When the days get colder, the sun disappears and the rainclouds gather, it can become a lot harder to motivate yourself to maintain your exercise habit. With proper preparation, however, you can successfully negotiate your way through winter without losing a step in your workout momentum. Here are 5 tips to help you do just that. 

Method

Bring a pot of water to the boil and add the rice. Stir and once the rice is tender and chewy drain it and set aside to steam.

Dice the salmon and use your knife to break it up as much as possible into small flakey pieces and place into a bowl.

Add the ginger, chilli jam, coriander, egg, rice and a light sprinkle of salt and pepper. Use a large spoon or/and your hands to mix together.

Divide into four large handfuls and roll into a ball, before flattening out into a patty.

Heat a large frying pan on a medium heat with olive oil. Cook each patty for approximately 2 minutes per side, or until nicely golden.

Serve immediately, partnered with vegetables. Serves 2.

Gaining muscle is a simple, but challenging, process. Despite all of the contradictory information and myriad ideas about working out, eating and supplementing to pack on muscle, the most successful route to gaining muscle is to keep it basic and consistent. In this article, I’ll provide you with an overview of everything you need to know in order to start adding some serious muscle to your frame.

Heat a wok over a medium heat, add the sesame oil and curry paste and all it to gently fry for 1 minute, until it becomes fragrant. 

Stir in 1.5 cups of water, the coconut sugar and soy sauce and bring to the boil.

Add all of the vegetables and tofu, allowing to cook through for a few minutes.

Stir in the coconut milk and cook for another 5 minutes. 

Meanwhile, preapre the noodles according to the packet. 

Serve the noodles and top with the curry and lime juice. Serves 4. 

While more and more people are exercising, a recent survey shows that most of them are doing so to look better rather than to improve their heart health. Most of those surveyed were unaware of just how much and what type of exercise they should get each week for maximum cardiovascular benefit. While 51% of those surveyed said they exercise to lose weight, just 32% stated that they do so to improve their heart health.

We have known the benefits of tea for a long time but recently we’ve seen a new star arise on the scene - Matcha. This version of tea is booming thanks to its antioxidant and neuroprotective benefits. In this article, we reveal everything you need to know about Matcha so you can decide if it’s for you.

Let’s face it - sustaining our motivation to workout can be a challenge. That’s why we need to be constantly feeding our minds with positive reinforcement to break out of our procrastination and get us moving. In this article, I’m going to provide you with 9 of the most inspirational fitness quotes you’ll ever come across. These come from the mouths of some of the greatest coins in the fitness industry. If these don’t get you pumped for your workout, you might want to check your pulse!

Simply combine a good splash of oil with your Texas rub in a mixing bowl and combine. Don't be afraid to use lots of the rub as you want that smack of flavour. Coat your chicken and leave in the fridge to marinate for an hour or longer.

BBQ on high and get the grills smoking hot.....

Rinse your corn under some water then onto the bbq turning a few times until cooked - around 20 minutes. Allow to cool and then strip the kernels off the cob of corn into a mixing bowl with the other salad components.

Cook the chicken 4 mins per side depending on the thickness, because you will slice it to serve if you need to you can slice to check. Take off the grill and rest before slicing. 

Mix all the salad together in a little oil and salt and pepper then onto your serving platter. Place the chicken over the top and a good squeeze of lime.

Method 1. Heat a medium sized frying pan on a medium heat. Add the olive oil, followed by half of the chilli, allow it to gently sizzle.

2. Add the eggs and spoon the black beans around them, with some of the juice from the can. Cook to your liking, depending on how runny you like your eggs.  

3. Remove from the heat and top with avocado, the remaining chilli, coriander and season with salt and pepper.  

Most people want strong arms. For most of them that means focusing on the biceps. However, if you want truly impressive arms you need to give equal attention to all three muscle groups that comprise the upper limb: Biceps, Triceps, Forearms. Here is a no frills 15 minute workout that will blast all 3 of those muscle groups in less than 15 minutes to give you an unbelievable arm pump and get those guns loaded for the summer.

We all know that we need to eat more vegetables but which ones should we prioritise? In this article, we list the 7 best vegetables that should be part of your diet, as ranked by the nutritional value to your body.

During your 20’s, you are in the golden zone for establishing fitness habits that will last you a lifetime. This is the decade that you should be beginning to take your health a bit more seriously. You most likely don’t yet have the responsibilities that come with children and a mortgage. That makes it the ideal time to cement in those good habits so that, when greater life’s pressures come, they are already ingrained. Here are 5 fitness habits to build into your life during your 20s.

Ingredients1 clove of garlic (diced)Small handful of fresh oregano (diced)1 onion (diced)400g of pea based mince1 tbsp olive oil1 can of diced tomatoesA splash of red wineSpaghetti Pasta

Stretching and working out can be a confusing topic. There was a time when static stretching was the done thing before a workout. Now, however, we now know better. Static stretching will actually lead to a decrease in strength, power and explosiveness during the workout. But that doesn’t mean that you shouldn’t stretch at all. Before the workout, you should do dynamic stretching, with static stretching coming at the end of your session. Here are 6 must do stretches, 3 for before and 3 for after, your workout.

Burning fat is hard work. Most of us have spent a lifetime accumulating excess body fat so we shouldn’t expect to be able to get rid of it overnight. Successful fat loss is a combination of caloric restriction, cleaning up the diet by cutting out simple carbohydrates and smart exercise. In this article, we will focus on the exercise side of the equation.

There are literally hundreds of exercises you could do to lose body fat. What you need to do is identify the handful that will give you the best bang for your buck in terms of caloric burn and the degree to which the exercise boosts your metabolism after your workout. The four exercises to follow have been proven to be the most effective moves to accomplish both of those objectives.

1.  Preheat oven to 180 degrees,       add the potatoes, zucchini and capsicum to a tray and drizzle with oil, tossing to coat. Cook for 20-25 minutes or until golden brown.

2.  Meanwhile, preheat your BBQ to a medium heat, and cook the steaks for 2-3 minutes per side, or to your liking. Remove from the heat and allow to rest. 

3. Mix the wine, stock and dijon in a saucepan over a medium heat. Keep stirring until it comes to the boil and begins to thicken up. 

4. Plate the vegetables and steak before drizzling with the sauce. Garnish with rosemary. Serves 2.

Has your default energy level become stuck in first gear? Does it feel as if you get up and go got up and left long ago, never to return? If you’re feeling sluggish, the problem will largely have to do with what you are, or are not, eating. After all, food is our only energy source. In this article, we present 7 tips on how to eat to restore your lagging energy levels.

When you’re short on time, you need to focus on training your key trouble spots. For many, that means targeting the thighs, butt and abs. In this article, we present the ultimate 15 minute thigh, butt and ab workout, all you need for this workout is a resistance loop band.

Method

Combine the mirin and sake together in a saucepan and bring to the boil for 20 seconds to burn off the alcohol in the sake. Reduce the heat to low and whisk in the miso paste making sure it is well combined. Once combined increase the heat to high and add the caster sugar, whisking until it dissolves - don't be lazy & not whisk it all the way through. Take off the heat & bring to room temp.

Pat dry the fish fillets and then cover them with the marinade. Cover in cling film and marinate for hours or even overnight if you really want the flavours to punch.

Blanch your baby green beans in some salted water and then drain and rinse under cold water, set aside.

Set your oven at 180 degrees. Frypan on the hob at medium high heat. Add a film of oil in the pan, grapeseed oil is good here. Wipe the excess marinade off the fillets but do so gently as you don't want to take it all off. Flesh side down for 2-3 minutes to get that caramelization then turn to skin side for another 2-3 mins. Then into the oven for 5 mins.

Warm your beans and edamame beans back up in a saucepan whilst the fish is in the oven.

Place the beans on the plate then skin side down add the fish. Garnish the chilli and serve with rice if you like. Serves 4.

Meal plans involve setting a plan for how you will eat over the course of your week. It is often used by people who are trying to lose weight. However, getting into the meal planning habit can be beneficial to all of us. Here are 8 reasons why you might want to consider taking up the meal planning habit.