THE MENTAL FITNESS ISSUE
DECEMBER 2021

IMPROVE
YOUR
MENTAL
STRENGTH
Why walking is the
ultimate exercise
Get the mindset
for endurance

HOW TO STOP
OBSESSING
OVER CALORIES
NEW
FUNCTIONAL
FITNESS
CHALLENGE!
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5

F I T N E S S

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EDITOR’S LETTER
W

ISSUE 260
DECEMBER 2021

inter is here, and while most have steadily phased out outdoor exercise in favour
of the warm – if crowded – gym variety, continuing to brave the elements might
just be the best thing we can do to protect our collective mental health. Seasonal
affective disorder (also known as ‘winter depression’) is a very real thing, but your best weapon
in the fight against it doesn’t need to be heart-thumping HIIT. Hard-and-fast, ‘full-send’
workouts are easy to sell – and don’t worry, we’ve still got plenty in this issue – but in the
pursuit of instant fitness fixes it’s easy to overlook the foundations of good health. Which is
why we’re celebrating one of the simplest – albeit less sexy – ways to protect both mental and
physical wellbeing: walking.
A long walk works wonders
for body and mind, as
record-breaking adventurer
James Forrest explores.
That said, if you do
prefer pedal-to-the-metal
forms of fitness, we’ve also
got you covered. HYROX
is the new multi-discipline
competition format
blending endurance (mainly
running and rowing) with
functional strength and
high-intensity exercise. We
speak to the founder, and
meet the man dominating
the fledgling event.
Elsewhere, we’re hitting the bar with Steel Warriors, the anti-knife-crime charity turning
street blades into street gyms; in our newly launched Mental Health section we’re shining a
light on disordered eating, particularly in relation to men who work out religiously; and for
something completely different, we step into the ultra-macho world of Stihl Timbersports®,
to meet the axe-wielding men really good at chopping lumps of wood in two.

isaac.williams@kelsey.co.uk

MARK BAILEY

MATT RAY
works up a sweat
introducing HYROX,
the new functional
fitness format
taking the world of WODs and
burpees by storm.

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LOCKSMITH
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Mark searched far
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Updates section
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know about.

EDITORIAL
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CONTENTS

35

“The event works for everyone:
from young to old, from super fit
to not so fit. That’s the beauty of it”
14-PAGE
SPECIAL

IN FOCUS

UPDATES
09 Fake News

F I T N E S S

Cardio myths you need to ignore

10 News

The Gratitude
Games and
punching power

16 Best

of British

Meet the man
who completed
a 2,700km trip
around the UK

&

A D V E N T U R E

SNOWSPORTS
GUIDE
Tips, kit and inspiration to hit the
slopes this winter

32 HYROX

The new functional fitness competition hoping
to rival CrossFit

40 Steel Warriors

This anti-knife-crime charity is turning street
blades into free gyms

46 Hike for Happiness

Why the best thing you can do, for both body
and mind, is more walking

52 Macho Men

We go behind the scenes at the UK’s premier
wood-chopping competition

58 Talisman Triathlon

A first-ever ultra-triathlon in memory of
friends lost to suicide

6

DECEMBER 2021

ISSUE 260 DECEMBER 2021

52

70

MENTAL HEALTH
66 Disordered Eating

How to break the cycle of restriction and control

70 Male Allies

Step up and support the women in your life

72 Art of Persuasion

Learn how to harness the psychology of influence

86

80

FUEL
78 Nutrition News

Facts and findings from the world of food

80 One-Pot Warmers

Protein-rich comfort food for a wet winter’s day

TRAINER
85 Fit in 15

No time to spare? This is the session for you

63

“In dark times, you will learn so much more about your
own psyche and thought processes than you ever will
reading a self-help book”

86 The Long Game

Strategies for staying in shape well into old age

88 Olympic Rings

Build a rock-solid core and next-level strength
with our Olympic rings masterclass

92 Ask the Expert

A mental health guru explains
how to beat cold-weather blues

94 How
to Build…
a resilient, injuryproof body that’s
made to last

96 Fat-Burner

Tackle this
comprehensive fatfighting workout

100 Weighted
Vest Workout
How to make simple
bodyweight exercises
really, really hard

102 Must-Do
Biceps Moves
Three curl variations
for guns of steel

DECEMBER 2021

7

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NEED-TO-KNOW FITNESS NEWS

FAKE
NEWS
Don’t take
these cardio
myths to heart

∙1∙
CARDIO KILLS MUSCLE
This is the main ‘gym bro’ myth that still
persists, but it couldn’t be further from the
truth. Regular cardio will, in fact, strengthen
your ability to build muscle. By increasing
blood flow, cardio makes it easier for your
body to repair muscle damage, helping you
feel less sore the next time you work out,
thereby speeding up progress.

∙2∙
CARDIO BURNS FAT
Cardio burns calories, not fat. Fat loss
comes down to calorie management, not
just the amount of aerobic exercise you
do. If your end goal is to lower body fat,
monitor your diet so that you are in a caloric
deficit. Be aware, though, that only doing
cardio and not monitoring your food can
burn up muscle tissue. As with any element
of training, the result cannot be achieved
without tailoring your diet accordingly.

Photography: Getty Images

∙3∙
HIGH-INTENSITY
CARDIO IS BEST
In the hype around high-intensity interval
training (HIIT), low-intensity cardio has
been long forgotten. HIIT has its place in
any routine, but the most important cardio
you can do is 30-60 minutes at around 70
per cent of your max heart rate. This is the
sweet spot for physiological improvements
and fat loss – and the steady nature means
your body won’t be completely beat
afterwards.

DECEMBER 2021

9

●UPDATES

EASE OFF
A dose of high-intensity exercise in
the early evening can enhance your
sleep, but working out immediately
before bed will have the opposite
effect, according to new research by
Concordia University. Published in
the journal Sleep Medicine Reviews,
the research assessed data from 15
published studies to see how highintensity exercise affects young and
middle-aged adults in the hours
before they hit the sack. So if you
normally go to bed at 10pm, give
yourself an 8pm end-of-exercise
curfew to ensure you improve your
sleep instead of disrupting it.

The human gut microbiome
has been of growing interest
to health experts for some
time, and it now seems
that this mysterious inner
ecosystem could play a
vital role in a person’s body composition.
Your gut microbiome consists of trillions of
bacteria, fungi and microbes which help with
everything from the absorption of nutrients
to the regulation of your immune system. But
two new research papers have shown that a
healthy microbiome could also be essential for
building muscle and burning fat.
In the first research paper, experts at
the Institute for Systems Biology in Seattle,
Washington, found that healthy microbes
in the gut help people to lose weight. The
researchers believe that could be because
a healthy gut microbiome helps us to harvest

GUT
GAINS

TAKE IT TO HEART
Don’t wait until you’re diagnosed with
heart problems before prioritising your
cardiovascular fitness. While it’s easy to
assume that heart problems are limited to
people who are overweight or unhealthy,
more than 40 per cent of adults with no
known heart issues already have some
degree of atherosclerosis – a build-up of
fatty deposits in blood vessels that supply
blood to the heart – according to a new
study in the journal Circulation.
The report features data from 25,182
participants with no prior history of heart
issues who underwent scans to check
their heart health. The researchers found
that not only do more of us have heart
problems than is often assumed, but men
begin to suffer these problems ten years
earlier than women. Keep pumping out
those cardio sessions, and crank up your
daily step count, to ensure your heart isn’t
suffering in silence.

10

DECEMBER 2021

and break down energy more efficiently, and
reduces inflammation, to ensure we are less
likely to store fat.
The second paper, conducted by the
University of Kentucky, discovered that a
healthy gut microbiome could also aid muscle
growth. In the study, mice which were given
antibiotics to suppress their gut microbiome
experienced slower and less pronounced
muscle growth after exercise than mice with
a healthy gut microbiome. The paper suggests
that a healthy gut microbiome releases key
substances which help skeletal muscles to
grow larger after exercise. The findings are
backed up by previous research in Nature
Medicine, which revealed that a healthy
gut microbiome enhanced the endurance
capacity of both mice and humans. This adds
to growing evidence that the gut plays a vital
role in the body’s ability to adapt to exercise.

is the birthday someone alive
today could realistically be
celebrating some time in the
future. At the moment, the
average man in the UK can
expect to live until he is 79,
but new research, published
in the Royal Society Open
Science journal, suggests
that although our chances of
living beyond that age remain
slim, there is no reason why
we couldn’t live to 130. The
probability of death increases
as we get older, so a 90-yearold is 1,500 times more likely
to die in the next year than
a nine-year-old, but the data
suggests that our death risk
eventually plateaus in old
age. The good news is that
risk of death doesn’t increase
exponentially beyond 100;
the bad news is that the
level at which our death risk
becomes fixed is at around
50 per cent, so surviving each
year after 100 is a bit like
tossing a coin.

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FOREST
THERAPY
Walking in woodland can help
if you’re suffering with stress,
depression and anxiety, a
wide-ranging study has found.
A review of ‘forest-based
interventions’, published in
the International Journal of
Environmental Research and
Public Health, found that
although some claims about
the physical health benefits of
taking time in the woods lacked
evidence, there was good
reason to believe that spending
time in woodland was beneficial
for people struggling with their
mental health.

Words: Mark Bailey & Simon Cross | Photography: Getty Images

£85, zone3.com
These compression
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build-up, so stick these
on either during or after
a legs-heavy workout to
keep your muscles firing
on all cylinders.

GRATITUDE
GAMES
Emergency services and NHS
personnel will be given the
opportunity to take part in a new
event known as The Gratitude
Games, an Olympics-style annual
sporting celebration which will
raise money to help provide
mental health care to staff who
have to deal with death and
serious injuries in the course of
their work. Organisers hope the
event will raise at least £10m
over the next five years, and the
inaugural Gratitude Games will
take place in Manchester between
April and May 2022.

HEAVY
BURDEN
Keep the extra pounds off to keep your spirits up. That’s
the conclusion of researchers who examined the records
of thousands of subjects, before summarising that mental
health is definitely impacted by excessive weight gain
(‘excessive’ being the operative word), regardless of
genetics and other health factors. Scientists believe that
psychological pressures caused by being significantly
overweight may contribute to the problem.
“Our research suggests that being fatter leads to
a higher risk of depression, regardless of the role of
metabolic health,” says lead author Jess O’Loughlin. “This
suggests that both physical health and social factors, such
as social stigma, play a role in the relationship between
obesity and depression.”

PUNCH
POWER
As little as one week
of strength training
can positively impact
the explosive power
of your punches,
according to a new
Brazilian study
published in the
Journal of Strength
and Conditioning Research. After just three sessions of
jump squats, half squats and bench presses over the course
of one week, the boxers in the study experienced a 12-14
per cent spike in squatting power and an eight per cent
increase in punching power, with the increase in lowerlimb power directly transferring into punching impact.

KEEP YOUR HAIR ON
A high-fat diet can cause the thinning and loss of your hair,
according to research published in the journal Nature.
Researchers from Tokyo Medical and Dental University found
that eating fatty
foods or being
overweight
causes the
depletion of hair
follicle stem cells,
which leads to
the blocking
of hair follicle
regeneration and,
ultimately, the
loss of hair. So if
you want to protect your luscious locks, cut down on fatty slabs
of meat, biscuits and cream, and stock up on nuts, olive oil and
avocadoes instead.

DECEMBER 2021

11

GET CHECKED

What to expect at a prostate screening, and what happens next
s men, we all know the importance
of getting our prostates checked.
Prostate cancer awareness is at
an all-time high, and early diagnosis is the
best way to ensure successful recovery.
However, knowing we should get a
prostate check, doesn’t mean every
man will get a prostate check.
Embarrassment, fear and laziness are just
of the reasons for putting it off, but the
reality is that it’s a quick procedure that
might just save your life.
To ease any concerns, we asked
Christian Brown, consultant urological
surgeon at The Prostate Centre (part of
HCA Healthcare UK) for some words of
wisdom...

A

SPOTTING THE SIGNS
Many men with early prostate cancer have
no symptoms at all. Prostate cancer can be
identified by screening with a PSA (Prostate
Specific Antigen) blood test and further
investigations, or picked up by chance
when investigating other men’s health
issues such as difficulty passing urine or
sexual dysfunction.
Most men will get symptoms from their
prostate as they get older. These symptoms
should never be ignored and should
always be checked out by a doctor. These

12

DECEMBER 2021

symptoms are usually due to the agerelated benign enlargement of the prostate
(BPH – Benign Prostatic Hyperplasia) but
sometimes prostate cancer can be the
cause. Symptoms include going to the toilet
more often, getting up at night, a weak
stream, feeling that the bladder doesn’t
completely empty, or the need to go quickly
or urgently.
Less common symptoms are blood in
the urine or semen, erectile dysfunction
and pain in the prostate or bones. Men
should always speak to their GP or see
a urologist if they experience any of these.
WHAT TO EXPECT
The doctor will ask questions about
symptoms and risk factors and then
perform a digital rectal examination or DRE.
This is not painful and takes very little time.
It will give the doctor information about
the size of the prostate and if there are any
nodules or concerns.
Many men feel embarrassed about
talking about these issues and being
examined, but there is no need. Doctors are
very used to talking and seeing men with
these issues and concerns. The doctor will
also perform a PSA blood test. If the level is
raised or if the prostate feels abnormal, an
onward referral to a urologist will be made.

NEXT STEPS
If the PSA is high, it needs to be
investigated. Most men won’t have prostate
cancer, but still need to see a urologist
to have a thorough evaluation. Initially
the examination may be repeated and
other investigation may be performed to
investigate if there is a blockage from an
enlarging prostate. This usually involves
passing urine into a machine, so the flow
can be analysed.
Most men will have an MRI scan of the
prostate. This technology allows urologists
to look at the prostate in more details and
see if there are any abnormal areas that
require a biopsy. Some men who don’t have
an initial biopsy may need to have follow
up PSA blood test or another MRI six to 12
months later.
If the urologist thinks a biopsy is
needed, this is arranged and can be
performed under either local or general
anaesthetic. Results usually take a week to
come back and if positive there would be a
discussion about treatment with a urologist
and oncologist. Treatments for early
prostate cancer are very successful, with
high cure rates.
HEAD TO THE PROSTATE CENTRE AT
HCAHEALTHCARE.CO.UK FOR FURTHER INFORMATION

Photography: Getty Images

●UPDATES

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Lost that loving feeling?
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Hold on tight
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From walking more to talking more,
keep the best from the past year

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Every horse rider needs a little boost in winter

Everyone needs a little me-time

Dark winter days can challenge even the most dedicated rider. Why not
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We all know how important it is to live a healthy lifestyle, so why not gift
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a score to settle, I was more
excited than ever to finish my
big ride.”
That ‘big ride’
– sponsored by bike and
outdoor brand Knog
– included paddleboarding
the length of Lake
Windermere (18.1km); skiing
from the summit of Aonach
Mòr, the eighth highest
mountain in Britain; kayaking
around the Scilly Isles;
running along the sheer
Aonach Eagach ridge in
Glencoe; and, for good

measure, camping
suspended from a wire
bridge in Honister slate mine.
Rolph, who ended his
travels on 10 June 2021 in the
incredibly named Muckle
Flugga – the northernmost
point of the Shetland Isles
– hopes his trip will inspire
others to take on their own
UK-based adventure.
TO WATCH THE FULL-LENGTH FILM
OF AARON ROLPH’S ADVENTURE,
VISIT KNOG.COM

Photography: Knog

BEST OF BRITISH

Aaron Rolph is an
adventurer, photographer
and general outdoor
enthusiast who, earlier this
year, completed a 2,700km
trip around the UK

“The project was always to
showcase the amazing
outdoor spaces the UK has to
offer, but on a personal level
it was also my very own great
escape,” says Rolph, who
first set out on the trip last
year (2020), only for it to be
cut short by a lifethreatening bike accident.
“An entire year had passed
and plenty had happened,”
he continues,” yet somehow
it felt like nothing had really
changed. With the same
pent-up energy and now

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14-PAGE
SPECIAL

F I T N E S S

&

A D V E N T U R E

SNOWSPORTS GUIDE

IN COLLABORATION WITH

Photography: Getty Images

Alpine views, fresh mountain air, sunshine bouncing off crisp white powder – snowsports have a lot
to offer beyond the obvious physical benefits. And if you’ve been craving a winter break after last
year’s stay-home Christmas, industry experts are confident ski resorts will stay open for business
this season. But you don’t need to go abroad to get your fix, as there are plenty of places you can
learn to ski and snowboard in the UK. We’ll introduce you to those, as well as expert tips to get you
snowsport-ready, and our pick of the best cold-defying kit.

Disclaimer: Check the latest government guidelines before participating in any activities mentioned in this guide and always adhere to coronavirus restrictions.

FIRST LIFT
FRESH SNOW
FIRST TRACKS

... ARE YOU READY?

Pep Fujas slaying the pow.
Photo: Adam Clark, Patagonia.

NEW SNOW COLLECTIONS INSTORE & ONLINE

ellis-brigham.com | shops nationwide

GET OUTSIDE SKIING

LET’S GET PISTE

Introducing the thrills and skills of downhill skiing

Y

ou can’t beat the thrill of
skiing downhill on freshly
fallen snow. Zig-zagging
down the mountain side, a good
skier remains in control, while still
experiencing the adrenaline rush of
a high-speed descent. It takes guts,
strength and fitness to become a
safe and skillful skier, especially
if you want to tackle ever steeper
slopes. And yet, anyone can give
this exciting winter sport a go.
The best approach is to take a
course of lessons, learning the
basics from the more accomplished,
and then head to a slope – indoors,
outdoors or artificial – to practise
the techniques.

A BEGINNER’S GUIDE
What started as a vital mode of
winter transport in snow-prone
countries many thousands of years
ago has developed into a popular
leisure activity. Today, skiing is
enjoyed worldwide by people

of all ages and across a broad
spectrum of abilities.
For the majority of skiers,
especially newcomers, the focus
of the sport is a ski resort, where
you can take advantage of a network
of mechanised lifts and groomed
slopes. A resort map looks a bit
like a snakes and ladders game,
with uplifts – including funiculars,
gondolas, chairlifts, pomas and
travelators – going uphill and a
range of graded slopes showing
you the way down.
For beginners in the UK and
Europe, there are green ‘nursery’
slopes – or pistes – with gentle
gradients that are usually located
at lower altitude. From green,
skiers progress to higher altitudes
and onto longer and steeper
blue slopes. The next step up
for more experienced skiers are
the red-graded pistes and then
black grades, which include more
sustained sections of steep and
tricky terrain. In the US and Canada,
the grading system is similar, with
green, blue, and the hardest black
diamond ratings.

BOOK A LESSON
For safety and the rewards of
progression, it’s recommended that
newbies sign up to a taster session
and a course of lessons.
“In the first instance, it’s
important to become familiar with
the skiing equipment in a safe
and controlled environment, such
as on an artificial slope or at an
indoor snow dome,” says Lesley
McKenna, an accomplished skier
and snowboarder, triple Olympian
and BASI instructor. The beginner
slopes at UK and overseas resorts
are usually on gentle slopes and in
areas sheltered from the weather.
“You should learn what it feels
like to wear stiff ski boots and be
attached to long skis,” McKenna
adds. “You will also become
more used to moving about with
poles, wearing gloves, a helmet
and goggles. As you get to grips
with the kit, you will naturally gain
confidence.”

GET OUTSIDE SKIING

Lessons cover the basic skills of how to stop,
and control your speed and turns on a range of slope
gradients. Skiers will also be taught how about body
position and the correct use of poles.
Learning the basic techniques in a confidencebuilding environment is very important, adds McKenna,
who is also co-founder of Wandering Workshops
(wanderingworkshops.com) in the Scottish Highlands.
“It could be easy to be put off by going too fast or
skiing without control on steep slopes, before you have

SKI IN THE UK
• There are dozens of artificial ski slopes and indoor
snow domes across the country. You can find
out the locations through three organisations:
Snowsport England, Snowsport Scotland, and
Snowsport Wales.

Words: Fiona Russell | Photography: Getty Images

• When the snow comes, the snowsports schools
at the UK’s ski resorts offer the ideal arena for
learning to ski or for progressing your skills.
In Scotland, the five main resorts are Cairngorm
Mountain, Glenshee, Glencoe Mountain Resort,
The Lecht 2090, and the Nevis Range Mountain
Experience.
• Smaller ski centres can be found at Weardale Ski
Club in North-East England, Yad Moss in England,
and Lowther Hills in southern Scotland.

Skiing in the shadow
of Ben Nevis

learned the building blocks of good technique.
“Once you’ve built the foundations, it’s a case of
practising what you’ve learned. Being confident in the
basics helps you progress to steeper slopes and to
negotiate less perfect conditions or difficult weather.”

GET SKI FIT
To get the most of skiing, especially if you want to be
able to ski day after day on a holiday, you need to be in
relatively good nick.
“Skiing is hard work – especially when you’re
learning,” says McKenna. “The equipment can feel
cumbersome and you will be challenging new muscles,
as well as being required to get yourself off the ground
if you fall. Hip, knee and ankle mobility are especially
important, so you should include yoga and general
mobility work. Don’t skip leg day, either, as those quads
are going to be getting a serious going over.
TRY BEFORE YOU BUY
Most ski centres and resorts have equipment to rent,
and you can then decide if the sport is for you.
“From there,” says McKenna, “I’d recommend you
buy good quality and professionally-fitted ski boots.
Make sure you have the perfect footbed, too, for the
best stability. A helmet, goggles, nice, warm socks and
ski gloves or mittens are other essential items for both
comfort and safety.”
For versatile warmth on the ski slopes, you are
advised to layer clothes. Several thinner layers –
including a base, a fleece or lightweight insulated jacket
– and a wind and waterproof outer shell jacket allow you
to add and subtract for optimum temperature. McKenna
also recommends skiers carry a small rucksack: “I
always take a pack, so I can add or use spare layers, as
well as spare gloves, because they always end up wet,
plus snacks and water.”
The recipe for a perfect ski day involves fresh
snow, a bright blue sky and good company. Once
you’ve experienced that, you’ll be hooked for life.

What’s the
standard?

If you’re
looking for
expert ski
instruction in
the UK, look
for BASIqualified
instructors.
BASI stands
for British
Association
of Snowsport
Instructors.

GET OUTSIDE SKIING

KIT YOURSELF OUT

The right gear will protect your body
and boost your performance

Oakley ARC5 PRO Helmet
£490, oakley.com
Oakley engaged with reigning overall World Champion,
Aleksander Kilde, to design the ARC5 PRO helmet, which is
created to be ‘the ultimate FIS-certified alpine ski helmet’.
Features include head impact-protecting lightweight
M-Forge Composite technology and MIPS. The helmet also
provides goggle integration, a chin guard and removable
earpads. If you plan to race, there is rear shell design to allow
for an aggressive tuck position.

DARE 2B MEN’S ENDLESS II JACKET
(JENSON BUTTON EDIT)
£160, dare2b.com
Made from recycled ARED 20/20 fully waterproof and
breathable fabric to protect you from the elements, with
four-way stretch for full mountain mobility. It’s baffle lined
with a knitted rib collar and cuffs to seal in the warmth.
Featuring a storm flap and hood, with a high collar and
snap fastening for optimal protection.

Salomon Stance 80 and
Stance 84 Skis
Stance 80 – £460, Stance 84 – £480,
(bindings are extra), salomon.com

DARE 2B WOMEN’S PRESTIGE
WATERPROOF JACKET
£260, dare2b.com
A luxury jacket made from satin-touch waterproof and breathable
ARED 10,000 fabric. With high-warmth, low-bulk padding to keep
in the heat, it’s complete with snow features including pass pocket,
detachable hood and snowskirt. Quilted side panels make for a sleek
silhouette, embellished with Swarovski crystals.

Salomon Stance All-Mountain 80 and 84 skis for
men and women are part of an award-winning
collection, which was unveiled in the 2020-21
season. The Stance 84 skis are as at home carving
the icy steeps as on perfectly groomed corduroy,
and allow skiers to cruise with confidence
regardless of speed, terrain or conditions. The
Stance 80 ski has a narrower waist width and
is for the more piste-focused skier.

Leki Airfoil 3D Ski Poles
Atomic Hawx Ultra 130 S GW Boots

£95, ellis-brigham.com

£490, ellis-brigham.com

Leki’s aluminium Airfoil 3D ski poles feature LEKI
Trigger 3D Slalom Grip, with non-slip finger grooves
and an additional support area for maximum
grip and comfort. The Trigger 3D system offers more
control through a direct connection between your
gloves and poles. There is also a 220-degree release
angle to lower the risk of injury and increase the
ease of use. There are four different lengths, and
the poles come with a carbide tip and alpine basket.

A lightweight but powerful alpine ski boot, the Atomic
Hawx Ultra 130 S GW offers a low-volume, 98mm fit to
deliver performance to expert skiers with narrower feet.
In addition, the Mimic Platinum liner can be formed to
the precise shape of the foot, plus there’s a step-in/
step-out feature and Cantable GripWalk Pads.

PROMOTION

SLOPE STYLE
Leading multi-sports brand Dare 2b has revealed its Autumn/Winter
2021 skiwear edit in collaboration with former Formula 1 champion
Jenson Button. Here he discusses his love for the slopes and what
sets this new collection apart
I started skiing in my 20s – so
quite late. I did quite a bit of
skiing in the south of France,
but I actually enjoyed skiing in
Canada a lot more, having spent
a lot of time in Whistler. The
snow seemed a bit better there,
and it was more of a relaxed
atmosphere (especially when
queuing for ski lifts). That’s
definitely the resort where I’ve
really tested where my boundaries
are at, too!
The great thing about skiing
is that you can travel to many
places around the world. For me
skiing is about getting out there,
trying new routes and exploring.
That’s what it should be all about:
feeling free. The adrenaline rush
is incredible, and you won’t find

much better scenery than up in
the mountains.
There are a few transferrable
skills between skiing and racing
driving. Relaxing is the main
thing when you’re skiing, and
the same thing goes for driving.
People can be very tense when
driving, even racing drivers. I
think being more relaxed is the
way forward, firstly because you
enjoy it more. But I also think
you can react to things better if
you’re more relaxed. Precision, in
both, is key.
For beginners, I would say
definitely have lessons. I didn’t
have lessons when I started
skiing, so I learned bad habits.
Let your mates who have skied

before go do their thing when
you go on holiday for the first
time, but make sure you get your
lessons in.
It’s been a lot of fun working
with the Dare 2b team on putting
this campaign together. When
you put on skiwear, you can
sometimes instantly feel quite
restricted. With this range I love
the fact it’s just easy to wear and
comfortable, but then you get
out into the cold conditions and
you feel fully protected from the
elements.
I love the Endless II Jacket: an
enhanced waterproof, breathable
jacket. It will keep you warm
through the winter and has a
brilliant fit to it.

The key thing to consider with
this collection was whether the kit
could balance style and substance,
and I think it absolutely does
that. The collection was a lot of
fun to shoot and that’s always a
great sign.

Returning for another edit on
the back of the success of
the first collection in October
2020, former British Formula
1 world champion Jenson
Button is back with a 16-piece
edit designed to be efficient,
wearable and comfortable
when hitting the slopes. The
collection includes essential
technical features across all
products, especially the ski
jackets. Available in a range of
seasonal colourways in sizes
XS-XXXL.
Find out more at dare2b.com

GET OUTSIDE SKIING

Wedze Downhill
‘Lobster’ Ski Gloves
£54.99, decathlon.co.uk
These three-finger lobster gloves are for skiers
looking for precision and warmth. The separate
index finger and the leather component keep
your hands warm, while also allowing for
excellent grip of ski poles. They are in a unisex
fit and sold in a range of sizes.

Smith Liberty MIPS
Women’s Helmet
£160-£190, smithoptics.com
This helmet boasts a hybrid shell construction
for a lightweight but durable exterior, plus MIPS
brain-protection system to reduce rotational forces
caused by angled impacts to the head if you need
it. Available in a range of colours and sizes.

Patagonia Powder Bowl Jacket and Pants
£380 and £270,
eu.patagonia.com/gb

Smith Level MIPS
Men’s Helmet
£160-£190, smithoptics.com
Features the same hybrid shell
construction and MIPS brain-protection
system. Available in a range of colours
and sizes.

Available in a male (olive) or a female (blue) fit, the Patagonia
Powder Bowl jackets and pants are designed with 100 per cent
recycled polyester, two-layer GORE-TEX face fabric for tough
waterproof, breathable and windproof protection for skiers. Other
features include a helmet-compatible hood with laminated visor for
visibility in bad conditions; tall collar; watertight zippers; adjustable
powder skirt; six zipped pockets; concealed RECCO reflector;
and are Fair Trade Certified sewn.

SunGod Snipers Goggles
£95, sungod.co

Wedze Ski Base Layer Wool Top 900
£49.99, decathlon.co.uk
Sold in female and male fit, this top has been developed for highintensity – and high sweat – skiers. The combination of High Tech Dry Yarn
and natural merino fibres provides a lightweight but warming, quickdrying baselayer. There are matching base leggings available.

These feature a traditional toric, dual-layer 4KO polycarbonate lens, a
re-engineered lens-fit system for easy lens transitions, wider peripheral
vision, and a triple-density foam flexible TPU frame that moulds to your
face. The TPU memory-polymer frame is developed to withstand tough
impacts, and the lenses are treated with a triple-layer, scratch-resistant
lens coating.

GET OUTSIDE SNOWBOARDING

ACROSS THE BOARD

While skiing is generally seen as more beginner-friendly, once you’ve
mastered the basics snowboarding can be even more fun

T

aking up snowboarding
– even on our distinctly
un-mountainous island –
has never been easier. There is
a plethora of artificial ski slopes
across the UK, including six with
real snow. And, post-Covid, there
are cheap train and airline tickets
available to the ski resorts on the
continent, all of them desperate for
British custom.
Much ink has been spilt, and
indeed much snow melted, over
the thorny question of which
snow sport is superior, skiing or
snowboarding? The
answer, of course, is
that it all depends on
personal taste.
No one can even
agree on which of
the two disciplines is
easier to learn. When
snowboarding was
first developed in
the late 1970s, it was

certainly the simpler of the two when
it came to picking up the basics.
However, modern, lightweight,
more responsive skis have helped
debutant skiers. Nowadays most
people suggest that skiing is easier
to learn but harder to master, while
snowboarding is tougher in the initial
stages, but easier to get good at.
Why so? With skis, your legs
are obviously separated, so when
you’re making your first tentative
attempts, you can re-balance
yourself more easily by pushing
one leg out to the side. Firsttime snowboarders, on the other
hand, will fall over hundreds of
times before they learn to balance
properly. There is, however, one
area in which snowboarding is
definitely better than skiing: the
boots are far more comfortable.

Close to home
There are dozens of artificial ski
slopes dotted all over the UK, most

of which will accommodate firsttime or improving snowboarders.
To get a real taste of the mountains,
though, you should avoid the dry
slopes – which have synthetic
carpets – and opt for an indoor
centre with real snow on the slopes.
Rob Stewart is equipment editor
at In the Snow magazine. He says
beginners should expect to take
plenty of tumbles – which is where
the real snow comes in handy: “If
you’re a beginner at snowboarding,
you’re going to fall over a lot. Falling
over on plastic isn’t great. It’s nicer
to learn on real snow.”

Further afield
Once you’ve done a few hours in
the UK, it’s time to hit the slopes for
real. But where’s best? Luke Rees
is managing director of adventure
sports website awe365.com. He
says that, for the first couple of
days, beginners need a relatively
quiet and fairly wide ‘blue’ run.

GET OUTSIDE SNOWBOARDING

Crucially, since snowboarders,
unlike skiers, have no sticks, they
should avoid runs with flat sections.
Rees suggests beginners simply

repeat the same piste until they
grow in confidence. “This could just
as easily be at a tiny ski area as at a
huge, well-known resort,” he says.

“The difference is it’s cheaper and
less busy at smaller resorts.”
He recommends these wellknown resorts for first timers…

HIT THE SLOPES
Luke Rees recommends the following beginner-friendly snowboarding resorts
Avoriaz, France

Ruka, Finland

Probably the best snowboarding school I know operates
here, and teaches kids from about three years old. Avoriaz
has a large beginners’ area in the middle of town, plus lots
of blue runs within easy reach. The town is car-free and
most accommodation is ski-in-ski-out.

Mayrhofen, Austria

There’s a big beginners’ area and
lots of easy slopes. Most of the
après-ski happens near here,
allowing beginners to feel part of
that scene more than they would at
many other resorts.

Cervinia, Italy

Borovets, Bulgaria

The beginners’ area is easy to
access at the bottom of the slopes.
The resort has many blue runs
that are always immaculately
groomed, and the red slopes tend to
be a bit easier than elsewhere.

Soldeu, Andorra
Words: Dominic Bliss | Photography: Getty Images

Lots of short, easy runs. The snow is generally softer,
as it’s colder, so there is no freeze thaw which causes
icy conditions. There are excellent schools and the
instructors speak perfect English. It can be brutally cold
and dark between December and February, though.

There’s a big ski and snowboard school with many groups
for all abilities. There are excellent beginners’ slopes, as
well as progressive blue slopes – either big, wide runs, or
featuring trees. The lift system is modern and fast, and the
area is never too busy.

This is a low-cost resort that’s
great for first-timers. There’s a
good beginners’ area in the centre
of town. Of the two mountains, the
smaller one offers predominantly
easy runs with great progression.

Crans-Montana, Switzerland

This resort is well-known for its family-friendly ski area
with good snow schools. It’s a bit quieter than some
of the more famous Swiss resorts. Around 40 per cent
(55 km) of the pistes are classified blue, meaning that
beginners have plenty of variety to explore.

PREP
AHEAD

While cardio work
will give you the
basic fitness
you need for
snowboarding,
it’s important you
keep your body
supple, too. As
well as yoga, Rees
recommends
prioritising the
following areas in
the weeks leading
up to your trip.
Squats: Practise
holding a low
squat for as
long as you
can. Single-leg
squats improve
your balance and
stability, but any
squats will help
you to get fit for
snowboarding.
Ankle circles:
These are done
flat on your back,
moving your feet
around one at a
time in a slow,
controlled way.
Do big, medium
and small circles.
Core work: Your
core muscles
are in action all
the time when
snowboarding,
as they keep
you upright and
balanced. Core
strength is also
key to keeping
hips and spine
aligned. And all
the twisting and
turning is going
to push your abs
to the limit. Try
a variety of planks
and leg raises.
Balance: Stand
with your knees
bent, rock up onto
your toes and stay
there as long as
you can. Then
rock backwards
and try to balance
on your heels.
Repeat, repeat,
repeat. Also
practise standing
on one leg. Make
it more difficult by
raising the other
leg ahead of you.

GET OUTSIDE SNOWBOARDING

SLOPE STYLE

Burton
Hideaway
Flat Top
Snowboard
(Women’s)

Keep out the cold and cushion your bony bits
(essential for beginners) with this collection
of snowboard-specific kit
Vans Arthur
Longo Infuse
Snowboard Boots
£400, vans.co.uk
These extremely comfortable
boots are designed for all types
of snowboarding. They feature
interior cushioning, a snug heel
hold, cushioning waffle outsoles,
and a flex control system that
keeps your feet secure at
all times.

£350, burton.com
‘A playful and stable
board that charges
ahead and inspires
confidence, with
forgiving freedom and
stability to take on any
terrain or condition,’ –
their words, not ours.
What we do know is
that the sintered base
(polyethylene pellets
forced together under
high pressure) keeps
it fast even if you don't
have time to wax it.

Arc’Teryx Sentinel
AR Pant (Women’s)
£430, arcteryx.com
Waterproof, breathable and
hardwearing, these Gore-Tex
trousers feature double side
zips for ventilation, cuffs that
won’t let in the snow, and instep
patches to prevent abrasion.

Hestra Army
Leather Heli Ski
Mitt
£120, hestragloves.uk
These much-loved classics
are worth the price. Featuring
elastic wrist straps, Velcro wrist
fastenings and removable
linings, they are partially made
of goat leather. Very warm,
whatever the weather.

Falke SK2
Knee-High
Socks
Burton
Instigator Flat
Top Snowboard
(Men’s)
£350, burton.com
While not an essential bit
of kit for the space-saving
traveller, as any resort will
offer board hire, seasoned
snowboarders might
want to take their own
toys with them. Burton
make high-quality boards,
and the bindings on
this one are compatible
with most boot brands.
It also comes with a
three-year warranty. Need
more encouragement?
Burton claims this is ‘a
board designed to help
accelerate the learning
curve and instigate a
good time from your first
moment on the mountain.’

Giro Emerge Mips Helmet

£31, falke.com

£135, giro.com

These medium-volume
socks are both warm and
sweat-wicking, thanks
to merino wool. They’re
ultra-comfy, too, thanks
to left and right footspecific cushioning.

MIPS stands for Multi-directional Impact
Protection System – a much-respected
technology that ensures the helmet moves to
protect your head from impact should you, god
forbid, have an accident. The helmet itself is
fully compatible with Giro goggles.

Anon M2 Snapback Goggles
£205, burton.com
Featuring magnetic interchangeable lenses, these goggles are easy
to use, even when you’re wearing gloves. A snapback strap ensures
comfortable wear under a helmet. The polarised lens reduces glare
in bright conditions, while there’s a second lens for cloudy days.

GET OUTSIDE SNOWBOARDING

Maier Sports Eva
Midlayer (Women’s)
£59.95, maier-sports.com/gb-en

Arc’Teryx Macai
Jacket (Men’s)

This versatile mid-layer top with turtleneck and
half-zip is soft, light, and breathable. The seams
and lining are designed to be comfortable and
warm, even in colder conditions.

£800, arcteryx.com

Peak Performance Vertical Pro Jacket
£644.35, scandinavianoutdoor.com
It doesn’t come cheap, but this hi-tech, easy-fitting jacket
is guaranteed to keep you both warm and dry. Featuring a
breathable Gore-Tex membrane, armpit zips for ventilation,
and a stretchy hood (with a peak) that allows you to wear it
over your helmet in extreme cold conditions. There’s even
a storm flap that you can wrap across your face if you get
caught in a blizzard.

Designed for really cold days,
this Gore-Tex jacket is insulated
with Responsible Down Standard
European goose down. Mesh
vents let out excess heat, and
on warmer days you can remove
the hood.

Panda Optics RS1 Goggles
£116, pandaoptics.co.uk
These goggles include anti-fog technology and
silicone grips to ensure they stay secure over your
helmet. They come with a second low-light lens which
attaches and detaches using a magnetic system.
Available in black and blue mirror lens, or red with
a chrome mirror lens.

Arc’Teryx Incendia Jacket
(Women’s)

Arc’Teryx Procline
Pant (Men’s)

£560, arcteryx.com

£300, arcteryx.com

Maier Sports Dennis
Midlayer (Men’s)

Armed with three-layer Gore-Tex, this jacket
has a trim fit but plenty of freedom for
movement. Armpit zips let out excess heat
while the StormHood hood keeps the warm
in on colder days.

These Gore-Tex trousers, with
four-way stretch, give you mobility,
breathability, wind protection and
water resistance. There are side zips
for extra ventilation.

This half-zip, quick-drying micro-fleece mid-layer
top is perfect for colder conditions. There’s a highcut collar with chin protection, that can be opened
down to the chest when you start to heat up.

£49.95, maier-sports.com/gb-en

REWILDING
[RIːˈWʌɪLD] VERB
Reawakening the wild in you.

ADVENTURE REDEFINED
EXPLORE OUR ADVENTURE-READY RANGE AT WIGGLE.CO.UK

IN FOCUS HYROX

32 DECEMBER 2021

Bil l in g

its e l f

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DECEMBER 2021

33

IN FOCUS HYROX

W

hen you look at what most people get up to in the
gym, it can be broken down into a simple for mula:
resistance exercises, sometimes combined with a bit of
cardio, with a general emphasis on hyper trophy and strength
endurance. That’s f ine, and such a routine will def initely make
you f itter, healthier and functionally stronger. The thing is, it
also means that most people are training quite specif ically for
something that doesn’t have a cor responding
spor t, which can make it quite hard to track
overall prog ress and stay motivated.
Endurance spor t entrepreneur Christian
Toetzke recognised that fact, and experimented
with combining shor t r uns, rows and SkiErgs
– each around one kilometre in length – with
high-rep functional exercises, such as far mer’s
walk s, sled pulls and sandbag lunges. What he
landed on was a new event to test strength, stamina and
mental for titude. HYR OX was bor n.
A measurable, judgeable gym challenge, easily tur ned into a
competition, HYR OX events f irst sprang up in 2018, and it now
has par tner gyms and operates in eight countries, including
the UK and the US. It’s also backed by PUMA, which has just
launched its new F use T rainer, designed with f itness racing in
mind. The for mat has also produced its f irst standout star, in
the shredded shape of 32-year-old Hunter McIntyre.
Here’s why HYR OX is causing such a stir…
HYROX competitors
discover the brutal
beauty of broad jumps

No, it isn’t CrossFit
The other gym-based fitness
and strength formula that
may have sprung to mind
is, of course, CrossFit. But
Christian Toetzke is quick to
point out that HYROX isn’t
trying to emulate that kind
of challenge. Mainly because
competitive CrossFit events
are generally for the elite of
the sport. “HYROX is based
around what everyone is doing
in the gym,” he says. “I wanted
to create a competition that
anyone can do.”
One of the things that
CrossFit does is place a high

34 DECEMBER 2021

demand on precision. When
lifting maximum weights
for multiple reps and doing
different moves back-to-back,
pre-fatigued, you need to
nail the technique every
time, or risk injury. “With
HYROX,” says Toetzke, “we
wanted to create a sport with
minimal risk of injury.”
The other race format
that springs to mind is
obstacle course racing
(OCR), and the crossovers
are made abundantly clear
by the fact that Hunter
McIntyre – HYROX
world-record holder and
poster boy – won the OCR
World Championships no
less than six times.
OCR also provides
a mixed running and
functional exercise challenge,
but Toetzke believes the
similarities with HYROX are
only skin deep. “HYROX

has a lot of stuff that you
find in no obstacle race,”
he says, “and the exercises
are generally longer.”
McIntyre agrees:
“HYROX is a very
interesting sport, where
it’s almost a directly 50/50
split [between running and
strength exercises], whereas
OCR is majority running
with ten to 20 per cent

strength and skill. CrossFit
is something like 70 per cent
strength, 20 per cent skill
and ten per cent endurance,
or something like that.”
Instead of a fitness
challenge tied to a single
location, which is not
generally repeatable,
HYROX aims to provide
a competitive event that can
be replicated anywhere, with

HYROX comprises a rougly
50/50 split between running
and strength exercises

WHAT TO
EXPECT
supporting workouts that
can be adjusted for any
fitness level.
“We make you fit with
a three-month programme
from now to the event,” says
Toetzke. “The good thing
is that the event works for
everyone, from young to old,
from super fit to not fit.
I think that’s the beauty of it.”

• Each event hosts
up to 3,000
participants.

How to train for HYROX
You can prepare for HYROX
in almost every commercial
gym, and as Christian
Toetzke points out, you can
get the training sessions
done in one hour, while
hitting your major energy
systems and every muscle
in your body. That makes it
both efficient and accessible
for anyone with a lot on
their plate (all of us).
Consistent running (or row

• Participants wear
a timing chip
and receive
an individual
finishing time.

• The competition
starts with a 1km
run, followed by
1 functional workout.
That pattern is
repeated 8 times.
• Each competition
includes Women’s,
Men’s, Pro, Doubles
and Relay events.

• Each season
culminates
with the World
Championships,
where the athletes
with the fastest
times from each
division in each city
go head to head.
• The next UK
competition will be
in Manchester on
29 January 2022.

World-record holder
Hunter McIntyre

and SkiErg) will improve
your cardiovascular
fitness, and you can build
muscle with HYROX, too
– particularly if you adjust
the workouts available
online by reducing the rep
ranges. “You gain muscle,
but you’re not getting super
bulky,” says Toetzke. “It
keeps you as a very lean,
well-rounded athlete.”
He says that as an 85kg,
53-year-old who used to
do a lot of running and
triathlon training, he gets
fewer injuries and other
problems with HYROX:
“I feel really fit, like
a 25-year old, and because
I mix up my training, I never
do anything that extreme
anymore, which suits me
really well.”
Any workout that
involves running is going to
torch through calories, and
once you add in full-body
exercises, you can really
keep the heart rate up and
balance the load on your
muscle groups. Toetzke finds
he doesn’t have to go all out
in every workout, instead

DECEMBER 2021

35

IN FOCUS HYROX

Fitness racing formulas
Competition HYROX is
a race, and to be the best you
need to learn from the best.
Despite dominating the early
events and World Champs,
McIntyre recently lost his
crown after he pushed for
world-record timing but
blew up early in the race.
He knows he has his work
cut out if he’s to reclaim it.
“Pacing is the most
important thing there is,”
he says. Like most running
events, you should aim for
a negative split, and resist
reacting to the pumped-up
music and announcers at
the start line.
“The race is really on the
back end,” adds McIntyre. “You
should treat the beginning
– which is very challenging
with the harder movements
at the front – almost like
a warm-up. Conquer the
first couple of ones with
confidence and security, then
go through the end of it with

RACE READY
This is what amateur men are faced with at an official
HYROX competition (the pros use heavier weights)
- START -

1km Run

01.

1,000m SkiErg
1km Run

02.

5m Sled Push x 4 (125kg)
1km Run

03.

5m Sled Pull x 4 (75kg)
1km Run

04.

80m Burpee Broad Jumps
1km Run

05.

1,000m Row
1km Run

06.

200m Kettlebell Farmer’s Carry (24kg)
1km Run

07.

100m Sandbag Lunge (20kg)
1km Run

08.

Wall Ball x 100 (14lb)

- FINISH -

your best foot forward and
the attitude that you’re going
to get faster over time.”
Because HYROX is so
repeatable, McIntyre says
that you can get the exercises
down to a science. Take the
sled push, for instance.
“I know how many steps
I’m going to take every single
set,” he says, “and I know
how I’m going to breathe
through my nose and exhale
through my mouth, so I can
get the air out better. If you’re
applying pressure to your
diaphragm with that sled, all
of a sudden your lung capacity
is going to be slashed.”
McIntyre knows the

36 DECEMBER 2021

importance of good mobility,
pointing out that squatting
down with a weight in your
hands for 100 reps is going
to hit your quads, knees and
hips – hard.
“If you don’t take care of
your mobility at all, it’s going
to be like taking a train and
going back and forth against
a bunch of rusty tracks,” he
says. “But if you’ve greased
the grooves, it’s going to be
nice and smooth.”
Finally, you will always
be pushing to beat your
personal best, even if you’re
not focused on beating
other competitors, and
to do that you need to
have what McIntyre calls
a ‘courage mindset’.
“You’re never going to
become the best you can be
without being able to apply
forces against your body,
which you didn’t previously
think you could handle,” he
says. McIntyre also reads
books about exceptional
lives, from explorers to
Napoleon, to cultivate such
an attitude. “Especially when
chasing world records,” he
adds, “I’d rather die knowing
that I failed trying, than
having pretty decent times
for the rest of my life that
are safe and secure.”
Whatever your eventual
goals (and to clarify, we
wouldn’t recommend going
quite that far in pursuit of
a PB), giving HYROX a try
might provide the motivation
required to push your fitness
to uncharted territory.

PUMA HAS LAUNCHED ITS NEW
FUSE TRAINER. FIND OUT MORE
AT UK.PUMA.COM
FOR HYROX TRAINING PLANS,
WORKOUTS AND UPCOMING
EVENTS, VISIT HYROX.COM

Words: Matt Ray | Photography: HYROX

running at around 70 per
cent through the week, then
once a week doing a HYROX
workout as fast as he can, in
order to progress steadily.

HYROX WORKOUT
This fitness racing session, blending running with resistance
exercises, is the first step to becoming Hunter McIntyre 2.0
You can do this workout in any gym or training space that has basic
equipment. It uses some of the moves that feature in the competitive HYROX
races. Repeat the session two to three times a week to see improvements.

1. WARM-UP
• Run x 5 mins
• Row x 5 mins
• SkiErg x 5 mins

3. 15-MIN AMRAP
• Sprint x 200m
• Wall Ball x 15
• Sprint x 200m

• Pull-Up x 8-10
• Sprint x 200m
• Wall Ball x 15

2. TUNER
• Weighted Lunge
x 30 secs
• Rest x 30 secs
• Repeat x 4

4. CORE
• V-Ups x 60 secs
• Rest x 30 secs
• Repeat x 4

DECEMBER 2021

37

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oad biking is a fast and furious way to burn fat and build fitness.
However, there comes a point on every ride when you wonder
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beyond. This is where gravel biking comes in, with designs that are as
capable ticking off the kilometres on tarmac as ripping through the woods.
Taking inspiration from mountain biking, the mud-spattered sport of
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vibration damping and enough nimbleness to make these next-gen steeds
ready for any adventure. Whatever your own outdoor goals, there’s a
Specialized gravel ride for you – here’s how to find it…

R

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you should know that the new Specialized Crux is the lightest
gravel bike in existence, weighing in at a frankly outrageous
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the lightest bike ever.
Combining a frame that weighs less than a full water
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Crux climbs like a highly motivated mountain goat and then
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distribution
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THE BIKEPACKER
Ever had the urge to load
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Specialized Diverge is the
bike you need to ride far from
crowds, traffic and tarmac.
The frame geometry is the most progressive ever used by Specialized, which
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The Diverge is a real bikepacker’s dream, with rack mounts on the fork
and top tube, even on the carbon models. There’s also internal storage in the
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Despite the bikepacking features, the Diverge is also race-ready and
primed to claim your local dirt climb KOM. It packs adjustable Future Shock
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THE DO IT ALL
Want an adventure-seeking gravel bike that can extend
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The Turbo Creo EVO packs the same motor, battery and
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The motor is designed to stay in tune with your riding
cadence. You can make fine adjustments with the Mission
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can track your fitness progress. The Creo EVO can go from
smooth tarmac to rowdy gravel with a turn-adjustable Future
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Whatever your gravel goals, Specialized has the bike you
need for that next two-wheeled adventure…

IN FOCUS STEEL WARRIORS

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40 DECEMBER 2021

DECEMBER 2021

41

Steel Warriors gyms allow
young people to feel more
confident in their own bodies

IN FOCUS STEEL WARRIORS

aving lived in the
area for a couple of
years, and endured
last year’s lockdowns in
a matchbox-sized flat,
Finsbury Park – with its
running trail, duck pond
and disproportionate
number of playgrounds –
has become essential for my
sanity and general sense of
wellbeing. There’s just
enough green space to briefly
forget you’re in a city of
8.9-million people, and
walking around takes a
lunchtime-compatible 20-25
minutes. More to the point,
there’s even a gym.
Equipped with pullup bars, dip stations and
concrete platforms, this free
space is the work of Steel
Warriors, the charity set up
to tackle London’s knifecrime epidemic.
Each month, thousands
of knives are taken off the
streets, and in just one week
from 26 April to 2 May this
year, 400 knives were seized.
In that same period, 994
knife-crime-related arrests
were made.
DCI Gareth Gilbert
heads up the Met Police’s
Violent Crime Taskforce
(VCT). Speaking to My

H

Just starting out? Try
a few press-ups before
anything like this

London, he said the issue
is city-wide:
“We are talking kids
from grammar schools to
local authority-led high
schools. Inner London,
outer London, it’s happening
all over where there are
opportunities for criminals
to exploit young kids.”
And while some of the
knives belong to existing
gang members, DCI Gilbert
says they’re just as likely to
be found on “good kids,
who don’t want to be part
of a gang, who don’t want
to be pushed into that way
of life, but they’re scared,
because they live in the same
community.”
The more knives are
on the street, the more
kids feel the need to
protect themselves. It’s a
vicious cycle, not easy to
break. But it’s exactly why
Steel Warriors’ work is so
important.
Positive action
Ben Wintour co-founded
the charity while working for
a PR agency. His campaignled role involved a lot of
news reading, and the scale

of London’s knife problem
became impossible to ignore.
“We [Wintour and
co-founder, Pia] tried to
understand the key motives
for carrying knives, so we
started speaking to a lot of
young Londoners and people
who had been affected by
knife crime – as well as the
police. We established there
are two main reasons for
carrying a knife: protection
and bravado. Obviously
there are a whole host of
other reasons, including a
lack of support at home and
feeling disenfranchised from
their communities, but they
seem to be the main two.
“We found out that
the police were taking a
ton of knives off the streets
each month, which was a
really shocking insight. And
essentially we wanted to find

a way to put all that knife
steel to some good use.”
The solution was simple:
melt it down and turn the
steel into gym equipment.
“We decided to turn it
into something that can help
people feel confident in their
bodies,” says Wintour. “The
gyms allow people to flex
their bodies in a healthy way.
They bring people together
to form a new community
focused around something
positive. It’s a new group
centred around fitness,
rather than violence.”
The first Steel Warriors
gym went up in Tower
Hamlets’ Langdon Park in
2017, and was such a hit
that gyms in Lambeth’s
Ruskin Park and the
aforementioned Finsbury
Park – all ‘gang-neutral’ areas
– quickly followed.
“The first was a bit of
a trial run,” says Wintour,
“but we were pleased to
see people were using it,
clubs were coming together
and we were getting lots
of brilliant feedback. But
we weren’t going to make
a difference with just one
gym, so we soon decided to
get more up. It’s so nice to
see people coming together
around these spaces.”
Body confidence
One such club is Team
Instinct, a group of elite
calisthenics athletes who
compete worldwide. The

42 DECEMBER 2021

Photography: David Clerihew

“The gyms allow people
to flex their bodies in a
healthy way. They bring
people together to form a
new community focused
around something positive”

DECEMBER 2021

43

Juan Lopez (right) shares
his pearls of calisthenics
wisdom on the next page

team is captained by Goku
Nsudoh (@goku_sw), who’s
only too happy to share
the Steel Warriors message.
“Steel Warriors creates safe
and protective spaces for
young people,” he says, “and
I want to be behind that.”
Nsudoh first got into
calisthenics at secondary
school, as a way to feel more
confident in his own body.
“I was bullied in primary
school,” he says, “and when
I moved up I obviously
didn’t want that to happen.”
Told that lifting weights
would stunt his growth,
calisthenics seemed the
perfect alternative: a way
to get stronger, without
placing unregulated stress
on a growing body. It’s also,
crucially, completely free.
With many of the kids who
get caught up in knife crime
coming from disadvantaged
backgrounds, paying £20
or £30 a month for a gym
membership simply isn’t an
option. With calisthenics,
all you need is a square foot
of space – even the bar is an
optional extra.
“When I first started
training,” says Nsudoh, “the
one thing I didn’t have was
money to go to the gym.
Being able to go to any park
or any old pull-up bar is a
great thing for anyone who
wants to start working on
themselves.”
And these gyms really
are for anyone. At Finsbury
Park, for every bloke bashing
out muscle-ups and full
planche holds, there are
people like me, struggling
through sets of air squats and
press-ups. Which is one of
the reasons calisthenics is the
perfect distraction for young
men trying to escape lives of
violence: the opportunities
for growth, while still
engaging in a bit of healthy

44 DECEMBER 2021

Forget your bulky gym trainers; for
calisthenics you need light and flexible
footwear, like Vivobarefoot

muscle flexing, are limitless.
“Calisthenics itself
doesn’t mean anything
other than bodyweight
training,” says Nsudoh.
“I started with the same
things that beginners now
would start with. Even now
I’m doing flips and stuff
people would say is crazy,
I started at the same base
level as everyone else. It’s
like jogging: everyone can
wake up and do a slow jog,
but not everyone is going to
be able to run a 5k or 10k.
They can be milestones, but
it takes time and practice to
get there.
“With calisthenics there
is so much freedom. Get to
the bars, practise swinging,
and check out YouTube for
tips and inspiration. You can
set your own goals and build
up to them. So say your goal
was five pull-ups, to build up

to that you can do negatives
(jumping up and lowering
slowly). Play around, have
some fun, go from there.”
Where next?
While Steel Warriors has
found a way of turning
destructive weapons
into genuinely positive,
community spaces, plans
to build more have been
curtailed by its main sponsor
pulling funding earlier this
year. Still, Ben Wintour
remains optimistic that the
charity can continue to make
a positive impact.
“The plan is to build
more gyms,” he says, “but it’s
also to find out how we can
engage people even more, on
the ground, with these gyms.
We’re hoping that with some
more funding we’ll be able to
continue on our mission and
make a real difference.”

STEEL WARRIORS RECENTLY TEAMED UP WITH VIVOBAREFOOT, AS PART
OF THE BRAND’S ‘MOVEMENT OUTSIDER’ SERIES. FIND OUT MORE AT
VIVOBAREFOOT.COM

Photography: Vivobarefoot

IN FOCUS STEEL WARRIORS

GET STARTED

Photography: David Clerihew | *Tips originally published on vivobarefoot.com

Calisthenics tips from
Juan Lopez, who founded
@_calisseum_, the platform
for athletes of all abilities to
showcase their talent, skill
and personality

01.

02.

Take it one
move at a time

Calisthenics is not
bodybuilding

It all starts with
a specific goal.
Calisthenics is a broad
discipline covering
strength and flexibility.
Try and take it on all at
once and you’ll get demotivated. I started off
keeping things clear and
simple, focusing on one
move at a time. It might
be a pull-up, or even
a press-up. Breaking
exercises down gives
you a faster sense of
achievement – then
you build to the next
level and more complex
moves. My first big
buzz was when I felt my
balance for the first time
in a handstand, after
practicing solidly for
over three months.

You will develop muscle,
but mobility is vital and
gives you the strength
that helps you move.
We break the body
down into a ‘threebody chassis’. This is
the shoulders, spine
and hips. Stretch these
areas thoroughly to
keep yourself fluid and
aimed squarely to be at
the top of your game.
My favourite move is
definitely the handstand,
but my dream move is
the full planche, which
is my 2022 goal.

04.
03.
Drill solid
foundations
Press-ups, pull-ups,
dips, bodyweight rolls
or planks – these are
calisthenics’ bread
and butter. No one
landed that flash move
by skipping out of
developing the basics.
When drilling these
foundations, always
look for balance – equal
out pushing reps with
pulling reps. Balance
a plank with a back
bridge, pull-ups with
dips – and so on. That
way you’ll develop
all-round stamina and
won’t overwork one
muscle group.

Be patient
Give your body a break.
Enjoy the ride and take
your time. That’s why
those small goals are
so important. Listen
to what your body is
telling you and build a
mind-body connection.
No one trains when
they’re injured, so listen
out, respect your limits
but know that you’ll
overcome them by
chipping away. A low
point for me was getting
a shoulder injury and
not being able to train
for two months. It was
thanks to guys in the
community like Christian
Dippo, Kai Ried, Shaks,
Mickey and Goku – who
encouraged me to work
on other areas – that I
stayed motivated and
recovered. They helped
me push through the
disappointment and
keep going.

05.
Calisthenics is
a community
We inspire, grow and
support each other.
Don’t forget, everyone
started as a beginner.
What’s the worst that
can happen if you go
to your local bar park?
The scorn is in your
head – you’ll likely
meet cool people who
have taken the same
journey you’re on. My
most memorable day
was the last Calisseum
event in August. We
had a 15-year-old pull
off a trick that only
three people in the UK
can do. It sent a park
of over 80 people into
total eruption. The
energy and absolute
passion that we all felt
was undeniable. At that
moment I realised I am
100 per cent in the right
place in life.

DECEMBER 2021

45

IN FOCUS HIKING & MENTAL HEALTH

WALKING
BACK TO
HAPPINESS
Fresh off a record-breaking 500-mile trek, James Forrest
reflects on the incredible mind and body benefits of putting
one foot in front of the other

46 DECEMBER 2021

DECEMBER 2021

47

IN FOCUS HIKING & MENTAL HEALTH

ou’re bonkers – why
on earth would you
want to do that?”
asked the bemused man
outside Tesco. I had just told
him I was about to hike 17
marathons in 17 days, as
part of my mission to climb
Ben Nevis, Scafell Pike and
Snowdon – and walk every
mile in-between them – in
what would be a solo,
self-supported record. No
matter how enthusiastically
I replied, I feared my efforts
of hiking evangelism were
falling on deaf ears – but I
tried all the same.
“I just love everything
about walking – it’s amazing
for you, like a miracle drug
for your body and soul.”
The expedition was
proof of the veracity of that
bold claim. At home, I often
feel agitated and frustrated,
but on the open trail I’m
happy and free. My goal
was to complete an epic
492-mile trek from Fort
William in Scotland to
Llanberis in North Wales,
via the West Highland Way,
Clyde Walkway, Annandale
Way, Cumbria Way,
Lancaster Canal path, Wales
Coast Path and several other
trails. The simple process
of putting one foot in front
of the other is therapeutic,
and I had ample time for
self-reflection and quiet, for
wilderness and solitude,
for escapism and nature.
In Glencoe, Scotland’s
most dramatic glen, I
wild-camped on a grassy
knoll overlooking The

Y

48 DECEMBER 2021

Buachaille: a masterpiece of
a mountain, alluring and
mesmerising and impossible
to take your eyes off. It’s a
restorative and healing sight.
Any residual stresses and
anxieties, lingering remnants
of a busy few months prior
to this challenge, dissipated
into the misty air. The
mountains cleared my head.
They helped me relax and
de-stress, and empowered me
to put life’s little problems
into perspective. For the past
year, following a marriage
breakdown and subsequent
mental health struggles,
I have been taking a daily
20mg tablet of citalopram,
an anti-depressant prescribed
by my GP. The pills help, of
course, but it is walking in
the countryside that really
levels me out.
Why? The answer is
simple. Humans are meant
to be connected to the
natural world.
Back to nature
For millennia, we’ve had an
intimate relationship with
nature, and derived freedom,
happiness and wellbeing
from that closeness. But in
modern times, a city-based
Mountain excitement
in North Wales

A pitstop in Glencoe, on
the West Highland Way

and internet-obsessed
existence has left us more
and more detached from
nature. Walking outside,
particularly in green spaces,
allows you to unplug from
that tech-centric matrix and
re-connect with nature. For
some, it feels like coming
home, as if tapping into an
intrinsic, innate desire to be
outside in the countryside.
For others, walking simply
allows anxieties to float
away, mood to be restored,
energy to be refound and
wellbeing rejuvenated.
Walking in nature offers

up renewed resilience to face
life in a positive way.
The medical reasons
for this are plentiful, wellresearched and scientifically
validated. A recent study
published in Frontiers in
Psychiatry, for example,
showed that regular exercise
such as walking had
a dramatic impact on
mental health and wellbeing.
Swedish researchers studied
almost 400,000 people over
a 21-year period and proved
that those with an active
lifestyle were 60 per cent less
likely to develop anxiety

“WALKING SAVED MY LIFE”
Harrison Ward, AKA @fellfoodie, explains how hiking helped
him through the toughest of times
Taking holy inspiration
from Carlisle Cathedral

compared to less physically
active people. Meanwhile,
a similar study, quoted
online by the Ramblers
charity, revealed that
physically active people
had up to a ‘30 per cent
reduced risk of becoming
depressed, while staying
active helped those with
depression to recover faster
and more permanently’.
Mountains of scientific
evidence is available for
similar conclusions.
Published in the National
Library of Medicine,
a 16-week study of 202
people found that 45 per
cent of patients diagnosed
with acute depression no
longer met the criteria for
depression after exercising
three times a week in a group
setting. That’s only marginally
less than the 47 per cent of
participants who no longer
met the criteria for depression
after taking anti-depressants.
A University of Stirling
study of 341 men and women

Back in 2015, my life hit rock bottom. I’d suffered from a crippling
depression and suicidal thoughts since puberty, but in early adulthood
my life spiralled out of control. I turned to alcohol to sedate my mind. At
first, it acted as an escape – a way to silence thoughts of self-loathing
– but before long it was my poison. Alcohol became my sole focus,
affecting relationships with family, friends and loved ones. By the age
of 21, I was regularly consuming over 20 pints a day and chain-smoking.
I ballooned to 22 stone.
A relationship break-up proved the turning point. I finally came to
terms with my problems: I was an alcoholic and mentally unwell. Almost
overnight, I removed alcohol and cigarettes from my life, moved home
to Cumbria, sought medical help and
threw myself into fitness. I began
Harrison Ward, before pints
to lose the excess weight, maintain
were replaced by peaks
sobriety and started to see the world
through fresh eyes. It feels like I’m
looking back at a stranger when
I recall my past days.
Back living on the edge of the
Lake District, my good friend Ryan
introduced me to hill walking.
Completely unfit and still in the throes
of withdrawal, I hiked up Blencathra.
The climbing of that mountain felt like
a physical manifestation of my own
struggles. Helvellyn followed a week
later, Scafell Pike after that, and
a new addiction was born. I loved the sense of achievement, but also
the escapism from the negatives of everyday life.
Now I’m a big advocate for eco-therapy. The endorphin boost you
get from walking in the great outdoors is essential to both physical and
mental health. That ‘high’ of reaching a summit and gazing over the
landscape far exceeds any placebo I may have had in the past. I consider
walking and the mountains as key to my life redemption and newfound
contentment – and I’m proud to say I’m now five years sober.

DECEMBER 2021

49

IN FOCUS HIKING & MENTAL HEALTH

Physical benefits
It’s not just mental benefits,
however. Walking is
a dynamic cardio workout
too, providing myriad
physical health benefits. It
can lower your risk of heart
disease, improve your blood
pressure and blood sugar
levels, and boost your bone
density (through weightbearing exercise). It will also
build strength in your quads,
glutes, hamstrings, and the
muscles in your hips and
lower legs; strengthen your
core; improve balance and

showed a brisk walk was
‘an effective intervention
for depression’, while
elsewhere in Scotland,
scientists used lightweight
brain-scanning devices
to prove that walking led to
the brain becoming more
meditative and calmer.
More anecdotally, but
nevertheless insightful,
a recent survey of 2,000
adults by Snap Fitness
showed that walking made
people ‘feel great’ for an
average of one hour and
15 minutes afterwards.

posture; and assist
with weight loss or the
maintenance of a healthy
weight, partly by reducing
food cravings.
Walking can even
protect you during cold
and flu season: people who
walk five days a week have
43 per cent fewer sick days
than those who exercise
once a week or less. And
an 11-year study of 2,100
adults, by the University
of Massachusetts Amherst,
found that regular plods
can educe your risk of

premature death by more
than two-thirds.
Almost a week after my
encounter with the man outside
Tesco, I plodded the final steps
to the summit of Snowdon.
I’d walked almost 500 miles
across the UK, ascending the
highest peaks of Scotland,
England and Wales in 16 days,
15 hours and 39 minutes
– a new self-supported record.
But it wasn’t the record that
made me happy. It was that
simple act of putting one foot
in front of the other: miracle
drug for body and soul.

GET THE GEAR Some of our favourite kit for a more comfortable hike
£69.99,
highlander-outdoor.com
Established in 1985 to
provide an alternative to
niche and over-priced
outdoor kit, Scottish
brand Highlander is all
about affordable gear
– and this backpack is
no exception. It’s half
the price of some of
its competitors and
performs surprisingly well out
on the trail. You get a 40L capacity, loads
of useful pockets and straps, and a comfy
back system with sturdy hip-belt and
padded shoulder straps.

inov-8 Roclite G 315 GTX
Hiking Shoes

Montane Fireball
Insulated Jacket

£145, inov-8.com

£200,
montane.com

If you don’t fancy traditional, heavy,
high-ankled boots, an alternative is to walk
in lightweight, trainer-like hiking shoes.
This pair from inov-8 tick all the boxes:
they’re lightweight (315g, men’s size 8),
waterproof, supportive and grippy. But the
real star of the show is the hard-as-nails
outsole with 6mm claw-shaped cleats.
It’s infused with graphene, the world’s
strongest material.

Haglofs Rugged
Flex Pant

inov-8 Rocfly G 390

£140, haglofs.com

These new-release walkers are
waterproof, durable, comfortable and
ultra-grippy, thanks to the use of
graphene’s tank-like traction and bouncy
G-FLY cushioning. Light, breathable and
quick-draining, these were the shoes worn
by writer James Forrest for his Three Peaks
hiking record, which is testament to their
quality and comfort over big mileage.

Made from two materials
– a hard-wearing fabric
across the thighs and
calves and a four-way
stretch fabric on the
knees, shins, backside
and inner thighs – these
trousers strike a lovely
balance between
sturdy durability
and lightweight
movement. They’re
rugged and flexible,
as the name implies.

50 DECEMBER 2021

£175, inov-8.com

New for 2021, the
Montane Fireball
is a warm,
breathable and
versatile jacket
for hiking in
colder conditions.
Featuring synthetic
insulation, which
keeps you warm even
if damp, the Fireball also features an
insulated hood, articulated arms,
elasticated cuffs, adjustable hem and
full-length zipper with stormflap – all
you need to stay cosy out in the wild.

Berghaus
Paclite Peak
Waterproof
Jacket
£190,
berghaus.com
Light yet sturdy
enough for all-year
use, this will keep
you dry out in the
countryside. It
features Gore-Tex’s
Paclite membrane (with a very high
28,000mm hydrostatic head rating), plus
adjustable hood, Velcro cuffs, ventilation
zips, hem drawcord and three pockets.

Photography: Dave MacFarlane / inov-8.com

Highlander Vorlich
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IN FOCUS TIMBERSPORTS

Grit &
Sawdust
Dominic Bliss steps into the gasoline-fuelled
world of the competitive wood-cutters >>

52 DECEMBER 2021

DECEMBER 2021

53

IN FOCUS TIMBERSPORTS

he air is thick
with sawdust,
exhaust fumes
and the deafening
roar of an
enormous
chainsaw. How deafening?
125 decibels is one
conservative estimate – not
much less than a jetplane
taking off. Champion
lumberjack Elgan Pugh
is on stage, wielding his
custom-built cutting machine.
Powered by a 250cc, 70hp
go-kart engine, and armed
with a 32-inch blade, it slices
through an 18-inch-thick
tree trunk in seconds.
Pugh is competing at the
Telford International Centre
in the Stihl Timbersports
British Pro Championship,
a professional event that sees

the nation’s finest axe men
chopping and chainsawing
their way through various
lumps of wood, testing their
skills as well as their fitness
and strength.
It’s a sport known
generically as wood-chopping.
Around the world, there are
different competitions with
different events and different
sponsors. But it’s the German
chainsaw manufacturer Stihl
that stages arguably the
world’s leading competition,
the Stihl Timbersports
Series, with competitions
across Europe, North
America and Australia,
culminating in an annual
World Championship.
Power and precision
Thirty-nine-year-old Pugh,
a builder from Bala, on the
edge of Snowdonia, is doing
his best to qualify for those
world champs. He has
already impressed the small
crowd of supporters with his

exploits in the previous
disciplines. The most athletic
of all is what’s known as
the Springboard, where
competitors have to chop
notches into a big tree trunk
and then, climbing up onto
a board wedged into those
notches, they must sever the
top of the trunk completely
with their axe. It takes
consummate skill and a great
deal of strength. Pugh is in
fine form, nimbly climbing
to a position two metres off
the ground, swinging his axe
in a sweeping parabola that
makes quick work of the
trunk. His wife and two
of his four kids are in the
audience cheering him on.
The wood, mostly
poplar, is secured in steel
frames, so that competitors
can attack it with gusto.
They compete two at a time
on stage, with a referee
checking each cut is performed
correctly. In-between rounds,
a crew leaps onto stage to

clear away the offcuts, wood
chips, and ever-mounting
piles of sawdust.
Meanwhile, off-stage,
the other competitors are
limbering up: doing lunges,
and stretching their hips,
calves and arms. With such
heavy equipment to wield,
they need to be both strong
and flexible. Some are
donning special chainmail
socks to protect their feet
and legs from an errant
chop. Others sharpen and
lubricate their axe blades,
or apply chalk to their palms
to guarantee a secure grip.
These axes are huge – nothing
like you’d find in your local
B&Q – and no one wants
to see one flying off the
stage. With power tools,

Above: Graham Turner
executes an underhand
chop; left: Elgan Pugh
makes a precision cut

54 DECEMBER 2021

Glen Penlington performs
the Single Buck

and more than a bit of facial
hair, there’s an unambiguous
macho element to this sport.
Nevertheless, the safety
regulations are strict. For the
chainsaw events, ear and eye
protection is mandatory, as
well as protective trousers.
Promising start
Already five-time winner of
the British Championships,
Pugh has been doing this
sport for 12 years now. His
first introduction was at
a county show near his
home in Wales.
“The guys said, ‘Come
and do some training with
us’,” he remembers. “So I
kept training and training,
and I thought, Bloody hell!
I’m not too bad at this.”
Nowadays, he’s
a member of a small
wood-chopping club called
the Clwyd Axemen, who
offer demonstrations at
agricultural shows and

carnivals. They rent a yard
with all the required saws,
axes and training facilities
but, as Pugh explains, the
lion’s share of his practise
is done in his workshop
at home in Bala. His day
job involves running
a construction company,
so there’s no shortage of
tools, nor the skills required
to handle them.
“If you want to take
the sport seriously, you
have to have home-training
facilities,” he explains. “If
I didn’t, I wouldn’t be where
I am today.”
Alongside his chainsaws
and axes, Pugh keeps fitness
equipment as well as a few
weights. He does mainly
CrossFit-style circuit
training, as well as lots of
cardio work on a rowing
machine, a road bike and
a mountain bike. Strength
conditioning is less
important, he says, but

FACE THE CHOP
The six disciplines athletes must
complete at Stihl Timbersports
1. Underhand Chop
Standing on a horizontallly anchored block,
athletes use an axe to cut through a 32cm
log from both sides.

2. Stock Saw
Using a standard chainsaw, athletes cut
two discs off a log in the fastest time: the
first cut downwards, the second upwards.

3. Standing Block Chop
Athletes chop through a standing wood
block 30cm in diameter from both sides.

4. Single Buck
Athletes use a one-man pull saw, two
metres in length, to cut a complete disc
off a wood block 46cm in diameter.

5. Springboard
Notches are chopped into a vertical log.
Two springboards are anchored into these
pockets, as athletes climb up to chop
through a block of wood in the fastest time.

5. Hot Saw
Using their own custom-built chainsaws,
athletes must cut three discs off
a horizontal log as fast as possible.

DECEMBER 2021

55

IN FOCUS TIMBERSPORTS

Above:
getting into
the swing of
things; centre:
Glen Penlington
competes in the
Standing Block

includes bench press,
deadlifts and squats.
“I’m not here to break
the deadlifting record,” he
stresses, pointing out that
he stands at 5ft 9ins tall,
weighing in at 92kg. “The
gym work helps in this
sport, but the best training
is simply doing all the
chopping and cutting. In
fact, the best thing about the
cardio training is it allows
me to do more axe and
chainsaw training.”
He believes that the
disciplines of his sport are
75 per cent technique and
only 25 per cent physical.
Chip off the old block
Many of Pugh’s rivals have
a similar training set-up.
One man snapping at his
heels is fellow Welshman,
Glen Penlington. The
30-year-old from Knighton,
in Powys, runs a building
firm with his father. Their

56 DECEMBER 2021

workshop, on a local farm,
has a training shed attached
to it with all the tools and
facilities he needs. It was his
father who first introduced
him to the sport when he
was a youngster. Penlington
practises chopping and
sawing three evenings
a week, and trains with free
weights or his SkiErg two
evenings a week. He also
mountain bikes and
cross-country runs in the
hills near his home. “It’s
not flat around Knighton!”
he adds.
5ft 9ins and 13st, he’s one
of the smaller competitors,
but he says lightweight
agility is a bonus, especially
on the springboard:
“Hit rate and speed,
rather than brute force,
are key. A lot of people
think you have to be

big and strong for this
sport, but as long as you
are fit and active, you can
be good at it.”
Another competitor is
Scotsman Graham Turner.
Hailing from Penicuik, not
far south of Edinburgh, he
is one of the tallest in the
competition, at 6ft tall and
120kg. A fencing contractor
by trade, he reached a high
level in amateur rugby and
golf, before switching to
wood-chopping in 2019.
Turner describes the
thrill he derives from such
a dynamic sport: “The
adrenaline, the rush of being
on those logs, chopping and
sawing… there’s a huge
competitive side to it. It’s
you versus that log. But
also there’s this camaraderie
with the other competitors.
It’s like being back playing
rugby, except you’re
competing on your own.”
Global appeal
Stihl may lead the way in
European Timbersports, but
there are plenty of other
leagues and competitions
staged in other territories,

especially USA, Canada,
Australia and New Zealand.
One of the reasons the sport
is little known is because
there is no global governing
body to promote it.
Timbersports, wood-chopping,
logging sports, lumberjack
sports… there’s also no
official name.
Of course, lumberjacks
have been chopping
competitively for centuries.
Even back in prehistoric
times, you can imagine
cavemen with flint axes racing
each other to cut down trees
as quickly as possible.
Fast-forward to modern
times and no one can agree
how logging as an official
sport first started, but it
seems the Australian island
of Tasmania might have
been ground zero.
According to the
University of Tasmania’s
Centre for Tasmanian
Historical Studies, the
first formal competitions
sprang up among the
bushmen who were
working in the
mountain ash forests,
where the wood was

Elgan Pugh
proves he’s
the best in
the business

Words: Dominic Bliss | Photography: Getty Images / Stihl Timbersports

Graham Turner gets
stuck into some
Single Buck training

particularly hard and the
bark very stringy.
“It is these hardwoods
that have contributed to
Tasmanians being at the
forefront of world
champions, even until the
present day,” writes Marie
McCulloch in the centre’s
Companion to Tasmanian
History. “Man’s desire to be
competitive and beat his
mates was the driving force
behind the emergence of the
sport of wood-chopping. It
is one of the few sports that
evolved from daily work or
an occupation.”
McCulloch says the
first record of a chopping
match appeared in a local
newspaper called The
Mercury in January 1872,
when Edward Murray of
Surges Bay and Edward
Owens of Port Esperance
axed through a swamp gum
tree 3ft 6ins in diameter.
Murray was the winner, in
44 minutes, for a prize of £3.
As the sport grew in

popularity, both in Tasmania
and the Australian mainland,
competitors pushed for an
official association and
codified rules.
“At a meeting at
Whitaker’s Coffee Palace in
Latrobe on 13 June 1891,
the United Australasian
Axeman’s Association was
established and the sport
of wood-chopping was
formalised,” McCulloch
writes. “On 2 December
that year, the inaugural
world wood-chopping
championships were held
in Atkinson’s saleyards in
Latrobe. The winner was
Tom Reeves, of Barrington,
who cut through a 2ft
standing block in six
minutes, 22.5 seconds.”
In the early days, it was
professional lumberjacks who
would compete. Modernday wood-chopping,
however, sees competitors
from many walks of life.
Though “not many solicitors
or accountants,” says Pugh.

Cut above
Back at the British
Championships, he is
preparing for the final event
– the Hot Saw. Specially
manufactured by a German
engineer at a cost of €5,000,
his Rotax chainsaw, with its
250cc engine, looks like
a grisly monster-killer straight
out of a sci-fi film. As he
starts it up, the chain reaches
speeds of over 150mph. On
the mark, he lifts his saw
into place, makes first one
cut downwards through
the huge log, then one cut
upwards, and then a cut
downwards. It’s all over
in 8.42 seconds. He’s the
fastest of the competitors,
and wins the competition
– his sixth consecutive title.
On the podium, liberally
sprayed with champagne by
his rivals, Pugh shows his joy
at proving yet again he’s the
best in the UK. He takes
home a trophy and £1,000
in prize money.

Wrapped in the Welsh
flag, he still berates himself
for a few minor errors. This
man is a perfectionist. “You
have to be really,” he says.
“If you want it to be right,
there’s no other way.”
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DECEMBER 2021

57

IN FOCUS TALISMAN TRIATHLON

58 DECEMBER 2021

Day 14 at Ben Nevis;
left: scaling Scafell Pike

STRENGTH
IN
ADVERSITY
In memory of friends lost to suicide,
former Royal Marine Frankie Tinsley
created and completed a new
extreme-endurance challenge:
a 16-day triathlon taking in the
length of the UK

rankie Tinsley picks up his phone, turns his camera
around and shows the sickening view from his
balcony. It’s a bucolic alpine scene straight out of
Heidi, a skip and a jump from the Austrian border in the
German town of Sonthofen in the Bavarian Alps. Up here,
he’s at the pinnacle of his career, he says, though if you were
sent to visit him in these postcard-worthy surroundings, he
wouldn’t show you a particularly nice time.
The former Royal Marines Commando from Cumbria,
40, now runs an Adventurous Training centre out there for
military personnel, specialising in resilience training.
“We’ll take people out and expose them in different
environments,” he says. “Discussing their experiences
afterwards hopefully gives them an insight into what they’re
like in certain situations, and gives them tools they can utilise
to help them to cope.”

F

DECEMBER 2021

59

IN FOCUS TALISMAN TRIATHLON

Naturally, he practices what he preaches.
“I’m more comfortable when I’ve got a bit of
hardship in my life,” he says. “I like to call it
healthy suffering.”
Five years ago, he went to the Mojave
Desert to compete in the World’s Toughest
Mudder, ending up squashed against his
three teammates inside a two-man tent
enduring a freezing night-time sandstorm.
In August 2021, he accomplished
something much bigger: a 16-day, self-devised
triathlon, covering the length of the
UK from Land’s End to John O’ Groats,
incorporating swims of the longest lakes
in Wales, England and Scotland (Bala,
Windermere and Loch Awe respectively),
runs up and down the three highest peaks
(Snowdon, Scafell Pike and Ben Nevis),
and mammoth cycles in-between. He
cycled over 1,400km, ran around 190km
and swam a total of 60km, at the time
of writing raising about £26,000 for the
mental health charity CALM.

Raising awareness
CALM, which stands for Campaign Against
Living Miserably, has a focus on preventing
male suicide – the issue that moved Tinsley
to take on his challenge. Before taking his
current job, he was a PT instructor with the
RAF. At the start of 2016, he was discussing
with a fellow instructor, Andrew Shepherd,
the idea of a canoe/cycle/run across England,
Scotland and Wales as a leadership exercise
for officer cadets. Four months later, he
received a call notifying him that Shepherd
had taken his own life. The following
January, another of his friends and colleagues,
Andrew Morris, also died by suicide.
“This challenge was the last thing that

Andy Shepherd and I had talked about, so
I really felt I should do something to raise
awareness around it,” says Tinsley. “I think
in life, we all have a responsibility to be role
models. What I’ve learned through my age
and my experience and my profession is that
showing resilience is an opportunity to
inspire people. I wanted to demonstrate the
things that we can do, and show people that
when things are hard, you do have an option
to do something positive.”
He also wanted another ‘Oh shit’
moment in his life, so he decided that
crossing the lakes in his familiar kayak
wouldn’t be taxing enough. He had never
done a formal triathlon, but felt that the
epic one he was developing should include
swimming – definitely not his comfort zone.
“On my physical training instructor
course, I was the weakest swimmer by far,”
says Tinsley. “We had Friday afternoon
sessions, and everything that you did

“I’m more
comfortable
when I’ve got a
bit of hardship
in my life”

The CALM helpline is open 5pm-midnight 365 days a year
on 0800 58 58 58, as is their webchat at thecalmzone.net

60 DECEMBER 2021

Day six: cycling from
Snowdon to Windermere

Tinsley training in his
makeshift garden pool

Day seven: the
Windermere swim

T A L I S M A N

T R I A T H L O N

Frankie Tinsley’s gruelling schedule involved:

551km

6km

63km

cycle, from Land’s End to Lake Bala

swim around Lake Bala

run to Snowdon

START

260km

18km

29km

cycle to Windermere

swim around Lake Windermere

run to Scafell Pike

355km

41km

103km

cycle to Loch Awe

swim around Loch Awe

run around Kinlochleven and Ben Nevis;
302km cycle to John O’ Groats

FINISH

DECEMBER 2021

61

IN FOCUS TALISMAN TRIATHLON

Emerging from
Lake Windermere

Feeling the strain
at Loch Awe

Day one, at Andy’s
memorial bench

62 DECEMBER 2021

Reaching the summit
of Snowdon on day five

Words: David Smyth | Photography: Matt Hardy

wrong added up to extra
lengths in the pool as
a punishment. I’d be the
last out the door by a good
half hour.”
However, this challenge
wasn’t complete selfflagellation. His decision to
travel south to north was, in
a manner of speaking, the
easy option, given that the
prevailing wind would be
south-westerly.
The triathlon was first
scheduled for August 2020,
looking viable during the
relaxing of COVID restrictions
when, three weeks before,
disaster. Doubled over in
pain, Tinsley managed to
drive himself to hospital to
learn that he had a ruptured
appendix. After-effects of
the emergency operation
left him with a weakened
pelvic floor in danger
of prolapsing.
Brotherly love
A year on, he was finally in
Cornwall, logistics in place
– including two camper
vans, a list of youth hostels
ready to be booked as long
as the schedule was going to
plan, and a support crew led
by his brother. Louis Tinsley
is a former UK Special
Forces operator and the
co-founder of the outdoor
clothing brand ThruDark.
Along the top tube of his
bike, Frankie had printed his
mantra: ‘Strong in body,
strong in mind’, which he
turned into a rhyme in his
head by adding, ‘Strongest
man you’ll ever find’. He
said it to himself endlessly
along the way.
“I’d repeat it and
repeat it until my attitude
changed,” he says. “Then
I’d get future-focused.”

In terms of physical
training to get to that point,
he talks about having
a “lifetime of general
physical preparedness”, from
representing his county
at rugby, athletics and
cross-country as a schoolboy,
to service in the Marines
– that included the 2003
invasion of Iraq – to his time
as a PT instructor.
In the run-up to the
actual event, he was working
on both endurance and
strength, trying to build a lot
of time on his feet into his
day job, including ski
touring, and as a CrossFit
enthusiast, doing strength
training in the evenings.
He worked on his efficiency,
working on his running
technique, and doing
resistance-to-rotation
exercises that would help
him to move with as much
economy as possible, and
prevent his body from
breaking down on the long
days. He even built a small
pool in his garden, so he
could swim on a leash.
But as the mantra
says, mental strength is just
as important:
“I made a conscious
decision all the way back in
December that I was only
going to stop on this event if
I had a catastrophic injury,
or if I physically did not
have the energy to take one
more step forward. It made
the journey easier, because
I was never going, ‘I want to
stop, I want to think of an
excuse,’ because I’d already
removed my excuses.”
Highs and lows
Along the way, the scale of
the thing he was attempting
became much more

apparent. There were
multiple lows: he rode his
bike into a ditch at one
point, scaled Snowdon in
70mph winds, and says that
the overall feeling of cycling
that kind of distance is like
“your arse has been kicked
by a horse.”
There were also
wonderful highs on a route
that he had tailored to
show the best of Britain’s
landscapes rather than its
most efficient A-roads.
He ran along the narrow
Scottish track made famous
in the Bond film Skyfall, and
was treated to a flypast from
his colleagues in the RAF
while he swam Windermere.
And, of course, there
were emotional moments.
He visited Andrew Morris’
memorial bench in
Falmouth on the first day of
the journey, and met with
Andrew Shepherd’s wife and
daughter when he passed
through Fort William.
“It’s said that 250 people
are affected by every suicide,”
he says. “I feel like the more
you can be accountable and
take ownership of your own
life, the more you can start
accepting and learning and
dealing with things.”
Everybody hurts
But what did he learn about
himself from the experience?
“In dark times, you will
learn so much more about
your own psyche and
thought processes than you
ever will reading a self-help
book. You can choose to feel
sorry for yourself, but it
won’t affect the pain, so don’t
do it. And like that R.E.M.
song says, everybody does
hurt sometimes,
psychologically, physically,
but if you keep going, you’ll
achieve great things. I’ve got
a world first now – no one

1,400km of cycling, 190km
of running and 60km of
swimming later

has done this before – and it
came with suffering. I’m not
going to put a mask of
positivity on it. It hurt.”
As we bid goodbye, he’s
about to embark on a much
bigger adventure: the birth
of his first child, a son, who
arrived in mid-September.
He expects others to attempt
what he’s calling the
Talisman Triathlon now that
he’s proved it can be done.
“I want it to become a real
pilgrimage into the UK,”
he says.
And if you don’t fancy
all that time in a wetsuit,
you can simply experience it
as the grand metaphor it is:
“I wanted it to relate to
people’s lives. It is a journey,
uncontrollable things are
going to happen, and you
never know what’s around
the corner. It’s not
something you do alone,
either. I couldn’t have done
this without other people
making sacrifices to get
me there. So when you’re
struggling, trust that support
will come.”
YOU CAN STILL DONATE TO FRANKIE TINSLEY’S JUST
GIVING PAGE AT JUSTGIVING.COM/FUNDRAISING/
TALISMAN-TRIATHLON

DECEMBER 2021

63

SUPPORT, AWARENESS, UNDERSTANDING

PILL TALK

New research hints at a more personal approach to antidepressants
ccording to NHS Digital,
prescriptions for
antidepressants doubled in
the UK between 2008 and
2018, rising from 36 million to 70.9
million. The reasons are varied and
the subject of fierce debate among
mental health professionals,
advocates and charities. Some say it’s
a sign of a rising tide of mental illness.
Others say that it shows more people
are willing to be honest about their
struggles and reach out for help.
Inevitably, there are also worries
that we have become over-reliant on
medication at a time when funding
and access for alternatives, like
talking therapy, is hard to come by.
Concerns have been raised about the
long-term use of such drugs, too.
However, a new study for the
New England Journal of Medicine,
suggests long-term use of
antidepressants can be effective, and
that tapering off them under medical
supervision does not necessarily lead
to a relapse. Patients from 150 GP
Practices across England took part
in the study, with the results showing
a mixed and nuanced picture about
coming off antidepressants. Half of the
participants came off their medication,
while half continued. All had been
taking the drugs for two or more years
to help treat depression.

Words: Joe Minihane | Photography: Getty Images

A

Reassessing risk
Forty-four per cent of those who
stopped taking their regular dose
of antidepressants did not suffer a
relapse in the year after the study.
And among those who continued
taking antidepressants, 61 per cent
did not relapse. The study’s authors

did not uncover any long-term side
effects from medication.
“We have found that remaining
on antidepressants long-term
does effectively reduce the risk of
relapse,” says Dr Gemma Lewis, from
University College London. “Many
people can also stop their medication
without relapsing.”
What this study shows is that
antidepressants can work long-term,
but also that deciding to come off them
can work effectively for some people.
As with so many mental health issues,
deciding whether to start or stop
taking medication is deeply personal.
But this latest research at least points
away from a more limited, one-sizefits-all approach.

FURTHER INFO
How to get advice on antidepressants

• Speak to your GP
If you’re struggling with depression, speak
with your GP. They may recommend you take
medication, such as sertraline or citalopram.
Be aware that you may feel worse before you
feel better, but that they can have a positive
impact on your wellbeing.

• Seek out other treatment
Cognitive Behavioral Therapy (CBT) or talking
therapy, conducted at the same time as taking
medication, has proven success in dealing with
depression. However, NHS waiting lists can be
long. If a private alternative is too expensive,
speak with Mind (mind.org.uk) or CALM
(thecalmzone.net) to find services near you.

• Take care when coming off
It’s advisable to come off antidepressants under
the supervision of your GP. Medication tends to
be tapered rather than stopped abruptly and
there is a chance you may feel withdrawal
symptoms, which can feel similar to depression.

DECEMBER 2021

65

●MENTAL HEALTH DISORDERED EATING

66

DECEMBER 2021

RESTRICT
AND
CONTROL
Think ‘eating disorder’ and you might think of
anorexia
here are
or bulimia, but the reality is that among men t
ps with food.
often no visible signs of unhealthy relationshi
In fact, many men who exercise religiously and look the

ered eating
picture of good health are battling with disord

DECEMBER 2021

67

●MENTAL HEALTH DISORDERED EATING

thought it was
something that
I had invented,”
says Sam Thomas, of the
eating disorder that came to
dominate his life between
the ages of 13 and 21.
“I didn’t even know what
the word was.”
It wasn’t until he read
the word ‘bulimia’ in an
agony aunt column of one
of his mum’s magazines that
he understood he might be
suffering from something
other people dealt with, too.
Thomas’ experience
is not uncommon. There
is a slow, but growing,

I

“It got to the
point where
I was doing
15 hours of
exercise a day”
68

DECEMBER 2021

understanding of just how
many men are struggling
with disordered eating,
becoming obsessed with
what goes in and out of
their bodies, purging and
exercising too much in
the process.
Some studies suggest
that as many as a quarter
of all eating disorder sufferers
are male. According to the
National Eating Disorders
Association, up to ten
million men in the US will
deal with an eating disorder
in their lifetime.
Such statistics are,
however, misrepresentative
of the scale of the problem,
says Martha Williams,
clinical advice coordinator at
eating disorder charity, Beat:
“It’s hard to get the exact
view of how many men
are suffering from eating
disorders, because you can’t
really trust the stats. If you
look at the research, you will
see that the emphasis is on
white middle class, teenage
girls. That’s so damaging,
because a lot of the time
men don’t necessarily come
forward because of the
stigma and shame, and
because the picture painted
in the media is that this is
a female disease.”

Fine line
“I think we still have so
far to go in dismantling
the stereotypical idea of
what eating disorders are
and who might experience
them,” says James Downs,
a mental health and eating
disorders policy consultant.
Downs struggled with eating
disorders from his early
teens, eventually attempting
suicide before receiving
specialist help.
“We still think that
anorexia is the main eating
disorder, when it accounts
for around eight per cent
of cases,” he says. “Roughly
six per cent of people
with eating disorders are
underweight – far more are
overweight. These statistics
are still surprising to people,
so it is no surprise that men
may doubt themselves if they
have problems with eating,
and question whether their
struggles are real or valid
when they don’t fit
the stereotype.”
Downs says there
needs to be a wholesale
re-evaluation of how eating
disorders reveal themselves in
men, so that treatment can
be better targeted and guys
can understand the signs
sooner if they are struggling.

“Amongst men,” he
continues, “eating disorders
may be more about a drive
to muscularity than thinness,
involve certain types of foods
and exercise, or be tied up
with ideas of what it is to
be masculine.”
Martha Williams agrees:
“There’s such a fine line
between fitness culture
and people wanting to be
active, and when it becomes
obsessive. At first it can
be hard to distinguish
between the two.”
She adds that often
people are ‘over focused’ on

BMI (body mass index)
as a way of understanding
eating disorders, and that we
need to look at other issues,
such as obsessiveness and
over exercise.

Exercise obsession
One person who
understands all of this
acutely is Tommy Kelly.
Now a personal trainer
and an advocate for Beat,
Kelly battled with an eating
disorder while playing as
a semi-professional footballer

between 1997 and 2000.
“It got to the point
that I was gradually cutting
down on my food and I was
exercising more,” he says.
“I was doing 15 hours of
exercise a day. I was actually
exercising during the night.
I was getting up and doing
weights and going for runs.”
This extreme approach
to food and exercise caused
Kelly to suffer a massive
heart attack, after which
he was in a coma. He says
the death of his mum at an
early age was the trigger for
his eating disorder, which
became a way of coping
with such a major loss.
Having managed to recover,
Kelly once again faced up
to his eating disorder in
2014, after his wife suffered
four miscarriages and then
became ill with cancer, all
while he was a full-time carer
for his dad.

SPOT TH E SIGNS
If you’re wo r r i e d y ou or a f r i e nd mi g ht be s tr ug g l i ng
wit h an eati ng di s or de r, l ook out f or the f ol l owi ng …
.1.
Over-exercising

.2.
Secrecy

.3.
Calorie counting

“It might be where people
are over-evaluating their
body weight and shape,
or missing out on social
occasions in order to go
to the gym,” says Beat’s
Martha Williams.

“It’s very secretive in
its nature,” says eating
disorder advocate,
Sam Thomas. “Bulimia
sufferers notoriously
cover their
own tracks.”

“Obsessive calorie
counting can be a sign,”
says Martha Williams.
“Basically, anything
that becomes very
obsessive and impacts
your day-to-day life.”

DECEMBER 2021

69

●MENTAL HEALTH DISORDERED EATING
“Eating disorders are
actually mental illnesses
with physical symptoms,”
he says. The doctors he went
to originally to discuss the
problem did not understand
the illness and instead
prescribed antidepressants.
He says that, since then, the
understanding of the issue
has improved massively,
even if services themselves
continue to struggle to cope.
“The awareness is there,
but hasn’t really translated
into actual change,” says
Sam Thomas. In his work
in helping men understand
their eating disorders
through his platform ‘Men
Get Eating Disorders Too’,
he says he’s found many
services remain overly
focused on adolescents,
failing to realise that this
is an issue that affects all
people in all age groups.
“My experience of
eating disorders services has
been that they can feel very
feminised,” agrees James
Downs. “I have sat in clinics
which have been decorated
with butterflies, painted
pink, and have quotes from
female celebrities all over
the walls. I’ve been offered
materials which use female
pronouns to explain what
I am going through.”

Getting help
For those men who recognise
that they need help, getting
treatment from the NHS can
be challenging.
“In the NHS, eating
disorders are massively
underfunded,” says Martha
Williams. “There’s a lack of
staff. I think they’re doing
everything they can, but

70

DECEMBER 2021

there needs to be more early
intervention, because at the
moment, due to demand,
you will only get seen by
an eating disorder specialist
if you’re at great risk or if
your physical health has
massively deteriorated.”
While this speaks to
wider issues with mental
health provision across the
NHS, it is charities that are
doing much of the initial
work on the ground.
“The emphasis at Beat
is very much focused on
early intervention,” says

Williams. “So, we’re there
to try to address the gap for
those who are on a waiting
list.” She says that Beat’s
phone line and web chat
services are there for those
looking to make their first
steps on the road to recovery.
Comedy also offers
a surprising and successful
approach for those looking
to get better. Comedian
Dave Chawner suffered
from an eating disorder
and decided to set up
Comedy for Coping,
a course designed to boost
self-esteem and create an
environment where everyone
feels comfortable sharing
their stories. He came to the
idea after attending a group
therapy session in which he
was the only man.
“Comedy is a great way
of engaging blokes,” he says.
“Comedy is not about trying
to fit in. It’s about standing

out, celebrating difference
and being yourself, and
I think that’s something
that was missing in my
own kind of therapy.”

Be honest

Words: Joe Minihane | Photography: Getty Images

For those who are dealing
with an eating disorder,
the approaching festive
period can be a particularly
challenging time.
“It’s such a difficult
time if you’ve suffered with
an eating disorder or any
kind of disordered eating,
because so much emphasis
is on food,” says Martha
Williams. “I think the
danger actually is not so
much Christmas, it’s the
period that comes after.”
She says that anyone
who fears they are struggling
should reach out to Beat,
or tell friends or family, so
they can get some help as
early as possible.
“I think there’s a stage
before talking,” says Sam

Thomas, “where you’ve got
to really be honest with
yourself. It’s very easy to
be in denial, because of
the shame and secrecy.
Be honest with yourself first
and foremost, then, when
the time feels right, talk
to someone you trust.”
While much is left to
do, the growing number
of men opening up about
over-exercising and obsessive
approaches to food shows
that the issue is becoming
better understood.
“Eating disorders are
a really good example of
how our bodies and minds
are all part of our experience.
They aren’t separate from
each other,” says James
Downs. “Recovery from
eating disorders is as much
about your bodily health
as your mental health, and
vice versa.”
Realising you are not
alone can be a powerful
and helpful place to start.

HOW TO HELP
James Downs, mental health
and eating disorders policy
consultant, explains how
to support a loved one
who’s struggling
“Supporting someone is less about what
you can do for them and more about how
you are being with them. In my experience,
it has felt quite threatening when someone
has tried to help me, because I’ve felt like
they will want to take away my only way
of coping.
“Instead, I have always appreciated when
people have been able to listen to me without
rushing to fix me or problem-solve my
situation. Practical things, such as offering
to come to appointments or doing something
distracting that perhaps doesn’t involve
food, have been useful, but they have
always been less important than feeling
safe with someone and not feeling judged.
It’s only once I have been able to really trust
people that I have felt like I can rely on them
and let them have a part in my recovery.”

IF YOU’RE WORRIED ABOUT EATING
DISORDERS, BEAT HAS A RANGE
OF SERVICES TO HELP. HEAD TO
BEATEATINGDISORDERS.ORG.UK
FOR A RANGE OF RESOURCES, PHONE
LINES AND WEB CHAT TOOLS THAT
CAN MAKE A REAL DIFFERENCE.

DECEMBER 2021

71

●MENTAL HEALTH MALE ALLIES

STEP UP

Alia Waheed explains how we
can all be better male allies
ost-#MeToo, there
has been a growing
awareness of the
role men play in making
safe spaces for women,
and the realisation that
gender equality is not just
a women’s issue. We need
men to be part of the
conversation, too.
The problems faced in
the world of sport came into
the spotlight when four-time
Olympic gold medallist
Simone Biles testified
about being sexually
abused by disgraced
former team doctor,
Larry Nassar. Biles blamed
institutional sexism and
racism. While the case sent
shockwaves throughout
athletics, the institutional
sexism that enabled
the abuse to
continue was
no shock to
many women
in sport. A survey by BBC
Sport last year revealed that
more than two thirds of
women had experienced
sexism, ranging from
social media trolling and
body shaming, to bullying
and assault.
Fortunately, a growing
number of men have been
vocal about wanting to help.
But while we hear the term
‘male ally’ bandied around,

P

72

DECEMBER 2021

how many of us really
know what it means?

What is a male ally?
“Male allyship is about
considering women’s lived
experiences, including the
many barriers women face,
and respecting that it is not

just a woman’s responsibility to change the
environment that creates barriers,” says Kate
Dale from This Girl Can, a campaign to
encourage more women into sport and
fitness. “We want male allies to consider
what could stop women getting active.
Women can fear judgement and harassment
in male-dominated spaces, such as gyms. It’s
important to have male allies in those spaces
to make women feel safe, and who can call
out harassment. This Girl Can’s work is not
done until all women feel they have the
confidence to get active wherever they want,
and we need male allies to be actively
involved in supporting women.”
Unfortunately, such is the patriarchal
structure of sport in general that when
men speak out, their voices are more likely
to be heard, especially if it’s a high-profile
sports star.
Andy Murray has been hailed for his
efforts to push through equal pay, and in
2014 he became only the second top-ten

player to appoint a female
coach, in the form of
grand-slam champion,
Amelie Mauresmo.
“I didn’t ever really set
out to be a male ally, but
I will call out issues of sexism
if I see them,” Murray tells
Men’s Fitness. “It’s pretty
black and white to me, and
if my profile can help raise
awareness of these issues and
help tackle them, then that’s
great. I think it’s really
important to be an ally. As
a father of daughters, I want
my girls to be able to grow
up in a world where they can
compete in the same way as
men, earn a fair wage for it
and get decent media
exposure for their talents.
I believe that will only

Intention gap
While many men want to
be allies, they don’t always
step up, because they don’t
know how, or they’re worried
about the consequences or
having their intentions
misinterpreted. This is
what Her Allies author,
Hira Ali, describes as the
‘intention gap’.
“There may be apathy,”
says Ali, “but also fear of

making mistakes or being judged. A big
one is fear of backlash and disapproval
from peers. Men look to other men for
affirmation, especially in sport, and taking
action against gender bias means potential
loss of acceptance from male peers. Research
shows that men experience social penalties,
including rejection and loss of status.
Lack of awareness or ignorance, and not
knowing what or where the problem lies,
are often reasons why men may not be
active allies.”
Gender equality on and off the sports
field is the responsibility of everyone – not
just women. The more men who step up and
challenge the barriers women face, the more
chance we have of achieving equality, which
ultimately benefits everyone.

Illustrations: Getty Images

happen if we challenge the
status quo when we can and
call out inequalities when
they arise.”

HOW TO BE

A MALE ALLY
Challenge yourself
Begin by challenging yourself. As an ally,
you need to be open to making changes
in your everyday interactions. Educate
yourself, recognise your privilege and
acknowledge your responsibility.

Call out sexism
Whenever you see acts of sexism, call it
out. Sometimes others don’t realise their
behaviour is inappropriate. If one of your
own teammates calls it out, it carries
more weight.

Provide support

“Male allyship is about
c o n s i d e r i n g w o m e n’s
lived experiences ... and
respecting that it is not just
a w o m a n’s r e s p o n s i b i l i t y
to change the environment
t h a t c re a t e s b a r r i e r s”

If you’re someone who wants to help
the women in your life get active, give
support. Doing an activity together is
also a great way of being a positive ally:
attending an exercise class or joining
them in a space that could usually be
more male-dominated and intimidating,
like the gym, for example. Knowing
a male ally has a woman’s best interests
in mind – and will help call out unwanted
discrimination if needed – can make all
the difference.

Lead from the front
One of the problems is inequality on
a structural level, with more men in
leadership positions than women. If you
are in a leadership position, get more
women involved and listen to their needs.

DECEMBER 2021

73

●MENTAL HEALTH PERSUASION

THE ART OF PERSUASION
Progressing in your professional – and even personal – life is always
likely to involve an element of negotiation. To succeed, you’ll need
to employ the psychology of influence

hether you hope
to get a deal on
a car, secure
a well-deserved pay rise or
need your partner to meet
you halfway on how to
spend the savings, getting
what you want often
requires some negotiation.
But that process can be
a challenge. So, we’ve
gathered a team of experts
to share some helpful – and
surprisingly easy – methods
to transform you from
negotiating novice into
persuasive pro.

W

01. START AT THE END
“Your mindset is vital when
it comes to any negotiation,”
says business coach Kelly
Swingler. “So, before you
enter any negotiation,
think about how you want
to feel by the end of it. My
guess is that you’ll want
to feel triumphant and
content. Spending time
harnessing that feeling will
give you the impetus to
keep pressing until you
achieve it.”

02. LOWER YOUR TONE
“It can be tempting to raise
your voice to come across

74

DECEMBER 2021

as confident during
a negotiation. However,
confident people often
speak with a quieter and
lower tone, which requires
others to focus on what
they’re saying,” says Nicola
Urquhart, careers lecturer
at the University of Kent.

03. SAVOUR SILENCE
“Many of us want to fill
the awkward silence at
all costs,” says Urquhart.
“However, it’s not to be

your hands trembling
during a negotiation,
clench your buttocks. You
can use other muscle
groups, such as your
thighs or toes, but I find
the bum work best. Subtly
tightening and releasing
your muscles helps to
eliminate noticeable
signs of anxiety, such as
shaky hands.”

05. BE AN OPTIMIST
“If you expect more, you’ll

“Know what you want,
believe you can get it, and
your optimism is sure to shine
through during negotiations”
feared in a negotiation – it’s
during the silence that your
request will be considered,
so let it be.”

04. AND SQUEEZE
“In any negotiation,
keeping nerves in check
is key,” says psychologist
Meg Arroll. “A colleague
shared this tip with me
many years ago and I use it
to this day. If you start to
feel your heart racing and

get more,” says Alejandra
Sarmiento, a transpersonal
psychotherapist. “Know
what you want and,
crucially, believe you can
get it, and your optimism
is sure to shine through.”

06. WALK ON BY
“Always enter a negotiation
knowing you can walk
away willingly,” says
business consultant
Matthew Rushworth.

“That way, you won’t have
to accept demands in
desperation. Recognising
you have options could
help negotiations fall in
your favour.”

07. BREATHE AWAY
BRAIN FOG
“Despite all that prep
in front of the mirror
and the pep talk from
your mate, it’s natural for
brain fog to set in and
take the edge off your
confidence when in the
moment,” says clinical
hypnotherapist Sophie
Fletcher. “So, just before
you enter said situation,
practise some ‘7-11
breathing’. This activates
your soothing system,
which helps you to stay
calm and keep a clear
head. Breathe in to the
count of seven and out to
the count of 11. You can
use a ‘box breath’ for the
same effect: breathe in to
the count of four, pause
for four, breathe out for
four and pause for four
– this is subtle enough
to use during the
negotiation itself.”

DECEMBER 2021

75

Photography: Getty Images

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GET FIT IN THE KITCHEN

GET FRUITY
The sweet secret to a healthier
sex life? Eat more blueberries

robust blood vessel network is essential
not only for long-term heart health, but
also for better performance on the running
track, in the weights room... and in the
bedroom. Because the healthier your blood flow, the
greater your lust for life. And new research suggests
you can improve cardiovascular health and
blood vessel function in a simple, tasty way: by eating
more blueberries.
In the study at King’s College London,
subjects who ate 200g of blueberries (around three
handfuls) had better circulatory function within just
two hours, and over a month reported a level of
blood pressure reduction similar to subjects on
specialist medication. It’s thought high levels of
anthocyanins are behind the better blood flow. Add
blueberries to shakes, porridge or yogurts for a hearthealth hit.

Photography: Getty Images

A

DECEMBER 2021

77

●FUEL NUTRITION NEWS

KEEP UP
THE CARBS
A large review of 21 individual studies
shows that among professional and
semi-professional team sport athletes,
recommended intakes are usually met
for protein and fat, but energy and
carbohydrate intakes tend to be below
optimal levels.1 Seeing as carbohydrate
is the body’s preferred fuel source for
high-intensity exercise, that’s likely
to result in significant reductions in
performance. To make sure you don’t
fall into this common trap, load up
with whole grains, potatoes, and
starchy fruits and vegetables.

DRY SPELL

Trail mix – essentially just a combination of nuts, seeds and dried fruit – is
a staple supply for any hiker or adventurer. But as well as taking it on treks,
perhaps you should keep a pack by your desk, too. That’s because a review in Nutrition Journal shows that
increasing your intake of dried fruit and nuts could help improve nutritional status and reduce the risk of
chronic diseases, such as diabetes and cardiovascular disease. Because trail mix provides some sweetness
and healthy fats, it also does a good job at curbing cravings for less healthy afternoon snacks.

4
DAYS

KEEP YOUR TEMPEH
Tempeh is a product originating from Indonesia,
made from soybeans that have been through
a natural fermentation process that binds the beans
into a cake form. It might not sound particularly
appetising, but it’s quickly gaining popularity globally
because it’s a versatile, high-protein, nutritional
powerhouse, with a nutty flavour that absorbs
marinades well. A recent review of the research
on tempeh shows that the health benefits seem
never-ending, but of particular interest to athletes
is that, thanks to its branched-chain amino acid and
antioxidant contents, tempeh can be used to speed
up muscle recovery and improve strength. 2

PLANT
PROTECTION
According to a recent study
published in Gut, people whose
diets were based on healthy
plant-based foods had both
a lower risk of contracting
Covid-19 and, in those who
were infected, a significantly
lower risk of experiencing
serious or lasting symptoms.
T h e s t u d y, a s s e s s i n g o v e r h a l f
a million participants from the
US and UK, found those eating
the most plant foods were nine
per cent less likely to develop
Covid and a staggering
41 per cent less likely to
develop severe symptoms.

78

DECEMBER 2021

Is the time
it takes to see
a significant six per
cent improvement
in 5k running
performance
after adopting
a Mediterranean diet,
compared to a typical
Western diet.3 The
diet, consisting of
fruits, vegetables,
nuts, olive oil and
whole grains, provides
anti-inflammatory and
antioxidant effects,
while also providing
more dietary nitrates
– all factors known
to boost aerobic
performance.

Words: TJ Waterfall | Photography: Getty Images | 1. Nutrients 2. Comprehensive Reviews in Food Science and Food Safety 3. Journal of the American College of Nutrition
4. Journal of Alzheimer's Disease 5. Acta Horticulturae 6. Medicine and Science in Sports and Exercise 7. Journal of the Academy of Nutrition and Dietetics

BRAIN BOOST
Ageing takes a toll on the body and mind,
but it’s comforting to know that diet can
help protect cognitive performance as
you get older. Researchers followed 569
participants and found that those eating
the most ‘brain-healthy’ food groups and
fewest ‘unhealthy’ food groups had
significantly better memory and cognition
skills.4 In particular, upping intake of
leafy greens, beans, whole grains, nuts,
berries and fish; while limiting sweets,
pastries, cheese and fried or fast food,
seemed to be protective.
SMALL BUT MIGHTY
Micro greens are young vegetable greens harvested between one and
three weeks after the seeds have germinated. While they’re a mainstay
in high-end restaurants, a new study suggests sprouted greens are
far more than just a gourmet garnish. Because their nutrient content
is concentrated, they often contain higher vitamin, mineral and
antioxidant levels than the same quantity of mature greens.5

STRENGTH IN SIPPING
It’s well established in sports nutrition that even slight decreases
in hydration status can negatively affect endurance performance,
but lifters need to pay attention, too. A study in resistance-trained
men showed that dehydration significantly reduced the amount
lifted during a six-set back squat protocol, especially in the latter
sets.6 So whether you’re running a marathon or hitting the
weights, keep topping up your water for peak performance.

F UE L-UP F R E N CH TOAST
Sweet tooth impossible to ignore? Treat yourself this weekend
with our indulgent French toast (with insulin-regulating
cinnamon to take the edge off).
INGREDIENTS (SERVES 1)
- 2 eggs
- 2 tbsp milk
- Pinch salt
- Pinch cinnamon
- 2 slices sourdough bread
- 2 tbsp butter
- 1 tbsp Greek yogurt
- 2 tsp honey
- Handful mixed berries

METHOD
Whisk together the eggs, milk, salt
and cinnamon in a bowl.
Submerge the bread in the mixture,
ensuring each slice is fully covered.
Melt the butter in a frying pan and
fry each slice for two minutes on
each side.
Top with the yogurt, berries and
honey, and enjoy!

PER SERVING Kcals: 738, Protein: 22.1g, Carbs: 70.7g, Fat: 32.9g

TIRED CHOICES
In unsurprising news, an analysis of over 20,000 adults
showed that not meeting sleep recommendations was
linked with poorer snacking choices.7 On average, adults
who got less than the minimum recommended seven
hours of shut-eye ate more snacks, with high calories and
low nutritional value. Lack of sleep dysregulates hunger
hormones, which ramps up cravings for snack-related
carbohydrates, added sugar, fats and caffeine. That’s
coupled with the fact people often consume more snacks
and sweets when they stay up late. The solution is simple:
to eat better, sleep more.

DECEMBER 2021

79

●FUEL RECIPES

ONE-POT
WARMERS
Comfort food doesn’t need
to send your cholesterol
into overdrive, as these
satisfying, protein-dense
and flavour-rich recipes
from The Good Bite prove

80

DECEMBER 2021

In the kitchen, get the small stuff working for you and
everything else falls into place. That means moving away
from dry chicken and broccoli, and realising that food
can be healthy, in line with your particular body goals,
and enjoyable.
Niall Kirkland founded The Good Bite with exactly
that in mind. “It’s about taking joy in the small things, and
finding twists to make them better,” he says. “What’s the
point of living healthily if you can’t enjoy life anymore?
You can only do the work and follow your journey if it’s
a rewarding experience. I’m no saint, but you don’t have
to be to live well.”

STEAK POTATO NACHOS
INGREDIENTS (SERVES 4-6)

SWEET AND SPICY CHICKEN
AND RICE TRAYBAKE
INGREDIENTS (SERVES 4)
• 50g sweet chilli sauce
• 2 tbsp soy sauce
• 2 tbsp brown sugar
• 1 tsp chilli flakes
• 600g chicken thighs
• 250g basmati rice
• 500ml chicken stock
• 1 red onion, chopped
• 3 garlic cloves, crushed
• 1 tbsp sesame seed oil
• Handful coriander
• Handful cashews
• Handful sesame seeds

For the potato nachos:
• 1kg maris piper potatoes
• 1 tbsp extra virgin olive oil
• 1 tsp cumin
• 1 tsp smoked paprika
• 1 tsp garlic granules
• 1 tsp cayenne pepper
• 1 tsp salt
• ½ tsp black pepper
For the toppings:
• Sirloin steak
• Small amount of oil or butter, to fry the steak
• 1 onion, diced
• 1 red pepper, diced
• 60g grated cheddar
• 60g grated mozzarella
• Salsa, to garnish
• 1 tbsp chopped coriander

METHOD
• Preheat the oven to 180°C.
• In a small bowl, mix together the sweet chilli sauce,
soy sauce, brown sugar and chilli flakes.
• Slash your chicken thighs and mix in with the sauce.
Leave to marinade for 30 minutes (or more, if you
have time).
• Rinse the basmati rice and add to a large baking dish,
along with the chicken stock.
• Add chicken thighs and onion to the dish, making sure the
chicken thighs don’t become submerged in the liquid.
• Crush fresh garlic onto the skin of the chicken thighs, and
pour any remaining sweet and spicy sauce you have left
over the chicken thighs.
• Cover the baking dish with one large sheet of tin foil – seal
the edges tightly, or the rice won’t cook properly.
• Bake for 40 minutes.
• Once 40 minutes is up, remove the tin foil cover, drizzle
sesame seed oil over the chicken thighs and rice, and
bake for another 10-15 minutes, allowing the chicken
thighs to crisp up.
• Garnish with coriander, cashews and sesame seeds.

METHOD
• Preheat the oven to 200°C.
• Peel and slice your potatoes into very thin 1cm thick
slices, then rinse with cold water and pat dry using
a tea towel or paper towels.
• Transfer the slices to a large mixing bowl, then add olive
oil, cumin, smoked paprika, garlic granules, cayenne
pepper, salt and black pepper, and mix well, until the
potato slices are coated in spices.
• Now spread the slices over two baking trays, so you can
cook them simultaneously, and bake for 10-12 minutes.
• Allow the sirloin steak to come to room temperature.
Lightly season with salt and pepper, heat a cast iron pan
to very hot, add a small amount of oil or butter to the pan,
and add the steak.
• Sear for 2-3 minutes on each side for medium-rare, then
remove from the pan. Leave the steak to rest for a few
minutes, then slice it up.
• Now, build your nacho bake. Nachos first, then steak, then
onions and pepper, light cheddar and mozzarella, then
bake for 15-20 minutes. Et voila!

PER SERVING
Kcals: 638, Protein: 37g, Carbs: 53g, Fat: 27g

PER SERVING
Kcals: 464, Protein: 28g, Carbs: 47g, Fat: 16g

DECEMBER 2021

81

●FUEL RECIPES
PLANT-BASED AUBERGINE MASALA
INGREDIENTS (SERVES 2)
For the aubergine:
• 1 tsp 100% coconut oil
• 1 tsp turmeric
• 1 tsp cumin
• 2 aubergines, chopped
into large chunks

• ½ tsp coriander
• ½ tsp turmeric
• 200g plum tomatoes
• 250ml vegetable stock
• 200ml light coconut milk
• Handful chopped coriander

For the masala sauce:
• 1 tbsp 100% coconut oil
• 1 red onion, finely
chopped
• 1 tsp garlic and
ginger, combined
• ½ tsp cumin

To serve:
• 125g basmati rice,
per person
• Handful chopped
coriander

METHOD
• Preheat the oven to 200°C.
• Add 1 tsp coconut oil, plus 1 tsp turmeric and cumin to the
aubergine, and mix until coated.
• Fry your aubergine on a high heat for 10 minutes, flipping
to make sure all sides are charred (you may need to do
this stage in batches).
• Once the aubergine is charred, transfer to a baking dish
and bake for 15 minutes.
• Meanwhile, heat 1 tbsp of coconut oil in a large, deep
pan and fry the red onion for 5 minutes. Then add garlic
and ginger, and fry for 2 minutes. Add the plum tomatoes,
break up well, and fry for 5 minutes.
• Add your spices, stir in well, then add a splash of water
before stirring again and leaving to simmer for 5 minutes,
until the sauce thickens again. This would be a good time
to cook your rice.
• Now, add in your baked aubergine, stir well, then add
your vegetable stock, coconut milk and coriander. Leave
to simmer for 15-20 minutes, stirring regularly until your
curry thickens.
• Serve with your rice, topped with coriander.
PER SERVING
Kcals: 379, Protein: 8.1g, Carbs: 55g, Fat: 12.5g

Niall Kirkland (left)
founded The Good Bite to
demonstrate that food can
be healthy and delicious

CHEAT’S ONE-POT LASAGNE
INGREDIENTS (SERVES 4)
• 1 tbsp extra virgin olive oil
• 1 onion, finely chopped
• 1 celery, finely chopped
• 3 garlic cloves, crushed
• 500g beef mince (5% fat)
• 400g tin chopped tomatoes
• 500g passata
• 1 tbsp Italian herbs or oregano
• 1 tsp red wine vinegar
• Small bunch fresh basil, chopped
• 10 lasagne sheets, broken in half
• 125g mozzarella
• 15g parmesan, grated
METHOD
• In a large, deep pan or casserole dish,
heat olive oil, then add onion and celery.
• Fry for 5 minutes, until onions are soft.
Season lightly and add garlic, then fry
for 1 minute.
• Add beef mince and cook until brown.
Once cooked, remove everything from
the pan and set aside.
• Add chopped tomatoes, a splash of water
and Italian herbs to the pan.
• Season to taste and stir well, leave
to simmer for 10 minutes, allowing the
chopped tomatoes to cook down.
• Add beef mince back to the pan, as well
as the passata, red wine vinegar, basil
and roughly 150ml of water.
• Stir again, then add the lasagne sheets.
Mix the sheets into the sauce, cover and
leave to simmer for 15-20 minutes, until
the lasagne sheets are cooked.
• Now sprinkle cheese onto your lasagne
and either cover again and allow cheese
to melt, or bake in the oven for 5 minutes.
• Garnish with the chopped basil
and parmesan.
PER SERVING
Kcals: 501, Protein: 41g, Carbs: 41g,
Fat: 17g

82

DECEMBER 2021

DECEMBER 2021

83

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FIT IN 15

Short on time and space? This total-body workout requires nothing more
than that big ball you’ve never used and 15 minutes of your day
Many men don’t like Swiss balls – they feel
that men should use heavy things made
out of iron. If that has been your opinion,
this workout may just change your mind.

It requires you to perform six exercises
back-to-back, testing a different part
of your body with each one, but always
making you work those core muscles

to keep your body stable. Complete the
circuit with strong, controlled movements
and you’ll get a full-body muscle burn and
good cardio workout to boot.

2a. SWISS BALL SPLIT SQUAT
WITH ROTATION

1a. SWISS BALL LEG CURL

REPS: 15 REST: Straight into 2b
• Stand in a split stance with one foot
in front of the other.
• Hold a Swiss ball at chest height
• Lower into a lunge position, while
rotating your body and the ball to
one side.
• Now step back into the split stance.
• Repeat on the other side. That’s 1 rep.

REPS: 10 REST: Straight into 1b
• Lie on your back with heels on the ball.
• Now raise your lower back off the floor
and hold your body in a straight line
from shoulders to heels.
• Use your glutes and hamstrings to
bring the ball in towards your body
while raising your hips.
• Now move the ball back to the start,
straightening your legs. That’s 1 rep.

3a. SWISS BALL
TWISTING CRUNCH
REPS: 12 REST: Straight into 3b
• Lie with your back supported on the
Swiss ball.
• Touch your fingers to your temples
and lean right back on the ball, while
keeping your abs braced to protect
your spine.
• Life your shoulders up and crunch to
one side, keeping those fingers by
your head.
• Return to the start and repeat on the
other side. That’s 1 rep.

2b. SWISS BALL SQUAT AND REACH

Photography: Tom Miles

1b. SWISS BALL JACKKNIFE
REPS: 10 REST: 30 secs, then repeat 1a
SETS: 3
• Rest your instep on top of the ball with
your body in a straight line and your
hands directly beneath your shoulders.
• Roll your feet over the ball to draw
your knees in to your chest.
• Try to avoid raising your backside
as you move the ball.

REPS: 20 REST: 30 secs, then repeat 2a
• Stand up straight, holding a Swiss ball
to your chest.
• Squat down, while simultaneously
pressing the ball out in front.
• The counterbalance of the ball should
allow you to squat lower than usual.

3b. SWISS BALL PLANK
TIME: 45 secs REST: 30 secs, then
repeat 3a SETS: 3
• Rest your forearms on the Swiss ball,
keeping elbows aligned under your
shoulders.
• Hold your body in a straight line from
shoulders to heels.
• Hold this position for 45 secs,
increasing stability by staying tight
through the core.

DECEMBER 2021

85

●TRAINER TRAIN FOR LONGEVITY

FOR THE LONG HAUL
The choices you make today can define your health long into
the future. Trainer Matt Roberts reveals how to use exercise,
nutrition and psychology to boost your longevity
e all hope to live for as long as
possible, but what we really
want is to stay healthy and
energised as we age, so we can enjoy
life to the full. If you can dodge injuries
and diseases, and retain the strength
and mobility to enjoy new activities
and adventures, you’ll do just that.
“The way I look at the issue of
longevity is that I may be getting older,
but I want to make sure what I’m

Words: Mark Bailey | Photography: Getty Images

W

doing doesn’t slow down or change,”
explains celebrity trainer Matt Roberts.
“I want to have energy, I want to feel vibrant,
and I want to have a positive attitude
towards life, because my body and mind are
functioning in a really switched-on way.”
In his late teens, Roberts weighed
76kg and had five per cent body fat. Now
a 47-year-old father of two, he still weighs
76kg and has just six per cent body fat.
“The science around longevity is getting
better and better,” he says, “and I have been
happy to use myself as a ‘guinea pig’ to find
out what works best for my clients.”
Ageing is caused by a combination of
DNA damage, inflammation and oxidative
stress, but with the right daily choices, you
can slow this process.
“A lot of it is down to how you exercise
and eat,” says Roberts. “But there is also
a psychological side to this. As you age,
your mindset should be to keep progressing
and not go backwards.”
Here are Roberts’ tried-and-tested
methods for boosting longevity, to help
you stay strong, lean, agile and healthy
long into the future.

86

DECEMBER 2021

THE EXPERT Matt Roberts is a personal trainer and founder of Evolution in Mayfair. Visit mattroberts.co.uk

01. KEEP ON MOVING
“To retain your youthfulness, you
need to ensure your circulation
improves on an ongoing basis,”
explains Roberts. “You need to
make sure your capillaries, your
cardiovascular system and your
cardiopulmonary system are
working phenomenally well, so
there’s no vasoconstriction of
the arteries and blood vessels,
which will cause a lack of oxygen
or nutrient supply to the muscles,
brain, skin, organs or bones. Any
constriction will limit your ability
to feed your own body.”
To boost your circulation, try
to stay active throughout the day,
with a blend of moderate- and
low-level exercise.
“Moderate-level cardio, such
as cycling or fast walking, should
be done three days a week for
60 minutes, at a seven out of ten
intensity,” advises Roberts. “But
simply walking the dog and doing
DIY will keep you moving. And yoga
and Pilates are good for your joints,
spine and tendons, to ensure you
stay supple and mobile. When
you feel stiff, you feel old.”
02. THINK BIGGER
Whether you want to achieve
a fitness goal, learn a new skill or
plan an adventure, make sure your
days are filled with ambitions.
“Having the right mindset is
essential to your longevity,” explains
Roberts. “Having a purpose means
you will have focus and energy when
you get up each morning. So long
as you have things to aim for, you are
maintaining a positive mindset.”
03. GO GREEN
Eating lots of satiating, fibre-rich
vegetables will help you to control
your weight and insulin levels as
you age, and flood your body with
vital nutrients.
“The science shows that eating
a more plant-based diet is the best
way to control the inflammation that
causes ageing,” explains Roberts.
“I’m largely 80 to 85 per cent
plant-based now. But eating a wider
range of fruits and vegetables will
also ensure you develop a stronger

gut biome (the ecosystem of
bacteria, yeasts and fungi in
the gut, which help to break down
food), so your body can better
absorb all the different nutrients
it needs.”
It is important to mix up the
colours of your fruits and vegetables,
but leafy green veg is particularly
crucial for longevity, as it enhances
energy production in your cells.
“Broccoli also prevents molecular
damage, kale lowers blood pressure,
and asparagus offers a huge antiinflammatory effect and a big boost
of vitamin B and iron,” adds Roberts.
04. HIIT IT HARD
“As an organic system, we need to
be challenged, as that is what keeps
our bodies adapting and thriving,”
explains Roberts. “If we are not
pushed, our cellular redevelopment
starts to slow. But if you push
yourself with high-intensity training,
you get this wonderful cascade of
benefits for your heart health, lung
health and muscular system through
cellular regeneration.”
Whether you favour the
rowing machine or the ski erg,
make sure you train consistently.
“High-level cardio should be done
twice a week,” says Roberts. “Two
sessions should involve 6-10 reps
of 30-second high-intensity efforts
at a nine out of ten effort, with short
bursts of recovery in-between.
And one session should involve
9-10 reps of longer 60-second
efforts at an eight out of ten effort,
but with longer 60-second
recoveries. You need to keep
pushing your body all the time.”
05. LIFT OFF
“Resistance training is critical for
longevity, because it helps protect
your muscle mass, nerve function
and bone density,” explains Roberts.
“Resistance training also helps to
produce key hormones, such as
testosterone. It’s really important to
produce good levels of testosterone
and control high levels of cortisol if
you want to feel on top of your game
as you age, and resistance training
really helps with that.”
Aim to perform heavy lifts at
least once each week, using weights
that you can lift for 6-8 reps.

MIX UP
YOUR MACROS
How to sculpt the perfect age-defying diet
PROTEIN
“Protein is very
important for
preventing muscle
wastage, boosting
your immunity and
repairing DNA as you
age, but there’s a lack
of appropriate protein
in most people’s
bodies,” explains
Roberts. “The rule of thumb for men is about
1.5-1.6g protein per kilo of bodyweight per day,
but avoid high-cholesterol animal proteins and aim
for low-cholesterol river fish and sea fish, such as
salmon, cod and trout, as well as protein-rich peas,
beans and hemp.”

CARBS
Around 35 per
cent of your
daily diet should
come from
carbs, but avoid
white bread
and processed
foods, which can
trigger blood
sugar spikes
and increase
fat retention,
inflammation and insulin levels as you age.
“Quinoa, pulses, teff and couscous are much
better options for your health and longevity,”
explains Roberts.

FATS
The remaining
25 per cent
of your diet
should come
from fats,
but avoid
saturated fat,
which raises
cholesterol,
increases
inflammation
and disrupts your metabolism as you age.
Focus instead on olive oil, nuts, chia seeds
and avocadoes.
“These healthier fats reduce oxidative stress
and protect your brain health,” says Roberts. “Fats
are our friends, but we need the right ones. The
best way to recognise good fats is that they should
be liquid at room temperature.”

DECEMBER 2021

87

●TRAINER OLYMPIC RINGS

RING THE CHANGES

MF ’s strength specialist James Griffiths guides you
through the portable, space-saving kit that can take
your strength and body control to another level
You have two choices with your
strength training. Move other things,
or move yourself. I have time for literally any
type of training, but Olympic rings will
always be near the top of the tree.
If you’re short on space and time, rings
are one of the most versatile investments
you can make. Apart from unlocking an array
of new moves, they’ll add unpredictability to
existing ones, forcing your often-neglected
stabiliser muscles to work overtime to keep
up and building your focus and coordination.
Another benefit is that a lot of moves can
put excess strain on the elbows, since your
wrist wants to naturally rotate, but can’t –
unless you’re using rings.
When it comes to learning how to move
and using nothing but your own bodyweight
to get stronger, it’s hard to beat the versatility
Olympic rings offer. Anyone can go up to a
set of rings and hang on them – maybe even
hit some L-sit pull-ups and some dips – but

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the problems come when you take your
training past those simple exercises.
Muscle-ups, levers, the iron cross
– all very cool exercises, and most of the
targets people have when they come to
me with their ambitions for their Olympic
rings training. However, despite what
YouTube tutorials might have you believing,
they aren’t simple. Understanding some
exercises that can bridge the gap between
pull-ups and dips, and some of the hardest
bodyweight exercises in the world, is an
absolute must.
In this article I’m going to share with you
four key movements on the Olympic rings
that, if you train for decent volumes, will
transform your strength and make some
of those harder skills accessible. Once you
graduate from the basics, you’ll be able to
work on moves like the shoulder stand, front
lever and muscle-up – the perfect riposte to
anyone who asks what you bench, bro.

RINGS FAQS
Wood or plastic?
There are benefits to both. Wood looks
nicer, and is (arguably) gentler on the
hands, but plastic is cheaper and you
can leave your rings hanging outside
in the rain. A final consideration is the
surface – whatever you go for, you’ll
want enough grip to be able to hold on
comfortably. Wood edges it, just.

Where should I start?
With the basics. Even moves like
press-ups, pull-ups and dips will feel
impossible at first, as your elbows
stray away from your sides and the
instability feels insurmountable. As
you learn to keep the rings under
control and create full-body tension,
you’re ready to step things up and
start using a ‘false’ grip to hold on.

What’s next?
When you can do multiple strict reps
of the moves that follow, you’ll be
ready to graduate to the tougher stuff.
You should still aim to learn these
strict, without kicking or flailing – apart
from building more strength, it’ll put
your shoulder joints under less stress.

BACK LEVER KICK-OUT
From an aesthetics point of
view, back levers are massively
underrated. They will help fill your
chest and shoulders better than any
front raises. One of the challenges
here is to unlock your strength,
while you are more than likely at the
limit of your mobility. So warm up
properly, do some good shoulder
mobility, and easy-style it.
Start with slow, controlled tuck
holds and tuck lifts out from the
bottom of the position back to the
invert. The kick drill is an amazing
way of developing the strength for
a full back lever, but maybe more
importantly it will teach you how to
breathe properly. If you can’t use
your diaphragm properly, holding
any of the harder positions will be
a struggle, so this really is a key skill
to nail.
Get inverted and tuck tight like
a cannonball.
Drop down the back to your
shoulders’ end range of movement,
locking them out. Having your palms
facing behind you will be better for
your shoulders but will take a lot
more strength in your biceps.
Use your chest to pull up to get
your body horizontal. Look at the
floor below you to work this out,
or do it next to a mirror if possible.
Filming it on your phone is also
an option. Very rarely do people
actually hold themselves flat, so
check this.
You want to breath out as you kick
your legs out, and breath in before
your knees get all the way back to
your chest
As you get stronger, hold the
extended position for longer.
Ideally rather than just dropping
to the floor, try and lift back around
to the front to finish in a hanging L-sit.

DECEMBER 2021

89

●TRAINER OLYMPIC RINGS

MEAT HOOK LIFT
Meat hooks opened my eyes to
how your lats and obliques work
together and I promise you, they will
take your core strength to another
level. They’re a great way to shape
your torso and abs for people who
feel like side planks aren’t really
having much of an impact anymore.
You might not get them straight
away, but keep practicing and this
will become one of your favourite
movements.
Start inverted.
Lift your hips high so they are close
to the rings.
Drop both legs down so your quads
brush past the straps.
As soon as your legs pass the
straps, flex your hips so you get your
thighs close to your chest to create
a ‘hook’ shape.
Aim to get your right forearm to
connect with the crease of your left
hip or vice versa.
Lift back up to the inverted position
and go to the other side. Regression
is to bend your knees.

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FALSE GRIP L-SIT PULL-UP
A muscle-up looks like a pull-up into a dip, so I see a lot of guys practising
a lot of pull-ups and a lot of dips… and getting nowhere closer to a muscleup. That’s because if they can do a pull-up and a dip, the problem is the
transition, and to learn how to do the transition smoothly, you need a good
false grip.
This strength on the inside of your forearm will transfer to lots of other
activities, and if you train it smart, meaning little and often, it will help you
avoid golfer’s elbow issues. Strength with a false grip is one thing, but we
want to work towards explosive power, so hitting L-sit pull-ups with a false
grip with some tempo behind them will open up beautiful muscle-ups before
you know it.
Place the ring in your hand like normal and then roll your hand through
the ring as far as you can, like decelerating a motorbike.
Make sure your forearms are vertical before you lift.
Do not let your wrist angle get anywhere near 45 degrees. If it does,
stop and reset.
Start will smaller ranges of movement, as the false grip is much harder
to maintain with straight arms
Keep your legs out straight while you do your pull ups, but an obvious
regression is to bend your knees.

ARCHER DIP

Photography: James Griffiths / Wild Training

Dips will never get you to an iron cross, because you
need to learn straight-arm strength. Straight-arm
strength is tough, so the archer dip is the perfect option.
You perform a dip with one arm and a fly out to the side
with the other arm. Don’t let your shoulder blades rotate
forward, as that will increase the risk of hurting your
shoulders. Start slow, with a small range of movement
and build up the depth.
Again, this an amazing exercise to shape your chest
and shoulders. Maintain a dish shape and keep your legs
tight together throughout and you’ll be creating some
great tension to tone your abs, too.
Start in a support position with the arms locked out,
tension in your legs and your body in a vertical line with
the straps.
Push one hand out to the side, keeping it straight. Use
your lats and chest to keep your shoulder down and
away from your ear.
With the arm that does the dip, keep the elbow in tight
to the side of your body, and again depress your shoulder
girdle to keep your shoulder away from your ear.
Breathe in on the way down, and breathe out on the
way up.
Your body will go to a slight angle as you drop to
the bottom – this is normal. Just try to keep your legs
together and maintain a straight line.

DECEMBER 2021

91

●TRAINER ASK THE EXPERT

ESCAPE

THE FOG

With the bleak winter months often triggering
anxiety and depression, men’s mental health
guru Kenny Mammarella-D’Cruz reveals how
to steel your mind

THE EXPERT
Kenny Mammarella-D’Cruz is the founder
of the popular MenSpeak men’s groups
and the author of Online Men’s Groups
Success. Visit mensgroups.co.uk and
themanwhisperer.co.uk

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Research suggests 29 per
cent of us will suffer from
depressive symptoms over
the winter months, which is
why it’s so crucial to head
into winter with a clear
action plan for your mental
health. The bad weather
and dark days can sap your
energy and optimism; the
lack of sunshine makes you
vulnerable to seasonal
affective disorder (SAD); and
the shorter days mean it’s
easy to neglect the
everyday social and leisure
activities that usually
nourish your sense of pride,
pleasure and perspective.
“Many men, especially
in the winter months,
can wake up feeling
panicked and out of control,
expecting something
terrible to happen,” explains
Mammarella-d’Cruz,
who helps men at his
Mayfair therapy room, and
founded the MenSpeak
groups to encourage men to
talk about their problems.

“Talking things through will
help you to remove
whatever is lying heavy in
your heart, hijacking your
days and leaving you
confused.”
Here, he shares six easy
and actionable steps to help
you proactively protect your
mental health this winter.

01. PICK UP A PEN
One of the easiest ways
to neutralise stress and
anxiety over the winter
months is to write down
your worries. The simple
act of writing down your
problems will help you to
express your feelings and
regain perspective.
“What I call ‘Morning
Pages’ is an efficient
technique to get the
debris of negative thoughts
and feelings out of your
head and onto three sides
of paper,” explains
Mammarella-d’Cruz. “The

aim is for a free-flowing
stream of consciousness.
So without thinking, without
crafting, without judgement,
without attempting to put
anything right, just write
it out of you and set your
mind free.”
You can then tear up the
paper to symbolically ‘let go’
of your problems, or store
your worries in a journal
to help improve your
self-knowledge over time.
“Keeping a journal,” he
adds, “enables you to check
for any patterns or cycles in
your mental health, to help
you know yourself better.”

Words: Mark Bailey | Photography: Getty Images

02. ATTACK THE DAY
“A good way to break the
‘analysis paralysis’, which
can haunt us on dark winter
mornings, is to breathe
out of your head and into
your body, then leap
out of bed and into the
shower,” suggests
Mammarella-d’Cruz.
Those deep breaths
will help you to regain your
composure and perspective
when anxiety kicks in. And
the cold shower will pump
you full of mental and
physical energy, ready for
the day ahead.

“Festering in your fear,
while obsessively thinking
about how to fix the
unfixable, has never got
anyone anywhere,” he says.
“So shock it off your skin
with a blast of cold water
and claim back your day.”

03. MOVE MORE
Regular exercise and
activity will trigger the
release of feel-good
endorphins, to help you
break free of the lethargy
caused by spending long
days indoors over winter.
“Whether you’re a yang
type of guy – who enjoys
running, skipping, thrashing
out lengths in the pool or
pumping iron – or your
nature is more yin – so you
love walking the dog,
cleaning your home,
stretching into your yogic
postures or peacefully
perfecting your breast
stroke – regular activity
will make all the difference
to a man’s mental health
over winter,” says
Mammarella-d’Cruz.

04. SPEAK IT OUT
“It’s not healthy to be a lone
ranger, so speaking about
your problems with
a stranger can ensure you
aren’t carrying those

problems around,
lashing out at others, or
beating yourself up with
self-loathing,” says
Mammarella-d’Cruz. “Since
the first lockdown, my team
of trained facilitators at
MenSpeak and I have held
daily online lunch-hour
men’s groups, by donation
only, so men can speak
about whatever is on
their minds.”
Indeed, speaking to
strangers can often be
easier than speaking to
close friends. A problem
shared is an opportunity
to learn from the
experiences of others.

05. DO THINGS YOUR OWN WAY
How you juggle all of
your commitments and
responsibilities over the
stressful winter months will
depend on your personality.
“Some people do well
with structure, routine and
consistency, knowing what
to expect without having
to deal with change or
choices,” says Mammarellad’Cruz, “whereas others
need the space and
flexibility to respond to
whatever life brings, so
they can maintain their
sense of freedom.”
So work with your
nature, not against it, but do

ensure you keep a healthy
balance. Winter is stressful
enough, without the
added pressure of being
overloaded with work.
“The important thing,”
says Mammarella-d’Cruz,
“is that you are not owned
by your to-do list or bullied
by your inboxes. So,
balance the reality of adult
responsibility with your
personality, manage your
energy and prioritise the
tasks which will relieve
the most pressure.”

06. FIND POCKETS OF PEACE
Scheduling in mental breaks
throughout the dark days
of winter will ensure you
prioritise your mental health
and address problems
before they start.
“That might involve
traditional meditation
– sitting still, breathing
consciously and observing
your thoughts pass by – but
there are many other ways
of accessing ‘the zone’,”
explains Mammarellad’Cruz. “Try communing
with nature on scenic walks,
cleaning your car, painting,
doodling, tinkering, tai chi,
or any other creative
expression that takes you
out of the everyday and
connects you with your
own thoughts.”

DECEMBER 2021

93

●TRAINER HOW TO BUILD

HOW TO BUILD...

AN INJURY-PROOF BODY
Create a strong, resilient physique by prioritising functional
movement patterns and sustainable fitness habits
Building a body that serves you in life as well as
in the gym requires your training stimulus to be
well-rounded. Similarly, what you do outside of the gym
is paramount if you are to keep your body injury-free. It
all boils down to small, positive choices that turn into
habits and eventually become as ingrained in your life
as brushing your teeth or making the morning coffee.

2. LUNGE
WHY? The lunge pattern is highly transferable to the
gait cycle (walking, running and cycling). It trains mobility
at the ankles, knees and hips, as well as pelvic and
single-leg stability.
HOW? Step at hip-width apart to aid stability – you don’t
need to be walking on a tightrope.

CREATE A WELL-ROUNDED PLAN
Lifestyles are becoming ever more sedentary, placing
a record number of limitations on the body and its ability
to function. If these limitations are left unaddressed, the
body will compensate by seeking out the path of least
resistance – which isn’t always favourable.
When it comes to your training, applying the correct
stimulus to your body will result in improved performance
across whatever sport or lifestyle choices you choose.
That means incorporating:
• Adequate mobility training – training your muscles
and joints through full ranges of motion.
• Progressive overload – gradual improvements, while
ensuring you aren’t overcooking yourself week on week.
• Functional fitness – training the functional movement
patterns outlined here.
Within your week’s training plan, look to incorporate
the following:

1. SQUAT

WHY? The hinge is not only highly transferable to
the movements we do day-to-day, but it’s also the
bulletproof back-builder. Hingeing trains the posterior
chain, which is the network of muscles that run from
your shoulders down to your calves. It also trains your
glutes, hamstrings and back musculature for improved
power output.
HOW? Allow your hips to be the main mover, pushing
backwards while your torso remains in a stacked
position (ribcage and pelvis on top of each other) as
you hinge forward.
Words: Harvey Lawton | Photography: The Movement Blueprint

WHY? The squat is a multi-joint movement that trains full-body strength.
HOW? Ensure you’re flexing your knees and hips at the same time, allowing
your knees to go forward over your toes. Aim to maintain tension throughout
the movement.

3. HINGE

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DECEMBER 2021

4. CARRY

6. PULL

WHY? One of the most underrated and underused
training modalities, carries train both capacity and
full-body strength. A carry requires orientation of the
ribcage and pelvis, thus training stability. It also trains
loaded gait cycle patterns.
HOW? Wherever you’re holding the load, ensure you
have an upright pillar (shoulders, hips and knees all
stacked on top of each other).

WHY? Pulling patterns require the lats to contract,
and the lats play an integral role in the way the trunk
functions, as well as supporting the shoulder joints. If
conditioned correctly, the lats can also help to alleviate
pain at the shoulders and lower back, making pulling
movements an integral component. Pull-bias patterns
are also highly transferrable to postural improvements
and function.
HOW? When performing rowing movements, aim to pull
your elbow back towards your hip in an arc-like motion.

DEVELOP CARDIOVASCULAR FITNESS

5. PUSH
WHY? Any pushing movement will train integral muscle
groups that subsequently help to improve mobility and
strength. Pushing patterns also improve function at the
ball and socket joint.
HOW? Allow your shoulder blade to move with every
pushing motion, to allow for greater stability at the joint.

Your cardiovascular fitness is integral to your body’s
ability to regulate, recover and react. It has an effect
on your stress levels, nervous system response,
performance and recovery. Training and developing
your cardiovascular system should be high up on
your priority list. That may be through longer bouts
of exercise at a lower intensity, such as a hike or an
easy-paced bike ride, or through shorter, higher-intensity
interval sessions.

OPTIMISE TRAINING RECOVERY
The ability to regulate stress has a significant effect
on your physique, readiness to perform, and the
inflammation that sits in your body. If the stress needle is
too far one way, the scales become imbalanced and the
risk of injury or burnout is heightened tenfold. Adequate
sleep (seven to eight hours per night) and a training plan
that integrates sufficient recovery protocols is crucial to
staying injury-free.

NAIL YOUR NUTRITION
Input is quite literally output. Everything that you put into
your body has a direct impact on your performance. Aim
to prioritise quality whole foods that are easy to digest as
a readily available energy source. Try to stay away from
highly processed foods that cause greater stress on the
body in the process of breaking them down. Fuelling
correctly around training will both minimise your risk
of injury and burnout, and speed up your recovery.

IF YOU’RE LOOKING FOR A TRAINING PLAN THAT INCORPORATES ALL
OF THE ABOVE, CHECK OUT THE MOVEMENT BLUEPRINT’S PERFORM
ONLINE PROGRAMME AT THEMOVEMENTBLUEPRINT.CO/PERFORM

DECEMBER 2021

95

●TRAINER FAT-BURNING WORKOUT

FULL-BODY
FAT-BURNER
Wage war against fat with this
metabolic conditioning circuit

This workout has been
designed with minimal kit – you
just need a kettlebell, dumbbell and
your own bodyweight – but don’t
think that means it’s light on intensity.
Made up of three giant sets,
plus a warm-up exercise to prime
your muscles and joints for the work
to come, you’ll work every major

1. KNEE RAISE TO LUNGE
TO TWIST TO HAMSTRING
STRETCH
REPS: 12 SETS: 2 REST: 30 secs
From standing, grab your knee
and come up onto your toes.
Release your leg and land into
a deep lunge.
Place your opposite hand’s palm
flat on the floor, turn towards your
leg and stretch the other arm up
towards the ceiling, opening up
your chest.
Return your hand to the floor and
keep your fingertips in contact with
the floor while you press your hips
up and back. Feel a brief stretch
through the hamstring of your front
leg and the calf of your back leg.
Return to standing and go again
with the other leg.
1

4

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2

3

DECEMBER 2021

muscle group, while the more cardioheavy exercises like split squats
and kettlebell swings will keep your
heart rate hovering in the golden fatburning zone.
Tackle it first thing in the morning
so you’re ready to attack the day,
or save it for early evening to sweat
away work-related stress.

2a. JUMP SQUAT
REPS: 30 secs
REST: Go straight into 2b
Keeping your chest up, squat down while swinging
your arms back.
Drive up through your legs into a high jump and
swing your arms up at the same time.
Land softly with bent legs and immediately go into
the next rep.

2b. PRESS-UP
TO KICK-THROUGH
REPS: 30 secs
REST: Go straight into 2c
Begin by doing a deep press-up
and then lift one hand from the floor,
bending your elbow and pulling it
back while lifting your chest.
At the same time, turn your torso,
kick the opposite leg underneath you
and out straight.
Quickly return your hand and foot
to the starting position, do another
deep press-up and repeat on the
other side.

1

2

3

2c. V-UP
REPS: 30 secs REST: 60-90 secs, then back to 2a SETS: 4

1

Lie face up and completely flat, with your legs straight and your arms
extended straight overhead on the floor.
Keeping your arms close to your ears, contract your abs to press your
lower back into the ground.
Point your toes, squeeze your thighs together, squeeze your glutes, and
simultaneously lift your legs and upper back off the ground, while reaching
your hands forward to meet your feet so that your body forms a V shape.
Keep your core engaged as you slowly lower to return to the start.

1

2

2

DECEMBER 2021

97

●TRAINER FAT-BURNING WORKOUT
3a. PLYOMETRIC SPLIT SQUAT
REPS: 30 secs
REST: Go straight into 3b
Begin with your fingers held to your
temples and your elbows pointed out.
Place your right leg forward and bend
at the knee, with your left leg behind you
– also bent at the knee.
Drive up through both feet as
explosively as you can, so that you take
off from the ground (as high as you can).
While in the air, quickly switch legs so
that you land with your left leg forward
and your right leg behind you.
Land softly and immediately repeat
the movement. That’s 1 rep.

1

3b. BEAR CRAWL FORWARD AND BACK

2

3

1

2

REPS: 30 secs REST: Go straight into 3c
Start with your hands under your shoulders, your hips down and your
knees just off the floor.
Move your right arm and left leg in tandem, and do the same for the
opposite side.
Take small steps with your hands and feet. Keep your hips low and level.
Move ten to 20 feet forward and then reverse the movement. Keep going
forward and back until the end of the set.

1

3c. KETTLEBELL SWING
REPS: 30 secs REST: 60-90 secs then back to 3a
SETS: 4
Stand with your feet just outside shoulder-width apart
and toes pointing out at 45 degrees.
Place a kettlebell about one foot in front of you and
hinge at the hips to send your backside back, with knees
just slightly bent and shins vertical.
Keeping a flat back and braced core, grip the handle
with both hands, palms facing your body.
With the kettlebell still on the floor, lift your chest and
squeeze your upper back, so the top of the kettlebell tilts
toward you.
Hike the kettlebell back between your legs and, as the
kettlebell begins to swing back, explosively ‘snap’ your
hips forward while squeezing your backside like crazy,
so you’re now in a standing position.
Your hips should drive the bell forward and up, while
your arms are only there for guidance. (All of the power
should come from your hips.)
With your hands still firmly around the handle, allow the
bell to fall down on its own and, as your arms approach
your body and the kettlebell brushes your undercarriage,
hinge your hips to move immediately into another hike.

2

3

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DECEMBER 2021

4a. KB SUMO SQUAT
TO HIGH PULL

4b. PRESS-UP
TO RENEGADE ROW

REPS: 30 secs
REST: Go straight into 4b

REPS: 30 secs
REST: Go straight into 4c

In a deep squat position, grab
a kettlebell with both hands.
Drive up through your heels and
row the kettlebell to chin height.
Pause briefly, then return the
kettlebell to the starting position
while maintaining good posture
through your back.

With each hand on a
dumbbell, begin in the press-up
position (palms facing in).
Do a deep press-up, then
return to the start position.
With your feet slightly wider
than shoulder-width apart and
your hips level, row one of the
dumbbells up. Keep your elbow
tucked in and pause briefly at
the top of the move.
Return the weight and do the
same with the other arm. That’s
1 rep.

1

1

2

4

3

4c. KB RUSSIAN TWIST
REPS: 30 secs REST: 60-90 secs then back to 4a SETS: 4

Photography: Eddie Macdonald

2

Sit on the floor with your chest up and torso leaning back slightly.
Bend your legs and have your heels lightly touching the floor.
Grab a kettlebell and hold it upside down with both hands, bend your arms 90 degrees and begin
twisting your shoulders from left to right at a steady pace. That’s 1 rep.
NOTE: lift your feet in the air rather than resting your heels on the ground to make this move tougher.
The further out you stretch your legs (without your feet touching the floor) the tougher it will be.

1

2

3

DECEMBER 2021

99

●TRAINER WEIGHTED VEST WORKOUT

WORTH
ITS WEIGHT

This full-body workout combines
simple bodyweight moves, made lungbustingly difficult with the addition of
a weighted vest

1b. BEAR CRAWL KICK-THROUGH
Assume a bear crawl position with your arms straight,
hands below your shoulders, and knees bent 90 degrees
below your hips (only your hands and toes touch the floor).
Keeping your back flat, core engaged, and right hand on
the floor, lift your left arm and right leg and rotate to your
left, pivoting on your left foot as you thread your right leg
beneath you and extend it straight (don’t allow it to touch
the floor).
Reverse the movement to return to the starting position.
Repeat in the opposite direction, lifting your right hand
and left leg, and pivoting on your right foot as you thread
your left leg through.
Continue alternating.

Locksmith is one quarter of Brit-winning band
Rudimental, but away from the music he’s also a
fitness fanatic, and recently launched his own activewear
range: They Call Me Locksmith. Among the brand’s
apparel is a selection of training equipment, including
the Tactical Weighted Vest used here.
Weighted vests offer the simplest solution for levelling
up your bodyweight workouts. While adding dumbbells
or other external weights changes the basic mechanics
of bodyweight exercises, with a weighted vest you can
press-up, pull-up, squat and more just as you would
without weights. The extra load will place added stress on
your muscles and cardiovascular system, which means
your strength, endurance and body fat will all benefit.
HOW TO:
Complete each exercise back-to-back, with minimal
rest in-between.
Do each exercise for 1 min.
Once you’ve done 1 min of straight-arm plank, rest
for 1 min, then go again.
Aim for 5 rounds in total.

1a. SQUAT
Stand with your feet shoulder-width apart.
Sit back and squat as low as you can while
maintaining good form, with your knees driving
out and back staying straight

100

DECEMBER 2021

1c. HIGH KNEES
Starting in a standing position, bring your left
knee to your left palm at a 90-degree angle.
Switch to the right knee and repeat.
Pick up the pace to fire up fat loss.

1d. BURPEES
Stand tall.
Drop down into the start of a squat thrust, then jump your feet back to
a press-up position.
From here, you can either drop your torso all the way to the floor, or go
straight into jumping your feet back to your hands and returning to standing.
As you stand, jump up before landing with soft knees.
Gather your breath and repeat.

1e. JUMPING JACKS
From standing, jump your feet out to the sides while
simultaneously raising your arms into an overhead clap.
Keep your head fully upright.
Hop your feet back to shoulder-width, while bringing
your arms back to your sides at the same time.

1f. STRAIGHT-ARM PLANK
Get on your hands and knees, placing your hands
directly beneath your shoulders.
Walk your feet back until your legs are straight behind
you, about hip-distance apart.
Pull your abs in toward your spine and squeeze your
glutes for added stability.
GET YOUR HANDS ON THE TACTICAL WEIGHTED VEST AT THEYCALLMELOCKSMITH.COM

DECEMBER 2021

101

●TRAINER BICEPS

TICKETS TO THE GUN SHOW
These effective variations on the classic curl will grant you bigger, stronger biceps
The fitness themes of the moment are
very much functional fitness and
long-term thinking. Looking the part is one thing,
but staying fit and healthy for life requires a
focus on fundamental movement patterns and
sustainable programming. But... we can accept
all that and still want bricks for biceps.

EZ BAR BENT-OVER SPIDER CURL
Spider curls place the greatest emphasis
at the top of the resistance curve, which
means you’ll feel maximum tension at
the top, peak contraction part of the
movement. This allows you to hit the short
head of the biceps, which is the part of the
muscle responsible for the peak you see in
well-developed arms.
Stand tall, holding an EZ bar with a close
grip and arms fully extended.
Bend forward from the hips, so your
elbows are resting on your inner thighs.
Curl the bar up towards your chin,
keeping your elbows locked on your thighs,
then squeeze your biceps at the very top of
the move.
Take 3 seconds to lower the bar until
arms are fully straight, and flex your triceps
at the bottom.
Repeat for 3 sets of 12 reps.

102

DECEMBER 2021

The fastest way to build big arms isn’t to
crank out as many curls as you can. To increase
the size and strength of your guns you need
to work your biceps from a variety of different
angles (don't forget those triceps, either).
These are three of our favourite exercises
for filling out those sleeves...

SUPINE OVERHEAD CABLE CURL
Lying on a bench stabilises your body, so you can
focus exclusively on working your biceps directly.
The range of motion is slightly reduced in this
variation, so really focus on squeezing your biceps
at the bottom and flexing your triceps at the top.
Lie flat on your back on a bench with a straight or
EZ-bar cable attached to the high pulley.
Hold the bar with your arms straight, above and
slightly behind you.
Curl the bar so it comes down below the back of
your head, squeezing your biceps.
Slowly return the bar back to the start, flexing your
triceps as your arms straighten.

KNEELING OVERHEAD
CABLE CURL
Kneeling means your legs are
not engaged, so you can place
more effort on your core to
keep your torso stable, while
focusing on working your
biceps through their full range
of motion.
Kneel on the floor in front of
a cable machine with a bar
attached to the high pulley.
Hold the bar with a narrow grip
so your arms are straight and
the bar is directly overhead.
Curl the bar so it comes down
below the back of your head,
and squeeze your biceps hard.
Slowly return the bar to the
start position, flexing your
triceps as you straighten
your arms.

XMAS GIFT GUIDE

GIFT
GUIDE

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DON’T SWEAT IT
Gymspin is the new bio laundry
detergent for workout wear, specially
designed to remove lingering, stale
sweat-related smells. While other
detergents simply mask the problem,
Gympsin uses a lab-formulated, deeply
cleansing enzymatic complex that
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odour. Optical brighteners revitalise
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JOY RIDE
British smart bike brand Apex Rides has
long been bringing the joy of spin to
homes around the UK with its interactive
workouts and reasonable prices (you
can currently get the Apex Smart Bike for
£990, while membership to the Apex
App, which connects you to hundreds of
classes, costs £29.99 a month or
£299.99 a year). Now, Apex has created
a new series of experiential workouts
called ‘Mood Movers’, that combine
physical exercise with psychology so
you can improve your fitness and mental
wellbeing at the same time. Experience
different ‘emotional gains’ – whether
that’s overcoming anxiety, apathy and

stress, or stimulating energy, calmness
or a positive mentality. As well as After
Dark Rides and Joy Rides, you’ll find Ride
Remedies – bite-sized classes that blend
guided meditation and brain-based
coaching techniques led by behavioural
psychologist and neurolinguistic expert
Ricky Gill. These are designed to offer a
‘remedy’ to symptoms to modern living
and specific emotional states of mind,
including overcoming fears and building
self-belief. Additionally, Apex is donating
£1 to CALM every time a Ride Remedy
is taken.
£990 for the bike / £29.99 monthly
subs, apexrides.com

XMAS GIFT GUIDE

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COOK UP A STORM
Register for the CNM Christmas recipe
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for the festive season.
naturopathy-uk.com/xmas

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SHOES WISELY
If you’re in the market for a versatile,
comfortable, do-it-all trainer, look no
further than Skechers. The brand’s
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cover all bases: from the step-focused
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easy-on Ultra Flex 2.0 (machine
washable and super snug). Away from
sports, Skechers also has a range of
boat shoes, oxford boots, loafers and
even sandals.
skechers.co.uk

TASTE THE CHRISTMAS
Sweeten the mood with Grenade’s
protein-packed advent calendar –
featuring a selection of the UK’s
best-selling protein bars. A healthier
alternative to traditional chocolate,
behind each door sits a triple-layered
protein bar that includes less than 2g
sugar and up to 24g of protein – ideal as
a post-workout refuel, midday treat or
on-the-go-snack this festive season.
Inside you’ll find 24 Carb Killa Protein
Bars (60g each), across the full range
of flavours.
£50, grenade.com

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JOIN FORCES
ROW YOUR BOAT

Words: Joanna Ebsworth

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Get your culture fix with a
membership to London’s V&A,
the world’s leading museum of
art, design and performance.
Members enjoy free access
to all exhibitions – including
Fashioning Masculinities: The
Art of Menswear, and the
Glastonbury Weekender archive
(pictured) – exclusive access
to the award-winning Members’
Room, priority booking to events,
shop discounts and more.
£70 per year, vam.ac.uk

You can now test out one of
Hydrow’s immersive at-home
rowers for the first time at the newly
launched Boathouse Experience in
Selfridges, London. Three Hydrow
rowing machines are set up for you
to explore a world of glistening
waterways through a multi-sensory
approach that replicates the
sensation of rowing on water.
A team of experts is also on hand
to introduce you to the rower and
guide you through over 2,500
classes led by world-class athletes.
£2,295 for the rower / £38
monthly subs, hydrow.co.uk

Barry’s UK, pioneers of the
boutique fitness industry, and
protein-powder brand HERMOSA
have collaborated to create
wellness hampers to gift this
Christmas. There are two
hampers available: both contain
a jar of HERMOSA protein and a
Barry’s class pack, with a deluxe
version also including a reusable
HERMOSA tumbler and limited
edition Barry’s beanie. Hampers
start from £89 and come handwrapped in a gift box with
a personalised note. They are
available to pre-order now from
Barry’s UK and Live Hermosa and
on sale in all Barry’s UK studios
(while stocks last).
shopuk.barrys.com /
livehermosa.com

●TRAINER POWER WORKOUT
Kettlebell Deadlift

POWER PLAY
Tackle this full-body workout
created by England rugby
captain Owen Farrell and Third
Space PT Luke Worthington

WARM-UP: MOBILITY AND ACTIVATION
HOW TO: spend 60 secs on each drill
Spiderman Stretch
Forward Lunge with Hip Flexor Stretch
High Knee to Cossack Squat

Double Kettlebell
Goblet Squat

PART ONE: STRENGTH
“As rugby is a positional field sport, we need to work
all three planes of motion and use key movement
patterns,” says Third Space elite PT Luke Worthington.
“The three planes of motion are sagittal (forward and
back), frontal (side to side) and transverse (rotational).
We will focus on the lower body, as rugby players tend
to do less overhead work.”
HOW TO: complete the exercises as a continuous
circuit, with minimal rest between exercises. Do
8-10 reps for each and take 2 mins rest before
completing the circuit 1 or 2 more times.
2a. Double Kettlebell Goblet Squat
2b. Kettlebell Deadlift
2c. Kettlebell Reverse Lunge
2d. Lateral Lunge
2e. Single-Leg Deadlift

HOW TO: complete the exercises
back-to-back without rest; take 90
secs rest at the end of the circuit,
then repeat 1 or 2 times.
3a. 15m Push Sled
3b. Assault Bike x 60 secs
3c. 15m Push Sled
Push Sled

106

DECEMBER 2021

Photography: Jon Payne

PART TWO: POWER

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