15 MINUTES WITH… RUDIMENTAL’S LOCKSMITH

EDITOR’S LETTER

Our cover model this issue, as anyone with even a

‘YOU ARE NOT ALONE’

BATTLE CANCER’S NEW CAMPAIGN HAS LAUNCHED WITH SOME OF THE BIGGEST NAMES FROM HOLLYWOOD, MUSIC AND SPORT

7in10

Brits currently working from home say they are experiencing more

BOLSTER YOUR DEFENCES

Incorporate omega-3 and plenty of colours into your lunch to

3 WAYS TO... GROW YOUR GLUTES

HOW TO FIRM UP YOUR BACKSIDE TO IMPROVE YOUR SQUAT, DEADLIFT AND ATHLETIC PERFORMANCE

Cold Comfort

You might reach for comfort snacks when you’re tired or

CONTROLLED AGGRESSION

Despite the pre-bout trash-talk, professional fighters are less aggressive than

Phoney Support

Although there are more than 10,000 apps available to support

LIVE AND KICKING

Rugby royalty Jonny Wilkinson credits drinking kombucha with helping to

ALL AS ONE

To be truly fit, we should learn to train both

ON THE AIR

The air bike is a brutally effective bit of kit

LEARN THE ROPES

Pavement pounding causing you pain? If running’s not for you,

STEP UP

Before sophisticated exercise tests, The Harvard Step test was used

LET’S BOUNCE

Jump your way improved fitness, says recent research published in

FIGHT FATIGUE

Overcome lockdown performance expert Chris Shambrook’s energy-boosting strategies

BED SHEETS & BROOMSTICKS

Upgrade your bodyweight workouts and target hard-to-hit muscles with these homemade resistance exercise from PT and physio Jonathan Cooke

TAKE A HIKE

Hiking promise sweeping views add a chance to explore, as well as a unique test of fitness and a boost for your mental wellbeing

ON YOUR BIKE

Road, track or trail, there’s a cycling style to suit you

KIT CHECK

Best buys for winning rides

PITCH PERFECT

Disconnect from technology, reconnect with nature and revel in the great outdoors – here’s why you should make your next getaway a camping adventure

KIT CHECK

Set up camp with the best gear for your outdoor getaway

WALK ON WATER

Get on board with SUP this summer

KIT CHECK

SUP essentials to board in safety and style

TOUGHEN UP

Ross Edgley spent 157 days swimming around the UK. He battled deadly whirlpools and vicious storms while removing bits of jellyfish from his face and pieces of his tongue from his pillow. So when it comes to forging physical and mental toughness, he is the perfect man to ask, as Matt Ray found out…

PRESENCE OF MIND

As well as supporting mental health and your sense of self, regular meditation can help prevent injury and even improve athletic performance

BAND AID

RESISTANCE BANDS ARE EFFECTIVE WARM- UP AND MOBILITY TOOLS, BUT THEY’RE ALSO MUCH MORE THAN THAT. RALPH JONES MEETS PERSONAL TRAINER AND BAND- TRAINING ADVOCATE JACK HANRAHAN TO FIND OUT WHY WE SHOULD ALL JOIN THE RESISTANCE

TAKE CONTROL

PERFECT YOUR POSTURE, WORK YOUR ABS AND BALANCE OUT INSTABILITIES WITH PILATES, WRITES CAROLINE SANDRY

Simply the BEST

CROSS FIT KING MAT FRASER GIVES AN INSIGHT INTO THE WINNING MINDSET THAT HAS CARRIED HIM TO THE PINNACLE OF HIS SPORT. HE TELLS MF ABOUT TRANSFORMING WEAKNESSES, BLOCKING OUT DISTRACTIONS AND PUSHING THROUGH THE PAIN

PURPLE REIGN

PERFORMANCE BOUNCE BACK STRONGER WITH BEETROOT, WRITES NUTRITIONIST TJ WATERFALL

Start STRONG

FAST-TRACK RECOVERY

GOING ORGANIC

WHAT EXACTLY IS ORGANIC FOOD AND IS IT WORTH THE ADDED EXPENSE? NUTRITIONIST TJ WATERFALL DIGS THE DIRT

TRAINER GOOD VIBRATIONS

THERABODY’S THERAGUN IS THE PERCUSSIVE THERAPY DEVICE FOR SOFT TISSUE REPAIR AND MUSCLE RECOVERY. WE SPOKE TO THE FOUNDER, CHIROPRACTOR DR JASON WERSLAND, TO FIND OUT THE BENEFITS OF DAILY MASSAGE

GET A MOVE ON

Optimise your home training with this minimal-equipment workout from Harvey Lawton, founder of online training platform The Movement Blueprint

DB LEG DAY

One pair of dumbbells is all you need to work your legs from every angle and build lower-body strength from home

DO THE SPLITS

Utilise your own bodyweight to build muscle, stability and strength with this split-section session from PT and gym owner James Stark

WHAT IT TAKES... TO BE KING OF THE RING

MEET DREW MCINTYRE, THE 34-YEAR-OLD SCOTSMAN WITH WWE AT HIS FEET

STAY ON TRACK

MAKE HEALTHY HABITS STICK WITH THE LATEST RESEARCH ON MOTIVATION AND PSYCHOLOGY

2 FOR 1

Grab a and tackle this two-part strength and stamina session from Ben Davie, lead Maxtrix HIIT trainer at Digme Fitness