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22.01.2022 Make a goal and enjoy the journey, whatever the goal may be. Dreams don't work unless you do! Successful athletes find satisfaction and excitement in the day-to-day requirements of a training program and while still having an eye on the prize, they can truly say they enjoy the process not just the outcome.

22.01.2022 This is a no brainer, unfortunately food companies are only thinking of their bottom line, not the health of consumers.

17.01.2022 Just a little something I have suck up in my kitchen from now on....I had a dress fitting on the weekend and, lets just say, a few unwanted kilos have made themselves comfortable on my body! My diet is relatively healthy, however I have noticed that I eat large quantities of food. Just another reminder to watch your portion sizes and that healthy food can make you gain weight too!

16.01.2022 Isn't it ironic.

16.01.2022 People have no idea what they are capable of. So many times I hear "I can't, I can't I can't". You need need to start believing in yourself and know you can do anything you put your mind to!

14.01.2022 "BELIEVE in yourself! YOU are the STAR of your own LIFE, your own FUTURE!" - FWN

13.01.2022 Is your workout feeling a bit stale at the moment? Has your weight loss or fitness improvements hit a plateau? Why not try adding some HIIT (High Intensity Interval Training) in to your weekly sessions. High-intensity intervals are effective at increasing metabolism and burning fat. If you are new to intervals, start with one or two high-intensity sessions per week to avoid over training. This will allow the body enough time to replenish its energy stores while adapting to th...e increased workload. Super-efficient HIIT is the ideal workout for a busy schedulewhether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. Research shows you can achieve more progress in a mere 15-20 minutes of interval training (done three times a week) than someone jogging on the treadmill for an hour. Below is a HIIT workout that will take approximately 20-25 minutes (depending on how little rest you have between exercises it is best to just power on through the whole workout and minimise rest to maximise results). It is also important to warm up with a short jog and some dynamic stretching. 2 minute run 50 x star jumps 1 minute jump rope 50 x crunches 30 x squat jumps (if just beginning, keep it to just a squat) 60 second plank 2 minute tempo run (not sprinting) 30 second side plank (each side) 10 x lunges each leg more advanced option is lunge-jump 25 x side crunches (each side) 60 second knee highs 25 x reverse crunches 10 x push-ups 2 minute tempo run 10 x burpees 25 x bicycle crunches 60 second jump rope 50 x star jumps 25 x mountain climbers 25 x crunches 10 x push-ups 50 x skaters (single leg squat and jump to other leg) 2 minute sprint Try it through once and if you’re feeling up to it, give it a go a second time! You will be sweating, your heart rate will go up! It will make you feel amazing!

09.01.2022 Cold roast vegetable salad with tofu and chick peas! Roast vegetables with rosemary: Pumpkin Sweet potato... Carrot Onion Cauliflower Mushrooms Salad: Spinach and mixed leaves Chick peas Marinated tofu Mung beans Asparagus Mix all together and enjoy! Vegan and extremely healthy!

06.01.2022 Adding fuel to your long runs can improve performance and decrease the risk of injury. When you are low on energy, your form starts to get 'sloppy', your core weakens and this increases the risk of injury. Learn how to fuel...

06.01.2022 The human body is meant to move. We are designed to move forward! The old saying is "Use it or lose it." There is no one single right way to move, but if you let muscles and joints stop moving, over time the overall body loses the ability to move. If you want to move well when you are old, you must keep your body moving well as you age. Life is motion. When we stop moving, we stop living, which is why staying active is the number one desire of people as they age. When you tal...k to healthy people over 80, they will almost unanimously say their secret is "keeping active." Motion is vital for health and aging well. Watch a normal child move. Youth is moving freely and with control. Watch someone who's sick move: they are stiff and consequently may be described as "looking old." Our bodies and our muscles work best when they are worked, and then allowed to rest. When muscles are not rested they become tight, resulting in the chronic tension which plagues people who don’t move their body. Your body has a need to move. If you are typing at a computer for an hour, when you stand up your rst instinct is to stretch. When people undergo surgery, they are now required to get up and move around as soon as possible (even though they don’t want to). Studies show people heal much better when you get them moving. When you think about it, exercise in general is simply moving your body. In addition to the obvious muscular and cardiovascular benets of moving, motion and physical activity pump vital uids within the body. Cells and tissues with little direct circulation receive nutrition and have their waste products removed by the physical compression and stretching that occurs with motion and exercise. -bodyzone.com

05.01.2022 This is an old clip but I think we can all learn something from Jessica! Tell yourself "I am beautiful" and Learn to love yourself! How can you expect anyone to love you if you don't love yourself? http://www.youtube.com/watch?v=qR3rK0kZFkg&feature=youtu.be

05.01.2022 I’m sure you have heard it before: If you fail to prepare, you prepare to fail. Planning ahead and preparing healthy snacks so they're readily available when hunger strikes is a great way to avoid hitting the vending machine for a chocolate bar in the afternoon. This strategy prevents you from getting too hungry with junk foods as your only option. Whole fruit, cut vegetables, cottage cheese, small handful of nuts and rye crackers are examples of easy snacks to have on han...d. Even healthy snacks can lead to weight gain if you eat too much of them, so monitoring your portions should become a habit when you serve yourself snacks. Snacking on junk food can lead to weight gain and other health problems, but healthy snacks can be beneficial. Snacks provide an opportunity to improve the quality of your diet. Nutrient-dense foods help you meet recommended intake levels of nutrients and food group servings. Healthy snacks after exercising can replace your energy stores and speed up muscle recovery. A healthy snack for post-workout recovery includes some carbohydrates and a small amount of protein. Eating your carbohydrates and protein within 15 to 30 minutes of finishing your exercise session will promote the best results. Snacks that support recovery and provide essential nutrients include yogurt with a banana and peanut butter on toast. What are some of your favourite foods to snack on through the day or after exercising?

02.01.2022 Well I'm back after some time away from FWN - Now a married woman! Below is some really easy and healthy tips to follow to increase longevity and lead a healthier lifestyle! DO YOU KNOW HOW TRULY GREAT IT FEELS TO BE HEALTHY? Sadly, most people do not, they go on living their life thinking it is 'normal' to feel tired and have no energy through the day. By changing the way you think and feel about food, can change the way you feel about LIFE! Eating healthy doesn't need to be...Continue reading

01.01.2022 Some helpful tips if you are coming up to a race and you are not sure what to feast on before hand! You don't want too be shooting off to the loo throughout a race! Do you have any foods in particular that you like to eat before and know that your guts work well with? http://www.runnersworld.com/nutrition-runners/right-stuff