeping control until the weight touches at the bottom, before the next repetition.
REAR DELTOID
Bent-over lat raise
Purpose
To develop the rear deltoids.
Action
•Hold the dumbbells in each hand, with the weights together and to the front of you, and palms facing each other.
•Feet should be hip-width apart, and arms slightly bent.
•Lean forwards at the waist to about 45°, while keeping a straight back.
•Lift the weights to either side of your head, remembering not to allow them to go behind your shoulders.
•To accentuate the rear deltoids, twist your hands so the thumb ends up lower than your little finger.
•Lower the weight under control and repeat.
Arm haulers
Purpose
To work all of your deltoids, especially the rear deltoid.
Action
•Lie face down, with your back slightly arched.
•Start with your arm straight and above your head.
•Bring your arms directly down to your side.
•Remember, your arms or hands should not to touch the ground.
•Bring your arms back up to the top and repeat, always keeping your feet on the ground.
ALL-OVER SHOULDER
7-way kettle bell raises
Purpose
To work all of your deltoids.
Action
•Hold the kettle bell in one hand, palm facing you.
•Hold the weight to your side with a slight bend in your elbow.
1.Using the weight as a momentum, raise your arm diagonally to the front, across your body, so the weight comes into alignment with the opposing shoulder.
2.Front arm raise.
3.Arm raise to the front, which is 45° out to your side. Allow the weight to swing all the way through behind you.
4.Lat raise.
5.Arm raise behind you, 45° out to your side of the body. Raise as high as comfortable, with your palm facing diagonally forwards towards your body. Remember to swing the weight slightly in front of you.
6.Rear lat raise, palms facing forwards.
7.With your palm facing back and towards your body, raise the weight diagonally behind you, squeezing your shoulder blade, and trying to feel your rear deltoid.
ARMS: BICEPS MUSCLES
See the image here and take note of the following arm muscles:
•Biceps
•Deltoid
•Pectoralis major
•Triceps
BICEPS SIZE AND SHAPE
Arm curl (Olympic bar)
Purpose
To develop the mass and overall size of the biceps.
Action
•Stand with your back straight, and your feet hip-width apart.
•Grasp the bar with an underhand grip, with your hands shoulder-width apart.
•Let the bar hang in front of you with your arms straight.
•Curl the bar in an arch that goes up and out, bringing it as high as is comfortable.
•Keep your elbows close and pivoted to the side of your body.
•Contract the biceps at the top before lowering the weight back down under control to the start.
•A narrow grip mainly works the outer biceps (long head).
•A wide grip mainly works the inner biceps (short head).
Dumbbell arm curl
Purpose
Allows you to concentrate on the development of the individual biceps.
Action
•Stand with your back straight and your feet hip-width apart.
•Grasp the dumbbells with an underhand grip, with your hands shoulder-width apart facing away from the body.
•Let the dumbbells hang in front of you, with your arms straight.
•Curl the dumbbells in an arch that goes up and out, bringing it as high as is comfortable.
•Keep your elbows close and pivoted to the side of your body.
•Contract the biceps at the top before lowering the weight back down under control to the start.
Supinated curl
Purpose
Develops the size and shape of the biceps.
Action
•Stand with your back straight and your feet hip-width apart.
•Grasp the dumbbell with an underhand grip, with your hands facing your body shoulder-width apart.
•Curl one dumbbell in an arch, while twisting your wrist so your palm ends up facing you.
•Keep your elbows close and pivoted to the side of your body.
•Contract the biceps at the top before lowering and twisting the weight back down under control to the start.
HEIGHT OF BICEPS
Cable arm curl
Purpose
Develops the shape and height of biceps.
Action
•Stand with your back straight and your feet hip-width apart.
•Grasp the bar from the lower pulley, with an underhand grip and your hands shoulder-width apart, facing away from the body.
•Allow your biceps to stretch, while being straight.
•Curl the bar in an arch that goes up and out, bringing it as high as is comfortable.
•Keep your elbows close and pivoted to the side of your body.
•Contract the biceps at the top before lowering the weight back down under control to the start.
Incline dumbbell curls
Purpose
Develops the mass of the biceps and gives you a greater range of motion.
Action
•Place the bench at an incline angle of 45°.
•Lie on the bench, with your feet flat on the floor.
•Grasp the dumbbells with an underhand grip, and your palms facing in towards your body.
•Keep your arms extended and your elbows forwards.
•Curl the weights up to your deltoid in an arch, while twisting your wrists so your palms end up facing you.
•Contract the biceps at the top before lowering the weights back down under control to the start.
ARMS: TRICEPS AND FOREARM MUSCLES
See the image here and take note of the triceps and deltoid muscles of the upper arm and shoulder.
DEVELOP ALL THREE HEADS
Triceps press-downs
Purpose
To develop the whole triceps.
Action
•Stand facing the machine, with your feet shoulder-width apart and back straight.
•Take hold of the bar from the upper pulley, with an overhand grip and your hands 10–20cm apart.
•Press the bar down towards your thighs as far as possible, while keeping your elbows tucked into your sides.
•Contract your triceps at the bottom, and then allow the bar to come back up to the top.
•Change the attachments and hand placements to work all the triceps heads.
•Medial head of triceps – reverse grip triceps press-down with bar.
•Lateral head of triceps – rope triceps press-down.
•Long head of triceps – overhead press with back to machine.
Triceps kickbacks
Purpose
To develop the whole triceps.
Action
•Hold one dumbbell with an overhand grip.
•Stand with one foot in front of the other.
•Place your free hand on your knee, or rest the free hand on a bench with the same hand and leg on the bench for stability.
•Keeping your back straight and leaning forwards from your waist, bend your elbow and raise it back to about shoulder height.
•Allow the weight to hang below your elbow.
•Keeping your elbow tucked into your side, raise the weight so your arm seems to be parallel with the floor.
•Squeeze at the top for the full benefits before allowing the weight to come back to the start.
•Make sure your upper arm doesn't move during the action.
Skull crusher
Purpose
To develop the triceps.
Action
•Lie on the bench, with your head all the way down to the end.
•Grasp the bar with an overhand grip, approximately 12–24cm apart.
•Press the weight up above your pectorals until your arms are straight out in front of you.
•Keeping your elbows stationary, lower the bar past your forehead, and then pause before pressing it straight back up, but this time with the weight just above your head when fully extended. This keeps constant tension on your triceps.
Bench dips
Purpose
To develop the thickness of the triceps.
Action
•Suspend yourself between two benches or chairs, with your feet on one and the heels of your hands on the other.
•Your hands should be shoulder-width apart and facing forwards.
•Keeping your arms straight, lower yourself to the floor while keeping upright and your back close to the bench.
•Once at the bottom press back up, and once at the top contract your triceps as much as possible to get the full benefits.
EMPHASIS ON LATERAL HEAD
Rope triceps press-down
Purpose
To develop all three heads of the triceps, especially the lateral head.
Action
•Stand facing the machine, with your feet shoulder-width apart and back straight.
•Take hold of the rope from the upper pulley, with your hands in front of you and facing each other.
•Pull the rope down and out past your thighs as far as possible, while keeping your elbows tucked into your side.
•Squeeze your triceps at the bottom as hard as possible, and then allow the bar to come back up to the top, bringing your arms back to the front.
Single arm pull-downs
Purpose
Develops the horseshoe shape, and isolates the triceps (especially the lateral head).
Action
•Stand facing the machine, with your feet shoulder-width apart and back straight.
•Take hold of the handle from the upper pulley, holding the handle with a reverse underhand grip.
•Extend the handle down as far as possible towards your thigh, while keeping your elbows tucked into your side.
•Squeeze your triceps at the bottom as hard as possible, and then allow the bar to come back up to the top, bringing your arm back to the front.
LEG MUSCLES
See the image here and take note of the muscles of the legs and backside:
•Glutus maximus
•Quadriceps
•Rectus femoris
•Vastus lateralis
•Vastus medialis
•Hamstring
•Biceps femoris
•Semimembranosus
•Semitendinosus
•Gastrocnemius
•Soleus
QUADRICEPS
Squats (compound)
Purpose
To develop mass and strength in all four heads of the quadriceps, and strengthen your glutes.
Action
•With the barbell resting on a rack, stand under the bar and place it on to the trapezius.
•Hold on to the bar, with your hands at a comfortable width and in an overhand position.
•Lift the bar off the rack and step forwards, clear of the rack.
•Your feet should be shoulder-width apart, and toes naturally facing slightly outwards.
•Keeping your head up and back straight, bend at the knees and forwards from the hips.
•Try to remember to stick your glutes out on the way down, to help keep a straight back (as if you are about to sit down).
•When your thighs are horizontal with the floor or slightly below, push yourself back up to the starting position through your feet.
•Finish by walking the bar back on to the rack.
•Medial heads – feet facing out in squats.
•Lateral heads – narrow-stance squats.
•Medial heads and inner thighs – wide-stance squats.
Squat jumps
Purpose
To build muscular endurance and develop all four quadriceps and glutes.
Action
•Hold the dumbbells down by your side, with your hands in an overhand position.
•Your feet should be shoulder-width apart, and toes naturally facing slightly outwards.
•Keeping your head up and back straight, bend at the knees and forwards from the hips.
•Try to remember to stick your glutes out on the way down, to help keep a straight back.
•When your thighs are horizontal with the floor or slightly below, push yourself back up and through into a jump, keeping the weights besides you.
•As soon as you land start the repetition.
Bosu squats
Purpose
To build muscular endurance, balance and develop all four quadriceps and glutes.
Action
•Hold the dumbbells down by your side, with your hands in an overhand position.
•Stand on the bosu (up or down), with your feet shoulder-width apart (or whatever the bosu allows), and your toes naturally facing slightly outwards.
•Keeping your head up and back straight, bend at the knees and forwards from the hips.
•Try to remember to stick your glutes out on the way down, to help keep a straight back.
•When your thighs are horizontal with the floor or slightly below, push yourself back up to the starting position.
Single side squats
Purpose
To develop the quadriceps.
Action
•Hold the dumbbells down by your side, with your hands in an overhand position.
•Stand with one leg up on a step box and the other flat on the floor.
•Your feet should be slightly wider than shoulder-width apart, and your toes naturally facing slightly outwards.
•Keeping your head up and back straight, bend at the knees and forwards from the hips.
•Allow all your weight to be on the leg that is flat on the floor, while the other is for balance.
•Try to remember to stick your glutes out on the way down, to help keep a straight back.
•When your thigh is horizontal with the floor or slightly below, push yourself back up to the start.
Front squats
Purpose
To develop the quadriceps and the lateral quadriceps.
Action
•With the barbell resting on a rack, face the barbell and keep the bar above your arms.
•With your arms in front, cross your arms and cross your elbows.
•Grasp the bar so it sits across the top of your shoulders and chest.
•Lift the bar off the rack and step backwards, clear of the rack.
•Stand with your feet shoulder-width apart, and toes naturally facing slightly outwards.
•Keeping your head up and back straight, bend at the knees and forwards from the hips.
•Try to remember to stick your glutes out on the way down, to help keep a straight back.
•When your thighs are horizontal with the floor or slightly below, push yourself back up to the starting position through your feet.
•Finish by walking the bar back on to the rack.
Sissy squats
Purpose
To isolate the lower quadriceps.
Action
•Stand upright, holding on to either a bench or rack.
•Keep your feet hip-width apart, bend your knees, and raise yourself on your toes.
•Allow your body to slowly drop towards the floor, pushing your hips and knees forwards.
•At the same time you should be tilting your head and shoulders back to keep balance.
•Go as low as is comfortable, before straightening your legs and coming back to the start.
•In the standing position, flex your quadriceps as hard as possible before doing your next repetition.
GLUTES AND QUADS
Lunges (static)
Purpose
Develops the glutes and quadriceps.
Action
•With the barbell resting on a rack, stand under the bar and place it on to the trapezius.
•Hold on to the bar with your hands at a comfortable width and in an overhand position.
•Lift the bar off the rack and step forwards, clear of the rack.
•Keeping your trunk straight, head up and chest out, take a lunge forwards with your leading leg.
•The lunge should be long enough so that your trailing leg is almost straight.
•From this starting position bend your front knee, ensuring your front knee remains behind your toes and your trailing knee goes towards the ground.
•Push yourself back up with your leading leg.
•From this static position, repeat for the number of repetitions with this leg, and then swap to your other leg.
Bosu lunge (static)
Purpose
Develops the quadriceps and glutes, while improving balance.
Action
•Perform with or without a dumbbell (hold on to the dumbbells with palms facing your body).
•Keeping your trunk straight, head up and chest out, take a lunge forwards with your leading leg on the bosu, either way round.
•The lunge should be long enough so that your trailing leg is almost straight.
•From this starting position bend your front knee, ensuring your front knee remains behind your toes and your trailing knee goes towards the ground.
•Push yourself back up with your leading leg.
•From this static position, repeat for the number of repetitions with this one leg, and then swap to your other leg.
Lunges
Purpose
Develops the glutes and quadriceps.
Action
•With the barbell resting on a rack, stand under the bar and place it on to the trapezius. If using dumbbells, hold the weight next to your body, with palms facing in.
•Hold on to the bar with your hands at a comfortable width, and in an overhand position.
•Lift bar off the rack and step forwards, clear of the rack.
•Keeping your trunk straight, head up and chest out, take a lunge forwards with your leading leg.
•The lunge should be long enough so that your trailing leg is almost straight.
•Bend your front knee, ensuring your leading knee remains behind your toes and your trailing knee goes towards the ground.
•Push yourself back up to the standing position with your leading leg, so that your feet go hip-width apart
•Repeat for the number of repetitions with the same leg, and then swap to your other leg.
Standing glute extensions
Purpose
To isolate and firm the glutes.
Action
•Stand facing a wall, with both arms on the wall for support.
•Keeping your pelvis forwards, extend your leg backwards from your hips with your knee slightly bent.
•Squeeze your gluteus muscle as hard as possible at the top of the movement, then return to the start.
Glute extensions
Purpose
To isolate and firm the glutes.
Action
•While on all fours, kneel on one leg and bring the other towards your chest, while leaning on your hands with your arms extended.
•Extend your leg backwards from your hips, leading with your foot.
•You can have your leg straight, but I prefer to keep my knee bent to hit the glutes even more.
•Squeeze at the top of the movement to get the most out of the glute extension, before returning your leg all the way through to your chest again.
•Repeat for the specific number of repetitions, before changing to your other leg.
Dirty dogs
Purpose
To develop your gluteus medius and deeper gluteal muscles.
Action
•While on all fours, kneel on one leg and lean on your hands with your arms extended.
•Keep your leg in the bent position, and raise your leg up to your side from your hip.
•You should squeeze at the top and feel the burn on the side of your gluteals.
•Lower back down and repeat.
Standing hip abduction
Purpose
To develop your gluteus medius and deeper gluteal muscles.
Action
•Stand facing a wall, with both arms on the wall for support, or if you have good balance stand as in the picture with your hands on your hips.
•Keeping your pelvis forwards, extend your leg backwards at a 45° angle from your hips, and with your knee slightly bent.
•Squeeze your gluteal muscles as hard as possible at the top of the movement, then return to the start.
HAMSTRINGS
Stiff leg deadlifts
Purpose
To develop the hamstrings.
Action
•Place the barbell on the floor in front of you.
•With legs hip-width apart, bend your knees and lean forwards from the hips to grasp the bar.
•Grasp the bar with a medium to wide grip, using an overhand grip with one hand and an underhand grip with the other.
•Keep your abdominal muscles contracted and back in a neutral position to protect from the strain.
•Lift by driving with your legs first, and then straighten up until you are standing upright.
•Push your chest out and shoulders back.
•Lower the weight by leaning forwards from the hips, keeping your legs as straight as comfortable, but making sure your knees are not locked out.
•At the bottom of the movement you should feel a stretch in your hamstrings before returning to the top. Repeat for the sets and reps specified.
CALVES
Standing calf raises
Purpose
To develop the mass of the calves.
Action
•Stand either on the floor or on a block.
•With the barbell at knee height on the rack, take hold of it with an underhand grip for one hand and an overhand grip for the other.
•If on a block, lower your heels to the floor, stretching your calves.
•Keeping your knees slightly bent, raise up on to your tip-toes and flex as much as possible.
•Pause for a second, then return under control either to the floor or, if on a block, all the way down to a big stretch.
•Medial head of the gastrocnemius – toes turned out.
•Lateral head of the gastrocnemius – toes turned in.
ABDOMINAL MUSCLES
See the image here and take note of the abdominal muscles:
•Rectus abdominis
•Obliques
ABDOMINALS
Full sit-ups
Purpose
To work the rectus abdominis and hip flexors.
Action
•Lie on your back with your knees bent and together, and your feet, back and head flat on the floor.
•Hand position varies the difficulty: easy – arms across your body; intermediate – fingers by your temples; hard – arms straight and directly above your head.
•Curl your body off the ground with your head first, then shoulders, upper back, and finally your lower back.
•All the time you should be thinking of sucking your navel (belly button) into the ground.
•Once at the top pause, then return back to the start, but this time don't pause at the bottom.
V sit-ups
Purpose
To work your upper and lower abdominals.
Action
•Lie on your back with your legs at a 35° angle, off the floor and together.
•Make sure your back and head are flat on the floor, and your arms straight out overhead.
•Simultaneously curl your upper body and lower body off the ground together.
•Upper body – raise your head first then shoulders, and finally your upper back and your arms following above your head.
•Lower body – raise your legs from 35° to approximately 80°, while keeping them straight and together.
•All the time you should be thinking of sucking your navel (belly button) into the ground.
•Once at the top pause, then return back to the start, but this time don't pause at the bottom.
Incline sit-ups
Purpose
These put greater emphasis on your abdominals and hip flexors than a regular full sit-up.
Action
•Place the bench at a decline of approximately 45°.
•Hook your feet under the pads, and lie on your back with your knees bent and together if possible.
•Position your feet, back and head flat on the floor.
•Hand position varies the difficulty: easy – arms across your body; intermediate – fingers by your temples; hard – arms straight and directly above your head.
•Curl your body off the ground with your head first, then shoulders, upper back, and finally your lower back.
•All the time you should be thinking of sucking your navel (belly button) into the ground.
•Once at the top pause, then return back to the start, but this time don't pause at the bottom.
Plank
Purpose
To strengthen the core muscles.
Action
•Lie face down, supporting yourself on your forearms and toes.
•To start, raise your body off the ground so all your body weight is being placed on to your toes and forearms.
•Make sure your body is straight and flat and tighten your abdominals, obliques and lower back.
•Hold in this position for the time required, before returning back down.
UPPER ABDOMINALS
Half sit-ups
Purpose
To work the upper abdominals.
Action
•Lie on your back with your knees bent and together.
•Feet, back and head flat on the floor.
•Hand position varies the difficulty: easy – arms across your body; intermediate – fingers by your temples; hard – arms straight and directly above your head.
•Curl your body off the ground with your head first, then shoulders, and finally your upper back.
•All the time you should be thinking of sucking your navel (belly button) into the ground.
•Once at the top pause, then return back to the start, but this time don't pause at the bottom.
Crunches
Purpose
Emphasises the upper abdominals.
Action
•Lie on your back, legs either in the air or resting on a bench.
•Keep your knees bent and together, with your back and head flat on the floor.
•Hand position varies the difficulty: easy – arms across your body; intermediate – fingers by your temples; hard – arms straight and directly above your head.
LOWER ABDOMINALS
Reverse crunch
Purpose
To strengthen and develop your lower abdominals.
Action
•Lie on your back with your legs in the air.
•Keep your knees bent and together, with your back and head flat on the floor.
•Place your hands by your side.
•Curl your lower back and glutes off the ground. All the time you should be thinking of sucking your navel (belly button) into the ground.
•Once your knees are by your chest pause, then return back to the start, but this time don't pause at the start.
Leg levers
Purpose
To strengthen and develop your lower abdominals.
Action
•Lie on your back with your legs together and straight.
•Keeping your back and head flat on the floor, place your arms to your side for balance.
•Keeping your feet about 10cm off the floor, raise your legs up and out in a wide arch up to 80°.
•All the time you should be thinking of sucking your navel (belly button) into the ground.
•Once at the top pause, then return slowly back to the start, but this time don't pause at the bottom.
•Note that when you lower your legs and your lower back starts to arch off the floor, it is at this point you raise your legs back up to top. This stops any involvement with your lower back.
Reverse curls
Purpose
To strengthen your lower abdominals.
Action
•Lie on your back with your legs together and straight.
•Keeping your back and head flat on the floor, place your palms under your glutes/sacrum, face down making a triangular shape with your hands, with index fingers and thumbs touching.
•Raise your legs to start at a 90° angle in the air.
•Curl your lower abdominals, so your legs end up going up and towards you in a smooth diagonal motion.
•This is a small action – when you get it right you will feel a burning sensation from your navel (belly button) and below.
•All the time you should be thinking of sucking your navel (belly button) into the ground.
•Once at the top pause, then return slowly back to the start, but this time don't pause at the bottom.
OBLIQUES
Oblique side crunches
Purpose
To strengthen the obliques.
Action
•Lie on one side, with your upper body resting on to the forearm and the lower body, hips, legs and feet in contact with the ground.
•Place your free hand either by your side or in front of you for balance.
•Raise your whole body off the ground, while supporting yourself on the side of your feet and forearm.
•Hold your body straight, almost like a side plank.
•Once in this position, raise your hip in the air by concentrating on contracting the oblique nearest the ground.
•Hold and flex, before lowering back down to the side plank position.
Heel taps
Purpose
To work the obliques.
Action
•Lie on your back with your knees bent and together.
•Place your feet, back and head flat on the floor.
•Put your arms by your side and lift your head off the ground slightly.
•Crunch your body and arm towards one heel, squeezing your oblique.
•To complete a full repetition, move back to the centre, over to the other side, and back to the centre again.
•All the time you should be thinking of sucking your navel (belly button) into the ground.
Jumping oblique twists
Purpose
Tighten and work obliques.
Action
•Start with your feet hip-width apart.
•Twist your lower torso to one side while trying to keep your upper body still.
•Twist your lower torso all the way round to the other side.
OTHER EXERCISES
Burpees
Purpose
To condition and develop muscular endurance and strength in your whole body.
Action
•Start with your feet shoulder-width apart and ready to move into a squat position.
•Squat down and place your hands on the floor in front of you.
•Kick your feet back into a press-up position, while performing a regular press-up.
•On the way up from the press-up, immediately return to your feet in the squat position.
•Leap as high as possible, before returning back into the squat position for the next repetition.
Squat thrusts
Purpose
To build muscular endurance in your legs.
Action
•Start with your feet shoulder-width apart, and ready to move into a squat position.
•Squat down, and place your hands on the floor in front of you.
•Kick your feet back into a press-up position.
•While in this position, bring your knees up as high as you can towards your chest.
•Return your feet back out straight to the press-up position. This is one repetition.
•Repeat for the specified number of repetitions, before returning to your feet.
Alternate squat thrusts
Purpose
To build muscular endurance in your legs.
Action
•Start with your feet shoulder-width apart, and ready to move into a squat position.
•Squat down and place your hands on the floor in front of you.
•Kick your feet back into a press-up position.
•Stay in this position. Keep one leg out straight while you bring your other knee up as high as you can towards your chest.
•Then alternate your legs over, so the leg that was straight is now up by your chest and the other leg is out straight. Once both your knees have been up to your chest once, this counts as one repetition.
•Once you have finished the repetitions specified, return your feet out straight behind you and squat thrust up and on to your feet.
Frog hops
Purpose
To develop muscular strength and endurance in your lower legs.
Action
•Start from a squatting position, with your feet shoulder-width apart.
•Jump forwards as far and as high as you can, landing on both feet.
•Pause for a second, and then repeat for the specified number of repetitions.
Jump overs
Purpose
To develop muscular strength and endurance in your lower legs.
Action
•Start with your feet hip-width apart, and next to a step box or an object approximately 45cm high.
•Jump over the object to the other side with your feet together and immediately back after touching the ground.
•Repeat for the specified number of repetitions.
Wide squat thrusts
Purpose
To build muscular endurance in your adductors and abductors.
Action
•Start with your feet shoulder-width apart and ready to move into a squat position.
•Squat down and place your hands on the floor in front of you.
•Kick your feet back into a press-up position.
•While in this position, abduct your legs out to the side as far as possible, before adducting your feet together again.
•Repeat for the specified number of repetitions, before returning to your feet.
Star jumps
Purpose
Improves muscular endurance, fitness and coordination.
Action
•Stand with your feet shoulder-width apart, with your arms by your side.
•As you jump, raise your arms up to the side (shoulder height) and abduct your legs to the side as far as comfortable, then you will land in the position of a star.
•Jump back from that position to the start and repeat.
Spotty dogs
Purpose
Improves muscular endurance, fitness and coordination.
Action
•Stand with one foot forwards (leading leg), with the same-side arm out in front of you at shoulder height.
•Jump into the air so you swap your leading leg and arms over, so your opposite leg is now out in front.
Skipping
Purpose
Improves fitness, coordination and rhythm.
Action
•Hold on to the handles at waist height and slightly in front of you.
•As you jump, try to rotate the rope by making small rotations from your forearms, and with a little help from your wrists.
•One turn of the rope and one bounce counts as one repetition.
STEP BOX EXERCISES
STEP-UPS
Box Jumps
If you find this too much on your joints, do down, down, up, up instead.
Down, Down, Up, Up
Side Lunges
Back Lunges
BOXING EXERCISES
Alternate punches
Straight punches
Upper cuts
Wide punches
Reverse punches
WEIGHT AND RUNNING CONVERSION CHARTS
WEIGHT CONVERSION CHART
Throughout the training sessions we have used kilograms and pounds. Use the weight conversion chart below to monitor and calculate the weight you have been lifting.
**Kilograms (kg)** | **Pounds (lb)**
---|---
1 | 2.2
5 | 11
10 | 22
15 | 33
20 | 44
25 | 55
30 | 66
40 | 88
50 | 110
60 | 132
70 | 154
80 | 176
90 | 198
100 | 220
110 | 242
120 | 264
130 | 286
140 | 308
150 | 330
MINUTE/MILE CONVERSION CHART
Use the following minute/mile conversation chart to see how long it takes you to run a certain distance. I have highlighted a good pace to be aiming for.
**Miles** | 1 | 2 | 3 | 4 | 5 | 6 | 8 | 10
---|---|---|---|---|---|---|---|---
**Minutes per mile** | 6 | 12 | 18 | 24 | 30 | 36 | 48 | 60
7 | 14 | 21 | 28 | 35 | 42 | 56 | 70
8 | 16 | 24 | 32 | 40 | 48 | 64 | 80
9 | 18 | 27 | 36 | 45 | 54 | 72 | 90
10 | 20 | 30 | 40 | 50 | 60 | 80 | 100
12 | 24 | 36 | 48 | 60 | 72 | 96 | 120
15 | 30 | 45 | 60 | 75 | 90 | 120 | 150
08 RELEASE THE PRESSURE
MASSAGE AND STRETCHING
MASSAGE
Massage is one of the oldest and simplest forms of medical care used to ease pain and anxiety, and to promote good health. Massage therapy and stretching provides relaxation and relief to muscle strain and fatigue, and this contributes to our overall health and well-being.
The benefits of massage therapy are almost endless, and include physical, emotional and physiological improvements to the body.
During the 12-week programme it is worth considering having massages to help relieve muscular spasms and tension, aid in the breaking down of cellulite, boost the immune system and stimulate the lymphatic system.
Muscular massage
Uses pressure or trigger points and essential oils to work with massage to eliminate pain patterns. This approach ultimately brings balance between the musculoskeletal system and the nervous system.
Lymphatic massage
Features special pumping strokes and vibrations to enhance the flow of the lymphatic system. Lymph is a whitish coloured liquid that flows throughout the body inside lymph vessels, which collect waste and toxins that cannot be absorbed through the capillary blood vessels. The combined movement and pressure encourages the movement of lymphatic fluid. This helps the immune and lymph systems, plus any other types of oedema, to return to full health and correct working order.
Cellulite massage
Uses a distinctive technique that picks up and rolls the connective tissue, skin, fascia and adipose tissue (fat) to separate them from each other. It helps release the build-up of cellulite which is then pushed to other specific areas with special strokes, to enable a fitness regime to take effect.
Alison used cellulite and lymphatic massages on a weekly basis, which along with the fitness programme and drinking plenty of water, helped to completely change the look of her skin around the thighs and on the stomach.
Myo stretching routine
Throughout the 12-week programme I used the myo stretch, which is an hour-long stretching routine. The myo stretch encompasses and works the majority of the muscles within your body to ensure an increase in muscle strength and resistance.
There are multiple benefits to stretching, and it should not be overlooked in your daily health routine. When we stretch properly we:
•Increase our range of motion (ROM)
•Increase performance in training and exercise (power and strength)
•Improve posture
•Reduce fatigue within muscles
•Reduce any delayed onset of muscle soreness after training or exercise (DOMS)
•Develop body awareness
•Promote circulation
•Improve relaxation within tense and tight muscles
•Aids stress relief
How to stretch correctly
There is no time limit to stretching, although do remember that less is best. The gentler you are with your stretching, the more you get out of the muscles.
When you find the first part of tension in your stretch, you should feel a really small amount, as if you are just about to stretch. It should be nice and simple, and isolate the muscle you are trying to focus on without involving any others. Allow the muscle adequate time to relax and elongate (there is no time limit).
If you are bouncing in stretches, feeling sharp pain in the muscle being stretched, feeling muscle spasm or shake, or feeling a burning sensation, then you are probably stretching the muscle too hard, and most likely incorrectly. Remember, less is best.
There are different types of stretching that can improve flexibility and strength, and are an important element when creating harmony within your body.
Static stretching
This means performing a certain stretch without movement. This is when you find the first tension within the muscle and hold, without moving from that position. Once it has released, you can either move on to the next stretch or gently repeat the action.
Developmental stretching
This works in the same way at the static stretch. You find the first point of tension and hold it until the muscle relaxes and elongates. Once you feel no stretch, go slightly further into the stretch until you feel tension for the second time. Repeat up to four times.
Proprioceptive neuromusular facilitation stretching (PNF)
An advanced stretching and flexibility technique that involves both the contraction and stretching of a muscle. This stretch is best performed with a professional or training partner, although some can be tried at home. Always remember to listen to your body and take note on how to perform the PNF correctly, and do not use the PNF stretch on muscles that are weak, elongated or overstretched.
To perform PNF stretching:
•Find the first bit of tension in the stretch and hold until the tension has elongated.
•Contract the same muscle that was being stretched for 20–40 per cent of your maximum effort.
•Hold the contraction of the muscle for 12 seconds.
•Release the contraction and allow the muscle to relax for a second.
•Now find the second stretch by going further until you find the tension again. You should have noticed a greater range before feeling the stretch.
•Again, allow the stretch to relax and elongate before repeating the process.
•You can repeat this process up to three times before coming out of the stretch.
MYO STRETCH
Developmental stretch for calf (gastrocnemius) muscles
•From a press-up position, move your hand closer to your feet while raising your hips into the air.
•With your feet together, use one foot for support with the other foot flat on the floor and your legs extended straight, but not completely locked out.
•Bend the leg that is for support.
•Move your hands closer until you feel a small stretch in the calf of the foot that is flat to the ground.
•Once the stretch has elongated, move your hands closer again to your feet, or you can push your heel into the floor. You should now be feeling a stretch in the middle part of your calf muscle.
•Without dropping the position, allow your hands to go back to the starting position and repeat for the other leg. You will also be working your upper body while in this position.
•Once you have completed the stretch on the other side, move your hands back to the start, keeping in the same position. You are now ready to perform the soleus stretch.
Developmental stretch for soleus muscles
•Stay in the position of the calf stretch – with your hands out in front of you and your hips in the air.
•With your feet together, use one for support and the other almost flat on the floor, legs bent at the knee.
•Move your hands closer until you feel a small stretch in the lower calf.
•Once the stretch has elongated, move your hands closer to your feet, or you can push your heel into the floor. You should be feeling a stretch on the lower calf towards your Achilles tendon.
•Without dropping the position, allow your hands to go back to the starting position and repeat for the other leg. You will also be working your upper body while in this position.
•Once you have completed the stretch on the other side, put both feet on the floor and go back down into the press-up position.
•Sit up and sit back on to your heels. You are now ready to move on to the lower back stretch.
Static stretch for the lower back
•While sitting on your heels, reach forwards from your hip with your hands out in front of you and let your head relax.
•You should be nice and relaxed, and you might be able to feel a stretch in your lower back and latissimus dorsi.
Developmental stretch for hip flexor stretch
This is a good stretch for a lordotic posture:
•Kneel on one foot.
•If you need to, hold on to an object to help keep balance.
•Lean slightly forwards so your weight is on the front foot.
•Push your hip out forwards.
•To get more of a stretch, lean your torso slightly back in the opposite direction. You should feel a stretch in the front of your hip (iliacus, psoas major and rectus femoris).
•From this position go straight into the PNF stretch on the same leg.
PNF stretch for hamstring muscles
This is a postural stretch for flat back/sway back:
•Kneel on one knee with your other leg out in front, so your foot is flat on the floor.
•Keep your back straight while leaning forwards to keep balance (you can either balance yourself with one or both arms down to the floor).
•Sit back on to your knee.
•Try to keep your leg out in front, with a small bend in your knee.
•Tilt your buttocks up in the air to feel more of a stretch. As long as you have the stretch in your hamstrings you can now perform a PNF stretch if your muscle requires it.
•Follow the rules for performing a PNF stretch (see here).
•While in the same position, and now that the first stretch has released, you can push your foot into the ground as if you were trying to curl your heel up to your bum. You should now feel the same muscle contract that was just being stretched (if you can't feel the contraction in your hamstring, try moving until you do feel it).
•Hold the contraction at 20 per cent of your maximum effort for 12 seconds.
•Relax for one second, and then move into the stretch for a second time.
•Perform the PNF stretch two or three times. You should feel a stretch in the back of your thigh/hamstring (semimembranosus, semitendinosus and biceps femoris).
•Sit back on to both of your heels.
•Now change legs and repeat these last two stretches.
Static stretch for the lower back
•Repeat exercise from before.
Developmental stretch for quad with your knees bent
•While sitting on your heels, place your legs under your buttocks.
•Lean back, keeping your body weight on your arms.
•You should then be able to feel a stretch in the middle part of your quads.
•To feel more of a stretch, or to develop the stretch, move your hands further behind you or squeeze your glute muscles/push out your hips. You should be able to feel a stretch within the middle part of your quads (rectus femoris, vastus medialis, vastus lateralis and vastus intermedius).
•Roll over on to your front and lie face down.
PNF stretch for quad lying face down
This is a posture stretch for lordotic postures:
•Lie face down.
•Bring one foot up towards your buttock while holding on to it with the same-side arm.
•Pull the foot to your buttock to feel the stretch within the middle/upper part of the quad.
•As long as you have the stretch in your quads you can now perform a PNF stretch if your muscle requires it. Follow the rules for performing a PNF stretch (see here).
•While in the same position, and when the first stretch has released, you can push your leg out as if you are trying to straighten it. You should now feel the same muscle contract. (If you can't, try to move slightly until you feel the muscle contract.)
•Hold the contraction at 20 per cent of your maximum effort for 12 seconds.
•Relax for one second, and then move into the stretch for a second time.
•Perform the PNF stretch two or three times.
•You should be able to feel a stretch within the middle to upper portion of the quads (rectus femoris, vastus medialis, vastus lateralis and vastus intermedius).
•Once you have stretched your quad, swap your hands over so your opposite hand is on the leg being stretched.
•From this position, go straight into the static stretch for the quads on the same leg.
Static stretch for quad muscles lying down, opposite hand to opposite leg
•Lie face down.
•Bring one foot up towards your buttock, while holding on to it with the opposite arm.
•Pull the foot to your opposite buttock.
•Keep your hips on the ground. You should be able to feel a stretch on the outer part of the quad).
•Once you have finished stretching, move on to your other leg and repeat.
•Once you have finished your lying quad stretches you can relax for one or two minutes in this position.
•Roll on to your back and sit up for your hamstring stretch.
•Repeat these last two stretches on the other leg.
Developmental stretch for sitting hamstring muscles
This is a posture stretch for flat back or sway back.
•Place your arms on the ground beside you.
•Place both legs out in front of you.
•Sit with your back straight.
•Bend one knee enough so it falls to the side, while keeping your other leg straight.
•Lean forwards from the hip until you find a stretch in your hamstrings. You should now be able to feel a stretch within your hamstring muscles (semimembranosus, semitendinosus and biceps femoris).
•Once you have stretched one side, move on to the other side.
•When you have finished stretching your other leg, keep both legs out in front of you ready for the next stretch.
Developmental stretch for the wide leg adductor
•Sit with your legs straight out and wide in front of you (make sure it is as wide as is comfortable so that you don't feel a stretch on your hamstring muscles).
•Sit with a straight back.
•Lean forwards until you feel a stretch on your adductors. You should be able to feel the inside of your thighs/adductors (adductor longus, adductor brevis, adductor magnus and gracilis).
•Bring both feet into your groin, if possible with your feet together, to stretch adductors.
Developmental stretch for the sitting groin muscle
•Sit with your back straight.
•For support, hold on to your feet.
•Keep your feet together if possible, and allow your knees to drop out to the side.
•You should feel a stretch on the inside of your thighs. If not, bring your feet in towards your groin.
•You should be able to feel a stretch on the inside of your thighs/adductors (adductor longus, adductor brevis, adductor magnus, gracilis and pectineus).
•Put both of your legs out in front of you and relax your body for one or two minutes.
Static stretch for sitting glute muscle extensions
Perform this stretch if you feel pain in your lower back.
•Sit with one leg out straight, and cross the other leg over your knee.
•Turn your shoulders around so your torso is facing away from your body.
•Place one arm on to your raised knee to help you rotate even further, and your other arm out behind you to support yourself. You should be able to feel a stretch in your glute muscles (gluteus maximus, gluteus medius and gluteus minimus), as well as tensor fasciae latae and piriformis.
•Swap your legs over to stretch your other side.
•Keep your leg crossed but relaxed. Roll on to your back to stretch your deeper glute muscles.
•Change your legs over and repeat the same stretch.
Developmental stretch for glute muscles
Perform this postural stretch when suffering from sciatica (caused by your piriformis being too tight).
•Lie on your back on the floor, face up.
•Cross one leg over the other.
•Start to bring your foot down towards your buttock.
•Grasp on to the thigh (hamstrings) just under the knee.
•Pull the leg up and towards your chest. You should be able to feel a stretch in your glute muscles (piriformis, deep glute muscles and gluteus maximus).
•Stretch the other side, then relax with your feet on the ground and your knees in the air.
•Bring both knees into your chest to stretch your lower back.
•Change your legs over and repeat the stretch on the other side.
Developmental stretch for the lower back while lying down
Perform this postural stretch if you have a lordotic posture.
•Lie on your back, face up.
•Hold on to the back of both of your thighs, just underneath the knees.
•Pull your knees towards your chest, allowing your buttocks to rise off the ground. You should be able to feel a stretch in your lower back and gluteus maximus.
•Once the stretch has released, drop your feet on to the floor with knees bent and relaxed.
•Drop legs flat to the floor for the next stretch.
Static stretch for the whole body
•Lie on your back and extend your legs out straight in front of you, and your arms out straight overhead.
•Lengthen your body as much as possible by pointing your toes and pushing your arms overhead. You should be able to feel a stretch in different places of the body (including your abs, serratus anterior and lattisimus dorsi).
•Once the stretch has relaxed, bring your arms out to your side for the next stretch.
Static stretch for lying roll over
•Lie on your back.
•Keep your arms out to your side and bring your knees up, with your feet on the floor.
•Allow your knees to drop to one side and try to relax your back and hips to get the best stretch. You should be able to feel a stretch in your lower back muscles and glute muscles.
•Bring your knee back up to the centre and drop to the other side.
•Stay on your back in a relaxed position, and relax for 2–3 minutes.
•Roll on to your front for the abdominal stretch.
Static stretch for the abdominal muscles
This is a postural stretch for a flat back.
•Lie face down on the floor.
•Keep your hands in front of you, about shoulder-width apart.
•Keep your hips, legs and feet flat on the ground.
•Raise your torso off the ground until your arms are almost straight, or you feel a stretch in your abdominals.
•Hold this stretch for no longer than 10 seconds.
Static stretch for the oblique muscles
•Lie on your side, keeping your body straight.
•Make sure the leg you're resting is touching the floor.
•With your forearm resting on the floor and your other arm in front of you for support, extend your resting arm out straight so your body weight is resting on your hand instead.
•You should now feel a stretch on your side and in your oblique muscles.
•Roll onto your front, and then on to the other side, to stretch your other obliques.
•Once you have stretched your other side, roll back onto your front for the cat stretch.
Static cat stretch
•Kneel on all fours.
•Let your head fall forwards and relax.
•Arch your back and draw in your belly button. You should be able to feel a stretch in your lower back.
•Relax from your stretch, and then sit back on your heels for another lower back stretch.
Static stretch for the lower back
•Repeat exercise from here.
Development lat stretch on the floor
•Sitting on your heels, reach forwards with your hands.
•Place one arm across your body with it resting on the floor.
•Use your fingers to walk your arm diagonally away from your body to feel a stretch in your latissimus dorsi.
•Keep walking your fingers out to get a developmental stretch.
•Bring your arm back to the centre, and then swap over to the other side.
Static stretch for the biceps muscles
•Kneel on all fours.
•Turn your arms so the insides of your forearms are facing away from you, and your fingers are pointing at you.
•Keep your arms straight, and sit back towards your heels.
•Try not to put too much body weight on to your arms. You should feel a stretch on the front of the top of your arms (the biceps, and possibly on your wrist flexors).
•Sit back up on to your heels, and relax for 2–3 minutes.
Static stretch for the triceps muscles
•Sit on your heels.
•Place one hand up and behind your head, with your elbow pointing upwards.
•With your other hand (depending on your flexibility), either pull the elbow down from the top, or you can push the elbow from the front. You should be able to feel a stretch on the back of your upper arm (triceps).
•Now stand up for the final stretches – you can move around to get the blood flowing around your muscles.
•Follow the next stretches one after the other while standing.
Static stretch for wrist flexor muscles
•With one hand, hold on to the fingers of your other hand and straighten your arm so your forearm is facing upwards.
•Pull your fingers/hand towards your body. You should be able to feel a stretch on the inside of your forearm.
•Repeat this stretch on your other hand.
Static stretch for the wrist extensor muscles
•With one hand, hold on to the opposite fingers/hand and straighten your arm so your forearm is facing down.
•Pull your fingers/hand towards your body. You should be able to feel a stretch on the back of your forearm.
•Repeat this stretch on your other hand.
Static stretch for the anterior deltoid muscles
•Place your hands into the base of your back.
•Drop your shoulders forwards and raise up your chest, as if you're taking in a deep breath. You should be able to feel a stretch at the front of your shoulders (anterior deltoid).
Static stretch for the deltoid muscles
•Place one arm across the front of your body.
•You can either keep that arm straight or you can bend it to a 90° angle.
•Pull your arm in and towards the opposite arm until you feel a stretch. You should be able to feel a stretch in your shoulder, and slightly in the upper back (rear deltoid, rhomboids and trapezius).
Static stretch for the chest with hands behind the back
•Place your hands into the base of your spine.
•Bring your elbows as close together as possible and push your chest out. You should be able to feel a stretch in your chest (pectoral major, pectoral minor and anterior deltoid).
Static stretch for the chest on a wall
This is a postural stretch for the kyphotic posture:
•Stand beside a wall, with your feet shoulder-width apart.
•Bend your arm to a 90° angle at the elbow, and rest your forearm on to the wall or door frame.
•Place the same-side leg forwards.
•Turn your body and shoulders away from the bent arm until you feel a stretch in your chest (pectoral major, pectoral minor and anterior deltoid).
Static stretch for the lat muscle
•Place your feet shoulder-width apart, and extend one arm across your body in front of you.
•Reach across as far as possible with your hands, while leaning slightly forwards. The key is to try and arch the side of your back.
•You can vary this by holding on to an object or doorway (this will give you a deeper stretch into the lat muscle). You should be able to feel a stretch in the side of your back (latissimus dorsi).
Static stretch for the rhomboid muscles
•Place your hands together in front of you at about shoulder height.
•Reach forwards as far as comfortable with your hands, trying to round the middle/upper part of your back. You should be able to feel a stretch in the middle of your upper back between your shoulder blades (rhomboids).
•It's just like hugging a tree.
Static stretch for the trapezius muscles
This can sometimes help kyphotic postures if you are feeling pain in the neck.
•While looking straight ahead, allow your head (ear) to drop towards the shoulder on the same side.
•Keep your hands behind your back to get the best stretch. You should be able to feel a stretch on the top of your shoulders into your neck (trapezius, levator scapulae).
Ending the myo stretch routine
To finish the routine, stand on your tip-toes and extend your arms overhead nice and straight. You should be able to feel a stretch throughout your body, and then release. Take a little walk around to get the blood moving throughout your whole body, including moving your arms.
You have now completed the myo stretch routine and should feel relaxed, with no tension in your body.
**Note**
While every effort has been made to ensure that the content of this book is as technically accurate and as sound as possible, neither the author nor the publishers can accept responsibility for any injury or loss sustained as a result of the use of this material.
Published by Bloomsbury Publishing Plc
50 Bedford Square
London WC1B 3DP
www.bloomsbury.com
First edition 2014
This electronic edition published in 2014 by Bloomsbury Publishing Plc
Copyright © 2014 Gavin Morey and Alison Morey
ISBN (paperback): 978-1-4081-9639-7
ISBN (ePdf): 978-1-4081-9640-3
ISBN (EPUB): 978-1-4081-9641-0
All rights reserved
You may not copy, distribute, transmit, reproduce or otherwise make available this publication (or any part of it) in any form, or by any means (including without limitation electronic, digital, optical, mechanical, photocopying, printing, recording or otherwise), without the prior written permission of the publisher. Any person who does any unauthorised act in relation to this publication may be liable to criminal prosecution and civil claims for damages.
Gavin Morey and Alison Morey have asserted their rights under the Copyright, Design and Patents Act, 1988, to be identified as the authors of this work.
A CIP catalogue record for this book is available from the British Library.
To find out more about our authors and their books please visit www.bloomsbury.com where you will find extracts, author interviews and details of forthcoming events, and to be the first to hear about latest releases and special offers, sign up for our newsletters here.
Bloomsbury is a trade mark of Bloomsbury Publishing Plc
**Acknowledgements**
Cover photograph © Shutterstock
Inner photographs © the authors, except images of Alison in a black top © Grant Pritchard; images of food in chapter 6 and images before chapters 4 and and here, here and here © Shutterstock; and images in front of chapters: 1 © Wladimir Bulgar/Science Photo Library/Getty Images, 2 © Chris Gramly/Getty Images, 3 © Danita Delimont/Gallo Images/Getty Images, 5 © Joshua Hodge Photography/E+/Getty Images, and 8 © webphotographeer/E+/Getty Images Illustrations by David Gardner, except the image before chapter 7 © Shutterstock
Commissioned by Kirsty Schaper
#
1. Cover
2. Title Page
3. Contents
4. Introduction
5. 1 Healthy Lifestyle Versus Unhealthy Lifestyle
6. 2 Knowing Your Body Inside and Out
7. 3 Healthy Eating
8. 4 Training Basics and Set-Up
9. 5 Let's Get Started
10. 6 Nutrition Plans and Training Sessions
11. 7 Anatomy and Exercises
12. 8 Release the Pressure: Massage and Stretching
13. eCopyright
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Nigel Parsons, Al Jazeera (Qatar)
Nigel Parsons has been a busy man since he became md of Al Jazeera International less than two years ago. Since August 2004, he has helped build the subsidiary of the Arab news net from scratch. In a year-and-a-half, the network built its headquarters in Doha, and patched together a global distribution network of cable and satellite operators, all in an unfamiliar cultural environment. 'It has been an enormous technical challenge,' says Parsons. 'This is, far and away, the biggest challenge I've taken on and probably the last of its kind.' Nevertheless, rehearsals are now underway. Though Parsons won't say exactly when the launch is scheduled, he will say the subsidiary is 'in the final furlong.'
Nigel Parsons has been a busy man since he became MD of Al Jazeera International less than two years ago. Since August 2004, he has helped build the subsidiary of the Arab news net from scratch. In a year-and-a-half, the network built its headquarters in Doha, and patched together a global distribution network of cable and satellite operators, all in an unfamiliar cultural environment. ‘It has been an enormous technical challenge,’ says Parsons. ‘This is, far and away, the biggest challenge I’ve taken on and probably the last of its kind.’ Nevertheless, rehearsals are now underway. Though Parsons won’t say exactly when the launch is scheduled, he will say the subsidiary is ‘in the final furlong.’
And how does he imagine the controversial net – which has managed to provoke ire in both the US and parts of the Arab world – be received? ‘In most of the world, we are absolutely feted,’ says Parsons. ‘People can’t wait to see [an alternative channel]. The US has been the exception. And it’s not all negative there, either. There’s a mindset among fairly conservative people who don’t understand why an international news channel should be based in the Middle East.’ Parsons has said he hopes to reach 30 million households globally when introduced.
In Canada, Al Jazeera received the go-ahead to broadcast but, under pressure from lobby groups that argue it’s a propaganda mouthpiece for terrorists, the CRTC imposed such strict conditions on Al Jazeera that it may be difficult, if not impossible, to operate in the near future. ‘Countries that are about freedom of speech should give us a chance and judge us on our own merits,’ says Parsons.
It hasn’t been an easy path, but he wouldn’t want to be anywhere else. ‘I didn’t think about it for a heartbeat when I was offered the job,’ he says. ‘Throughout my life I’ve always been prepared to leap into the unknown. You can’t live without risk. That’s what makes life exciting.’ |
Q:
Unique tables for specific customers in MySQL
I'm currently designing a billing app that can be used for a consultant to bill their customers. I currently have 3 tables in mysql for this the database to store information. The tables are activity, customer and expenses.
In the activity table I've got activity_id, activity_name, percent_rate, hours
In the customer table I've got customer_id, and all the information on the customer
In the expense table I've got expense_id, description, cost, quantity
I'm trying to figure out how to design the database that I can keep track of the hours spent on activity per customer. I want it to be used for multiple customers, but can't figure out how to structure the database for this.
Is it best to use a foreign key like custId in the activity table?
A:
Yes.
But a lot depends on your overall structure. That's a pretty simple data model. If for instance you had something like "project", that the activities are related to, you'd put the customer id in the project table. Then again, if there were multiple customers for that activity, you'd have another table, with activity_id and customer_id in it, just to show that relationship. So, it depends on the problems you're trying to model.
|
particle_system leave
{
src = "assets/images/leaf.png"
blend_mode = alpha
gravity = 0,-100
velocity = -12.4,-20.1
spread = 86
lifetime = 0.83
lifetime_variance = 0.13
colour = 250,255,205,255
scale_affector = 1.08
size = 10.0
rotation_speed = 2
emit_rate = 4
emit_count = 2
spawn_radius = 15
spawn_offset = 64,96
} |
package org.infinispan.commons.util;
import java.util.Collection;
/**
* Adapts {@link java.util.Collection} to {@link CloseableIteratorCollection}
*
* @author Radim Vansa <rvansa@redhat.com>
*/
public class CloseableIteratorCollectionAdapter<E> implements CloseableIteratorCollection<E> {
protected final Collection<E> delegate;
public CloseableIteratorCollectionAdapter(Collection<E> delegate) {
this.delegate = delegate;
}
@Override
public int size() {
return delegate.size();
}
@Override
public boolean isEmpty() {
return delegate.isEmpty();
}
@Override
public boolean contains(Object o) {
return delegate.contains(o);
}
@Override
public CloseableIterator<E> iterator() {
return Closeables.iterator(delegate.iterator());
}
@Override
public CloseableSpliterator<E> spliterator() {
return Closeables.spliterator(delegate.spliterator());
}
@Override
public Object[] toArray() {
return delegate.toArray();
}
@Override
public <T> T[] toArray(T[] a) {
return delegate.toArray(a);
}
@Override
public boolean add(E e) {
return delegate.add(e);
}
@Override
public boolean remove(Object o) {
return delegate.remove(o);
}
@Override
public boolean containsAll(Collection<?> c) {
return delegate.containsAll(c);
}
@Override
public boolean addAll(Collection<? extends E> c) {
return delegate.addAll(c);
}
@Override
public boolean retainAll(Collection<?> c) {
return delegate.retainAll(c);
}
@Override
public boolean removeAll(Collection<?> c) {
return delegate.removeAll(c);
}
@Override
public void clear() {
delegate.clear();
}
}
|
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