Brentano-Murphy's Adventures

I recently discovered how much I love frittata's. They are similar to quiche, but a bit healthier without the pastry base. The best part is that you can throw your favorite ingredients in. Frittata's are great at anytime of the day, and makes a fantastic meal particularly  if you follow a high fat, low carb diet. Here are two recipes that I tried recently. I included a stir-fry as a side, but you can go with any veggies or salad of your choice. Bacon, Halloumi and Spinach Frittata Ingredients: 200g cut bacon * this can be replaced for any meat, for example 200g shredded chicken 250g cut spinach 100g Halloumi, cubed 1 tbsp diced garlic 2 tbsp olive oil 1 tbsp coconut oil Black Pepper 1/4 cup Parmesan + sprinkle for the top 40g (or half a wheel) feta 1 cup mozzarella 4 Eggs 1/2 cup milk or cream (I used Almond Milk) Method: Preheat oven to 200 Fry the bacon and halloumi in the coconut oil Cook the spinach in some water. Once cooked, drain the spinach

When the word ‘orienteering’ is mentioned, people associated it with orientation but not with a sport. It is correct that orientation plays a major component – it is the orientation of the map to north and the orientation of the map to correlate to the surroundings. It is more than just orientation though, it is a race against yourself, a race against others to navigate between points in the shortest time with minimalist mistakes, an adventure. Every event is different, even if it is in the same area, or you think you know the area like the freckle on your hand, but orienteering pushes this familiarity. So what is orienteering? Think of orienteering as a miniature amazing race, but without the written clues. It can be done individually or in groups. Everyone starts off at intervals, on the different courses, meaning that you don’t know how you are comparing against others until everyone on your course has finished. At the start you get a coloured map with ‘checkpoin

Stretching is probably the most skipped part of any training plan. Most people feel that when the hard part of the training is done, that they are actually finished for the day. This is not the case though.  Setting aside 5 to 10 minutes post training sessions to do stretching is sometimes more important than the training session itself; it forms an integral part of the session, meaning the session isn't actually finished until stretching has been done. Why is stretching so important?  Stretching helps improves blood flow, helping flush out toxins and lactate acid that has gathered during a hard session. Stretching helps lower the heart rate and has been shown the calm the mind.  Stretching helps reduce pain and stiffness, post session. Stretching helps improve range of motion - imagine if your body had the ability for longer strides or increased leg lift, this will result in less energy expenditure, more endurance and as a runner faster pace. Stretching helps to reduce t

Far too often I come across runners, who simply and only run - their remedy is to only run, especially if their focus is long distance. Its easier to think that the only way to improve on your running times and endurance is to run - run longer, run more hills, spend one day a week on track work etc.  Mention the word 'strength' to one of these runners and fear comes into their eyes - how will strength improve their running? Strength will make them tired and 'bulky'. They don't have the time to do strength...  Truth is, strength twice a week is easy to incorporate into any training program. Cut short one long run and substitute the last 10 -15 minutes on strength work, do a short but focused strength set after a slower run, or simply take a 'rest' day and do a strength and stretch workout instead - yes you will be missing a run, but this small change will result in massive changes in the long haul. Why Strength? Strength builds muscle and improves mu

Fat bombs are excellent if you are following a keto diet, and are struggling to meet your fat requirements or if you maybe need a fat burst before or during exercise.  I found a recipe on The Banting Chef , but it doesn't say how many blocks the recipe yields. As I was making dinner at the same time and do not have freezer space I sort of winged it with my own recipe: Ingredients:  2 x 4 blocks Mojome Sugar-Free Chocolate 80G — Cacao Nib + Rock Salt (86% Cacao) 1/2 tsp erythritol 1/4 tsp Peppermint Essence 12 tsp coconut oil melted Method: Melt 1x4 blocks chocolate with 1 tsp coconut oil and place in a small container Mix 10 tsp coconut, peppermint essence and erythritol separately and pour over chocolate Place container in freezer for about 15 minutes Melt 1x4 blocks chocolate with 1 tsp coconut oil and pour over frozen mixture in container Place container in freezer I cut this block into 4 small pieces - try to keep these pieces frozen as the coconut might me

So what is the hype around doing a juice detox? I have just completed a 3 day performance detox with One-Juice , which is packed with nitratic oxide, plant proteins and probiotics. What makes this detox great is the fact that it is aimed at athletes, by helping with anti-inflammatory and building lean muscle. My reason for juicing is that my system felt sluggish, digestion wasn't on point and I've been battling with sinus. I did the 3 day as my aim was not to lose weight, but rather just ‘reset’ my body and flush out toxins I may have gathered during the Christmas and New Years period. Its also helpful in resetting my mind to focus on healthy eating, getting out of bad habits of too much caffeine and chocolates. The first day is the hardest, not having morning coffee or dinner. The day also feels a little bit longer – it also didn't help that it was the first full day back in the office. My morning started off with a warm cup of lemon water, as prescribed, t