How to Grind Chia Seeds for Smooth Fiber Boosts

*Pace always feels much harder and looks slower on video* SUB 20 is such a big benchmark for so many people. But it’s not as scary as you think. Here’s some targets to hit so you know you’re in sub20 5km shape (subject to race pacing and taper) : 1. 5 x 1km (90-120s rest) - 3:55-4:00/km 2. 10 x 400m (60-90s rest) - 1:30-32 per rep 3. 1 Mile - 6:15 or under save to refer back to later 🤝

Millions of British families head to southern Europe during the school holidays every July and August. ☀️ But with temperatures regularly climbing well above 40°C in parts of Spain, Italy and Greece, many are asking whether the traditional Mediterranean summer holiday is becoming too hot. Laura explains what the weather in Europe has in store #weather #news #heatwave #holiday