2022-09-01 Men S Fitness UK

14 EXERCISES FOR STRONGER ABS
FAST 19 WAYS TO
DUMBBELL INCREASE
MOTIVATION!
WORKOUTS
Quick and effective
full-body sessions THE RIGHT
WAY TO
TRACK
PLUS: BEST CALORIES
& common errors
DUMBBELLS you need to avoid
TO BUY
MENTAL FITNESS
Jonny Wilkinson
BEST
on developing
RUNNING
focus and clarity
SHOES TO
SMASH YOUR
5K PB
THE
PHYSIO’S
GUIDE TO IMPROVE
STAYING ENDURANCE
INJURY-FREE with Tour de France
legend Geraint Thomas
PROTEIN BOWLS September 2022 • £4.75 • mensfitness.co.uk
BALANCE-BOOSTING TIPS
GET INTO BOULDERING
EDITOR’S LETTER ISSUE 269
SEPTEMBER 2022
EDITORIAL
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Also in this packed issue: how to track calories properly, bouldering for beginners, and a
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Get motivated Track calories Find your zen Use a Swiss ball Check the latest government guidelines before
Coach- and science- Trying to lose or gain Rugby great Jonny Unlock your abs with participating in the activities mentioned in this magazine,
backed strategies for weight? Calories are the Wilkinson explains how this often-overlooked and always adhere to coronavirus restrictions.
reigniting your passion critical factor – here’s how he’s found a greater sense but incredibly effective
for fitness (p32). to keep count (p64). of calm post-playing (p74). bit of kit (p86). Kelsey Media 2022© all rights reserved. Kelsey Media
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4 SEPTEMBER 2022
CONTENTS ISSUE 269 SEPTEMBER 2022
46 74
UPDATES IN FOCUS
06 Science says… 32 Motivation stations
It’s OK to be a weekend warrior 19 ways to rediscover lost fitness mojo
08 News 40 Holistic health MENTAL FITNESS

Hot heads and cardio research Your 360-degree roadmap to full-body wellbeing
12 Health check 72 Chasing the Stigma
All you need to know about skin cancer 46 Bouldering basics One man’s attempt to unify the UK’s approach
Take your strength to new heights to mental ill-health
52 Geraint Thomas 74 Jonny Wilkinson

PERFECT FIT The Tour de France legend talks brutal training The biggest name in English rugby on finding
days and Ironman ambitions fulfilment post-playing
20 Best dumbbells
Our favourite weights for home workouts
26 Best 5k shoes TRAINER

Fast and light trainers for smashing your
parkrun PB 82 Ask the expert
How to boost proprioception for better athletic
performance
20 84 How to build…
Training adherence for consistent improvements
86 Swiss ball exercises

Unlock your abs with these excellent core moves
FUEL 92 One-dumbbell
workout
62 Nutrition news Burn and build with this
Facts and findings from the world of food full-body complex
64 Calorie tracking 96 EMOM workout

Common mistakes to avoid whether you’re Two moves, 20 minutes,
tracking calories to lose or gain weight one highly effective session
SEPTEMBER 2022 5
NEED-TO-KNOW FITNESS NEWS
WEEKEND
WARRIORS
A new study suggests time-pressed
modern men can bag major health
gains even if they cram all their
training into the weekend
f you find that work commitments and
I a packed social calendar mean you
tend to squeeze all your exercise into
the weekends, don’t feel guilty. A new study
published in the journal JAMA Internal
Medicine found that people who fit in one or
two workouts at weekends enjoy pretty much
the same life-extending benefits as those who
train regularly (with three or more sessions)
during the week.
The research – which followed 350,000
people for 16 years – found that as long as you
get 150 minutes of moderate exercise, or 75
minutes of vigorous exercise, per week,
weekend exercisers can experience the
‘same benefit’ as people who spread their
exercise throughout the week.
The study backs up previous research by
Loughborough University and the University
of Sydney, which tracked the weekday and
weekend physical activity of 63,591 adults
from England and Scotland over a 12-year
period. That particular study also found that
weekend workouts, such as a long
150-minute hike, offered the same benefits as
regular weekday chunks of activity – habitual
30-minute lunchtime walks, for example.
This new line of research has mostly been
Words: Mark Bailey | Photography: Shutterstock
focused on the all-important issues of physical

health and longevity, so it doesn’t account for
other key issues – such as sleep quality, injury
risk or mental health – all of which can be
enhanced by regular doses of exercise during
the working week. And vigorous activities are
best completed in shorter, sharper bursts,
followed by recovery days – a routine which
is easier to follow when your training is spread
out throughout the week.
But if you get to the weekend and still
haven’t done any exercsie, all is not lost.
Getting out for a weekend run or bike ride will
still unlock powerful long-term health benefits.
6 SEPTEMBER 2022
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●UPDATES
HOT HEAD
Just like computers and machines, your brain
heats up when it’s active, but the maximum
temperature is much higher than previously
believed. According to new research in the journal
Brain, parts of the deep brain can reach 40°C
(104°F), whereas the average oral temperature
of the body is typically under 37°C (98.6°F).
“The most surprising finding from our study
is that the healthy human brain can reach
temperatures that would be diagnosed as fever
anywhere else in the body,” explained biologist
John O’Neill, from the UK’s Medical Research
Council (MRC) Laboratory of Molecular Biology.
CARDIO KINGS
Men with high
Words: Mark Bailey | Photography: Shutterstock | 1. Annals of Epidemiology

cardiorespiratory
fitness (CF) benefit
from a 26% decrease
in all cancer
incidences,
compared to those
with low CF fitness.
The men were
SMELL YOU LATER studied on average
Your close friends probably share a few core interests, but did you know over a 12-year
they might smell like you, too? New research by the Weizmann Institute period. Men with
of Science suggests similarities in body odour may contribute to human average CF were
social bonding and indicate whether we are likely to click with other people.
Amazingly, the researchers were able to predict the quality of social
also associated with
interactions between complete strangers by first checking their smell with
a 14% reduced risk of
a device known as an electronic nose, or eNose. Individuals who had more cancer compared to
positive interactions smelled more like each other. t h o s e w i t h l o w C F. 1
8 SEPTEMBER 2022
3 WAYS TO…
IMPROVE YOUR STRIDE LENGTH
Lewis Moses, advisor for INCUS Performance, reveals how to boost
your running stride for maximum efficiency
FOOD RAGE
Feeling ‘hangry’ – hunger-induced anger Strengthen your spring Stiffen up Don’t over-stride
– appears to be a normal and natural Boosting your ‘spring’ will “When looking at stride “Trying to do excessive
emotion when we’re in need of food, eke out extra distance length, stiffness around strides can lead to heel
according to new scientific research. The from every stride. “Stride the ankle joint can actually striking, which causes a
study, published in the journal Plos One, length is influenced by be beneficial,” says braking motion that will
found that hunger triggers significant how we hit the ground and Moses. “It helps your slow you down,” warns
feelings of anger and irritability and how much force is reactivity to ground Moses. “It is better to land
less feelings of pleasure. It may simply applied,” says Moses. “So contact. You don’t want to your lead leg underneath
be that as biological creatures we are by improving the spring in spend too much time on your body – directly below
conditioned to feel uncomfortable until your legs you generate the ground, and you want your pelvis and hips –
our most urgent primal needs are met. more force down to use stored energy from with a nice mid-foot
But at least you can forgive yourself next
onto the ground, leading the achilles tendon to ground contact. Drills such
time you lob a dumbbell across the room
to more spring off the spring forwards. as A-skips and B-skips will
when your pizza is half an hour late.
floor.” Do regular squats, Plyometric drills, such as help you to develop this
hops and single-leg calf pogos, hopping and box habit.”
raises to add spring to drops, will help boost your
your lower legs. stiffness.”
EAT WITH
YOUR EYES
You already knew that the sight
of food could make you drool,
but scientists at the University
of Basel have found that the
sight and smell of food can even
trigger the release of glucose-
controlling insulin. The
anticipation of food somehow
stimulates cells in the brain
known as the microglia, which
help to spark the secretion of
insulin from the pancreas.
FATHERLY DUTY
Addressing your mental health is
important for you but also for your kids.
A new study, published in the journal
Development and Psychopathology,
found that paternal depression can
contribute to the depression and
behavioural problems of children.
Interestingly, the results were the
same even for
parents with
adopted children,
which suggests it’s
the accompanying
behavioural issues
and conflict caused
by depression that
are the problem,
rather than any
genetic
transmission.
SEPTEMBER 2022 9
●UPDATES
TOO GOOD
TO BE TRUE?
A mythical ‘exercise pill’ could soon become a reality,
thanks to new research by American researchers
Experts at Baylor College of Medicine benefits, then we’re closer to helping many
and Stanford School of Medicine have people improve their health.”
identified a specific health-boosting molecule The key molecule triggered by exercise
in the blood that’s produced during exercise. was identified as a modified amino acid called
This key molecule appears to effectively ‘Lac-Phe’. Mice subsequently given a high
reduce food intake and obesity. The findings dose of Lac-Phe suppressed their food intake
– currently limited to mouse studies, but by 50%, leading to lower body fat and
which have shown promising insights in improved glucose tolerance. Data from the
human trials – are helping to reveal the human tests suggests that sprinting induced
physiological triggers which link exercise, the biggest increase in the molecule, followed
hunger and obesity and could be used to by resistance training and endurance
create an ‘exercise pill’ in the future. training. According to Professor Jonathan
“Regular exercise has been proven to Long of Stanford, this research is helping to
help weight loss, regulate appetite and ‘capture’ the benefits of exercise, so people
improve the metabolic profile,” explained Dr. “may one day benefit from taking a
Yong Xu of Baylor. “If we can understand the medication that can slow down osteoporosis,
mechanism by which exercise triggers these heart disease or other conditions.”
10 SEPTEMBER 2022
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●UPDATES HEALTH
HEALTH CHECK:
“HOW CAN I PROTECT
MYSELF AGAINST SKIN
CANCER?”
HOW CAN I SPOT THE SIGNS? WHAT DOES

The first sign of non-melanoma skin cancer is usually a
lump, lesion or discoloured patch that does not go away TREATMENT INVOLVE?
and often progresses slowly over months or even years. Surgery is the main
It often develops on areas of skin regularly exposed to the treatment for non-
sun, with overexposure to ultraviolet (UV) light being the melanoma and
main cause. Other risk factors include having pale skin that melanoma skin cancer.
burns easily, lots of moles or freckles, a family history of It involves removing
skin cancer, or a previous non-melanoma skin cancer. the cancerous
tumour and some
of the surrounding
skin, although
that will depend
THE EXPERT
HOW SERIOUS IS IT? on your particular
circumstances.
Melanoma is often more serious and may spread to other
Marc Donovan is chief pharmacist If melanoma is
organs in the body. The most common symptom is the
at Boots. For ‘convenient diagnosed and treated
appearance of a new mole or a change in appearance of
care without the hassle’, visit at an early stage,
Photography: Shutterstock | *Eligibility criteria and charges apply. Subject to availability.

onlinedoctor.boots.com an existing mole. The back is the most commonly affected
surgery is usually
area in men, while the legs are the most affected area
successful, so don’t
for women. You should speak to a GP if you notice a new
forget to regularly
mole or changes to an existing mole – that could be taking
check your skin and
a different shape, or if it starts to look uneven, changes
remember early
colour, starts itching, crusting, flaking or bleeding.
diagnosis is key.
You can also visit
WHAT IS SKIN CANCER? your pharmacist for
Skin cancer is one of advice about moles
the most common
cancers in the UK, but
HOW CAN I REDUCE THE RISK? or use the Mole
Scanning Service that
if detected early it can To reduce the risk, it’s important to try and limit the amount is available in a number
often be successfully of time you spend in the sun during the hottest part of the of Boots pharmacies*.
treated, which is day, and cover exposed skin – especially if you have lots The service doesn’t
why it’s important to of moles. You should also regularly apply a high-factor provide a diagnosis
recognise the signs and sunscreen (minimum SPF30), especially after swimming. of skin cancer,
symptoms. There are but ScreenCancer
two main types of skin Dermatology Specialists
cancer: non-melanoma will analyse images of
and melanoma. Non-
melanoma skin cancer
WHERE SHOULD I GO TO GET CHECKED OUT? the moles or lesions
and can help identify
You should see a GP if you have any skin abnormality any that might be
is more common than
such as a lump, ulcer or lesion that has not healed after suspicious and need
melanoma, is usually less
four weeks, or if you notice a new mole or a change to an further investigation
serious and affects more
existing mole. The GP may refer you to a specialist clinic from a GP.”
men than women.
or hospital if they think it should be checked out.
12 SEPTEMBER 2022
“You should see a GP if you have any skin
abnormality such as a lump, ulcer or lesion
that has not healed after four weeks”
SEPTEMBER 2022 13
WANT IT
TODAY?
GO DIGITAL
In the next issue...

If you’re lacking the time or inclination to hit the gym three times a
week, all is far from lost. In the October issue we show you how to get
in serious shape from home – with smart full-body protocols, some
basic kit and whatever space is available to you. We also look at the
serious science behind the quest for a miracle hangover cure, go
on an Alpine adventure by way of via ferrata climbing, and introduce
some best-practice advice for beginners who want to build their legs.
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The aim of this guide is to showcase some of the great outdoor
sports you can take on in the UK. Whether you want to take on
one of the UK’s many road-running or cycling events, try open-
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lakes, or combine all three in a triathlon, we’ve got you covered
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PICTURE
PREVIEW
Hear the name ‘Jonny
Wilkinson’ and there’s a good
chance you think ‘World Cup’.
Thanks to his 2003 drop-goal
heroics, Wilkinson’s legacy will
always be defined by that kick.
From such highs, however,
come inevitable lows, and
though his glittering career
spanned many years after that
moment, since retiring,
Wilkinson – obsessive
perfectionist – has described
2003 as sparking frequent bouts
of depression and anxiety. When
you achieve the material goal,
where do you go from there?
Today, Wilkinson is calmer

– happier. That’s thanks in large
part to his discovery of
Buddhism, the teachings of
which have helped him create
a kinder inner voice and new
perspectives on success
and fulfilment.
Photography: Shutterstock
To read our full chat

with Jonny Wilkinson,
turn to p74
PROMOTION
METABOLIC
TESTING
How this game-changing
protocol has the power
to transform your fitness
etabolic testing provides information

M about approximately how many
calories a person burns each day.
It’s the type of insight many gym-goers
simply can’t get within a traditional gym
environment, and it can mean they never
reach their goals. This can leave them
disillusioned and quitting the gym, which
is potentially the worst possible outcome as
far as health, and overall fitness is concerned.
Precision Health
At Precision Health Gyms, we use the
PNOE metabolic analysis device to measure their targets – whether that be a personal metabolism. By assessing breath rate, volume
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With the help of PNOE, we integrate this increasing overall physical endurance. certain conditions may get flagged earlier,
data into a broader data set to produce and risk factors recognised sooner.
personalised nutritional, exercise, supplement What happens during the test? There are several wearables like
and lifestyle plans. The test involves wearing a mask while smartwatches and calculator apps that can
The PNOE device effectively unlocks a lying down, then performing an activity work this type of data out, but these can
comprehensive assessment of an individual’s to assess both resting and active states of be as much as 25% inaccurate. However,
health and fitness levels. This vital the metabolism. As well as being highly PNOE works to your heartbeat and can
information helps to build a highly effective functional for weight loss and performance, be synchronised with any wearables.
and results-driven plan that will help the test also functions to catch early warning The vision of metabolic testing is you
people train like an elite athlete and smash signs of health issues in the heart, lungs and do not have to be a professional athlete to
“The vision of metabolic

testing is that you do not
have to be a professional
athlete to train like one”
train like one. Anyone can have bespoke
programmes built for them, based on
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gaps in performance levels and help them
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For more information about

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SEPTEMBER 2022 19
●PERFECT FIT BEST DUMBBELLS
DUMBBELL BUYER’S GUIDE

Looking to upgrade your home gym set-up? The humble dumbbell should be
your first port of call, but with so many to choose from we’ve narrowed down
our favourite options
20 SEPTEMBER 2022
imple, supremely effective and muscle. Training with dumbbells on a which means you will need a bit of extra
S beginner-friendly. Almost every
man starts his fitness journey
regular basis can increase calorie burn
during HIIT workouts, and build the type
room to store multiple sets, but the
advantage is that it’s quick and easy to
with a set of dumbbells – and for good of strong foundations to help you power use your desired weight. If you do invest
reason. Small enough to tuck under a bed through your other athletic pursuits. in a set, try to get ones with hexagonal
or sofa, dumbbells are easy to use and But while the dumbbell is one of the ends, because they can be used on the
massively versatile, with a huge range of easiest bits of home gym kit to snap up, floor without rolling around. They’ll be
dumbbell exercises for every body part. they aren’t all created equal. Generally easier to stack and store, too.
Whether you’re grabbing a pair, just speaking, for most people’s home That said, beginners might favour
the one, or you want a set to choose from, workout needs ‘fixed dumbbells’ are the plate-loaded ‘spinlock’ variety,
the value of lifting this strength and going to be the best bet. As the name which tend to be lighter in weight but
conditioning staple goes beyond building implies, the weight can’t be altered, have the benefit of being adjustable.
Eleiko Vulcano dumbbell

£27-£349 / eleiko.com
Eleiko’s Vulcano dumbbells don’t come about potential scuffing. It’s a nice for home use, Eleiko’s Vulcano stands
cheap, especially as they’re sold bonus that the polyurethane outer out for all the right reasons.
individually. You do get what you pay for shouldn’t give off any bad smells when Grip ★ ★★ ★ ★ Durability ★ ★★ ★ ★
though: a well-constructed dumbbell sweat comes into play. Weight range ★ ★★ ★ OVERALL ★ ★★ ★ ★
that will work for whatever workout you From curls to squats to bent-over
throw at it. rows, you have something well
The dumbbells feature chrome steel equipped to cover the key dumbbell
handles that are sloped and knurled to exercise bases, and with weight options
make sure you can get a good grip even ranging from 1kg to 40kg, you have the
with sweaty hands, while handle length scope to go light or lift heavy.
and diameter are accommodating for It’s going to be pricey to assemble
both smaller and bigger gripping styles. a set, but if you just need a single or pair
The ends are coated in protective
polyurethane, which softens the sound
if you accidentally drop the dumbbells
onto the floor. That makes them better
suited to home workouts, particularly if
you’ve got hard floors and are worried
Reasons to be cheerful:
✔ High-grade appearance
✔ Floor-friendly design
Reasons to be fearful:
✘ Expensive for a set
SEPTEMBER 2022 21
Blk Box Rubber Hex Dumbbells

£12-£150 / blkboxfitness.com
These heavy-duty fixed hex dumbbells go all the
way up to 60kg, making them strong options
for anyone that wants serious weight to
hand. The cast iron frame is covered in
rubber to protect floors, and there’s
chrome-plated knurled handles to get
a good hold of.
That hex-style design means
they’re not going to roll around
– making them well suited for
press-up style exercises. The
lighter weights won’t break the Reasons to be
bank, although the dumbbells are cheerful:
✔ Huge weight range
sold individually, so a pair of the ✔ Sturdy hex design
heavier options is going to set you ✔ High-quality build
pack several hundred pounds (£300 for
two 60kg weights). However, compared Reasons to be
to other options in this list that is fearful:
surprisingly good value. ✘ Sold individually
✘ Pairs of heavier
Grip ★ ★★ ★ Durability ★ ★★ ★ ★ weights can be expensive
Weight range ★ ★★ ★ ★ OVERALL ★ ★★ ★ ★
Jordan Fitness Premium

Urethane Dumbbells
£42-£1,260 / jordanfitness.com
Another option that will reduce the risk of
scuffs and damage to your floor, these
durable urethane dumbbells can be picked
up in pairs all the way up to a monstrous
75kg (if you have £1,260 to spare), or sets
ranging from 2.5kg-25kg to 65kg-75kg.
There’s steel underneath that urethane,
which has been heat treated with a handle that
offers plenty of metal to grab onto. These are
going to appeal to experienced gym-goers who
Reasons to be cheerful: want to lift big, but there’s also a good range of
✔ Excellent weight range lighter weight options for beginners.
✔ Floor-friendly design
Grip ★ ★★ ★ Durability ★ ★★ ★ ★
Reasons to be fearful: Weight range ★ ★★ ★ ★ OVERALL ★ ★★ ★ ★
✘ Expensive
22 SEPTEMBER 2022
Decathlon Corength Hex Dumbbell
£10-£155 / decathlon.co.uk
Ideal if you hate the idea of dumbbells
rolling around your floor, this fixed
dumbbell from Decathlon wraps its iron
frame up in rubber for a more stable
design compared to round plates. It
works well for dedicated weight training
and functional workouts.
There’s a good-sized metal, knurled
handle to wrap your hands around,
although weight options range from
2.5kg-15kg, so these sit at the lighter
end of the weight spectrum. The hex
plate design makes Decathlon’s range
ideal for floor-based dumbbell exercises
like renegade rows and dumbbell Reasons to be cheerful:
press-ups, because the flat sides of the that when you put them down and away ✔ Affordable
weights will stay put as you work away. after a session, they’re still going to be ✔ Stable design perfect for floor exercises
The all-black design gives it an there when you need to go again.
attractive, low-key look, they feel built Reasons to be fearful:
Grip H HH H H Durability H HH H H
✘ Light weight range
to last and you’re safe in the knowledge Weight range H HH H H OVERALL H HH H
Bowflex SelectTech 552i dumbbells

£385 / fitness-superstore.co.uk
Perfect if you want the option to move
between weights but don’t have the
space to accommodate an entire set,
Bowflex’s adjustable dumbbells can
move from 2kg up to 24kg – all with the
twist of a dial.
The rubber and steel grip is well
designed for more explosive
– potentially hazardous – exercises and
fast-paced HIIT-style workouts.
Bowflex offers on-demand strength
classes via an app, so you can put the
dumbbells to work with prescribed
exercises. And there’s a tray to store the
weights and drop them back when you
need to add or lose some plates.
Weight range H HH H OVERALL H HH H H
✔ Space-saving design
✔ Accompanying app
✘ Expensive
SEPTEMBER 2022 23
Mirafit Rubber Dumbbell Set

£34.95-£199.95 / mirafit.co.uk
These come in pairs, with the heaviest
weighing in at 35kg per dumbbell. The
rubber coating on the weights mean
they’re kinder to hard floors and the
knurled steel handle offers a strong,
durable place to grip.
You can also pick them up in sets
if you want a greater variety of
weights (a set of 5kg-30kg at
2.5kg increments will set you
back a cool £999.95) and Mirafit
even makes racks to give you
that proper gym feel at home.
Weight range H HH H H OVERALL H HH H H
✔ Good grip
✔ Sturdy design
✘ Expensive for heavier weights
✘ Weight range could be better
DKN Rubber Hex Dumbbells

£22.99-£239.99 /
dkn-uk.com
DKN’s hex dumbbells come
in pairs up to 30kg per
dumbbell. That hex design
means they’ll stay put
in-between sets and there’s
solid steel handles with
a knurled pattern to
provide a reliable
grip even when you
start to sweat.
That rubber
coating ensures
a good amount of
durability, too, and
won’t do damage to
your floor should
accidentally drop them. Reasons to be cheerful:
Grip H HH H ✔ Stable design
Durability H HH H H ✔ Look good
Weight range H HH H H
OVERALL H HH H H Reasons to be fearful:
✘ Limited weight range
24 SEPTEMBER 2022
York 20kg Cast Iron Dumbbell
Spinlock Set
£109.99 / yorkfitness.com
York’s iron pair are a good fit for
beginners, with 0.5, 1.25 and 2kg weight
plates to make those incremental
changes when you feel more confident
to lift a heavier load.
They use plastic metal spinlock
collars to help stop the plates from
rattling around (although explosive
movements have the potential to affect
that), with high-grip chrome bars
designed to offer a strong grip.
You do have the capacity to
purchase more plates to bolster the
lifting weight, and if you don’t mind
spinning off those collars every now
and then they make for a solid first set
of dumbbells.
Grip H HH H H Durability H HH H
Weight range H HH HH OVERALL H HH H
✔ Extra plates can be bought
✔ Good for beginners
✘ Not as secure as hex dumbbells
✘ Plates can rattle around
✘ More faff than fixed-weight dumbbells
Opti Cast Iron Dumbbell Set

£30 / argos.co.uk
An option for those on a tight budget,
this is a good beginner-friendly pair.
They max out at 20kg with spinlock
collars to add and remove plates,
though they can have the tendency
to still rattle around slightly.
The steel bar features rubber grips
that are comfortable to hold, but sweaty puts paid to some floor exercises.
hands can compromise grip. The weight They’re cheap, but they’re solid for
on offer makes them well suited to curls, someone new to strength training who ✔ Affordable
Words: Mike Sawh
raises and shoulder presses, though wants to dip their toes into the world of ✔ Easy to add and remove plates
you won’t want to be dropping that dumbbell training.
metal exterior on hard floors too often. Grip H HH H H Durability H HH H Reasons to be fearful:
The pointed end of each dumbbell also Weight range H HH HH OVERALL H HH H ✘ Not for hard floors
✘ Impractical for multi-weight workouts
SEPTEMBER 2022 25
●PERFECT FIT 5K SHOES
QUICK KICKS
These light and fast running shoes are your best bet for putting in Kudos-worthy
performances over any distance up to 5k
f you’re pushing for a parkrun PB, know – very hard, and you’re going to need So whether you’re chasing a
I your knackered old to-the-shops-
and-back trainers aren’t going to
all the help you can get. That means light,
fast and responsive trainers that can
sub-20-minute time, or just want
something to help you finish your first
cut it. Running as fast as you can over 3.1 propel you forward with every step – 5k, here’s our pick of the best shoes to
miles (5k) is – as anyone who’s tried it will crucially, without weighing you down. do the job.
Saucony Endorphin Speed 3

£165 / saucony.com
The clue is in the name here in terms for effective toe-off and power transfer. If you’re just sticking to the short
of what you can expect from one of Saucony’s special sauce comes stuff, this really is a standout shoe.
the newest members of Saucony’s from combining its soft PWRRUNPB Speed H HH H H Comfort H HH H H
Endorphin range. The Speed 3 is midsole foam to provide an enjoyable OVERALL H HH H H
designed to get you running your bounce and its Speedroll shoe design
fastest, but also feels more stable than that gives you that feel of being pushed
its predecessor. forward onto your toes. Reasons to be cheerful:
There are a few things that make it The outsole is built for road runs, ✔ Spacious upper
a standout option, starting with a mesh with a pattern that’s designed to grip ✔ Durable outsole
✔ Just as at home over longer distances
upper that’s both breathable and more well to pavements. When you’re ready ✔ Good amount of grip
accommodating than the one on the to progress beyond the 5k distance,
Speed 2. There’s also a good amount of there’s also a nylon plate to promote big Reasons to be fearful:
space up front in the toe box – important energy returns on longer runs. ✘ Wide fit may be a little loose for some
✘ Pricier than the Speed 2
26 SEPTEMBER 2022
Hoka Rocket X
£155 / hokaoneone.eu
If you’re all about bringing that plate with a slightly firm midsole
speed and don’t want to spend foam and an early-stage meta
big for a shoe that feels nice to rocker to offer stability in the
run fast in, Hoka’s Rocket X is forefoot, which delivers an
one to consider. Shop around aggressive and enjoyably
and you can pick it up for closer smooth ride from start to finish.
to £80 than the usual £155 price The outsole prioritises the heel
tag, and that represents a bit of and forefoot to cover key impact
a bargain. areas, further reducing the
It wraps the feet up with a overall weight of a shoe that’s
✔ Makes fast running feel good
light upper that hugs close to a great go-fast option. ✔ Lightweight design
your feet and offers a strong
locked-down, racing-flat fit. Hoka Speed H HH H H Comfort H HH H Reasons to be fearful:
matches up a 1mm carbon fibre ✘ Fit may be too narrow for some
OVERALL H HH H
Nike ZoomX Vaporfly Next 2 Reasons to be cheerful:

✔ Built for speed
£229.95 / nike.com ✔ Suitable for a range of distances
✔ Snug upper
A shoe you can expect to see
lined up at the front of every Reasons to be fearful:
race start line, Nike’s latest ✘ Some will need more support
Vaporfly includes its ✘ Expensive
responsive ZoomX midsole
foam and a full-length carbon
plate to help make this a shoe
to run a zippy 5k in.
The snug upper is built to
hug all the right places. with a
lightly padded tongue and
lacing that keep the weight
down and also takes the
pressure off your racing feet.
The grooved outsole,
meanwhile, is one to reserve
for road runs.
Speed H HH H H Comfort H HH H
OVERALL H HH H
SEPTEMBER 2022 27
Puma Velocity Nitro 2

£100 / uk.puma.com
The Velocity Nitro 2 performs way above what its price tag suggests. It’s an
excellent shoe for partnering your 5k efforts. Reasons to be cheerful:
The upper is plush and comfortable, while the Puma Grip rubber outsole can ✔ Versatile
handle both wet and dry running conditions with ease. Puma uses its Nitro foam ✔ Great value for money
✔ Comfortable upper
midsole to provide a responsive and pleasantly bouncy ride that makes it work
✔ Grippy outsole
at easy, moderate and quicker paces. It offers stability at the heel, too, for anyone
concerned the ride might be too excitable and want that added protection. Reasons to be fearful:
Speed H HH H H Comfort H HH H H OVERALL H HH H ✘ Not the most breathable
✘ Could be lighter
Asics Metaspeed Edge+

£225 / asics.com
The Edge+ is expensive, but if you’re a
quick runner and looking for something
to fight for a podium finish, then it’s got
plenty going for it.
Asics keeps the weight down with
a recycled polyester upper, including
skinny braid laces and a wafer-thin
tongue. There’s more of its FF Blast
Turbo cushioning than the first Edge
and a carbon plate that helps get the
feet turning over quickly and efficiently.
The AsicsGrip outsole is well built
for wet roads and, while pricey, it’s a
Reasons to be cheerful: shoe that can help chase down those
✔ Nice and bouncy
✔ Works best going quick big 5k PBs.
Speed H HH H H Comfort H HH H H
Reasons to be fearful: OVERALL H HH H H
✘ Expensive
✘ Not the most durable
28 SEPTEMBER 2022
Skechers GoRun Speed Elite Hyper Brooks Glycerin 20
£165 / skechers.co.uk £150 / brooksrunning.com
Skechers is beginning to roll out some really good running Brooks has a lot of great shoes that work well at this distance,
shoes, and in the Elite Hyper it has one with a need for speed. but the Glycerin 20 is the comfiest of the lot. It features
If you like to run quick, this is the shoe for you – coming alive impressive new cushioning technology and offers a level
when you up the pace. of durability that means it can eat up a lot of running time.
The mono-mesh upper is thin and light, while Skechers’ You’ve got your pick of medium or wide-fit options, with
Hyper Burst foam and carbon plate – which sits primarily in an engineered mesh upper that offers ample snugness and
the forefoot – combines to give this shoe a slightly firm, but an outsole that gives you a big landing base for pavement
unexpectedly peppy ride. pounding. The Glycerin 20 also includes Brooks’ new,
Reasons to be cheerful: That’s topped off with nitrogen-infused DNA Loft v3 foam, providing a soft
✔ Fast and light a Goodyear outsole that cushioning to protect
✔ Barely-there upper gives the Elite Hyper Reasons to be cheerful: legs when you decide
✔ Excellent grip strong traction even if ✔ Comfortable to take them beyond
it’s a bit wet underfoot. ✔ Durable that 5k distance.
✘ Ultra-responsive feel won’t Speed H HH H H Reasons to be fearful: Speed H HH H H
be for everyone Comfort H HH H H ✘ There are quicker 5k options Comfort H HH H H
✘ Best for short distances only OVERALL H HH H H ✘ Better suited to training than racing OVERALL H HH H
Asics Novablast 2
£130 / asics.com
The Novablast is another versatile option that works at
a range of paces and distances, but is pacey enough to
push the envelope over 5k. Asics packs this latest
iteration with its FF Blast cushioning technology which
– matched with a wide, trampoline-inspired outsole –
helps to give the Novablast 2 a noticeably bouncy ride.
There’s additional support provided at the back of the
shoe through a TPU heel stabiliser, and Asics’ AHARPLUS
outsole is fit to eat up plenty of road-running time before
you need to think about buying a new pair.
Speed H HH HH Comfort H HH H H OVERALL H HH H H
Reasons to
be cheerful:
✔ Stable and
enjoyable ride
✔ Strong outsole
durability
Reasons to
be fearful:
✘ On the heavier side
✘ Cushioning will be
too soft for some
SEPTEMBER 2022 29
Hoka Mach 5
£125 / hoka.com
Like the excellent Mach 4, Hoka’s Mach
5 is designed for daily training runs with
the capacity to speed
things up. There’s a quite
narrow jacquard mesh
upper to keep feet
securely locked in place
and it’s been upgraded
to Hoka’s latest ProFly+
midsole foam to deliver an
overall enjoyable ride.
The outsole remains similar to
the one used on the Mach 4 to offer
good grip on roads. It’s a shoe that
works for 5ks, but will easily manage
longer outings, too.
✔ Versatile shoe Speed H HH H Comfort H HH H H
✔ Responsive ride OVERALL H HH H H
✘ Not the most durable outsole
✘ Narrow fit
New Balance Fuelcell RC Elite V2 Reasons to be cheerful:

£210 / newbalance.co.uk ✔ Built for speed
✔ Suitable for training and racing
Another 5k racer option, the RC Elite 2 packs an energy-
returning carbon plate, making it tailor-made for fast running. Reasons to be fearful:
New Balance plants its bouncy FuelCell foam inside the ✘ Not enough stability for some
midsole and there’s an outsole that prioritises heel and forefoot ✘ Heavier than the original
areas to improve durability. Its knit upper, meanwhile, is
designed to help keep the shoe’s weight down and offer
a sock-like fit.
Shop around and you can grab it for much less than RRP,
making it a great buy that works even when you move from
speedy 5ks to half and full marathons.
Speed H HH H H Comfort H HH H H OVERALL H HH H H
Words: Mike Sawh
30 SEPTEMBER 2022
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IN FOCUS MOTIVATION
32 SEPTEMBER 2022
MOTIVATION IN FOCUS
MOTIVATION
STATIONS
Stuck in an exercise-related slump? Here’s your
guide to boosting fading fitness mojo
SEPTEMBER 2022 33
IN FOCUS MOTIVATION
M
otivation is a
funny old thing.
The driving
force behind any
behaviour or
action you do, it
can push people
to get up at unsociable hours to train, lift
beyond their assumed limits, and in elite
cases dedicate their whole lives to fitness.
But when it’s not working in your favour,
it can make working out feel the hardest
thing in the world.
Fortunately, there are plenty of ways
to get things moving in the right direction
again – whether it’s been a while since you
trained or you’ve simply hit a bit of a rut
in your progress. From science-backed
strategies to coach-approved techniques,
here are 19 different ways to rediscover
your fitness mojo.
01. Find your ‘why’

“I get my clients to write down five reasons
why they want to do exercise on a small
postcard and have that pinned up in the
kitchen over the chopping board,” says
sport and exercise mindset coach and
psychologist Matt Cunliffe.
“It doesn’t really matter what your
five reasons are – they could be getting
shredded or feeling more confident, but
if you don’t have those reasons, you’re
going to lose motivation quite quickly.”
02. Break it down

“Once you’ve set yourself a long-term
goal, break it down into smaller, bite-sized
pieces,” explains personal trainer Ty Paul.
“Psychologically, it will help because you’re
constantly achieving those small steps,
which will cumulatively help you achieve
your long-term goal.
“It’s all about dissecting whatever
your target is and being specific with your
plan. If you’re aiming to improve your
general fitness, you can get a really good
turnaround in three months. Set yourself
three-monthly targets that will get you
to your goal, and then break these down
further week-by-week.”
34 SEPTEMBER 2022
MOTIVATION IN FOCUS
05. Reward yourself en route

“It’s impossible to fulfill all the results
that you want straight away, but we don’t
have a lot of patience with anything –
everything has to be instant,” says Paul.
“To counter that, when you achieve
a small goal, be sure to reward yourself.
It doesn’t always have to be food either
– it could be going for a massage or a
treatment. Regularly doing this gives you
some time to recharge and reflect on how
far you’ve come.”
03. Get competitive online 06. Listen up

Getting some love on a gym-related post, Addicted to true crime podcasts? Or is
or receiving Kudos on Strava is all well there a new album you’re itching to listen
and good, but the dopamine hit you get to? Try reserving it purely for when you
every time your phone pings has less of work out.
an impact on your motivation than you Research conducted by the University
might think. of Pensylvania found that participants who
Research from the University of self-restricted themselves to listening to a
Pennsylvania highlighted how it was tempting audiobook when they worked
in fact the social comparison available out visited the gym 29% more frequently
through social networks, rather than than those who tuned in whenever they
support received, that drove exercise class wanted. Known as ‘temptation bundling’,
participation. In fact, attendance numbers reserving that solid-gold for pumping iron
were 90% higher in the group who had could provide that added incentive to go
access to the rest of their group’s data than work out.
those who were going alone. Swerve the
likes and dig into your peer’s data fields
instead.
04. Set regular reminders

“Everyone has their reasons for working
out, but too few remind themselves of Everyone has “
them regularly,” says Cunliffe. “I ask my
client to put their ‘whys’ onto their phone
their reasons for
and have those pop up every day, to give working out, but
them a nudge about why they’re exercising
and what their reasons are.
too few remind
“When it gets tough and the dark times themselves of
come – it’s raining and you’ve got to go for
them regularly
”
a run or you’ve got to go to the gym and
you’re hurting – you have those essential
reminders of why it’s important you.”
SEPTEMBER 2022 35
IN FOCUS MOTIVATION
10. Boost your ego

Look down as well as up, according
to research published in Nature
Communications, which discovered that
when looking into what makes exercising
contagious, it’s better to fill your feed with
those who are a rung below you rather
than wall-to-wall washboard abs.
While elite-level athletes might 12. Write stuff down
inspire your own self-improvement, the “You see a lot of bodybuilders in the gym
study looked at the data from more than carrying a notepad with them, recording
a million runners and found that you’re every set, and they know exactly where
more likely to push yourself further or they left off last time. It’s because they have
faster after seeing a slightly slower peer’s a game plan,” says Paul.
recent activity to subconsciously keep The technique shouldn’t be restricted
your superiority. to weight-room regulars though. “By
monitoring everything, you can see exactly
what progress you’ve made, even in just a
07. Have a mantra 11. Go beyond goals week. The progress you make is completely
“I ask people to have a phrase that they Goals are great, but can easily change measurable and factual, and can provide
can say to themselves when things get day-to-day or even minute-by-minute the satisfaction and motivation you need
tough,” says Cunliffe. “The one that I used – especially if you’re not training towards to keep going.”
for over a year when I lost six stone was, something tangible like an event.
‘It’s days like these that count.’” Fortunately, there’s something else you
“Whenever I got out of bed and had can tap into if you’re struggling to find 13. Keep it social
sore muscles, or was really tired, I’d say my your why. Over the last couple of years, it’s likely that
mantra. That was often enough to push me “A value is a deep-rooted part of you,” the way you’ve worked out will have had
to get out the house and put in a session.” explains Cunliffe. “Try to identity one or to change and adapt at some point. But
two related to exercise, fitness and health. if your cobbled-together home gym has
It could be, ‘I want to be healthy in my old started to lose its allure, it might be time
08. Distance yourself age’ or ‘I want to test myself ’. These values to return to the real thing.
Could changing the way you speak to can be much more motivating than a goal: “Human beings are exceptionally
yourself make you more likely to exercise? they’re part of your being and you’re more sociable and being sociable motivates most
Research in the European Journal of Social likely to work towards something you of us,” explains Cunliffe. “We find that
Psychology suggests switching from ‘I’ to truly believe in.” if you have relationships – even if it’s just
‘You’ has the power to do just that. a small one like a smiling at the person
It found that thinking and speaking working behind the counter in the gym
“
to yourself in the second person helped – you’re more likely to get up and go and
increase people’s focus on positive do it.”
attitudes toward working out. So next
time you’re struggling for motivation, If you plan your
remember that ‘you got this’. workouts at the 14. Train with stronger people
While a training partner is a well-known
beginning of the tactic for staying motivated through
09. Map out your schedule
“When given the option, we love taking
week, you take accountability, could your perception of
their physical ability actually push you to
the easy route,” says Paul. The best way to out the enemy work harder?
counter that? Plan your workouts in your
of choice Research from Kansas State University
”
calendar or diary like you would meeting supported this idea. By buddying up
up with friends or work calls. with peers they saw as fitter, participants
“If you plan your workouts at the increased their workout time and intensity
beginning of the week, you take out the by as much as 200%. And the optimal
enemy of choice,” he adds. “It stops you partner? Someone who is approximately
waking up on a Monday morning and 40% ‘better’.
thinking, What should I do today?”
36 SEPTEMBER 2022
MOTIVATION IN FOCUS
SEPTEMBER 2022 37
IN FOCUS MOTIVATION
15. Focus on your strengths

“Motivation is commonly linked to
confidence, and if you feel like you’re good
at something, you’re more likely to do it,”
says Cunliffe.
“If you don’t enjoy the gym, find a
sport, game or activity you do like. What
you might find is that you’ll need to go to
the gym in order to improve at the activity,
which in itself is a really good incentive,
because then you’ve got something to
strive towards.”
16. Make time for reflection

“At the end of every week, reflect on how
your week has gone and ask yourself a
couple of questions: ‘How did I do this
week?’ and ‘How can I be better next
week?’,” says Paul.
He explains that it can be easy to fall
into the trap of just focusing on your last
session and associated negative thoughts
“
if it didn’t go well, but by taking a week-
long snapshot you’re able to balance out
the negatives with positives.
“You can look back at last week and Regardless of how you feel, put
say, ‘Well, I did a personal best on my
chest press, but I didn’t do as well on my your gear on, get out your front
deadlift so I need to improve on that. It door and go. It sounds simple,
but it works almost all the time
helps you understand where you stand.”
17. Identify variations on success

“Visible results from exercise can be
quite slow, which actually is really
”
demotivating,” says Cunliffe. “Instead, 18. Prep the night before
you have to train yourself to identify “Planning the night before will give you extra impetus to follow through
successes that are not related to how you with your intentions,” says Paul. “That could be getting your clothes Words: Charlie Allenby | Photography: Shutterstock
look or the individual day in the gym. You lined up, packing your gym bag ready for the morning, or putting your
might go and lift one day really well and banana and your protein shake in your bag so it’s all set to go.
then the next day, go to the gym and lift “When you wake up, you can just get up and go and the decision is
again but be quite sore and not perform already made. This technique works if you’re doing a session after work,
as well.” too. After all, if you fail to prepare, you’re preparing to fail.”
Rather than focus on the performance
of the lift, he recommends taking
confidence from the effort of pushing your 19. Just do it
limits: “The results are not always as clear “One final thing I find nearly always works is simply going to the gym,”
cut so we have to be able to take successes says Cunliffe. “Regardless of how you feel, put your gear on, get out
from elsewhere, and remind ourselves that your front door and go. It sounds ridiculously simplistic, but it works
those successes are still making progress almost all the time. When doing this myself, nine times out of ten I
towards a certain goal.” complete my workout.”
38 SEPTEMBER 2022
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IN FOCUS HOLISTIC HEALTH
GO
FULL
CIRCLE
James Davies is an internationally renowned osteopath,
performance coach and recovery specialist. Here’s his
roadmap for achieving full-body, 360-degree health,
fitness and wellbeing
40 SEPTEMBER 2022
HOLISTIC HEALTH IN FOCUS
H
e’s known as ‘the
man with the
healing hands’.
A performance
coach, osteopath
and massage
therapist, if you’re in pain or looking
to find a route to full-body health,
James Davies is the real deal. Team
GB’s team therapist for the 2016
Olympics Games in Rio, Davies has
worked with the best Premier League
footballers, elite England rugby
players and stars of track and field,
helping them all to become the best
version of themselves.
David Beckham says Davies “has
revolutionised the way I feel about
my body.” Joe Wicks calls him “my
body coach.” And England centre
back Tyrone Mings says, “He has
been essential in my recovery from
injuries, games and improving my
performance.”
Now, he’s written a book, Body,
a practical guide for those looking
to achieve full-body health and
wellbeing. It details the importance
of warming up, warming down and
how to care for ourselves as we age.
“I want people to take a step
backwards and analyse everything in
their life,” says Davies. “And see that
tweaking small things here and there
can make a massive difference.”
SEPTEMBER 2022 41
TAKE MULTITASK
A 360
APPROACH When considering posture and activity,
Davies says it’s important not to try and
At the heart of Body is what overthink when we address these issues.
Davies calls his ‘360 road Rather, he says, it’s all about multitasking:
map’: an approach that “My motto is that something is
considers every aspect of better than nothing – even if that’s means
wellbeing. The aim, he says, stretching while you’re making toast. I want
is to ensure we recognise
when injury might occur
USE THE Taking a 360 approach might feel
daunting, so Davies has created a
people to think, When are the quick times
in my day I can practise doing a stretch or
and not wait until the last SPACE special method which encompasses warming up? If you’ve only got ten seconds,
minute to fix issues which METHOD all the things he considers to be make that ten seconds effective.”
have the potential to become important for those who want to For office-based workers, Davies
serious in the longer term. get to full-body health. recommends working on areas that feel
“The 360 approach is “I wanted to look at everything,” he says, “because you stiff and sore after hours sitting in the same
about looking at the bigger can give someone the best therapy, but if they have the position. He also highlights the case, in his
picture,” explains Davies. same habits on a daily basis – say they’re not getting enough book, of a tiler who found they were sore in
“So it’s a holistic approach. sleep – it’s always going to creep back to the pain that they the same place after working in the same way
I first saw this in athletes. came in to see me for. I only have two hands, so I can’t treat for years:
The best athletes had the everybody. So I made the acronym SPACE: sleep, posture, “He didn’t listen to the clues and aches
360 approach. So it wasn’t activity, calm and energy.” that his brain and body were giving him,
just about giving them Davies highlights the importance of getting enough then all of a sudden the pain came. I want
treatment, it was the finer sleep. As a father of small children, he’s aware that this isn’t people to actually look at what they are
details of things – measuring always possible. It is, he says, about finding ‘windows of doing. And try and think of realistic things
their sleep, their posture. opportunity’: “I’ve got a routine now that I will wake up [to do]. So if you’re sitting down, just get up
The best athletes, four years a little bit early and have an ice bath or sauna. I know that and stretch your back. Stretch when you’re
away from an Olympic final, not everyone will have that, so maybe wake up a bit before brushing your teeth. If you’re going to be
will be training at that stage the kids and go and find somewhere to rest and get ready tilted to the left for a couple of hours, tilt
to find out what they’re for the day.” to the right beforehand.”
going to do in terms of a
warm-up and what they’re
going to eat.”
It is, he adds, about “My motto is that something is better than nothing
looking at every aspect of
our lives and seeing how
– even if that’s means stretching while you’re
different habits impact making toast”
physical wellbeing.
DISTINGUISH
PAIN AND Davies adds that delayed onset muscle
DISCOMFORT soreness (DOMS) is to be expected,
especially if you’re working muscles that
Davies says there is a fundamental haven’t been used in a while or are getting
misunderstanding of pain, requiring a back into training after some time off: “Even
wholesale re-evaluation from those who athletes, when they go on holiday and they
want to become pain-free or minimise their come back from preseason, they aren’t used
chances of getting injured. to it so they’re getting those aches and pains.
“We need to understand what pain is,” They aren’t going full throttle after spending
he says, “because there’s a grey area there. two or three weeks in Ibiza!”
Pain has layers. Pain is different to feeling Davies advises a similar approach if
discomfort. Many people don’t understand you’re taking up a new sport or trying a
that and they get put off from exercising new exercise in the gym. Being kind to your
and working out. When you’re training, body and understanding that a few aches are
discomfort is a natural thing.” normal, is key.
42 SEPTEMBER 2022
SEPTEMBER 2022 43
PUT
YOURSELF
FIRST
Davies says that by Going for a regular holiday to enjoy themselves,
prioritising your body and massage, for example, can or to take care of themselves
your wellbeing, you aren’t help towards the ‘calm’ or they wait to go on a
just doing yourself a service, aspect of his SPACE retreat, or they wait for when
but also those around you. method. The main thing, they fully retire and say that’s
“It’s actually to make you he adds, is not to wait: when they're going to start to
a better parent, partner and “That’s a trend in take care of their bodies. I’m
person at work,” he says. private practice that I’ve trying, through this book, to
“It’s going to help your seen so many times. People get people to actually think,
performance in daily life.” are waiting to go on a big OK, there is time.”
“By prioritising your body

and your wellbeing, you
aren’t just doing yourself
a service, but also those
around you”
44 SEPTEMBER 2022
CONSIDER Davies believes

YOUR that part of
caring for
MENTAL our bodies is
HEALTH considering our
mental health,
too. Without this holistic approach, it can
be easy to go too hard and get injured.
“In terms of mental health, I think
there are times when we let too much
energy out,” he says. “And me as a
therapist, when I first initially worked,
I was never physically tired. I was drained
emotionally because people had negative
stress and I was giving them positive
energy and, at that time,
I didn’t know how to
deal with all that baggage
coming back at me.”
Davies says he has
worked with a psychologist
to help him deal with the
mental side of things, but
that simple tactics can help
us calm down and use our
energy in a positive, more
targeted way. “You need to
make sure that you have
a reset button,” he says.
“That can just be sitting in
silence, setting time aside
and thinking about you.”
DON’T TRAIN “I see this so often,” says Davies. “So many people have started
going to the gym, and then they do too much in one session
TOO HARD and they get achy, they haven’t warmed up well or cooled
down well, and then they go off it. They feel really upset
saying, ‘I’m not made for this.’”
Instead, he advocates a less absolutist approach to working out: “It’s effective to just do
20 minutes if you’ve got that time, rather than an hour. And it’s realistic, too. Something is
Words: Joe Minihane | Photography: Body (HarperCollins)
better than nothing. Even among athletes at the highest level, there are people that train too
much, and that’s why they're always getting hurt.”
Davies says it’s all about being the best coach for yourself: “The best coaches are always
calm and they know how to give the right dosage to athletes. Anyone can follow a workout,
but being a good coach to yourself is about being kind.”
Body by James Davies is

published by HQ, HarperCollins in
hardback, eBook and audiobook
SEPTEMBER 2022 45
IN FOCUS BOULDERING
When
Rotimi Odukoya
got bored of
the gym he built
his own inner-
city bouldering
community.
Here he
explains how
indoor climbing
can take your
own strength
to new heights
46 SEPTEMBER 2022
BOULDERING IN FOCUS
SEPTEMBER 2022 47
IN FOCUS BOULDERING
R
otimi Odukoya has the kind of
physique that millions of men
“You get finger
strive to achieve in the gym strength that
– which is where he started
his strength journey. But
you’ve never
somewhere along the way the had before and
The North Face athlete started
to look for more than just lifting weights.
you develop
That was then he discovered the sport of more mobility,
indoor climbing.
Bouldering’s combination of a physical especially in
and mental challenge, a sociable scene and the hips”
a shared experience that helps you face your
fears, was such a draw that Odukoya’s friends
were soon joining him to climb. It prompted
him to set up his own climbing community,
Climbxr, which has many black members
and welcomes people from all backgrounds.
So what are the benefits of bouldering,
how can anyone get involved, and what
are Rotimi Odukoya’s tips for nailing the
technique? Men’s Fitness writer Matt Ray
went to train with him, at Yonder bouldering
wall in North London, to find out…
Social setting
“I used to go to a gym in West London, say that climbing is the ultimate, full-body,
but I’m quite an extrovert and the gym just functional-strength workout. It highlights
felt very standoffish – like headphones in, any gaps in your strength and mobility.
no one really wants to talk. I just found it “When you go climbing for the first time
boring,” says Odukoya. In contrast, within you realise that your forearms are weak,” says
15 minutes of starting to climb together, Odukoya. “But then you get finger strength
he and I are chatting to a complete stranger that you’ve never had before and you develop
about the best way for Odukoya to tackle a more mobility, especially in the hips. You’re
bouldering problem that he’s been working forced into these positions to climb that you’d
on for a few sessions, but is near his max never get into otherwise – unless you were
strength limit. playing Twister.”
Climbing culture is just like that – it’s Odukoya does still hit the weights to that if you fail, you’re going to fall. “You’re
such an engaging sport that you can’t help supplement climbing, tennis and swimming, going to be in positions where you have to
but strike up conversations to offer (or ask but he focuses mostly on the legs and dynamic commit,” says Odukoya. “You think, If I do
for) ideas on how to unlock a tricky section strength. “People don’t realise that climbing is this, I’m either going to make it or I’m just
– and it never feels awkward. mostly in the legs,” he adds. “And even when going to fall off. But if you do fall you realise
“When I came climbing for the first I’m squatting I’m thinking about pausing and it’s not that scary.”
time and somebody saw me struggling with hip mobility. I do things like pistol squats Odukoya, like most climbers, very
something, they were like, ‘Hey, maybe you and plyometrics, too – I’m thinking about quickly learned how to fall safely onto
didn’t see this’,” says Odukoya, “or, ‘There’s climbing and moving swiftly.” the crash mats. And climbing with him
a hold around the corner.’ And they’d be in Yonder we both soon get drawn into
willing to demonstrate it for me, too. You Crash course multiple attempts on boulder problems,
don’t really get that in a gym setting.” Bouldering is the specific flavour of climbing pinging off the wall when we fail, but not
that focuses on your max strength. Most of really thinking about it as we chase the buzz
Essential movements the bouldering problems in Yonder are only of getting to the top.
Unlike with most sports, humans spent a handful of moves, which you need to tackle “You do need to tackle the fear factor,”
millions of years evolving into climbing with intensity over the space of a few seconds he says, “but it makes it fun, because you get
machines, which means that our bodies – just like lifting heavy. this mad adrenaline rush after you complete
are primed to be able to climb. You could The added spice comes from the fact a climb.”
48 SEPTEMBER 2022
BOULDERING IN FOCUS
MASTER THESE MOVES

These are the techniques that can unlock the more technical boulder problems and speed up your progression
Foot placement The push/pull The flag The toe hook or heel hook
Beginner climbers often Rotimi Odukoya says this Your legs always matter when Just as you can use your arms
stand on footholds using the move helped to unlock you’re climbing, even when to both pull and push, so you
underside of the foot. However, his own climbing ability. they’re not on the wall. The flag can use your feet. Either hook
the correct and more secure Rather than pulling on is when you free hang your foot your heel around a hold, or
method is to use the very end every hold, find ways to as a counterbalance to gain hook your toe under one, and
of the climbing shoe, which palm off where possible. more reach, inject momentum use your leg muscles to pull
is designed to grip better and into a move or stop you you into the wall, which will
the part you can put more swinging out from the wall. help you to make the next
force through. move with your arms.
IN FOCUS BOULDERING
Community feel GET A GRIP

There are new bouldering gyms being built all the time in Knowing the different types of climbing handholds and how
the UK’s cities. It’s helping to change the face of the sport they’re best used is vital to avoiding frustration on the wall
and bring in new climbers. Bouldering gyms are becoming
more diverse and more representative of the streets around
them, partly through communities like Climbxr, but that’s
not the reason Odukoya set his group up in the first place:
“I didn’t see anyone else I knew climbing when I went
for the first time, so I posted on social media, and then my
friends were like, ‘Hey, that looks really fun, can I come too?’
“I’m not hardwired to think, OK, there’s only white
people in this room. Do I enjoy this? No, that’s not me,
I just enjoy the sport. Then when I started bringing my
friends, it clicked that we’re actually the only black people
in this space, climbing.” The Jug The Pinch
Odukoya adds that around 300 people from many It’s big, it’s deep, it’s safe, so A harder hold to master but
different communities have climbed for the first time grab it! A good hold to rest on a good one for strengthening
and shake your arms out. your grip.
through Climbxr, which has made the sport more visible.
Beginner basics
After introducing so many people to the sport, Odukoya
has a good idea of the main things holding back newbies:
“It’s mainly people believing they don’t have enough upper-
body strength to climb. But climbing is a full-body sport
and I always say that if you can climb a ladder, then you
can climb.”
One beginner error that you see all the time on the
climbing wall is people trying to bicep curl the holds.
“The best way to hold on is to be relaxed, with straight The Sidepull The Sloper
arms,” he adds. “If you’re holding heavy shopping bags, This hold may only ‘work’ when You will need to use an open-
like you’re doing a bicep curl, then you’ll fatigue easily. your body is in the right position handed grip here – get as much
But if you hold it like you would naturally, at arm’s length and pulling against it, sideways. skin in contact as possible.
by your hips, it’s much easier. It’s the same with climbing.”
Another key aspect to being a good climber is ‘reading’
the route or bouldering problem, and it’s a step that beginner
climbers often get frustrated by. “I always visualise how I’m
going to climb a boulder before I do it,” says Odukoya.
He likens the process of working out the ‘beta’ of how
to do a climb to his previous career as a coder: “You can be
stuck on a bouldering problem for ages. Sometimes you just
have to move away and to see it from a different perspective,
because there isn’t just one way to complete a climb. You can
nail a problem by solving it in a different way.”
The Pocket The Undercling
These are often only big A powerful hold that uses your
enough for two or three fingers. biceps and usually precedes
Don’t cut your feet loose. a swing up to a higher hold.
Words: Matt Ray | Photography: Matt Ray
Rotimi Odukoya is a
The North Face athlete
(thenorthface.co.uk). Find
out more about Climbxr
on Instagram @climbxr
or clmbxr.co.uk. Thanks
to Yonder Climbing Wall
(thisisyonder.com)
The Crimp
A crimp hold is a small edge
that you can only fit your
50 SEPTEMBER 2022 fingertips onto.
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IN FOCUS GERAINT THOMAS
52 SEPTEMBER 2022
GERAINT THOMAS IN FOCUS
Cyclist Geraint Thomas discusses his incredible

transformation from powerful indoor track champion
to ultra-endurance Tour de France winner – featuring
brutal training days, cutting-edge sports science and
finding comfort in discomfort
SEPTEMBER 2022 53
54 SEPTEMBER 2022
I
n the electrifying seem natural enough – Thomas is 6ft tall and naturally powerful. to eight-hour rides to
final of the team and certainly Thomas’ At Whitchurch High School in Cardiff teach his body to burn its
pursuit at London track training gave him (which has a habit of producing world- own fat for fuel. He did
2012 – ten years great speed, power and class athletes, including Gareth Bale and heart-pumping ‘spiked’
ago this summer technique. But sports Sam Warburton), he thrived in power- interval sessions in order
– Geraint Thomas scientists know that what based sports like rugby and swimming. to force his fitness levels
and his track Thomas achieved was After discovering track cycling aged – and his pain threshold
cycling teammates seriously impressive: ten, and joining the British Cycling set-up – ever higher. And during
raced around the switching from track to aged 18, he initially focused on the power- insanely tough training
indoor velodrome road is a bit like an 800m based track events – and with Olympic camps in Tenerife, he
at speeds of over runner evolving into an golds at both Beijing 2008 and London repeatedly rode up the
60kph, covering 4km in ultramarathon champion. 2012, didn’t do too badly... high-altitude Teide volcano
a world-record time of “When my race was When he sampled his first Tour de to develop more oxygen-
3 minutes and 51.659 over 4km on the track, our France in 2007, with Barloworld, he carrying red blood cells.
seconds, to claim a record time was 3 minutes finished 140th out of 141 riders. But after He also committed to
memorable gold medal. and 51 seconds,” Thomas deciding to commit fully to road cycling low-carb training rides,
The explosive event – in tells MF. “But when I won in 2013, he initially worked as a support eating a protein-rich
which teams of four pedal the Tour de France, which rider at Team Sky (now rebranded as Team omelette or Greek yogurt
in synchronicity just inches is over three weeks, I won Ineos Grenadiers), before becoming team for breakfast – without any
from each other’s wheels it in a time of just over leader in 2018 – the result of an amazing carb-rich toast or oats – to
– saw Thomas unleash a 81 hours, so it’s quite a physical transformation. keep his weight down and
brutal display of power in difference.” “It was a massive challenge,” admits force his body to burn fat.
a short but excruciatingly The 36-year-old is Thomas. “In Beijing I was a lot bigger. It was a brutal
intense effort. The intensity speaking to us from his I was just all muscle and power back then. endurance-building
of the action is so high home in Monaco, where Power-to-weight never came into it for us. regime. But Thomas says
that riders’ brains become he lives with his wife Sara On the track, it was more about repairing he relishes the suffering.
starved of oxygen and and son Macs. “Initially,” the muscles and being able to go again “It’s kind of the norm now,
black dots drift in front he says, “when I went I guess,” he explains. “You
of their eyes. from track to road, the “My attitude has always go through so much pain
and suffering in training.
Just six years later, first months were hard.
Thomas was excelling in On the track you use been that if I don’t get But it’s all worthwhile
a very different event. At
the 2018 Tour de France
your carbs straight away
for energy and it’s really
home from training when you’re at the front
of the race. You get a buzz
– the famously gruelling punchy and intensive nailed and on my knees off that.”
three-week endurance race
over the French Alps –
over a short period. But
moving to the road, you
I haven’t worked hard As he gets older and
savvier, Thomas is starting
Thomas pedalled 3,351km lack that real endurance enough” to do things differently.
(the equivalent of cycling and you have to eat a lot so “I’ve always been someone
from London to Tbilisi in you’re not blowing up after the next day, rather than trying to be lean who responds well to
Georgia); completed half- three hours on the bike. and thinking about your power-to-weight high volume,” he says, “so
a-million pedal revolutions; Power-wise, it’s different ratio. Now when I line up for the Tour I’ve kept that in, but my
torched 125,000 calories as well, because if you’re I’m 69 kilos, whereas in London I was training over the last few
(an energy expenditure so going uphill at the Tour 73-74kg.” years has changed a bit,
great he’d need to eat 416 de France the effort might But Thomas insists that new fitness with more fresh efforts.
McDonald’s cheeseburgers need to be for two-and-a- goals and challenges are what keep us My whole attitude since
to replace it); and climbed half hours.” motivated over time. “If you have goals in I was a kid was that if
50,000m, the equivalent of mind that you are working towards, that is I don’t get home from
cycling from sea level to the Built for power what gets you out of bed in the morning,” training nailed and on my
summit of Mount Everest Based purely on he explains. “You’re always training for knees or starving I haven’t
five-and-a-half times. physiology, Thomas something.” worked hard enough.
After 21 days of pain and shouldn’t be a Tour de Whereas with my new
suffering, Thomas became France champion. Road Forced adaptation coach Conor (Taylor) it
the first ever Welshman to cyclists are typically short To kick-start his transition from power is more about being fresh
win the race. and lean: when you’re to endurance athlete, Thomas used a for the big efforts, so I get
cycling over the Alps every winning combination of science and more out of them. I still
Extraordinary evolution additional kilo of weight suffering. Drawing on cutting-edge advice do long, low-carb rides,
To casual observers, is like hauling an extra from Ineos Grenadiers’ impressive sports but they’re not as extreme
this transition might bag of sugar uphill. But science team, he performed long, seven- as they used to be.”
SEPTEMBER 2022 55
Go-far fuel sponsor Science in Sport

Smart nutrition has also now also suggests riders
“I’m not naturally a 69kg
been a key component can absorb 120g of carbs person, so getting down to that
of Thomas’ physical per hour – 30g more than
transformation. As a the 90g per hour typically weight is hard. I really push my
general rule, he adheres targeted by pro cyclists – body to extremes”
to a monkish diet of fish, by combining different
salad, vegetables, rice and but complementary
quinoa, with healthy fats sources of carbs. That continued for another six for, I think for my mental
coming from avocadoes, can be achieved through months really,” he laughs. health it would be hard.
salmon and olive oil. liquids, gels, chews or “It was a mad time. But Training for an Ironman
“I’m not naturally solid snacks, with Ineos I just wanted to make the will certainly wean me
a 69kg person,” he says, riders typically glugging most of it because I was off professional cycling.
“so getting down to Science in Sport’s Beta 32 and you really need I’m not looking to do it
that weight is hard. I Fuel drink, which to enjoy the good times. too seriously, but I know
really push my body to combines maltodextrin I made sure I did.” as soon as I start running
extremes, whereas some and fructose to optimise or swimming I will start
of the other riders are in-race carb intake. Ironman ambitions chasing times.”
naturally smaller climbers “You need to train Fresh from his impressive
with smaller physiques. your gut to be able to – and unpredicted –
That’s the hardest part absorb more carbs,” adds third place at the 2022
for me, for sure. It’s Thomas, “so we have Tour, Thomas is already
something I won’t miss days with hard efforts in considering taking his
when I stop.” training when we try to power-to-endurance
Although Thomas take on 120g an hour. transition even further, by
counts the calories at Just doing it in training doing his first Ironman
mealtimes, in recent helps you to be able to event when he eventually
years he has been eating absorb it in a race.” retires from road cycling:
more during his training When he won the “If I were to just
rides and races. And new Tour in 2018, he happily retire from cycling and
research from his team’s ditched his restrictive not have a goal to strive
regime and enjoyed a
blow-out with beers and
pizza. “The celebrations
56 SEPTEMBER 2022
ROAD TO GLORY
2004
WINS JUNIOR PARIS-ROUBAIX,
AND THE SCRATCH RACE AT
THE JUNIOR TRACK WORLD
CHAMPIONSHIPS.
2007
CLAIMS HIS FIRST SENIOR TRACK
CYCLING WORLD CHAMPIONSHIP
GOLD IN THE TEAM PURSUIT, BUT
FINISHES 140TH ON HIS TOUR DE
FRANCE DEBUT.
2008
STORMS TO DOUBLE
TRACK GOLD IN THE TEAM
PURSUIT AT THE BEIJING
OLYMPICS AND WORLD
CHAMPIONSHIPS. 2010
JOINS THE NEWLY FORMED
TEAM SKY ROAD TEAM AND
TRIUMPHS IN THE NATIONAL
ROAD RACE.
2014
WINS THE ROAD RACE AT
2012 THE COMMONWEALTH
GAMES IN GLASGOW.
WINS HIS SECOND OLYMPIC
TRACK GOLD IN THE TEAM
PURSUIT AT LONDON 2012,
AND HIS THIRD TEAM
PURSUIT WORLD TITLE.
2015
FINISHES 15TH AT THE
TOUR DE FRANCE – HIS
BEST POSITION YET.
2016
PLACES FIRST AT
PARIS-NICE.
2018
WINS THE TOUR DE FRANCE
TO BECOME THE FIRST EVER
WELSH CHAMPION.
2019
FINISHES SECOND
AT THE TOUR.
2020
PLACES FOURTH IN THE
WORLD TIME TRIAL
CHAMPIONSHIPS.
2021
WINS THE TOUR DE 2022
ROMANDIE.
WINS THE TOUR
DE SUISSE.
SEPTEMBER 2022 57
CARB CYCLING
Aitor Viribay, lead performance nutritionist at Ineos Grenadiers, reveals the huge difference
between Geraint Thomas’ training and race-day nutrition plans
TRAINING DAY RACE DAY

Easy day with 2-3 hours of Zone 1 training Lots of hard efforts, typically over a 200km stage
Breakfast Lunch Breakfast Lunch

Kcals: 630 Kcals: 700 Kcals: 1,000 Kcals: 900
Carbs: 55g Carbs: 70g Carbs: 180g Carbs: 160g
Protein: 35g Protein: 35g Protein: 30g Protein: 40g
Fats: 30g Fats: 30g Fats: 15g Fats: 10g
On the bike Dinner On the bike Dinner

Kcals: 360-400 Kcals: 550 Kcals: 1,800 Kcals: 850
Carbs: 30-40g per hour Carbs: 50g Carbs: 80-120g per hour Carbs: 130g
Protein: 20g Protein: 40g Protein: 0 Protein: 35g
Fats: 0 Fats: 20g Fats: 0 Fats: 20g
MF ANALYSIS MF ANALYSIS
Although Thomas’ overall calorie intake is relatively low on an easy training day, Tour riders can burn 6,000 calories a day, so it’s no surprise that Thomas’s race-day
he gets a winning mix of slow-release carbs, protein and fat throughout the day. diet doubles his calorie intake compared to an easy training day. His focus is on
He needs just 30-40g of carbs per hour during low-intensity training rides, but quick-to-digest carbs: from white versions of rice, bread and pasta, or Science in Sport
he eats balanced meals before and after so he is not depleted the next day. chews, gels and drinks. He targets 80-120g of carbs per hour when racing, but avoids
His biggest meal comes after his morning ride, when his body is repairing itself. protein and fat on the bike, which can slow digestion. With his body under stress,
On easy days he targets plenty of fruit, salad and vegetables to support his and carbs a priority at mealtimes, he gets his vitamins and nutrients through easy-
body’s overall health and recovery. to-digest smoothies and veggie soups when he’s finished racing.
“Tour riders can burn 6,000

calories a day, so it’s no surprise
that Thomas’s race-day diet
doubles his calorie intake”
Words: Mark Bailey | Photography: Science in Sport / Charlie Crowhurst
Part of the
revolution in endurance
fuelling, Geraint Thomas
and the INEOS Grenadiers
are a proud partner of
Science in Sport. Visit
scienceinsport.com/
betafuel
58 SEPTEMBER 2022
PROMOTION
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asy, robust, tasty and convenient, dried

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GET FIT IN THE KITCHEN
BOWLED OVER
Swap your insulin-spiking bread and
butter for this high-protein blueberry
smoothie bowl
ike having a healthy ice cream for
L breakfast, smoothie bowls are perfect
in the summer heat. They take just a few
minutes to prepare, but allow you to take in
a huge variety of fresh fruits, vegetables,
protein and healthy fats, all of which can
be lacking in the first meal of the day.
Recipe taken from The Plant-Based Power Plan by TJ Waterfall (published by Penguin Life) | Photography: Shutterstock
TIME: 5 minutes
DIFFICULTY: Easy
STORAGE: Best consumed immediately
INGREDIENTS (serves 1):

- 1 frozen chopped banana
- ½ cup frozen blueberries
- 1 cup fresh spinach (approx.
30g)
- ¼ fresh beetroot
- 1 tbsp ground flax seeds
- 1 scoop plant-based vanilla
protein powder
- ½ cup plant-based milk
METHOD:
Blend all the ingredients in
a high-powered blender until
thick and smooth.
If you like, you can then
scatter your favourite toppings
over, like more fresh fruit, nuts,
seeds, or nut butter.
PER SMOOTHIE Kcals: 294,

Protein: 27.9g, Carbs: 42.4g,
Fat: 4.8g, Fibre: 10.2g
SEPTEMBER 2022 61
●FUEL NUTRITION NEWS
BLUE BOLT
Blueberries are a nutrient
powerhouse, rich in bioactive
compounds known to benefit both
health and performance. And a
recent study has shown that
blueberry supplementation can not
only increase treadmill performance
and VO2 max, but also decrease
levels of inflammation, indicating
improved recovery.4
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LESS THAN 7% PROTEIN POSITIVES

of adults have optimal cardiometabolic health, You know that a high-protein diet during weight
according to research from Tufts University. loss can help to preserve muscle mass, and it’s
Researchers assessed five components of health: now been shown that increasing protein intake
blood pressure, blood sugar, cholesterol, body fat,
and presence of cardiovascular disease like heart
even slightly can also substantially improve the
attack or stroke. They found that only 6.8% of quality of food choices made. A review of studies
adults have optimal levels of all five components. published in the journal Obesity showed that
While these results were found in the US, similar those getting 20% of their calories from protein
rates are likely to exist in the UK. Luckily, the
conditions are largely preventable through chose significantly more green vegetables, while
improved diet and more daily exercise. consuming less sugar and refined grains than
those getting 18% of their calories from protein.
62 SEPTEMBER 2022
GUT REACTION
Western-style diets – rich in red
and processed meat, sugar and
refined grains – are known to
increase the risk of colorectal
cancer. New research in over
130,000 participants adds to
the case that this link is brought
about, at least in part, by
changes to the gut microbiome
caused by these foods.3 In the
study, those eating the highest
amounts of red and processed
meat and sugar had the highest
levels of E. Coli strains, which
produce enzymes known to
cause mutations in human cells.
ABOUT A SOY
Words: TJ Waterfall | 1. Metabolic Brain Disease; 2. JISSN; 3. Gastroenterology; 4. Iranian Journal of Public Health; 5. Reproductive Toxicology
Soy foods like tofu, tempeh and edamame

have a long history of health benefits, and
are packed with high-quality protein that
can support muscle growth. But some
remain worried that they might
affect hormones in men. However,
PRE-D RINKS a large review of 41 clinical trials
shows that soy intake does not
Most pre-workout supplements
are made with caffeine – an
affect testosterone or
effective performance oestrogen levels in men,
e n h a n c e r, b u t o n e t h a t ’ s n o t regardless of dose or duration.5
well tolerated by everyone. If
you find yourself with the jit-
ters or anxiety after caffeine, BETAINE
a new study – in 24 col- is a compound found in nutrient-rich foods like spinach and whole grains, It’s been shown to
increase muscle endurance, helping participants perform more reps on the leg press and bench
lege-aged, resistance-trained press after just 14 days. On top of that, betaine helped to reduce post-exercise cortisol and increase
adults – showed that a non- testosterone, both markers of how well athletes are recovering from their training. The study used
caffeinated pre-workout, 2.5mg of betaine a day – equivalent to around 400g spinach, or 200g wheat bran.2
containing electrolytes,
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improve ratings of energy
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workout.
SEPTEMBER 2022 63
●FUEL CALORIE TRACKING
COUNTING
CALORIES
Whether you want to bulk up or slim down, calories
are crucial, and using an app like MyFitnessPal is the
obvious way to track how many you’re consuming.
Here’s how to get it right
W
hile the process can feel impossibly hard, the
concept of either losing or gaining weight
couldn’t be simpler. If you consume more calories
than you burn, you will put on weight; if you
burn more than you consume, you’ll lose it. Easy.
Of course, tracking those calories in a reliable fashion
requires some attention to detail. Which is where a calorie-
tracking app like MyFitnessPal (MFP) can help. Undoubtedly
the most renowned food-tracking app on the market, MFP
has around 200 million users. And the concept is pretty
straightforward: you build a profile, MyFitnessPal gives you
a calorie and macro target, and by adding in the foods you
eat each day, the aim is to hit this target in order to see results.
Naturally, though, if it seems too good to be true, it
probably is. Many of us are using MyFitnessPal incorrectly,
or may simply encounter problems. So we checked in with the
experts to hone in on the errors that might be derailing your
calorie-tracking efforts...
MyFitnessPal isn’t always 100% accurate…

If you type ‘brown bread’ into MFP, or ‘lasagne’, you’ll be
inundated with brands and wide fluctuations in calorie counts.
Different brands will add different ingredients to their seemingly
similar foods. It may seem easier to pick the lowest-calorie
option from the choices available, but that can lead to a flawed
calorie count.
Added to that, Charlotte Fisher, nutritionist at Marvin’s
Den, says there are often inaccuracies on food labels: “There’s
a 10% tolerance on food labelling, and even seasonal variation
in the energy content of your food. These factors make tracking
a ‘best guess’ at most.”
64 SEPTEMBER 2022
SEPTEMBER 2022
65
*Stock image not representative of MyFitnessPal
Liquid calories count, too calories also need to remember that people then overlook the quality and
Unfortunately, the calories in certain while an avocado and a Kit Kat nutritional value of foods.”
drinks can be pretty high. That full-fat Chunky might have similar calories, For good health generally, we
milk on your cereal? Around 150 the calories coming from a chocolate need to be consuming nutritionally
calories. A cup of orange juice? That’s bar are much higher in sugar. So be dense foods, but MyFitnessPal won’t
another 100kcals. The ‘one’ beer after aware of macronutrients and that an know the difference between the
work? Each pint packs in 200 calories avocado contains much healthier fats.” carbs in an apple and the carbs in
or more. a croissant. We don’t need to tell
“It’s easy to ignore liquid calories Quality can trump quantity you which one contains the greater
as they’re quick to consume,” says Which leads to this point: “When amount of health benefits.
Rob Hobson, Healthspan’s head of focusing on calorie intake,” says Dr Processed food lacking in
nutrition. “But these calories do count Aria, a high-performance psychologist nutrition can also leave your body
and if you’re tracking seriously, they and behaviour change expert, “some craving more food as it seeks out the
need to be included.”
Instead, measure your liquids
out into measuring cups before
you consume them and input to
MyFitnessPal. Hobson also adds that
these liquid calories normally come
from sugar, which can obviously play
havoc with blood sugar levels –“That
can lead to hunger pangs and might
promote mid-afternoon tiredness
and snacking.”
“It’s easy to ignore liquid

calories as they’re quick
to consume. But they need
to be included”
MyFitnessPal treats all calories
and people the same
Of course, fundamentally calories
are the same. But the way food reacts
in your body – and the impact it
has on hormones and energy – isn’t
taken into account on MyFitnessPal.
According to Hobson, while there is
truth to the fact that creating a calorie
deficit can lead to weight loss, the
concept is somewhat misguided:
“How your body burns calories
depends on lots of factors including
the type of food, metabolism and even
gut bacteria. That means everyone
is different, so you can eat the exact
same number of calories as someone
else but get a different outcome when
it comes to weight loss.”
Patrick Dooley, trainer at John
Reed, adds that “Those who track
66 SEPTEMBER 2022
vitamins and minerals it needs. In one
metabolic study, participants were
split into two groups and given meals
with an identical number of calories,
DO THE MATH
sugar, fat, fibre and sodium, with one Use this formula for working out your own
group tucking into ultra-processed personal calorie needs
foods, and the other, unprocessed.
“Whoever was in the ultra-processed
Rob Hobson recommends the Harris Benedict
group tended to eat 500 calories more
per day and gained weight,” explains equation, which works out your basal metabolic rate
Dr Aria. (BMR): the number of calories you would need if you
Put simply, as Hobson says, “Food simply slept all day. To work it out, follow the equation
quality should be made a priority below...
when choosing what to eat.”
BMR = 66.5 + (13.75 x weight in kg) + (5.003 x
The exercise issue height in cm) - (6.75 x age)
Upon joining MFP, you’ll typically
be asked to enter your daily activity
So, if you were a 30-year-old, 75kg, 180cm tall man,
levels from sedentary (zero exercise),
it would look like this:
to very active (tough gym sessions and
an active job, for example). So, your
‘exercise’ has technically already been BMR = 66.5 + (13.75 x 75) + (5.003 x 180) - (6.75
accounted for in your daily calorie x 30) = 1729.29
suggestion.
Plus, when most people track Then, multiply that number by your level of activity
exercise, Dr Aria says they often to calculate your daily maintenance calories (but
overestimate the number of calories be honest about just how active you are…):
they burn: “Researchers in Canada
found that ‘normal weight’ men and
women who expended 200 calories Sedentary or light activity x 1.4
by walking briskly estimated that they
had burned 825 calories on average. Moderately active x 1.7
When asked to then eat the number
of calories that they thought they
Vigorously active x 2
had used up in a buffet-style setting,
participants ate two to three times
more calories than they burned,
overeating by around 150-550
calories.”
Of course, if your goal is to
increase strength and muscle size,
eating at calorie maintenance or
surplus will help achieve your goals
– with around 1.2g to 1.7g of protein
needed per day per kilogram of fullback in football, for example, more on a hot day, or a particular
bodyweight. This protein-for-strength will tend to do more running than food might leave you bloated and
scenario might not be factored into a centre back.” carrying extra water weight. Illness
your MyFitnessPal calorie equation. As for resistance training, Fisher and stress can also impact your
Certain exercises do also need says it burns relatively few calories weight, and naturally these aren’t
more calories than others, which in comparison. Also, the ‘afterburn factored into MyFitnessPal. Any
might not necessarily be noted when effect’ (EPOC) – calories burned after fluctuations on the scales can then
adding into MFP. Fisher says that working out – “isn't as exaggerated as lead to the unnecessary increase or
endurance exercises like running, some might like to think.” decrease in calories.
swimming, and cycling tend to use Hobson says it’s best to weigh
the most calories, while different Daily changes yourself in the morning, at the same
positions in various sports also For many reasons, weight fluctuates time, every week. If you’re sure you’re
have different energy requirements – a from day to day. You might sweat tracking correctly and consistently,
SEPTEMBER 2022 67
to a correct calorie count, you will the numbers can lead to obsessing and restricting calories to nourishing
see results. over hitting those numbers, cancelling your body with healthy foods that
social occasions for worry over not you love to eat.”
Careful what you cut hitting those numbers, only eating Protein at every meal, alongside
Ultimately, the question you need a limited range foods that are easy fruits, vegetables, complex
to be asking is, how sustainable is to track, and falling into disordered carbohydrates and controlled portions
your new low calorie count? For eating habits like bingeing and of ‘healthy’ fats, is a good way to
months at a time? It’s unlikely restricting in the worst cases.” ensure you’re eating a nutrient-rich
you’ll keep it up, especially with There are also alternatives to MFP. diet. Fisher adds managing portion
side effects of low mood, fatigue, “Research from Stanford University sizes is also a good alternative to
and also potential physical issues shows that having an eating pattern in tracking.
such as hair loss and acne. which you don’t feel deprived and can
stick with – and that has more whole,
Is calorie tracking for you? natural foods and fewer refined,
Cooking, eating, tidying – these processed ones – is most important
take time in themselves. Throw in for weight loss,” says Dr Aria. “You
weighing, measuring and logging can shift your focus from counting
and calorie tracking can feel like
another job in itself. “Tracking is
incredibly time-consuming,” says
Fisher, “meaning that people are
likely to get bored and frustrated
with the process and more likely
to rush through it, making errors
in the process.”
So should you be calorie
tracking on MyFitnessPal? It’s
certainly not for everyone. Fisher
says that some people simply
don’t want to do it. You may soon
become resentful of something
that causes further stress and
depletes you of even more time.
“People with a history of
disordered eating or eating
disorders shouldn’t be encouraged
to track either,” she adds. “Food
is about so much more than just
numbers. Focusing excessively on
“People with
a history of
disordered
eating shouldn’t
be encouraged to
track calories”
68 SEPTEMBER 2022
HOW TO TRACK CALORIES
Track as you eat. It’s easy to forget Add exercise. MFP won’t factor
the handful of nuts you demolished or in the macro requirements of your
the two biscuits you ate mid-morning. particular training.
Focus on quality food. Ultimately, You’re not a robot. MyFitnessPal

your health comes first. Carbs from is a useful tool, but you don’t need to
quinoa benefit you more than carbs be a slave to it if you’re particularly
from cake. ravenous one day.
Go slowly. Rome wasn’t built in a Guesstimate. A job worth doing is

day, and your body goals will take time. worth doing well. Weigh, measure and
Slow and consistent over fast and log food correctly. You’re only lying to
unachievable, any day. yourself otherwise…
Track using the scanner if you Forget liquid calories. They. Always.
can. It can be useful for accuracy on Count.
branded products.
Beat yourself up if you fail to hit your
Add in treats at the start of the day. macro targets to a tee. Calories in vs.
If you’ve got a sweet tooth, or you know calories out is the underlying weight
you’ll be out boozing that night, adding loss/gain formula.
it in early means you know what
remaining calories and macros you
have to work with.
Words: Lucy Gornall | Photography: Shutterstock
SEPTEMBER 2022 69
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SUPPORT, AWARENESS, UNDERSTANDING
CHASING
THE
STIGMA
How one man is seeking
to unify Britain’s fight
against mental illness
Words: Joe Minihane | Photography: Deana Kay
SEPTEMBER 2022 71
●MENTAL FITNESS CHASING THE STIGMA
didn’t know anything Vital action

I about mental health if
I’m being honest,” says
Providing this support is more
vital than ever, says Mills: “We
Jake Mills. “I didn’t know are seeing the conversation
anything about signs or happening a lot more, but the
symptoms. It wasn’t something just as an Excel spreadsheet truth of the matter is that mental
that I was taught about in school on my computer in my bedroom health provision in this country Often we look at the words
or something that I talked about in my mum’s house. Now it’s is lacking. People may be talking mental health and associate that
with friends or family. So I didn’t turned into the biggest and most more, but that doesn’t mean that with mental illness. And that’s
know that what I was feeling was comprehensive mental health people are receiving help more, why it separates people: it
a thing. I didn’t know it was to signposting tool of its kind in or recovering more.” becomes people who are well
do with my mental health or the UK.” He cites a number of and people who are unwell.”
that I could get better.” To date, Hub of Hope has worrying statistics about suicide, Mills says that the training
Mills is an award-winning directed more than 200,000 in particular the fact that it’s the courses he and his colleagues
stand-up comedian and the people to life-changing and life- biggest killer of men under the from Chasing The Stigma
founder of Chasing The Stigma, saving help. Mills says around age of 45, all people under 34, run are focused on educating
a national charity with the aim 20,000 people a month are now and mothers with children under everyone in an organisation
of normalising the conversation using the service. A dedicated the age of one. More than 200 rather than select members
around mental health. What ‘Need Help Now’ button points school children a year die by of staff. The aim is to ensure
Mills was feeling was anxiety users straight to Samaritans and suicide in the UK. everyone is able to spot the signs,
and depression, which became Crisis Text Line’s messaging “Of all the people who die whether they or someone they
so acute that, in 2013, he service. by suicide every year, almost know is struggling:
attempted suicide. “People are coming to us three quarters of those people “What we try to say is that
He chose to share his story looking for help and support are not known to mental health if you start noticing something
on social media, beginning a not quite right, whether that's
conversation about something
which remains a difficult and “People may be talking more, in yourself or in others, then it’s
really, really important to have
at times taboo topic.
“Every time I did an but that doesn’t mean that a conversation to try and work
out what it might be. Your role
interview, people came to me
asking me for help. There’s people are receiving help is not to fix somebody’s problem.
It’s not to be the mental health
absolutely nothing unique
about me or what I was doing more, or recovering more” expert, but to be a bridge between
your friend or family member
or saying. But there was a power struggling and getting them
of that lived experience where and finding support that is services, or haven’t been seen to the help and support of the
people thought, well, ‘Here's actually on their doorstep,” says within a year previous to death,” experts who are out there.”
somebody who gets it. Here’s Mills. He likens the approach he adds. “People are dying
somebody who understands how he’s taken with Hub of Hope to without any help.”
I’m feeling.’” big-name apps like Deliveroo
It led to him and his partner and Uber. Culture shift
setting up Chasing The Stigma “It’s not rocket science Fixing this issue is difficult and
and now, the Hub of Hope, a bringing this together,” he says. requires long-term thinking, says
one-stop shop for mental health “If we travel anywhere in the Mills, with education key:
services accessible online and as country and we want a takeaway “We all have mental health,
an app for iPhone and Android. or a taxi, we go on an app and like we all have physical health,
we find the options available but we’re not being prepared to
Support on the doorstep and we get what we want, when know and understand how to
“I decided to create the Hub of we want it. We wanted to take deal with that. We need a culture
Hope as a directory of services to that same concept and put that shift, where we talk about mental
make help as easy as possible to into mental health support, health every day, everywhere, not
find,” says Mills. “It started off because being on a waiting list is just talking about mental illness.
not good enough and it doesn’t
mean that you can’t access help
elsewhere.”
72 SEPTEMBER 2022
Hub of Hope is available on the App

Store and Google Play, as well as via
chasingthestigma.co.uk
SEPTEMBER 2022 73
●MENTAL FITNESS JONNY WILKINSON
“It ended up so
fairytale-like
for me compared to
what I could have possibly
imagined.
You become
attached
to it.
And then it
stops”
74 SEPTEMBER 2022
SEPTEMBER 2022 75
Despite being the biggest

name in English rugby,
Jonny Wilkinson suffered
mental health struggles
throughout his career. Here
he explains the Buddhist
ideas that have helped
him find a greater sense
of contentment since
hanging up his boots
H
e’s the player own mental health. “You become attached
who transcends to it [the fairytale],” he adds. “And then it
rugby. His stops. You come out the flow state into the
iconic drop material, physical experience of the world.”
goal in the
dying minutes Success doesn’t buy happiness
of the World These attachments to success, says
Cup final Wilkinson, did little to improve his mental
in 2003 ensuring he would forever be health. Winning could never ease his low
remembered as the man who won England mood or sense of constant worry. He was,
the trophy they’d been after for decades. he says, only able to start improving his
But for Jonny Wilkinson, this moment, wellbeing by opening up about his feelings
along with countless others – in a career and being vulnerable.
marked by the outward success of four Six “When it becomes a practised habit,”
Nations championships and two Heineken says Wilkinson, “it’s no longer really being
Cups to go alongside that World Cup vulnerable and opening up. It’s recognising
winner’s medal – was just part of a wider that it’s about facing challenges and
story. One in which he was battling anxiety understanding why things are there – going
and depression despite, from the outside, deeper and, I think, getting better.”
appearing to have it all. He says that, while he feels the
“It ended up so fairytale-like for me conversation around mental health is
compared to what I could have possibly improving, we need to start considering what
imagined,” says Wilkinson, who works as a life looks like beyond those first ‘beautiful’
mental health ambassador for health insurer moments when we tell someone else about
Vitality and has long been a practising how we feel.
Buddhist – something which he has “So much of it is about coping and
previously said helped him make sense of his getting through,” he says. “I get that, because
76 SEPTEMBER 2022
“I coped and survived
my way through matches,
because I put so much fear
of failure onto myself ”
I’ve been in that space. But by their very Buddhism really comes to the fore. almost like you put all your eggs in one
nature, coping and managing, for me, are His passion for the topic is every bit basket and say, ‘When I get this, everything’s
a survival state. It’s actually what I did with as powerful as his urge to win when on the going to be good.’ Then when you get it, you
so much of my life in terms of my rugby rugby pitch, albeit from a more rounded go, ‘Oh god, what now?’ Then you think,
career. I coped and survived my way through place and without the need, as he sees it, Well, maybe the next one will do, but you
matches, because I put so much of a fear of to become attached to specific achievements already have your evidence [that these kind
failure [onto myself ].” and goals. of goals don’t work].”
These techniques became more and This is where Wilkinson believes being
more reinforced, however, leading to further Goal setting more reflective and honest with ourselves
anxiety. So instead, Wilkinson began delving It’s these goals, he says, that we need to get is key. “When challenge becomes the
deeper, considering how people believe they better at understanding: understanding of growth,” he says. “that’s
need to suffer to succeed, as well as exploring “If they’re an attempt to fill a hole, or opportunity, that’s connecting more with
spiritual ways to become more grounded have a lack of connection to self-worth or who you really are and connecting more with
in the present moment. This is where his fulfilment… then it just doesn’t work. It’s life. Challenge doesn’t come in the form you
SEPTEMBER 2022 77
78 SEPTEMBER 2022
want it, otherwise it’s just not challenging.”
Facing up to failure, rather than
searching solely for success, is what
Wilkinson is driving at:
“If you had a big sports tournament
coming up at the end of the year and you
‘What Wilkinson is
said, ‘Right, we’ve got a year to plan our
fixtures before that,’ who would you choose
espousing is a kinder,
more gentle approach
to play against? You’d pick the best teams in
the world. Some might say, ‘You’re going to
lose.’ But that’s the point.
Wilkinson continues with the rugby
analogy:
“What we’re actually saying to ourselves
to life. One which
is, ‘Give me the 80-nil games, give me those
games when everything happens exactly doesn’t put its store
in material success
as I wanted, so I don’t have to grow.’ But
then as soon as you sit in that space, the
unfulfillment level is huge. The inner voice
that says, ‘It’s my nature to expand infinitely
and to explore my boundless truth,’ is saying,
‘I’m not OK with this.’
or achieving endless
Wilkinson believes even when taking
the route of safety and comfort, challenges
will still present themselves: “That challenge
goals without really
will be unrest – enormous unrest. That was
how I played my entire rugby career. It was, exploring why we’re
trying to attain them
‘Someone’s trying to take me on, I need to
win this. I need to win this battle. I need
to win it.’ The problem is, if you win every
battle, you don’t go anywhere.
“Losing, and in that way suffering, is still
so challenging and so painful and tough, but
in the first place’
it’s no longer suffering if you are able to view
it with perspective.”
Reframing stress and anxiety anywhere. There’s no destination, it’s an to accept that what he has gone through,
There’s also, says Wilkinson, a need to try adventure. Life deepens, it doesn’t go linear and what we all go through, is part of a
and understand that we can positively frame from here to there. Now is all there is.” deeper exploration of life.
stress and anxiety when facing challenges: “It’s not my life, it’s life working through
“In the Zen Buddhist tradition, [you] Understanding suffering me,” he says. “My job is to get out of its
pose conundrums with people that take them Ultimately, what Wilkinson is espousing is way so I can experience the intuition, the
into a level of anxiety. The whole point being a kinder, more gentle approach to life. One wisdom, inspiration, the creativity, the
in that space, there is growth, because it’s the which doesn’t put its store in material success beauty, the love – all that stuff, which is
shedding of ‘what I had and what was giving or achieving endless goals without really inclusive and universal.”
me some kind of comfort was essentially exploring why we’re trying to attain them To some it may sound a bit out there
stopping my expansion... Do I release it and in the first place. This, again, comes back for a man who became known for his
Words: Joe Minihane | Photography: Vitality
go into the unknown or do I hold onto it to suffering, something which in the past uncompromising and professional focus
and stay with what I do?’” he has claimed he felt was essential in order on the rugby pitch. But staying present
Wilkinson believes that embracing to achieve his goals as a rugby player. and being kinder about who we are,
such challenges is fundamental, but he isn’t “The idea about suffering, the one that and who we want to be, is an easy and
naive enough to think it’s easy. Rather, he I think is the one that got me [as a player], powerful message to get behind.
highlights that our challenges and attempts is not so much that you have to go through
to understand our lives and mental health it to get what you want, but the idea that
Jonny Wilkinson was speaking as Mental Health
are a never-ending processes. Understanding getting what you want at the end of it is Ambassador for health insurer Vitality as part of
that, he says, has been key for him: going to be better than the suffering. Mental Health Awareness Week.
“It’s not a journey because it’s not going Wilkinson says he has instead come
SEPTEMBER 2022 79
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YOUR BLUEPRINT FOR SUCCESS
BURN
BABY
BURN
Need an effective fat-loss
challenge? Try one of these
belly-busting protocols
TABATA
HOW Pick a movement – rowing, cycling,
kettlebell swings (pictured) and dumbbell
thrusters are all good options – then go all-out
for 20 seconds, rest for 10, and repeat a total
of eight times. It only lasts four minutes and if
you aren’t exhausted afterwards, you didn’t
go hard enough.
WHY Originally developed to improve the VO2
max of pro cyclists, this short, sharp workout
packs a lot of work into very little time and will
leave you burning fat for hours afterwards.
AMRAP
HOW Standing for ‘as many rounds as
possible’, this workout format popularised
by CrossFit sees you do as many rounds as
you can of a circuit of moves in a set time.
Classic CrossFit WOD Cindy, for instance, is
an AMRAP of 5 pull-ups, 10 press-ups and 15
squats, done for 20 minutes.
WHY You’ll always go harder with a target to
beat, and you’ll do more work as you get fitter.
EMOM
HOW Pick an exercise (or two, or three), and
aim to complete a certain number of reps
every minute on the minute (EMOM). Get them

done fast and you’ll have more time to rest.
WHY It’ll keep you honest, and it’ll also fit a
high volume of work into a relatively short
space of time – leading to better conditioning
and fat loss – while still including enough rest
to allow for proper form.
SEPTEMBER 2022 81
●TRAINER ASK THE EXPERT
PRO TIPS
Training your proprioception will
make you a sharper, faster and more
durable athlete – here’s how
82 SEPTEMBER 2022
Whether you lift weights, variables to a familiar task to
play squash or run up hills, make it more testing,” explains
well-honed proprioception is James. “That could be
going to seriously boost your surface,” explains James. “The performing a bodyweight
THE EXPERT balance, efficiency, reaction aim is to go slowly, with your squat while catching a ball,
Mike James is a former times, coordination and agility. main focus on remaining for example.”
military PT, a specialist “Proprioception is vital for controlled throughout.” Other complex task drills
musculoskeletal developing and refining You can also use wobble include performing a press-up
physiotherapist, movement patterns and boards and Bosu balls for with your feet suspended in a
and an advisor to control. It helps improve sports single-leg drills – such as lateral suspension trainer, standing on
INCUS Performance performance and activity lunges or single-leg squats one leg while lifting a dumbbell,
(incusperformance.com) or throwing a ball against a wall
execution,” continues James. – but easy at-home drills are
“An intact sense of often just as efficient. “Think of and catching it while standing
proprioception is crucial to wobble boards, gym balls and on a wobble board.
Proprioception is your learning a new skill, and other unstable surfaces as a
body’s invisible skill. Put achieving the movements and novel progression that may 04. Get specific
simply, it’s your ability to sense activities we wish to perform be useful sometimes, but not Whatever proprioception
the movement, action and with skill and confidence.” a mandatory tool for everyone,” exercises you devise, try to
location of your limbs in space. As proprioception says James. Skipping is also make them as relevant to your
It’s what enables you to dribble conditions your muscles, an incredibly powerful tool for sport as possible. If you play
a football without looking down, tendons and joints to adapt to improving proprioception. racquet or catching sports,
rapidly change direction on the quick movements, it can also do drills which develop
rugby field, return a tennis help you to avoid injury. A major 02. Shut your eyss proprioception in your arms.
serve, run over rocky or uneven six-year study published in the Next time you’re doing some If you’re a cross-country runner,
terrain, or lift weights with Journal of Strength and balance exercises, try digging focusing on leg drills is a better
fluency and precision. It’s the priority.
reason you can touch your “Always integrate real-
knee even when you’ve got “Proprioception is vital for world activity,” says James.
your eyes closed. And it
remains one of the most
developing and refining “Training proprioception should
be specific to the task. For
mysterious and neglected movement patterns and many, the development of
balance and proprioception
sporting attributes.
“Proprioception is the control. It helps improve will be to facilitate a return to
awareness of a body or joint's
position in relation to its sports performance” a sport after injury, or simply
to improve performance. Make
environment,” explains physio sure the training is gauged
Mike James, an advisor for Conditioning found that athletes out that fancy dress pirate eye appropriately to progress in
training data specialists INCUS who participated in regular patch. “Visual cue removal that particular activity.”
Performance. “This proprioceptive training involves the execution of a
proprioception is achieved via experienced an 81% decrease given task with one eye or both 05. Keep it consistent
several different receptors in in ankle sprains. eyes closed,” explains James. To truly improve your
structures surrounding the And best of all, with a few “The body is then required to proprioception, make sure the
joint, such as muscles and simple at-home training drills, gain its feedback from the specific training you’re doing
ligaments, which send you can work on your proprioceptive system.” becomes a regular part of your
messages back to the brain to proprioception any time you The exercise could be as weekly workout regime.
let it know the position of the want… simple as doing lunges or Consistency is a skill which
joint. When you move, the single-leg squats with one or needs to be honed.
receptors send detailed 01. Go out on a limb both eyes closed. “You can also “Improvements and
messages to your brain about Simple balance and agility drills use other kinds of visual refinements in your balance
your positions and actions. – like bending forward on one disturbance,” adds James, and proprioception occur
Your brain processes these leg to pick up cones, juggling “such as working out in a dimly through repetition,” says
messages and works with your tennis balls, or hopping over lit or dark room.” James. “It’s much more than
vision, nervous system, and small hurdles on one leg – can simply trying these things a
vestibular system to create boost your proprioception. 03. Add new stimulus couple of times and hoping for
your perception of exactly “This generally involves To really turbo-charge your a miracle reaction. Practice
where your body is and how standing on a single limb, or on proprioception, take your and practice some more to
you’re moving.” an uneven or unstable surface, routine squats and lunges up see tangible improvements.”
and performing a task that a gear with some complex task
would usually be performed training. “Complex task training
on both limbs or a more stable requires adding additional
SEPTEMBER 2022 83
●TRAINER HOW TO BUILD
HOW TO BUILD…
TRAINING ADHERENCE
If you feel like you blow hot and cold with your exercise
routine, The Movement Blueprint’s Harvey Lawton is here
to show you another way
You might associate training switch is more on, others tend to be more
adherence – in simple terms, off – be that socialising, work pressures
showing up and doing the work when or business travel.
required – with the times when other life Successful training adherence is
stuff isn’t getting in the way. As a result, achieved once you master consistency,
adherence is usually categorised as as well as learn how to reset and go
being either ‘on’ or ‘off’. again if something gets in the way.
On equals an all-in approach and Equipping yourself with a foundation
everything at once. That might mean of know-how, either through reputable
more training, higher intensity workouts sources and applying these to your life,
and less food on a calorie-restricted diet. or through enlisting the support of a
Off equals a lack of routine and little coach, will see you make proactive
to no intentions. You can’t make time for choices, instil positive mindset habits
training. Diet? No point. Adherence? and be able to (and want to) bounce
Never met them. back to routine quickly. This feeds into
your training, your nutrition, your sleep
Don’t panic and your broader lifestyle habits.
What’s largely unspoken, however, is the So if one thing doesn’t go to plan,
art of flexibility and the ‘dimmer switch’ don’t let everything else disappear
analogy. Life is a balancing act: – maintain the rest but simply dim the
sometimes opportunity presents itself to switch. Then dial it back up tomorrow.
turn up training intensity, and other times That is still adherence, and it’s the sort
around external pressures we have to of flexibility that will see you gain
learn to be able to dim that switch – consistency without playing pinball
without turning it off completely. As one with your fitness gains.
“Life is a balancing act: sometimes

opportunity presents itself to turn up training
intensity, and other times around external
pressures we have to learn to be able to dim
that switch”
84 SEPTEMBER 2022
The Movement Blueprint offers both one-on-one
training and nutrition coaching, designed to help you find
adherence for long-term success and results.
Visit themovementblueprint.co to find out more
SEPTEMBER 2022 85
●TRAINER SWISS BALL EXERCISES
SWISS BANK
Dust off your long-forgotten Swiss ball for serious core strength benefits
In the late 90s to early 2000s, leisure mainstream. Why? Because Swiss balls Training mainly on machines may increase
centres and exercise videos are an excellent tool for developing your muscle mass or strength, but it will be
everywhere were invaded by very large, functional, ‘real-world’ strength. to the detriment of your stabilisers –
bouncy balls. Nowadays, Swiss balls are With a machine, you can only move ultimately making you weaker on free
dotted around nearly every gym in the in one direction, therefore you tend to weight exercises. It’s like putting a bigger
world – usually gathering dust in the corner. be limited to recruiting the main muscle engine in your car but not upgrading your
Who knows, you might even own one. But groups. Swiss balls, on the other hand, brakes or suspension. When required to
these big, bouncy inflatables are far more enable you to work the prime movers, plus go faster the brakes and suspension could
than just a gimmick. Used right, they can be all the stabiliser muscles that support the be out of balance and cause a crash.
a genuinely useful training tool. movement in question. The following moves will help you work
Initially used by physiotherapists for Why is that important? Your body only key muscles, as well as all the crucial
rehabilitation, they quickly became uses what it needs to when exercising. stabiliser muscles surrounding them...
SWISS BALL CRUNCH SWISS BALL CRUNCH TWIST

TARGET AREAS: Abs, lower back TARGET AREAS: Obliques
Lie on your back over the Swiss ball, with your fingers by Lie on your back with your fingers by your ears.
your ears. Tuck your chin into your neck and pull your stomach muscles in.
Place your tongue in the roof of your mouth and roll your Lift your head and shoulders off the ball while rotating the right
neck forward into your chin. elbow to the left-hand side of your body.
Pull your stomach muscles in and lift your head and Pause at top, then slowly lower. After your designated number
shoulders off the ball. of reps, swap sides.
Pause at the top, then slowly lower.
COACHING CUE: Try not to lead with your elbow, but pull from your
COACHING CUE: Make it harder by holding your arms stomach. Imagine your upper body is fused together.
straight behind your head.
86 SEPTEMBER 2022
SWISS BALL
DECLINE PLANK
TARGET AREAS: Abs,
lower back, glutes
Place your feet on the

ball and your hands in
a press-up position.
Suck your belly
button into your spine
to maintain core
activation.
Ensure your back
doesn’t bow, as that
will recruit incorrect
muscle sequences.
COACHING CUE:
To make it harder,
move your feet closer
together.
SWISS BALL JACKKNIFE

TARGET AREAS: Abs, lower back, shoulders
Place your ankle on the ball and your hands on floor in a press-up position
with your elbows locked out.
Draw your belly button in towards your spine.
Maintain a flat back posture.
Pull your knees in towards your chest, hold, then slowly return.
COACHING CUE: Move your hands closer together to make it more difficult.
SEPTEMBER 2022 87
SWISS BALL
JACKKNIFE TWIST
TARGET AREAS: Obliques, lower
back, shoulders
Place your ankles on the ball and

your hands on the floor in a press-up
position, with elbows locked out.
Draw your belly button towards
your spine.
Maintain a flat back posture.
Draw your knees diagonally from
the right side to the left hip.
Once you’ve completed all reps
on one side, switch.
COACHING CUE: Balancing on your

toes on the Swiss ball increases the
challenge.
SWISS BALL PIKE

TARGET AREAS: Abs, shoulders, hip flexors
Begin in a press-up position with your toes on

the Swiss ball.
Bring your hips up to the ceiling.
Maintain good back posture.
Slowly lower back down.
COACHING CUE: Do one leg at a time to make it harder.
88 SEPTEMBER 2022
SWISS BALL PLANK
TARGET AREAS: Abs, shoulders, glutes
Place your elbows on the Swiss ball and your feet hip-width apart
on the floor.
Keep your back flat and your hips in line with your body.
Hold for as long as you can maintain good postural alignment.
COACHING CUE: Close your eyes to make it more challenging.
SWISS BALL ROLL-OUT

TARGET AREAS: Abs, lower back
Place your elbows on the Swiss ball and your feet hip-
width apart on the floor.
Keep your back flat and your hips in line with your body.
Push your elbows upwards.
Hold, then draw them back to starting position.
COACHING CUE: Try to draw out your name with your

elbows for an added challenge.
SWISS BALL V-UP

TARGET AREAS: Abs, glutes, hip flexors
Lie on the floor with the Swiss ball between your feet.
Maintain tightness in your core.
Lift your legs and your arms upwards.
Hold at the top, then slowly lower.
COACHING CUE: If too difficult, bend your knees to shorten the lever.
SEPTEMBER 2022 89
SWISS BALL PRESS-UP

TARGET AREAS: Abs, chest, glutes
Begin with your hands shoulder-

width apart on the Swiss ball and
your legs on the floor.
Bend your elbows to slowly lower
your chest until it touches the ball.
Pause, then push back firmly.
COACHING CUE: To add variety and

an extra challenge, target one pec
at a time by pressing further towards
one side, then the other.
SWISS BALL LATERAL CRUNCH

TARGET AREAS: Obliques
With your feet anchored against a support, place

your hips sideways onto the ball.
Have your hands gently resting behind your head.
Keep your body side on, then contract upwards as
high as you can go.
Pause, then return slowly. Change sides after set
number of reps.
COACHING CUE: Make it harder by holding your arms

straight overhead.
SWISS BALL GLUTE BRIDGE

TARGET AREAS: Glutes, hamstrings,
lower back
Lie on the floor with your heels

on the Swiss ball.
Lift your hips off the ground,
pushing them upwards.
Keep your back flat and aligned
throughout the movement.
Slowly lower to the start position.
COACHING CUE: If you feel the

exercise too much in the hamstrings,
stretch them out in-between.
90 SEPTEMBER 2022
SWISS BALL
HAMSTRING CURL
TARGET AREAS: Hamstrings, glutes,
lower back
Lie on the floor with your feet on

the Swiss ball.
Keep your hips up and draw
your knees towards your chest.
Pause, then slowly return.
COACHING CUE: Change the angle

the knees are pulled in – i.e. both
inwards or outwards – to hit the
three different hamstring muscles.
SWISS BALL
COSSACK SQUAT
TARGET AREAS: Hip adductors,
quads, glutes, hamstrings
Stand upright and place one foot

on the Swiss ball.
For the foot that is on the floor,
maintain alignment especially during
movement to prevent your knee
dropping inwards.
Hinge your hips back, while
maintaining a flat back.
Drop as low as you feel
comfortable, then push back up to
the start.
As you get more comfortable with
the movement, you can descend
lower into the squat.
COACHING CUE: Fix your eyes

on one spot in front of you to
Words: Nolan Sunnassee, personal trainer and strength coach (evo-fit.co.uk)
maintain balance.
SEPTEMBER 2022 91
●TRAINER DUMBBELL WORKOUT
ONE-KIT WORKOUT
Grab a single dumbbell to develop core strength and full-body muscle in six moves
Workouts don’t need to go until you’ve performed every body – which you do with every
HOW TO:
be lengthy and rep of every exercise. It’s an exercise in this workout – your
Holding the dumbbell in
complicated to be effective. effective protocol for ramping core activates, stabilising the your right hand, do all the
For optimum fat loss, grab a up your metabolism to burn spine and pelvis, transferring reps of all six exercises before
single dumbbell and bash out more calories, not to mention power across your body,” says restarting with the weight in
this quick-fire routine. building an iron grip. Alex Gildea (pictured left), who your left hand.
The workout is a ‘complex’ This unilateral session will created the session. Do 5 reps (each side) for
– which is actually fairly also strengthen your abs, by Doing the moves as a each exercise.
straightforward. Simply pick up creating instability that they’re complex also keeps the intensity Rest for 60 secs at the
a piece of equipment – in this forced to resist. “When you high enough to rev your end of one round.
Do 5 rounds in total.
case a dumbbell – and don’t let move with just one side of your metabolism and torch body fat.
WEEK 1 SETS 3 REPS 5 each side REST 60 secs WEEK 2 SETS 3 REPS 5 each side REST 45 secs
WEEK 3 SETS 4 REPS 5 each side REST 30 secs WEEK 4 SETS 5 REPS 5 each side REST 15 secs
1a. DUMBBELL CLEAN AND PRESS

Choose which arm is going to take the punishment first.
Keep the weight in this hand for all six exercises before switching.
Grab the dumbbell with legs bent and your eyes looking forwards.
Drive up and pull the weight from the floor to chest height, then
drop under it to ‘catch’ it at shoulder height.
Straighten your legs to stand and press the
weight overhead.
COACH’S COMMENT: “Exhale during the clean,

then inhale, then exhale again on the press to
brace your core and stop lateral flexion of your
spine,” says Gildea.
92 SEPTEMBER 2022
1b. DB REVERSE LUNGE
With the weight by your side, take
a big step backwards with one foot.
Brace your core to keep your
balance and keep your torso
upright, then lower until your knee
is just off the floor.
Drive back up to the start.
COACH’S COMMENT: “This is a

great stretch for your hip flexors.
Remember to engage your core
first, then move to stop your pelvis
rotating.”
1c. DB BENT-OVER ROW

With a slight bend in your legs,
hinge forwards at your hips until your
back is almost parallel with the floor.
Keeping your core tight to keep
your pelvis level, row the weight up
towards your armpit so you feel a
squeeze in your upper back, then
lower to the start.
COACH’S COMMENT: “Push your

hips back to straighten your back
and engage your core – it should
feel like you’re wearing a tight belt.”
SEPTEMBER 2022 93
●TRAINER DUMBBELL WORKOUT
1d. DB FRONT SQUAT

With the dumbbell at shoulder height, keep your
core tight and bend your legs to lower into a squat
with your chest up.
Keep your knees wide and drive your hips
forwards to generate power as you stand.
COACH’S COMMENT: “Squeeze your free hand into

a tight fist to increase tension in your body to keep
your torso strong.”
1e. DB CURL
AND PRESS
Keeping your elbow
tight to your side, curl the
dumbbell from your hip to
your shoulder, then press
it overhead until your arm
is completely straight.
Reverse the move back
to the start.
COACH’S COMMENT:
“Contract your glutes and
core to stop your back
hyperextending during
the press.”
94 SEPTEMBER 2022
1f. DB ROMANIAN DEADLIFT
With the weight in front of your thigh and a very slight bend in your knees, lower the dumbbell
down your leg until you feel a stretch in your hamstrings.
Drive your hips forwards to return to the start. That’s half the battle.
Switch the weight to your other hand and repeat all the exercises, then – relief – you can rest.
COACH’S COMMENT: “Progress to doing this on one leg. Contract the glute on your free leg
to improve balance and allow a deeper stretch on the working hamstrings.”
SEPTEMBER 2022 95
●TRAINER EMOM WORKOUT
WAIT A
MINUTE
Light up your legs,
lungs and back with
this two-move EMOM
Every minute on the minute
(EMOM), as mentioned on
p81, is a protocol that keeps the
intensity high and rest low to
challenge your power of recovery
and force your body to adapt. It’s
especially good at improving strength
endurance, because you’re going to
need apply as much effort in the last
minute as the first.
HOW TO:
This workout consists of two
exercises: wide-grip pull-ups and
burpees.
Complete 5 reps of the pull-ups,
then rest for the remainder of the
minute.
Now complete 10 burpees,
resting for the remainder of the
minute.
Repeat this pattern, completing
10 rounds in total (20 minutes of
work).
The quicker you get through
the reps, the more rest you’ll have
before the next set starts.
1a. WIDE-GRIP PULL-UP

REPS: 5
REST: Remainder of minute
Grasp the bar with an overhand

grip so your palms are facing away
from you and your hands are more
than shoulder-width apart.
Contract your upper back muscles
to pull your sternum towards the bar.
Lower under control to return to
the start.
Point your elbows towards ‘10’

and ‘2’ on an imaginary clock
face. With your elbows facing
forward in that way, you will be
able to effectively engage your
lats for a more efficient pull-up.
96 SEPTEMBER 2022
1b. BURPEE
REPS: 10
REST: Remainder of minute
From standing, drop down and place your

hands on the floor outside your feet.
Jump your feet back so you’re in the top
press-up position, then back to between
your hands.
Jump up, clapping your hands overhead.
Make it harder by dropping your torso

all the way to the floor at the bottom of
the burpee.
Photography: Ben Knight
SEPTEMBER 2022 97
●TRAINER FINAL THOUGHT
STRETCH
YOURSELF
Regular yoga can make
you smarter and happier
Taking up yoga and meditation
can strengthen your cognitive
skills and even help to combat
age-related mental decline,
according to research published in
the Journal of Alzheimer’s Disease.
Subjects in the study were split into
two groups: one followed a 12-week
yoga and meditation programme,
while the others did a dedicated
brain-training programme. When
scientists conducted cognitive tests
on the entire group, they all
experienced an uplift in their mental
performance, but only those in the
yoga group experienced happier
moods.
98 SEPTEMBER 2022
100% Natural Traumeel® for Effective Pain Relief
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1. C. González de Vega, C. Speed, B. Wolfarth, J. González. Traumeel vs. diclofenac for reducing pain and improving ankle mobility after acute ankle sprain:A multicen-
tre, randomised, blinded, controlled and non-inferiority trial. Int J ClinPract. 2013. doi: 10.1111/ijcp.12219.
2. Zell J, Connert WD, Mau J, Feuerstake G. Behandlung von akuten Sprunggelenksdistorsionen: Doppelblindstudie zum Wirksamkeitsnachweis eines
homöopathischen Salbenpräparats [Treatment of Acute Sprains of the Ankle: A Controlled Double-Blind Trial Test the Effectiveness of a Homeopathic Preparation].
Fortschr Med. 1988; 106(5): 96-100. (English translation available in: BiolTher. 1989;VII(1):1-6).
3. Böhmer D, Ambrus P. Behandlung von Sportverletzungen mit Traumeel-Salbe – Kontrollierte Doppelblindstudie [Treatment of Sports Injuries with Traumeel Oint-
ment: A Controlled Double-Blind Study]. Biologische Medizin. 1992;XXI(4):260-268. (English translation available in: BiolTher. 1992;X(4):290-300).
4. Orizola AJ, Vargas F. The Efficacy of Traumeel® Versus Diclofenac and Placebo Ointment in Tendinous Pain in Elite Athletes. A Randomized Controlled Trial. Med Sci
Sports Med Exerc. 2007;39(5,Suppl.): S79, abstract 858.
Lightweight.
Breathable.
Natural.

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