Fitness
Want a full on stair climbing workout for Jacobs Ladder? One of the greatest benefits of stair climbing at Jacobs Ladder is that is can raise your heart rate, but if you want that extra kick try adding in some variations. With the extra workout station [...]
Some people may have watched the movie ‘The Way” and thought to themselves I want to know more about the Camino de Santiago! There’s something very unique about walking the Camino. Even if you hike it solo, you are never alone. Whether you do it for [...]
What Are The Benefits Of Stair Climbing If you decide to add one thing to your new years resolution or you are preparing for your upcoming fitness tour, make it stair climbing. The plyometric motion undertaken strengthens the same muscles which are used during running, squats [...]
When I told my partner, Mandy, I wanted to sign up for the 40th Paris to Versailles run for my 40th birthday she thought I was insane. Could I not just take a regular holiday like every other person? She realised as the words came out, [...]
Recently I took the JBL Reflect Contour Bluetooth Headphones out for a test drive and I have found that they out perform a lot of the other Headphones I have brought in the past, and there have been many. I am very active person and of [...]
Paris, Round Two September had arrived. We were starting to make all the preparations for our departure to Paris and I was chomping at the bit to get going. I love traveling you see. I get excited just thinking about, the art, architecture, history, and food. [...]
There was one very important thought that I drummed into my own mind on a daily basis after signing on the dotted line and committing myself to VL Fitness Essentials. This was not going to be a quick fix. I was not going to be a [...]
I can't emphasise enough how important it is to have the right piece of equipment for the activity you plan to do, hence enters the Camelbak Thermobak 3L. With enough space for 3 litres of water plus your phone, keys and wallet – you can rely [...]
The first time I took a trip to Paris, I was a little unprepared. I was a smoker, very unfit and aside from my job, I did no extra physical activity cardio or otherwise. I didn’t do any research beforehand, of what was waiting for me [...]
Yes we have one. Yes we love it. For all intense and purpose the NutriBullet is a pretty awesome piece of hardware and valuable piece in your nutrition arsenal. The idea of the NutriBullet is to destroy anything you put in it, to create smoothies, deserts, [...]
As a Naturopath, I love to help people live a life full of vitality and joy, and for men, this often involves optimising their testosterone levels. Testosterone levels in the higher end of normal are associated with better libido, better mood, less body fat and more [...]
Do you think it is time for you to tell milk to Moo-ve over but don't know which milk alternatives are best for you? Discover the pros and cons of milks from nuts, seeds, and beans—and learn how they stack up with the original. Navigating the [...]
It’s long been known that listening to music at the gym improves your workout. From improving your mood, motivating you to move, to distraction from pain, having the right tunes in your ears can make a massive difference to your workout. But did you know that […]
Diets. How does one successfully diet? How do you achieve a healthier you inside and out and keep it that way for longer than six months or, dare I say, a year before having a tune up. I’m not talking about being of normal health and [...]
The most beautiful villages in France - Top 10 Villages France has to offer The Les Plus Beaux Villages de France, or Most Beautiful Villages in France. These consists of 156 villages spread over 21 regions, that is a lot to choose from. Since there are over 32,000 villages [...]
With unrivalled views of Europe’s most iconic and spectacular locations, here’s our top 10 walks in France for 2017. So even if you’re on a budget you can still stay active and challenge yourself. Treat yourself to an exciting walking or cycling travel tour on Europe’s most celebrated tracks [...]
It turns out that all of our organs have their own individual clocks in them, meaning that the timing of your food intake can affect your weight. A recent study by Harvard University talks about how, no matter how healthily you eat, if your eating doesn’t [...]
Some pointers on how to plan healthy meals and where you are going to eat and eat regularly to help maintain and lose weight. Major meals should mainly consist of foods rich in protein combined with vegetables and no more than a handful of foods high [...]
No Time To Exercise, No Dramas We are all finding it increasingly harder to create a balance between work, family & leisure, but especially our own health & fitness. If you spend any time at all researching life hacks, you’ve probably heard of the famous Pomodoro [...]
Travelling abroad often means letting go of the day to day distractions such as electronic devices such as mobile phone & computer. Especially for those of us who have a hard time letting go and often want to stay connected. While travelling it can sometime seem like an […]
You finished your workout. Instinctively you think about protein and again find yourself eating eggs, or perhaps some chicken. It’s true. You need protein to repair your muscles but protein is more than just meat (sorry guys). It’s all about the amino acids contained in your […]
Beef jerky might be the world’s greatest portable protein and tastes awesome. But you don’t have to swerve into a convenience store every time you need a fix. If you make your own jerky, you have ultimate control over the flavour, plus homemade jerky is about half the […]
So you have decided to take a trip overseas, but before you get to overwhelmed by the allure of travel there are some things that need to be addressed. How much will my trip cost? Determining the total cost of your trip is as simple as [...]
Recently I organised to tackle the challenging Cape To Cape Walk Track. The Cape to Cape Walk Track runs for 135 kilometres along the Leeuwin-Naturaliste Ridge, between the lighthouses of Cape Naturaliste and Cape Leeuwin in the far south west of Western Australia. So over the months […]
When deciding to go on a hiking adventure it is important to make sure that your body is as prepared as it can be and the right training regime. We just need to think about what it is all about, carry a backpack over a long […]
When I thought about going for an overnight camp and then considered doing the Cape to Cape trail my biggest concern was how was I going to eat good enough whilst keeping my pack weight down. Introducing Jetboil the revolutionary new cooking system tailored specifically to […]
Electrical devices have become a major part of our everyday life, so much that we walk around with them all the time. How do we go about keeping these charged whilst we are out hiking overnight or for a longer period of time. The Goal Zero […]
Deciding upon the right equipment for any adventure tour may seem like a daunting task, you often are filled with doubt and uncertainty. Too often we find ourselves a slave to spending countless hours trolling the internet from forum to forum or review site to review [...]
I have spent some time, this winter, out and about training for an upcoming hike down the south west, and found this to be the right time to try then review the new Super Dry 16 1/4 Zip Long Sleeve Top and the new Super Dry […]
Everyone is different and from time to time we all struggle with losing weight. Sometimes it is because of inactivity or bad eating habits, but other times it could be because of a sluggish metabolism. We have 6 simple steps that you can take to boost your [...]
I recently purchased the Black Diamond Spot 200 Lumens from Mountain Designs in Perth and can't be happier. I spent more hours than I care to admit looking into headlamps for use on hikes and camping expeditions and after comparing product specs, consumer feedback and price I decided [...]
The dough of this pizza is made with cauliflower instead of flour. So the pizza is much lower in calories than regular pizzas and yet very filling and tasty. The toppings can be replaced and supplemented at will, e.g. with mushrooms, bell pepper, broccoli, low-fat ham […]
This dish does not need any additional salt as the feta cheese is very salty itself. Tomatoes are not only versatile and can be used nearly everywhere as a flavouring ingredient, they also contain performance-enhancing ingredients such as vitamin C and support the cardiovascular system. 12 min
The bitter substance contained in the radicchio perhaps is not to everyone’s taste, but this just what makes radicchio so healthy! It stimulates metabolism and digestion and strengthens your blood vessels. Beetroot is believed by many to be the healthiest food ever. It is said to […]
Fish protein is easily digestible and absorbable by the human body. We especially recommend white fish, because it has a high protein percentage combined with relatively low fat. Do not use sweet mustard, as it often contains sugar or honey 20 min
Red lentils are recommended for this dish, since other varieties do not soften quickly enough during the short cooking time, which is important to ensure that the vegetables do not lose any nutritional value through overcooking. 30 min
The oatmeal cookies are very rich in fibre due to the oats and cranberries, which will keep you saturated for a long time and provide you with long lasting energy. For an extra dose of protein, they can be easily combined with low-fat curd and eaten […]
The hazelnut balls are a perfect snack when you have sweet cravings and after training. Nevertheless, they saturate very well, as they contain a lot of fiber. They keep in the fridge for several days. Since it is not necessary to bake them, they are also […]
Dried dates are ideally suitable immediately before or after a workout to supply yourself with quickly available carbohydrates, as the dates have a high level of natural sugar. They also satisfy appetite for sweets, saturate very fast and include a wide range of minerals. The important […]
In this muesli crumbled chestnuts are used as the base instead of oatmeal. They contain complex carbohydrates that raise blood sugar levels very slowly and are long-lasting saturating. Furthermore, they contain a lot of potassium and magnesium, minerals which are important for the contraction ability of […]
This dish can be prepared with almost all kinds of seafood (e.g. prawns, shrimps, crayfish). Seafood of all kinds is a valuable source of protein. This salad tastes good both hot and cold, which makes it also suitable for preparing and take away. 30 min
Frozen vegetables are better than their reputation, because the nutrients are retained by shock freezing. They are also very convenient as you can buy them in larger amounts, keep in the freezer and take out whenever you need them. This recipe does not need any additional […]
Pumpkin seed oil does not only taste wonderfully, but is also very high in quality, as it consists of mostly unsaturated fatty acids. Since it is relatively heat- and light-sensitive, it should be stored in the refrigerator and only be used cold in salads and dressings. […]
Crayfish like most other seafood is very rich in protein and very low in fat. If crayfish is not available, the salad can also be prepared with all other kinds of seafood. Cilantro scores with its digestive, anti-spasmodic and anti-inflammatory effects, while crayfish and palmhearts are […]
Pan dishes are very convenient as they can easily be prepared in advance and stored or taken away. If you want to save a little preparation time, buy pre-cut turkey or chicken breast. 10 min
Chickpeas are very popular in oriental countries, where they often are used an alternative to usual side dishes like bread and potatoes. With their high fiber content they saturate quickly and for a long time. Additionally, they have a very high amount of protein, calcium and […]
Walnut oil has an optimum composition of saturated and unsaturated fatty acid and especially a high percentage of omega 3 fatty acids. In order not to destroy this fatty acids, walnut oil should only be used cold on salads and dressings and never be heated. Since […]
Pak Choi is a native asian cabbage, which is now available almost anywhere in the world. Alternatively, you can use its close relative the Chinese cabbage. Pak choi and Chinese cabbage rather resemble salad than Cabbage, in terms of texture and taste. Since both are relatively […]
Hard training promotes oxidative stress, which is harmful to the bodies cells. The ingredients of pomegranates act as antioxidants and help reduce this stress – thus strengthen the cells. They also have anti-inflammatory effects and help to regulate blood lipid levels. This dish is suitable for […]
Red cabbage is full of minerals and vitamins – particularly vitamin k – which is especially important for healthy bones. In times of high physical stress, it is not only important to strengthen your muscles, but also your bones. Additionally, cabbage is very high in fiber, […]
Romanesco is related to the regular cauliflower. Unfortunately it is not commonly known, but it has a lot of nutrients and vitamins and is easily digestible. You can prepare all cauliflower dishes with romanesco and vice versa. This dish is a suitable addition to the other […]
Goat cheese and walnuts are known for their high amount of protein. Additionally, walnuts are rich in valuable Omega-3 fatty acids, which have a positive effect on the cardiovascular system. Because goat cheese has a quite high percentage of fat and fat-reduced goat cheese is hard […]
Parmesan cheese contains a relatively high percentage of salt, which is why no additional salt is required in this dish. The juice which comes out of the lemon while baking, activates the stomach and bowel function. This helps stimulating your metabolism. 40 min
Feta or sheep’s cheese does not only have a lot of valuable protein, it is also higher in calcium than cheese made out of a cow’s milk. Calcium strengthens the bones and the nervous system and thus has a positive effect on your performance during training. […]
Basil is not only an extremely aromatic herb, its contents also stimulate the blood flow and the cellular metabolism. It also has a positive influence on the respiratory passages. 35 min
Mustard oil has positive effects on digestion and the cardiovascular system, which will influence your performance during sport. Mustard is thus the perfect add-on to a high-protein dish such as this one. Do not use sweet mustard, as it usually contains sugar or honey. 15 min
Many people do not eat beans because they expect undesirable side effects. Potted beans can be eaten without any concern though, as the fluid or sauce they are potted in, as well as the added seasoning, prevent these effects. That is why potted beans should not […]
Root vegetables such as parsley and parsnip are probably the most underrated vegetables. They are not only suitable as part of soup vegetables but deserve to be the main ingredient themselves! Parsley root is not only very aromatic and well saturating, its ingredients also are said […]
To avoid leftovers like opened cans, you can double or triple the amount of this recipe and store the rest. Depending on the amount, extend the cooking time for a few minutes. You can freeze the chili and defrost it in a pot if required. If […]
Chard is high in minerals (especially iron, phosphorus, potassium and magnesium) as well as plenty of vitamin A and C. Minerals are especially important for athletes, since they play an important role in oxygen and nutrient transport, muscle contraction, water balance, and for the activation of […]
Salads with boiled eggs can be prepared with almost any kind of vegetables. They are especially handy because you can pre-cook the eggs in large quantities, store in the refrigerator and use them if necessary, e.g. in a salad. 15 min
Zucchini “pasta” are very easy to prepare, can be combined with almost anything and contain essential vitamins, minerals and trace elements. They are also very low in carbs, yet filling. A perfect alternative for traditional pasta. 15 min
This dish is especially convenient because it can be prepared with ingredients from the storage, which you probably have at home anyway by now. For a particularly lemony flavor you can also freeze an organic lemon. If you prepare the lemon this way, you can grate […]
Chicory is not very popular – just like any other food with a slight bitter taste. However, these bitter-tasting compounds make it very healthy. They promote digestion, lower blood sugar levels, and support the uptake of nutrients. Moreover, chicory contains a lot of vitamins and minerals […]
Garlic has positive effects, which will benefit you, when exposed to extreme physical stress. For example it reduces muscle damage and soreness. Furthermore it stimulates your blood flow, which is especially beneficial in combination with the protein of the prawns. A stimulated blood flow accelerates your […]
Mashed peas are a great substitute for mashed potatoes and other side dishes rich in carbohydrates. The puree can be complemented with beans or carrots and according to taste seasoned with various herbs. 10 min
Tuna patties taste good both hot and cold. Therefore, they are ideal for preparing and take away. Pak Choi should only be added just shortly before consumption, as it will soften very quickly. It also contains a lot of beta-carotene as well as vitamin A, which […]
Red lentils are a great vegetable protein source. They are low in fat and high in fiber. They are also incredibly convenient because they have a very short cooking time. Because of its anise like taste, fennel is not popular with everybody. But it should be […]
Make sure to buy the fat free version of tuna („in own juice“ or „natural“) and not the one marinated in oil. Tuna is a nutritious source of protein. Only use green olives, as black olives often are coloured. The salad can also be prepared in […]
This salad is perfect as a saturating dinner because of the avocado and the prawns, which contain a high level of protein. As prawns spoil pretty quick in the fridge, they should be consumed soon after being bought. 25 min
Tofu has a rather bad reputation. It is regarded as bland, boring and rubbery. But it has not only a high proportion of vegetable protein, it also saturates for a long time and can be cooked in many different ways because of its neutral taste. For […]
This salad is more a main dish than a salad. Beans contain a lot of complex carbs and saturate fast and enduringly. Additionally, they contain a lot of potassium, which supports the transmission of neural stimuli to the muscles. During a work-out, potassium is lost through […]
Fish protein is exceptionally wholesome and very digestible. Especially any kind of white fish has a relatively high percentage of proteins combined with relatively low fat. 40 min
Peanuts are an excellent source of protein and fat. But make sure to buy peanut butter that does not contain extra fat or sugar. 30 min
This salad does not need additional salt as Parmesan cheese is quite salty. The eggs can be replaced by 200g (7 oz.) fried turkey or chicken if desired. 35 min
Cabbage has high season in winter and is particularly valuable because it is rich in fiber, vitamins and minerals. Especially from kale you can benefit as a free Athletes, as it contains a lot of potassium and calcium, trace elements, which are extremely important for the […]
Contrary to other types of salad lamb’s lettuce is relatively rich in vitamins. Especially in the winter, it should therefore often end up on your plate. Fittingly, it is one of the few types of salad, that grows also in the winter. Walnuts win with their […]
Protein bread is relatively low in carbs, but it has a correspondingly higher proportion of protein and vegetable fats. This does not mean that you can eat tons of this bread, but it may serve as a supplement to low-calorie dishes such as salads or to […]
Like most other nuts, brazil nuts contain a large amount of protein and unsaturated fatty acids. They also contain the trace element selenium, which strengthens the immune system and fights free radicals. Athletes are especially exposed to a high amount of free radicals. 5 min
Like most other nuts, brazil nuts contain a large amount of protein and unsaturated fatty acids. They also contain the trace element selenium, which strengthens the immune system and fights free radicals. Athletes are especially exposed to a high amount of free radicals. 5 min
Casseroles and similar dishes should never be baked with circulating air, as it extracts too much moisture from the dish – even if it takes a little longer. Although this breakfast takes some time to prepare, it is especially suited to use up food leftovers such […]
Although dried fruits contain relatively high amounts of sugar, they also contain important ingredients such as vitamins and minerals in concentrated form. Dried figs particularly are very high in magnesium, which is very important for muscle growth. 5 min
If possible herbs should always be used fresh, as so the vitamins, minerals and phytochemicals can work best. Vitalization, metabolic acceleration, sleep enhancement, stimulation of blood circulation, desinfectant and antibacterial activity are just a few of many positive effects of fresh herbs. Precook eggs in large […]
Horseradish contains anti-inflammatory mustard oils and lots of potassium, which strengthens heart and nerves, as well as magnesium, calcium and iron. It is full of valuable nutrients that strengthen you for training and promote regeneration. As the spiciness of the horseradish evaporates quickly in fresh air, […]
Mushrooms contain a lot of minerals, vitamin B and protein. In combination with the protein of the eggs, this dish is a long-lasting saturating meal, which can be enjoyed at any time of the day. Brown mushrooms taste more intense than white ones and shrink less […]
Sunflower seeds are rich in protein , magnesium, and healthy unsaturated fatty acids. So you contain many ingredients that are important for a performance-oriented diet. Also, pumpkin seeds are rich in unsaturated fatty acids and also contain many important vitamins. Since Pumpkin and sunflower seeds are […]
White beans are low in fat, rich in protein, fiber and complex carbohydrates. They saturate long lastingly, give you energy and enhance loosing fat. Although the preparation of this breakfast seems a bit long, take the time. Because of the high training activity, sometimes it is […]
Grapefruits are a real secret weapon for burning fat. Their high vitamin C content enhances fat loss and regulates appetite, the contained dietary fiber pectin saturates for a long time. In addition, they contain – as well cranberries – antioxidants, which are very important to protect […]
For this breakfast, you do not need any extra salt, as the smoked salmon is already very salty. This breakfast is very high in protein because of the smoked salmon and the cottage cheese, while bread make this dish saturating. 10 min
You can prepare the muesli the previous evening and let it soak overnight. In this case, fill it into a sealable container and put it in the fridge. If the muesli is too dry the next morning, just add some milk and stir. Linseeds should always […]
Spinach is a vitamin bomb and additionally contains important minerals such as magnesium, calcium and iron, which are especially important for the regeneration, while chili keeps the metabolism going. 20 min
Bell peppers contain a lot of vitamin C. Vitamin C does not only strengthen the immune system, it also boosts the fat burning process and accelerates the excretion of toxic substances. Because vitamin C is very sensitive to heat, it is important, that you only cook […]
Broccoli is not only a vegetable, which saturates for a long time, it also contains many minerals, such as magnesium, which helps to reduce muscle ache after working out. The ingredients in broccoli have a positive effect on work-out performance as well as on regeneration afterwards. […]
This muesli tastes very refreshing if the mixed berries are still frozen and defrost slowly. You can also prepare the muesli the previous evening and let soak overnight. In this case, fill it into a sealable container and put it into the fridge. In case the […]
Celery is generally considered very valuable nutritionally. It is rich in various vitamins, minerals and essential oils. It stimulates blood circulation and metabolism while the effects of the essential oils enhance performance and prevent fatigue that may occur during the day. 5 min
Oatmeal and seeds have a neutral taste. Therefore, you can also eat them with vegetables. In this recipe, you have all of the important ingredients of a meal: good carbs, protein, lots of vitamins and nutrients. Like almost all the other mueslis, it is ideal for […]
You should always use fresh pineapple, since bottled or canned fruits contain lots of sugar and the ingredients, which make the pineapple valuable have been destroyed during the process. Pineapples have lots of vitamins and enzymes that help to burn fat, relax muscles and prevent muscle […]
If it is asparagus season, you should take fresh asparagus of course. Extend the cooking time for 5 minutes. It is not necessary to use both kinds of asparagus. Preferably take green asparagus, as it is more nutritious and develops a more genuine taste. If you […]
This snack can be prepared with almost all kinds of seafood (e.g. prawns, shrimps, crayfish etc.). Seafood of all kinds is a valuable source of protein. 5 min
The salad is very quick and easy to prepare and take away. It is a perfect choice if you get sudden cravings and provides your body with many essential vitamins. 5 min
Nuts and seeds are a good source of vegetable protein and healthy fats. Avoid buying any nut bars, since they usually contain too much sugar and artificial additives. These bars are perfect as a savory snack, but also can be used as a side dish for […]
Coconut improves the absorption and utilisation of the vitamins contained in the lime. Fat free greek yogurt makes this dish a high-protein snack, a healthy desert or a tasty post-workout snack. Take care that the lime is organic, as the peel of those is not as […]
Soups are perfect as snacks. They are saturating, easy to prepare and can always be extended with components high in protein – like in this case, cottage cheese. You can also make more soup and deep freeze it for later times. Please do not use any […]
If the taste of garlic is too strong, you may replace it with fresh horseradish. Do not use creamed horseradish, as it contains too much fat. Salmon and avocado can be a no-carb, but protein-rich snack, not only during the day, but also after a work-out. […]
Pumpkins deliver many vitamins and contain saturating dietary fiber. Thus, they are a good surrogate for the conventional carb products such as French fries. Make sure to buy an organic lemon, as the zest of organic products is not as contaminated with chemicals and pesticides as […]
Raw vegetables are often said to be stale, but if eaten raw, they contain a higher amount of vitamins and fiber. Furthermore sliced and packed in a zip-lock bag they serve as an easy snack. The dip contains a high amount of protein, which is absorbed […]
The coconut macaroons are a real protein bomb! They are therefore perfectly suited as a post-workout snack, but also at any other time of day. In addition, the fat contained in coconuts is said to haven a positive effect on the brain. 30 min
Cinnamon, nutmeg and chili stimulate the metabolism, so that the fat burning process is boosted. On the other hand they will keep you warm from the inside in the cold season, as they stimulate thermogenesis. And, due to the spices these cookies don’t need additional sweetener. […]
This juice is full of vitamins and nutrients. Apple and orange provide carbs and thus power, walnuts provide valuable vegetable fats such as omega-3, ginger helps to stimulate the reduction of body fat. If you do not like the pulpy consistency, you can squeeze the juice through [...]
This drink is full of vitamins and boosts your metabolism. Therefore, it is perfect as a morning drink or after a meal. You can also drink it directly before training, to get a power boost from the spiciness of the chili and the vitamin C in […]
Nettle tea is known for its dewatering effect. Although your body should not be affected by water retention because of high physical activity, healthy nutrition and high water consumption, sometimes the body needs a drainage. Drink this tea once a week and you will see results […]
This tea recipe can be drunk hot and cold. Although it is best to drink it directly after a meal, it can be consumed all throughout the day. The health benefits of rooibos tea are due to its contained minerals and secondary plant substances. It also […]
The cucumber and carrot smoothie is suitable as a snack after your workout as well as a breakfast substitute. Leave out oatmeal on days you do not work out. If the shake is too thick, just add a little carrot juice or water. 5 min
If you do not have time to squeeze oranges, you can also buy 500ml freshly squeezed orange juice with pulp from the supermarket. Do not use regular orange juice, as it usually contains added sugar and preservatives. Coconut water is considered to be isotonic and is […]
Fresh smoothies are good alternatives for everybody, who does not like to eat vegetables and fruits. Smoothies contain a lot of nutrients, and especially spinach is a vitamin bomb. Many people are put off by the colour of this smoothie, but as spinach is very neutral […]
The mint does not only add a refreshing note to this shake, it is also antispasmodic, pain-relieving and stimulates the blood flow. Thus, this shake is optimal not only because of its high protein level. 5 min
Green tea is considered to be a panacea. Besides it’s many health benefits, it provides for a stable blood sugar level. Therefore, you can especially drink it during your meal or afterwards. However, this ice tea is a refreshing alternative to water at any time of […]
This shake is very refreshing if the berries are still frozen. It is a perfect post work-out drink, because fat free grekk yogurt is very rich in protein and highly digestible. Consumed before going to bed, this shake supplies the body perfectly with high-quality proteins. 5 min
We all know the feeling of sore muscles, right? Some actually enjoy the pain, whilst many suffer through it. But why exactly do we feel feel stiff and aching? Is it a sign of overtraining or not enough? In the following, we will briefly provide some [...]
Our braised chicken with spinach and lentils is low in fat and high in protein and fibre. Ingredients 1 1/2 tablespoons olive oil 4 x 170g chicken breast fillets, cut into 3cm cubes 1 red onion, finely chopped 1 celery stalk, finely chopped, plus 1 tablespoon […]
These healthier brownies are perfect for the work lunchbox or afternoon healthy snack. Remember to leave out the walnuts if you are packing it for school. Equipment 20cm x 30cm lamington pan Ingredients 1 1/4 cups brown sugar 1/2 cup olive oil 2 eggs 1 teaspoon […]
Lets talk about pace. Almost every day we are rushed. Rushing to get dressed in the morning, rushing to get the kids off to school on time, rushing to get a work out in before we head off to our jobs where the demand to rush […]
When you have a busy schedule or busy lifestyle including juggling work, friends & family; your mind will tell you there is no time to exercise. “You have too much work to do.” “Training takes too long.” “You need a break.” These are just excuses. Don't listen [...]
Keeping Your Feet Happy For Hiking You can never underestimate the importance of looking after your feet on a big hike. Walking involves being on your feet quite a lot. If you want to carry on walking for longer you will need to keep an eye [...]
Whether you’re a weekend warrior, elite athlete or a just starting out, it’s important to keep hydrated when you exercise. We’ve compiled some top tips to guide you on how much you need to drink, and what, before, during and after exercise. Why is it important [...]
I am a walker. My partner, who you will get to know as Paul, is a runner. Obviously his athletic ability far outweighs my own, (Paul ran the Rome Marathon in 2015). We both exercise regularly, sometimes together, (so to speak), running and walking around an [...]
Before starting any type of new exercise program, nothing is more important than a visit to your doctor. Any type of existing injury whether it is back, joint ligament, ankle, foot, etc. will greatly impact your training routine and results. Also it is the best way [...]
Most people at one time of another have visited or trained at Kings Parks most noted stairway Jacobs Ladder. It represents one of the best places to exercise walking up and down stairs to help increase your heart rate and shape your posterior, not to mention [...]
A classic Thai dish that uses quinoa instead of rice. This dish is gluten-free and low cal coming in at 387 calories per serve. Ingredients 1 tablespoon coconut oil 2 tablespoons white quinoa 600g pork mince 1 stick lemongrass, white part only, finely chopped 1 long […]
Great end to summer and fantastic alternative to a regular taco is this cauliflower inspired creation. Obviously there is no reason why you can’t substitute the cauliflower for high protein chicken if you want to mix things up. Ingredients 1 corn cob, husk and silk removed […]
Spice up your life with this healthy Indian inspired chicken and quinoa combination. Ingredients 2 tablespoons peanut oil 1 tablespoon black mustard seeds 12 fresh curry leaves*, plus extra to garnish 2 teaspoons garam masala* 3 long green chillies, seeds removed, thinly sliced 1 large onion, […]
