Muscle & Fitness UK - July 2018

R’S
EIDE
JOE W
JULY 2018
TWO A DAY TRANSFORM

TRAINING YOUR BODY
LIKE VANQUISH ATHLETE
& IFBB PRO
BACK 2 FRONT
SUPERSIZE YOUR
JEREMY POTVIN
BACK &
CHEST YOGA
FOR
MUSCLE
REASONS
10
EAT YOUR ARMS
AREN’T GROWING
TO GET JULY 2018 UK £4.20
07
SHREDDED 9 770955 138134

www.muscleandfitness.co.uk
WWW.BODYPOWER.COM
A NEW ERA
THE EVOLUTION OF
B O DY P OW E R I S C O M I N G . . .
1 0 T H - 1 2 T H M AY 2 0 1 9
WWW.BODYPOWER.COM
WWW.BODYPOWER.COM
SATURDAY 29TH SEPTEMBER
EDINBURGH
BODYPOWER’S COMING!
WWW.BODYPOWER.COM
Inside
64 A Very Dirty Date ON
Forget the cinema! Give Tough Mudder a try! OVER
THE C
Y
JULY 2018 68 Why Cycling can Boost your JEREM N
PO T V I
Photog
by
Ian Spa
raph
Mental Wellbeing nier

VOLUME 78 | NO. 7 An eye-opening insight into the mental power
of cycling.
IN EVERY ISSUE
6 FROM THE CEO FEATURE
140 IN THE NEWS 70 Miami Pro- The Results
Check out the latest winners turned Miami
144 HOT BOD Pro pros.
72 Downsizing
COVER STORY Whilst most of us are trying to build lean
muscle, Carly Thornton is on a mission to
10 The Human Photoshop downsize.
IFBB physique pro Jeremy Potvin shares his
secrets to an insane waist-to-shoulder ratio. 74 Couples Who Train, Remain!
Meet the King and Queen of Insta- Mr and Mrs
Super Abs.
MALE MUSCLE
20 BOSU Ball Blaster 76 Are Yoga and Massage Really
Increase your core stability and co-ordination that Important?
for improved functionality! These experts say YES!
24 Two a Day Training 78 The Undefeated Queen of SPORTS & PERFORMANCE

This training principle popularised by Arnold
Schwarzenegger could help separate you from
the Stage 103 Bodyweight Workout
Nyisha Jordan spills the beans on her Sports & Performance Editor Mark Laws gives
the pack.
seemingly untouchable reign. you some simple bodyweight exercises that
anyone of any level can perform at home or in
26 10 Reasons your Arms aren’t the gym.
Growing 78
Killing yourself in the gym but not seeing arm
gainz? Here’s why!
114 Under the influence
British Tennis player Kyle Edmund speaks
exclusively to M&F about how the people
28 Movable Muscle around him have helped him to climb the world
How to improve your range of motion, sleep,
rankings and become the British number 1.
mood, strength and recovery.
34 Feats of Greatness 120 Run Forrest Run

Rob Pope speaks to M&F about why he
Nick Santonastasso was given a 30% chance to
decided to re-create Forrest Gump’s epic
live. Now he’s living life to the fullest.
run across America, how he coped with the
demands and his plans for the future.
36 BodyPower 2018 in Review
Get the lowdown on the top athletes,
competitions and results from BodyPower’s
128 Leader of the ‘Wolf’ Pack
Saracens captain, Brad Barritt, speaks to M&F
10th anniversary event.
about lifting trophies, changing culture and
prolonging his career.
50 Might As Well Jump
Torch upwards of 150 calories in just 15 minutes NUTRITION
with a combo of rope jumping and full-body
132 Kettlebell Sport
conditioning moves. 82 Eat to Get Shredded Chris Guyll talks to M&F about the sport of
Chow down like a King and still get ripped! Kettlebell lifting that is growing in popularity
with professional and amateur competitors.
52 Trending Now…
The Muscle & Fitness guide to looking and 88 8 Ways to Stop Messing
feeling on point this summer. up your Diet 132
Want to stop falling off the wagon for good?
54 The Essential Rules for Becoming Here’s how!
a Successful Bodybuilder
Overnight sensation Jaswinder Guru tells 94 Pre-Workout Nutrition
you how. A guide to what to eat and most importantly,
when.
56 Marine Machine
Think stage prep is challenging? Not for a 98 Summer Sensations
marine! Delicious recipes to send your summer sizzling.
60 Back 2 Front 100 Jonny Wilkinson Chats to M&F

The push-pull routine to supersize your back Rugby star Jonny Wilkinson reveals his very
AND chest! personal drinks venture.
6 M U S C L E & F I T N E S S / J U LY 2 0 1 8
CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER
David Pecker
UK EDITION
CHIEF EXECUTIVE OFFICER
Nick Orton
www.muscleandfitness.co.uk
CHIEF EXECUTIVE OFFICER UK MANAGING DIRECTOR

Nick Orton Carl Walker
EDITORIAL ADVERTISING
UK MANAGING DIRECTOR Carl Walker
Carl Walker Tel: 01926 485423
e-mail: c.walker@bodypower.com e-mail: c.walker@bodypower.com
EDITOR-IN-CHIEF CIRCULATION
Danni Levy
e-mail: d.levy@bodypower.com HEAD OF CIRCULATION
Patrick Napier
SPORTS & PERFORMANCE EDITOR e-mail: p.napier@bodypower.com
Mark Laws
e-mail: m.laws@bodypower.com FINANCE
SUB-EDITOR FINANCIAL CONTROLLER
Samantha Yardley Phil Walton
e-mail: s.yardley@bodypower.com e-mail: p.walton@bodypower.com
Suite 605 Holly Court, Holly Farm Business Park, Honiley, Warwickshire, CV8 1NP
EDITORIAL DESIGNS BY Copperwire Creative Ltd US EDITION

www.copperwirecreative.com Tel: 01977 269078 EVP/GROUP PUBLISHING DIRECTOR
Chris Scardino
PRINTED IN UK BY PCP Tel: 01952 585585
EDITORIAL
DISTRIBUTED BY Marketforce: 5 Churchill Place, Zack Zeigler; Shawn Donnelly; Andrew Gutman; Paul “Triple H”
Canary Wharf, London E14 5HU Levesque; Yeun Littleield; Jef Tomko; David Wright; Adam Bible
Tel +44 (0)20 3787 9001 www.marketforce.co.uk CONTRIBUTORS
DIGITAL SUBSCRIPTIONS One year £29.99 Edgar Artiga; Per Bernal; Kevin Horton; Dwayne Jackson, Ph.D.;
Matthew Kadey, R.D.; Sam Kaplan; Tim Mantoani; Greg Merritt; Myatt Murphy;
For Android Digital subscriptions visit: Dennis Nishi; Rob Orlando; Travis Rathbone; Tim Scheett, Ph.D.;
www.muscleanditness.co.uk/android Dustin Snipes; Matthew Solan; Ian Spanier; Marie Spano, R.D.; Steve Stiefel;
For Apple Digital subscriptions visit: Gregg Wangard; Joe Wuebben
www.muscleanditness.co.uk/apple ART
Sean Otto; Miguel Paredes; Russell Mendoza; Victor Kim
PHOTOGRAPHY
Anthony Nolan; Gaby Chiang; Erica Schultz
PRINT SUBSCRIPTIONS CDS Global
MUSCLEANDFITNESS.COM
email subscriptions@bodypower.com Declan O’Kelly; Ian Cohen; Brian Nealon; Brian Riley; Rose McNulty:
One Year £34.99. Europe £49. Rest of the World £69. Jessica Pitcher
To subscribe go to www.muscleandfitness.co.uk/subs MANUFACTURING & PRODUCTION
or call 01858 438865 Ann McCafrey; Marc Melcher
Founder and Chairman Emeritus JOE WEIDER (1920–2013)

We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts and letters. Membership on the Editorial Advisory Board does not imply endorsement of any product
or service advertised in this magazine. Views expressed in advertisements and editorials are not necessarily those of MUSCLE & FITNESS or the Editorial Advisory Board. Reader discretion is advised. Please consult your doctor
before beginning any exercise or diet programme, or when making changes in an existing programme if you have any doubts about your health status.Every care is taken to assure the accuracy of the information in M&F,
but no responsibility can be accepted for the consequences of actions based on the advice contained herein. BodyPower Publishing Ltd makes every efort to ensure that the advertising contained in M&F is derived from
respectable sources. It does not, however, assume responsibility for the advertisements, nor any claims and representations made therein, nor the quality or delivery of the products/services themselves.
Editorial articles relating to food supplementation and sports nutrition reproduced in this issue of Muscle & Fitness, are for information purposes only and are not intended to solicit or otherwise promote any
commercialised product containing the mentioned supplements. Muscle & Fitness is distributed on an international basis. To the extent permitted by law,Weider Publications, LLC, a subsidiary of American Media, Inc and
its ailiates: BodyPower Publishing Ltd, do not accept liability for the efects of reported supplements or products, legal or illegal or any loss, injury or damage caused by their use. It is the responsibility of the individual to
abide by the laws and dosage allowances speciic to their country of residence. Always consult a doctor before commencing supplementation or changing dosages. Some supplements may not work efectively outside
speciic dosage ranges and may potentially cause harm if taken in excess. Not all supplements, combinations of supplements, or dose ranges of supplements may be suitable, safe or efective for everybody.
Copyright © (2018) BodyPower Publishing Ltd. Published under license from Weider Publications, LLC, a subsidiary of American Media, Inc.
All rights reserved. Reprinted with permission. ‘Muscle & Fitness’ is a trademark of Weider Publications, LLC, a subsidiary of American Media, Inc.
and may not be used or reproduced without the permission of Weider Publications, LLC.
The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice of a qualiied health care practitioner.
F R OM THE CE O BY NICK ORTON
the expo is changing as you

know it!
2019 will bring change and
the evolution of BodyPower
is coming… Introducing
BodyPower Experience, a
brand new, unique show
focused on giving you the
ultimate weekend. Whether
you’re looking to compete,
spectate or browse the
streets of industry-leading
clothing and nutrition brands,
BodyPower Experience is
the place for you.
Stand in awe and soak
up the atmosphere of
BodyPower Central, the
BodyPower is overwhelming focal point

of the show and disperse
to see all of the fantastic
Changing
aspects on ofer. As you
would expect, the popular
areas of BodyPower will
remain, including leading
O
ur 10-year lift the nation and we will education sessions and
anniversary didn’t continue to do so. world-renowned
disappoint, Plans are already underway competitions. With a strong
athletes, exhibitors for the rest of 2018 and 2019, focus on fitness as a lifestyle,
and amazing competitions all including BodyPower on the BodyPower is changing as
under one roof. BodyPower Beach and the unmissable you know it. Three
always has and continues BodyPower Weekender in unforgettable days of a
to bring the fitness family Edinburgh. BodyPower Expo theme-park inspired fitness
together, we must work as 2019 will be all change and extravaganza, 2019’s expo will
one to ensure each and experience will be the word be truly unmissable.
every visitor has a fantastic, on everyone’s lips, this is the @nickorton22
unforgettable experience. We future for BodyPower and @bodypowerexpo
0%
FINANCE AVAILABLE
SAVE 7.5%
WITH OFFER CODE
MAF0718
YOU’VE SEEN AND TRIED

THEM AT BODYPOWER EXPO,
NOW IT’S TIME TO OWN ONE!
TuffStuff XPT900 Sport Self Spotting
Power Cage & DAP Pulley Attachment
• Perform over 30 exercises in complete safety, thanks to the quad
lock braking system.
• Vertical, horizontal, diagonal, lateral and rotational barbell movement.
• Dual pulley systems and independent handle movement.
• 1-inch pull-up bar, olympic weight plate storage holders, 18 bar positions.
• 2 x 150lbs weight stacks
List Price £8,598.00 OUR PRICE £7,299.00
TuffStuff CXT-200 Core Multi Functional

Trainer with CXT-225 Smith Attachment
• Work multiple muscle groups.
• Dual pulley systems and independent handle movement.
• 15 positions via pulley columns.
• 2 x 150lbs weight stacks (optional upgrade sold separately)
• Compact design makes it fantastic for smaller workout spaces.
List Price £5,998.00 OUR PRICE £3,949.00
1000s MORE PRODUCTS | VISIT ONE OF OUR 10 UK STORES | OPEN 7 DAYS A WEEK
Northampton NN3 8RJ • Gloucester GL1 2UN • Newcastle NE11 9YS • Kent TN1 2AP • Chelmsford CM2 0ND
Manchester M41 7JA • Surrey GU16 7JD • Leeds WF10 4FR • South London SW18 4JB • North London NW9 6LH
4 In-store demonstration 4 Buy Now - Pay Later 4 Expert Advice 4 Free Delivery 4 Never Beaten On Price
Call 01604 673000 or visit fitness-superstore.co.uk

*T’s & C’s apply, see website for more details. Code expires July 29th 2018.
> Vanquish Athlete JEREMY POTVIN’s
astonishing waist-to-shoulder ratio
seems like a photo manipulation,
but it’s real. Now the IFBB physique pro
shares his advice on how you can
create your own version of a
Photoshop physique in time for
summer.
B Y J I M S C H M A LT Z
P H O T O G R A P H S B Y I A N S PA N I E R
10
THE HUMAN PH
M U S C L E & F I T N E S S / J U LY 2 0 1 8
SNAPSHOT
JEREMY
POTVIN
BIRTH DATE:
21st July, 1989
HEIGHT: 5'6"
WEIGHT:
155 lbs (contest);
185 lbs (off-season)
RESIDENCE:
Dallas, TX
CAREER
HIGHLIGHTS:
2017 Physique
Olympia, 5th;
2016 Physique
Olympia, 3rd
INSTAGRAM:
@jeremypotvin_
HOTOSHOP
J U LY 2 0 1 8 / M U S C L E & F I T N E S S 11
M ALE M USCLE
OME PEOPLE SEE A his protein and overall calorie intake, says Potvin about serving in the
S
photo of IFBB pro Jeremy until his body started to take shape. armed forces. “The drive to never quit
Potvin, and their first Remarkable shape. is there in me because of the military.”
comment is, “Right, pal. “The more I trained, the more I found
Show me a picture of him out I had the genetics, in terms of EYES ON OLYMPIA
that’s not Photoshopped.” shape, for men’s physique,” he says. True to character, Potvin has worked
So dramatic is Potvin’s waist-to- “I was hooked.” hard and found quick success in the
shoulder ratio that his body seems As dificult as his experiences pros after earning his IFBB pro card
like, well, fake news. were in Iraq, Potvin believes that his in 2014. He’s finished in the top
As fans of the IFBB Pro League five of the Physique Olympia the
physique division know, Potvin is for past two years (third in 2016, fifth
real. In an era when some bodybuild- in 2017) and is determined to place
ers are criticized for thick midsections
and protruding bellies, Potvin displays
THE DRIVE TO higher. Potvin is planning on
competing 10 pounds heavier this
the type of aesthetically stunning NEVER QUIT IS year (165 pounds), but not at the
proportions that built the sport of THERE IN ME expense of his trademark flesh-and-
bodybuilding in the Golden Age. As
the growing popularity of the men’s
BECAUSE OF blood Photoshop look.
“I’m still trying to create the craziest
physique and classic physique THE MILITARY. shoulder-to-waist ratio you’ve ever
divisions prove, the Apollonian seen,” he says. “Trying to grow wider
contours of the chiselled, tight up top and keeping my waist as small
midsection under flaring lats and as possible.”
cannonball delts are what most guys Army training, as well as growing His potential is limitless, but for now,
want to create for themselves. And up in a military family, helped he has no intentions to move up from
this look becomes more desirable as him stay structured and disciplined. the physique category.
summer kicks into high gear and This mindset has carried over into “My plan is to always progress within
bodies are on display at the beach his civilian life and bodybuilding bodybuilding and keep growing,” he
and pool. career. says. “If I ever outgrow physique, then
“It’s a good way to grow up quick,” I’ll definitely make a move.”
ARMY STRONG
Potvin’s journey to pro bodybuilder is
one of those unlikely success stories
that begins with a skinny, shy teen-
ager. Potvin weighed only 116 pounds
(at a height of 5'6") when he left high
school. Afterward, he joined the Army,
following in the footsteps of his father,
who is career military. After surviving
boot camp, Potvin was deployed to
Iraq. He began weight training—
not to build muscle but as a coping
mechanism. While stationed in Iraq
for a year, he served in 183 missions,
including some major operations.
“We did quite a bit,” he says. “I saw
my share of excitement over there.”
The training helped keep Potvin
centred. “In Iraq, I started working out
as a way to relieve my stress,” he says.
His body responded in a way that
surprised him. “I kind of fell in love
with the results that I was getting from
it and just kept at it.”
He began eating seriously, upping
I’M STILL
TRYING TO
CREATE THE
CRAZIEST
SHOULDER-TO-
WAIST RATIO
YOU’VE EVER
SEEN.
M ALE M USCLE
Upper-Body Blast
CHEST & BACK

Potvin begins with three to four
warmup sets. Then he does four
to five working sets, followed by
a burnout (a lightweight, high-
rep blood flush).
WO R KO U T
CHEST
EXERCISE SETS REPS
BARBELL BENCH PRESS 4–5 8–12

DUMBBELL INCLINE PRESS 4–5 8–12
HAMMER STRENGTH PRESS 4–5 8–12
STRAIGHT-ARM 4–5 8–12
DUMBBELL PULLOVER
DUMBBELL INCLINE FLYE 4–5 8–12
WO R KO U T
BACK
EXERCISE SETS REPS
DEADLIFT 4–5 8–12

ONE-ARM DUMBBELL ROW 4–5 8–12
REVERSE-GRIP BENTOVER ROW 4–5 8–12
T-BAR ROW 4–5 8–12
DUMBBELL
INCLINE PRESS
Lie back on an incline bench with
a heavy dumbbell in each hand.
Press the weights up so they’re
over your chest. Lower the dumb-
bells back down to your chest.
1
HIT THE FOUN- to lean toward the
POTVIN’S PICKS HARD.

DATIONAL
EXERCISES
movements that
a lot of people are
scared of doing,”
Create a mind-blowing physique. Deadlifts, bench Potvin says. “I used
presses, barbell to be obsessed with
Jeremy Potvin shares his best advice presses—make sure deadlifts in the early
for creating your own crazy proportions that you do them years of my training.
to turn heads this summer. and do them with They really helped me
perfect form. “I tend a lot.”
THE HUMAN PHOTOSHOP
STRAIGHT-ARM
DB PULLOVER
Hold the top of a dumbbell over
your chest with two hands. Lower
it behind your head, feeling a
stretch in the lats. Pull it back up
to top.
DUMBBELL
INCLINE FLYE
This move, which hits your upper
pecs, is best done after your main
compound movements. Performance
tip: Squeeze your shoulder blades
together at the bottom of the
movement to maximise the stretch
on your pecs.
2 4
GO HEAVY. thickness that I have in a lot of weighted ISOLATE
“I like to train my chest.” exercises,” he THE UPPER
as heavy as says. “I like to stick CHEST.
3
possible,” he says. TAKE IT EASY with hanging leg “I like to do a lot
“My favorite chest ON THE raises, decline of isolation work
workout is a flat WEIGHTED crunches, obliques, on upper chest,” he
barbell bench press. AB EXERCISES. things like that. explains. “I like to hit
When I was younger, I “Just like any other Nothing crazy—just the Hammer Strength
liked to max out a lot. muscle, your abs will body-weight really hard and heavy. I
It helped build the grow in thickness with movements.” don’t like to do a lot of
M ALE M USCLE
DEADLIFT
Rather than rebounding the bar
off the floor each rep, come to a
dead stop. This removes
momentum and forces you to
reactivate your muscles with
each and every rep.
T-BAR ROW
Stand with feet shoulder-width apart
and knees slightly bent. Pull the
weight toward you by contracting
your back muscles and bending your
elbows. Keep your chest out and
lower back arched.
REVERSE-GRIP
BENTOVER ROW
Grab the barbell with an underhand
grip and hinge at your hips until your
torso is about 45 degrees from the
floor. Row the bar to your stomach.
5 6
dumbbell flyes. I feel USE much anymore. “I still KEEP YOUR
they put unnecessary TRADITIONAL like to ego lift every CORE TIGHT
strain on joints and REP RANGES. now and then,” he says, WHEN
tendons. But I do a lot During his formative “but for the sets that LIFTING.
of incline work to make bodybuilding years, really matter, I shoot It’s a classic win-win.
sure my upper chest is Potvin would experiment for eight to 12 reps.” It helps you maintain
thick and full.” a lot and go for PRs perfect form, and it
(personal records). But also develops the
he doesn’t do this too abdominals.
THE HUMAN PHOTOSH OP
BARBELL
BENCH PRESS
Properly set up by having a
slight arch in your lower back
with your feet planted firmly on
the ground, actively pressing
out your knees, elbows tucked
in close to sides.
PULLUP
Pullups are a great finisher if you
have extra energy at the end of your
workout. Grasp the bar with an over-
hand grip, hang from the bar with
legs straight or crossed, and pull
your body up until your chin is above
the bar. Lower under control.
7 8
TRUST YOUR a lot,” he says. While DON’ T rice and potatoes for
INSTINCTS. he trains every day, he OVERTHINK carbohydrates,” he
Despite his won’t ignore his body NUTRITION. explains. “For snacks
regimented military when it’s telling him When it comes to his and healthy fats, I’ll
discipline, Potvin feels to take a rest. “I’ll diet, Potvin keeps it have oatmeal, some
you need to listen to sometimes take two simple. “I stick with Cream of Wheat, and
your body, no matter days of rest. You have basic, healthy foods: peanut butter.”
what you have to know when you chicken, fish, lean beef
scheduled. “I go by feel need to shut it down.” steaks for protein, and
M ALE M USCLE
R E ST I S RUST
POTVIN’S SPLIT
Potvin loves to train and tries to lift every
single day. Below is his usual weekly body-
part split. (Note: He takes a rest day when he
feels his body needs it.)
DAY BODY PART
MONDAY CHEST
TUESDAY BACK
WEDNESDAY LEGS
THURSDAY SHOULDERS
FRIDAY ARMS
SATURDAY CHEST
SUNDAY LEGS
WHEN I WAS
YOUNGER, I
LIKED TO MAX
OUT A LOT. IT
HELPED BUILD
MY THICKNESS.
O
NE-ARM
DUMBBELL ROW Ø
Keeping your chest pointed
to the floor, pull the dumbbell up to
your waist by contracting your back
muscles and bending your elbow.
9
BUT KEEP my body and how doesn’t really matter
TRACK OF much energy I’m how frequently you eat,
WHAT YOU EAT. expending when I’m as long as you’re
While Potvin doesn’t training.” getting your calories,”
have a varied menu, says Potvin. He usually
10
he’s meticulous in FOCUS ON eats four to six meals
tabulating what he CALORIES, per day, but during
consumes. “I know NOT MEALS. contest prep, he may
exactly what’s going in “I believe that it increase that number.
THE HUMAN PHOTOSH OP
11
GET YOUR seven hours, I feel Potvin doesn’t waste a day I’m thankful for
SLEEP. lethargic and groggy, not being grateful for being everything I can do.”
Potvin is a big and I kind of hate the an American and having Potvin believes that
advocate of getting next day.” the freedom to pursue his gratitude can go a
your z’s. “I think sleep passion. “Because of my long way in keeping
12
is one of the most BE deployment, I know that you focused and
important things you GRATEFUL. life can always be a lot positive, so you can
can do,” he says. “If I After his worse,” he says. “I don’t reach your goals.
haven’t slept at least experiences in Iraq, take life for granted, and Practice it daily.
M ALE M USCLE
BOSU
BALL BLASTER!
Increase your core stability
B Y D A N TA I
PHOTOGRAPHS BY SIMON BARNES
Give these 3 BOSU ball

balance blasters a try!
and co-ordination for
A BOSU ball is essentially
half a swiss ball. This means
improved functionality!
it is still unstable, but it
gives you opportunity to
perform exercises standing
on it! All 3 of these
exercises are designed to
increase your core stability,
co-ordination and build
muscle. Longevity
researchers agree that
good physical balance can
turn back the clock not only
physically but also
functionally.
Model and PT Dan Tai
says: “Coming from a
professional sports
background, I definitely
think it is essential to have
good stability in any fitness
based exercise
you do.”
20
BOSU Ball single leg Romanian deadlift (RDL)
From there, keep your

body in a straight line
from shoulder to foot
and bend at the hip
downwards,
aiming to get your
chest parallel to
the floor.
You need to
find your
balance on
one leg with
a slight bend
in your knee.
Straighten your arms out

above your head, also
in line with your body.
When coming up, initiate the
movement at the hips and
rotate your body upwards
Once at the bottom, keeping it all in line without
your body should be leaning to one side or the
parallel to the floor. other. Repeat 8 times on
each leg.
M ALE M USCLE
Single leg pistol squat on a BOSU Ball
1. Start by finding your balance on

one leg.
2. Put the other leg straight out in front

of you. As you keep a straight back,
bend your knee and squat down. You
can put your arms out to in front of you
to act as a counter balance here.
3. Once your hip is below your knee,

you have reached the bottom. When
coming up, try not to lean forwards, try
to push directly up using your leg and
maintain a flat back without arching
over, leaning to one side or losing
balance. Repeat 8 times on each leg.
BOSU B ALL BL A STER!
BOSU Ball side plank with vertical dumbbell press
Maintain a rigid side plank

position engaging the core and
keeping your hips in line. Keep
the dumbbell directly in line with
your shoulders.
Press the dumbbell

vertically until the
arm is straightened.
Use a slow controlled
tempo.
Press the dumbbell

vertically until the arm
is straightened and
the dumbbell is at a
perfect right angle
from the floor. Lower
the same way and
repeat 8 times.
Instagram: @dantai.pt
M ALE M USCLE
TWO A
DAY
TRAINING
First things first with this type
of training: if you don’t like
going to the gym, if your job
restrains you from accessing
the gym twice a day, or if
you’re full of excuses, then
this mode of training isn’t
for you.
B Y O L LY F O S T E R
P H O T O G R A P H S B Y S I M O N H O WA R D
T
he twice a day training
principle was popularised
by Arnold Schwarzenegger.
He firmly believed his “double-
split system” allowed him
to separate himself from
the pack and win his first recovery week before you repeat 4 Get on top of your nutrition! You
Mr. Universe title. for no more than 3 cycles. need to design a set macro ratio
I was first introduced to the practice specific to you and make sure you hit it,
through Nick Mitchell via Canadian 2 The timings of your workouts don’t including your 2 post workout recovery
strength coach Charles Poliquin. need to be exact, but I would allow at meals. Monitor your gains and listen to
Poliquin suggested that muscle gain least 5-6 hours between the two your body, as things may need to be
would be greater if we could train twice sessions. For me this is easy since I tweaked to cope with the extra
a day on a consistent basis. Obviously work within a gym, but due to other demands you are now under. *It’s hard
this isn’t for us all, and it isn’t work commitments, most find it a to go any further into the nutrition side
something that can be done for long struggle. Your best options are to get a right now, as you are all individuals and
periods. workout done in the morning before for me to recommend macros etc. may
For me, the aim of using this style is work and then hit another workout not be specific to you. I wouldn’t
to build as much size as possible, in a after work, alternatively go on your recommend this type of training if you
small period of time. I will use it when I lunch break and then again in the were intermitting fasting though.
feel that my muscle development has evening. As long as you’ve waited
plateaued, or when I’m highly roughly 6 hours as a typical guide, your 5 Train heavy in the morning, focusing
motivated, like when I have a shoot levels of intensity required for each more on strength using compound
coming up. session shouldn’t diminish. movements, high intensity / low
volume. This will serve to kick-start
The Rules, to ensure you 3 You must train the same muscle the nervous system. Avoid training
don’t burn out: groups in both sessions and limit these to failure and generally use a
1 You need to limit the practice to no sessions to no longer than 45 minutes controlled tempo of 31x1 with
more than two weeks in a row, with a of intense strenuous lifting. Quality not longer rest periods minimum
one week de-load / active quantity! of 90 seconds.
6 In the evening a typical hypertrophy
based workout is applied, lower
intensity / higher volume. Here you
will use more typical bodybuilding
isolation based exercises with a slower
more controlled tempo such as 2121,
contracting hard throughout the
movement. Take less rest, 45-60
seconds max, between sets and unlike
earlier you will train to failure, hit it and
hit it hard.
Programme Design:
Generally I would always recommend a
‘2 days on – 1 day of – 1 day on – 1 day
of’ principle, or just ‘2 days on – 1 day
of’ etc. It all depends on your split. You
may get away with 3 on – 1 of, but if
you’re truly performing with maximum
intensity on the first 2 days, you will be
screaming to take that third day of.
When it comes to body part grouping
this is entirely up to you and what suits
your needs best.
TYPICALLY MY PERSONAL
SPLIT LOOKS LIKE THIS.
recover, as well as giving yourself a Maybe you have used it before, maybe
DAY 1 – Chest, shoulders & triceps mental break from the intensity of you haven’t, it’s certainly not for the
DAY 2 – Back & biceps hitting the gym twice a day. However, casual gym goer. You must be focused,
importantly we apply this to stop truly dedicated, and highly motivated
DAY 3 – Of
overtraining and allow the muscle to to do this type of training. However,
DAY 4 – Legs grow and prepare you for even greater if you are committed to the cause,
gains to come. and you have the flexibility to do so
DAY 5 – Of, or back to chest,
then I strongly recommended you give
shoulders & triceps, if 2 on –
How to De-Load on doubles: it a go.
1 of cycle
The main thing here is work at 50% of
DAY 6 – Repeat cycle what you have normally been doing.
Drop to single day sessions and apply
After 2 weeks of these double what was your second pm session as
sessions, or the equivalent of 4 doubles the basis to your workout. You keep
per split, you are ready to de-load for a your split and work 3 days on – 1 day
week (also known as active recovery). of – 3 days on – 1 day of, and boom,
A de-load is a planned reduction you’re ready to get back onto doubles.
in volume, or intensity, where the You should feel re-energised and raring
purpose is to allow the body to fully to go, if not… perhaps you didn’t back
recover, and prepare you for the of enough. I know backing of is hard
second cycle. and I have been victim to feeling About the author
this myself, but trust me, less is more Olly Foster is a senior personal
Why you should De-Load: in this case. Take the foot of the trainer at the world-renowned
De-loading allows your joints, tendons, pedal and learn to appreciate the Ultimate Performance. He has over
ligaments, and other supporting knowledge of others when they say 20 major fitness covers worldwide
tissues to repair. Your central nervous ease of buddy. to his name. For more information
system (CNS) has been highly So there you have it, the basic in’s about Olly and his services go to
stressed, so this will have time to and out’s of Twice a Day training. www.ollyfoster.com
M ALE M USCLE
Reasons Your Arms
10 Aren’t Growing!
BY DANNI LEV Y
PHOTOGRAPH BY SIMON BARNES Killing yourself in the gym
Ash Edelman earned but not seeing arm gainz?
his PCA Pro at the
BodyPower Super Here’s why!
Series. The 28-year- movement. Take your time and focus
on tempo.
60-90 mins pre-workout
250g white rice, 180g salmon, 1 cup
old Australian-born of onions all drizzled with honey.
Not Enough Variety
circus performer 4 Your muscles have memory and
they get bored and plateau very
Accompany with a carb transporter
Immediately post-workout
has guns of steel. quickly. Personally, I like to change 40g protein, 60g Dextrose,
Take his tips on up my arms workout every week.
This isn’t necessary for everyone, but
Glutamine
board and watch it’s imperative you keep your muscles 1 hour post-workout
guessing in order to shock them. 200g steak strips, 300g sweet
your bi’s and tri’s Don’t be afraid to experiment and try potato mash, asparagus
new things.
reach new heights. Not Getting Enough
Poor Technique 5 Not Pushing Hard Enough 8 Sessions In
1 The majority of people THINK

they’re performing an exercise
So many people sit in their comfort
zone and don’t make any real progress.
Chase the pain!
Personally, I train arms 3 x a week.
I split my training up as follows:
correctly, but in actual fact don’t have a Back, biceps and rear delts
The Wrong Rep Range
tight enough grip or lock their wrists
enough. This puts too much pressure
through the wrists and detracts from
6 It’s important to experiment with
rep range in order to hit all types of
Chest, triceps and side debts
Shoulders and arms
Legs
the muscles they’re trying to work. muscle fibres. I love playing with
supersets and drop sets. I also love This way, both my bi’s and tri’s are
Inadequate Range of Motion
2 It’s important to fully extend the
this routine for triceps- it gives you the
ultimate pump!
getting two sessions each.
Dehydration
arm and also to fully contract the
muscle at the top of the movement.
Without completely locking out your
EZ Bar Tricep Extensions
4 x sets of 10 reps on each of the
9 I drink a minimum of 4-5 litres of
water a day, and 2 of those are during
elbow, a full extension and full following: training. Becoming dehydrated during
contraction is imperative when working 10 Close grip a session will cause you to lose focus
the arms (or indeed any muscle group). 10 Wide grip and can afect strength.
10 Behind the head
Inadequate Time Under Inadequate Intra-Workout
3 Tension
Throwing the weights up and down 7 Inadequate Nutrition
If you don’t fuel your muscles
10 Supplementation
I recommend taking BCAAs and a
won’t give you results! So many people correctly, they can’t grow! Here’s what carbohydrate drink during your
jerk the weights instead of performing I eat pre and post-workout weighing workout. This helps to prolong the
the exercise with a slow, controlled in at an of-season weight of 98kg. session and aid in muscle recovery.
M ALE M USCLE
Movable
MUSCLE
Yoga for Yoga for lifters - how to improve
your range of motion, sleep, mood,
lifting? strength and recovery.
Really?? WHAT DO WE MEAN BY YOGA
There are many schools of Yoga, but
here we are focusing on what
BY CHRIS WILLIAMSON
P H O T O G R A P H S B Y S H A N E WAT K I N S
Yoga is changing. It’s no longer ROMWOD.com use - Yin Yoga. Yin of motion but are also incredibly
only a pre-natal pursuit or your Yoga is characterised by long, slow strong.
gran’s favourite workout class, held poses (also known as Asanas). Research has shown that stretching
These long holds are almost all passive IMMEDIATELY before a physical efort
the benefits of a consistent Yoga and allow you to sink into deeper can indeed decrease maximum force
routine have now been curated ranges of motion. For all intents & output. However, this has a very
for the world of strength and purposes, the term Yoga here could be limited window of efect and as long
fitness, and we’re going to learn replaced with “mindful stretching”. as you’re not directly stretching your
*If you are reading this, presumably quads before trying to max out
how you can apply it to your you have an existing training plan on leg extensions, you’ll be fine.
own training. which looks after your “exercise” - with
For more info, message this in mind Yin Yoga is here to improve WILL MY MUSCLES BECOME
me @chriswillx on Twitter & our range of motion, rather than make LONGER OR SLACKER?
us work up a sweat.* No. Stretching the muscles does not
Instagram or search “Modern add cells into the tissue in series.
Wisdom Podcast” on YouTube, A REALITY CHECK Imagine a train with numerous
Spotify, iTunes & wherever No matter how strong you are, if you cars behind it; stretching ensures that
else you tune in. We have can’t put your socks on without all the carriages are in their correct
warming up and are unable to hold a positions and comfortable at their
episodes with some of the barbell overhead without leaning back, maximum distance apart, it does not
best athletes & Physical you probably need to work on opening add extra carriages in to create more
Therapists in the world which up some range. Your body will thank length.
will deepen your understanding. you tomorrow, and even more so in
20 years time. HOW DOES
Plus, we have a series called STRETCHING WORK?
Life Hacks where we give you WILL YOGA MAKE ME Once a muscle is at it’s maximum
our best shortcuts to a WEAKER? stretch, force is then applied to the
productive existence. Press Tightness in your muscles should not surrounding connective tissue. As the
be equated with strength or stability. tension increases, the collagen fibers in
the subscribe button please - Cirque Du Soleil performers and the connective tissue align themselves
it’ll make me happy! gymnasts have fantastic ranges along the same line of force as the
chop all the pose times in half
and crack it out. The full routine
is 30 minutes long, you can always
carve out 15 minutes at the absolute
least & keep up the practise.
Consistency is key.
THE ROUTINE
(For more info & a video example,
head to www.ROMWOD.com and sign
up for a 7 day free trial. This routine
is called “Leonidas”.)
• You do not need any kit. A yoga
mat may help but a carpeted floor
or rug should be fine.
• These poses are to be done in
sequence. We’re beginning at the
legs and working up.
• There are advanced versions of
certain poses which deepen the
stretch, use these as your body opens
up over the coming sessions.
• In the beginning, hold single-sided
poses for 1 minute each, and bilateral
poses for 2 minutes each. Over
multiple sessions, incrementally
extend this duration by 15 seconds to
increase the depth of the stretches.
• Breath deep and slow throughout the
entire routine. The deeper and slower
tension. When this occurs, it helps to Ergo, being more mobile allows your you breathe, the easier the stretches
realign any disorganised fibres in the body to move through the full range of will feel. This will help to slow your
direction of the tension, this realign- a movement more comfortably. heart rate and activate the
ment is what helps to rehabilitate Parasympathetic Nervous System,
scarred tissue back to health. OTHER BENEFITS keeping you calm and mindful.
• Improved blood flow to the muscles • If you can, breathe in for 10 counts
SO, YOGA CAN MAKE can speed up recovery. and out for 10 counts throughout the
ME STRONGER? • Activation of the Parasympathetic routine. This also doubles as your
When your body is threatened that it’s Nervous System can reduce stress timer - 3 breaths in & out is
stretching beyond a safe range, it will & Cortisol levels. 1 minute.
signal to your muscle to stop the • Improved mindfulness from • Discomfort is part of the process.
elongation occurring (the Stretch quietening of the thoughts through When the stretch becomes
Reflex). This can restrict your ability to breath control. uncomfortable, breathe deep and
deploy power at particular points in a relax into it. If the discomfort becomes
movement and limit the positions you THE IMPORTANCE unbearable then come out of the
can get into safely. OF HABIT stretch, but treat the discomfort
One of the reasons for holding a We are what we repeatedly do, so from stretching the same as the
stretch for a prolonged period of time is commit to the practise and do it discomfort from training - it’s a signal
that as you hold the muscle in a regularly - aim for 3 times a week of progress.
stretched position, the muscle spindle as a minimum. It is benefitting your • Focus on relaxing into the stretch and
becomes accustomed to the new body and mind as much as your remaining as passive as possible
length and reduces its signalling. training, so treat it with equal priority. throughout the routine. Think about
Gradually, you can train your stretch First thing in the morning or last thing gently draping your body into position
receptors to allow greater lengthening at night is best. and then sinking deeper as time
of the muscles. If you are super strapped for time, passes.
M ALE M USCLE
Standing Straddle Advanced Standing

(2 minutes) [Groin, Hamstrings, Lower Back] Straddle
Single Leg Forward Fold Single Leg QLT

(1 Minute per side) [Hamstrings, Lower Back, Glutes] (1 Minute per side) [Lower Back, QLT, Serratus]
Seated Cross Shin Advanced Seated

(1 Minute left in front of right, 1 minute right in front of left) [Hips, Glutes] Cross Shin
MOVABLE M USCLE
Downward Dog Dragon

(1 minute) [Calves, Hamstrings, Shoulders] This is an active pose - push up into it.
(1 minute per side) [Hip Flexors, Quads]
Lizard Advanced
(1 minute per side) [Glutes, Hips, Lower Back]
Lizard
Twisted Lizard (1 minute per side) [Hip Flexors, Bound Angle

Quads] ** This one is intense, get comfortable in Lizard before attempting!! ** (2 minutes) [Lower Back, Groin, Hips]
M ALE M USCLE
Advanced Bound Puppy Dog

Angle (2 minutes) [Shoulders, Upper Back, Lower Back]
Twisted Cross Twisted Cross

(1 minute per side) [Chest, Lower Back] (reverse view)
Thread The Needle Advanced Thread

(1 minute per side) [Shoulders] The Needle
MOVABLE M USCLE
Eagle Arms Saddle

(1 minute left under right, 1 minute right under left) [Shoulders, Forearms] (2 minutes) [Ankles, Quads]
Advanced Saddle 1 Advanced Saddle 2

[Hip Flexors, Ankles, Quads] [Hip Flexors, Ankles, Quads, Lower Back]
And you’re done!! Welcome to a whole new world of

mobility!! Just like with training - you become better with
practise and time is key. Stick to your routine and don’t
let it slip up. Don’t worry if today’s session is tougher
than yesterday’s - come back to me in 2 months and tell
me how much change you’ve noticed ;)
If you want to ask me details about the routine, my
podcast or anything else - please feel free to tweet
me or DM my Instagram @chriswillx.
For further reading check out my favourite article on the
efects & benefits of stretching at www.PropaneFitness.
com/stretching.
Saddle With Forearms And if you didn’t subscribe earlier - search “Modern
Wisdom Podcast” now & press the button please you
(2 minutes) [Hip Flexors, Ankles, Forearms]
beautiful bendy person!!
M ALE M USCLE
Feats of
Greatness
Nick Santonastasso
was given a 30% chance
He still placed third that day, which should
be no surprise—he’s been beating the odds
his whole life.
Santonastasso was born with Hanhart
to live. Now he’s living life syndrome—which results in undeveloped
limbs or organs. He’s missing both legs,
to the fullest. most of his right arm, and all but one finger
on his left hand—and was given a 30%
B Y K E V I N G R AY chance to live.
P H O T O G R A P H S B Y L U I S A B AT T I S T I N I Today, Santonastasso is a fitness model
and motivational speaker who aims on
spreading a message of positivity wherever
he goes. But it wasn’t always like this.
“Middle school and the first years of
L
ast September, Nick high school were my lowest points,”
says Santonastasso. “I was out of shape,
Santonastasso competed depressed, and wondering, ‘Why me?’ ”
in his first men’s physique To build his confidence, Santonastasso
contest, which focuses joined the wrestling team. This led to him
hitting the gym, which took some creativity.
more on upper body. That was To work his chest, he’ll lift plates with his
key, because Santonastasso left hand while a friend holds his right side.
To smash his back, Santonastasso rows his
was born without legs. arms while someone presses on his triceps.
For explosive power, he’ll flip 200-pound
tyres, which requires a hell of a lot of resolve.
The physical transformation has been
gratifying, but Santonastasso says it’s his
ability to motivate others that drives him.
SANTO STRONG
He posts his workouts to his 390,000
Instagram followers (@nicksantonastasso)
SHOULDERS & and speaks at schools, churches, and
BICEPS corporations. Even The Rock is a fan.
The two met in Las Vegas last year, and
NOTE: This is a modified
version of Nick’s usual
Johnson called him an inspiration. For
shoulder and back workout. Santonastasso, that was just further
reassurance that he’s on the right track.
E XERCISE SETS REPS “The only limits we have are the ones
LATERAL RAISE 4 15 we put on ourselves, and the only person
FACE-PULL 4 15 who can make a change in your life is you,”
PREACHER CURL 4 15
he says. “I show people who I am, because
maybe it can help them to make a change
HAMMER CURL 4 15
in their life, too.”
“I show people
who I am,
because maybe
it can help
them to make
a change in
their life, too.”
BODYPOWER SHOW R EPOR T
sister publication Muscle & Fitness HERS which was

received with fantastic reviews. How superb to finally have
a magazine that caters to the ever-expanding female fitness
community. We’ve got you ladies!
The shopping opportunities this year were immense,
with some unparalleled bargains on ofer and not forgetting
everyone’s stash of #bodypowerfreebies we saw your
insta feeds! It’s also a revelation to head out without the
Tupperware! It’s always such a delight to spend a day safe
in the knowledge that your macros are fully catered for
with an array of healthy and delicious options. There was
no missing the anabolic window that weekend!
BodyPower: it’s the annual mecca for people with fitness in The 2018 PCA, WABBA and UKUP stages were
their blood, but this year the world’s best fitness expo graced by some gifted talent; standards were the
reached gratifying levels of epic proportions! highest we’ve ever seen. How do these athletes
May 2018, the globe’s finest descended on the NEC continue improving? BodyPower provides a platform
Birmingham to experience the greatest day out the industry for all to showcase their hard work and a seat in the
has to ofer. Vegas themed BodyPower played host to the audience did not disappoint! What an inspiring way
most elite athletes, influencers and role models in the to spend an afternoon.
business, all gathered in one place to meet the fitness The new and improved layout this year was also a
community. Photo-ops were a plenty! revelation, wider aisles made for easy navigation. A must-
This year, more than ever, saw BodyPower paving the way have for you guys dominating those shoulder sessions!
for innovative products, pioneering new companies and the There’s a hell of a lot to see and the luxury of space was
latest in what’s hot across the world of Muscle & Fitness! a welcome touch.
Our very own stand was a huge success, it was an absolute We’re literally buzzing with excitement to see what the
pleasure to get the chance to meet some of our valued 2019 EVOLUTION OF BODYPOWER switch up has to ofer,
readers and of course show our appreciation with some sufice to say, it will be as ground-breaking and ambitious
spectacular giveaways. Not forgetting the launch of our as it will be iconic. We. Cannot. Wait.
PHOTOGRAPHS BY JULES GODFREY & STEPHEN BL ACK
SHOW REVIEW
JJU
ULLYY 22001188 // M
MUUSSC
CLLEE &
& FFIITTN
NEESSSS 0
307
FEMALE MUSCLE WINNER

FEMALE OVERALL
SPONSORED BY
WINNER IS Sarah Pinnock

2018
Emily Cara
Age: 26 “Model Search was amazing!” Emily says. “I
Height: 5’4 loved the fact there were 2 categories (bikini
Weight (stage): 8st 3 lbs and sportswear), as this gave us athletes the
Weight (of-season): 9 st 7lbs chance to be creative and show of our
Occupation: Online body transformation talents and skills. I decided to take up
coach gymnastics when I knew I had made the
casting. I wanted to push myself out of my
comfort zone and entertain the audience.
“I’m over the moon about winning! It’s such
a surreal feeling to come first out of 60 girls! I
thought about entering the show last year but
just felt my physique wasn’t ready so I took a
year of to build some muscle mass so I could
bring something amazing to the stage.
“Aside from competing with the WBFF and
aiming to get my Pro card, I am now going to
concentrate on building more muscle through
powerlifting and can’t wait to get back into
hitting some serious PBs! Once my numbers
are up I aim to do a powerlifting competition
at the start of 2019.
“My other goal is to continue growing my
business with my other half Ross. In future
we are going to continue to build our online
coaching community and set up couple’s
fitness retreats in tropical paradises.”
Instagram: emilybta_fitness
Facebook: BTA.fitness Name: Sarah Pinnock
Website: BTA.fitness Height: 5ft 4in
Weight: (stage) -48kg
Weight: (of-season)- 55kg
Occupation: Radiographer
“The competition was such a brilliant day,”

says Sarah. “Backstage all the athletes were
supporting one another and sharing their
fitness journeys. It was a great buzz and fun
environment.
“It’s such a compliment to have won the
muscle model title. All the judges were very
encouraging. It’s been great to talk to them
both on and of stage. This is my first prep, I
have so much to learn and I am grateful for all
the support I’ve received.
“The day before Model Search, I entered
UKUP at BodyPower Expo and won the
Athletic Bikini category, earning my Pro card!
I then went on to enter the Trained Bikini
category in the PCA North East qualifier and
placed 2nd, qualifying for the British finals in
October!
“I’m still processing all these results and I
am so proud of what I’ve been able to
achieve in my first prep across three months.
I look forward to the next competition and
future stages of my fitness journey.”
Instagram: @spinnock91
BY LUCY ORTON PHOTOGRAPHS BY ALEX WIGHTMAN
SPONSORED BY
MALE MUSCLE WINNER
MALE OVERALL
WINNER IS Kyle Green
2018 Will Smith
Age: 33 “I really enjoyed the whole experience and
Height: 1.85m would recommend it to others,” says Will. “I
Weight: Approximately 100kg but I never had competed once before. I am really happy
weigh my self it messes with my head and to have won and brought my best package to
fluctuates massively. I look pretty similar all the stage. There was a great group of men on
year, work long hours and believe I show stage and everyone was competitive but
what is possible if you consistently dedicate friendly. The dedication, hours in the gym and
yourself to a goal posing practise has all been worthwhile. I
Occupation: Biology teacher and aesthetics never thought I compared to fitness models
and performance coach but after seeing the photos I have been really Age: 25
pleased and grown in confidence. I almost Height: 180cm
didn’t enter and was encouraged luckily by Weight (stage): 83kg
my wife. I would encourage others to do it Weight (of-season): 91kg
and get out of their comfort zone! Occupation: Personal Trainer
“In my prep I completed some diferent
activities including fell running, mountain “I thought Bodypower Model Search was the
biking, crossfit, rugby, weightlifting and some perfect platform to showcase my physique
traditional bodybuilding type sessions. I like and all of my hard work to a large audience.
to take the best parts of various disciplines During prep, my mind would often trick me
and use my knowledge of biology to apply into thinking I wasn’t ready for such a stage
this to myself. I am self-coached and prefer and I should try again next year. I had to
this as I have learned to understand how my constantly remind myself that I’m stepping
body works better than anyone. I approach out of my comfort zone to be an inspiration
my physique, performance, and health as my to my family, friends and clients. Keeping that
own experiment. mentality of knowing I had to finish what I
“In future, I will be doing some started got me over the line and onto the
photoshoots to see where I can take stage.
modelling and definitely competing again. I “Winning the muscle model title hadn’t
am also competing in a crossfit competition sunk in until a week later. My social media
in June. What I am passionate about is has since been flooded with compliments
teaching people how to manage their own and praises and although I was truly grateful
physique, performance and health so they for the messages, I didn’t exactly realise what
can be their own experiment too!” I had done. I was content with being in the
Instagram: @wills_myth overall top 10 until I realised that I came out
on top against 50+ athletes (all in immense
condition!). I like to think that I’m a fairly
humble person but recently I feel like I can’t
control the excitement with everyone who
congratulates me. I’ve never won anything
like this before but I hope it becomes the first
of many more great achievements.
“My future plans include competing
towards the end of the year, building my
experience and hopefully earning a positive
reputation in the fitness industry. Ultimately, I
want to be a positive figure for those sufering
with mental health issues such as depression.
Being someone who has gone through a
phase of depression, I want people to know
that it is a real issue in this world and fitness
environments can prove to be a form of
therapy for your well-being and attitudes
towards your appearance. I want my
new-found confidence from stepping on
stage to radiate to everyone who needs that
extra bit of inspiration.”
Instagram: @kylegreenfitness
309
WABBA GB
INTERNATIONAL
CHAMPIONS CUP BY TREVOR CHUNG
P H O T O G R A P H S C O U R T E S Y O F WA B B A
B
odyPower’s 10th
anniversary Expo was
going to be the first
time WABBA International
had been invited to hold a
contest in the auditorium,
our slot was 9am-1pm on
Sunday the 13th of May and
would be the first qualifier
for the WABBA International
World Championships in
Vicenza in June.
The contest opened with the
Masters over 40 and SuperMasters
O50 classes combined. Polish
Champion Przemyslaw Sicinski took
home the first place trophy while in the
SuperMasters O50 class, Spain’s
WABBA, NAC and IBFA over 50’s
World Champion Jose Maria Forte
Armengou’s savage condition was too
much for the UK’s Nigel Thompson
who was edged into second.
Women’s Physique Classes were up
next starting with Miss Shape which is with Fay Ellis moving up from athletic two days, but Violet held on by 1 point
close to Toned Figure in other figure in her last outing with WABBA to hold on to her unbeaten run with
Federations, but we have settled on the to take first place over the young and WABBA.
name Miss Shape as it translates better highly conditioned Emily Brand with The Men’s Fitness Classes would
across all languages across the world. Swindon’s Aimee Jayne Blyth also be an exciting afair, these classes are
Tania Barrocas from Portugal almost making the top 3 to earn a spot top-rated in Portugal and they had
unanimously took first place over the on the WABBA GB team for Vicenza. 3 athletes in Men’s Physique with
excellent Carmen Peñalver with Paula In Miss Body, the UK’s Toks Portuguese Overall Fitness Champion
Nogaj in 3rd place. MaCauley pushed 2018 Miss Universe Claudio Viera taking first place over
In Miss Fitness, the UK dominated Violet Schwarz for the second time in fellow Portuguese Tall Physique
Champion Francisco Soares with the training over them. Wes took first
UK’s Gil Garcia (also of Portuguese place and his invitation to the World
descent) a very close 3rd. Championships at home with him and
In Men’s Fitness Mike Apps was SuperMasters Champion Jose Maria
the stand out athlete. Mike claimed Forte Armengou’s incredible condition
his first place trophy and invitation to taking a split decision over the
the World Championships with no beautifully shaped Damian
challenge at all. Wanatowski.
The first time WABBA experimented Wales’ Graham Mansfield balance
in Bikini contests was way back in and condition made him the
2007. It was just one class with a unanimous winner of the Medium
mixture of physiques of diferent Class with a perfect score with
development and condition. Now Poland’s also highly conditioned
we are much more structured, and Emma’s elegant stage presence, Marcin Kuczswski a convincing
there are two styles of beauty class: balance and shape were enough to second over the UK’s Adam Amini.
Miss Model, Miss Bikini which is of convince everyone that she should In the end, it was Portuguese Overall
progressive development. UK’s Chloe be the victor. Emma is already an MP Bodybuilding Champion Sergio Lima
Dickinson was the Miss Model Winner Pro and Pure Elite Pro and has now that won the tall class and the Overall.
and Emma Pawson also from the UK picked up the WABBA Pro Card to add Sergio’s thickness and dense
took the Miss Bikini O35 class but the to her collection. muscularity will undoubtedly serve
tight contest was in the open Miss In the Classic Bodybuilding Class, him well in the WABBA Pro League
Bikini Class where Portuguese Overall Andrei Pogor from Portugal was a and made him the stand out athlete
Beauty Champion Andreia Robalo unanimous winner over the UK’s at this event.
narrowly edged out Portuguese Ibrahim Khamis with Ghana’s Joseph BodyPower was a fantastic
teammate Patricia Silva to win the Hammond a convincing 3rd place. experience for WABBA, and we are
Class with the UK’s Jessica McNamara All of the Men’s Bodybuilding classes very much looking forward to returning
just 2 points behind Patricia in 3rd. came out together with U24 Winner to BodyPower next year where we
It was Emma’s overall package that Wes Brown not looking out of place will host the Hercules Olympia on this
wowed the judges in the Overall. against some competitors with years of grand stage.
A RECORD BREAKING
EVENT FOR UKUP AT THE
10TH ANNIVERSARY OF
BODYPOWER!
The standard of
And what an amazing weekend it was,
athletes at this event
was amazing. The with a record breaking 285 athlete entries,
BODYPOWER stage which made the UKUP BODYPOWER
is the biggest in the CLASSIC 2018 a huge event on the Friday 11th.
UK and one of the
biggest in the world
to compete on, with
thousands of people
watching the event.
Congratulations to all
the athletes who
stepped on stage,
they were amazing
and they should be
very proud of
themselves as we are,
especially as many
were competing for
the first time. The
judging was very
dificult which made
the scores very close
with a lot of tiebreaks. TAYLOR
JOSLIN
Therefore, some
athletes just missed
out due to count back.
BY UKUP OFFICIALS
The two overall

winners of the show
were outstanding!!
They fitted their class
criteria perfectly and
were equipped with
awesome stage
presence and posing.
MALE
LUBOS CHLADEK
FEMALE
TAYLOR JOSLIN
We look forward to seeing
many of the athletes who
qualified for the British
finals battle it out for the
British title. For all those
athletes who did not
place and qualify for the
UKUP British finals and
for those still wanting to
enter, we have plenty of
opportunities with our
remaining 5 qualifiers
throughout the year.
To enter please visit our

website
www.ukultimatephysiques.com
We want to thank all of the

team at UKUP & BODYPOWER
for making this amazing event
happen and we look forward to LUBOS
seeing everyone next year on the CHLADEK
10th May- you do not want to
miss it!!
Wes/Glen
UKUP
THE TURNOUT FOR

WAS NOTHING SHORT OF
IMPRESSIVE, WITH TOP ATHLETES
FROM ALL OVER THE GLOBE
GRACING THE NEC.
Jimmy & Michelle Lewin
made a huge impression on
fans. The couple, who share
an Instagram following of
over 14 million, hit the show
to promote their new clothing
brand, one0one. Nothing was
too much trouble for the pair
as they took time out to pose
with visitors and of course,
shoot for us at Muscle &
Fitness!
@michelle_lewin
@jimmy_lewin
P H O T O C R E D I T S : L E F T; H A R P E N D E N S T U D I O S. R I G H T; S T E P H E N B L AC K
BY DANNI LEV Y
Fitness icon Kelsey Wells

received a warm welcome from
Muscle & Fitness fans as she lew
in from the US to attend BodyPower.
The social media star and creator of
the PWR workout programmes said
it was a ‘pleasure’ to take the time
to chat to itness enthusiasts
at the expo.
As she posed for photos with the
hundreds of men and women
who lined up to meet
her, Kelsey
proved to be
modest, kind and
knowledgeable.
@kelseywells
P H O T O C R E D I T S : S H A N E WAT K I N S
Swedish bombshell
Anna
Nystrom
surprised fans when
she dropped by the
M&F stand to pose for
exclusive images and
chat to BodyPower
visitors. The model
and inluencer, who
has amassed over
6 million followers on
Instagram, attracted
crowds of admirers.
Instagram: @annanystrom
PHOTO CREDITS: HARPENDEN STUDIOS
YouTube superstar
Rob
Lipsett
caught up with
M&F when he
spent time
chilling on the
stand and
posing for pics.
Rob, who’s
famed for his
Vlogging
talents, chatted
openly and
casually with
fans from all
over the world,
before turning
his hand to
some modelling
for future
issues.
Instagram:
@roblipsett
P H O T O C R E D I T : S H A N E WAT K I N S
ARE YOU BEACH READY?
WWW.BODYPOWER.COM
SATURDAY 8TH SEPTEMBER
SOUTH COAST
TICKETS COMING SOON
WWW.BODYPOWER.COM
MALE M US CLE
MIGHT AS
WELL JUMP
Torch upwards of 150 calories
in just 15 minutes with a combo
of rope jumping and full-body HOP TO IT
conditioning moves. Implementing
rope jumping into
your routine can
help you become
more athletic.
J
umping rope is one of the creator of Punk Rope workouts and you don’t have time to get to the
fastest ways to scorch a trainer based in New York City. gym or squeeze in a full workout.
calories while building Haft’s popular Punk Rope group It mixes short jump rope intervals
stamina, power, and speed. classes, which mix rope jump- with body-weight moves that’ll work
Plus, it improves both ing with conditioning drills, are every muscle while blasting more
agility and coordination—skills designed to take out some than 200 calories. Time permitting,
that will assist you in many other of that intimidation factor by start with a five-minute warm-up
T I M TA D D E R / G E T T Y I M A G E S
areas of sports, fitness, and daily placing an emphasis on fun drills. (a light jog or dynamic moves
life. So why don’t more of us pick And by keeping the rope jumping like high knees, butt kicks, and
up a rope and start skipping? down to two-minute intervals, shoulder rolls will do) and end
“People are still often intimidated you won’t get gassed out as easily, with five minutes of stretching.
by the idea of jumping rope, espe- he adds. Give it a try whenever you need
cially if they don’t think they are Haft’s 15-minute jump-and-burn a fast workout or want a little extra
good at it to start,” says Tim Haft, circuit is perfect for busy days when burn on cardio day.
B Y A LY S S A S H A F F E R
TRAIN DON’T GET

JUMP-AND -BURN WORKOU T TRIPPED UP
Skip like a pro with these
easy-to-follow training tips.
ROPE JUMPING PUSHUP
BASIC BOUNCE
(2 MINUTES)
Keep feet close together, knees bent,
(1 MINUTE)
ROPE JUMPING
1 FIND THE RIGHT
ROPE FOR YOU
Stand on the middle of the rope
and elbows close to ribs. Turn rope ARM CROSS/SWING & JUMP with one foot and pull the handles
with wrist and lightly bounce off feet, (ALTERNATE 15 SECONDS EACH FOR straight up so the rope is taut. For
jumping about an inch off the ground. A TOTAL OF 2 MINUTES) beginners, the top of the handles
should reach the shoulder; for
PANTHER CRAWL ARM CROSS: Begin with the basic more advanced jumpers, aim for
(1 MINUTE) bounce; after third jump, cross forearms the nipple line.
Begin on all fours, crawling forward in front of your body. On next revolu-
with left hand and right leg, then tion, uncross arms. Keep handles
alternate sides. Keep back straight extended beyond hips when arms are
and knees low to ground throughout. crossed, so arms are down, not out.
SWING & JUMP: Hold handles close
2 STAND SOLID
Your weight should be over
the balls of your feet, with your
ROPE JUMPING together just above waist height,
ankles, knees, and hips relaxed.
SKI JUMP/BELL JUMP elbows tight to ribs. Move hands in a
Tuck your elbows next to your ribs
(ALTERNATE 15 SECONDS EACH FOR figure-eight pattern, allowing hips to
and keep your hands slightly in
A TOTAL OF 2 MINUTES) sway with the movement. After side
front of your hips.
swing, bring one hand up and across to
SKI JUMP: Do three basic bounce opposite hip and jump through this
jumps to get started. On fourth jump, loop. Alternate swing and jumps.
hop laterally to the right, pushing off
outside of left foot. On next revolution,
hop laterally to the left, pushing off the
SQUAT JUMP
(1 MINUTE)
3 KEEP IT SMALL
“Most of the movement
comes from your wrists,” explains
outside of right foot. Keep the range of Haft. “Turn the rope by rotating
your wrists, not by cranking your
motion small to start. ROPE JUMPING elbows or muscling it with your
BELL JUMP: Do three basic bounce DOUBLE UNDER/HIGH KNEES
jumps, then take a small jump forward, shoulders.”
(ALTERNATE 15 SECONDS EACH FOR
leaning back slightly. On next revolu- A TOTAL OF 2 MINUTES)
tion, take a small jump backward, lean-
ing forward slightly. Begin with small
jumps and increase the distance as you
get stronger.
DOUBLE UNDER: This CrossFit fave
involves two revolutions of the rope
for a single jump. To do it, you need to
4 GET THE
TIMING DOWN
Turn first, then jump. If you jump
jump a little higher than usual. Start by too early, you’ll have to jump
BODY-WEIGHT ROW jumping without the rope and tapping much higher than is optimal,
(1 MINUTE) your thighs twice (the first as soon as notes Haft.
Position yourself under a barbell on a you leave the ground and the second at
rack, gripping the bar with both hands the top of your jump). Do not tuck your
about shoulder-distance apart, arms knees, kick your feet back, or pike. The
extended. Pull chest up until nearly in
contact with the surface, then lower
back to start and repeat.
goal is to turn the rope fast enough so
that it passes under your feet twice
before they hit the ground. To do this,
5 JUST RELAX
“Tension is your enemy.
It leads to fatigue and clumsy
execution,” Haft says. “Think of
flick your wrists twice in a row as soon
the rope as your dance
ROPE JUMPING as you jump up in a circular motion,
partner, so that it
STRADDLE/SCISSORS keeping elbows pinned to sides.
moves gently
(ALTERNATE 15 SECONDS EACH FOR HIGH KNEES: Begin with the basic
bounce; after third jump, hop off left with you at
A TOTAL OF 2 MINUTES) all times.”
foot and drive right knee up. On next
STRADDLE JUMP: Begin with the basic revolution, recover with a basic bounce.
bounce; after third jump, bring feet Then repeat, hopping off right foot and
apart (like a jumping jack), trying not driving left knee up.
to kick heels up. On next revolution,
bring feet back together. Keep range of PLANK JACK
motion small; try not to let knees (1 MINUTE)
collapse inward. From a full plank position, jump
SCISSORS: Begin with the basic feet together, then wider than
bounce; after third jump, bring right hip-distance apart. Keep
ALAMY
foot forward and left foot back. On next your core tight and upper
revolution, switch foot position. Repeat. body still.
M ALE M USCLE
TRENDING NOW...
The Muscle & Fitness guide to looking and feeling on point this summer!
Train in fully breathable comfort with the

latest range from Feed The Gains
FTG DRY-TECH MEN’S SHORTS £28.00
FTG DRY-TECH Men’s Shorts are made with soft jersey fabric for lasting comfort.
n Cotton fabric feels soft and lightweight
n Elastic waistband with exterior drawcord for a secure fit
n Squat proof stick and fabric n Side seam pockets
MENS CLASSIC FITTED VEST £20.00

FTG DRY-TECH Men’s fitted vest, features their breathable sweat-wicking fabric.
n Stretch Cotton fabric n Tapered fit n Sweat wicking
Instagram: @ftg_feedthegains www.feedthegains.co.uk
Hit the gym in comfort and style with Ted Baker Clipper Bag
the latest collection from Gym Killer. Introducing the new Brunswick
collection. These swanky holdalls
M&F readers use code MUSCLE7FITNESS25 for 25% of by Ted Baker are perfect for hitting
Third Space with.
With a two-tone fabric body, the
bags feature safiano material on
Tanktop €24,95
the handles, strap and identity-tag.
Ideal for the gym!
Small £165.00
Grey jogger: Medium £185.00
€39,95
Boxershorts:
€14,95
Mens Tracksuit
Jacket €49,95
Pants €45,95
@gymkilleroficial
www.gymkiller.com
TedBaker.co.uk
BY DANNI LEV Y
Show them what

you’re made of in this Hang out or workout
sleek new collection in the latest collection
from RIPT by RepWear fitness
www.repwearfitness.com
@riptperformance
Marbled hoodie £34.99
Marbled bottoms £34.99

Snap back cap £18.00
Jet black bottoms £31.99
Performance t-shirt £30.00
Black Tshirt £25.99
Gym shorts £25.00
Grey Tshirt £26.99
Backpack £30.00
Conquer Summer in style with Body Engineers

Snap back cap £18.00
wide range of men’s gym and casual wear.
Training hoodie £55.00
Stringer, from €16.25 Joggers €38.09 Hoodie €45.47
Tapered joggers £44.00
@bodyengineersoficial www.engineered-life.com
M ALE M USCLE
The Essential Rules for Becoming a

SUCCESSFUL BODYBUILDER BY DANNI LEV Y
PHOTOGRAPHS BY TIBO NORMAN
T
hink you have what it
takes to hit the stage
running? Physique
newcomer Jaswinder
Guru is already making a
solid impression on the
international fitness scene,
despite having only competed
once! In his first exclusive
magazine interview, he
shares his essential rules
for those wanting to follow
in his footsteps.
“I haven’t always been a bodybuilder,”
begins Jas. “Initially, I was a boxer.
I began boxing at the age of 8, in the
south of France where I’m from.
Boxing allowed me to develop a certain
lifestyle. I grew up learning about
nutrition, sports, and training my mind
for sporting success.”
Sporting maybe, but Jas is the first to
admit the weights room didn’t appeal
to him until recently.
“I was never fond of the concept of
working out in a gym, but I honestly
hadn’t even tried it five years ago!
Things changed in 2013 when I had to
move to Paris for my studies. Whilst in
preparatory classes, the rhythm and
workload was pretty intense, around
16 hours a day! I couldn’t box as much
as I wanted to, my head was just
elsewhere, and school was draining
all of my energy.” I began and there’s no shame in that. journey of self-discovery. Working out
Ironically, the pull away from boxing That is when I realised that this was allows me to thrive, blow of some
was the push Jaswinder needed to also a technical sport. Bodybuilding steam and be able to set evolving new
discover his new passion. is more than just about well-being, goals and personal challenges.”
“It was at this time I took my first it is about bettering oneself and an For Jas, hitting the gym was about
steps into working out with weights,” he opportunity to meet people and share more than just sculpting his physique.
recalls. “Like everyone else, this is how in the highs and lows of a progressive “I quickly discovered the gym was a
narcissistic people. I am someone mentally. Not everyone is made for this.
who’s very shy in my personal life, and You have to be down to earth and listen
paradoxically pretty confident on stage to your body when you’re tired. You
in a swimsuit. That’s what shocked my need to be able to take breaks between
relatives the most. They were always competitions and accept the fact that
used to seeing me in a sweatshirt your body isn’t going to be able to go
or an xxl shirt, so they were shocked through these intense preparations
to see what was under the shirt.” without adequate rest.”
Jaswinder says aesthetics are According to Jaswinder, practicing as
secondary to the endless rewards a bodybuilder requires several essential
he reaps from bodybuilding. rules:
“Obviously, this sport, unlike • First of all, I think the most
basketball or football, focuses its important thing is the mindset in which
criteria on aesthetics. There’s no the athlete goes into it. You can’t walk
denying that it is a cult of the body. into this sport seeking financial gain.
However, when it comes to my You have to stay down to earth, humble
personal goals, it’s pushing my limits and be driven by passion. You have
place that allowed me to meet new that interests me. We are putting our to be proud of outdoing yourself and
people and share things with those bodies under extreme physical proud of the progress you’ve made,
from diferent backgrounds,” he says. conditions when we lift heavy weights. no matter how long it took you to get
“I love trading training secrets- it allows Even more so in day to day life than there. Always be proud of the work
me to create links, share a common during training. A good bodybuilder is you’ve accomplished.
experience and share mutual support. someone who’s rigorous, methodical • It is also very important to
Bodybuilding isn’t just about aesthetic and has good knowledge of the human understand that dieting is the most
goals, and when you realise that you body. It’s is easy to hurt yourself and essential part of bodybuilding. Take
become hooked.” put your body in jeopardy. That is why some time to understand what you’re
Jaswinder insists he decided to this sport usually requires a doing and learn to understand your
compete out of passion, not notoriety professional trainer or coach. metabolism. These factors are very
or financial gain. “For me, the greatest thing about this important to be able to avoid the risks
“It is because I wanted to outdo sport isn’t the physical performance of catabolism as well as other common
myself that I dedicated my time to itself, but the mental training. Imagine mistakes. 80% of bodybuilding is in
bodybuilding,” he explains. The public being an engineer during the day, and the diet.
reaction has been pretty interesting having to train in the gym for several • When it comes to training, you have
thus far. I was once asked whether this hours on top of that. Of-season, I am to find the right balance between
sport requires lifting free weights in already tired. I am prepping for a training too intensively (and
front of an assembly. But unfortunately, competition and everything can come burning too many calories) and
this ignorance is due to the lack of crashing down if I don’t hold out underperforming (and not reaching
acknowledgement for bodybuilding in your objectives).
France. The only thing we can earn • I’d also like to insist on the fact
from lifting in this country is a bag of that there’s no better advice than that
protein. Whilst that could be perceived of others. This sport isn’t just an
as demeaning, it fills me with pride individual/solitary activity, so don’t
knowing I compete solely out of hesitate to ask for advice from those
passion for the sport. around you and help others when you
“I’d like to thank Muscle & Fitness for see that you can help them too.
allowing me to break the ice between • Finally, you have to tell yourself
what people think and the reality of that even your idol began somewhere
bodybuilding. Dedicating your life to and that the best tool for getting better
the sport doesn’t stop you having any is patience.
professional ambition outside of the Today I am preparing for an IFBB
weights room, or mean you’re narrow- competition in the classic physique
minded. I am 24, a bodybuilder and an category. For people who are starting
engineer and I’m not an exception. out in bodybuilding, I am going to give
Contrary to what many people think, some advice on my Instagram page.
bodybuilding isn’t a sport dedicated to @jaswindianlion .
M ALE M USCLE
MAR NE
MACH NE BY WESLEY GRANT
Think Stage Prep is
I
’m so proud to be a former
Royal Marine. They are
described as the world’s elite
amphibious fighting force and
Challenging?
I endured just under 8 years
and 2 operational tours to
Afghanistan with them while
Not for a Marine!
serving with 42 commando and
45 commando.
I’m often asked how training in the field
compares to training for stage, and so
here goes!
NEVER QUIT
The commando mindset has
undoubtedly catapulted my fitness
career by embodying the integrity,
self-discipline and a state of mind
ethos that there is no option to quit -
no matter how hard it gets and
no matter how much your mind tells
you to give up. The HMR slogan
is “99.9% need not apply” and I’m
so glad I did.
SLEEP DEPRIVATION
The average royal marine sleeps for
4-6 hours per night - so when prepping
for my competitions the night time
PHOTO CREDITS: WESLEY GRANT
toilet runs due to drinking 8 litres of

water a day didn’t phase me. My body
has been used to lack of sleep for foods were needed whilst out in model/bodybuilder. Hydration was of
a long time. arduous conditions to maintain the utmost importance whilst out on
required energy levels. This knowledge patrols in the blazing 50 degree heat
NUTRITION has played a massive part in the and equally as important during the
During my time in the Marines, I was nutritional sector of transitioning from cold wet weather climate exercises we
given a basic understanding of what Royal Marine to an aesthetic muscle undertook. This education has stuck
with me and is something I now
incorporate into my prep and my daily
lifestyle.
TRAINING AND MINDSET

The typical daily workout as a Royal
Marine consisted of running, yomps
(marching with heavy equipment
over dificult terrain), circuits designed
to move your body weight over an
obstacle course and strength training
to aid you in the event of having to
The self-
discipline we
were taught
in the military is
something I have
carried through
to this day
evacuate an injured solider on the

battlefield. One of the final commando
tests at the very end of your training is
a 30 mile yomp with heavy equipment
that’s performed over challenging
terrain and must be completed in under
P H O T O C R E D I T S : T O P ; S I M O N B A R N E S . B O T T O M R I G H T ; S I M O N H O WA R D
8 hours. This is physically achievable

by most people, however the mind
stops over 70% of people from actually
completing it.
The self-discipline we were taught
in the military is something I have
carried through to this day. The fear of back to the Marine days. Even when
failing myself or my team is what gave I didn’t feel like training I still got it
me that drive to push harder and push done. Staying focused and having
further in dark times of self-doubt. cheerfulness in the face of adversity
How this all is used in my training is what separates the average from
now is purely down to the mindset of the elite.
“getting it done”. Statistically, setting a goal and
In the Marines, you simply could not writing it down gives you 90% more
say “I don’t feel like it”, or “I’ll do it chance of actually achieving it. So, set
tomorrow”. You had no choice but to do goals and stop at nothing until you
it. So, I quickly adapted my mindset achieve them.
after deciding to take up bodybuilding Running and bodyweight exercises
M ALE M USCLE MAR I NE MACHI NE
good. I no longer have to complete the

endurance of a military workout, but it’s
given me the ability to take my training
to another level and to intensify it to the
point that it almost feels as if I don’t
have that choice again.
Instagram: @big _granty
Set goals
and stop at
nothing until you
achieve them
were undertaken for a specific task in
the Marines. For example, a pull up was
implemented to simulate being able to
move your body over compound walls
on operational tours. The fireman’s
carry was practised in the event of
having to extract an injured solider,
and the yomp, to prepare you for the
routine patrols with body armour, kit
and ammunition out on operations.
This however directly translates to
what I do in the gym now- no longer
for functional purposes but rather
aesthetic. Each isolation movement
activating individual muscles is to grow
and shape that muscle in order to look
P H O T O C R E D I T S : S I M O N H O WA R D
KCAB2FRONT
M ALE M USCLE
EDITORIAL & PHOTOGRAPHS BY

M U R AT TAV M A N The Push-Pull Routine to
Supersize your Back AND Chest
M
urat Tavman,
producer of
The Show,
Turkey, has appeared
on dozens of fitness
magazine covers. He is
the author of ‘Tavman’s
Fit Code’ as well as
many eBooks which are
available to download
from his own web site,
MuratTavman.com.
Murat has changed
1000’s of lives over the
past 15 years, teaching his
clients innovative training
techniques, diet and
nutrition, and the mindset
required to succeed in
building their own dream
physique.
“This is a one day workout
which needs to be done in
superset fashion where you
do chest which is activated
by push exercises and back
which is activated by pull
exercises,” explains Murat.
“In other words, you do a
chest exercise followed by a
back exercise and then rest.
This particular workout has
really helped me build size
and shape to my back and
chest.”
SUPERSET 1: SMITH MACHINE CHEST PRESS X T-BAR ROWS
1 set of 15 reps as warm up and then 3 working sets of 8 reps and 2 min rest period AFTER THE SUPERSET IS DONE
SMITH MACHINE CHEST PRESS

Lie back on a smith machine bench. Using a medium width grip, lift the bar and begin lowering it down while controlling
the weight until the bar touches your mid chest. If you want to improve your strength, you can use a wood or a rough
sponge block placed on your chest which will reduce the range of motion and lets you lift more weight. After a brief pause
at the bottom of the movement, push the bar back to the starting position as you breathe out without fully locking your
arms, as this will put unnecessary pressure on the elbow joints.
T-BAR ROWS
Position a bar in a corner to prevent it from moving. Put a weight on top if needed! Stand over the bar, and position a V row
handle around the bar next to the collar. Rise to a standing position as you raise the bar using your hips and legs. Get your
hips back and chest up. Extend your arms fully which is the starting position. Pull the weight to your upper abdominal area
by retracting the shoulder blades. After a brief pause, return to the starting position. Do not jerk the weight as you want to
do this with perfect form in order to activate lower and mid back thickness.
M ALE M USCLE
SUPERSET 2: INCLINE SMITH PRESS X LEVERAGE HIGH ROWS

1 set of 15 reps as warm up and then 3 working sets of 10 reps and 1 min rest period
INCLINE SMITH PRESS

Lie back on a incline bench. Using a medium width grip, lift the bar from the rack and begin lowering it down while
controlling the weight until the bar touches your mid chest. After a brief pause at the bottom of the movement, push the bar
back to the starting position as you breathe out without fully locking your arms, as this will put unnecessary pressure on
the elbow joints.
LEVERAGE HIGH ROWS

Grasp the handles with a supernated grip, which means palms up- this will be the starting position. Pull the handles
towards your torso, retracting your shoulder blades as you flex the elbow. Squeeze at the bottom and then with a medium
controlled tempo, return the handles without completely emptying the tension in the lat muscles.
K C A B 2 F R ON T
SUPERSET 3:
Pec Deck Fly X
Lat Pulldowns
1 set of 15 reps as warm up and
then 3 working sets of 15 reps and
30 sec - 1 min rest period
PEC DECK
FLY
Your upper arms should be
positioned parallel to the floor
once you hold of the handles.
Push the handles together slowly
as you exhale and squeeze your
chest in the middle. Return back
to the starting position with a
controlled movement as you
inhale, until your chest muscles
are fully stretched.
LAT PULLDOWNS
Grab the bar with your palms facing forwards, using a wide grip for a better width of the back. Bring your torso back around
30 degrees or so while creating a curvature on your lower back and sticking your chest out which will be the starting
position of the movement. Bring the bar down until it touches your upper chest by drawing the shoulders and the upper
arms down and back. Make sure you squeeze all your back muscles at the fully contracted position. Then, let it go back up
slowly without fully extending your arms. You have to keep the tension on the lat muscles all the time until you finish all of
your reps. Instagram: @murattavman
M ALE M USCLE
A Very
Dirty
BY TRACY KISS
Date!
PHOTOGRAPHS BY TOUGH MUDDER
escribed as ‘probably
D the toughest event on

the planet’ my boyfriend
and I took part in our very
first Tough Mudder event
in London West, Henley to
experience the full course
of ten beautiful miles of
English countryside coupled
with devilish obstacles
tantalisingly designed
to test physical strength,
stamina and mental grit.
There are delightful Mini Mudders for
children, 5k’s and a 5 mile Half Mudder
for those who like to ease in gently.
Being keen gym goers with a
competitive streak, we enjoy
challenging one another to compete
in gruelling fitness routines, try new
classes and generally do anything fun
that produces blood, sweat and tears
until one of us cracks and a worthy
winner is rightfully established.
However, this is where Tough Mudder
really comes into its own for
competitive experiences because for
once it’s not about finishing first, fastest
or strongest but channelling teamwork,
camaraderie and cheering others on as
you go because in order to succeed
you all have to work together - an
absolutely amazing concept!
Spread across six countries with over
2.5million participants, Tough Mudder
is fast becoming the messiest, most
exhilarating fitness challenge this side
of the galaxy - probably! Taking around
four hours to complete on a gloriously
sunny weekend it was one of the most
memorable date-night’s we’ve ever had
and left us both smiling, laughing and
shaking muddy hands with fellow
Mudders, staf, spectators and dogs in
the carpark. In all of the events we’ve
been to this has been the most friendly,
fun and inclusive of them all.
We’d had little to no training before
the event aside from our usual gym
routine of a 15-20min stroll on the
treadmill followed by weights and it
seemed upon arrival that the majority
of attendees were equally unprepared
athletically. In fact it made the event so
much more welcoming to see such a
wonderful mix of ages, abilities and
hilarious fashion-faux-pas with some
attending in fancy dress (aka men
in pink tutu’s), colour co-ordinated
friendships groups (mermaid tops
and florescent leggings) and endearing
pub fundraisers for heartfelt causes.
To date Tough Mudder has raised over
£5million for charity which is testament
to the love and kindness the Mudders
have and explains why over 10,000
Mudders have gone onto have Tough
Mudder tattoos too.
Leaving our worldly belongings in
the £3.00 baggage stow, which donates
all funds to Help For Hero’s, we
checked into our start wave slot and
joined a field full of cheerful Mudders
for the warm-up. Pacing nervously in
our squeaky clean trainers, new shorts
and pristine race stickers (to ensure our
free event photos find their way to our
email inboxes post-race) we had no
idea what we’d let ourselves in for.
However, the flufer on the microphone
soon let us know as within minutes
he had us all howling with laughter,
squatting over each others faces,
hugging fellow Mudders and cheering
along to the Mudders pledge - to leave
no man behind, make no excuses and
come together as a team over our
love of fitness.
With a roaring countdown at the start
line, enigmatic flash of a smoke bomb
M ALE M USCLE
getting electrocuted, ducking barbed

wire and swinging from hoops like
absolute badasses! The profile picture
potential from this event alone is quite
simply epic.
Whilst you’re enthusiastically
encouraged to attempt every obstacle
by fellow Mudders stopping to hold up
barriers, reaching out hands on mud
banks and ofering a friendly leg-up at
ledges, there is also the no-judgement
option to bypass if it seems too
daunting or beyond your capability.
Being a bit of a scaredy-cat in water
I found it particularly helpful that each
obstacle had a clear information board
stating how high the water level came
as it allowed me to face my fears, get
my face wet and fill my trainers with
lovely gooey mud which made the
most satisfying squishy noises as
I ran of laughing, dripping wet and
mud-stained like I’d just survived a
slinging-match in a monkey enclosure.
In everyday life I’m meticulously clean,
tidy and organised and getting covered
in mud thankfully ignited a recklessly
adorable part of my soul that I’d last
seen in my childhood. The first step
is certainly the hardest as the majority
of newbie Mudders tentatively tip-toe
through the sludge and squeal when
they unexpectedly take a dirt dive yet
seasoned Mudders howl as they stomp
over barriers, crawl out of mud pits
by their soiled fingertips and run of
into the hills with a grin reaching from
ear to ear.
As far as dates go this was quite
possibly the most unlikely-romantic
thing we’ve ever done together as
and bouncing crowd up on toes we set Although we were advised to leave a couple that I wouldn’t have initially
of from the start feeling like absolute our phones in our bags to spare any thought of when deciding between
superheroes ready to take on accidents there were plenty of bowling, hitting the cinema or musing
anything… until we got to the first Mudders with Go Pro’s and strap on over lazy pub lunches. Regardless of
obstacle and freaked out a little about cameras, and if you take it in turns to who you enter this event with, as a
getting our gym stuf messy in the mud do the 20+ world class obstacles you couple, with a friend, a group of work
of course. Seeing as we were running could easily pass a waterproof phone colleagues, neighbours or even by
the full course we had to follow a to a partner to hold, although it’s yourself you instantly become a part of
combination of routes which consisted entirely at your own risk. There were such an enthusiastic, fun and friendly
of the blue loop first (the Half Mudder), photographers dotted around the family…dripping in mud. Hufing and
connecting to the orange loop finishing course too to catch the action of pufing up hills we cheered one another
up at the Arctic Enema, a pipe slide Mudders slipping over like Bambi, on, lent supportive shoulders, held
landing in ice cold water - delightful. plopping backwards into mud pools, hands and even hero-carried one
TOUGH MU DDER ... A VER Y DI R T Y DAT E!
another through obstacles, over huge many stopping to help others. enormous amount of calories that we
structures, pyramids, racking and wires. Removing the constraint of time and burned, friends we made and memories
The closeness and support we podium placements instantly puts we’ll cherish for a lifetime from this
experienced from one another in this everybody as equals and also gives event are almost as valuable to us as
activity was endearingly unrivalled and such an enormous sense of pride and all of the cool free stuf we got and
as a couple it has made us so much achievement to all as you cross the memorabilia, and despite being Tough
closer. It’s also joyously liberating to finish line, collect your head band, Mudder newbies when we started we
switch high heels, perfume and t-shirt, refreshing beverage and smile left as seasoned - and slightly smelly -
matching dresses and accessories for for a well deserved selfie. Mudder lovers already getting excited
pigtails, trainers and a face full of slush The organisation of such a huge over our next event.
- not our usual date attire but a million event is pretty spectacular and If you’re looking for a fitness
times more fun. certainly not a simple task to cater challenge to motivate, excite and
We were able to set our pace just to so many Mudders, spectators and unleash your inner wild child then
high enough to motivate one another staf as not only do they have outdoor this is certainly one to tick of of your
yet low enough to comfortably showers, male and female changing bucket list no matter your fitness ability
maintain 10 miles of cardio and rooms, a wide selection of food stalls, or whichever corner of the globe you
strength activities. Whilst you initially copious toilets (also around the course reside. Pack up a picnic for Aunt Doris
set of in a wave of Mudders followed for which my tiny bladder was thankful), and the kids to come along, chuck on
by further waves at regular intervals, but they also keep you stocked up on your most entertaining gymwear
the course remains buzzing with complimentary water, energy drinks, (or go mega coordinated) and pucker
energy all day as you’re free to move vegan-friendly protein snacks and up for a muddy-faced bear-hugging
at whatever speed you choose tofee - yes tofee! - throughout to keep phenomenal conversation-starter selfie
(including walking) and can spend as you buzzing and full of enthusiasm at the finish line at an event you’ll never
long as you like on each obstacle with right when you need it most. The forget.
M ALE M USCLE
Why Cycling Can Boost Your
MENTAL WELLBEING
It is no secret that On average 25% of the UK B Y M AT T F L A N A G A N
population will experience a mental PHOTOGRAPHS BY PEXELS.COM
cycling regularly health problem every year, and suicide cycling challenges such as climbing a
provides a wealth of is the biggest killer of young people in tough hill; achieving these goals will
the UK. Here, the UK leaders in electric leave you feeling powerful, strong and
benefits for our bikes, E-bikes Direct, share with us the generally positive about yourself. In
physical health. It helps benefits cycling has on mental health addition to all this, cycling regularly will
build muscle strength and how it can have a positive impact improve your physical health which will
on those sufering with mental health boost your confidence about your
and flexibility, aids problems. appearance.
weight loss and
Stress Relief Sleep Well
improves overall The world today is filled with things Exercise from cycling encourages the
cardiovascular fitness; that make us stressed, whether it is a healthy release of Human Growth
hard day in the ofice, financial burdens Hormone (HGH) into your blood
however, many of us or a nightmare commute. Stress can stream during sleep. HGH helps your
don’t think about the cause physical problems such as back body to fall into a proper sleep, and a
pain and tension headaches, but it also boost from cycling can help those who
impact cycling can has a huge impact on your mental find it dificult to drift of. Cycling will
have on our mental wellbeing. Stress can cause anxiety also leave your body physically
health and wellbeing. and depression and can make it really exhausted which will aid sleep.
dificult to just switch of and relax.
The relationship Cycling reduces the level of cortisol in A Natural High
between exercise and your body, which is known as the stress Regular exercise and cycling increases
hormone. It can also be a great way to the level of endorphins in your body.
positive mental health break away from a stressful routine and These endorphins are chemicals that
has been studied for get out and about on your electric bike help us feel good and trigger a positive
to make you feel relaxed and refreshed. reaction within our minds and bodies.
years, and it is common Studies show that cycling for just 10
knowledge that Confidence Boost minutes releases enough endorphins to
working out improves Cycling releases serotonin, a mood help us feel happier and more positive,
neurotransmitter that is known for and regular cycling will trigger a
your mood. enhancing good feelings, self-esteem consistent flow of endorphins to help
and self-confidence. Set yourself you keep your mood up constantly. As
well as being great for emotions and nature and sunshine can work wonders increases stress levels and negatively
battling mental health, endorphins can for those battling depression and impacts your mental health. Ditching
help fight other illnesses such as anxiety; combine this with exercise and the car or train and opting to take an
Alzheimer’s. you are onto a winner. Taking part in electric bike to the ofice is a great way
outdoor physical activity such as of increasing both your physical and
A Natural Medication cycling is associated with increased mental health, as well as taking away
For those sufering with depression, energy, positive engagement, feeling one of the worst parts of your working
regular cycling can be just as efective revitalised and decreased tension and day. You will arrive at the ofice feeling
as taking anti-depressant medication. stress levels. Getting out and about refreshed, positive and ready for the
Cycling promotes a feeling of well- into nature can also be great for giving day ahead. Cycling on an electric bike
being and a sense of calm and can you a new perspective and change of to work will not only leave you feeling
help in changing your thought process scenery. Getting yourself an electric great, it will also help you keep hold of
and patterns. Cycling releases bike will give you the opportunity to get your hard earned cash by saving
dopamine and serotonin which, out into nature and improve your health money on fuel, tax and insurance.
although not yet proven, is believed to with minimal efort. Providing many of Whilst a lot of these benefits on
be beneficial for reducing and the same benefits as regular cycling mental health can be achieved from a
preventing depression. but allowing you to travel greater range of diferent types of exercise, an
distances and keep going for longer. electric bike is an excellent place to
Get Outdoors start. It is low-impact, aerobic exercise
For those sufering from mental health A Healthier Commute with the added benefit of an electric
issues, often staying indoors can make Sitting in trafic or on a packed motor to help you on your way, and it
matters worse. Getting outside into commuter train on a daily basis only can also be used as a mode of
transport, making it practical to fit into
your day to day life. Cycling can be
done in small stints or long rides, and
for those sufering with mental health,
sometimes the thought of doing
anything at all can be overwhelming.
Start with short, leisurely rides and
don’t set any unrealistic targets, once
you start getting into a cycling habit on
your electric bike it will become easier
and easier.
www.e-bikesdirect.co.uk
F E AT U R E
Overall Champion-
MR MODEL &
Name: Danny Dobson
FITNESS MODEL
Age: 29
Height: 5’7”
Weight (stage): Under 75kg
Weight (of-season): 80kg
Occupation: Business owner of
Daily Definition Ltd (Fitness & Fashion
Clothing Brand). Personal trainer,
Online Coach and Fitness Model.
Danny started training at the age of
16 to improve his confidence and to
direct attention away from his height
and build.
“Fitness has transformed my life,” he
says. “I feel much more confident and
it’s really helped me to build my
character and strengthen me as a
person. The new attributes I have
gained on my fitness journey I naturally
portray to others. Being able to relate to
those who lack in confidence and feel
the same way I did brings me a great
level of satisfaction when I’m delivering
what I have learned through the years.
“I’m far more disciplined and
focused than I’ve ever been and
I’ve accomplished much more than
I thought I ever would. This year
I placed 1st in the Miami Pro World
Championships and came home
with the overall win too.
“Now I have my pro status I’ll
be going on to compete in the Miami
Pro, Pro division next year. I’m really
excited about the recent clients
I have taken on. I can’t wait to
coach them through their own
competition journeys. These
Include my brother Matt Dobson, who
will be competing in the Miami Pro
competition next year!”
Instagram: dannydobsonpro
P H O T O G R A P H S B Y M AT T M A R S H
Overall Champion-
MS BIKINI SHORT
Name: Laura Hughes
& FITNESS MODEL
Age: 27
Height: 5’3”
Weight (stage): 54kg
Weight (of-season): 59kg
Occupation: Administrator
Laura set herself the goal of competing
last year.
“As a newcomer, I can’t believe the
success I’ve had,” she says. “Miami Pro
is an amazing show and I am so proud
to have competed on their stage!
There’s nothing more amazing than
how the stage makes you feel. I love
competing and it has become a great
passion of mine.
“As I work behind a desk 9-5, training
means a lot to me. I can’t wait to get
away from the computer screen and
into the squat rack!
“I am so excited about competing
in my first Miami Pro, Pro show
next year.”
Instagram: @laurahughes_mp_pro
F E AT U R E
DOWNSIZING
BY DANNI LEV Y
PHOTOGRAPHES BY HARPENDEN STUDIOS
W
hilst many people
are looking to
muscle up and
get bigger shoulders, Carly
Thornton is doing the
complete opposite
and training to downsize!
During recent years, Carly has
adapted muscle size to continually
change her look. From fitness model
to IFBB Pro in women’s physique,
Carly’s goals have changed yet again,
and she is now training to ‘downsize’
for a more commercial style look.
“I love the wellness look at the
moment, which requires a larger lower
body and smaller upper body,” explains
Carly. “My aim is to sculpt a sustainable
figure that I am happy with all year
round. I want to be photoshoot ready
if the opportunity arises and I want
to feel girly in a dress,” she says.
After being very structured with her
diet and training for 10 years, this
should be a breeze for Carly as it
means she can be far more relaxed
and enjoy more of a balanced lifestyle
than when she used to compete.
“I have a very addictive personality
and do work well with structure and
pressure, but I am loving being
more flexible with my approach and
focusing on other aspects of life,”
she reveals. “My new business
Gluteywear is my next girl on a
mission focus. It’s a new ladies fitness So, how has Carly’s diet and looked forward to deadlifts as they
range of quality products that look training changed in order to were my strongest lift. On many
and feel amazing on every woman. reduce muscle size? occasions I contemplated doing a
If we feel good, then it boosts our “When I was competing and trying to powerlifting meet as another goal but
confidence which makes us far more add muscle size my training style was decided against this due to putting my
attractive- every woman deserves to structured specifically for this goal,” she body through even more strenuous
feel amazing!” says. “I love feeling strong and I always training. I ate 6 meals religiously
“Of course, if you’re competing you
Carly’s downsizing have to be very structured, but for most
training split of us girls, we just want to feel and look
(Cardio is hit and miss) great all the time and so we should!
Legs- Hamstrings and Glutes “On this note, I’ve listed my top foods
Upper Body Circuit or Boxing that I eat daily to help you all fill your
Legs- Quads (high volume) shopping cart with some new and
20-30 Minutes Cardio- Intervals versatile food ideas!”
on the Stepper
Legs- Hamstrings and Glutes Carly’s Shopping Trolley
Consists Of…
“I train 3-5 times a week depending Rice Cakes
on how I feel and how busy I am,” says Wraps
B EF O RE Carly. “The main thing I have learned
Packet Rice as there are so many
everyday with an average of 35g throughout the years is that you can
varieties and flavours to choose
protein, 40g carbohydrates and 20-30g have a great figure yet still be relaxed
from!
fats in every meal. I used to clock and have balance at the same time.
watch as eating and training seemed to When you stress over the minor details Sweet Potatoes and Potatoes
take up most of my day to day routine.” too much, it only afects you negatively. Rice Crispy Squares/Cereal (These
If you’re happier mentally, this reflects are mainly for after training to get
Carly’s training split on the exterior. I have also found that something easy to digest in)
for muscle size now my meals aren’t so structured, I Wine… It’s a carb right?
Legs – Quads actually have a far better relationship
Granary Bread (This is just a
Back and Arms with food. In my early 20’s I battled in
personal preference)
Shoulders and Chest this area. Then when I began
Legs – Hamstrings competing I was constantly thinking Berries
Back and Shoulders how “I must eat” or “I can’t miss a Mixed Vegetables
meal”, which lead me to become Chicken
“Now, I am so much more relaxed obsessed and miss out on things like Salmon
with my training and eating,” she going shopping with the girls in case
Tinned no drain Tuna
smiles. “This doesn’t mean I sit there I neglected my diet. It sounds silly, but
eating loads of junk food, I just eat I really thought if I missed just one Light Cheese
when I am hungry, so this could be 3-5 meal I’d lose muscle. In reality, eating Total 0% Greek Yoghurt
meals a day depending on how I am one meal didn’t give me this muscle, Condiments
feeling. I’ve also tried fasting for 24 in the same way that skipping one meal
Light Mayo
hours every 10 days, which really helps wont make me lose it in a day. At the
my body to recover and keeps my time, I was so blinkered and focused Light Ketchup
digestive tract healthy. To be honest, I couldn’t see this. Burger Sauce
fasting sounds worse than it actually is, Relish
and I feel amazing afterwards! So, for
Bufalo Sauce
example I might have my last meal at
10pm and then won’t eat again until Carly posts her workouts on
10pm the next night. I only plan this on Instagram and YouTube to give others
a day that I’m not training, but I do have new ideas and keep up to date with her
a few cofees throughout the day! training.
“My current diet is higher in “My advice to anyone is figure out
carbohydrates and lower in fat and what your goal is and then train
proteins than before. My body accordingly,” she says. “We all have
simulates carbs very well so I don’t diferent bodily structures, so two
have an issue with gaining tonnes of people with the same goals may have
fat, but if I do feel like I want to drop a diferent training and dietary needs to
little then I will reduce the carbs for a fulfil these goals. Always remember to
couple of days and cycle them so that train because you love it and for health
on legs days my carbs are a lot higher and longevity.”
than on any other day.” Instagram: @carlythornton_ifbbpro
F E AT U R E
COUPLES WHO TRAIN,
REMAIN!
This month Muscle & Fitness chat to
the King & Queen of Insta Mr & Mrs
Super Abs Abby Pell and Jonny Graham
B Y S A M A N T H A YA R D L E Y on us, so we decided to go together.
PHOTOGRAPHS BY STEPHEN BL ACK We ended up having a really good time
just the two of us. We certainly got to
F
amous for those enviable know each other quickly. It was lucky
torsos, this super fit couple that we got on, it could have gone now”. The children are all heavily
bonded over a mutual love horribly wrong!” Abby jokes. “It was so influenced by their fit parent’s healthy
of training and family. nice to meet somebody that shares lifestyle “they want to be just like us”
similar interests, we both love the gym, Abby beams “my little boys do sit ups
Snow Joke travelling and our kids so we had a and press ups in their rooms” says
“We met in Marbella in a night club. common ground” she says. Their Jonny proudly “my youngest has an
I approached Abby, she was putting relationship soon blossomed actual six pack!” “As parents, your kids
out the vibes” jests Jonny. “His first chat organically, “We didn’t plan anything, it aren’t going to listen to what you tell
up line was do you train?” she laughs just happened” Jonny reveals. “One of them to do but they do copy what you
“quite a good one!” “I had a little bit us would be up North or down South do. Children pick up more from your
of a thing for Jon Snow from Game of calendar wise and we were able to behaviour than your words” muses
Thrones, I remember thinking ‘Wow, meet every week or two for the first few Abby wisely “my Daughter shows an
he looks exactly like him’ and when months” says Abby. “I think we both interest in our competitions and sees
he spoke with his Northern accent, thought that it would eventually fizzle us in magazines and is super proud.
I just fell a little bit in love”. “I can just out because of the distance, but it just It makes us feel amazing, it’s so
remember her bum!” Jonny teases. didn’t… now I can’t get rid of him” she motivating to inspire our children”.
“He came right over to me and tried teases. When asked about how quickly
to snog me in the middle of the they became relationship oficial, they Fitfam
dancefloor!” Abby recalls “I was very giggle “I think Jonny told me he loved “We train together most days” Abby
drunk” he admits, their energy me on our first date!” reveals “we really push each other.
bouncing of one another. “I’ve got two boys in Leeds, so we It’s hard to find someone who
“After we got chatting and it emerged have to keep up the long-distance matches your motivation and passion
he was from Leeds and I was from relationship for now, I like to spend as for the gym. I want Jonny to look as
London we weren’t sure if we would much time with them as I can” says good as he can and get the most out
ever see each other again, we were Jonny “we spend a lot of time on the of every session. We’re super
both on holiday” Abby reveals “but we motorway” she agrees. “We thought competitive as well”.
kept in touch and saw each other when the distance would be a problem “We can get grumpy on prep”
I was working up North. Social media but actually, due to our jobs, we’re exposes Jonny “so we give each other
is good because you feel like you can travelling a lot anyway and it keeps a bit of space”. Abby says: “We both
maintain connections despite having our relationship exciting” says Abby know we’re probably going to snap at
distance from one another”. “I feel like I’m having a getaway when each other a bit and have low days,
I go up to Leeds, it’s a fab city!” but we know it’s not us, it’s the prep.
Long Distance Lovers We’re aware of that and we never
“We were both supposed to be going Blended Family properly fall out. We’re doing the WBFF
out to Spain again with friends shortly “The kids love getting together” says together in November so prepping
after, but the friends ended up bailing Jonny “they’re like brothers and sisters together for the first time should be
He came right
over to me and
tried to snog
me in the
middle of the
dancefloor!
VITAL STATS
NAME: ABBY
AGE: 35
HEIGHT: 5’6”
OFF SEASON WEIGHT:
62KG
CONTEST WEIGHT:
58KG
NAME: JONNY
AGE: 29
HEIGHT: 5’10”
OFF SEASON WEIGHT:
86KG
CONTEST WEIGHT:
77KG Outfit by
Versa Forma
interesting. Jonny’s a great cook but I’m Jonny’s going through a Dominos around eating and drinking. Socialising
a bit more organised so I’ll end up phase now.” tends to verge on unhealthy whereas
doing most of the meal prep. We eat Abby concludes “It’s really nice if, as getting into fitness is so great for your
the same foods, but Jonny eats twice a couple, you can share a passion for health and lifestyle. Training together
as much as me. When one of us fancies the gym. A lot of entertainment aimed and pushing one another is a good
a cheat the other will get corrupted. at people our age tends to revolve basis for a strong relationship”.
F E AT U R E
Are Yoga and Massage

Really that Important?
BY DANNI LEV Y
P H O T O G R A P H S B Y S T E F F S T R AT T O N
Stef Stratton, a remedial massage
therapist and Estelle Mccluskie, a
W
hilst many of us may
consider yoga and lifelong yoga practitioner say YES!
massage to be non-
essential means of relaxation,
is there more to these practices
than meets the eye?
According to Stef and Estelle,
combining the two can have
a seriously positive impact on both
your physical and mental well-being.
But how so? And should we be
jumping on the lycra-clad, oiled up
bandwagon?
“The benefits that can be reaped
from a combination of yoga and
massage go far beyond the body,”
begins Stef. “Practicing yoga and
receiving a massage can actually
make you happier whilst helping to
prevent stress and anxiety. It’s not just
a remedy, it is also an amazing
preventative practice.”
PHOTO CREDIT: ISTOCK

During a massage, the body
produces endorphins that reduce
stress and help you to ‘feel good’.
Meanwhile, yoga helps to improve
your mood and encourages positive
thoughts and self-love.
“Combining yoga and massage can As a lifelong yoga practitioner, focus your energy where you want it to
help you to look and feel stress-free, Estelle’s interest in the human body go – into a dificult yoga pose, on a
young and healthy,” says Stef. “Having followed a degree in advanced study of meal in front of you, or during an ofice
regular massages lowers the blood early years with Human and Biological meeting. The combination of massage
pressure and heart rate, allowing the Science, which included a focused and yoga is ideal to unwind and ease
muscles throughout the body to relax, study of anatomy, diet and nutrition. your thoughts and everyday worries.”
while yoga improves respiration, Estelle holds many advanced yoga Stef and Estelle have come together
energy, and vitality. Together, they are certificates in both adult & children’s to ofer retreats combining the two
the perfect combination to relieve yoga. practises.
stress.” “Yes, of course yoga helps you to “The wonderful thing about yoga and
Of course, while it’s important to improve strength and flexibility, but massage combined is that you can
relax the body, it is just as important yoga also teaches you how to quiet the tailor the two to fit your personal
to relax the mind. mind,” says Estelle. “This enables you to needs,” explains Stef. “In focusing on
yourself as an individual, you will
enhance your performance and
recovery. Not only that, you’ll feel fitter,
stronger, more flexible and more
relaxed. It doesn’t matter what your
goals or objectives are- everyone can
benefit from yoga and massage.”
According to Estelle, yoga can
elevate your mind to new heights.
“It’s not about coming to your first
class strong and flexible, it’s about
coming with an open heart and mind,”
she says. ”I strongly believe in the
power of the mind to enable people to
realise and release their potential to be
the absolute best version of
themselves.”
As a mum of two, Estelle says she
knows well the pressures of modern
family life and the importance of taking
time out to realign the body, centre the
mind and benefit from the fulfilment
that can be achieved through a regular
yoga practice.
“No, it’s not always easy to turn up
and dedicate time to yourself, but
anything is possible if you’re willing to
work for it,” she says.
Stef advises combining sports
owning a Ferrari- you wouldn’t forget to

Yes, of course service that, so if you’re aiming for your
yoga helps you to body to perform at a high level then
you can’t forget to service it!
improve strength “Deep tissue massage therapy and
carefully worked out stretching
and flexibility, but techniques as well as a balanced diet
and yoga is the most efective way to
yoga also teaches treat and prevent injury.
“Essentially, combining these
you how to quiet therapies allows the body to heal and
enables the practitioner to assess
the mind the individual to observe small, or
massage with remedial massage sometimes dramatic changes that
for best results. occur over time. This is especially
“Massage therapy works on several relevant if someone is training and
diferent systems of your body, pushing their bodies to the ultimate
including the nervous system, muscular physical boundaries. As a massage
system, cardiovascular system and therapist, I can then implement specific
lymphatic system,” she says. All of techniques in a bespoke manner.”
these need to be in perfect working You can follow Estelle & Stef on
order for the body to achieve high Instagram
performance levels. @estellelovelight
“I always tell my clients it’s like @stefstratton
F E AT U R E
NYISHA JORDAN-SEY:
HER UNDEFEATED REIGN
AS QUEEN OF THE STAGE B Y S A M A N T H A YA R D L E Y
N
yisha Jordan-Sey has won
every single competition she
has ever entered! Every.
Single. One. This unstoppable lady
was born for the stage… and she
eats Haribo on contest prep! Muscle
& Fitness investigates how this
unbeatable champ came to power.
“Before I got into competing I was a

professional dancer” recalls Nyisha.
“I got a scholarship to go to dance
school which consisted of ballet, jazz,
dance, tap, street and contemporary
dance training. It gave me a great base
for my physique. Naturally, I’d always
been skinny, so dancing maintained
that level of leanness, but I just wasn’t
happy with my looks” she reveals.
“When I started getting into fitness
I found I was able to sculpt my figure.
I couldn’t put on weight with food,
so training gave me the curves that I couldn’t put on
I wanted. weight with food,
“I became a fitness instructor at so training gave
Virgin Active and someone there me the curves
mentioned a Fame camp for that I wanted
competing. I decided to go and check it
out and as they were going through the
posing techniques and the diferent
categories I thought ‘oh, I really like
PHOTO CREDIT: OSKAR BORAL PHOTOGRAPHY
this’ it was like being on stage as a

dancer so thought I’d give it a go…from
then on, I just couldn’t stop” she says
animatedly. “I went onto become a
Personal Trainer at Virgin Active which
fitted in well with my training”.
“The dieting is the hardest part for
me” confesses Nyisha, “I have a real
sweet tooth and I like chocolate! I have
to ensure there are still Haribos and
dark chocolate involved in my plan so
that I stick to it. I know it sounds crazy
VITAL STATS:
HEIGHT: 165.4CM
AGE: 34
OFF SEASON WEIGHT: 59KG
ON SEASON WEIGHT: 52KG
NYISHA’S 1ST PLACE RUNDOWN:

Fame- Muscle Model
Fame Worlds- Muscle Model & Figure
Musclemania UK- Figure
WBFF Denmark- Fitness Diva
(earned Pro Card)
WBFF Europeans Pro Show-
Fitness Diva
2017 PCA BodyPower Pro
Superseries- Bikini Tall
(earned Pro Card)
2018 PCA BodyPower Pro
Superseries- Bikini Tall
but even in contest prep I’m still having more into the Figure category as you
a pack of Haribos and that’s all the build muscle quite quickly but that’s
time, all the way through! It keeps me not where I want to be, I like the
sane”. smaller, more feminine look. I like to
Nyisha describes herself as “a bit of a portray a lean Bikini package but
hard gainer” so with the advantage of without looking ill. It’s important to look
being lean comes the dificulty to gain healthy!” she exclaims passionately.
muscle. “My hardest part to grow For nutrition, Nyisha says: “I eat 5
muscle is my legs. They’re just not meals a day, every 3-4 hours. My first
PHOTO CREDITS: OSKAR BORAL PHOTOGRAPHY
where I want them to be. They’ve come meal is something quick as I work out
on bounds, but I’ve been training for 8 early in the morning, so I’ll have a
years and I’m still not happy with them” Protein Shake and a Banana for
she admits. In an efort to combat her convenience. I usually follow up with
inability to grow muscle easily Nyisha Oats with Honey and 4 Egg Whites for
does very little cardio and focuses her my next meal. Other meals will consist
eforts on resistance training, focusing of Steak or Chicken with Vegetables Nyisha and her coach Husband
on her weak areas “I do Legs 3 times a and Rice or a Rice Cake, but I’ll also Gabriel Sey have also recently been
week on a Monday, Wednesday and have Cashews and Dark Chocolate blessed with their first child Elijah “It
Friday, Tuesdays is Shoulders and daily. My diet is flexible compared to still doesn’t seem real even now. I love
Thursday is Upper Body” she reveals. most, I think I could have a lot more spending time with my Son, going to
“As a black girl that usually puts you too! I’m naturally very lean”. the park and getting him to burn as
F E AT U R E
NYISHA’S FOOD DIARY

MEAL 1: Protein Shake & a Banana
MEAL 2: Oats with Honey
& 4 Egg Whites
MEAL 3: Beef Mince, Vegetables
& Rice
MEAL 4: Chicken, Vegetables
& Rice
MEAL 5: Steak, Vegetables, Rice
Cakes, Cashews & Small
Pack of Haribos
much energy as possible” she says,

unsurprisingly Nyisha’s Son was born
with remarkable athleticism, walking at
8 and a half months. She lights up
when talking about Elijah but also
with refreshing honesty reveals
“Having my Son has changed things
tremendously” she says “I noticed in
the prep for my first comp back at possible” she says, “I prepare my YouTube Channel ‘Super Seyans’
P H O T O C R E D I T S : F I V O S AV E R K I O U P H O T O G R A P H Y
BodyPower last year that after having lunch when my Son’s eating his and which features my stage footage,
my Son that it was a lot harder for my I eat my lunch when he’s having his peak week etc.”
body to respond to changes in food afternoon nap, it’s a case of being “I used to be at the top of the Fitness
volume. I usually drop weight so organised and having a routine that Industry and sponsored by Grenade,
quickly, but it took a lot longer works for both of us. a lot of that died down with the birth of
post-partum, so that was a little scary “As well as being my coach, my Elijah so I’m looking to build myself up
at first!” she shares openly. “Time wise Husband is an entrepreneur with a again. Focus in the industry seems to
my Husband and I take turns looking successful YouTube Channel ‘Gabriel have shifted from sponsorship to social
after Elijah so the other can go to train, Sey’ that’s reached nearly 300,000 media presence so I’m all about getting
I come back, and he goes, that’s how subscribers and a clothing line, True my followers up and increasing my
we get to the gym. I don’t change my Beast Athletics, so I help out with that reach” says Nyisha showing her
routine in prep so that I know exactly getting orders ready” she divulges. business savvy.
what I’m doing to be as quick as “We’ve also just launched our 2nd On competing, Nyisha very modestly
N YISHA JOR DAN-SE Y: HER U NDEF E ATED R EI GN A S QU EEN OF THE STAG E
federation that puts the athletes needs

first, with no politics was a God send,
I knew if I bought the best package
I could, I would have a chance. Right
now, something in me has shifted and
I’m beginning to feel like myself
again. I feel like I’m ready to get fully
back involved with the fitness industry
and start making a name for myself
again” she divulges. Nyisha has her
sights set on the Worlds in October
and potentially even PCA Korea at the
end of the year so watch out any ladies
in her class!
Nyisha’s advice for anyone starting
out is consistency “if you keep stop,
starting you’ll never be where you want
but if you keep hammering at it, you’ll
get there”. She adds: “I’d love to be an
inspiration to Mums out there and
I feel like I’m recent 2nd PCA BodyPower win. The

standard was very good and it was my
show that you don’t have to keep your
baby weight. You can still train even if
ready to get fully most challenging competition to date.
Competing with the PCA has helped
you’re stuck at home”.
As she nears the Masters can anyone
back involved me in ways they wouldn’t even know
about” she exclaims. “My confidence
beat the unrivalled Bikini Champ? With
her statuesque physique and damn
with the fitness was at its lowest after having my Son
and I didn’t think I would get back to
right gifted genetics (despite those
Haribos) we think she may keep the
industry and where I was. By competing with a crown for a long while yet!
start making
a name for
myself again
recounts her numerous pole position
wins “Each competition I’ve done over
8 years, I’ve won. I’m very happy about
that” she gushes proudly “I draw upon
my dancing background to help with
getting on stage and posing. It’s a
P H O T O C R E D I T S : F I V O S AV E R K I O U P H O T O G R A P H Y
definite advantage” says Nyisha “I think

getting older is a positive, you can
draw on experience, although I still
get nervous backstage I know what to
expect. I’m a year of the Masters now”
she laughs. “After having my Son two
and a half years ago, my first
competition back was at BodyPower
last year. I decided to try and keep the
title after pregnancy and I’m glad I did!
Despite winning I still wasn’t back
where I wanted to be, but I feel like
something changed this year with my
NU TR I TION
TEX-MEX FAJITAS
QUICK TIP
You can also omit the
tortillas and add
the fillings to a bowl
along with 1 cup fresh
baby spinach and
½ cup cooked white
rice. The macros will
be the same.
EAT TO GET
SHREDDED > Who says

you can’t chow
B Y C AT P E R R Y
PHOTOGRAPHS BY BRIAN KLUTCH
down like a
king and still
get ripped?
Use this
ultimate
cutting
meal plan
to lean
down
in four
weeks or
less.
NU TR I TION
S YOUR BODY READY FOR
I
frankly, it’s one of the finest attack running a slight caloric deficit to
the beach? If your answer is plans for safely shedding pounds encourage fat loss, which will
“no”—or “not quite,” or “almost”... that we’ve ever seen. So if you reveal your muscle. Overall, macro
or anything other than, “Dude, want to strut proudly and sveltely ratios average 20% fats, 40%
the beach isn’t ready for my on the beach in a few weeks (or carbs, and 40% protein. Like so:
body”—then you’re probably anywhere else), read on.
searching for a way to lean down 40% PROTEIN
over the next month. In that case, CUTTING 101 40% CARBS
good news: We’ve discovered a As Stern lays out in the book, the
brand-new cutting meal plan, goal of a cutting phase is to trim
designed by a former champion the body of excess fat while
bodybuilder, that delivers on both retaining muscle. This is achieved
taste and nutrition. primarily in the kitchen through
This foolproof cutting plan is part careful macronutrient manipulation.
of the new book The Bodybuilder’s Essentially, you want to keep
Kitchen. It was written by Erin protein intake high and to strategi-
Stern, who, as a two-time Ms. cally plan carbohydrate-rich meals 20% FAT
Figure Olympia, knows more about around the times when you’re most
fuelling fit bodies than practically active. This way, you’ll have the W H AT T O E X PE C T
anyone. All the recipes and tips on energy you need to train hard, and First, don’t cut for more than one
the following pages are borrowed you’ll still have the nutrients or two months—if you do, problems
from The Bodybuilder’s Kitchen needed to replenish fuel stores in like yo-yo dieting, a decreased
(with permission, of course), and muscles for recovery. You’ll be metabolic rate, and muscle loss
can occur. On the plus side,
reducing caloric intake should
create noticeable physique
changes within a couple of weeks.
T H E C U T T I N G M E A L P L A N // S A M P L E T H R E E - DAY P L A N You’ll face two main challenges
in a cutting phase: increased
DAY 1 DAY 2 DAY 3 hunger and a possible decrease in
metabolism. You can combat these
B R E A K F A S T Apple Sage Overnight Cottage Cheese and
Turkey Sausages, Mocha Oats Cantaloupe Bowl issues by eating more lean protein
Blueberry Muffins and vegetables, as they’re harder
SNACK Greek Yogurt Grilled Balsamic Baked for your body to convert into fat,
Hummus Watermelon and Cheeseburger Bites and protein has a satiating effect.
Cheese
Also, fill a smaller plate with
LUNCH Tex-Mex Fajitas Grilled Jerk Chicken White Chicken colourful foods. We eat with our
Breasts, Spicy Chili, Herb-Roasted
Black Beans and Vegetables
eyes, so you’ll be more eager
Quinoa, Roasted to dig in, and the small plate will
Cabbage Steaks trick your brain. Lastly, never starve
SNACK Carrot Cake Shake Elvis Shake No-Bake Cocoa yourself lean. Stick with the plan,
and Oats Bars and the results will roll in.
DINNER Ginger Soy Slow-Cooker Broiled Cod With
Shrimp Skewers, Barbecue Pulled Charred Tomatillo
Cauliflower Fried Chicken, Wilted Salsa, Rosemary
Rice, Crunchy Spinach and Tomato Beefsteak
Avocado Salad Salad, Cloud Bread Tomatoes, and THE FORMULA
Coconut Cayenne
Smashed Sweet FOR CUTTING
Potatoes
BREAKFAST: Starchy carbs, protein
CALORIES 1,401 1,364 1,336
SNACK: Fats, protein
FAT 36g 30g 31g
LUNCH: Carbs, protein
CARBS 126g 156g 118g SNACK: Carbs, protein
PROTEIN 118g 160g 118g DINNER: Fats, protein
E AT TO GE T SHR EDD ED
ELVIS SHAKE
S E RVE S 1
SHOPPING
Channel the King—except here the King has a six-pack and trains five
days a week—with this delicious shake. Powdered peanut butter and LStock
I S upT on these
banana will rock your taste buds without racking up the calories.
items at the grocery
½ medium banana store when you’re
¼ cup powdered
leaning down.
peanut butter
1 cup unsweetened S TA R C H E S
almond milk Old-fashioned oats,
¼ cup vanilla whey prerinsed quinoa,
protein powder basmati rice, brown
½ tsp vanilla extract
rice, sweet potatoes,
russet potatoes,
½ tsp powdered stevia chickpeas, pumpkin
1 cup crushed ice puree (not pumpkin
pie filling), black
1. Combine all ingredients beans
in a blender. Blend on low
for 30 seconds.
2. Scrape the sides of the
PROTEINS
Large eggs, liquid
blender with a rubber egg whites, Greek
spatula. Blend on high for yogurt, 1% cottage
30 seconds to 1 minute, or cheese, a whole
until the ice is crushed and chicken, 99% lean
the shake is smooth and ground turkey,
creamy. Transfer to a glass medium shrimp, lean
and serve immediately. ground beef, tilapia
and cod fillets, pork
tenderloin, cans
of tuna, boneless,
THE MACROS skinless chicken
260 34g breasts
CALORIES PROTEIN
FRUITS AND
23g 5g VEGGIES
CARBS FAT Navel oranges, white
onions, broccoli,
fresh baby spinach,
chopped kale, frozen
riced cauliflower,
fresh cauliflower,
cabbage, acorn
squash, watermelon,
cantaloupe,
QUICK TIP avocados, apples,
courgette, yellow
For a thicker shake, squash, beefsteak
omit the ice and tomatoes
freeze the banana.
Make sure to peel
and slice the banana OTHER
before freezing. Coconut oil, whey
protein powder,
powdered stevia,
unflavoured almond
milk, almond flour,
powdered peanut
butter, low-sodium
chicken broth,
natural almond
butter, unsweetened
cocoa powder,
jarred minced garlic
NU TR I TION
TEX-MEX
FAJITAS
S E RVE S 4
These fajitas are protein- QUICK TIP

packed and feature skirt steak, You can substitute
meaty mushrooms, and sweet tilapia, haddock, or
onions. Lime juice helps roughy for the cod.
tenderise the steak, and the The macros will be
fajita seasoning adds just the very similar.
right amount of spice. Ready in
about 30 minutes, these are
perfect for a healthy weeknight
meal.
2 tsp chili powder

1½ tsp ground cumin
1 tsp ground paprika
½ tsp ground coriander
1 tsp salt
½ tsp ground black pepper
1 lb skirt steak, cut against the
grain into ¼-inch slices
1 cup sliced portobello mushrooms,
sliced into ½-inch strips
1 medium red onion, sliced into
1-inch wedges
¼ cup lime juice
8 (6 inch) corn tortillas
½ cup salsa
¼ cup chopped fresh cilantro
1. Preheat oven to 200°C. Line a large

baking sheet with aluminum foil.
2. In a small bowl, make the seasoning
mix by combining chili powder, cumin,
paprika, coriander, salt, and black
pepper.
3. In a large bowl, combine steak,
mushrooms, onions, lime juice, and
seasoning mix.
4. Place steak mixture on baking sheet
and bake for 20 minutes. During the
final 5 minutes of baking time, wrap
tortillas in foil and place in oven to
warm.
5. Transfer tortillas to serving plates.
Divide steak mixture among tortillas
and top with salsa and cilantro.
THE MACROS
300 28g 26g 9g
CALORIES PROTEIN CARBS FAT
E AT TO GE T SHR EDD ED
T H E U LT I M AT E L O W - C A L F E A S T
This entrée features lightly seasoned cod and a tart and citrusy
charred tomatillo salsa. Complementing this meaty fish are
hearty beefsteak tomatoes and spiced-up sweet potatoes—two
pre-workout powerhouses that aid recovery.
BROILED COD TOMATILLO

WITH CHARRED SALSA
SERVES 2
5 large tomatillos, stems and husks Place pan on top oven rack. Broil until
removed charred, about 6 to 8 minutes, flipping
2 serrano chilies, stems and seeds tomatillos and chilies halfway through.
removed, chopped 2. Add tomatillos, chilies, onion,
2 tbsp diced white onion cilantro, lime juice, and ½ tsp salt to a
¼ cup roughly chopped fresh cilantro blender. Pulse in 10-second intervals
½ tsp lime juice until mixture is smooth. Set aside.
1 tsp salt 3. Spray small baking pan with
½ lb cod fillets (fresh or frozen) nonstick cooking spray. Place cod in
½ tsp garlic powder pan, season with garlic powder, the
½ tsp ground black pepper remaining ½ tsp salt, and pepper. Broil
for 3 to 4 minutes per side, until fish is
1. Preheat broiler to low. Line a small lightly browned.
baking pan with aluminum foil and 4. Transfer cod to a serving platter and
place tomatillos and chilies in pan. spoon the salsa over top.
ROSEMARY COCONUT
BEEFSTEAK CAYENNE
TOMATOES SMASHED SWEET
SERVES 4 POTATOES
Fragrant rosemary livens up this SERVES 6
simple side, which is easy to
prepare and ready to eat in under 2 lbs sweet potatoes, washed
and ends trimmed
30 minutes.
½ cup light coconut milk
2 tsp ground cinnamon
1 tsp chopped fresh rosemary ½ tsp ground cayenne pepper
¼ tsp garlic powder
¼ tsp paprika 1. Preheat oven to 200°C. Pierce sweet
¼ tsp salt potatoes with fork and individually
¼ tsp ground black pepper wrap in aluminum foil. Place on oven
4 medium beefsteak tomatoes, rack and bake for 1 hour, flipping
sliced into quarters, skin and seeds halfway through.
left intact 2. Remove potatoes from oven and
cool for 20 minutes. Then remove foil
1. In a small bowl, combine rosemary, and peel the skin from the potatoes.
garlic powder, paprika, salt, and 3. In a large bowl, combine sweet
pepper. potatoes, coconut milk, cinnamon, and
2. In a large bowl, combine tomatoes cayenne pepper. Mash with fork until
and seasoning mixture. smooth and lump-free.
3. Let tomatoes rest 15 to 20 minutes
before serving.
GET THE BOOK

Want more muscle-building, fat-burning recipes
THE MACROS
and tips like these? Pick up The Bodybuilder’s 302 29g 41g 2g
Kitchen, by Erin Stern. CALORIES PROTEIN CARBS FAT
NU TR I TION
WAYS TO
8 STOP
Messing Up Your
W Fat loss is simple,
e hear it all the
time in fitness, but
as we all know, it’s
eat less.
not as simple as that. If it
was, more people would be
sitting at their ideal weight,
and we wouldn’t have an BY BEN COOMBER
obesity epidemic.
The world we live in today is VERY
diferent than it was years ago, and the
further we go back in time, the easier it
was to maintain one’s weight.
We now live in a hyper caloric world,
literally everywhere we turn it’s super
easy to over consume what our bodies
need every day. Why?
• Processed food being
everywhere
• Alcohol being tasty and part of
most social gatherings
• Eating out at restaurants and
most meals being high in
calories
• Sweets at the service station that
are just too easy to grab
• Not realising the calories in
some foods and thus not
realising the impact
• Eating around a friend’s house
and eating what you’re cooked
• Going a bit OTT at the weekend
and ruining a week’s worth of
PHOTO CREDITS: ISTOCK
efort
But, if you are willing to make Like I said, fat loss is simple,
There are literally endless changes, are willing to accept the it’s just not always easy to implement,
opportunities to put the extra food reality of what needs to be done, and for some.
away, and thus, we don’t reach our are prepared to be honest with So, let’s explore 8 factors which you
ideal weight. Again. And again, and yourself, you can make the changes can change, not me, you, for you to get
again. you want. the fat loss you want:
Knowing the
1 ideal
When I coach someone, I give them
a diet plan, a training plan, and
guidelines on how to initially
implement it. When someone
makes the decision to change, and
they are in that mindset to change,
I want to capitalise on that and give
them a plan they can just get stuck
in with and follow.
It also allows me to show them
what is the ideal, showing them
a solid weeks worth of healthy food
and recipe ideas, giving them exact
exercises to do in the gym, or how
long to run for, or what home
workout would be efective.
So, if you are not aware of the
ideal, and know how to implement
that (as in what foods to eat, in
what proportions, and why), find

out (my free podcast Ben Coomber
Radio is a good way to do this,
episode 117 being perfect in this
instance), and then plan, which
leads me on to point 2…
NU TR I TION
A lack of
2 planning
Nothing happens by chance in life, you
And as a young, at the time, budding
actor, I believed I had to lose weight
to make a success of my chosen career
You need to know your WHY, it’s not
enough to try to lose weight and your
reason to be “I just want to look and
have to plan for it. This means you (at the time). feel a bit better”. Everyone has this goal,
draw up your 7 day diet plan, then you That made me relentlessly and how well is that goal serving most
go shopping, then you do the food passionate to be successful with people.
prep, then you box it up, then you pack my goal. You need to go deeper than that, and
your food for the day and take it to
work and eat it, then you do the gym or
workout as planned, then you get to
bed on time and…
You get the result.
Plan for it, be bold and implement it,
successfully, repeatedly, and success
for you can literally be limitless.
But your goals are pointless without
a plan to get there, so we need to
explore point 3…
Knowing
3 your why
Without knowing, truly, why you are
going on this journey you won’t
truly be empowered to follow the
journey through. When I went

from an obese teenager of 16 stone
down to 10.5 stone I did it because
my WHY was “If I don’t lose this
weight I will not be successful in my
career”.
8 WAYS TO STOP ME S SI NG U P YOU R D IE T
have a genuine, deep, emotional reason

to make these changes. Otherwise
you’ll keep saying yes to the pizza and
4 beers at the weekend. Which leads
me on to point 4…
Being able
4 to say no
You need to know your why, so you can
say NO. When I coach, it is my job to
empower someone with the confidence
and ability to say no, when usually they
would say yes. Take the scenario of a
64kg female on a low-calorie intake,
maybe around 1700 calories per day,
who is trying to lose weight. For this fat
loss phase she is in, it’s going to make
it very dificult to be healthy, energised,
and stay on track if 20-40% of that food
is coming from things like cake and
alcohol.
So, for a while, someone needs
to be empowered to say NO to the
you get in from work, it’s only going to and be an ideal weight, but you have
ofice cake that gets passed around
be a matter of weeks before that is the to respect yourself to make these
on a Friday, to the extra bottle of wine
new habit, and the new norm, and thus changes and continue with these
that gets ordered with dinner, with the
you then go on auto-pilot with your changes. As soon as self-doubt or
option to sit at home and do nothing
healthier, new habit, and just get the a lack of self-worth creeps in, you say
rather than go out and be active.
trainers on and go, without even F*** it, and the binge occurs.
Every day we are presented with
thinking about it. Start to love yourself, who you are,
opportunities to easily overeat in the
To support this, you might also find and value YOU, and change can be
space of seconds, which continues to
that your environment needs to change simple.
keep us not getting what we want.
a little. Maybe your weekends need to
Stop saying yes to everything that
stop involving your favourite drinking Knowing what it
passes by our noses, and start saying
NO, otherwise you will keep getting
what you’ve always got, a lack of
spots, or that you need to stop brining
chocolate into the house altogether, or
7 takes to get the results
you want
you need to join a new gym as the one
results! Depending on where you want to take
you go to currently you don’t like and
your body, you need to appreciate the
dread going in. This is where we need
Changing your
5 environment,
and learning new habits
to be bold and make environment
changes so our new healthy habits can
path you might need to go on to get
there. Let’s say you wanted to get
pretty darn lean, like a fitness model, or
flourish.
The chances are you have to accept look like a fitness model with the
that change is coming. You can’t keep muscles and abs that ‘pop’, you might
Valuing your health,
living the same life in the same way
with the same habits and expect a 6 your body, and what
God gave you
need to appreciate that your diet might
take some time, or that you might need
to build a certain amount of muscle to
diferent outcome. The way you do
things is going to have to shift. And for To do this whole process, you need to even have that ‘look’ that you are
this you firstly need to accept that, then get to a point where you value YOU, aspiring too.
secondly find alternative solutions, and and want to do the best by your body.
then stick to it long enough for it to Your body might not be where you That’s just one example.
become a habit. want it to be, and there might be a long My point is simple, whatever your goal,
If your habit when you get home journey ahead, but you need to value be realistic and know what changes
from work is to sit in front of TV for 2 your health, body and you as a person you need to make to make that happen.
hours before you make dinner, and you to be successful in this journey. If you want to be a sub 2.5 hour
decide to go for a run instead when We all deserve to be happy, healthy marathon runner you need to be
NU TR I TION 8 WAYS TO STOP ME S SI NG U P YOU R DI E T
Bringing the
8 steps together
It might pay to read those 8 steps
again. Why?
Because if you really want to change,
the above steps need to happen. I’m
not messing about, I’m a coach who’s
been at this 12 years, and flirting with
the above doesn’t equal success, it
equals you yo-yoing back and forth,
so it is paramount you get all the
above right.
I love health and fitness, and I
genuinely believe mastering your own
health and physical fitness is a life skill
that pays so many dividends its reward
just keeps on giving. More energy for
work and your career, your family and
loved ones, you look and feel
AWESOME, you love exercise and its
now a way of life, and...I could go on.
This stuf is important.

realistic in that 3-6 months of training a fitter and healthier version of that
isn’t going to do it, but a few years of person you were before. A diferent Change, and change
working on multiple components body and mind-set is going to take a for good. Please.
(stamina, stride length, strength, speed, repeated set of difering actions, you If you feel you can’t do this alone, you
movement economy, recovery) rather don’t get to revert back to your old can actually get coached by me,
Ben Coomber, on my 90 Body and
than just endurance alone, is going to ways when the goal is completed, Mind Transformation programme
be key. that’s how people rebound or yo-yo ‘Fat Loss for Life’ (search that in google).
Then there is of course a genetic back and forth. Otherwise, for more information and tips
component, but that’s for another day. Embrace the new you, appreciate the you can find me on social media as
Be realistic with your goals, and what new you, and inspire the people around ‘Ben Coomber’ or download my
#1 rated podcast ‘Ben Coomber Radio’.
it’s going to take to get there. It doesn’t you to make similar changes.
mean it can’t happen, it just might take
longer than you realise, either way,
embrace the journey, you’ll learn a lot
about yourself, and that’s cool J
8 Living life as a fitter

person
All the above is change. And some
don’t like change.
But you need to change, all the
above, or most of it, needs to be
permanent. You need to see yourself
living by a diferent set of rules.
Permanently eating diferent things in a
diferent amount, exercising regularly,

and not always saying yes to what
everyone else is doing, but saying yes
to what YOU need to do.
Embrace the fact that things are
going to change, for good, you are now
NU TR I TION
PRE-WORKOUT
NUTRITION
“You are what you eat”,
“Food is Fuel”, “Abs are
made in the kitchen” …..
What should you eat
Sound familiar?
These are sayings we’ve all heard
over the years; particularly in recent
and when?
times as the fitness industry continues B Y G O L D S TA N D A R D N U T R I T I O N
to boom with over 6,728 fitness
facilities in the UK, and the industry
being worth an estimated £4.7 billion
(2017 state of the UK fitness report).
With 1 in 7 of us now a member at

one of these facilities, the above
sayings, along with the topic of diet
and nutrition are finding their way into
everyday conversation with more and
more of us striving to derive evidenced
based meaning for them. But what
exactly should we be eating around our
workouts for the best results?
WHAT TO EAT?
Macro (Latin meaning large) nutrients
fuel our body with energy to power
through our workouts and enable us to
perform day to day activities keeping
us healthy and functional.
Carbohydrates, proteins and fats fall
into this nutrient category and each
plays a specific role in fuelling our
workouts, therefore the ratios in which
we consume these becomes vital,
particularly when their recruitment and
utilisation varies by exercise type,
intensity and of course you as an
PHOTO CREDIT: DREAMSTIME
individual.
don’t expect your body to do the same Pre-Workout nutrition therefore, is
Food is fuel and given our body is the if you are not supplying it with the critically important and can determine
only place we have to live, we should correct nutrients. Remember when we whether you hit those PB’s today or just
ensure we look after it. You wouldn’t are hungry and the cravings kick in, it’s end up going through the motions. Ask
put the wrong fuel in your car and nutrients your body is asking for, not yourself, which workout do you want?
expect it to run firing on all cylinders so food!
CARBOHYDRATE: a flip side to the story and indeed it is burn fat you could benefit from some
If you are on the zero carbohydrate no diferent with carbohydrates. So we fasted cardio and advice on pre-
bandwagon and of the assumption that now know that carbohydrate fuelling workout eating for weight loss.
carbohydrates are bad, lets have a look pre-workout has us maximising our However, if you’re looking for ultimate
at some evidence that might make us ability to perform. However, if your goal performance and a harder, better, faster
think diferently. Yes, carbohydrates can is to get a beach ready body and stronger you, make carbohydrates your
promote excess fat but only when not achieve and then attain that coveted six ally and get to work!
programmed into a bespoke tailored pack, then you may not go far wrong in
diet and exercise regime. If you are cutting down your carbohydrates PROTEIN:
looking to perform your best, break pre-workout and seeking some expert Protein should only be consumed post
those PB’s, run harder and faster, gain advice. Here’s why….. workout right? To maximise my gains?
muscle and become stronger you WRONG!
should consume carbohydrates Given that carbohydrates are our
pre-workout. Just ask the team down at bodies preferred and primary fuel Protein should be in your pre-
Loughborough University and the source (the quickest and easiest to workout meal and it plays an important
University of Queensland who have all break down), the ingestion of them part too as studies have shown that
found these benefits in their studies. during a pre-workout meal spikes our protein consumed alone or with
The Loma Linda University medical hormone insulin which causes us to carbohydrates pre-workout can
centre even took it one step further by suppress fat oxidation/burning and our increase protein muscle synthesis.
proving that carbohydrates pre- utilisation of fat as a fuel! In short, and
workout can reduce our chances of as the guys down at University of Texas Pre-workout protein intake can
picking up an illness. found out, carbohydrates limit our promote lean muscle mass, strength
bodies ability to burn fat! So, if you’re and even help improve recovery before
As with most things, there is always looking to attain that beach body and you’ve even started!
P H O T O C R E D I T : G O L D S TA N DA R D N U T R I T I O N
NU TR I TION
FAT: fuel our body for short high-intensity Here is what evidence suggests.
Fat within our diet has, for decades had exercise bouts such as sprinting and
a bad reputation and it is only until weight lifting, fat is the bodies preferred Timing of nutrient intake can be
recently that people have started to energy source for low to moderate critical and can again determine
stand up and fight it’s corner! Yes fats intensity exercise. It has even been whether we maximise our intended
found within our diet can be bad, proven that diets as high as 40% in results or not. You do not want to be
particularly saturated and trans fats. these good fats can increase eating your pre-workout meal on the
However, managed carefully, in the endurance performance running in gym floor, right before you start,
right quantities and quality, healthy trained runners. practically with the dumbbell ready to
monounsaturated (found in plant based go in the other hand. If you do this,
oils) and polyunsaturated fats (found in If we are therefore looking to perform then you are creating a conflict of
animal and plant based fuels) can work for longer, less intense periods of work, interest whereby during your workout,
for us rather than against! fat adds to carbohydrate and protein in while your working muscles demand
becoming crucial to our pre-workout nutrients, increased blood flow and
Research has now shown us that nutrition. oxygen to work at their optimised best,
lowfat diets for performance and your stomach and digestive system do
fitness based goals are not all they are WHEN DO I EAT MY the same working to metabolise your
cracked up to be! In fact we now find PRE-WORKOUT MEAL? food. Additionally, you want to ensure
that new research points us in the This is often the first question that that you avoid stomach discomfort
direction of utilising these healthy fats

comes into our mind when we start during our workout.
throughout our diet. thinking about pre-workout nutrition
and quite rightly too! It’s the hot topic As we’ve already discussed,
Unlike carbohydrates and the for dieticians and nutritionists and we carbohydrates and protein together as
glucose and glycogen it provides which have it down to an art here at GSN HQ. part of your pre-workout meal should
PR E -WOR KOU T NU TR I TION
become a ritual, whilst if you are

looking to include fats make sure you
do not leave this any later than 3 hours
before your workout. Indeed, the three
MEAL
macro nutrients of carbohydrates,
protein and fat together within a meal,
EXAMPLES
3 hours pre-workout is the optimum 2-3 HOURS BEFORE:
way to fuel your workouts and n Pot o Gold High Protein ready meal
maximise results. n Sandwich – Lean Protein and Wholegrains
However, if only it was that easy!
n Lean Protein, Brown rice and vegetables
Nowadays, working life and general n Eggs, wholegrain bread
everyday living gets in the way of this n Fruit
perfect routine, and believe it or not we
have the perfect answer to that! As a 2 HOURS BEFORE:
rule of thumb, remember, until the n Pot o Gold High Protein Ready Meal
dumbbell is in your hand or the n Wholegrain cereal and milk
treadmill is fired up there is always time n Porridge with oats and nuts
for a pre-workout meal. However, the
the closer we get to our workout, the 1 HOUR BEFORE:
smaller and simpler our meal should n Greek yoghurt and fruit
be! If you’re within the 45-60 minute
time bracket before your workout then
n Smoothie
familiar, easy to digest foods are best. n Protein and carbohydrate shake
Make sure these consist of a high n Nutrition bar with protein
carbohydrate to protein ratio and even www.mygsn.co.uk
consider smoothies and shakes!
NU TR I TION
SUMMER
SENSATIONS BY DANNI LEV Y PHOTOGRAPHS BY DREAMSTIME
S
ummer is upon us and it’s time to start filling
our plates with fresh, nutritious dishes.
Give these high protein, guilt-free recipes
a whirl, courtesy of NutriKate.
Ü Spoon the pomegranate seeds out if its Serves: 1
flesh and disperse around the bowl Nutrition Content:
Ü Chop the apple into chunks Calories: 432
Ü Crumble the feta cheese across the bowl Protein: 39g
Avochick salad Ü When the chicken has finished cooking Carbohydrates: 21g
With the continuous rise in interest for health add it to your salad and voilá!! Fat: 21g
comes with it tasty, leafy bowls of Total prep/cook time: 25-30mins Cost/salad bowl: €3.90/ £3.42
deliciousness and this salad put delish into
deliciousness!
WHAT DO I NEED?
l 1 chicken breast
l Salt and pepper
l 5ml (drop) of olive oil
l Mixed leaf salad
l Cucumber
l ½ of a ready-to-eat avocado
l 1 Pink lady apple
l 1/3 of a pomegranate
l 30g Feta cheese
EQUIPMENT
Weighing scales, 2 sharp knives, 2 chopping
boards, frying pan, spatula
l 1 vegetable stock cube

How do I make this bowl of Ginger and Garlic l ½ head broccoli
deliciousness?
Ü Add your olive oil, salt and pepper to a Chicken Couscous l 200g couscous
l 1 handful of mushrooms
heated pan This recipe is so easy it hurts!! A delicious,
Ü Chop the chicken breast and add it to wholesome meal that will come to the rescue l 1 red pepper
the pan, keep it on a low heat so that of any novice in the kitchen. l 1 handful of kale, chopped
it cooks right through, stir ever few EQUIPMENT
minutes so that eventually it goes a golden WHAT DO I NEED? 1 large frying pan, 2 chopping boards, 2 sharp
brown colour l 4 chicken breasts knives, 1 spatula, 1 large bowl
Ü While the chicken is cooking add the l Olive oil – you’ll only need a drizzle for
following toy our salad bowl : your pan Go on then, show me just how
Ü Some mixed leaves l 3-4 gloves of garlic easy this is?
Ü Using a potato peeler, shred some (I’d go for 4, but it’s whatever Ü Chop your garlic cloves and ginger into
cucumber you’re in to ) tiny pieces and add them to the frying pan
Ü Spoon the avocado out of its flesh and l 1 chunk of fresh ginger with your olive oil
chop it into small chunks (-thumb size in length) Ü Chop the chicken breast and add it to the
pan, keep it on a low heat so that it cooks couscous to the large boil along with
right through, stir every few minutes so broken up vegetable stock. Add boiling
that eventually it goes a light golden colour water from the kettle so that the couscous
Ü While the chicken is cooking prepare the is covered by ~1cm, give it a good stir and
vegetables: allow the couscous to absorb the water
Ü Chop the broccoli so that it is in small Ü Add the couscous to your frying pan and
florets, wash mix altogether, allow 2 more minutes to
Ü Remove the centre of the pepper along cook
with the seeds, rinse and chop Ü Serve and enjoy
Ü Wash the kale and chop it into thin pieces
Ü Chop of the stalks of the mushrooms, Total prep/cook time: 30mins
wash and chop them into small pieces Serves: 4
Ü When the chicken has turned that light Nutrition Content per portion:
golden colour, you can add all of the Calories: 382 Banging Burgers
chopped vegetables, mix around and allow Protein: 40g
to cook. All veg should soften slightly, Carbohydrates: 41g These burgers are DEFINITELY one of my
chicken should go more golden brown Fat: 6g favourite things to make. Depending on your
Ü While the above is happening, add the Cost per portion: €2.16/ £1.90 goals, you can enjoy them with veg,
homemade chips or a good old fashioned
bun, I can guarantee they will never let you
down!!
WHAT DO I NEED:
l 500g 10% minced beef (or turkey if you’d
prefer)
l 1 chopped red onion
l Ground coriander, salt, pepper
l 1 egg
EQUIPMENT
1 large mixing bowl, chopping board, sharp
knife, tinfoil, oven tray
How you make these banging

Sticky Rice and (it will take about 20-25 mins to cook)
Ü While the salmon is cooking the rest of the burgers??
Quinoa Salmon ingredients need sorting: Ü Turn the cooker to 180°C
Ü Throw everything into a bowl and using
I am not going to lie, this recipe happened by Ü Put your rice and quinoa together in a pan
pure chance, and am I glad that it did. For and water and bring to boil, will take your hands mix the ingredients together
something extremely filling and tasty, you will ~15/20 mins to cook Ü Once suficient mixing has gone down,
LOVE this! Ü Chop your mushrooms, baby corn, yellow again, using your hands, divide and mould
WHAT DO I NEED (TO SERVE 4 PEOPLE)? pepper, fresh chili, and asparagus burgers into circles
l 4 salmon fillets Ü Throw a drop of olive oil in a non-stick Ü Cook for 20-25 mins
l Salt, pepper, ground cumin, ground frying pan and add the chopped veg and Total prep/cook time: 35 mins
coriander, fresh chili - use at your own ground spices, stirring occasionally. Keep Serves: 4-6 burgers
discretion at a low heat
l ½ Pack of baby corn, chopped Ü Add your spinach after about 5 mins and Nutrition Content (if you made 4 burgers):
l 1 Yellow pepper mix Calories: 240 kCals
l 2-3 Handfuls of spinach Ü Add the rice and quinoa into the vegetable Protein: 27g
l Asparagus mixture and add drop of water. Stir your Carbohydrates: 1g
l Mushrooms mix Fats: 14g
l Drop of olive oil Ü Chop the mozzarella and add to your mix, Price/burger (if making 4 whopper ones):
l 80g torn mozzarella reduce the heat and stir your mixture €0.83/ £0.73 burger!!!!
l 80g Quinoa around. The cheese will start to get gooey.
l 120g Brown Rice Ü Put the mix on to a plate when you are On a side note, some suggested *toppings
happy with the consistency Ü Avocado
EQUIPMENT Ü Add the salmon on top and you’re good to Ü Coleslaw
Weighing scales, 1 sharp knife, 1 chopping go! Ü Pineapple
board, 1 frying pan, spatula, microwave, tinfoil, Total prep/cook time: 30-40 mins Ü Mature cheddar
baking tray Serves: 4 Ü Bacon
Ü Grilled onion and/or peppers
How do I add the ‘sticky’ to my rice Nutrition Content/serving: Fried egg
and quinoa mix? Calories: 537 kcals
Ü Preheat your oven to 180°C, line your Protein: 34g *Please note that by adding any of the
baking tray with tinfoil and throw your Carbohydrates: 42g suggested toppings the nutrition content and
salmon fillets on top, garnish with salt Fat: 25g price above will be altered.
and pepper and pop into the oven Cost/serving: €2.94/ £2.58 www.nutrikate.com
NU TR I TION
Start Living from

the Inside -Out BY DANNI LEV Y
PHOTOGRAPHS BY JAMES WILLIAMSON
Says England Rugby
W
hen I first picked
up the phone to
rugby legend Jonny
Wilkinson, I was expecting
Star Jonny Wilkinson
designed to help millions of people. cultures are then infused into the drink
a five minute chat about “The two of us began making our and afterwards you add flavour through
his latest ventures. Almost own fermented foods, drinks and natural fruit juices. It’s a process of
an hour later, I was saying yoghurts at home,” Jonny recalled. breaking down the sugar and then
“A few weeks in and having discovered adding flavour. This whole process
goodbye to a sportsman
the numerous benefits, I realised these takes 7-10 days, it’s not something you
who’d just injected me with products were not really accessible can make overnight. Yes, fermentation
more passion than I could to the wider market.” does create a slight trace of alcohol but
absorb in one sitting. No1 Kombucha can be consumed the levels are so low. Believe it or not,
every day, but Jonny wanted to even ripe fruits contain alcohol!”
Having launched his own drinks brand encourage me to enjoy, taste and It was clear to me a lot of efort, care
No1 Kombucha, Jonny is on a mission embrace the drink as I sipped it. and precision had gone into creating
to inspire people to start living from “It’s not just about the health an end product that Jonny and his wife
the inside out. Originally developed benefits,” he told me. “Kombucha were happy to serve out to the masses.
with wife Shelley in his own kitchen, creates a flowing, stressless internal “The biggest circle is health,” Jonny
the drink promises to tantalise the environment that is efortless. There’s said. “If you’re healthy, then
taste buds, knock the senses for no groggy feeling afterwards and the performance looks after itself. It’s your
six and most importantly, provide a sensation of aliveness, alertness and recovery that creates the environment
whole host of health benefits. energy it feeds your body is priceless. for performance. Everything starts with
“Six years ago, I became more The probiotics and antioxidants health- both mental and physical. From
interested in diet, nutrition and health,” contained within it are believed to the basis of health you can go and do
Jonny told me. “Having played rugby support liver health, mental health , whatever you want to do, no matter
professionally for many years, I had a healthy immune system and of what your goal.”
always been so focused on sports course the heart.” Curious about calorie content,
and performance and not so much That said, I wanted to understand I questioned Jonny as to the sugar
on looking after myself on the inside. the fermentation process required to levels in No1 Kombucha.
My wife Shelley trained to become produce No1 Kombucha, why it’s so “The drink contains less than
a nutritionist and our two journeys important and whether this made the 50 calories per serving,” he assured
collided when she started exploring drink alcoholic. me. “As secondary fermentation takes
other avenues and looking into “The fermentation process is what place, a lot of the sugar comes out as it
fermentation.” creates the probiotic cultures,” Jonny is digested by the SCOBY (symbiotic
Jonny and Shelley stepped into the explained to me. “The culture feeds on culture of bacteria and yeast), meaning
kitchen to experiment with food and the sugar that it’s fed. At home, we still you’re left with a low sugar drink.
drink. Little did they know their new experiment with sugars like honeys to “Kombucha traditionally is an
hobby would become a major project create this environment. The probiotic acquired taste but Shelley and I worked
No1 Kombucha
is lightly sparkling and
available in 3 flavours
exclusively at Sainsburys:
* Ginger & Turmeric
* Raspberry, Pomegranate
& Hibiscus
* Passion Fruit & Goji
www.no1kombucha.com
hard to create really nice flavours to enhance awareness of mental own issues and fortunately I found
from the juices and the end result has health and to be able to bring about my way through it in a liberating way
been very well received. Even my a huge degree of choice to enable that’s allowed me to see life very
plumber left with a few bottles for his people to do what they need to do diferently. Everyone deserves to
family,” Jonny laughed. joyfully. experience life and enjoy it, both on
Jonny is now focusing on working “Everything surrounds mental the inside and out. That’s what I am
with both sportsmen and businesses health,” he said. “I battled with my working on today.”
SPOR T S & PER F OR MANCE
WORKOUT
No Excuses!
Quick and
B Y M A R K L AW S
P H O T O G R A P H S B Y P H O T O A R T S B Y J AY
The two most common

excuses people have
NOT to exercise is that
either they don’t have
the time, or the money.
simple
Well these simple
bodyweight exercises
require very little time
and if you aren’t already
Bodyweight
a member of a gym you
can do them at home
without spending a
workouts
penny. Each section has
a beginner, intermediate
and advanced version
so it doesn’t even
that you can
matter if you think
you are out of shape.
There is something
do at home
for everyone of every
ability…and nobody is
watching so give it a try!
or the gym
PUSH
The faithful Push Up is a staple of we want to keep. Instead, increase will keep your form good. As your
any bodyweight workout, but the key the height of your hands by using strength increases lower the hands
here is to maintain ‘structural integrity’ a box, piece of furniture or even down slightly and before you know
from your ankles to your earlobes the stairs. This will reduce the load it you will be doing Push Ups on
throughout the entire movement. that you are having to move but the floor.
Basically, your body should remain in a
nice straight line. Other points –
If you struggle to do a Push Up on · Keep the elbows tucked in nice and close to your ribs.
the floor then whatever you do, · A wider foot stance will increase your base of support.
do NOT drop to your knees as this · A narrow stance will increase the dificulty slightly.
takes away the ‘structural integrity’ · Add a plyometric element for a much more advanced variation.
Normal
Push Up
BODYWEI GH T WOR KOU T
Regression (easier)
Progression (harder)
Plyometric (advanced progression)
KNEE DOMINANT
Squatting is the most widely used
‘knee dominant’ exercise people
pausing when it is level with
your hip.
through them. After 4-5 seconds
lower yourself down smoothly through
perform in gyms, but I don’t expect you Squeeze your left glute nice and tight the eccentric (downward) phase
to have a squat rack and bar in your and hold that top position for 4-5 until you return to the start position.
living room. However, you can give seconds. You may feel some little Don’t allow yourself to just fall down
your quads and glutes a really nice twitches at your left ankle, knee, hip to the start.
bodyweight workout by utilising the and glute as your body battles to Once you can perform this smoothly
step up. stop you falling into the sideboard. on both sides, guess what you will be
Stand in front of a chair/box These twitches are good, they indicate much better at? That’s right – squatting
around knee height and place that your joints are learning to stabilise with a bar. Without having squatted
your left foot up onto the chair/box. as your entire bodyweight goes with a bar.
This is your start position, that left
foot is now nailed to the chair/box/ Other points:
bench until I say otherwise. Pushing · Make sure the surface of the chair/box/bench is solid and flat.
the left foot down into the chair/box/ · Make sure there is enough head room before you fly up the first time.
bench your right knee will now · To progress you can perform the lateral and/or curtsy step up.
drive up towards the ceiling, · For a much more advanced version try the Squat Tuck Jump.
Step Step up
up Cursty
Normal
Step up
Lateral
Squat Jump
Normal
PULL
This is the most dificult movement to table. This will give you a nice straight shoulder height. Stand close to the bar
perform at home with just your line from shoulder to knee as you pull with an underhand grip, your fingers
bodyweight because it requires you to your chest up towards the table. touching your chest and step your feet
hang from something. If you have To make this harder straighten your in front of the bar. Then slowly take
exposed beams – brilliant. If you have a legs and it will increase the load and your feet of the floor and just hang!
dusty pull up bar laying around the loft lengthen the lever. For as long as possible. When you start
– amazing. If you have nothing but If that becomes too easy and you to drop try to slow the eccentric
excuses, then get yourself under the have access to something to perform (downward) phase as much as
kitchen/dining room table and you Pull Ups from then we can upgrade to possible. Once you can hang for a
should be just fine. Of course if you Pull Ups. minute with your head above the bar
have access to the gym this is the best If you cannot do a Pull Up then set your grip will be good enough to pull
use of a Smith Machine I can think of. the smith machine bar to around you up from the bottom.
Start of with an Inverted Row. Lay
beneath the table (or under a bar if you
have a set up similar to our pictures), Other points:
grip the top of the table with hands just · Your feet need to be in front of the bar so that your hips are beneath your hands.
wider than shoulder width and then · This will reduce the amount your body swings and save your grip.
bring your feet up towards your body · Palms towards you is the easiest (Chin Up) and palms away is harder (Pull Up)
and thrust your hips up towards the · Narrow grip is easier and wider grip is harder.
Seated 45-degree Inverted

Pull Up Row Row
Straight Legged
Inverted Row
Head
over bar
Hang
Hammer
Grip Wide Grip
Chin Up Pull Up
HIP DOMINANT
This is a crucial one because we all able to push your hips back so far that To activate your glutes a little more
spend too much time sitting down your chest will be almost parallel you can perform some bridges. Bring
which means we have too many knee to the floor. the heels up to your backside and
dominant movements in everyday life This movement is crucial for you squeeze the glutes together as you
and not enough hip dominant to be able to perform deadlifts, drive the hips up towards the ceiling.
movements. Improving your hip hinge kettlebell swings and various other This movement compliments the
will be extremely valuable for not only movements safely in future so hip hinge drill nicely as one is
your athletic ability but also your ability regardless of how ‘easy’ it may feel starting in a flexed position and is
to perform everyday tasks with more you can never be too good at hip extending the hip joint (Bridge) and
ease. hinging. When it does become too easy the other is starting in an extended
Start by holding a broom handle there is always a single leg variation to position and is flexing at the hip joint
behind your back, ensuring that it master. (hip hinge).
is in contact with the back of your Other points:
head, the back of your shoulders and · With the hip hinge your knee shouldn’t be locked, but the angle of the knee will
your backside. Now if you hinge at the not change.
hip correctly all three points will remain
· Make sure you are pulling the shoulder blades back and sticking your chest out
in contact with the broom handle at all
throughout the hip hinge movement.
times. Initially you may not be able to
move very far without one part of your · Pause at the top of the Bridge for 4-5 seconds and squeeze the glutes together
body coming away from the handle, as tight as you can.
but the more your practise you will be · To progress the Bridge try a single leg variation.
Hinge
with stick
Bridge
Floor
Hinge
stickless
Bridge
One leg
One leg
DL
SPOR T S & PER F OR MANCE BODYWEI GH T WOR KOU T
WORKOUTS
Start of with the simple ‘Beginner’ workout below, ensuring that you complete it with good
form. When, and only when, you can complete that workout with perfect form then move
up to the ‘Intermediate’ workout, and so on.
BEGINNER
n Push Up (hands elevated) x 10 n Seated Pull Up x 10
n Step Up x 10 each side n Hinge with stick x 10
Repeat 3 sets in total with two minutes rest between each
INTERMEDIATE
n Push Ups (on floor) x 10 n Inverted Row x 10
n Lateral Step Up x 10 each side n Hip Bridge x 10
Repeat 3 sets in total with a 90 second rest between each
ADVANCED
n Push Ups (feet elevated) x 10 n Hammer Grip Chin Up x 10
n Curtsy Step Up x 10 each side n Single Leg Hip Bridge x 10 each side
Repeat 4 sets in total with a 90 second rest between each
MORE ADVANCED
n Plyo Push Ups x 10/8/6/4 n Wide Grip Pull Up x 10/8/6/4
n Squat Tuck Jumps x 10/8/6/4 n Single Leg Deadlift x 10/8/6/4 each side
Repeat 4 sets in total with a 90 second rest between each, but note that the number
of reps reduces by 2 each round.
SUBSCRIBE TO
A WHOLE YEAR FOR JUST
3 AMAZING GIFTS!
GET ALL THE FOLLOWING FREE WHEN YOU ORDER
M&F SPORTS M&F WEIGHT 5 X M&F

NUTRITON GUIDE TRAINING BOOK DVD SET
ORDER NOW! WWW.MUSCLEANDFITNESS.CO.UK/SUBS OR CALL 01858 438 865**
TERMS & CONDITIONS

*£23.99 for 12 issues applies to Direct Debit orders only. After the first year you will
continue to save 31% off the shop price, paying just £34.99 by annual direct debit
and your subscription will continue at this rate. The gift bundle is limited to UK based
subscribers and subject to availability. Should we run out of any gift you may be
offered an alternative product. Please allow 28 days for delivery of the gifts.
Alternative payment methods are available at a rate of £29.99 for the first year. The
expiry date for the offer is 05/07/18. You can cancel your subscription at any time by
contacting Customer Services. Refunds will not be given for any cancellations where
a gift has been sent until the first annual term has been completed.
** Phone lines open weekdays 8am to 9pm, Saturday 8am to 4pm

UNDER THE
INFLUENCE B Y M A R K L AW S
Getting by with a little

J
anuary 2018 in
Melbourne, Australia.
The temperature
help from my friends...
is pushing 40 degrees
and a little known 23-
and family
year old British tennis
player is having the
tournament of his life. He
battles the unforgiving
heat to become only
the 6th British male
in history to reach the
Semi-Final stages of
a major tournament
since the sport turned
professional, beating 3rd
seed Grigor Dimitrov
along the way. Not only
does he earn enough
P H O T O C R E D I T S : T E N N I S BA L L / R AC K E T; I S T O C K
points to jump into

the top 25 players in
the world, but Kyle
Edmund also leapfrogs
his teenage hero, Andy
KYLE EDMUND; NIKE
Murray, to establish
himself as the British
Number 1.
“It’s hard to describe” says Kyle,
“but that experience from Melbourne
means that now I know what to
expect. It was unknown territory for
me to be at a tournament for two
weeks and to play 7 matches that are
all best of 5 sets. To physically know
now what that is like, the media
expectations, the pressures and the
P H O T O C R E D I T: G E T T Y I M AG E S X 2
mental requirements too is such

a good experience for me”. The
emotional and physical investment
the South African born Yorkshireman
made to the Australian Open came at
a cost and he was ill for a couple of
weeks after as his body demanded
some time out after performing at

such a high intensity for so long in
such high temperatures. “It was just
brutal” explains the Davis Cup winner,
“most of the time you know it is hot
but just get on with it. But during the
3rd round 5 setter I remember sitting
there and thinking ‘this is really hot,
what is going on here?’ and I was
almost laughing inside. You had to
experience it to believe it, it was like a
sauna, just a whole new level of heat”.
To prepare for such conditions is
almost impossible but Edmund
thinks that coping with such
conditions is the culmination of the
years of hard work, development and
preparation that his team have
provided him with, “If someone asked
how you prepare for a 5-set match in
40-degree heat you can’t really
explain it, you just do what you can
with the team that are around you and
their experience. The reason you
employ them is because you believe
in them and trust them. The fact that
I have done that now, will give me
extra confidence the next time.
If I play a match in 35 degrees I will
have the confidence to say to myself
‘you can do this, you’ve done it before,
your body is good for it’ which isn’t
bad for a pale kid from Yorkshire”
he admits with a sarcastic chuckle.
Having such good influences
around him is seen by Kyle as one
P H O T O C R E D I T: T O P ; G E T T Y I M AG E S, B O T T O M L E F T; K Y L E E D M U N D 2 0 1 8
of the biggest factors behind his
success, “Every coach has had an
impact on me and I still stay in become a man. Then I spent three

contact with many of them” says the years with Colin Beecher and we also
man from Beverley. “My first coach have a really good relationship too”.
was a guy called Richard Plews up in Edmund is now coached by Frederik
Hull who I still see regularly now Rosengren and Mark Hilton and
because he works for the federation. speaks very fondly about how happy
From about 12-16 years old I was with he is with the balance of his relatively
a guy called John Black who taught new coaching team. “We have been
me a lot of life lessons as well as working together since October/
on-court lessons which helped me November last year so this is our first
U NDER THE I NF LU ENCE
real season together. This is an

intense time for me. Last year my
ranking stayed around 40-50 in the
world all year but the result in
Melbourne has shot me up to the
mid-20s which means expectations
change and the pressure builds. The
of-court media commitments grow,
and I still need to be developing
on-court so its good to have a team
that can help me”. Kyle is aware that
the better he becomes the more
people will want a piece of him, but
he is ready to take all of this in his
stride, “you know it is going to
happen, so you just need to prepare
for it. I won’t compromise on the
important stuf like Tennis and fitness,
but I know that I will have to do more
media work and I also need to make
sure I have some time for myself – just
to be normal”.
With that in mind and without a
second’s hesitation, Edmund admits
that his favourite week of the year is
Davis Cup week. “If you speak to
anyone involved with the GB team
they will probably all say it is the best
week of the year. You just get to spend
some time with great people and it is
nice to do ‘guy’ things. We play games
in the evenings, have pool
competitions, play table tennis and
there is always plenty of banter. We all
spend so much time competing on
our own that it is great fun to then
play as part of a team and to
represent our country too”.
One member of the Davis Cup team
that has had the biggest influence on
Kyle’s career is Andy Murray. “As an
older junior and a younger senior to measure myself against him every to phase him. “The pressure is all on
Andy is the player who I spent the year to see that I was improving”. Andy” says Kyle calmly, “he will have
most amount of time with” explains There is something poetic about the to win the matches when he comes
Kyle, “he invited me to his training fact that the player Edmund has back. We all know he is capable,
camps in the of season, so I have learned the most from is the same but it is tough to gauge how he will
been to three in Miami and one in person who he has just overtaken to perform after having a year out.
Dubai. It was great for me to learn become the British Number 1. My priority is not the British ranking
P H O T O C R E D I T: G E T T Y I M AG E S
from him and to see his work ethic on However, Murray’s injury is healing, but the World ranking – that is where
and of the court. It is such a jump and he will be back in action soon. it’s at”.
from the ‘Juniors’ and ‘Futures’ to the This means that Kyle Edmund will Edmund has followed this rich vein
top 5 players in the world. Andy is a have to work harder than ever to of form by reaching his first ATP Final
guy who really helped me with my maintain his status at the top of the in Marrakesh, beating former World
player development and it was great British rankings, but this is not enough number one Novak Djokovic and top
ten Seed David Gofin at The Madrid

Open and climbing to Number 17 in
P H O T O C R E D I T : T O P ; F L I C K . D I G I TA L . K Y L E E D M U N D X 2
the ATP World rankings (at the time of

writing).
The infamous clay courts of Roland
Garros are fast approaching, which
just happens to be Kyle’s favourite
surface. So once the French Open is
over and he switches to the grass
courts of Queens, Eastbourne and
then Wimbledon those rankings
could have changed for the better
once more.
Tennis is a dificult sport to make
a living from, but it is impossible
U NDER THE I NLF U EN CE
to achieve anything in the sport by new sponsors such as Jaguar continues to just follow the path that
yourself. By allowing himself to be or British Airways, Kyle has is in front of him rather than
influenced by trusted and reliable always been surrounded by good wandering how diferently his life
people at crucial times of his career influences. could have been. If he continues to
Kyle has ensured that his progress Without the financial contribution develop and progress then there
has continued to move in the right from his parents in the early years is no doubt that major titles are not
direction, allowing him to before sponsors came along then far away, maybe even a top 5 World
continuously be in a ‘career high’ things could have been very diferent, ranking also, but only if his circle of
position. Whether it’s the training and if it wasn’t for his sister’s influence stays as trusted and reliable
P H O T O C R E D I T: G E T T Y I M AG E S
camps with Andy Murray or the swimming lessons at David Lloyd in as it has been so far.
Davis Cup week with the ‘guys’, his Hull then a 9-year old Kyle Edmund Kyle Edmund will be competing in
brand-new coaching team or any one may never have picked up a Tennis the Wimbledon Championships which
of the other notable coaches that racket in the first place. take place at the All England Lawn
have helped in his development, As always there are a number of Tennis & Croquet Club, SW19, from
or even the support of high profile if’s, but’s and maybe’s however Kyle the 2nd to 15th July.
RUN
FORREST
RUN
B Y M A R K L AW S
PHOTOGRAPHS COURTESY OF ROB POPE
Part 1
British runner Rob Pope set out

to complete ‘the run’ from the
Forrest Gump movie. To find out
how he got on keep reading…
O
n 15th September
1979 the
35-year old
fictional character from
the iconic movie of the
same name, Forrest
Gump, got up of of his
porch and decided to
run, for no particular
reason. He ran to the
end of the road, then to
the end of town, then
to the edge of the state
and then all the way to
the ocean. He turned
around and then ran
across America to the
other ocean. 3 years,
2 months, 14 days
and 16 hours later he
stopped running and
headed home having
crossed America almost
5 times and averaging
16 miles per day.
Despite his amateur status, Rob Pope
had already made a name for himself in
the marathon world by becoming
Australian Marathon Champion in 2015
(long story) and winning the Liverpool
Rock n’ Roll Marathon in 2015 and 2016
with a personal best of 2 hours 27
minutes and 13 seconds. But he had
always dreamed of running across
America. The idea had bounced around
in his head for almost 15 years and his
plans were accelerated when his Mum
told him to “do one thing in your life and someone has gone from the North you would have to be absolutely nuts
that makes a proper diference” shortly to the South pole, so I just thought to try it”, and just like that Rob knew
before she passed away. “Around 300 ‘what hasn’t been done’. There was an what it was he was going to do to make
people have run across America” says article I read about ‘Was Forrest a diference. Thirty seven years to the
Rob in his soft Liverpudlian accent, “so Gump’s run possible?’ and they had day later, on 15th September 2016, he
there is nothing unique about that. this big panel of experts who said that started to run..
Someone has run around the world theoretically it would be possible, but Pope is a vet by trade, so naturally he
RU N F OR R E ST RU N
is an animal lover, but speaks passion-

ately about his ever-increasing stress
about the environment and humanity
too. “In the movie reporters ask Forrest
why he is running” explains the only
man to ever run across America three
times in one year, “They ask him if it is
for World Peace? The Homeless?
Women’s Rights? The Environment? Or
for Animals? Forrest replies ‘I just felt
like running’. Initially I was going to find
a charity for each one, but it just wasn’t
feasible. The World Wildlife Foundation
(WWF) said ‘this is incredible, we are
going to massively support you’, they
were an organisation that I always
wanted to be involved with and that took
care of the environment and animals.
Then I was looking at peace charities
and found Peace Direct. They look to
stop conflict before it either exists or
before it gets out of control, they try to
get people away from extremism in
countries like Pakistan, they have a
huge women’s education programme
in Zimbabwe and they rescue child
soldiers in the Congo whose villages
have been destroyed and re-home
them along with so many other great
causes. So, they covered world peace,
homelessness and women’s rights.
Both charities have just been so super

supportive, and I am extremely grateful
for everything they have done for me”.
Having established the ‘who?’, ‘what?’,
‘why?’, ‘where?’ and ‘when?’ behind
Rob’s story, the $64million question
that remains is ‘how?’. How on earth did
a very good amateur runner complete
600 marathons in 422 days…747 days
quicker than Forrest Gump?
“Once it was planned I looked at the
route and thought ‘that is a long way
isn’t it’ and chuckled to myself” says
Rob sheepishly. Then he confesses that
if he was going to do it, he was going
to do it properly. Which meant getting
the haircut and growing the beard,
wearing the Nike Cortez and starting in
the checked shirt. “I didn’t really
publicise it too much at the start and
people didn’t necessarily think I was
going to do the whole journey because
nobody had ever done it before. So,
I just started and planned to go for
as long as I could” admits Pope.
Routine was Rob’s safety blanket. He
would get up each morning and eat
before running 8-9 miles. Then it was
time for a big breakfast before
completing another 10 miles. A
snack-stop followed by another 5-6

miles was next. Then he would have “It doesn’t don’t allow your body to recover
enough then something will have to
lunch followed by a couple more runs give, and you will pick up more injuries”.
in the afternoon depending on the
distance he needed to cover to get to
matter if you Rob took Chris’ advice and scheduled
in walking breaks throughout various
his checkpoint to rest for the evening.
By the end of each day he had
aren’t tired, sections of each day’s running. There
was one golden rule he followed
consumed over 6,000 calories and
covered an average of 37.5 miles. you have to religiously though – no walking while
ACDC were playing on his iPod, even if
Initially Rob started a bit too quickly
and picked up some minor niggles in have walking ‘Highway to Hell’ did start to play the
second he was due to start a walking
the first 400 miles, but he received break. As a result of this advice, he only
some advice from an old friend, Chris
Finnill, who had run across America
breaks to stop missed 4 days of running through
injury during the entire period. Apart
himself and had been following Rob’s
progress on Strava. “You’re not walking
the continual from those 4 days Rob ran every single
day, with no rest days. “I never even
at all” Chris pointed out, “it doesn’t
matter if you aren’t tired, you have to impact on had a day of for bad weather” recalls
Rob, “but there was one day in
have walking breaks to stop the
continual impact on your joints. If you your joints.” Alabama where it was minus 18
degrees and I had a choice of running
46 or 15 miles to get to my next

checkpoint. I decided to just run 15
miles that day” he says as he laughs
unashamedly, “I stayed in the motel
room until they kicked me out at noon.
It was minus 12 by that time but I still
did my 15 miles”.
Staying in a motel room was a rare
treat for Pope who spent just over 50%
of the time by himself pushing his
worldly possessions in a baby stroller,
and just under 50% of the time with
girlfriend Nadine and their trusty
camper van. Funding this event was
not easy so when he was by himself he
relied on camping for the majority of
the time. “Sometimes I would knock on
people’s doors and ask if I could pitch
my tent in their garden, but most days I
would stop at a pub for a pint. I would
drink my pint and the plan would be to
ask if I could pitch the tent around the
back in their garden. Only once in the
entire trip did I get to camp around the
back of a pub” exclaims Rob, “every
other time someone asked me what
I was doing, so I told them, they asked
if I wanted a beer, I said that would be
great. Then they asked where I was
staying, I explained I was hoping to
put my tent around the back of the
pub. They would say ‘no you’re not,
you’re going to come back to my house’
and they would look after me which
was great”.
Rob and his girlfriend invested their
house deposit savings to fund this
event. As they neared San Francisco at
the end of the 3rd leg they were down
to their last few dollars and the
completion of the task was in jeopardy.
Rob refused some substantial personal
donations from charities, saying that he
would rather get to San Francisco and
quit than take money out of a charity,
such is his desire to help them and to
‘make a diference’. Instead he survived
from a combination of self-funding and
small donations from kind well-wishers
along the way, and on 29th April 2018
he completed the run that nobody
thought was possible except him. Just
weeks before he had rushed back to
England to be at the birth of his
daughter Bee and to run the London within days of returning home, has If he is not working, planning a
Marathon in the full Forrest Gump been given an elite place for the Berlin wedding, changing nappies, training
outfit. Not only did he break the World Marathon in September where he aims for Berlin, speaking to the media or
Record for the ‘Fastest person to run a to run a PB in his Forrest Gump outfit charming royalty then you might just
Marathon dressed as a film character’, and has also earned a place for the find Rob in the pub having a pint where
but his time of 2:36:28 was just Marathon D’Sables in the Sahara he will be telling some of the greatest
P H O T O C R E D I T : V I R G I N M O N E Y L O N D O N M A R AT H O N
30 minutes behind Mo Farah. None of Desert in 2019. pub stories ever told for a long long
that compared to Baby Bee joining her The man who just felt like running to time!
Dad for his final #TheLean photo in make a diference will continue running
Utah (Rob made a habit of leaning on and making more of a diference. His For more information, or to make
the state sign at each border crossing incredible feat has not gone unnoticed a donation please visit
for his social media followers) or and he has recently attended Prince www.goingthedistancerun.com.
girlfriend Nadine saying ‘yes’ as he Charles’ 70th Birthday celebrations at
proposed to her at the finish line. Buckingham Palace, has fulfilled You can also find Rob on Instagram
You may think that Rob has done countless media appearances and (@Run.Robla.Run) or Facebook
enough running for dozens of lifetimes will continue to spread the word about (Run Robla Run – Going The Distance)
and would expect to hear that he has the charities which he holds so close and catch up on his entire journey from
put his feet up to relax…but you to his heart and raising money for start to finish by watching his
would be wrong. He was back working them both. efortlessly hilarious video updates.
Leader of the
B Y M A R K L AW S
PHOTOGRAPHS BY WIRED PHOTOS
WINNING...
H e is the 4th consecutive
generation of his family
to play representative
international rugby and since
signing for Saracens in 2008
the Saracens way!
he has been ever-present in
the heart of the team during
the most successful period of
the club’s history. Saracen’s
success is often believed to
stem from the highly efective
and often brutal ‘wolf pack’
defence system implemented
by coach Paul Gustard,
but the team is led by their
unyielding captain, Brad
Barritt, who speaks exclusively
to M&F about what goes on
behind the scenes and how
he is extending the length of
his career.
Born in South Africa but with very
strong English roots he recalls fondly
“running around barefoot playing
rugby, chasing the ball like bees around
a honeypot”. Barritt excelled in his age
groups and was soon selected to play
representative age-group rugby. His
performances for the Natal U18
provincial side led to discussions about
contracts and the dream of becoming
a professional rugby player was
becoming a reality. Immediately after
leaving school he signed for the Sharks
Super Rugby team and the introduction
of a new coach who was keen to blood
some youngsters meant that Brad was
thrown into the deep end. As a 19-year
old one of his first assignments was
to play opposite the great All Black,
Tana Umaga, which despite being
remembered as the toughest opponent
he has ever faced was an opportunity
that Brad grabbed with both hands,
subsequently establishing himself as a
professional player during his first three
seasons with the Sharks before the
inevitable move to England.
“My mother and grandparents are
English” explains Barritt, “so I have very
strong English roots in my family. I very
nearly came to Bath University as a
youngster, but I chose to play Rugby to
see how well I could do which kept me
in South Africa for a couple more years.
At the age of 20 I contacted Saracens
and I have just completed my 10th
season with them. It has been a great rewarding. It is hugely satisfying The foundations of this new culture
move for me”. to have been there from the beginning”. were set, and rugby players were no
Back in 2008 Saracens were a At the end of the 2008/09 season longer judged as just rugby players, but
decent side, although their defence did 21 players left the club and a new era they were judged as a person. They
have a tendency to leak points and began under South African Brendan were encouraged to follow their
they were renowned for coming out of Venter and his first team coach Mark academic and business dreams, even if
the blocks slowly, but they plodded McCall (who is now Director of Rugby they wanted to be able to fly a plane
along to finish 8th (2007/08) and 9th at Saracens). Supported by the club’s the club were always encouraging and
(2008/09) out of 12 teams in the CEO at the time, Edward Grifiths, helping them to apply themselves
English Guinness Premiership. Saracens set out on a journey to create outside of the game. It was hoped that
But behind the scenes subtle a culture that people would believe in a happier player will be more
changes were being made which and buy in to. “Thankfully that has been motivated, more driven and will give his
would transform the club’s future. “It so successful” explains Barritt, “it has all for the club.
went from a club that had a high given people the tools needed so that “In terms of hierarchy we have
turnover of players but brought in a few they can perform on the pitch, based always tried to keep an even balance.
big named star players, to a club that on the philosophy that if you treat Whether you are the guy who cleans
now has stability and brings in key people really well then in return they the kit, the guy who organises the
people who add to the culture. In my will try that little bit harder. This has travel or the star player, everyone
first year at Saracens we under- proven to be a very worthwhile formula. is treated with the same respect
performed and finished 8th in the The culture demands a lot from you in and dignity. The culture demands
Premiership which is when we had terms of how you train and play and that nobody is more important
what is known as the ‘Saracens the high levels of expectations you than anyone else and everyone has
Revolution’. To have been there have of yourself, but in return the club a role to facilitate the club being
throughout the entire process and to really go the extra mile to make you feel a success”.
experience the success the club has like a member of the family and that This holistic approach of the pitch
gone on to achieve has been very you are engaged with the whole club”. started to benefit the performances on
LE ADER OF THE ‘ WOLF ’ PACK
the pitch with consistent improvements to me and to everyone involved at the dedication to the Saracens culture
and top 4 finishes every single season club”. make it quite clear that everything the
since, winning the Premiership Play Of At 31 years of age Barritt is not club has achieved is a team efort, not
Final at Twickenham in May in 2011, getting any younger, and with the just the ‘playing team’ but the vast
2015, 2016 and again in 2018. torturous physical demands of number of people who do so much
Domestically Saracens had professional rugby he is learning to priceless work behind the scenes to
established themselves as the team to look after himself to ensure he can make it all happen.
beat and the England national team continue playing for years to come. After 10 long, hard seasons at the top
often featured a large number of their “We do a lot of work in the gym which of the English game Barritt has won
players, but they were making waves I recognise as providing huge gains everything there is to win. But with
in Europe too. A Heineken Cup Final and improvements, but I especially his trusty gel in his kit bag there may
defeat to Toulon in 2014, orchestrated appreciate the rehabilitation side be more silverware for him to lift yet.
by the most skilful player Barritt has because it is a pretty tough game Not a bad achievement considering he
ever played against, Jonny Wilkinson, and if you are not robust enough to was almost put of by the weather.
gave them a taste of what European cope with the collisions then you can “When I first came over to England it
glory was like. quickly break down. As you get older was December and I had to play for
Shortly after, the final piece of the you learn what your body needs and two weeks in the snow! That was quite
jigsaw was added and on the 14th May what is important for you to maintain a big shock for a kid from Durban who
2016, home grown player Owen Farrell your strength and power”. was used to humidity and 35-degree
kicked 7 penalties from 7 to ensure that After a bad foot injury in 2013 Barritt temperatures” he admits.
Saracens beat Racing 92 (9-21) to lift was introduced to Flexiseq, which is an The weather may have been cold but
the European Rugby Champions Cup osteoarthritis gel by Pro Bio Bono that thanks to the change in culture
for the first time. A feat which they is designed to relieve inflammation and Saracens have enjoyed a hot streak
repeated the following year with a joint pain. He was sceptical at first but that shows no sign of cooling down
28-17 victory over Clermont. went ahead and noticed that his foot anytime soon. When he isn’t leading
Both times their ever-present talisman, reacted phenomenally well to the gel, the team and lifting trophies Brad is
captain and leader was there to lift the allowing his foot to move more freely combining his mutual love of sport
trophies, “Winning that first European and reducing the pain he was and cofee with his Tiki Tonga Cofee
Cup was a huge achievement for us previously experiencing. Years of similar Roasters business, which just like its
and one of the highlights of my career. joint and impact injuries have taken leader, is a product of the Saracens
Getting my first England cap and their toll and Barritt now uses the gel culture and is always ‘Packing the
scoring my first England try against religiously as part of his daily routine to Winning Punch’.
the All Blacks who we beat at keep himself ticking over and to Brad Barritt will captain Saracens
Twickenham were both pretty special, maintain the flexibility and free for their 2018/19 campaign which will
but to be part of the journey that movement of his joints. kick of on the 31st August 2018 and
led to Saracens lifting those European He may have been the man to lift the his cofee is available to try by visiting
trophies is something that is so special trophies but his modesty and www.tikitonga.co.uk.
Quite simply, the B Y M A R K L AW S

PHOTOGRAPHS BY DEL WILSON
sport of Kettlebells
K
ettlebells have been
around since the
dawn of time but have
experienced a resurgence
in the mainstream fitness
industry within the last
15 years.
However, there is an underground
movement which is becoming
increasingly more popular and has
transformed the dusty kettlebell that is
acting as a door stop in your local gym
COVER STOR Y into a fully-fledged sport, and you
might want to try it. All established
sports rely on their grassroots to
generate elite performers and that
is exactly why Chris Guyll, Dave Moore
and Nick Johnson have established the
Grassroots Kettlebell League.
“Kettlebell sport is specifically sport
based, like Olympic Weightlifting” says
the President of the English Kettlebell
Association, “rather than lifting for
fitness we are looking to move as
eficiently as possible, so we can lift the
biggest weight possible, for the longest
time. When we compete the standard
time limit for competition is 10 minutes,
using anything from 16kg to 32kg
kettlebells. It is all about pacing, and
timing”.
There are three disciplines in
Kettlebell Sport. The Jerk, the Long
Cycle and the Snatch. “The Jerk is the
simplest movement” says Chris,
“simply clean two kettlebells up to the
rack position, from there it is very
similar to an Olympic Jerk. You are
using a small explosive double bend of
the knees and trying to get the bells
locked out overhead, ensuring they
come to a stop, before lowering them
back down to the rack position. The
Long Cycle is the same as the Jerk, but
when you get to the rack position you
swing the bells down in between the
legs and then back into the rack
position before Jerking them above the
head again, and so on. The Long Cycle
is the toughest in terms of your cardio
capacity. Finally, the Snatch is the most
technical lift and the only lift which is
performed with a single bell. You swing
the bell down between the legs and
then into an overhead position where
the elbow must be locked out and the
bell must come to a stop above the

shoulder. During the 10-minute set you
are only allowed to change hands
once”.
There are slight diferences for the
male and female competitors, but the
sport is evolving quickly to ensure it’s
female athletes are treated fairly and
equally. “For men the Jerk and Long
Cycle are always performed using two
kettlebells and the Snatch is always a
single bell lift” says Guyll. “In
International competitions, until
recently ladies would only be able to
compete in the Snatch, but now there
is a single arm Jerk which has recently
been introduced so ladies can compete
in the Biathlon. Traditionally when we
compete Internationally, we either do
the Long Cycle, or the Biathlon – which
takes a combined score of the Snatch
and the Jerk together”.
Kettlebells have been well
documented as having been used for
hundreds of years but as a ‘sport’ it is
still very much in its infancy. “The sport as they could and whoever got the level they have to lift with 2 x 24kg
is thought to have started in Russia in most amount of reps won, but at some kettlebells. For ladies 24kgs is
the 1980s” explains the manager of the point, they introduced a 10-minute time professional and 16kg is amateur level.
Grassroots Kettlebell League. “Initially limit. At International World At the top end the sport is booming
they just used to lift bells for as long as Championships, for men to lift at a with multiple well-organised
they could, there was no time limit. ‘professional’ level they have to use 2 x tournaments around the world each
They just lifted double 32kgs for as long 32kg kettlebells and at an ‘amateur’ year, but the success of a sport always
relies on its ability to generate fresh
talent, which is where the Grassroots
Kettlebell League is doing such a
great job. “Up until three years ago the
GSU (Girevoy Sports Union) ran five
competitions per year” explains the
COVER STOR Y amateur silver medallist, “the English,
Irish, Scottish, Welsh and British
Championships which are all held
using the normal 10-minute sets and
they will let you compete with anything
from 8kgs all the way up to 32kgs. For
example, a man could compete with
16kgs, 20kgs, 24kgs or 32kgs and this
can be used as a stepping stone to the
International World Championship
level. However, we thought that lifting
any weight for 10 minutes was pretty
tough, so we established the
Grassroots League which is based on a
5-minute competition. Traditionally the
bell weights jump up in 4kg increments
but we let people compete with any
K E T TLEBELL SPOR T
weight they like so it is easier to red tape that you don’t really need.
progress in 2kg increments as appose Grassroots is in its third season now. In
to 4kgs each time. We then developed the first year we ran 30 competitions
a point system based on the weight of and had around 200 competitors right
the kettlebell which means that two from Aberdeen down to Cornwall. In
people using diferent weights could the second season we ran about the
compete against each other, irrelevant same number of events but had around
of bodyweight. At beginner level 300 competitors. This year we are
bodyweight is just not so important, we going to try and cap it at 20
didn’t want to put people of by competitions because logistically it is
introducing weigh-ins and the impossible to run so many events, but
unnecessary pressure that this causes. we are getting more and more
The beauty of Kettlebell Sport is that it competitors as the sport grows and
is accessible to everybody, it attracts all grows. The idea of the Grassroots
sorts of sizes and shapes. We didn’t system is to get people into the sport
want to put people on the scales and and to enjoy themselves, then if they
turn it into a diet competition. The want to move up to the amateur or
whole idea of our Grassroots events is professional level those options are
that it is quick. We can turn up at a there. They could eventually compete
venue, we can run through the lifts, at the World Championships. The
everyone competes then they go home judging at Grassroots level is much
with a medal and they are happy. more relaxed, we don’t ‘no rep’ anybody
Whereas if you have to start dealing but instead we advise them how to
with weigh-ins it introduces loads of complete the rep correctly. There are a
lot of professional athletes who attend
Grassroots events, but the medals are
all aimed at beginners. We have three
levels of competitors – beginner (done
two or less Grassroots events that
season), intermediate (done more than
two Grassroots events in the season)
and advanced (anyone who has
competed at International level doing
10-minute sets). Beginner’s all get
medals in their categories, but only the
winner of the Intermediate and
Advanced categories gets a medal, so
we really try to focus on the new guys
and girls”.
The proof is always in the pudding,
but the Grassroots Kettlebell League
can proudly boast some incredible
success stories already. “Tracey
Howson started just over a year ago,
she came along for some fun and did
2-3 Grassroots events. Then she
went to the English Championships,
qualified for the English team and then
won a gold medal at the World
Championships. There are quite a few
others who have done the same,
starting at Grassroots level and
competing internationally. This year we
have 31 people in the England team
going to compete in Milan later in the
SPOR T S & PER F OR MANCE K E T TLEBELL SPOR T
Summer, and at least a dozen of those

have come through the Grassroots
system”.
There are not many other sports that
have such appealing inclusivity levels
either, Kettlebell Sport is pretty much
split 50/50 with males to females, and
in Elaine Skinner they have a 60 year
old who is competing and winning
as a veteran.
The aim is of course to grow the
sport as much as possible which
is why Chris and his colleagues have
teamed up with BodyPower to run
sessions at their events and to get
more people up on the platform
to have a go. “We held a full blown
competition on our stand this year,
one competitor, Del Wilson, broke the
British record performing 136 reps with
2 x 16kgs” Says Guyll.
If you are wondering if you have what
it takes to beat the top professional
athletes they are lifting 2 x 32kgs for
100+ reps for the Jerk, for the Snatch
they are doing 150-200 reps and for the
Long Cycle around 70-80 reps will be
enough to get you a gold medal. On the
ladies side, the girls are getting very
strong and there was a world record
broken very recently, for double 24kg
Long Cycle a lady in America got 77
reps which is more than a lot of the
guys. Another lady called Abi Johnston
from Scotland is a multiple world
record holder and she comfortably gets
200+ reps with a 24kg Snatch which is
also very impressive.
If you are big and strong don’t get
too excited too soon, final word from
Chris is that “technique is the biggest
factor, then willpower and then
flexibility because you need to hold the
bells overhead and on your chest
without being in a stressed position,
otherwise your heart rate goes through
the roof and you won’t last 10-minutes.
In this sport technique trumps strength
every day of the week”.
To participate in a Grassroots
Kettlebell League event check out the
dates and locations on their website at
www.grassrootskettlebells.com and
facebook: Grassroots Kettlebell League
for more information.
IN THE NEWS A light-hearted guide to what’s trending in the world of fitness, food and anything we just think is fun…
Personal Trainers report an increase in clients

with mental health and wellbeing concerns
A recent study undertaken by The
Training Room found that more than
55% of PTs questioned reported more
clients approach them with mental
health concerns and worries, which
they say are largely caused by work
related stress and financial concerns.
Greg Slade, Head of Health and
Fitness at The Training Room said:
“The fitness industry is becoming
much more diverse, with a strong
shift towards overall wellness and this
feedback from our graduates shows
just that. The implications for PTs and
gym operators are interesting and will
require PTs to demonstrate greater
levels of emotional intelligence and
empathy for their clients.”
This news comes hot on the heels of
the launch of the newly refreshed Level agreeing that operators recognise and great to see PTs making a genuine
3 PT qualification, providing more understand advanced qualifications. impact on the health and overall
in-depth coverage of the soft skills PTs PTs in the fitness sector seem to wellbeing of their clients. As educators
need to demonstrate, which in turn will have a positive outlook, with 75% of we will be working with our graduates

present more opportunities for PTs and them wanting to remain working in the and operators alike to ensure PTs have
operators alike. sector for the foreseeable future and the skills and confidence needed to
Encouragingly, the research also 73% agreeing that the roles are living manage and work with clients with
shows that gym operators and up to expectation. increased demands from them,
managers value the training and Greg adds: “It’s an exciting time for including mental health concerns and
qualifications PTs gain, with 66% of PTs the sector as it grows and evolves. It’s worries.”
Love is in the air…. London based gym hosts spin dating classes
URBANFITNESS London is the next entity to get on board the new craze of fitness
dating classes. They have recently launched a new class designed to match
singletons who have a mutual love of the gym and fitness.
The specially designed spin class has been developed to give class members
a challenging workout whilst giving them the chance to interact with fellow single
PHOTO CREDITS: URBAN FITNESS, LONDON
gym goers. And, if all goes to plan, the class members can interact further over
a drink or two at a local bar whilst the endorphins are still high!
Adam Molloy, General Manager of URBANFITNESS in Aldgate said: “There’s
no denying that URBANFITNESS is a hive of energy, full of members all living the
London dream. We know our members love to keep fit and healthy and we know
finding the time to date can be challenging, with many falling out of love with online
and dating apps. When it comes to looking for a partner, most people look for
someone with similar interests – ideally someone who they can go to the gym with,
so what better way to meet the love of your life!”
The class has been designed to be fun, friendly and absolutely no pressure of
matching people together. It’s all about having fun and meeting like-minded people.
B Y S A M A N T H A YA R D L E Y
Survey highlights huge growth in group exercise for over 45s

New research released from EMD UK,
the national governing body for group
exercise, has revealed that an
additional 1.1 million people aged
45+ are taking part in weekly group
exercise compared to numbers
from 2016.
The findings showed that overall,
3.76 million more people participated
in group exercise in the past 12 months
than in 2016.
Of the group exercise class options
available, yoga enjoyed phenomenal
growth and jumped from fourth to first
on the list of the most popular formats,
with over 1.2m weekly participants. gap closing. It is also good to see Reasons cited for not taking part
Cycling conversely showed a the substantial rise in the number of in group exercise were issues
substantial decline. people over the age of 45 participating with self-confidence and body
Commenting on the findings, Ross in group exercise. We believe the image, as well as embarrassment
Perriam, CEO of EMD UK, says: “Group variety of exercise classes available and not having good rhythm/body
exercise is consistently ranked as one has helped this. With a broad range coordination.
of the UK’s top five means to stay there’s almost something for everyone Ross concluded: “As an industry,
healthy and these findings will help that fits well within their daily lives we need to do more to ensure that
showcase the importance to health and goals.” we ofer classes that are welcoming,
PHOTO CREDIT: SHUTTERSTOCK
club operators of having a strong, The EMD UK 2017 Sweaty Survey friendly and inclusive, and are
innovative group exercise proposition showed that group exercise was also open to anyone of varying fitness
as part of its membership. revealed to be particularly appealing levels and abilities. If the barriers
“We’re very encouraged to see to those who have not exercised for to exercise are self-confidence and
the positive steps in increasing a lengthy period. Over half (55.2%) issues with body image, then we
accessibility, with over 50% of group of new participants had not exercised need to address the perceptions
exercise growth coming from a C2DE in the previous four years prior to around group exercise to avoid
audience and the socio-economic beginning group exercise. unnecessary fear.”
IN THE NEWS
Hero Wellbeing partners with global fitness

giants Les Mills to launch Les Mills on demand
This momentous partnership comes Hero will also be looking to launch
hot on the heels of the Sport England Les Mills live classes within its
Active Lives, Active Sport Survey which forthcoming Performance Hubs, which
showed an increase in the number of will be launching across the UK in 2019.
people (518,000) doing interval training Wendy Coulson, CEO of Les Mills UK
such as high intensity interval training said: “When we learnt about the vision
classes, with most of these classes Hero has for transforming the way
(75%) done with others in a group companies and employees view
environment. corporate wellness we knew we
Joe Gaunt, CEO of Hero Wellbeing wanted to be part of this. We share a
said: “We will be integrating and common goal of creating a fitter planet
ofering Les Mills On Demand as part and we are proud to be the group
of our technology platform as well as training partner for Hero Wellbeing.
delivering live classes across the UK. The Les Mills On Demand service has
There’s no escaping Les Mills’ global a rapidly growing subscriber base and
dominance when it comes to group more than 500 workouts available, can ofer the same great experience
training and we want to ensure our which is why we believe that this where ever they choose to train. The
partners and communities experience service, coupled with an incredible Les Mills On Demand service gives
the best in class experience – whether technology platform has all the right non-gym users the opportunity to get
it’s in a live setting or on demand via components to make this a successful an efective and enjoyable workout
our technology platform.” partnership” at a time and place that suits them
Joe adds: “We know that more and thus removing barriers to physical
more people are choosing to work out activity. We’re thrilled to have Les Mills
at home as well as within the gym on board as a partner and look
environment so it’s important that we forward to working with them.”
PHOTO CREDITS: LES MILLS
High intensity
interval training
reduces tiredness
and improves
self-esteem for
testicular cancer
survivors
Cancer Research UK has recently self-esteem compared to those who “What’s so exciting is that this
commissioned a study into the efects just received their usual follow up care. programme would be easy to introduce
of HIIT training on recovering cancer They also felt less tired and had more to patients as it’s as simple as jogging
patients. It found that men who had vitality three months later. for two minutes and walking for two
been treated for testicular cancer and In the UK around 2,300 men are minutes. It can also be specifically
had the lowest fitness levels benefited diagnosed with testicular cancer each targeted at men who aren’t fit and
the most from this strenuous exercise year and it is most common in those in sufer with tiredness.”
regime. their early 30s. Martin Ledwick, Cancer Research
Researchers invited 63 testicular Study senior author Professor Kerry UK head information nurse said:
PHOTO CREDIT: SHUTTERSTOCK
cancer survivors to take part in a S Couneya based at the University of “This adds to the increasing evidence
12-week exercise programme which Alberta in Canada, said: “This small that exercise programmes can improve
included repeatedly walking fast uphill study shows the men who had the wellbeing and fatigue after cancer
on a treadmill set at an incline for two biggest increase in fitness saw the treatment.
minutes and then at a slower pace on greatest benefits. This indicates higher “Tiredness can be really debilitating
the flat for the same length of time. intensity exercise, which increases for patients, so it is great that simple
The men reported significant fitness levels, has more impact than and specific ways to help combat this
improvements in energy levels and more moderate activity. are being explored.”
INTRODUCING THE FIRST EVER
WELSH CHAMPIONSHIPS
22ND SEPTEMBER 2018

PRINCESS ROYAL THEATRE, PORT TALBOT,
SOUTH WALES, SA13 1PJ
FOR MORE INFO

WWW.BODYPOWER.COM - @BODYPOWEREXPO
MIKE & LEICA GELSEI - @MIKELEICAGELSEI
PRESENTED BY
P H O T O G R A P H S B Y M AT T M A R S H
VITAL STATS
NAME:
Holly Howells
FROM:
Ascot
AGE:
22 years old
OCCUPATION:
Personal trainer
ACHIEVEMENTS:
Pure Elite world champion and
overall bikini champion. Also WBFF
European bikini tall champion.
HOBBIES:
Travelling and exploring
INSTAGRAM :
@Holly_howie_wbffpro
DOWNLOAD THE DIGITAL EDITION OF M&F
READ MUSCLE & FITNESS UK

ON ANY DEVICE, ANY TIME
V E R A N
DISCOALLED RANGEGTH
UNRIVALITY STREN NT
OF QU ING EQUIPME
TRAIN YOU BUY ATCAANTEYD
FORE ES LO
TRY BEF OUR STORNTRY
ONE O S THE COU
ACROS
SAVE 7.5%
WITH OFFER CODE
MAF0718
1000s MORE PRODUCTS | VISIT ONE OF OUR 10 UK STORES | OPEN 7 DAYS A WEEK
Northampton NN3 8RJ • Gloucester GL1 2UN • Newcastle NE11 9YS • Kent TN1 2AP • Chelmsford CM2 0ND
Manchester M41 7JA • Surrey GU16 7JD • Leeds WF10 4FR • South London SW18 4JB • North London NW9 6LH
4 In-store demonstration 4 Buy Now - Pay Later 4 Expert Advice 4 Free Delivery 4 Never Beaten On Price
Call 01604 673000 or visit fitness-superstore.co.uk

*T’s & C’s apply, see website for more details. Code expires July 29th 2018.

Muscle &amp; Fitness UK - July 2018

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Muscle &amp; Fitness UK - July 2018

Uploaded by

Copyright:

Available Formats

R’S

TWO A DAY TRANSFORM

SHREDDED 9 770955 138134

Mental Wellbeing nier

24 Two a Day Training 78 The Undefeated Queen of SPORTS & PERFORMANCE

34 Feats of Greatness 120 Run Forrest Run

60 Back 2 Front 100 Jonny Wilkinson Chats to M&F

CHIEF EXECUTIVE OFFICER UK MANAGING DIRECTOR

EDITORIAL DESIGNS BY Copperwire Creative Ltd US EDITION

Founder and Chairman Emeritus JOE WEIDER (1920–2013)

the expo is changing as you

BodyPower is overwhelming focal point

YOU’VE SEEN AND TRIED

List Price £8,598.00 OUR PRICE £7,299.00

TuffStuff CXT-200 Core Multi Functional

List Price £5,998.00 OUR PRICE £3,949.00

Call 01604 673000 or visit fitness-superstore.co.uk

CHEST & BACK

BARBELL BENCH PRESS 4–5 8–12

DEADLIFT 4–5 8–12

POTVIN’S PICKS HARD.

Give these 3 BOSU ball

From there, keep your

Straighten your arms out

Single leg pistol squat on a BOSU Ball

1. Start by finding your balance on

2. Put the other leg straight out in front

3. Once your hip is below your knee,

BOSU Ball side plank with vertical dumbbell press

Maintain a rigid side plank

Press the dumbbell

Press the dumbbell

Poor Technique 5 Not Pushing Hard Enough 8 Sessions In

1 The majority of people THINK

Standing Straddle Advanced Standing

Single Leg Forward Fold Single Leg QLT

Seated Cross Shin Advanced Seated

Downward Dog Dragon

Twisted Lizard (1 minute per side) [Hip Flexors, Bound Angle

Advanced Bound Puppy Dog

Twisted Cross Twisted Cross

Thread The Needle Advanced Thread

Eagle Arms Saddle

Advanced Saddle 1 Advanced Saddle 2

And you’re done!! Welcome to a whole new world of

sister publication Muscle & Fitness HERS which was

FEMALE MUSCLE WINNER

WINNER IS Sarah Pinnock

“The competition was such a brilliant day,”

The two overall

To enter please visit our

We want to thank all of the

THE TURNOUT FOR

Fitness icon Kelsey Wells

PHOTO CREDITS: HARPENDEN STUDIOS

TICKETS COMING SOON

TRAIN DON’T GET

Train in fully breathable comfort with the

MENS CLASSIC FITTED VEST £20.00

Instagram: @ftg_feedthegains www.feedthegains.co.uk

Grey jogger: Medium £185.00

Show them what

Marbled hoodie £34.99

Marbled bottoms £34.99

Muscle & Fitness UK - July 2018

Muscle & Fitness UK - July 2018