SERVES 2-4 Ingredients: Chicken: 2 Free Range Chicken Breasts Italian Herb Rub: Combine the below Salt and Pepper 1 Tbsp Dried Oregano 1 Tbsp Dried Thyme 1 Tbsp Dried Basil 1 Tbsp Dried Sage Salad: 1 cup Spinach 1 Cucumber 1/2 Block Feta Handful Black Olives 1 Red Capsicum ½ Red Onion Punnet Cherry Tomatoes 2 Heirloom Tomatoes 4 Tbsp Basil Pesto Fresh Mint Fresh Basil Method: 1. Preheat oven to 180 degrees and line a baking tray with baking paper. 2. Take the chicken breasts and “butterfly” them by cutting them in half and then rub with the dried herbs and salt and pepper, place them on the baking tray then drizzle on some olive oil and put in the oven for 20-25 minutes. 3. While the chicken is cooking, prepare the Greek salad. 4. Slice the cucumber and then cut in half, slice the red capsicum and dice the onion. 5. Cut the cherry tomatoes in half and slice the heirloom tomatoes. 6. Combine all the cut up vegetables into a bowl and add the olives, fresh basil and mint and crumble in the feta. 7. Add the pesto and stir though to combine. 8. Once the chicken is cooked, slice it into strips and serve over the Greek salad. #NutitionAdvice #HealthyEating #Recipe

1. Take control of your workout Take steps to actively manage both the duration and intensity of your training. Frequency before intensity is paramount. When you take up exercise there’s a temptation to go hell for leather from the start. In fact, you are much more likely to stick with it if you stay within your capabilities and don’t let anyone push you too hard. Just getting into the habit is the most important thing. 2. Choose things you can do and that make you feel good Competence relates to how confident you feel in your ability to complete the exercise – and this is a key factor in helping people to achieve their exercise goals. If you feel something is outside your physical capabilities – or just isn’t you – you are likely to feel demoralized and give up at the first hurdle. To keep your confidence high when you start exercising, it’s important to celebrate the immediate wins. Focus on the gains that occur as soon as you become active: increased energy levels, feeling less stressed, improved quality of sleep, and that endorphin buzz you experience immediately after a workout. 3. Keep it social Exercising with other people can make everything so much easier – whether it’s with a personal trainer, your friend, or attending a group fitness class. Firstly, there’s the commitment to someone else – you’re far more likely to ditch your workout when it’s only yourself you’re letting down. Then there are the positive social aspects. In group fitness classes we see the “group effect” – that sense of cohesion that occurs when everyone is moving at the same time. When you feel connected to others during your workout, it makes it so much easier to build up the exercise habit. So there you have it. Take these three exercise and motivation tips and apply them to your fitness journey. Soon you too will be exercising, not because you know you should, but because you can’t imagine life without it. https://www.lesmills.com/knowledge/smart-start/3-secrets-to-motivation/

Prep time- 15 mins Cook time- 30 mins Serves: 2-3 Recipe by Julia and Libby Ingredients: • 1 large kumara • 2 tbsp coconut oil • 1 garlic clove, minced • 1 brown onion, diced • 1 tsp cacao powder (optional) • 1 tsp chilli powder • 1 tsp cumin powder • 400 grams beef mince • 1 avocado • 2 tomatoes, diced into small pieces • ½ red onion, diced • 2 tbsp extra virgin olive oil • handful of fresh parsley, chopped finely • handful of fresh coriander, chopped finely • Juice of 1 lemon (or lime) • salt and pepper to season Method: 1. Pre heat oven to 200 degrees fan bake. Line an oven tray with baking paper. 2. Slice the kumara in thin pieces (as shown in image above), they will be the “nacho” part of the meal. Lay flat onto oven tray, bake for 20-30 minutes. Flip them over half way through cooking. 3. Melt the coconut oil in a large saucepan over medium-high heat. Add the garlic and onion, sauté until soft. 4. Add the cacao, chilli powder, cumin and salt. 5. Add the beef and cook until browned, then turn the heat down and pop the lid on. 6. Let the mixture simmer until the kumara is cooked. The longer you leave it, the more the flavours combine and the more amazing it is. 7. Remove skin and pip from avocado and mash into a bowl. Set aside. 8. Put tomatoes, onion, olive oil, parsley, coriander and lemon juice into a bowl. Season with salt and pepper. 9. When the kumara is cooked remove from oven and place on serving dish. Pile the cooked mince on top, smashed avocado and salsa. Enjoy! #NutitionAdvice #HealthyEating #Recipe

By Julia and Libby Ingredients: Base: 1 cup medjool dates, pitted and soaked 3/4 cup oats 3/4 cup desiccated coconut 2 tablespoons coconut sugar 2 tsp vanilla essence Top layer: 2 bananas ½ cup desiccated coconut 1/3 cup coconut oil, melted 1/4 cup maple syrup Juice of 4 lemons Method: In a food processor add the base ingredients and blend together until the mixture has a sticky, paste like consistency. Press into the bottom of a square-baking pan and put in the fridge. To make the top layer blend all the ingredients until smooth. Taste the mixture and add more lemon juice or maple syrup if needed. Spread the mixture on top of the base and sprinkle some more desiccated coconut over the top layer. Place in the fridge overnight or until set. #HealthyEating #Recipe #NutitionAdvice

15 x Mountain Climbers each leg 30 Skips 15 x Push Ups 30 Skips 15 x Tricep Dips 30 Skips 15 x Full Sit Ups 30 Skips 15 x Commandos 30 Skips 15 x Bicycle Crunches Repeat 3 Times

15 x Mountain Climbers each leg 30 Skips 15 x Push Ups 30 Skips 15 x Tricep Dips 30 Skips 15 x Full Sit Ups 30 Skips 15 x Commandos 30 Skips 15 x Bicycle Crunches Repeat 3 Times #gym #Workout

Prep time: 30 mins Serves: 21 Creamy, rich peanut butter fudge made with 4 ingredients! Naturally sweetened, healthy, and ready in 30 minutes! The perfect plant-based dessert. Author: Minimalist Baker Vegan and Gluten-Free Ingredients: • 2 cups desiccated (finely shredded) unsweetened coconut • 1 cup creamy peanut butter (best ingredients: just peanuts + salt) • 1/2 cup melted coconut oil • 3–5 Tbsp maple syrup, or other sweetener of choice, i.e. stevia • optional: Pinch sea salt (depending on saltiness of PB) • optional: 1 tsp pure vanilla extract TOPPINGS optional • Crushed peanuts • Coconut flakes Method: 1. Line a standard 9x5-inch loaf pan with parchment paper. Set aside. 2. To a food processor, add desiccated coconut and blend on high until a creamy butter is formed - about 4 minutes. Scrape down sides as needed. 3. Then add peanut butter and melted coconut oil and mix once more. Then add maple syrup 1 Tbsp at a time until desired sweetness is reached. If you add too much maple syrup, the mixture can seize up and get thick. If that happens, thin with a bit more melted coconut oil. 4. Optional: Add sea salt and vanilla and mix once more. Taste and adjust flavors as needed, adding more salt or vanilla for overall flavor or maple syrup or stevia for sweetness. 5. Transfer mixture to lined loaf pan and spread into an even layer. You can add crushed peanuts or coconut flakes on top. 6. Freeze until firm - about 15 minutes. Then use a hot knife to slice into even squares. Enjoy immediately and store leftovers in the refrigerator up to 10 days or in the freezer up to 1 month. If frozen, let soften at room temperature for 5-10 minutes for best texture/flavour. #HealthyEating #NutitionAdvice #Recipe

Do as many rounds as possible in 10 mins. 5 x Squat Jumps 5 x Push Ups 5 x Sit Ups 5 x Burpees 30 Second Plank Repeat x 2 if you want to challenge yourself!

Get faster, fitter, and stronger at the pool by improving your breaststoke body positioning in the water with this Speedo Fit video.

Get faster, fitter, and stronger at the pool by improving your breaststroke kick in the water with this Speedo Fit video.

Get faster, fitter, and stronger at the pool by improving your breaststroke breathing in the water with this Speedo Fit video.

Get faster, fitter, and stronger at the pool by improving your breaststroke stroke in the water with this Speedo Fit video.