DON’T RINSE YOUR MOUTH OUT

HEAD FIRST

We can all strive to be fitter. But whether you

INTERNATIONAL MEN’S DAY

19 November 2019 marked the day for raising awareness about

15 MINUTES WITH…

KASH BUTT, FOUNDER OF BOOTS AND BEARDS, AN OUTDOOR ACTIVITY GROUP THAT FOCUSES ON BRINGING TOGETHER PEOPLE FROM THE BLACK AND MINORITY ETHNIC (BME) COMMUNITY TO WIDEN THEIR ACCESS TO THE NATURAL ENVIRONMENT

HERO OF THE MONTH

Dorset-born endurance runner Nick Butter has become the first person

MYTH BUSTER

Don’t measure the effectiveness of a workout on how sore

3 WAYS TO... BOOST YOUR BENCH

More than just a staple of any gym bro’s routine,

PRESCRIPTION WHEELS

A cycling-on-prescription scheme trialled in Yorkshire could soon be rolled

THE COST OF CLUTTER

There’s plenty of research to show how physical mess can

COOPED UP

As a nation, 90 per cent of our time is

Sweet Sounds

Struggling to get through your sessions? An updated playlist could

ON CALL

In an effort to make therapy more accessible and less

ON TREND

The American College of Sports Medicine has released the results

THINK FAST

Working out before work is a necessity for many, but

TOO MUCH TOO YOUNG

Unsurprisingly, elite athletes are at lower risk of developing cardiovascular

£496.53

£496.53 is the average annual price of gym membership in

TRAINING ERRORS

Finding progress hard to come by? There's a chance you're making one of these mistakes. Marvin Burton, head of fitness at Anytime Fitness, is here to help

PICTURE PREVIEW

Street trials rider and YouTube star Danny MacAskill hops in

CHEAP AND CHEERFUL

Expensive training shoes look the part, but when it comes

NEW YEAR BEST BUYS

Father Christmas fail to deliver the goods? Take to the January sales with these product picks in mind

GOAL MACHINES

The best new tech for creating you 2.0

PARK LIFE

FROM HUMBLE BEGINNINGS IN A LEAFY CORNER OF WEST LONDON, PARKRUN HAS SPARKED A FITNESS REVOLUTION. EVERY SATURDAY MORNING, UP AND DOWN THE COUNTRY – AND INDEED AROUND THE WORLD – WALKERS, JOGGERS AND RUNNERS OF ALL SHAPES, SIZES, AGES AND ABILITIES HEAD TO THEIR LOCAL PARK FOR A FREE, TIMED 5K EVENT. BUT WITH ITS EMPHASIS ON COMMUNITY AND INCLUSIVITY, IT HAS BECOME MORE THAN JUST A SERIES OF RUNNING EVENTS: FOR MANY, IT’S AN OUTLET – A SAFE CONSTANT IN THEIR WEEKLY ROUTINE

LEARNING THE ROPES

DOMINIC BLISS MEETS THE LUCHA LIBRE WRESTLERS BRINGING A TASTE OF MEXICO TO THE EAST END

Self-improvement DELUSION

Matt Ayres asks whether striving for happiness through endless self-help books, apps and podcasts can actually have an adverse effect on our sense of wellbeing

RARE CONDITIONS COMMON PROBLEMS

Despite the term, around three million people in the UK are afflicted by some form of rare disease. With symptoms often hidden from view, sufferers can be left feeling isolated with a lack of support. Jamie Broadway, who himself suffers from a rare visual defect, shines a light on the daily challenges faced by those living with rare diseases, and explains why exercise isn’t always the magic cure

PLANT-BASED PROS

Once the misunderstood and often mocked approach of so-called eco warriors, veganism is now mainstream. But while it’s undoubtedly the best choice for the planet, are the increasing number of athletes opting for a plant-based approach doing so at risk to their performance? Will Unwin reports

FLIP THE BIKE FANTASTIC

Street trials rider Danny MacAskill is celebrating ten years since his first YouTube video went viral, propelling the Scottish daredevil into a life of tricks for flicks. Angelina Manzano caught up with the 33-year-old to find out more about his decade in the spotlight

BREAK EVEN

HOW TO SHIFT ANY UNWANTED POST-CHRISTMAS BULK WITHOUT SACRIFICING ENERGY OR PERFORMANCE

UP YOUR AMINOS

You know that working out damages your muscles – that's

DID YOU KNOW?

Another way to reduce delayed onset muscle soreness (DOMS): digestive

HERBAL REMEDY

Sleep is essential to both performance and progress. Not getting

POTATO POWER-UP

When it comes to endurance performance, carbohydrates that are rapidly

TRY THIS: LEVAGEN+ SPORT

Healthspan Elite’s Levagen+ Sport is the once-a-day tablet that’s been

PRE-RACE PROTECTION

About to begin marathon training? Consumption of a particular strain

TWEET TOPICS

Analysis of ‘twitter noise’ has been used to identify key

BUTTER UP

SPREAD IT, BLITZ IT OR EAT IT BY THE SPOONFUL, NUT BUTTER'S AS VERSATILE AS IT DELICIOUS. PACKED WITH PROTEIN AND HEALTHY FATS, IT CAN ALSO MAKE ANY DISH A MORE PERFORMANCE-FOCUSED OPTION – TRY FOR YOURSELF WITH ONE OF THESE HIGH-ENERGY RECIPES FROM MERIDIAN

GUT FEELING

Lydia Smith explores the growing link between gut health and mental wellbeing

WATT UP

When you can’t face the cold, maximise fitness and fat

ON THE BALL

Online PT Luke Grainger guides you through a Swiss ball core workout to work your abs from every angle

FULL THROTTLE

TABATA is the short, sharp shock of cardio training. It’s brutal but effective and, if you’re really stuck for time, can be over in less than five minutes

WHAT IT TAKES... TO BE A WHEELCHAIR BASKETBALL ATHLETE

HEAVY LIFTING, KILLER CORE WORK, FROZEN ‘SHOULDER PADS’ AND WEIGHTED DIPS – WORLD CHAMPION SIMON BROWN TAKES US BEHIND THE SCENES OF HIS ALL-ACTION SPORT

NEW BEGINNINGS

START THE DECADE AS YOU MEAN TO GO ON BY TAKING THESE SIMPLE STEPS TO ENSURING 2020 IS YOUR FITTEST, HEALTHIEST YEAR YET

NEW YEAR’S RESOLUTIONS

NEW YEAR, NEW DECADE, NEW YOU? IF TAKING CONTROL OF EITHER YOUR HEALTH, FITNESS, OR GENERAL SENSE OF WELLBEING IS TOP OF YOUR AGENDA IN THE MONTHS AHEAD, KEEP THESE POINTERS IN MIND – AND REMEMBER, REAL CHANGE IS A MARATHON, NOT A SPRINT

STRONGER FOR LONGER

Lifting big is one thing, but cranking out heavy loads is a mark of your strength endurance. GB powerlifting champ and PerformancePro Coach Rob Rees takes you through a simple but effective way to work on yours