EE FR M
AZ AG IN E
MARK WAHLBERG HOLLYWOOD HERO ON BULKING UP, SLIMMING DOWN, AND GETTING SCREEN-FIT
SEX NUTRITION, FITNESS AND COITAL TIPS TO HELP YOU WIN IN THE BEDROOM
MEET THE PROJECT – AND THE PEOPLE – HELPING THE UK’S VULNERABLE
PLUS! ASHLEY THEOPHANE | LAURA CARTER | BUDGET FOOD | JUICEMAN
THE SEX ISSUE
ACCORDING TO THE BOFFINS, MEN THINK ABOUT SEX EVERY SEVEN SECONDS. THAT’S 7,200 TIMES A DAY OR, IN MAGAZINE PRODUCTION CYCLES, 28,000 NAUGHTY THOUGHTS IN THE TIME IT TOOK US TO PRODUCE THE PAGES YOU NOW HOLD IN YOUR HANDS. It’s amazing we ever get anything done at all, right? You’ll be glad that we did, though. From top kitchen tips to boost you libido, and excellent advice from a range of experts, to workouts designed to prep both guys and gals for electric action between the sheets, we’ve
W www.bestfitmagazine.co.uk @bestfitmagazine /BESTFIT.Magazine
EDITOR Nick Judd firstname.lastname@example.org
SALES & ADVERTISING Mark Betteridge email@example.com
got everything you need to transform your
sex life. Heck, we’ve assembled a must-have
range of items to include in your bedroom armoury. You can imagine the terrible time we had trying these out…
CONTRIBUTORS Ben Coomber, Andrew Cooper, Jess Davies, Rebecca
But that’s not all, for we also got to spend
Dakin, Emily Dallara, Charlayne Everhart, Laura Hills,
time with Mark Wahlberg; actor, producer
Klinton Hoare, Dr Emma Kirke C.Ostm Distn, Mark Laws,
and general Hollywood overlord. He’s bulked up and slimmed down for differing roles on the silver screen. Find out how he does it, and how he got in shape for his latest flick.
Kurtis Stacey, Jake Taylor
0113 322 4400
BESTFIT is published in the UK by Compelling Media.
We also talk dancing, sex appeal and turn offs with reality TV star Laura Carter, and catch boxer Ashley Theophane in action ahead of his next fight. We also meet the team training the homeless, and get the latest from our
Copyright 2016. All rights reserved. While every endeavour has been made to maintain accuracy in the magazine, BESTFIT can take no responsibility for errors. All opinions expressed are the opinions of the writer expressing them, where stated.
team of columnists, including fitness expert Mark Laws, nutrition guru Ben Coomber and OCR fan Kurtis Stacey. Sprinkle some news and reviews on top, stir in this month’s fashion essentials, and what you have is another top-notch issue, and all for the same price as a breath of fresh air. Catch you for the Christmas issue next month. Yep, it’s that time already!
DESI GN ED BY VA POU R
CONTENTS - ISSUE 25
The Hollywood star is back on the silver screen. Here, he talks about bulking up and shedding for his various roles.
REAL ALL ABOUT IT
Office yoga, drinking remedies and paleo for heart benefits, it’s our roundup of the latest health and fitness news.
Get your hands on the latest gear. Upgrade your life with our help!
Add these ingredients to your cupboard for better action between the sheets.
THE TESTOSTERONE WORKOUT
Got problems in the bedroom? Fear not, our expert will see you now…
Hollywood performance coach Klinton Hoare took time out from training the stars of Gods of Egypt to help you sculpt a god-like body.
THE GAME CHANGERS
SPICE UP YOUR SEX LIFE
Our sex theme continues with some top tips to convert you into Don Juan.
Meet the charity helping to get the local homeless and disadvantaged fit and healthy.
Eating doesn’t have to be expensive. Follow our guide to eating well on a shoestring...
Winter is coming. Be prepared with our roundup of the latest products.
THE LIBIDO BOOSTER
The boxer is in action later this month. Here’s how he’s preparing for his next big bout in Las Vegas.
Charlayne Everhart is on hand to boost your body for bedroom fun.
SET THE JUICE LOOSE
Meet the Juiceman, who’s on a mission to get the nation drinking healthier than ever.
The socialite talks Justin Bieber, getting frisky on TV and how to ooze sex appeal.
IRON DEFICIENCY It seems some of us may be missing a trick with our nutrition, having forgotten the importance of an iron-rich diet. While women and children have always been seen to be at risk of iron-deficiency, being low consumers of lean red meat, fitness fanatics are now also considered to be at high-risk for the deficiency. A recent study published in Network Health Dietitians shows how the body uses iron, and explores how easily a deficiency of this energy-driving micronutrient can erode stamina and physical performance. So how do those of us hitting the gym but missing the iron mark get it right? According to lead author Dr Carrie Ruxton, the simplest way to up your iron intake is by eating more red meat. The ‘haem iron’ found in it is suggested to be more available and readily absorbed by the body than non-haem iron, found in fortified foods and plant sources. Looks like steak is back on the menu.
DID YOU KNOW?
35% 60% 3 OUT OF 5 TIREDNESS... 1.7 X HIGHER HAEMOGLOBIN 1.62 BILLION 35%
…of female athletes are at high risk of clinical anaemia as a result of low body iron stores.
…of female athletes are ‘depleted’ in iron.
...female athletes are at risk of developing an iron deficiency.
Iron deficiency can lead to tiredness, hair loss and shortness of breathe.
Dietary iron recommendations are 1.7 times higher for athletes than non-athletes. Iron is a major component of haemoglobin, a protein in the blood that is responsible for transporting oxygen to the muscles within the body.
Anaemia affects 1.62 billion people in the world (24.8% of the world’s population).
Up to 35% of heme iron is absorbed by the body from a single meal, as opposed to 20% of non-heme iron.
RELAXATION WHEN TIME IS TIGHT In today’s world we’re all a little rushed off our feet and tight on time, so how on earth can we expect to squeeze in time for some of that all-important relaxation that we keep hearing so much about? You’d be surprised. Simple things like listening to calming music on the commute, taking ten minutes out to focus on your breaths and clear your mind, or prepping healthy snacks for busy times of the day, can help us in our quest for a lessstressful life. Another simple method that has been suggested is the ‘Gratitude List’, for those of us that need to remind ourselves of all the things we’re grateful for, at times when we feel overwhelmed by it all. Some of the more relaxed among us all suggest taking a walk during our lunch break, to get our blood flowing and our lungs breathing in fresh air. Others stress the importance of organisation and planning the night before a busy day, giving ourselves the best chance at pulling through that hectic schedule.
BRITISH ATHLETES SUCCEEDED IN RIO DESPITE ASTHMA PROBLEMS We’re still reeling from the excitement of the summer’s Olympic games in Brazil’s major city, Rio de Janeiro. Not only did we come up trumps in the medal count, we seem to have proved some fitness-phobes wrong. A recent study from the University of Kent looked at elite British athletes from both swimming and boxing, discovering that asthma related breathing problems proved to be no barrier to success. Researchers from the School of Sport and Exercise Science suggested that airway dysfunction found in a high proportion of elite swimmers, was likely due to environmental exposures and the repeatedly high respiratory requirements of the sport. Nonetheless, this didn’t stop us from getting six swimming medals, including a gold from the incredible Adam Peaty. So don’t let asthma shouldn’t stand in your way when hitting fitness, and possibly Olympic, goals.
BENEFITS OF MATCHA We’ve all heard about it, and seen it in quirky health cafes as an ingredient in everything from lattes to ice cream. But why exactly is everyone going so crazy for Matcha Green Tea? Plenty of reasons, it would seem. With an antioxidant count that’s seven times higher than dark chocolate, this powerful plant also contains cancer-fighting catechins such as anti-carcinogen EGCG. Studies have also shown this superfood to lower ‘bad’ LDL cholesterol and increase thermogenesis (the body’s rate of burning calories). Not convinced? Matcha has also been found to be rich in Chlorophyll (a strong detoxifier for the body), with five times more L-theanine (stress reducing amino acid) than normal green teas. Lastly, this magical Matcha has also been revealed to be full of easily-digestible dietary fiber, which alongside the obvious, is also great for stabilising blood sugar. Matcha lattes for us, please!
EXERCISE TO TACKLE EFFECTS OF DRINKING Our gym sessions may be doing more good for us than we think, especially if we’re partial to a few (too many) drinks once the work week is done. A new study from the University of Sydney has revealed that just exercising at the basic recommended weekly fitness level of 150 minutes moderate-intensity activity, may be enough to offset some of those harmful effects brought on by indulging in one too many of our favourite tipple. Findings suggested that the risk of cancer did not increase with alcohol consumption in physically active people, as it did amongst inactive people. The physically active group studied were only seen to increase their risk of cancer and death from any cause if associated with severely harmful levels of drinking. So whilst a tipple or two and a few gym sessions won’t hurt, we still have to reign it in a little bit with our weekend splurges.
DID YOU KNOW?
PALEO BENEFITS FOR HEART HEALTH Those championing the paleo way of life may have more to cheer about than we thought, especially for the health of our tickers. Findings to be presented at the American Physiological Society’s Inflammation, Immunity and Cardiovascular Disease conference suggests that the Paleo diet may induce positive effects on heart health. The study took a small group of people who usually indulge themselves with a diet high in processed foods, and switched them to the Palaeolithic diet consisting of only foods thought to be available to our ancestors; aka zero dairy or processed goods. Results discovered a significant increase in immune molecules after eight weeks on the diet; when deficient in these molecules, the body is at higher risk of heart attack. Scientists also believe that these molecules counteract inflammation within the body, providing protection for blood vessels. Looks like an autumn clear-out of our grocery cupboards may be in order.
MORE LIKELY TO DIE FROM CANCER
FOR ‘HARMFUL’ DRINKERS
ONE FOR THE ROAD
EXERCISE TO PREVENT OVEREATING AFTER MENTALLY DEMANDING WORK For a lot of us, the last thing we want to do after a long day at the office is head to the gym to knacker ourselves out further, but this may be just what we need to curb those evening cravings. According to a recent study from the University of Alabama at Birmingham (US)
those of us that exercise after doing mentally demanding work eat fewer calories than those who remain sedentary. The study focused on observing whether glucose and lactacte produced during exercise could serve as an energy offering to the brain, instead of food consumption. Lactate was found to have increased significantly in those that exercised, a group that was also found to eat less calories than they did when relaxing after a mentally hard work. The outcome of all of this seems to be in support of post-work exercise, especially for those of us looking to gain a handle on our evening appetite.
DESK WARRIORS Calling all desk warriors and office bods, it looks like those eight-hour days sat in work might be doing us more harm than we know. A recent report published by The Lancet medical journal suggests that sedentary desk work has now become just as much of a risk to public health as smoking; almost 5 million deaths occur each year due to smoking, with numbers for death as a result of inactivity shown to be similar. While current UK health guidelines suggest 30 minutes of exercise should be had each day, this report suggests more is needed to tackle the effects of sedentary day jobs. So in a bid to get us moving, office supplier Furniture at Work has teamed up with Manchester Yoga Central to design a simple and effective yoga-based workout to improve strength, flexibility and stamina while getting in that full hour of daily activity. Mid-morning coffee breaks may now be swapped for a quick yoga session, to keep us living longer.
DID YOU KNOW?
EXTRA CALORIES AFTER AN EXAM
Taking an exam before resting for 15 minutes resulted in the consumption of 100 extra calories, than consumed when simply relaxing.
>>> BRAIN FOOD
ZOO RIOT There’s a new fitness hybrid on the horizon, hitting London’s fitness scene with active flare like no other. Two of the capital’s leading fitness pioneers have come together to introduce a new brand of ‘active entertainment’. Combining Jessica Zoo’s cheerleading venture Zoo Fever with Craig Addison’s popular Zumba Riot classes, the end result is aptly titled ‘Zoo Riot’. Offering classes based on dance performance, the creators suggest this new craze to be more like a party membership than a gym one. Having formed dance group Zoo in 2007 to go on and create global phenomenon ‘Cheerobics’, Zoo thought it was only right to pair up with Addison, leader of one of the biggest Zumba networks in London. What both fitness trends have in offer is the ability to make getting fit and strong fun, which we can support 100%. No more boring gym sessions for Londoners.
helPing YoU BacK to FitneSS Hip pain? Tennis elbow? Golfers knee? At BMI The Park Hospital in Nottingham we want to help you get back to what you love best. We offer: n Treatments for hips, knees, shoulders, wrists, elbows, backs, feet and ankles. n Consultant surgeons with proven expertise in their field n A dedicated onsite imaging suite including CT and MRI n Enhanced recovery programmes that include specialist physiotherapy treatment n Flexible payment options with a BMI Card at 0% interest for the first 12 months* n Fixed price packages for patients wishing to pay for themselves so there are no worries about unexpected bills For further information or to book an appointment contact 0808 101 0337 or visit www.bmihealthcare.co.uk/park
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4383 0313 MKT ADV / CL07.2016
Words by Jake Taylor
DISASTER MOVIE DEEPWATER HORIZON WILL SEE MARK WAHLBERG TAKE ON THE KIND OF ACTION-PACKED ROLE THAT SAW THE STAR SPARED A LIFE OF CRIME FOR THE BRIGHT LIGHTS OF HOLLYWOOD. HE’S MADE HIS NAME AS ONE OF TINSELTOWN’S MOST DEDICATED LEADING MEN – FROM BULKING UP ALONGSIDE THE GYM-PHENOM DWAYNE JOHNSON AND MANAGING TO HOLD HIS OWN, TO SHEDDING 60 POUNDS AND ALL SEMBLANCE OF SOLID FOOD IN JUST A MATTER OF MONTHS…
“In order to get those kind of big biceps and shoulders, it’s all about doing big weights and as many reps as you can manage” FROM A STINT IN PRISON AND A BRIEF TENURE AS THE FRONTMAN OF HIP-HOP GROUP THE FUNKY BUNCH, TO ONE OF HOLLYWOOD’S MOST BANKABLE LEADING MEN – MARK WAHLBERG’S CAREER HAS GONE TO SOME BIZARRE PLACES…
His latest project, Deepwater Horizon, sees the Massachusetts-born star team up again with Peter Berg following the success of Lone Survivor in 2013 to tackle the story behind the infamous Deepwater Horizon oil-rig explosion and the subsequent spill into the Gulf of Mexico. “It’s a famous story the world over; everyone knows about the Deepwater Horizon and the huge ecological disaster but not necessarily the human toll,” the 45-year-old explains. “Eleven people lost their lives, so we’re making it a very human story and I’m really looking forward to people seeing that. It’s a project very close to me.” If Deepwater Horizon represents just another turn in the varied list of Hollywood projects Wahlberg has put his name to – from gritty neo-noir dramas like The Departed to teddy-bear buddy-
comedy Ted – it’s nothing compared to the physical demands the actor has submitted his body to during his decades-long cinematic career. The most obvious representation of Wahlberg’s fluctuating physique was the Michael Bay-directed black comedy Pain & Gain in 2013. In order to accurately portray a bodybuilder, while still retaining some dignity when sizing up alongside co-star and man-mountain Dwayne Johnson (aka The Rock), Wahlberg bulked up to 221lb. “I had to eat like a pig and then pump iron for two hours a day, five or six days a week, for two months,” he says of his Pain & Gain transformation. “I would wake up at 4.30 every morning, have a nice big breakfast, and then hit the heavy weights. “In order to get those kind of big biceps and shoulders, it’s all about doing big weights and
as many reps as you can manage. I also ate three big meals a day – chicken, steak, fish, and pasta here and there. Just really overloading, meal after meal after meal.” The same year, Wahlberg starred as exNavy Seal hero Marcus Luttrell in Lone Survivor, based on Luttrell’s memoirs of Afghanistan. The shoot saw the actors train with current servicemen and veterans, a regime that Wahlberg says “was not for the weak or faint of heart”. “We carried equipment every day on the shoot and no one complained; no one moaned about being tired or getting hurt during stunts,” he says. “We wanted to make everything was as realistic as possible – it was our small way of showing solidarity with the real soldiers who go through hell.” Another method of motivation came in the presence of the lone survivor himself, Navy Cross and Purple Heart winner Luttrell. “He was on the set with us as an adviser,” recalls Wahlberg. “And you’re damn well not going to phone it in in front of Marcus Luttrell!” On the reverse end of the spectrum, 2014’s The Gambler required Wahlberg to trade muscle for the more miniscule frame of a lean, addicted professor. Wahlberg’s days of “overloading” were well and truly over, as the actor dropped 60 pounds, courtesy of a brutal liquid diet that consisted only of milk. “In the morning you put a little scoop of fibre in the milk, and then the rest of the day you put IN this little powder that has all your essential proteins and vitamins – just that for over a month,” he explains. “A total month of no food and then afterwards, twice a day, you can have greens and as many steamed vegetables as you want. I was miserable.” The process of losing so much weight for a role may have showcased Wahlberg’s dedication to each part he plays, but the after-effects of such a drastic shift in physique were stark. Wahlberg was down to 137lb by this point – the lowest weight he had ever been – and so malnourished that for a brief time his lips turned blue. “One thing I’ve learnt from having to drop all that weight, since gaining it back, is
that I’m never going to do another film where I have to go through the process of putting it on or taking it off to any great extent,” he concludes. “I was on a liquid diet for a month, and it was horrible. I’ve never been so miserable in my life as when I was losing all that weight.” And when the month was up, and carbs were literally and metaphorically back on the table? “Oh God, I had a pancake breakfast with bacon, eggs, toast and an English muffin,” he laughs. “I remember ordering that meal. The guy came up, and I said ‘Dude, I have been waiting four months for this English muffin! Make sure it’s golden brown!’”
“We carried equipment every day on the shoot and no one complained For a man who has churned out 19 blockbusters since the turn of the century, Wahlberg’s decision to ditch the roles that require months of packing on or piling off the pounds may well affect his next choice of project. The star says he’s “usually looking for a complete 180 of what I’m doing now” as “it keeps it interesting”. But for a man as dedicated as Wahlberg, maybe a well-earned rest is in order? “Every once in a while, I like to relax and let my guard down,” he admits. “But I’m still as focused and determined as I was when I first started out and think, you know, it’s all going to end as soon as it started. I’m fully aware of that.”
Nike Bandit Running Sunglasses Performance meets style with these lightweight sunglasses, designed for running, training and more. Soft rubber channels wick away sweat and grip the skin, while openings in the temple arms prevent fogging for ultimate clarity. A stylish solution for sunshine running. Price: £95.40 www.shadestation.co.uk
SHADES, SKIN SUITS AND SMART BELTS… IT’S OUR MONTHLY ROUND-UP OF WHAT’S HOT.
Altra IQ Bluetooth Running Shoes
Skyn Athletics Suit First the condom industry, now the world of athletics. SKYNFEEL APPAREL has now created a long jump performance suit using ultra-soft material and inspiration from biomimicry. The design includes wing-inspired flaps along the edge of the body for an aerodynamic boost and upward lift.
Price: TBC www.skyn.com
A stylish running shoe designed with an ultra-thin sensor embedded into the midsole and paired with iFit technology to provide real-time feedback and coaching as you move. Measuring cadence, landing zone, impact rate and ground contact time, it’s a runner’s best accessory.
Price: TBC (Launched early summer 2017) www.altrarunning.com
KIND Snack Bars
Greenwich Ipad Case A range of luxury iPad cases, made using carbon fibre and fine European leather for a sleek and highly durable result. Includes magnetic sleep/wake system, front-facing kick-stand for landscape hands-free use and ergonomic cut outs for access to ports and controls.
A nutritious and taste-bud friendly range of snack bars using only the best ingredients, that won’t hurt the waistline. Gluten free, high in fibre and with no artificial flavours, colours or preservatives, you’ll feel fab from the inside with these in your lunch box. Flavours include ‘Nuts and Spices’ and ‘Fruit and Nut’.
Price: from £1.25 www.kindsnacks.co.uk
Skandika Nemo Rower No matter what the weather is doing, and without even leaving your home, you can now row to the unique sound and motion of water thanks to the Skandika Nemo Rower. The natural, gentle sound of rushing water accompanies every stroke, and at the same time helps you achieve cardiovascular improvements… perfect for mind and body. The Nemo Rower is unique in that you can sense the element of water with every stroke, and the natural resistance works your body’s muscles while relaxing your mind. This means you can enjoy the closest thing to genuine rowing without even stepping into the water. And remember, you don’t need to worry about attrition, because water is tireless! You can adjust the resistance – so increase as you get fitter – while monitoring your performance using the LCD display. You can set certain programmes for time, strokes and speed. You can also track your strokes per minute and calories burned as you go. It also boasts Fluid Resistance Technology, which essentially means you can work your technique flow ‘dead spots’. And with built-in transport wheels, it’s also easy to transport, assemble and maintain. Winning! Price: from £699 various outlets
Beast Sensor A set of state-of-the-art lifting motion sensors designed to track all weights, machines and bodyweight exercises. Able to stream data on strength, power and speed for each lift, so you know exactly how hard you’ve been working during each training session. Price: £225 (Ships worldwide) www.thisisbeast.com
Spire Tracker A waist-worn fitness tracker that primarily monitors your breathing, whilst also counting steps. Connecting to an app, it combines GPS location with any pictures taken during times of the day when you’re breathing was at certain levels. Featuring sleek stone design.
FEATURED PACK’d frozen smoothie kits
Price: £119.95 www.apple.com
WELT Smartbelt A ‘smart’ belt designed to track your waistline by monitoring food intake, activity levels and actual waist size. It gives information on whether you’re over/under eating, gaining/ losing weight and how many steps you’re taking. Connects to an app to offer support, guidance and encouragement. Price: £75 www.kickstarter.com
Smart Rope A sleek LED-embedded jump rope that can display your fitness during your mid-air workouts. Software updates will allow you to track calories burned and interval training data for a fully informed training session. Connects to an app to send real time info straight to your smartphone. Price: $79.99 www.tangramfactory.com
Made from soft silicone and silkscreen electrodes, this wearable training gear uses CMM Pulse technology to offer the best in Electrical Muscle Stimulation (EMS). Several designs to target specific areas of the body. Simply attach using the gel sheets and feel your muscles work. Price: From £109.99 www.sixpad.uk
As life gets increasingly hectic, we’re after quicker ways to eat healthier. This is why, along with the long list of benefits, that more and more people are turning to juicing, or including smoothies in their diets. Pack’d is the world’s first frozen smoothie kit with targeted nutrition. The brainchild of two friends frustrated by a lack of tasty and high-quality nutrition on the high street, Pack’d smoothies have been designed by nutritionists to include flashfrozen fruit or veg alongside a blend of four superfood boosters, and all supplying 25% of your daily fibre for natural absorption. They’re designed to deliver a source of real and targeted nutrition quickly, so perfect for a postgym hit or morning boost. Whatever your situation, when you’re short on time, these kits not only take away the hassle of having to stock or buy all the ingredients, they also enable you to see exactly what you’re blending. And because they’re frozen, there are no hidden preservatives or wasted ingredients. They take less than a minute to blend and you can choose your accompanying liquid, including coconut water, almond milk, juice or water. There are three core flavours to choose from. Detox contains pineapple, apple, spinach, kale, ginger and lemon alongside Spirulina, chlorella, wheatgrass and barleygrass, and helps reduce tiredness and fatigue. Energy, which helps protect cells from oxidative stress, combines strawberry, blueberry, banana, raspberry, blackcurrant and spinach with flax seed, maca, cacao and guarana. Defence, designed to help the immune and nervous systems function, and to protect cells from oxidative stress, combines pineapple with mango, papaya, banana, ginger and goji berries alongside flax seed, pumpkin seed, sunflower seed and baobab. Each kit is non-GMO and gluten free, as well as paleo and vegan friendly. Price: £3.50 per pack www.packd.co.uk
ALL HAIL THE LIBIDO BOOSTERS, THE INGREDIENTS YOU NEED TO SPICE UP YOUR LOVE LIFE, WRITES BESTFITâ€™S EMMA KIRKE @DREKIRKEOSTM
Do you find that you’re more eager to hit the sack and fall asleep than have sex on a daily basis? If so, you may need a booster, and that doesn’t mean raiding the top shelf magazines or paying for the adult channels. Getting your mojo back, or improving your sex drive could be easier than you think. There are some tasty and delicious foods that could give you your spark back, and with a few key tips and tweaks to your diet, you could be back in the mood.
SO, SPICE UP YOUR SEX LIFE BY ADDING THESE FOODS TO YOUR CUPBOARD/FRIDGE:
ANY FOOD RICH IN ANTIOXIDANTS, SUCH AS BLUEBERRIES, HAS THE CAPACITY TO RELAX BLOOD VESSELS.
WATERMELON Chocolate (especially dark) has been the go-to food of love throughout the ages, however it is likely this is just a myth. Though some of the ingredients may boost serotonin and endorphin levels, there is no direct link between chocolate and the improvement of sexual performance or arousal. The key chemical that gives the illusion of being in love is phenylethylamine, however, it does not affect the physical body. A sweeter food pill with guaranteed effects would be watermelon. It is not just a refreshing summer fruit, it is a sweet libido-booster which contains L-citrulline, a vital amino acid. Although it is 92% water (meaning low in calorie, fat and carbs) the remaining 8% is packed with vital nutrients for sexual health. The L-citrulline is converted to arginine by the body, which helps improve blood flow to sexual organs. It’s like you’re eating nature’s Viagra.
FRUIT Any food rich in antioxidants, such as blueberries, has the capacity to relax blood vessels, which in turn improves circulation, which in turn means a better blood flow to the sex organs and stronger erections. Blueberries contain a strong mood-boosting dopamine-enhancing hormone. Other fruits to consider are bananas, an excellent source of vitamin B and potassium, both needed for sex hormone production and assisting with energy levels. A banana booster will ensure you have the urge and the energy. Nibbling on a raw banana will have more benefits than if it’s cooked, as the higher the temperature during cooking affects the nutrients and enzymes. Black raspberries can help transform your mindset for getting in the mood. The phytochemicalrich food enhances both libido and sexual endurance, so pop a handful in your mouth a few hours before getting busy in the bedroom. Perhaps try the fabulous fig, which may have you acting like a teenagers again. They’re considered excellent stimulants of fertility and enhancers of pheromone secretion, so feast on five before getting it on and find out for yourself.
BROCCOLI & ASPARAGUS Vegetables such as broccoli and asparagus are the pick of the crop. Asparagus not only has a slightly phallic appearance, it has been considered an aphrodisiac since ancient times. Rich in potassium, folic acid and vitamin B, it is vitally important for a healthy sex drive in both men and women. It is also a source of vitamin E, which is not only important for sleep but also libido. Broccoli, raw, cooked or alongside your steak in a salad for a bedroom boost makes absolute sense when you realise it is high in vitamin C. This particular vitamin aids with blood circulation to organs and has been associated with improving female libido. Kill two birds with one stone and get your five a day with a little something extra to boot.
CELERY Celery contains the male hormone andosterone, and when consumed by men it can cause the release of pheromones, which can help attract the opposite sex. You can try serving the stalks with almond nut butter and sprinkle raisins on top. Almonds in themselves contain omega 3 and essential fatty acids, which help to produce testosterone. There is also some anecdotal evidence to suggest that the smell of almonds acts as an aphrodisiac to women, so perhaps making yourself smell like a marzipan cake is the way forward, gents? Maybe it will make you seem good enough to eat?
AVOCADO Avocado increases male and female libido as they are again a formidable source of folic acid and essential fatty acids. They are also a source of vitamin B6, which assists in the regulation of the thyroid gland and the metabolic rate, especially essential for women who seem to suffer from hypothyroid conditions more regularly than men. In the male, they increase general hormone production. The Aztecs nicknamed the avocado tree the ‘testicle’ tree due to its associated fertility benefits.
MACA Maca is a root vegetable from Peru and as well as being used by fitness fanatics, it is often touted as a natural Viagra. It is considered one of the top superfoods for increasing sex drive and sperm count in men. It is packed with vitamins, minerals and amino acids, which all increase energy levels. It can help men struggling with erectile dysfunction and female fertility.
EGGS Eggs are not just a fantastic source of protein, which is excellent for stamina, but they are also a source of the amino acid L-arginine, which has been shown effective in treating erectile dysfunction. So poached, scrambled, fried or devilled, they can rev you up after a long day.
RECIPES BOILED EGGS WITH ASPARAGUS DIPPERS
BROCCOLI & SALMON OVEN OMELETTE
Try this breakfast booster. Submerge two eggs in water that you
In a large deep-sided frying pan place your broccoli, pre-cooked
have pre-boiled and cook for 5 minutes (time will vary depending
salmon fillets, asparagus, red, green and yellow peppers. In a jug,
on the size of the egg, and how runny you like the yolk.) On a griddle
break eight medium eggs, and mix with 1 tbsp onion salt, 1 tbsp
pan, melt a tsp of coconut oil. Place your asparagus onto the griddle
garlic salt, 2 cups almond milk, 1 tsp fenugreek and 1 tsp of paprika.
and turn until all sides are chargrilled.
Pour into the frying pan. Whilst this is cooking on medium on the
hob, pre-heat your oven to 180 degrees. When the edges and centre
These are so easy to make in a food processor. Just throw in 1 banana, 1 cup of almond milk, a handful of each of blueberries and blackberries and 1 serving suggestion of Maca powder. Place all
start to solidify, place the entire pan into the oven and cook until completely solid and browned on the top. Portion up. You can freeze this to re heat during the week.
the ingredients in the food processor and blend until fully mixed
DARK CHOCOLATE DESSERT
All you need is 250ml water, 1/4 cup raw honey, 100g dark
ROAST TROUT WITH AN ALMOND CRUST AND PUMPKIN SEED CRUST, WITH ROASTED BROCCOLI AND ASPARAGUS WARM SALAD
chocolate and 1/2 cup 100% organic unsweetened cocoa powder.
Pre-heat the oven to 200 degrees. Grease a baking tray with coconut oil. Place the trout fillets on the tray skin side down. Lightly cover the trout with almond flour. Sprinkle on some pumpkin seeds, and a ¼ tsp ginger on each fillet. Place the asparagus and broccoli on the tray and sprinkle a little garlic powder on. Bake for 30 mins in the oven or until the fish is cooked through.
On a very low heat melt the honey in the water. On another ring melt the chocolate in a glass bowl over a saucepan of simmering water. Stir the cocoa powder into the honey water. Stir the melted chocolate into the other ingredients and mix thoroughly. Place in a plastic tub and into your freezer. Take out and stir every 30-45 mins to avoid crystals. When finally solid keep in the freezer and consume as you desire.
MEET REBECCA DAKIN, THE GREAT BRITISH SEXPERT, PUBLISHED AUTHOR AND THERAPIST. SHEâ€™S HERE TO BOOST YOUR DATING, BODY AND BEDROOM CONFIDENCE. EMAIL DEARBESTFIT@BESTFITMAGAZINE.CO.UK TO SUBMIT FUTURE QUESTIONS.
I play in a five-a-side team with a bunch of mates and I’m the shortest one out of the bunch. I can handle the banter on the field but when it comes to the changing rooms I’m actually quite insecure. They guys take the mick out of my tackle and although I’m not ‘Tiny Tim’, it’s knocked my confidence with women. I’ve been thinking about getting an enlargement and wanted to know if you can recommend any reputable companies? Plastic surgery is high risk for many reasons, and not guaranteed to give you the results you are seeking. The average penis size is just 3.6 inches flaccid, so you might not be as small as you think. Small penises reach areas that others can’t. It can be just the right length to stimulate that all important G-Spot. Hone your pleasure giving oral sex skills and you’ll be having the last laugh!
I love my boyfriend and find him really attractive. We have really passionate sex but it’s always over too quickly. I rarely get the chance to climax and it’s causing major issues, as I’m feeling more and more unsatisfied. I can tell he’s feeling inadequate. Is there something I can do to help him? I can’t imagine a future with him if we can’t sort this out. Foreplay, foreplay and more foreplay! It’s up to you to slow him down. Tell him you enjoy making love so much that you want it to last for longer. Encourage him to spend more time exploring your nether regions and making friends with Miss Clitty. Don’t expect him to make you orgasm straight away, be patient with him. Once he has learnt how your body works, you can both work together to slow him down.
FOREPLAY, FOREPLAY, AND MORE FOREPLAY! IT’S UP TO YOU TO SLOW HIM DOWN
My boyfriend watches too much porn. I don’t mind him pleasing himself when I’m not around, but the problem is he treats me like a porn star. Sometimes I honestly feel like a piece of meat; he can get really rough and thinks sex is all about destroying me. I love him very much and I want us to be together, but I’m starting to find excuses not to have sex. Is there something wrong with me? There is nothing wrong with you at all. Even porn stars don’t have sex with their partners like they do when they are filming. You need to communicate with him and tell him you’d like to try something different. Take control and try a slow seduction, blind fold him and tie him up, take the lead – you set the pace and show him how good things can be when you slow things down and focus on foreplay pleasure.
Read Rebecca’s latest book: The Great British Sexpert’s 101 Sex Tips: A Guide to Pleasing Your Man. Both are available to buy along with a collection of ideas to liven up those winter nights. Rebecca’s website offers free advice via her blog on all areas of dating, mating and relating: www.thegreatbritishsexpert.co.uk Follow her on social media: Twitter/Instagram: GBSexpert YouTube: www.youtube.com/rebeccagfe
IF YOU NEED SOME HELP BETWEEN THE SHEETS, TAKE HEED OF LAURA HILLSâ€™ TOP TIPS TO HELP YOU PREPARE FOR KARMA SUTRA LEVELS OF LOVEMAKING.
START THE AROUSAL WITH THE CLOTHES ON! Arousal doesn’t start the moment your clothes come off; the build up begins way before you get to the bedroom. Build up the suspense and excitement by sending each other saucy texts throughout the day, talk about the times you’ve had great sex together and what you want to do when you get your hands on each other. Love and sex coach Cate Mackenzie (www. catemackenzie.com) says: “Female sexuality can have a slow build. If you think of a kettle that takes all day to boil then you may have a good sense of how to woo your lady through regular sexy text messages, and when you are with her touch and
PULSATE FOR LONGEVITY There are very few techniques as successful at improving your orgasm than building up your longevity in the sack. Practice by masturbating right up until the point of ejaculation, stopping and waiting 30 seconds before carrying on. This technique is known as ‘edging’ to the experts and it will help you achieve ‘dry’ orgasms, aka all the fun of having one minus actually coming. With enough practice you could even find yourself having multiple orgasms. Sex expert Dr Pam Spurr (@Drpamspurr) says: “Not only is this technique excellent for enjoying better and more orgasms but it significantly helps staying power - a worry for far too many men.”
teasing. This slow arousal can build her to a great heat and make her ravenous for you when you meet her later.”
OUT OF THE ORDINARY
MEAT AND GREET
Most men go straight for the obvious erogenous zones, so do
Research shows that the amino acid found in meats such as
something out of the ordinary to really spice things up. “Kiss and
beef, chicken and pork improves blood flow to your penis, doing
lick her neck, eyelids and her entire face paying attention to her
wonders for your sex life. Similarly a glass of red wine will also
arms and her feet,” says Cate. “Take in her whole body, warming
help to give your bedroom antics a boost, according to research
and stroking as many areas as you can and pay particular
by The Journal of Sexual Medicine just one glass increases
attention to her lower back and bottom. It’ll drive her wild.”
sexual desire and lubrication in women which can only be a good thing for you.
BE INVENTIVE According to research by the University of Indiana couples who performed four different sex acts during one session found that the woman reached orgasm 76% of the time and as you should know, if she’s having a good time, so will you. Sex and relationship psychologist Donna Dawson says: “Variety is great for improving your sex life, especially if you’re in a relationship as it stops you falling into a rut. It can be very hard for a woman to climax in the missionary position, so try experimenting with different techniques.”
AROUSAL DOESN’T START THE MOMENT YOUR CLOTHES COME OFF; THE BUILD UP BEGINS WAY BEFORE YOU GET TO THE BEDROOM.
BEDROOM PREP WE’VE GOT 10 TIPS TO HELP YOU GET TO THE TOP OF YOUR GAME BETWEEN THE SHEETS, WRITES BESTFIT’S LEARA GABAY.
HOT AND COLD Sudden changes in temperature can be extremely arousing for both of you when applied to the skin, especially during oral. Try teasing her with an ice lolly, or get her to put an ice cube in her mouth while she goes down on you. The contrast with your warm tongues will drive you both wild. “Surprise and mystery can drive you wild, so changing the temperature immediately adds an element of surprise which is a real turn on,” says Cate. “You wont regret it!”
BESTFIT’S TOP PICK LADIES Lingerie experts Ann Summers have something to suit every type of woman. Enter the bedroom in the Sky Slip dress before unveiling the Zaffre bra and brief. You will exude femininity and confidence. The Sex Bomb Bath Bomb from Lush will help to get you in the mood. It contains the ancient aphrodisiac Jasmine, used as a sensual perfume for centuries in India. A smoky eye is the sexiest of all make-up looks. Urban Decay’s Naked Eyeshadow Palette’s are amazing for creating alluring eyes. The Naked Smoky is full of sultry shades to perfect that smouldering look.
BRAIN GAME By far the most important sexual organ we have is the brain, stimulate that and you’re on to a winner. Donna says: “There are many ways to do this but I strongly recommend blindfolding
Ghost encourage you to embrace the darkness with their seductive perfume Deep Night. For ultra smooth, irresistibly soft skin, we recommend the new Venus Swirl. The Flexiball glides over your body’s curves to leave your skin feeling flawless.
each other – not being able to see what’s happening next will be an instant turn on for you both. A lot of women don’t enjoy sex unless they are physically relaxed, so you could also try lighting candles or evening introducing massage oil to the mix – it’ll guarantee results.”
BESTFIT’S TOP PICK MEN Zeos QU3 Face and Body Moisturiser contains Shea butter and an uplifting masculine aroma to leave your skin feeling energised and hydrated. WhiteWash Laboratories Nano product range helps to repair teeth and create a radiant sheen. A clean shave can work wonders. It will leave you feeling fresh, smooth and perhaps even younger and healthier. The Gillette Fusion ProShield Chill is designed with cooling technology to provide a refreshing feeling while shaving.
BREAK THE ROUTINE Spontaneity is key to improving your sex life. So, if you’re the kind
Armani Code Profumo is alluring, powerful and fiery. All the attributes you want to convey in the bedroom.
of couple who always has sex before falling asleep at night try setting the morning alarm a little earlier and fitting in a quick session before work. “Take the yawn-factor out of your sex life with this type of spontaneity,” explains Pam. “And it doesn’t always have to be about having spontaneous, full sex. Add in a bit of a tease - wake up a few minutes early, start stroking her sensually and then whisper sweet nothings.”
A recent poll by Durex showed that 74% of men worry that condoms make sex less pleasurable. That’s why they’ve released their thinnest ever condom; Invisible is designed to make sure you don’t lose sensitivity.
WE ASKED KLINTON HOARE, HOLLYWOOD’S CRITICALLY ACCLAIMED PERFORMANCE COACH, TO REVEAL THE WORKOUT THAT GOT THE CAST OF GODS OF EGYPT RIPPED FOR THE FORTHCOMING RELEASE. PREPARE TO UNLEASH WRATH ON YOUR BODY…
then Google it now. All those fine physiques you see before you
are the work of performance coach Klinton Hoare.
“The physical areas of importance involved enhancing the
If you’re not aware of the forthcoming film release Gods of Egypt,
appearance of the arms, chest, back and shoulders,” writes The good news for you is that we asked him to assemble a
Klinton. “This is why I have combined all the elements of training
workout based on the exercises he got the cast to follow.
into one integrated concurrent system and manipulating daily energy intake, which assisted in weight and body composition
“Big Hollywood productions come with big demands and big expectations, requiring big box office results…. Simple as that!” says Klinton. “As a trainer I am hired to get the actors ready to film at their physical best. For Gods Of Egypt, I was contracted to train nine actors, including training Brenton Thwaites for his role as ‘Bek’, a clever and swift mortal thief who teams up with Nikolaj Coster-Waldau as the powerful and vengeful god ‘Horus’, to stop ‘Set’, the merciless god of darkness (Gerard Butler). “All of the actors have individual film briefings and aesthetic and performance requirements, as well as individual training backgrounds, apprehensions and motivation. Ultimately, my responsibility was to deliver male actors with nearly mythological muscle and flawlessness among the women, so a physique with perfect aesthetics.”
“HERE, YOU’LL FIND BIG BANG-FOR-YOUR-BUCK EXERCISES WHICH, WHEN PERFORMED AT NEAR MAXIMAL INTENSITY, PROVIDE AN INTENSE ROUTINE.”
AIM FOR 3 SUPERSETS OF 6-10 REPS AT A TURNAROUND OF 4 MINUTES EACH.
D/B CHEST PRESS 1.
WIDE GRIP PULL-UP 3.
BARBELL WALK 4.
BENT OVER ROW 5.
KLINTON’S TOP TIPS “Train large muscle groups, lift heavy and use short rest periods. “For multi-joint exercises, performing 6-10 reps per set within a 4-5 minute turnaround. No more than 10… you’re going too light. “Look to create training stress through constantly mix and matching different training variables, such as training principles, intensity, volume, loads to change testosterone levels during and after resistance training.
“LIFT HEAVY AND WITH INTENT... DON’T GO THROUGH THE MOTIONS OR DON’T GO AT ALL”
“You must use different exercises in each workout throughout the week.
ABOUT THE TRAINER
“Train large muscle groups with compound movements, no isolation exercises. Lift heavy and with intent - don’t go through the motions or don’t go at all. You need to stress your body to get the biggest testosterone surge. Use short rest periods, so 1 minute between straight sets. I like to use supersets incorporating upper body push/ upper body pull movements and a lower-body compound exercise or olympic movements within a 4-5 minute turnaround.”
Klinton Hoare has 20 years experience in and around highperformance sport and he understands the fundamental aspects of human physical capacity and how to apply them to the individual. His training methodologies and exercise sessions have been sought by Hollywood’s biggest names. His background in exercise and science has seen him spend years honing his craft prepping elite athletes for world championships and Olympic campaigns.
WHO BETTER TO SPEAK TO THAN SOMEBODY WHO JUST RECENTLY HAD SEX ON TV!” LAUGHS LAURA CARTER, MODEL AND RECENT CELEBRITY BIG BROTHER CONTESTANT, AS SHE TALKS SEX APPEAL WITH BESTFIT’S LEARA GABAY. WHAT DO YOU LOOK FOR IN A GUY? I need a bit of both worlds; I like a bit of excitement but I also need someone to be my anchor. I’m a bit of a wild child and I like to party. I’m also very independent, so I need someone who won’t hold me down, but who I can share adventures. I’m obsessed with fighters, so UFC and kickboxers.
WHAT TURNS YOU OFF? I didn’t think people really used chat up lines anymore, but recently one guy asked me my name. When I asked for his, he said: ‘Casa, Casa Nova.’ I was off straight away! No cheese, please lads. I think the biggest way to ooze sex appeal is to be confident. If you can do that, you build a bit of an aura around yourself. I meet a lot of guys at work and the ones I’m drawn to are the ones who have confidence.
YOU SEEM COMFORTABLE WITH YOUR SEXUALITY… I am open and honest about my sexuality. I was in a relationship for seven years, which is a long time to be in a relationship in your 20s. We kind of lost that chemistry quite early on, so it’s no wonder I turned into a complete and utter nympho when I left him! I was 28 and about to get married when I suddenly got this whole new lease of life. I thought, actually, I’m far too young to do this marriage and kids thing. I feel like I’ve got so much more to give. I think a lot of women at 28 would completely disagree with me and think that was too old! I felt empowered. I think it’s empowering to tell women to do what you want to do. Maybe I am a little too honest and open about this kind of thing but I just think, why should men sleep with people and be commended but when women do, they’re labeled? I don’t think it’s right.
THAT’S A REALLY INTERESTING POINT BECAUSE WHILE YOU WERE ON BIG BROTHER RECENTLY, THINGS GOT QUITE STEAMY WITH MARCO PIERRE WHITE JUNIOR. DO YOU FEEL LIKE PEOPLE REACTED DIFFERENTLY TO YOU COMPARED TO HIM? Oh god yeah, absolutely. I think the biggest thing was his relationship. So he was supposedly in this relationship but what the general public don’t know is that Marco flips from one engagement to the next. He was only with this girl for two weeks before he asked her to marry him! And another girl two weeks before that. Then, when he left the house he asked someone else to marry him. So I mean come on! The fact that he was in an open relationship and I was comfortable with the fact that if he’d told me that and promised that to me, then why am I in the wrong?! He’s in the wrong, not me – I’m the single one.
HOW DID IT FEEL KNOWING EVERYTHING YOU TWO GOT UP TO WAS FILMED? A lot of people ask this. As soon as you go into the house, you almost forget about the cameras. I didn’t actually realise that all the focus was on Marco and I, which was really naïve of me, because of course it was. I completely forgot about the cameras but actually, when we were in bed together, nobody actually knew that we’d had sex because it was so subtle. I don’t think it was the actual sex that was the steamy part, it was all the stuff we did before!
DO YOU THINK PEOPLE WERE SHOCKED TO SEE HOW BLATANTLY SEXUAL YOU WERE WITH EACH OTHER? Yes, exactly. I do hold my hands up and say everything happened too soon. I mean the belt around his neck… That was just on another level and I can completely agree that that was too much for some people. But for me it was a joke, we were just messing around; people just don’t realise how drunk we were and that we were just playing around in the heat of the moment. He’s such a strong personality that I just got swept away in the
moment, that’s all I can say. It’s like, you know when you go out and get so drunk that you wake up in the morning and think, ‘oh my god what the hell did I do last night?’ Well, imagine that but in front of the whole nation.
DO YOU REGRET ANY OF IT? Absolutely. It will be a regret for the rest of my life because my family had to watch that. So I actually got offered to do Love Island, Ex on the Beach or Big Brother and at the time, my manager told me to do Big Brother because people will see you for who you are and not just your sexuality. And then I went and did that!
IT’S DEFINITELY BOOSTED YOUR STATUS AS A SEX SYMBOL. IS THIS THE IMAGE YOU WANT TO PORTRAY? It’s kind of the image I’ve become without really wanting to. I was quite a serious actress, doing things like Emmerdale and Casualty and now all of a sudden I’ve become this sex symbol. Part of me likes it but part of me thinks I want people to see me for me. I have got different sides to me; I’m a sweet, lovely, normal, grounded girl that just happens to have this wild side
WE’RE GIVING TIPS TO BOTH MEN AND WOMEN IN THIS EDITION ON HOW TO OOZE SEX APPEAL. YOU FAMOUSLY SLEPT WITH JUSTIN BIEBER, WHICH SHOWS THAT IF YOU WANT SOMETHING, YOU GO AND GET IT. WHAT TIPS CAN YOU SHARE WITH US? No matter who you are or where you come from, if you want something, you can have it! The sexiest thing about a woman is confidence and men really do pick up on it. If you exude confidence, you really can have what you want. That night in the club, it was really funny because when someone told me Bieber was there, I knew instinctively that I was going to meet him. I was getting drunk and he was up in a different section, but just as I was leaving his security guard grabbed me and said ‘come over, he wants you on the table’.
NO MATTER WHO YOU ARE OR WHERE YOU COME FROM, IF YOU WANT SOMETHING, YOU CAN HAVE IT! HOW DO YOU FEEL BEING IN THE PUBLIC EYE? In my line of work, it’s good to stay in the public eye. I go to a lot of events to keep my profile high, but there is another side to it. I’ve actually found it harder since I left the big Brother house to the extent that I’ve had a bit of anxiety. I was quite prominent in the press when I came out of the house and I quickly regretted some of the things that happened in there. When I first came out, I worried how the whole experience might have affected my career and the first week or two were really hard, but since then I’ve had some really nice feedback from people. I think when people actually get to meet you, they see another side of you that’s not always presented in the press, and I’m fortunate that people have given me an opportunity to show what I’m really like.
YOUR APPEARANCE IS IMPORTANT TO YOU. HOW DO YOU KEEP FIT? Dancing is my thing. I’m a podium dancer, and I’ve been doing it for a couple of years. I also go to the gym, but I’m not one for the treadmill. I just don’t have the attention span for it! I prefer going to classes. I love yoga, too. It’s quite hard work but it also takes you away from the stresses of every day life.
YOU’RE OUT PARTYING ALL THE TIME, SO HOW DO YOU MAINTAIN A HEALTHY DIET? I eat pretty well. I won’t lie, I had a burger at 4.30am this morning, but in that situation I try and do what I can, and having sweet potato fries over normal chips. I guess I’m out drinking a bit too, and while I do like some sugary drinks, I try and drink vodka, lime and soda where possible. I convince myself that it counts as hydration as well as alcohol! During the day I eat well. In the morning, I’ll eat salmon, avocado and tomatoes, for example.
AHEAD OF HIS BIG FIGHT IN LAS VEGAS THIS AUTUMN, FORMER BRITISH LIGHT WELTERWEIGHT CHAMPION, ASHLEY THEOPHANE, TAKES TIME OUT FROM TRAINING TO TALK AMBITION, NUTRITION AND HOW NOTHING FUELS A FIGHTER BETTER THAN A BOWL OF PORRIDGE! Disciplined, determined and a hard-earned part of Floyd Mayweather’s ‘Money Team’, Ashley ‘Treasure’ Theophane is clearly a man on a mission for the WBA Light Welterweight title – a mission that starts across the pond in October. Born and raised in one of the toughest and deprived areas of West London, Ashley always felt he was destined for more. As a youngster of limited means and without much backing from the British boxing establishment, Ashley carved out his own career path, mastering the art of self-promotion and fighting in small halls across the world as part of a long journey back to Wembley. Mental strength, fierce ambition and the will to win has evidently earned the 36-yearold a place on the world boxing stage, but ultimately these winning attributes go hand-in-hand with the physical conditioning that is essential for a world-class fighter. Like all professional athletes, Ashley puts a firm emphasis on training and nutrition and he admits that sticking to a strict diet for the all-important weigh-in is one of his toughest challenges. As he prepares for his next opponent, yet to be confirmed as BESTFIT went to press, Ashley is committed to intense daily training and nutritional plan set by his strength and conditioning coach. “Cardio exercise is always the perfect start to my day, and a typical day’s training could range from going for a run, a swim or coming to the boxing gym”, says Ashley. “I love swimming – it’s my favourite ‘other’ sport and if I go up the mountains in Vegas and run that’s always fun – it’s hard work, but beautiful with nature all around you”. Such an intense fitness regime demands specific nutritional requirements and, according to Ashley’s strength and conditioning coach, nothing beats a hearty bowl of porridge!“I generally eat very healthily – a lot of fruit, yogurt and fish,
but the combination of carbohydrates and protein is also really important for slow-release energy and muscle replenishment,” Ashley said. “When I’m training for a fight, porridge gives me the best start because it keeps me full and provides the complex carbohydrates. Mornflake GO! Protein Porridge, with added protein, has a perfect combination of slow-release carbs and protein, perfect for any athlete. The range is also great for eating on the move on my way to the gym in either instant pots or sachets”. Yet even top athletes enjoy the odd indulgence and there’s nothing Ashley likes better than a home-cooked dinner with his mum, chilling out to R&B tunes and eating out with friends. “I eat anything!” says Ashley. “Italian food, Thai food, and I love my dessert! If cheesecake is there I have to eat the cheesecake!” With Floyd Mayweather as his mentor, Obama, Muhammed Ali and Nelson Mandela as his ideal dinner guests, Ashley takes his inspirations from some of the all-time greats, but ultimately family and inspiring others are what drives him. “My final thought as I walk towards the ring [before a fight] is always about my cousin who died of a rare heart disease - he died when he was 26 ten years ago. He believed in me and I always want to make him proud. I just want to be the best that I can be and to inspire kids from the UK to never give up, to believe in yourself and follow your dreams”. Despite the glamour that comes with the Las Vegas lifestyle and the Floyd Mayweather brand, after meeting Ashley at his regular training hang-out, the All Stars Boxing Gym, it’s clear that he is a true London boy. Aside from his strict dieting regime, one of the toughest aspects of his training is being away from home up to nine months of the year. “I just miss the normality the day-to-day and the accent! When I get on the plane home, I just hear the Englishness and I’m like yes!” Here’s hoping that when he returns after his next fight, the hard work will have been worth it, and that Theophane returns victorious.
EAT LIKE A BOXER ASHLEY’S CONDITIONING COACH NIKO ALGIERI TELLS YOU HOW TO CHOW DOWN LIKE CHAMP…
“Ashley’s an an athlete, so he needs high protein and good fats in the morning and pre-morning workout. So, try this...”
BREAKFAST Avocado, eggs and spinach, maybe some rye bread too, or porridge with protein.
MID MORNING Protein drink and nuts.
LUNCH Chicken, salad and sweet potato.
MID AFTERNOON Nuts and protein drink - also flax seeds and goji berries.
DINNER Steak or turkey with vegetables and quinoa. “Drink plenty of water throughout the day. Ashley uses Mornflake GO! because he experiences damage and tears to his muscles. The hi-protein porridge helps repair and rebuild the damaged tissue so he becomes stronger and faster. It also makes you feel fuller for longer, so you have less sugar cravings.”
Available in Sainsbury’s and direct from Mornflake.com
LOCO DICE IS A RESIDENT AT TRIBEHOUSE IN HIS HOMETOWN OF DÜSSELDORF. MOREOVER, HIS DJ SETS, AND PRODUCTIONS ON LABELS LIKE M_NUS, CADENZA, OVUM, FOUR TWENTY AND COCOON, ARE LEGENDARY. HERE, HE TALKS KEEPING FIT, GLOBETROTTING AND THE WORLD’S HOTTEST DANCE FLOORS. FOR THOSE WHO DON’T KNOW, CAN YOU TELL US HOW YOU GOT YOUR STAGE NAME ‘LOCO DICE’? When I was little boy, my grandfather used to play backgammon. I used to snitch some of his dice, build a little collection, and I always used to carry one of those dice with me. That was the Dice period. Later, one night in the earliest noughties, I was climbing the walls of Space in Ibiza to take their sign down as a souvenir. My friends below were shouting ‘Dice! Dice!’ while the security was like ‘Loco! Loco!’. The Space logo stayed there, and Loco Dice was born! WE’VE RECENTLY INTERVIEWED HARDWELL, WHO’S A BIG STAR IN THE EDM SCENE. HE TOLD US IT’S NOT POSSIBLE TO SURVIVE HIS SCHEDULE WITHOUT LEADING A HEALTHY LIFESTYLE. WE KNOW ARTISTS LIKE HIM AREN’T VIEWED FAVOURABLY IN THE UNDERGROUND, BUT DO YOU FEEL YOU GUYS SHARE THE SAME LEVEL OF PROFESSIONALISM AND DEDICATION? There is no difference. ‘Mens sana in corpore sano’ – a sound mind and a sound body – is quite old wisdom. Exercise and healthy food are something that everyone should think about and practice, not only touring DJs. For me, it is very important to stay fit. DJing professionally, with all the travels, gigs and search for music, is almost like extreme sports. There are weeks where I play three or four times in different time zones. I also run my label, Desolat, and I couldn’t do that without my sports and exercise. I couldn’t stay focused in the way I want to be. DO YOU THINK EDM ARTISTS DESERVE RESPECT FOR WHAT THEY DO AND PEOPLE SHOULD STOP HATING? Hate is quite a bad habit in general, and I wouldn’t mind if people would hate less and instead did more good. HOW DO YOU LOOK AFTER YOURSELF ON THE ROAD? I try to eat well and avoid junk food. I visit a gym and if I stay in a city longer than two days, I try to find a good local Muay Thai course and a trainer. On my rider, there is always water and coconut water. No fizzy drinks. TELL US SOME OF YOUR WORKOUT RITUALS… If I’m in my weekly routine, I train almost every day, which means two days Muay Thai, with the rest customized cardio and stretch exercises. WHAT MUSIC GETS YOU IN THE MOOD TO WORKOUT? Hip Hop albums from the 90’s, like DMX, and others like Hova, to current stuff like Travis Scott. WHERE ARE THE HOTTEST DANCE FLOORS IN THE WORLD RIGHT NOW? It’s basically always the people who make a party, and you’ll find those who want to have a good time everywhere. The world is the dance floor. YOU ALWAYS SEEM TO HAVE A CRAZY SCHEDULE ON NEW YEAR’S EVE. WHAT’S ON THE AGENDA THIS YEAR, AND HOW DO YOU DEAL WITH IT? This year I’m going to play in Rome, then Berlin, to play back-to-back with Seth Troxler alongside friends and artists like Carl Cox, Richie Hawtin, Dubfire and others. It’s going to be great. WHAT WILL FILL FABRIC’S SHOES IN LONDON? Closure of Fabric is a loss for London, but even when Fabric was open there was a vibrant underground scene. Our scene is constantly changing and evolving. There are many creative people full of ideas and zest for action. Fabric was an institution, very important, but I am confident that many new things will happen. FINALLY, TELL US ABOUT WHAT’S IN THE PIPELINE... There is my remix of Moby’s Go, released on Desolat, plus my remix for Kerri Chandler is coming out soon. I’m also working on my third album, which at the moment feels like a collection of 12” tracks. But I always have something cooking, so keep following and stay healthy!
WINTER IS COMING... BUT FIRST COMES AUTUMN AND WE’VE ASSEMBLED A COLLECTION OF MUST-HAVES FOR THE WARDROBE TO HELP YOU DEAL WITH THE DARKER NIGHTS AND COLDER DAYS.
PUMA YOGINI JACKET
With an oversized fit, heat-retaining warmCELL material, and zip-up construction, the yogini is designed for easy wearing and effortless coziness while you breathe, stretch, and move. All you need to do is throw it on and hit the mat. Price: £55 Website: uk.puma.com
PUMA PWRSHAPE FOREVER SPORTS BRA
Made for every day use and any workout, this bra provides support for a range of activities, from the treadmill to the track. Highly functional materials draw sweat away from your skin and help keep you dry and comfortable during exercise. It also boasts stabilising shoulder straps for bounce control, plus a strong elastic bottom band for additional support. Price: £20 Website: uk.puma.com
PUMA ACTIVE TRAINING WOMEN’S ALL EYES ON ME TIGHTS Puma’s lightweight long tights combine design and function to power up your training sessions. Highly functional materials draw sweat away from your skin to help keep you dry and comfortable, while a wide waistband with Power Mesh provides a streamlined fit. And it comes with a handy phone pocket, too. Price: £35 Website: uk.puma.com
PUMA FIERCE QUILTED TRAINERS
The new PUMA Fierce are among the brand’s most fashionable, but also versatile and functional fitness shoes yet. A demi-height mesh and Ariaprene bootie construction is equipped with a cage overlay to provide you with a supportive fit and optimal lockdown. The trainer’s flexible design features a flex groove, additional heel thickness, and solid rubber outsole pods to support fast and dynamic multi-directional movement. Price: £70 Website: uk.puma.com
DUCK AND COVER JUMPER With Autumn upon us, it’s time to rock the knitwear and this classic crew neck sweatshirt comes with a tonal embroidered DAC graphic on the chest. Made from super soft ‘Carbon’ finish fleece, it has branding badges on the sleeve and back neck. £55 www.duckandcover.co.uk
ICEBREAKER HELIX L/S ZIP HOOD
Designed as an active alpine midlayer for cold, high-output days of skiing, climbing, snowshoeing or hiking, the Men’s Helix Long Sleeve Zip combines sustainable materials with a technical design. The body uses MerinoLOFT™ insulation, which in layman’s terms provides a warm, breathable and natural alternative to synthetic insulations. The 100% recycled polyester face fabric sheds light rain, while the Merino jersey stretch side panels help regulate body temperature on active days. Price: £170 uk.icebreaker.com
ICEBREAKER WINTER ZONE L/S HALF ZIP A midweight baselayer zip shirt with optimized venting zones for active performance, this is an ideal technical top for highly active days in cold conditions. Fully functional for warmth, ventilation, and support while alpine climbing, backcountry skiing, or other day-long adventures in the wild, the body features 260gm merino wool fabric with a touch of LYCRA® for stretch, and a deep front zip for easy heat dumping. The underarm panels use a lightweight merino mesh that actively control your temperature during high-output pursuits. Price: £100 uk.icebreaker.com
NEW BALANCE SPORT STYLE PANT You don’t have to wait until the end of the day to experience comfort. The Sport Style Pant features a soft modal cotton blend and a cuffed hem that fits closely around the lower leg, perfect for travelling to and from the gym. Price: £60.00 www.newbalance.co.uk
MEN’S UA SPEEDFORM SLINGRIDE RUNNING SHOES
Innovative UA SpeedForm technology delivers an unprecedented precision fit for unrivalled comfort without distractions. Dyneema, the world’s strongest fibre, is woven into the upper for the ultimate in durable flexibility. Price: £110.00 Website: www.underarmour.co.uk
NIKE MEN’S AIR ZOOM STRUCTURE 20 TRAINERS Nike’s latest running shoes have been updated with a wider base for incredible stability, and bouncy, flexible cushioning that delivers a smooth stride. Dynamic Support technology adapts to your stride to provide a stable landing, while. soft foam cushioning eases the transition from heel to toe. Dynamic Fit technology wraps your midfoot for a secure, personalised fit and locked-in feel. Price: £100 www.Nike.com
WOMEN LIVE! FAMOUS SONG TIGHT A perfect shape and a stylish look are registered trademarks of LIVE!, and this print Famous Song will be a firm favourite thanks to its malleable fabric. Flexible and comfortable, they help maintain body temperature. They’re also easy to care for. Price: £85 www.liveclothing.uk
LIVE! FREE ISLAND GLOVES Accessories give an extra charm to your exercises and these gloves come with the added bonus of offering protection, too. Choose these for style, with thermic comfort and freedom of movement a given. Price: £32 www.liveclothing.uk
NIKE WOMEN’S AIR ZOOM STRUCTURE 20 TRAINERS Nike’s latest running shoes have been updated with a wider base for incredible stability, and bouncy, flexible cushioning that delivers a smooth stride. Dynamic Support technology adapts to your movement and provides a stable landing, while. soft foam cushioning eases the transition from heel to toe. Dynamic Fit technology wraps your mid-foot for a secure, personalised fit and locked-in feel, while a seamless Flymesh upper provides lightweight breathability and lasting comfort. Price: £100 www.Nike.com
WOMEN’S UA HEATGEAR ARMOUR 45CM SPORT CAPRI CROPPED LEGGINGS Made from Under Armour’s super-light HeatGear fabric, these leggings deliver superior coverage without weighing you down. Providing an ultra-tight, second skin fit alongside ergonomic flatlock seams, the Capri leggings deliver a comfortable, chafe-free fit. The signature Moisture Transport System wicks sweat away from the body to keep you dry and the lightweight, four-way stretch construction improves mobility whilst maintaining shape, with a soft waistband rising to sit just right on your hips. Price: £30 www.underArmour.co.uk
UNDER THE SAME SUN MATCHING BRA AND LEGGINGS These bra and leggings come from an eco-active swim and surf wear label from Sweden. Designed for the complete modern lifestyle, both products transition the wearer from the gym to the surf, and seamlessly into the weekend while maintaining style, UV protection, pilling resistance, flattering support, breathable fabrics, perfect fit and low environmental impact. Each pair of leggings, for example, results in 25 recycled green bottles. Helping Hand Sports Bra Price: £63.00 Helping Hand Yoga Leggings Price: £81.00 www.underthesamesun.se
CHARLAYNE EVERHART SHARES A WORKOUT DESIGNED TO GET OUR FEMALE READERS PRIMED FOR PLEASURE IN THE BEDROOM. LET’S TALK ABOUT SEX, AND IN PARTICULAR HOW EXERCISE CAN HELP IMPROVE YOUR SEX LIFE, ACTIVITY AND EVEN HEIGHTEN THE PLEASURE FOR BOTH PARTNERS... “Exercise helps release endorphins, which has been shown to increase sexual arousal and reduce stress,” writes Charlyane. “Fitness alone increases blood flow and can make sex more pleasurable since sexual arousal stems from an increase of blood flow to the genital area. Which is why, for us ladies in particular, I have developed this programme to help increase blood flow and strength to all the correct areas of the body. “This is a simple yet effective regime suitable for all ages and levels, however always seek any doctors advice if in doubt.”
HINGING How to angle your back in just the right way will make it much easier for your partner to stimulate your clitoris.
HOW Kneel on the floor with your hands at your sides. Resist the urge to sit back and rest your weight on your heels. Your back should be straight and your knees bent at a 90-degree angle. Keeping your head and spine in line with your thighs, slowly lean back a few inches. Hold for 3 seconds, then return to the starting position. Aim for 5-10 reps.
LOWER-BACK LIE Your lower-back muscles are full of sensitive nerve endings—which can seriously increase your pleasure if you work to make them stronger.
HOW Lie flat on your back with your legs bent, feet flat on the floor, and arms at your sides. Draw your knees up to your chest and gently grab your legs just below the knees. Slowly pull both knees toward your chest as far as you can comfortably go, keeping your back flat on the floor at all times. Hold the stretch for 2-3 seconds, then slowly lower your legs. Repeat the stretch for 10 reps.
PLIÉ Strong vaginal muscles increase your chances of orgasm, so that’s what this move is all about.
HOW Stand with your feet wider than shoulder-width apart, toes pointed out and hands on your hips, Slowly bend your knees until your thighs are parallel to the floor, press up through your heels to stand. Do 12-15 reps.
Strong Vaginal Muscles increase your chances of orgasm
KEGELS PELVIC FLOOR The pelvic floor muscles play an important part in orgasm, and Kegels are an easy way to improve the strength of those muscles. Additionally, they provide great sexual satisfaction and stronger orgasms (especially when Kegels are done during sex) by targeting the muscles that tighten and release during sex, making the entire experience more pleasurable for both you and even your partner. You can do Kegels anywhere - sitting in the office, standing at a bus stop or lying down. . You could even be doing them right now reading this...
HOW Focus on tightening those pelvic floor muscles (as though you’re attempting to stop the flow of urine). Hold for three to five seconds and repeat. Do that for five minutes a day or throughout the day.
FOCUS ON TIGHTENING THOSE PELVIC FLOOR MUSCLES UPWARD FACING DOG Upward dog strengthens many of the muscle groups required by a wide variety of sex positions - the lower back, the glutes and the arms - while stretching the core, psoas and hip flexors. And yogis have long believed it to increase energy and blood flow to the pelvic region.
HOW Lie on your tummy with your legs hip-distance apart and the top of your feet on the floor. Bring your hands to the sides of your chest and raise your torso by pressing through the hands. Lifting all the way up, roll your shoulders back and down, lengthening through the crown of the head so you don’t hunch your shoulders into your neck. Breathe regularly for about 15-30 seconds. If you’re advanced, your thighs should lift off the ground.
GLUTEAL BRIDGE This simple effective exercise targets your pelvic muscles for the chance increase of an even bigger orgasm.
HOW Lie on the floor, arms at your sides, knees bent, and heels on the floor. Lift your hips off the floor until your knees, hips, and shoulders form a straight line. Do 20 reps.
LOW SIDE-TO-SIDE LUNGE Lunges boost flexibility, so it can give him a helping hand to find your G-spot in almost any position.
HOW Stand with your feet spread wide, about twice shoulder-width apart, your feet facing straight ahead. Bend slightly at the waist, and clasp your hands in front of your chest. Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your right knee. Your lower right leg should remain nearly perpendicular to the floor. Your left foot should remain flat on the floor. Without pausing, reverse the movement and raise yourself back to a standing position. Next, repeat with the left side. Do 10-20 reps on each side...
LUNGES BOOST FLEXIBILITY, SO IT CAN GIVE HIM A HELPING HAND TO FIND YOUR G-SPOT Images thanks to: Matt Staples Photography: www.mattstaples.co.uk Boudoir You: www.boudoiryou.co.uk You can follow Charlayne on Instagram @CHARBFIT
STICKING TO A HEALTHY EATING PLAN DOESN’T HAVE TO BE EXPENSIVE. JUST FOLLOW EMILY DALLARA, AND YOU’LL BE EATING WELL WHILE SAVING MONEY AT THE SAME TIME...
According to an increasing number of experts, eating healthily can be done on little cost and with a small amount of effort. “Lowincome households have bought into the myth of healthy food being expensive,” explains Mary Flynn, research dietician. Yet it can actually be the opposite if you plan meals and your healthy food shop in advance. Mark Sisson, a nutritional expert, explains that shoppers don’t realise that by making simple changes to what you buy when you go grocery shopping, you can make a huge difference financially. It’s changing your mindset, and what’s on your shopping list. Studies by Flynn go on to mention that you should consider eating primarily vegetarian-based dishes.
MIX IT UP AND GO MEAT FREE Being a veggie a few days a week could not only be beneficial for your health, it also helps you save money. Don’t eliminate meat completely, just reduce it to your favourite meals of the week. The belief that healthy food is expensive drives people to buy processed food or pasta, which can contain a lot of gluten and starchy, high carbohydrate vegetables some people have problems metabolising. This may lead to weight gain or cause a momentary stall in weight loss, which is not what you want.
EATING HEALTHY IS GOOD FOR YOU (OBVS) Nutritional science tells us that as well as helping you maintain a healthy weight and body, eating food that is good for you also has other benefits that include saving you future money on health care. You will also apparently live longer and have better immunity because you’re eating more nutritionally dense foods. You will perform better in every way and have more energy as well as feeling amazing. Do you really need more of an excuse to buy and eat healthy food?
SIMPLE SHOPPING LIST FOR HEALTHY EATING ON A BUDGET The below healthy shopping list gives you flexibility to make a variety of healthy, tasty dishes that won’t break the bank, but will fill you up. It seems like a lot, but if you shop savvy and plan ahead with your meals, then it works out costing less than usual. It also gives you some ‘store cupboard food’, like soy sauce, boiled rice and vegetables for example, for when times get really bad (like the end of the month or before pay day).
EASY BUT HEALTHY BUDGET RECIPES 3 ITALIAN EGGS 1 LIGHT VEGETARIAN TOFU DISH @EATINGWITHMOLLY INGREDIENTS
1 packet of extra firm tofu (12.oz) – cut into thick bite size pieces, 1 tsp fresh garlic crushed, 1 tsp fresh ginger shredded, 1 large white onion chopped into small pieces, 1 medium green bell pepper chopped into bite size pieces, 1/2 cup green onion chopped into small pieces – (optional), 1 tbsp sesame seeds for decoration, 4 tbsp olive oil for cooking. For Sauce: 3 tbsp soy sauce – I’m using lighter version (less salt), 1 tbsp chili sauce – I’m using Sambal brand, you may use any chili sauce as per choice, 1 tbsp white vinegar, 1/4 tsp honey – You can use sugar or any sugar substitute, 1 tsp cornstarch dissolved in 3 tbsp water - (optional), pinch of pepper, salt as per taste. INSTRUCTIONS
In a large pan, add 2 tbsp oil and let it heat for 1 minute. Add chopped tofu and let it cook for 2 minutes or until golden brown. Turn the tofu to the other side and cook till golden brown. Once, the tofu is evenly brown on both the sides, turn off the heat and transfer to a kitchen towel (to absorb any oil). Heat the pan again with 2 tbsp oil. Now add, ginger, garlic and saute for 2 minutes. Add, onions, saute for another minute. Once the onions are slightly pink in color, add chopped bell pepper, green onions and saute everything over high heat for 2 minutes. Now add, the sauce ingredients, reduce the heat to low and let it cook for 2 minutes. Add, cooked tofu, cornstarch to this sauce and stir everything together for a minute and turn off the heat. Transfer to a serving dish and sprinkle with sesame seed. Serve with choice of grain.
2 TROPICAL OVERNIGHT OATS @EMILIEEATS INGREDIENTS
1 cup old-fashioned rolled oats, 1 1/4 cups almond milk, 1 cup canned coconut milk (light or full-fat), 1 tablespoon coconut sugar, or other sweetener of choice, 1 tablespoon chia seeds, 1 1/2 teaspoons vanilla extract, Dash of salt, 1 cup pineapple, chopped, 1/4 cup coconut flakes, toasted. INSTRUCTIONS
In a medium saucepan, add oats and both milks. Turn heat to high; bring to a boil. Reduce heat to simmer, stir, and cook for 5-7 minutes. Add the sugar, chia seeds, vanilla, and salt. Stir until well combined. Cook until the oatmeal is your desired consistency, about 2-3 more minutes. Divide into two bowls. Top each bowl with half of the pineapple chunks, half of the coconut flakes, and any other desired toppings.
Tbsp olive oil, 1 small to medium onion finely chopped, 2 cloves garlic peeled and finely chopped, 1 tin chopped tomatoes, 300 ml passata, 3 tbsp tomato purée Himalayan Pink salt and freshly ground black pepper to taste. INSTRUCTIONS
Heat the olive oil in a pan on a medium heat before adding the onion and garlic, stirring and cooking for about 5 minutes until the onions soften. Add the tinned tomatoes, passata, tomato purée and mix together, then add the salt and pepper. Stir again, then bring to a simmer and cook for 15 minutes or so, stirring occasionally. The longer the sauce cooks, the better as it develops more flavour that way. If the sauce dries out, add a little water and stir. Taste at this point, and add a little more salt/pepper if you think it’s necessary. Tasting at this point is key, your tongue won’t lie! THE EGGS
Add the desired amount of sauce to cover the base of a small to medium frying pan and warm the sauce on a low heat. Make small wells in the sauce and crack the desired amount of eggs into the sauce. Don’t break the yolk. Poach the egg in the sauce and carefully spoon the hot sauce on top of the egg. This helps to cook the yolk at the same time as the egg white is being cooked.
4 HEALTHY ONE POT EGGPLANT AND RICE RECIPE WWW.OMGFOOD.COM INGREDIENTS
1 medium eggplant (about 1 pound), 1 1/2 cups chopped sweet onion, 3 vine tomatoes, seeded and chopped, 4-6 garlic cloves, minced, 1/4 cup olive oil, 2 teaspoons kosher salt, freshly ground black pepper, 1 teaspoon dried Greek oregano, 1 bay leaf, 1 cup long grain rice, 2 cups chicken or vegetable stock, 1/2 cup grated mizithra cheese (optional), 2 tablespoons butter (optional), 1-2 tablespoons minced parsley for garnish (optional). INSTRUCTIONS
Preheat oven to 400 degrees. Slice the eggplant crosswise in ½-inch slices, then cut into 1-inch pieces. Preheat oil in a 12-inch cast iron skillet over medium-high heat. Add eggplant and stir to coat with the oil. The eggplant may soak all of the oil; this is okay. Add 1 teaspoon of the salt and continue to saute for five minutes, until the eggplant has softened. Add onions and saute for another five minutes. The eggplant and onion will both melt down slightly. Add tomatoes and garlic and cook for an additional minute. Season with the remaining salt, black pepper, and oregano. Add rice and bay leaf and stir to combine. Stir in chicken stock, top with grated cheese, and dot with butter. Place in the oven, uncovered, and bake for thirty minutes, until all the liquid has been absorbed. Remove from oven and let cool. Taste and adjust seasoning if necessary. Garnish with parsley and serve!
EMILY ROSE DALLARA IS A COPYWRITER AND MARKETER FOR THE FOOD AND HEALTH INDUSTRY. SHE USED TO RUN A PRETTY AWESOME STREET FOOD BIZ ON THE NORTH YORKSHIRE COAST AND HAS WORKED IN MARKETING FOR A GOOD CHUNK OF HER LIFE. NOW YOU CAN FIND HER BLOGGING AT WWW.PRESSUPSANDPROSECCO.COM WHILST HELPING FOOD AND HEALTH BRANDS TELL THEIR STORY (FROM A BEACH IN ASIA!).
HE AR OF T M AS ST O E D H R ‘T A T NOW E TO S BUT IS S H E RO S T R W E E V R AND KE AD T WHY DIET CO PLE IND OU F ’. ET PEO N G A O M T E N IC IO JU MISS N E R. R IS ON D CLEA N COOPE A R E G LEAN JUICIN
How did you become ‘the Juiceman’?
What’s your opinion on shop-bought Coldpress products?
The Juiceman thing came about back in 2008, when I was living on a fruit farm up north. I decided to invest in a cold pressed juicer that I had brought from LA. Back then, I was the only guy around making cold pressed juices, so every time I did a batch I would get orders from family and friends. When I was delivering them, I felt like the green juice version of a Milkman, hence the name.
It’s great and especially good in New York and LA, but the UK has unfortunately created some bad products and if it’s not done properly it can be a let down in taste and be very overpriced. The best company for cold press is Juice Press in New York.
Tell us more about the business now… I’ve had a bespoke premium organic juice company since 2013 called JUICEMAN. We mail out juice cleanses and sell juices in premium stores such as Fortnum & Mason. I started it with a vision to run my own factory, which I did for two years in Bristol, but recently relocated as the volumes were too big. We have just launched a new range of juices, smoothies and shots in Scandinavia in over 300 7Eleven stores and will be bringing them to the UK by the end of 2016. These are all Fair Trade and at a price point that makes them available to the masses. The one thing that has been tough is justifying the crazy prices people are charging for juices, which has made it a tad elitist. Paying £10 for a bottle of juice is nuts.
Many shop-bought juices are full of added sugar and artificial vitamins. Talk us through your juicing process and why it’s more beneficial for people to do it home. Its all about the proportions and freshness. As long as its 100% natural and fresh you are on the right track and it’s going to be better than soda. If you’re really active then there is nothing wrong with a fresh fruit smoothie. I also like to look at juicing in the same way as cooking. If you create a 100% fruit smoothie and juice then it is a sweet treat, but if you are looking for something really nutritionally beneficial then try to be 50-80% Veg and experiment with herbs, citrus and spice to suit your taste buds. Try and make sure you use fresh ingredients to get the most yield (liquid). Drink as soon as you juice or make sure you store in the fridge in an airtight container and consume within 24 hours.
Its all about the proportions and freshness. As long as iT’s 100% natural and fresh you are on the right track and it’s going to be better than soda. Which juicer would you recommend? I like either the Hurom Cold Pressed juicer or the Phillips.
Are there any premixed ingredients that make the process easier, or that you can’t live without? In terms of making your life easier I recommend bulk buying and freezing ingredients. For example, if you love ginger and lemon tea, why not juice a pint of it and then freeze in ice cube trays. Simply pop the cube in a mug and add water. The same goes for all you Nutribullet fans: prep your fresh ingredients in bulk and freeze in ziplock bags so you can simply pop in the blender and go. Supplements I can’t live without are cacao nibs and coconut oil that I use in smoothies. Also a good Almond Milk.
We can assume your six-pack isn’t sculpted purely from juice, how do you keep fit? I vary my excursive weekly around functional sport training whether its boxing, gymnastics or running mixed with some explosive strength stuff and yoga. It also depends what I’m doing for work. If I’m doing fashion shoots I will keep lean. Right now I’m in a five-week training camp for a new TV project that requires allot of martial arts and stunts, so I’m working on speed and flexibility. In terms of the stomach, it’s about a good clean diet and a load of sit ups. Make sure you stretch and work your back to keep a good solid core.
Can you share a juicing recipe that can help to get our readers in the mood for love? Key ingredients to get you in the mood and increase performance in the bedroom include Watermelon, Beetroot, Maca Root and Strawberries. The recipe below is from the JUICEMAN book called Hot & Sweet Beets. Try adding some Maca Root Liquid or powder as its the No1 sexual superfood. Don’t forget the chocolates, as raw dark chocolate is the perfect food for love.
HOT & SWEET BEETS A large handful of strawberries 1 slice of red or green chilli 1 lime, peeled 1 beetroot, scrubbed 1/4 watermelon Juice all your ingredients one by one in the order they are listed. Serve chilled or enjoy over ice. Add a few drops of liquid Maca for added sexual performance. DID YOU KNOW? Chillis and strawberries both have a higher vitamin C content than oranges.
Recipes Apron on, ingredients out... it’s time to upgrade your food for the week ahead.
Breakfast Butternut Muffins 1 scoop vanilla protein powder 1/2 cup oat flour 1/2 cup coconut flour 1/2 spelt flour 1/2 cup coconut sugar 1 cup boiled, mashed butternut squash 1/4 cup honey/maple syrup 1 tsp cinnamon 1 tsp baking soda 1 tsp baking powder 1 tsp apple cider vinegar 2 tsp vanilla extract 1/3 cup coconut oil 2 eggs 1/4 cup - 1/2 cup of almond milk Added extras: frozen blueberries, chopped apple Preheat oven to 180 degrees celcius. Mix together all dry ingredients, set aside. Whisk together all wet ingredients, not including the butternut. Add the wet mixture to the dry, and then add the squash. Make sure everything is mixed thoroughly, but don’t don’t overdo it. If you want to add in extras such as frozen blueberries or chopped apple, do so now. Fold in carefully before spooning the mixture evenly into a prepared muffin tin. Before baking top with crushed walnuts and a sprinkling of coconut sugar. Bake for 15-20 minutes, or until a tester comes out clean and the muffins are golden and crisp on top. Served best with coffee before beginning the day.
Basic Meatball Recipe 500g minced turkey 1/2 red onion, finely chopped 2 tsp spelt flour 1 egg 2 tsp garlic powder 1 courgette, grated 1 tsp onion powder 1 tsp smoked paprika 1 tsp dried oregano bunch fresh basil, chopped 1 tsp each salt & pepper Mix all ingredients together until thoroughly combined. Roll into golf-sized balls and set aside. Fry for 10-15 minutes, turning every few minutes to brown the outside. Place meatballs on to a prepared baking tray and bake at 180 degrees celsius for an additional 15 minutes. Serve in a rich tomato sauce with your favourite Italian carb, or stuff inside a fresh baguette for an American-style homemade meatball sub.
Quick Chocolate Mousse 2 ripe bananes 1/2 ripe avocado 1 tbsp maple syrup/honey 30g cocoa powder 1/2 tsp cinnamon 1/2 tbsp water Add all ingredients to a blender or food processor for 30 seconds, or until smooth and combined. Place in the fridge for a couple of hours to firm up a little. Optional toppings include nuts, dried fruit or chocolate chips. To make a chocolate orange version, add 1/2 tbsp orange juice instead of water.
ASK THE EXPERTS
MARK LAWS TAKES FIVE MINUTES AWAY FROM HIS FACEBOOK FEED TO HELP YOU PERFECT YOUR PUSH-UP TEKKERS… OVER THE LAST FEW MONTHS MY SOCIAL MEDIA TIMELINE HAS BEEN AWASH WITH PEOPLE DOING 22 PUSH UPS IN SUPPORT OF PTSD WITHIN THE MILITARY FRATERNITY. Anything that raises awareness and/or money to help such a good cause is always a good thing. But my brain never switches off and I cannot help but notice that almost every set of push ups I have seen could have been done more efficiently. The problem stems from the elbow position. Before I go into more detail, let me share an important piece of advice with you: I was once told that I need to be able to answer the question ‘why?’ five times before doing anything. If you cannot answer that question five times, then you do not have valid enough reasons to be doing the task. That might sound harsh, but when you just perform certain exercises for the sake of it then the likelihood of enhancing your performance is severely limited. So, when watching anyone perform a push up, you will notice that 99% of the time the elbows will flare out to the sides – as ‘normal’ as that seems it is actually dramatically reducing your performance levels.
HERE ARE 5 TIPS TO HELP IMPROVE YOUR PUSH UP EFFICIENCY… 1. SAFETY FOR THE SHOULDER If you stand upright with your arms down by your side, bend 90 degrees at the elbow like a thunderbird, then lift your arm up until the elbow is level with the shoulder…your arms will then be in a typical push-up position. The shoulder is EXTERNALLY rotated away from the body in this position. The shoulder is also in a very vulnerable position where it is much more likely to get injured. Alternatively, if you stand upright and hold your hands directly in front of your shoulder with the palms facing the floor then pull your elbows in towards your ribs. The shoulder is now INTERNALLY rotated towards the body. This is a much safer position for the shoulder. Now try this facing the floor…
2. STRUCTURAL INTEGRITY The most common regression for the push up is to perform it on your knees. This is an absolute no-no. The whole point of any exercise should be to make us stronger and/or to make our lives easier to live. So as we spend our time moving around on our feet and lifting/carrying/moving items with our hands it is vital that we have ‘structural integrity’ from our ankles to our earlobes, this ensures that our body is capable of communicating properly and working as one – which is how we need it to work on a daily basis. Therefore, a push up should always be performed on the toes – if you aren’t strong enough then elevate the hands onto a higher surface…just make sure you have that straight line from the ankle through to the shoulder.
3. INCREASED RANGE OF MOVEMENT Range of Movement is our friend, but the fact we spend most of our lives sitting at desks and fiddling with our gadgets means that our bodies don’t have anywhere near the ROM that they should and could have. When performing a push up with the shoulders externally rotated then you will only ever get around 50% of the ROM at the elbow. However, with the shoulders internally rotated the ROM will be greatly increased. This will help with all athletic movements and will ensure your elbows have a much better chance of living happily ever after.
4. INCREASED TORQUE This can best be described as a rotational force. When internally rotated much more torque can be transferred from the shoulder through to the hand – this will mean more strength and power throughout the movement and your efficiency will go through the roof.
5. FOCUS ON TRICEPS Most people train for aesthetic reasons, so of course it is very important to develop large pec/chest muscles. However, from a performance point of view this is not very helpful. On a positive note, the triceps are much more useful for any throwing/pushing/pressing movement…and in our new internally rotated push-up position we can be sure to focus on our triceps.
ASK THE EXPERTS
BESTFIT’S NUTRITION EXPERT BEN COOMBER ASKS: IS VANITY A GOOD THING? WE ALL THINK A CERTAIN WAY ABOUT OURSELVES AND WANT TO LOOK GOOD, BUT WE ARE OFTEN CHASTISED FOR DOING SO. YET IF WE ALL HAVE THESE THOUGHTS, WHY ARE THEY NOT ACCEPTED? I have these thoughts and just like you, I want to look good naked. There I said it. And what? I feel zero shame for thinking and wanting this, it’s only natural to want to look, and feel, good. Now don’t get me wrong, there are extremes in the fitness industry. Some people don’t care enough about their body and treat it as a trash can. Others are obsessive about it and their beauty, to the extent that their fitness and health regimes are all they think about. This affects others areas of their life, such as relationships, social interactions and overall enjoyment of life. So we need to find a balance. Most people want to look and feel good, but few actually do. In fact, most people are not happy with their body. When I went from obese to slim I wanted to look and feel good, but that wasn’t my key driving goal, it’s not strong enough. My key driver goal was knowing I would not be successful in my career if I didn’t lose weight. At the time I wanted to be an actor and go to drama school, and I knew that if I didn’t lose the weight I wouldn’t be successful (or that’s what I told myself in my head). My career goals have shifted, but the thought processes have not. I knew that if my only core target was to look and feel good it wouldn’t be enough, and that it wouldn’t drive me every day towards my goal. I knew I would need something more powerful and tangible, hence an underlying
mantra and goal was attached to me being successful in my career, which for me is powerful. I love progress, I love achieving things in life, and to be successful in my career means a lot to me, so attaching my weight-loss battle to that was the perfect way to inspire me to make the right choices every day and succeed. I didn’t want to fail; it was as simple as that. That was enough to drive me to be lean, fit and healthy. Sure, I worked hard to look good naked, and that goal was achieved too, but it was more than that. If you want true success with your body, you have to be at a place where you have a true reason to drive it there, to not make the easy choice of not going to the gym or not eating the right food, but making the right choices – every day – that lead you to your end goal. Time to make some new, more powerful goals…
Ben Coomber is a performance nutritionist, educator, speaker and writer. He has the UK’s #1 rated health and fitness podcast on iTunes ‘Ben Coomber Radio’ with regular Q&A’s and expert interviews. Ben also owns Awesome Supplements, a brand offering clarity in the confusing world of supplements. Connect with Ben over on: Facebook, Twitter, YouTube, or Instagram. For everything else visit: www.bencoomber.com
MOST OF US TAKE OUR FITNESS HABITS FOR GRANTED, BUT WHAT ABOUT THOSE LESS FORTUNATE? HERE, WE MEET A CHARITY HELPING THE HOMELESS AND DISADVANTAGED GET HEALTHY...
Some of you might consider your gym membership a big expense.
“Following a successful induction, each new member will have a
However, for others, the idea of being well or keeping fit is a mere
personal training plan based on their health, ability and fitness goals.
For some that might be losing weight, for others it will be fitness or building strength or muscle. Flexibility training based floor exercises
The nation’s homeless or vulnerable can only imagine what it’s like being
are also recommended for some.”
able to eat healthily or train on a regular basis, but there is a charity in North Devon doing their best to help them. Freedom Community
As well as fitness support, users also get a free three-course meal. Many of
Alliance is a social action charity base with a range of support services.
the people who use the meal service are on low (or sometimes no) incomes
Their fitness work is part of a Big Lottery funded project called Bridging
and are unable to afford to buy food. Consequently, many miss meals or
the Gap, which provides services seemingly neglected by a reducing
buy poor quality, cheap food in order to pay bills and debts. “The meals are
public sector, especially in the areas of health, homelessness and
a balance of fresh vegetables, fruit, proteins and carbohydrates, so every
person is getting a contribution to their daily nutritional needs,” says Harris. “Food donations from supportive companies and the public are essential to
“We often see people who are socially excluded and suffering from
this service. The skill is taking whatever ingredients we have and creating
either poverty, poor mental and physical health, drug or alcohol misuse,
an appetizing and nutritious menu five days a week!
offending behaviour, insecurely housed or homeless or long-term unemployed, and sometimes with a combination of these issues leading
“We are also able to provide small food parcels and ‘take-aways’ for
to additional complexities,” explains Rebecca Harris, Bridging the Gap
some people and work closely with the local food bank who gives out
larger quantities of food, depending on the individual’s situation.”
The project was originally set up in around 2000 in response to a street
Every person’s story or background is different. “The most common
homeless and addiction problem identified by local churches. They
challenges we face are around the areas of commitment to an exercise
decided to provide a soup kitchen one day a month and were surprised
regime and understanding risk, either to themselves or others. Most
with the demand. The people using these facilities then started asking
individuals we support have health issues of some kind related to age,
for help with other problems and the service grew. By 2008, the project
lifestyle or disability, and many are long-term unemployed, which can
had become large enough to become its own stand-alone charity,
present problems with training in the gym. To mitigate this, we have
providing services including addiction treatment and rehabilitation,
strong procedures to ensure that everyone who uses the gym is safe
supported housing, social enterprise and an open access day centre,
and able to do so.
where the fitness and healthy eating now form part of the project.
WE ARE AWARE THAT KEEPING FIT HAS A POSITIVE EFFECT ON MENTAL HEALTH AND THE IDEA OF PROVIDING A FITNESS FACILITY GREW FROM THERE.
“A high percentage of people we support have lives which can be chaotic or unpredictable due to the complex mix of their needs. For example, low incomes, unsafe housing and poor mental health can bring many challenges on a daily basis – more so now with the recent welfare reforms, and attending the gym can get pushed down the priority. However, for some, it is their safe place and helps to keep them balanced and focused. We know that exercise builds self-esteem, confidence and well-being and contributes to good mental as well as physical health. For those living in the midst of a life-controlling addiction, we have to ensure they understand that it is not safe to use the gym when under the influence of a mood-altering substance of any kind (including legal highs). Addiction of any kind can bring other health challenges, such as
“We are aware that keeping fit has a positive effect on mental health
blood borne viruses (BBV’s), ulcers and lesions, etc, which all need to be
and the idea of providing a fitness facility grew from there,” continues
taken into consideration. We have a few older people (65+) who like to
Harris. “Potential members have a health assessment and induction
use the fitness room on a regular basis, and for them, having access to
and, when we are certain they are fit enough to train, they have a personal
a closed session makes all the difference.”
plan drawn up. This also includes a simple baseline fitness test, so we are able to track their progress and offer them the encouragement
Here’s hoping others join the crusade and help those who need it most.
For more information, visit www.freedomcommunityalliance.org.uk
Freedom Fitness essentially consists of a gym with a selection of weight machines, free weights (including a Jones Machine, which was the result of a very generous donation) and some cardio machines. “Freedom Fitness is run by our personal trainer, Drew, who is great at creating a community within that environment. He has a long list of qualifications and is passionate about helping people to reach their fitness goals – whether to lose weight, increase fitness or to put on muscle weight.
HEALTH & WELLNESS AT THE KEMPINSKI HOTEL BAHÍA ESTAPONA, COSTA DEL SOL Spain, you say? Yep, you can escape Blighty’s winter misery and embark on an active holiday instead. Where do we sign up? If you like active vibes on your holiday, then you we recommend a trip to Estepona, aptly labelled the European City of Sport in 2013. It has an optimal climate for playing all kinds of sports, with an average temperature of 19ºC, and sunshine more than 325 days of the year.
relaxation area. The Fitness Centre features the latest machines, stunning garden views and personal trainers to help clients achieve the best results within a short period of time. It’s possible to take a private yoga class on the law, too. Healthy snacks, including smoothies, are served by the pool. Those with tired feet should consider the full Bastien Gonzalez treatment; regarded as the no.1 podiatrist in the world, you’ll only find his treatments in the world’s best spas.
Estepona also boasts 21km of coastline, including 17 beaches, a modern marina and plenty of water sports to try. Meanwhile, Escuela de Arte Ecuestre Costa del Sol is one of the most renowned horseriding centres in Spain. Need more? Try eight golf courses, a modern sports park and karting circuit. You get the picture.
The hotel’s Golf Desk offers various packages and special prices within the area. The hotel’s agreement with over 20 golf courses allows discerning golfers to choose from courses such as Valderrama, Alcaidesa Links and Finca Cortesin.
The five-star Kempinski Hotel Bahía is located just 3km from Estepona and serves as a perfect base for a luxury break. Its Beauty & Wellness Centre features a state-of-the-art Fitness Centre, including a TechnoGym Kinesis wall, a new Finnish sauna, steam bath and
FIND OUT MORE BY VISITING WWW.KEMPINSKI.COM/MARBELLA
GREENWICH PARK RACE
DECEMBER 10, JANUARY 8 AND FEBRUARY 12
Instead of piling on the pounds next time you go on holiday, why don’t you try and lose some weight instead?
Stay in shape this winter in the beautiful surroundings of Greenwich Park…
Slimming holidays are increasing in popularity, and Slimmeria at Hye House is a famous detox retreat in the beautiful East Sussex countryside.
Following the success and popularity of the Greenwich Park Race in last year’s Royal Parks Winter Series – the first race of which this year takes place in November www.royalparksraces.com – the organisers have decided to put on three alternative races in the beautiful surroundings of Greenwich Park.
Four thousand people visit each year with the ambition of either shedding a few pounds through ‘fasting’, or by undertaking a quick detox and energy fix. The programme is fun but intense. Guests enjoy a morning two-hour countryside or seaside walk, followed by a fitness class and yoga session. You can also choose froma selection of spa treatments in the afternoon. Those who embrace the full programme can lose up to 2lbs a day, providing you stick to the ultra-low calorie (400-a-day) vegetarian diet. There’s no cheating here… Package durations range between short two-day and longer seven-day visits, depending on your goals and stamina.
Starting on December 10, they will be organising three chiptimed 10km runs – consisting of two 5km laps – throughout the winter and either side of Christmas. Each race is UKA Licensed and runners will receive a goody bag and medals after each event. Competitors can also expect marshals, water stations, toilets and a baggage area. All runners are welcomed into a friendly atmosphere where the organisers aim to help people to get fit before and after an indulgent festive period! You can enter each race for just £16-£18. Alternatively, you can enter all three for £45, and bag yourself a tech t-shirt in the process.
A full seven-day package, including five steam treatments, five body massages and five facials, costs from £1,600.
FOR MORE INFORMATION VISIT WWW.SLIMMERIA.CO.UK
BOOKINGS ARE OPEN NOW
WING WALKING CHALLENGE LEEDS: 28 MAY 2017 ESSEX: APRIL - OCTOBER 2017 An incredible experience offering the chance to walk on the wing of a plane as it zooms through the air at up to 130mph. Strapped in using a five-point harness, your friends and family will be welcomed along to watch you tackle this epic challenge. High resolution cameras will record your flight to show to the world after wards. Dates are available for aerodromes in both Leeds and Essex. Not for the faint-hearted!
WHITE ROSE ULTRA NOVEMBER 5 & 6 2016 An Ultra-Marathon event situated in the spectacular surroundings of Colne Valley, Yorkshire. Offering 30-mile, 60-mile or 100-mile routes through Marsden, Scapegoat Hill and PoleMoor - the longest distance having had a 10-mile extension from 2016 - people of all abilities will be able push their limits. Water and feed stations will be found along the way, with time tracking also on offer. One not to be missed this autumn.
COTSWOLD WAY CHALLENGE 1-2 JULY 2017 An incredibly picturesque run through the beautiful setting of the Cotswolds, having set off from the historical city of Bath. After 100km you’ll find yourself crossing the finish line in Cheltenham, having tackled a few tough hills along the way. There’s a 50km challenge for those less experienced, and a two-day option that offers half the distance on both the Saturday and Sunday. Free meals, rest stops, medals and t-shirts included.
ESSEX SEASON ENDER NOVEMBER 20 A perfect end-of-season event that takes cyclists through the stunning scenery of Ilford, overlooking the City of London along the way. Offering 42mile and 72-mile routes, both multi-terrain with both hills and flats included, riders of all levels will feel both challenged and accomplished one the finish line is reached. Chip timing, snack stops and free products included.
KURTIS STACEY THE
JUST LIKE HUMANS, WOLVES DEVELOP CLOSE RELATIONSHIPS AND STRONG SOCIAL BONDS AND THIS IS WHAT I BELIEVE THE WOLF RUN IS ALL ABOUT. Usually when it comes to challenges I consider myself to be a lone wolf separating myself from the packs of people, trying to prove to myself that I can mentally and physically do it on my own. While that may be true for your average running challenges, this 10k battle through lakes, swamps, muddy ditches and man-made obstacles - each one more challenging than the next, forced me not only to push myself but to join the pack and soak up everything the Wolf Run had to offer. What started out as a solo challenge soon turned into a huge team effort, making The Wolf Run a much more rewarding experience. Just two miles in I found myself encouraging others, lifting people out of ditches and helping non swimmers through the lakes. This not only boosted my need to push myself but also gave me the confidence to ask for help at certain points of the course. Everyone was on each other’s side; complete strangers encouraging one another and even in the torrential rain I didn’t see one person giving up on themselves or each other. The most difficult parts for me were the pulling obstacles, such as the 10m Monkey Bars and Hit The Wall – a towering wall that relies completely on team effort. I think the most enjoyable part, which I think everyone will agree, was Landslide. This was what I can only describe as a massive slide, which requires you to literally run and jump head first into a pool of water! I only had a couple of weeks to prepare for this challenge thanks largely to two recently dislocated shoulders whilst training. But what better way to challenge myself than a 6.2-mile obstacle course through piles of mud? Because of my injuries, preparation had to be different this time round. When it came to training my shoulders, all I could do was the rehabilitation exercises and stretches. This meant I was going to have to rely on my arm strength for this challenge. However, I knew if I perfected my cardio and leg training, that I wasn’t going to struggle with the distance, or obstacles such as Tyred Already - a 40m gauntlet of tyres – you had to run through and jump in and out of. There are many different ways to train for a challenge like this based on your size, age etc, but I would say focus on long-distance interval training, body weight exercises – such as pull ups and press-ups – and explosive exercises such as squat jumps, box jumps and clean and press.
FOR ANY SPECIFIC PROGRAMMES DON’T HESITATE TO GET IN TOUCH ON TWITTER @KURTISSTACEYKS
SaT 10th December / Sun 8th January / Sunday 12th February
10km Winter Race Series
FOR ALL ENTRY 3 RACES
Start time: 9:30am
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