Delicious Kale and Pinto Bean Soup There's nothing better than a warm bowl of soup on a chilly winter day. This soup contains kale, a superfood that is packed with vitamins, minerals and cancer-fighting enzymes. It contains loads of vitamin A, vitamin C, B6, manganese, calcium, copper and potassium. Servings: 10 Here's what you need... • 1 cup dried pinto beans • 1 large yellow onion • 1 Tablespoon olive oil • 4 cloves garlic, minced • 4 cups filtered water • 2 bouillon cubes • dash of freshly ground sea salt • dash of freshly ground pepper • 2 bay leaves • 2 teaspoons dried rosemary, crushed between your fingers • 5 large carrots, diced • 2 bunches kale, chopped 1. Bring a large pot of water to a boil, add the beans and cook for 60-90 minutes. Drain and set aside. 2. In your soup pot heat the olive oil over medium heat. Add onion and garlic and cook for 5 minutes. 3. Add the cooked beans, water, bouillon, salt, pepper, bay leaves, rosemary, and carrots. Simmer for 15-20 minutes. Add the kale and cook another 15 minutes or until kale is tender. Add more water if needed. 4. Remove the bay leaves, add more salt and pepper if needed. Nutritional Analysis: One serving equals: 112 calories, 2g fat, 20g carbohydrate, 7.3g fiber, and 6g protein.

5 Signs Your Diet Is a Fail You’ve considered it for weeks, months, years even. And now is the time that you’ve decided to make a change and go on that diet. But don’t just dive in feet first. First, take a long, hard look at the diet you’re considering and answer five questions before proceeding. Only then can you be sure your diet is not going to land you in the land of diet failure. Question 1: Does it make you hungry all day every day? When you’re on a diet, it’s normal to feel the occasional tinge of hunger. Much of those light hunger pangs, however, should be done away with by drinking a glass of water. And if you stay busy enough with life in general, you ought to be able to ignore some other hunger. But if your diet has you feeling hungry at all times, you’re not going to last long. To avoid falling into the pit of hungry despair, go with a diet that lets you eat protein, fibre, and healthy fats. Also, as stated above, drink plenty of water to avoid confusing hunger with thirst. Question 2: Does it force you to drop food groups? A healthy diet is one that incorporates appropriate amounts of food from each food group. When a diet cuts an entire food group from your eating options, you’re going to have a hard time surviving your diet for longer than a week or two. One of the most popular food groups to cut is carbohydrates. While not eating carbs will indeed help you lose weight, carbs are what make it possible to store energy to make it through the day. No carbs, no energy, no willpower to maintain your diet. Question 3: Is your mood suddenly unpredictable? Everyone gets metabolic every once in a while, but if your diet is too restrictive, you may find your mood swings coming with greater regularity and severity. This happens because excessive caloric restrictions messes with the chemicals in your brain. When this occurs, there is no telling what direction your mood will go. Before letting your diet ruin your relationships and put your job at risk, reconsider your diet and find one that helps you be cool, calm, and collect. Question 4: Does it insist there is no need to exercise? There are some diet plans that promise plenty of lost pounds without the addition of exercise. If this is the type of diet you’re considering or are in the midst of, beware! Exercise comes with countless health benefits that will make your weight loss all the more beneficial. From preventing chronic pain to improving your energy level and sleeping better, exercise is a vital component to any diet. Question 5: Do you still weigh the same? It is true that the best way to lose weight is slowly—approximately one or two pounds per week. But take note that slowly doesn’t mean not at all. In the event you’ve been on a diet for a few weeks without any results to speak of, then your diet is a flop. Drop it immediately and find something that will help you lose pounds. Otherwise, you’ll get discouraged with your diet and swap it for the old habits that got you where you are now. Remember that a true body transformation comes only from a combination of diet and exercise. Message us today to get started on the only fitness program that you’ll ever need!

Word is that the energy and work rate was off the scale tonight. How was it Foxes?

Workout Wednesday Why not try this quick routine to wake you up and put a spring in your step? 12 minutes and you are done – blood flowing to all your muscles and heart rate raised ready to fight the day ahead! Let us know how you got on

Turkey-Stuffed Bell Peppers Eating healthy doesn't have to be boring! These turkey-stuffed bell peppers are the perfect meal for those days when you're bored of eating healthy. Shhhh, your taste buds won't suspect that this dish is low-carb and protein-filled. Serve over a bed of greens for a complete meal. Servings: 5 Here's what you need... 5 bell peppers 1 teaspoon coconut oil 2 cloves garlic, minced 2 tablespoons fresh basil, finely chopped 1 white onion, finely chopped 1 tablespoon fresh rosemary, finely chopped 1 teaspoon dried parsley 600g turkey mince 1 x 400g tin of chopped tomatoes Salt and pepper to taste 1. Bring a large pot of water to boil, add a pinch of salt. Cut the tops off the bell peppers and remove the seeds. Place in the boiling water, using a spoon to keep them submerged for 3 minutes or until the skin is slightly softened. Drain and set aside. 2. Preheat the oven to 180°C. Line a baking tray with greaseproof paper and set aside. 3. In a large frying pan heat the oil on medium. Add the garlic, basil, onion, rosemary, parsley, salt and pepper. Cook for about 5 minutes, until the onions begin to soften. Add the turkey and continue to heat until the meat is browned. Add the tomatoes and cook for another 5 minutes (or until most of the moisture has gone). 4. Stuff each prepared bell pepper with the turkey mixture and place on prepared baking sheet. Cook for 15-20 minutes until the bell peppers are tender. Nutritional Analysis: One serving equals: 193 calories! Let me know if you give this recipe a go & comment below telling me what you thought.

Accepting You It is important that you come to a place where you feel comfortable with your body exactly as it is right now. By accepting your body just as it is – today – you are able to reduce the stress signals that are encouraging fat storage. Once you accept yourself as you are, you end the war with your body, and weight loss becomes natural.

MOTIVATION MONDAY This week we are going with a simple but very important reminder. We have talked about this before but it is worth mentioning regularly, as it is one of the most important things you can be doing! Dehydration can lead to all sorts of negative impacts on your body. Fatigue, headaches, dizziness, and cramps….the list goes on! We’ve previously asked you to buddy up with another group member for accountability and COMMIT to getting at least 2 litres of water PER DAY this week. Comment below with a ‘hell yeah’ if you’re in!

Joint session with the 30+ lads this morning. We used a pack of cards to determine the workouts, followed by a lung busting partner pyramid set to finish. #outdoors #freshair #awesome #fitness #community #nogymrequired ♥♠♦♣

Unbelievable effort from the ladies, full on intervals starting with running then a 20 minute burpee extravaganza! Respect ladies! #outdoors #freshair #awesome #fitness #intervals #burpees #community #nogymrequired

Ever thought ‘What workouts do they do?’ Ever thought ‘I would like a go of that but not sure it is for me?’ Ever thought ‘I don’t think I would be fit enough to join in’ You are not alone – all these women had the same questions, fears and apprehension before they joined us. Now there is no stopping them – just message us – stop waiting for the ‘perfect’ time. You could be part of this picture next week and on the way to a better you!!

Don’t Ever Give Up! I'm not going to sugar coat it. The truth is that lifestyle changes aren't easy to make and that change won't happen overnight. There's a good chance that you'll have occasional setbacks. But don't even think of giving up! If you never give up then you won't fail. Each day is a new chance to start over. Begin each day with the resolve to make your new healthy lifestyle a priority. Results will soon follow.