News & Resources

Serves: 2

Prep time: 10 mins

Cook time: 15 mins

Serves: 4

Prep time: 10 mins

Cook time: 30 minutes

Ingredients

• 4 chicken breasts, skinned
• 2 bunches asparagus, trimmed
• 2 bunches broccolini, trimmed
• 100g peas
• 1 fennel, trimmed
• 1 spring onion, finely chopped
• 3 tbsp extra virgin olive oil
• 2 tbsp lemon juice
• Sea salt and freshly ground black pepper

Spring onion sauce

Serves: 4

Prep time: 10 mins

Cook time: 1 hour

Serves: 10 slices

Prep time: 8 hours

Cook time: 0 

Foam rollers can seem like a daunting piece of equipment especially with many people describing it as “torture”. In actual fact, they can form a very beneficial part of your gym routine. Foam rolling is a form of “self-myofascial release” – basically a fancy term to describe self-massage techniques. When used in conjunction with other recovery techniques and an appropriate exercise program, it can help correct muscle imbalances, reduce trigger points (knots within muscles) and inhibit overactive muscles.

The number of reps and sets you complete in your training program should be determined by your goals (i.e. what you want to achieve out of training). The number of reps also relates to how heavy the weight is (i.e. relative to the maximum weight you can lift). As a general rule, the heavier the weight is (relative to your maximum), the lower the number of reps you should complete in a set. An important consideration of resistance training is that your body will adapt specifically to the kind of stress you put on it.