A delicious & nourishing winter warmer Photo by Bu00fcu015fra Yaman Serves 2 5 large raw beetroots 1 tbsp oil 1 large onion, chopped 2 garlic cloves, chopped A thumb-sized piece of ginger, peeled & grated 1 tsp ground cumin 1 tsp paprika A pinch of ground turmeric 1 tsp of thyme (fresh or dried) 2 carrots, chopped 2 celery sticks, chopped 500ml vegetable stock Coconut yoghurt, to serve Preheat the oven to 180 °. Top & tail beets.  Wrap up in foil to create a sealed parcel &

Highly effective or hopeless hype? Photo by Clem Onojeghuo What is HIIT? Intensity Aerobic vs anaerobic Endurance vs HIIT How? How often? Unless you have been living under a rock for the past few years, you will doubtless have come across HIIT training be it in the media, at your gym or over a conversation at the water cooler in between Bakeoff/Derry Girls/GameofMarbles-Housety Dragon chitchat. HIIT stands for High Intensity Interval Training and it has become the buzz workou

WHY DID THE BEAN GO TO JAIL? He was disturbing the peas! OK, enough of the Dad jokes…. I loathed baked beans growing up.  Let’s face it, the look and texture of the tinned variety is hardly enough to get your chops drooling.  Then I discovered this homemade version that, I believe, elevates the humble white bean to something utterly delish! Serves 2 large or 4 small portions Preparation: 10 minutes Cooking: 30 minutes + soaking time INGREDIENTS 400g tin of cannellini beans

ASK FOR HELP TRUST THE PROCESS DITCH THE EXCUSES ACCEPT THE OBSTACLES REMIND YOURSELF WHY Photo by Isabella Mendes When life doesn’t go the way you want it, what do you do? Do you react, blow off steam and then either carry on as before or radically change tack hoping things will improve? If this is your default response to bumps in the road it might be time to try a different approach and turn things upside-down. Instead of immediately catapulting yourself over said bump, a

5 tips to help keep your food on track. RE-FOCUS VARIETY TUNE IN INCREMENTAL CHANGE FLEXIBILITY RE-FOCUS Beware the subtle slide of daily bread and buttocks where once there was precision decision-making and hyper awareness around your food intake and energy output. Be brutally honest with yourself about your eating behaviours to see where the gaps have emerged: – larger portions? – extra snacks? – mindless eating? – less homemade meals? – the diet/blowout cycle? All of the

6 TRICKS TO GET THE MOST OUT OF YOUR TRAINING FAILSAFE RESULTS IN A NUTSHELL: Pre-training nutrition Focus Variety Post-training nutrition Recovery Tracking progress The Holy Trinity of training is pitching it hard and heavy (resistance), intense and quick (cardio) and then maximizing the recovery with rest and great nutrition. Winning the trifecta may be the target but don’t expect to score every time. We are human after all and, by that token, gloriously messy, imperfect,