Keto Ice Cream Recipe, Lunging & Smelling Good

by | Dec 6, 2020 | Fat loss, Life, Nutrition | 0 comments


Happy Monday,

Hope you had a lovely weekend. Paul being part Hungarian, we celebrated St. Nicholas on Sunday. Gifts in the morning with keto pancakes (Paul and I are doing keto at the moment), following a nice roast lunch finishing with keto ice cream (recipe to follow at the bottom). 

A walk on the beach in the sunshine and plenty of fresh air to finish the afternoon. 

We got our Christmas tree over the weekend – which pretty much dominates our lounge – sooo big! But loving the smell of pine.

On to Paul’s training section.

SMART TRAINING

Over the last month we have been covering the fundamental movement patterns 

So far we have covered the Squat, Hinge, Push & Pull 

The week it’s the turn of the Lunge 

The lunge has to be both one of the most diverse exercises and one of the most effective exercises 

The lunge develops… 

  • Strong butt muscles
  • Mobility in the hips
  • Balance and stability
  • It strengthens the knees
  • Cardiovascular capacity
 
People lunge everyday, you lunge down and tie your shoelace, step over things with a long stride and even go up and down stairs and inclines.

If you have ever walked up Te Mata Peak then you have performed a variation of the lunge pattern. 

One of the keys to good lunges is getting the right progressions 

I recommend that people start with bodyweight then follow this order 

  1. Split lunges aka split squats
  2. Reverse lunges
  3. Forward lunge
  4. Forward lunges adding a twist or contralateral push or pull
  5. Side lunges or Cossack
  6. Bulgarian split lunge aka B split squats

If you have never tried Bulgarian split lunges then prepare for a whole world of DOMS (delayed onset of muscles soreness) these will leave you with sore butt muscles for days 🙂

Once you have mastered bodyweight then it’s time to start adding load. Kettlebells, dumbbells, barbells, sandbags – it’s all good. 
One of the most common lunge errors is the knee collapse pictured above. If this is you then the fix isn’t the clam exercise. Its RNT Reactive Neuromuscular Training which is a fancy way of saying tie a band around both your knee and a rack. The band should be pulling your knee inwards ”feeding the problem” your job is to keep your knee out and aligned – Your brain will soon wake up all the muscles it needs to figure out, how to hold form.

NOURISHED BY NATURE

As mentioned before Paul and I are doing keto at the moment to reset out systems. Low carb, medium protein and high good fats. We came across this recipe for a keto ice cream. We all loved it. Dairy free, gluten free, and nut free.  Don’t be put off with the avocado – we could not taste it at all. 

Raspberry and avocado ice cream (taken for Pete’s Evans – The Complete Keto Cookbook)

600g Frozen raspberries
2 avocados, halved and flesh scooped out
2 t lemon juice
1/2 t finely grated lemon zest
1 vanilla pod, split and seeds scraped (we didn’t have this so didn’t add)
3 T finely ground monk fruit / xylitol blend (we used 2 T and was plenty)

Place all ingredients into a high speed blender and whiz until smooth. Taste and add more sweetener if needed. 

You can eat straight away or freeze for an hour to firm up.

THE GOOD LIFE

With the Te Awanga Organic Farmers Market back up and running for four weeks every Wednesday from 4.30 – 7pm, (it started last week), we are now stocked up with our natural deodorant. Natural, organic ingredients with no nasties to keep you fresh all day long. Baking soda, tapioca starch, coconut oil and aromatherapy oil. 

If you would like to get yourself one, you can either head to the market this Wednesday, otherwise we are happy to bring them in to the studio – or drop in your letterbox if you would like to buy one. $15 for a container that would last you anywhere from 4-8 weeks.

That is it for today. 

Have a great Monday and see you soon,

Krystie “berry good” and Paul “lunging on” Miller

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