Preheat the oven to 180 degrees celsius. 

Add the potatoes, pumpkin and garlic cloves to a baking tray. 

Drizzle with olive oil and toss to evenly coat. Arrange the vegetables into a uniform layer. 

Place the chicken on the top, drizzle with olive oil and use your hands or a cooking brush to evenly coat..

Cook for 50 minutes and add the rosemary leaves (off their sprigs) and squeeze over the lemon juice. 

Return the tray to the oven and cook for an extra 10 minutes or until the chicken is tender and golden. 

Hitting your entire body in one workout is a proven way to get in a great workout. The problem for many people is that it simply takes too much time. In this article, we make use of the AMRAP rep scheme to allow you to ramp up your intensity on each and, therefore, reduce the amount of time required for the workout. In fact, we’ll get the whole thing done in just 30 minutes.This workout is designed as a circuit so that you perform your exercises one after another with no rest between them. You will be doing 7 exercises as a circuit. Your goal is to complete as many circuits as you can within 30 minutes. Set your stopwatch when you start and go for it. Be sure, however, to pace yourself to ensure that you get through the entire 30 minute workout. The amount of time you allow yourself between rounds is entirely up to you!

Going vegan is trendy these days. That’s thanks in no small part to the popularity of the Netflix documentary ‘The Gamechangers’, which featured a number of high profile athletes, including strength athletes, who had ‘gone green’, apparently with amazing results. Along with the rush to ditch the meat, however, have come some serious reservations from nutritionists and dietitians. In this article we take a look at some of those concerns and present 4 reasons why going vegan might not be a game-changer after all.

Bring a small pot of water to the boil, and add the broad beans. Allow to boil for 3 minutes, before draining.

Toast the almonds in a small dry frying pan, tossing regularly until lightly golden. Remove and set aside. 

Drain the peppers from their brine and char ever so slightly on the same pan. Remove and slice into 1cm strips. 

In a bowl toss the beans, peppers, chopped parsley, olive oil, brine and red wine vinegar. Season with a little salt and pepper.

Finely shave over your desired amount of cheese and sprinkle over the almonds. Serves 1. 

In their quest to boost their fitness, millions of people jump onto the treadmill, and then proceed to mindlessly pound away and tune out. The truth is that most of them are getting nowhere, literally. Not only are they physically staying in the same place, but their fitness isn’t progressing. The reason is simple – they aren’t working hard enough.There is a better way. You’ve probably heard of high-intensity interval training. It’s been around for over a decade, but it has become hugely popular in the last few years. HIIT started out as a method of running on the track, but is now being applied to all sorts of types of training, including bodyweight and resistance exercises. In this article, we will focus on how you can apply HIIT training to your treadmill workout.

Fat Loss Myth #1: Weight Loss Powders and Pills Can Permanently Shed Body FatThe fat loss industry is worth trillions (that’s 12 zeros!) of dollars. The corporate world is creaming it from people’s obsession with a quick fix for fat loss. One of the ways that large corporations get rich at your expense is by marketing miracle fat loss pills, powders and shakes that promise remarkable results. The truth is that no pill, powder or shake will EVER get you lean. It doesn’t matter which ‘breakthrough’ herbal fat loss has been added to a product, its effect will be negligible at best. Some herbs do have a legitimate thermogenic effect, with the potential to increase fat burning by 30-50 calories over the course of a day. But it takes 3,500 calories to burn off 0.5kgs of fat. At that rate, it would take more than 6 months just to lose a kilo of fat. And it would cost hundreds of dollars!Supplements are not a replacement for real, whole food. In addition, many of the ingredients that are packed into these miracle fat loss compounds are downright dangerous. All you have to do is to take a look at the fine print at the bottom of the glossy ads that sell these products. You’ll find a long list of disclaimers and warnings.

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

Got limited time but want to get in an effective weight training workout? If you’re new to working out with weights, you probably have no idea of how to go about putting together an effective workout that will fit your time constraints. Never fear - in this article we will hone in on the 5 most effective exercises to work your entire body in only a quarter of an hour.

Saunas have been used to make people feel better and improve their health for thousands of years. Today, the use of heat for health benefits is widespread with everything from Hot Yoga to Heat Baths being used by people all over the world. Yet, the sauna remains an extremely popular option. In this article we take a look at the science based benefits of regular sauna use.

Heat Stress

Heat stress is one of the few goods types of stress that actually benefits the human body. Positive stress is known as hormesis. It’s the type of stress that comes from exercise and results in adaptations that make the body stronger and healthier. Heat stress acts in a similar way.

Method

Roast your chook at 180 degrees for 60-75 mins, pierce the leg with a skewer to see if clear liquid comes out to test if it is cook through. Remove the skin and shred. Set aside.

Combine the first six ingredients of the dressing, adjust according to taste. Some might like it sweeter rather than tart or less heat from the chillies. Add 100ml of the dressing to 500ml of water in a pot. Bring to the boil & then poach your prawns until cooked approximately 2-3 mins and set aside.

Connective body tissue is also known as fascia. It is a spider-like network of webbing that covers our muscles. When it’s healthy, it is fluid, flexible and smooth. But when it’s not, it becomes stiff and immobile. The result is that our muscles don’t function as they should and we feel stiff and uncomfortable. Stress and inactivity are key contributors to poor connective tissue health. In this article, we reveal three things you can do every day to keep your connective tissue fluid and flexible. 

Fasting is the oldest nutritional intervention for weight loss and good health that exists. Only in the last few years, however, has it gained mainstream traction. Today, fasting, in the form of intermittent fasting, is one of the most popular dieting choices on the planet. The reason is simple - it works! In this article we investigate what intermittent fasting is, why you should do it and how to implement it into your life.

15 minutes isn’t very long. In fact, for most gym goers, it’s about how long it takes to slip into their trainers and get started on their warm up. If you know what to do with that 900 seconds, however, 15 minutes is plenty long enough to produce a killer workout that will burn calories like crazy. Well, we’re about to know exactly what to do with that 15 minute workout investment to produce a massive dividend in terms of calorie burn. 

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.