You’ve put in the long months of training and now your endurance event is almost upon you. In this article, we provide half a dozen tips to help you conquer your nerves and take care of those little things before your event that can make all the difference. 

Preheat the oven to 180 degrees celsius, on the fan forced setting. 

Place the sweet potatoes on a baking tray, piercing a few holes into them with sharp knife. Allow to cook for 45 minutes to 1 hour, depending on their size. 

Once the potatoes are nearly ready and can be easily pierced with a fork, heat a medium sized non stick frying pan with the olive oil on medium. 

Add the smokey paprika and cumin and fry for 1 minute or until fragrant. Be careful not to allow this to burn or char. 

Add the blackbeans and tomatoes, and reduce the heat to low and simmer for 10 minutes or until the tomato juices begin to thicken. 

Meanwhile, in a small mixing bowl, smash the avocado and mix with coriander and lime juice. 

Once the potatoes and tomato mixture are ready, plate the potatoes and cut them lengthways, using a fork to break up the potato. Fill the inside with the blackbean and tomato mixture, and top with a dollop of the avocado mix and a dollop of sour cream. Season with smokey paprika. Serves 4.

Since we were kids, many of us have been told to take our Vitamin C in order to ward off winter bugs. Yet, in the last few decades, the benefits of Vitamin C have been revealed to be greater than simply helping us get through winter. In this article, we reveal 4 key benefits of this amazing vitamin, along with 7 of the best foods from which to get it. 

The fitness industry is rife with half truths, false beliefs and outright myths. This has led countless people down the wrong path, with the result that they waste a lot of energy for very little result. Here are 5 persistent fitness myths and why they aren’t true.

Roughly mash the avocado in a bowl, add the diced tomato and a squeeze of lime juice. Set aside. Grate the zucchini into a bowl and squeeze out the excess water. Stir in the eggs, add the shredded basil and season with salt and pepper. Mix well. Heat a large non-stock frying pan over a medium heat and spoon the mixture into pan making your fritters approximately 10cm in diameter. Turn every 1-2 minutes for approximately 8 minutes or until they are golden brown and cooked through. Serve with a side of smash avocado and a squeeze of lime. Serves 2.

As apart of our New Year, Your Year 28 Days of Focus, we will be releasing a weekly workout for to you challenge yourself with. Complete this workout as many times as you can within the week, trying to beat your score each time.Flat Top Pyramid session with 90 seconds of hard cardio before each step up in reps. Start at 2 reps and go up by 2 all the way to 12 and then repeat 12 then head your way back down. 

Too many people fixate on a particular type of workout to the exclusion of all else. Yet, that is not the way to develop total fitness or to maximally prepare your body for the challenges of everyday life. Whether it’s weight training, running or doing HIIT, just doing one type of workout will prevent you from reaching your true fitness potential. In this article, we present a workable routine that provides a more well-rounded holistic workout routine.

Method

1. Preheat the oven to 200 degrees celsius on the fan forced setting. 2. Add all ingredients to a large mixing bowl and combine well. 3. Using a spoon, create small balls, approximately 5cm in diameter and place onto a baking tray lined with baking paper. 4. Bake for 20-30 minutes or until golden brown. Serve immediately, with a splash of soy sauce. Serves 2.

As apart of our New Year, Your Year 28 Days of Focus, we will be releasing a weekly workout for to you challenge yourself with. Complete this workout as many times as you can within the week, trying to beat your score each time.

When you make it past 50, your body begins to have limitations. When you’re working out, that means that you have got to make some adjustments in your training. That doesn’t mean that you have to reduce your intensity and train like a geriatric. It does mean that you need to forget about the gym bro-science that younger guys can get away with and start training smart. In this article, we reveal six ways to do precisely that.

As apart of our New Year, Your Year 28 Days of Focus, we will be releasing a weekly workout for to you challenge yourself with. Complete this workout as many times as you can within the week, trying to beat your score each time.

1. Prepare the chicken by tossing it with the blackbean sauce, olive oil and red wine vinegar. Ensure it is covered and leave it to soak.2. Prepare your noodles according to the packets instructions.3. Heat a large non-stick frying pan on a medium heat, and add the chicken. Cook for approximately 3 minutes per side or until golden brown and cooked through.4. While the chicken is cooking, cook the broccolini for 2-3 minutes in boiling water. 5. Once the chicken is cooked, remove it from the pan and set aside. Transfer the cooked noodles and broccoli to the pan with a small amount of the broccoli water and toss both with the remaining black bean sauce. 6. Serve the noodles and broccolini to plates and top with the chicken. Serves 2.

As apart of our New Year, Your Year 28 Days of Focus, we will be releasing a weekly workout for to you challenge yourself with. Complete this workout as many times as you can within the week, trying to beat your score each time.

AMRAP 30 minutes — Complete as many rounds as possible in 30 minutes. Try and beat your score through the week.

Have you been dipping your feet into the wonderful world of yoga? If so, you are, no doubt, discovering the wonderful physical and mental benefits of this ancient practice. Maybe, you have seen people making use of yoga props to enhance their practice but you’re not sure how to use them yourself. In this article, we take a look at three of the most popular yoga props and show you how to use them.

Ingredients

1 frozen banana 1 tbsp of greek yoghurt 1 tsp of honey 1 scoop of whey protein powder 1 cup of milk

Method

Place all ingredients into the blender and blend until smooth. Pour into a glass and serve immediately. Serves 1.

There are a whole lot of different options when it comes to getting in a great cardio workout - and they can cost you quite a lot of money. Yet, one of the most effective just happens to be among the cheapest - jumping rope. 

I’m willing to bet that you don’t think very much about your lymphatic system. In fact, you may not even know what it is. Yet, this system is vital to your very life. In this article we discover what the lymphatic system is and how you can ensure that it continues to operate optimally.

It wasn’t that long ago (think back to the 80s), when there was no such thing as healthy fats. Back then all fats were demonized as the major cause of obesity and heart disease. Fortunately, we’ve wised up since then. We now recognise that there good and bad fats. In this article, we provide you with 5 ways to incorporate healthy fats into your diet.

Your core is the center of your body. It is your power base and the vital link between your upper and lower body. Keeping it strong, flexible and toned will make you a far more efficient human being. In this article, we provide you with an awesome 15 minute workout that can be done at home anytime with nothing but the body you were born with.

The 10km is the most popular competitive running distance of them all. If you’ve accepted the challenge and conquered your first 5km, then the 10km is a natural and achievable progression. Doubling your distance, however, is a real challenge that will require that you take your training to the next level. Let’s find out how to prepare for and successfully complete your first 10km.