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

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

Easy ways to jazz up old favourites or create new ones: Orange Dressing Salsa Verde Tomato Sauce Tempting Tahini Marinade Scrummy Satay Sauce ORANGE DRESSING Photo by Loren Castillo Finely grated zest & juice of a large orange 1 tbsp apple cider vinegar 1 tbsp olive oil 1 tsp finely grated ginger 1 tbsp wholegrain mustard salt & pepper Lob everything into a jar & shake, baby, shake! SALSA VERDE Photo by Nishant Patel Large handful tarragon Large handful flat-leaf parsley Smal

5 strategies to stop over-eating! Photo by Rakicevic Nenad Signal end of meal Brush your teeth Portion out leftovers Drink water first Reduce plate size SIGNAL THE END OF THE MEAL Photo by Mareefe Rather than hoping willpower may prevent you from over-eating, send a deliberate message to your brain by creating a new habit to signal the end of a meal. Try making peppermint tea and drinking it from your favourite cup, taking the time to savour it away from the kitchen table.

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,