Fitness Regime Magazine

THE ALTERNATIVE FITNESS MAGAZINE

FITNESS REGIME mr bag & tag vs fitness regime

ISSUE 01 £ 1.99

exclusive "the hitman" himself

HOME GYM SETUP

AN INSIGHT INTO bradford bulls TRAINING REGIME

How to set up a home gym in the smallest of spaces

what juicing can do for you

BONUS competitIon

5 nutritious smoothie recipes

chance to win a fkpro kit

UPGRADE YOUR TRAINING NOW!

EXCLUSIVE TIPS TO GETTING THE MOST OUT OF YOUR WORKOUTS S P O R T S

+

F I T N E S S

+ L I F E S T Y L E

+

FITNESS REGIME 1

H E A LT H

this months CONTENT

on the cover WORKING OUT AT HOME P76

RICKY “THE HITMAN” HATTON P8

Bagged & Tagged P48

BULL YOURSELF UP P72

COMPETITION P66

SMOOTHLY DOES IT P94

All you need to whip yoursel into shape in your spare room

Interview with Combat Company’s finest MMA fighter Mr Bag & Tag

Win a FKPRO training kit

2 FITNESS REGIME

Ricky talks about life inside and outside the ring

We take a sneak peek at Bradford Bulls in training

5 Nutritional juices and smoothies for pre and post training

features include P40

BAMMA BELLES Insight into how the BAMMA ladies stay in shape.

P96

40 DAYS & 40 NIGHTS Richard Whitehead’s epic marathon challenge.

P102

DON’T SWEAT THE TECHNIQUE Monthly columnist and Life Fitness’s Global Master Trainer, Matt Ford talks about running.

P104

THE ROVERS RETURN Chris Neville head of sports science at Blackburn Rovers talks about team fitness.

BRETT MORSE THROWS HIS WEIGHT AROUND P80

Editor’s Comments, “Welcome to Fitness Regime Magazine, we are really excited to deliver to you a unique look at the way professional athletes train and also the experts who support them. I would like to thank everyone who has given their time to talk to us and hope you enjoy this publication.”

CLAN WARS P26

NATALIE BEE P20

Scott Managing Director WIDNES VIKINGS P58

JOANNA ROWSELL P86 FITNESS REGIME 3

FITNESS REGIME

ISSUE 01

THE ALTERNATIVE FITNESS MAGAZINE

FITNESS REGIME 10

POWER FOODS FOR RUNNERS

ISSUE 01

exclusive "the hitman" himself

HOME GYM SETUP

AN INSIGHT INTO widnes vikings TRAINING REGIME

How to set up a home gym in the smallest of spaces

FIND MORE TIME TO RUN

BONUS competiton

a simple way to get fit

chance to win an fkpro kit

UPGRADE YOUR TRAINING NOW!

EXCLUSIVE TIPS TO GETTING THE MOST OUT OF YOUR WORKOUTS SPORTS

+

FITNESS

+LIFESTYLE

+

Contact us at www.fitnessregime.co.uk

or call +44(0)8450042114

HEALTH

FITNESS REGIME

Bridge Media Inc Ltd 2 Thorpe Mill Court, HX6 3DA

Managing Director Scott Brook Editorial Alastair Turner

Ric Moylan Matt Ford Adrian Tannock Feature Managers Lee Davison MMA Carl Maguire Josh Vickers Production Lisa Stocks

Fearture photography copyright & courtsey of; Natalie Bee: www.ukdragon-photos.com Fulinkazan Nam Hoang: James Froggart Georgia Graham: Graham Allon/ Elite Nathan ‘bag&tag’ Jones, from left to right in the featured article: P46/47 - Mark Blundell - markblundellphoto. com P48/49 - Tom Slezakowski - wwbrd.com P48/49 - Tom Slezakowski - wwbrd.com P48/49 - Nad Ahmad - ipaparazzi P50/51 - Nad Ahmad - ipaparazzi P50/51 -Tom Slezakowski - wwbrd.com P50/51 - Mark Blundell - markblundellphoto. com P50/51 - Paul Regan - MMA Fightfoto Widnes Vikings: KT8 Photography

Many thanks to all who have featured in the first edition of Fitness Regime Magazine.

All rights reserved to Bridge Media Inc Ltd. Reproduction in whole or part is forbidden except with permission in writing from the publishers. Note to contributors: articles submitted for consideration by the editor must be the original work of the author and not previously published. where photographs are included, which are not the property of the contributor, permission to reproduce them must have been obtained from the copyright owner. The editor cannot guarantee a personal response to all letters and emails received. While every care has been taken in the preperation of this magazine, the publishers cannot be held responsible for the accuracy or information herein, or any consequence arising from it. In the case of company or product reviews or comments, these have been based upon the true and honest opinion of the editor at the time of going to press.

4 FITNESS REGIME

www.scribblersteeroom.co.uk

FITNESS REGIME 5

6 FITNESS REGIME

FITNESS REGIME 7

RICKY

“ THE HITMAN”

HATTON Talks about life inside and outside of the ring.

8 FITNESS REGIME

FITNESS REGIME 9

R

icky Hatton is one of the country’s most beloved sportsmen, after a stellar career that saw him become the WBA (Super), IBF, IBO and The Ring Light Welterweight Champion, and WBA Welterweight Champion. It is a mark of the main that he is as proud of his fan base and the love and admiration that they show for him than he is of any of his in ring accomplishments.

Hatton is now beginning a career outside of the ring but his love for the sport and the people who compete has kept him involved at the highest level. He gave Fitness regime an insight into his career and the work he had to do to become one of the best fighters of his generation as well as his new career as a trainer and promoter and how his career has helped him provide the best for his fighters.

Hatton talked us through his early career and the training regimes that he would have to go through, first as a highly successful amateur and then as the nations beloved Hitman; “I did kickboxing first but I was always a little on the short side so I was never really enough with my feet but I had a decent talent with my fists so my coach advised me to take up boxing. “ “The training side of things with amateur and pro boxing is very different, I trained very hard as an amateur and I boxed for England at school boy, junior and senior level and I boxed at the World Championships so it was a high standard” “The training was very intense but that intensity is a lot more focused when you get into the professional ranks as the style of boxing is a lot more physical as when you are in the amateurs you can’t lean on your opponent , you can’t hold or put your head in and you’re not allowed to fight in close and of course you have the head guard so once you take that off the training got a lot more physical as the amateurs was where you needed your hand speed and your combinations and fast feet sometimes in the professional game.”

“You had to work on how to throw your opponent off you and nudge him out of the way and of course the rounds are longer and there are more of them so 10 FITNESS REGIME

there is a lot more physical and weight training and resistance work and circuits as what you could do in the amateurs over three rounds you could not do in the pro’s over twelve rounds.”

Hatton talked us through a typical training regime that he would undertake in the build-up to his fights; “In terms of a training session, when I first started and it was a four round fight 20 minutes stretching, 20 minutes of skipping, four rounds shadow boxing in the ring, then I would get on the pads and do 20 minutes non-stop with the trainer going through all the punches, technique and combinations and if I was coming up to a fight we would make the combinations specific to the type of opponent I was facing.”

“Then it would be a six round spar or six rounds on the bag, something we are going to demonstrate here today, or it could be a combination of three rounds on the bag and three on the body bag and a circuit and when you move up to six round fight you increase the training to eight and keep going until you’re at the twelve round top level where I’d move everything up to fifteen.”

“That way you can do fifteen on just one element or have five spar, five body bag and five on bar bag and you just incorporate that to how many rounds you are fighting and who you’re up against.”

“In the build-up you’d be doing road work Monday to Friday just nice and steady and then pick the pace and distance up as the fight gets nearer and

build up the intensity so four weeks out we start with our uphill sprints which help build up your bursts of energy.”

“It was very important to get the training right, especially in my case, as for my sins I used to enjoy myself too much out of the ring and I used to put a whopping amount of weight on so I had to be stricter than any other boxer in the bloody world. I had to foolishly drop such a large amount of weight and as I was doing so, I had to keep my strength which was hard enough. It is one thing that I have learnt through my mistakes and I can pass on to my fighters so none of them put on too much weight, you don’t make your job any harder than it needs to be.”

“It’s a fine art to be able to lose three

stone before every fight and still be able to lift weights and maintain the strength and put in the rounds needed.

Most people just see the boxer on fight night when he’s in the ring and they don’t realise just how much goes into it behind the scenes.”

“There was a lot of body fat that I had to drop but at the same time I had to maintain the muscle, so if I had two and a half stone to lose and I could do that over a twelve week period then it would have to be done bit by bit to maintain the strength needed to put in the work. There is no doubt in my mind that I could have dropped a stone in a week and a half but what you are left with is a shell really and you can always tell the fighters that have ripped a load

of weight off in a short space of time that’s why their physique is smooth but when you see the fighters that are big, strong and full of muscle then they have done it the right way even if they have had to drop weight.”

Hatton was happy to discuss the fact that the way he would put weight on and then have to drastically lose it was not the best way to compete. His openness and honesty is something that helped him grow a fanatical fan base that followed him all over the world; “I was as famous for making weight as I was for my boxing really which is a massive plus as people turn round and say ‘Jesus how did Ricky go from that shape to that shape and remain strong and fit’ but I had to be very meticulous in the way I did it and there was a lot of hard work.”

He is now a trainer and promoter and wants to pass on the skills he has learned as well as lessons from the mistakes he made along the way; “Now I don’t want my fighters to be as foolish as I was but I’m in the best position to tell a fighter how to drop weight properly, what to do and what not to do.”

“From a boxing point of view there are so many things I can pass on to my fighters of what I did well. One of the benefits I think is what can I pass on to my fighters in terms of the things I didn’t do well and how I can show them where I went wrong so how they can look after their body, as I looked after mine really well in the twelve week training camp but in between those camps I wasn’t too good and your body needs to be looked after 52 weeks a year not just at camp, so that’s eating the right things how to re-fuel damaged muscles, how to drop weight and I can help them in the ring.”

“I work on their defence as I was very aggressive so there were times that I neglected to work on it so I was good at throwing punches and going forward but not as good the other way as I could be too aggressive so I work a lot on defence with them. But we work a lot on conditioning as if you’re in with someone who is as good as you a little bit here and there will make the difference, whether it’s nutritional advise, a FITNESS REGIME 11

little bit of extra strength training or weight dropping could be the difference between winning and losing.”

Hatton now has a successful boxing stable that he either trains, promotes or both and he is thrilled to be working with some up and coming talents as well as some established boxers; “Lucas Browne fought yesterday (Thursday 25th July) and knocked his opponent out in the seventh round, it’s a shame his fight against Richard Towers fell through but it was visa problems out of our control though it’s a fight we will look to revisit sometime soon.”

“I also have Damien Hooper, cruiserweight, who’s a couple of fights unbeaten and he has unbelievable potential and Cameron Hammond who is a very 12 FITNESS REGIME

talented boxer, both of those went to the Olympics. It’s nice to have those two Australian guys as I have a strong affinity with the country after beating one of their most famous sons Kostya Tszyu.”

“Martin Murray is our flagship fighter he is the British middleweight champion he’s been the commonwealth champion and has fought for a world title recently in Argentina against Martinez who is the number 1 middleweight and I felt he got robbed shockingly in my opinion. I think he’s going to be the best middleweight in the world in the near future.”

Sergey Rabchenko who I train and promote is number 1 WBC light middleweight European champion and he’s got a world title shot just around the corner. Zhanat Zhakiyanov is aiming for FITNESS REGIME 13

Euro bantamweight title. Gary Buckland is on the card for the Nathan Cleverly bill Aug 17th against Steven Smith defending his British title and James ‘Jazza’ Dickins is fighting Kid Gallahad, they are two of the leading super bantam weights in the country so that should be a great fight.”

When talking about the Australian connection and the fight against Kostya Tszyu the love that Hatton has for boxing really shines through and he is as excited and eloquent about the sport as you could imagine; “That’s my best win” he said, “he was the number one in the division and number two pound for pound (by ring magazine) at the time which I think is sometimes forgotten.”

“I’ve beaten some of the best pound for pound boxers not just Kostya but I think Casillo (Jose Luis) was number nine at the time and then the two best pound for pound fighters around (Floyd Mayweather and Manny Pacquiao) were able to beat me so I retired quite proud of what I had achieved.”

“I’ve got a real passion for boxing and it would be very easy to have retired, walked away and sat on a beach somewhere but I’m heavily into health and fitness and boxing has come a long way in such a short space of time as all the top boxers around now have a big team behind them a conditioning coach, a strength coach a nutritionist and boxing has to move with the times.”

“Thankfully I have my gym here as well as Hatton Health and Fitness where we have all the facilities that any boxer needs to be the best he possibly can from the weight and aerobic training machines downstairs to the boxing gym and the nutritional products and personal advice so there is everything you can want under one roof because some of the things I neglected as a fighter I wouldn’t want my guys to miss out on anything, I have worked very hard for this.”

“I have a clothing range, promotions, I’m a trainer so I can give back to a sport that has been very good to me to be honest, it’s given me and my family a wonderful life and a wonderful future so if I can pass that along to some young lads and give them the happiness that I’ve 14 FITNESS REGIME

got from boxing then it will be worthwhile, that’s where I get my buzz in life from, it won’t replace the feeling I got as a fighter but when I see the lads I have get an opportunity at a title and something that I have shown them in here works in the ring and they end up clocking someone to win then that’s where I get my buzz.”

“As a trainer I think you can’t be there just for the pay check, if you’re just there for that you need to look at yourself and prioritise as you need to have the fighter’s health, welfare and best interests at heart. I’ve got to feel something for the fighters I work with and I like to think that for all my fighters.”

“I’m not just their promoter or trainer but I’m a friend as well as sometimes boxing doesn’t have the best reputation in regards to trainers, managers, promoters but I’d like to think that because I have been there and done it and treated badly at times in my career that I wouldn’t want any of my fighters to feel like I did at those times, so I’d like to think I am a good person to have in your corner.”

FITNESS REGIME 15

HAT’S OFF TO THE HATTON ACADEMY

16 FITNESS REGIME

T

he Hatton Academy is a unique concept that allows for boxing courses to be provided all across the UK and Ireland with superb facilities and access to high class boxers including Ricky Hatton himself. After retiring from a hugely successful boxing career Hatton was keen to give back to the sport he loves and is building a national and soon to be global brand.

Jon Eade, Training and Education Director of Hatton Academy, and the Gym Manager at the Hyde gym, where Fitness Regime was invited to a workshop, told us the details; “We have a massive range of people who come to these workshops” said Eade, “big Ricky Hatton fans, people who have had professional boxing matches that want to come and learn and be around him, guys who are amateur boxers and even kids who could be massive fans or maybe their parents were” “That’s the whole idea of the workshop to open it up to everybody and say come along as you don’t normally get the opportunity to be among these guys for three hours and get their full undivided attention and for them to actually teach you and that is what this whole academy is really about, the academy the training course is a separate thing it’s not just based here in Manchester we travel around and

we work with a lot of people not just specifically in boxing.”

“We work with fitness instructors, personal trainers, members of the public who want to use boxing to get fit and that’s what the academy is there for to give them the education needed to train like a boxer would train but without the physical contact as that is the tough bit about being in there it’s one thing to watch them and think the training is tough but the actual act of being hit in the head is the hardest part of what they go through and that is something that is not for everybody.”

“We do training courses pretty much every weekend, here in Manchester, London, over in Ireland and many other places where we do the course.

The workshops fit in about every two months depending on which boxer we are able to attract to take part, this is Ricky’s second one back to back because of how popular it was first time around but we have held others with Martin Murray and Scott Quigg.”

“The idea is for the workshop is to give the people that come a bit of an insight into what it is like for a boxer going through a training camp, what they focus on and what they work on. It’s quite different with Ricky because he is a trainer as well he’s got a different outlook he’s got knowledge from both

sides as he used to be the one training and preparing for the fights but also working with the other lads as well.”

He added; “What we do is really tailor it to each boxers style, so I tend to go and spend a day or two with the boxer if they are outside of our gym and go through their training methods, what style of circuit training do they use, the specific techniques they work on and tailor that to the workshop.”

“So Ricky, for example, is known for his body punching, so we do a lot of work around the bodysuit. So for his workshop we will go through some different variations of punches in this case seven different variations of the jab which is something he used to work on a lot.

“Rather than just throwing a basic jab this is looking at how and why you would throw a specific jab at a certain time. We work on that with the pads with everyone working on it at the same time. We then have a little question and answer so people can ask Ricky a few questions about his career, techniques or boxing in general and then they are split into groups so one group will go through a circuit that Ricky used to do in training camp, one will go through some combination building with one of our academy master trainers and the third group will be in the ring with Rick actually on the body suit with him so he

FITNESS REGIME 17

will wear the body suit and each person will get a chance for some one-on-one time and then at the end he will invite someone to put the body suit on and he will have a go. The body shots and this kind of training is a massive part of how Ricky became what he is and how he got so far in the sport and his training was focussed around that.”

As well as giving the general public an opportunity to get some intense training from one of their hero’s the Hatton academy also runs courses for fitness professionals allowing them to achieve qualifications through a very tailored course; “On our training courses the qualification that you get is two fully REPs (Register of Exercise Professionals) recognised certificates and they issues awards on a CPD points system and they are awarded depending on the quality and level of the training and we get the maximum 20 points that you can get. “ “We have also got full accreditation from the British Boxing Board of Control (BBBC) and approval form the Amateur Boxing Association (ABA) so if someone is looking to go away and be an assistant in an ABA club and help out and do some sessions if they have done our training course the ABA recognises what we have taught them is to a standard for them to be able to go in and do that and we pass on their details accordingly so they can add them to their database.”

Eade provided us with an example of the kind of training course that can 18 FITNESS REGIME

be taken; “We do a class as part of the Hatton academy course which is called Hatton ABC, which is what we teach the instructors to deliver. It is all based around pad work so we spend a lot of time on the course telling people about how to hold the focus pads and we would get the participants to do the same so they would catch (the punches) for people working in pairs so they learn how to do that correctly.”

“There are a lot of functional bodyweight exercises so they can fuse those with boxing, things like squats, push ups, burpees, lunges and jumps so it gives them a chance to do a full hour ‘Boxing for fitness class’ so they are getting the techniques such as how to catch a punch, throw a punch in a boxing environment and fusing that with a few different exercises which will really help to keep it boxing specific without the physical contact.”

“From fitness professional point of view it’s the interaction that you get with people that elevates this kind of session above a standard gym workout, I don’t think there is anything better than one to one guidance. Especially in the current financial climate, for a personal trainer to have a unique selling point and to stand out it gives you an advantage and I think boxing gives you that real one to one interaction especially if you are with someone on the pads as you can’t replicate that by hitting a bag.”

“You don’t get the same feedback if

you are working on your own or just with a standard punching bag and it can get a little boring and demotivating. It’s the same as if you are stood next to someone on a treadmill or if you are sat on a bike but boxing gives you that real up close interaction with your client and allows you to mix with other class participants and it allows you to learn something different, maybe a new technique, in a safe and effective environment and to be honest everyone loves punching things but not everyone likes to be on the receiving end so it’s having that fine line of where can we get boxing to and where is the line that we can still have an effective training session and where does it become a boxing session which won’t be right for everyone.”

The Hatton Academy is going from strength to strength and branching out all the time; “We have just launched in Ireland, our first course dates are the 10th and 11th of August in Limerick and we will have courses in Dublin and Belfast after that.” said Eade “The aim with the Academy is to keep growing it globally, we have contacts in places such as Dubai that want us to run training courses as well as Australia and the USA and we are aiming to grow the brand and the services we are offering and we want to be able to have a global qualification that we can hand out rather than just one that is based in the UK.” “We want to add all the time and build

on the accreditation and get the PT’s and instructors to get as much out of this as possible so we are always looking for different courses that we can add on what do we think they would need, maybe knowledge about injury (prevention and rehabilitation) as well as how a boxing corner works. Maybe also look at technical sparring as they don’t just stand there and hit, they may specify ‘no full contact’ or we are going to work on these two things today or attack and defence so we are always looking for ways to try and progress the course.”

Hatton himself gave his insights on the day’s training; “The people that come here to do these workshops will get a good workout and I’d like to think it might be a little bit more advanced. I know some people who come won’t have boxed before so I wouldn’t want to throw a load of information at them but we want to offer a bit more to the box aerobics classes that are all over the country and something a little different.

“In other programmes you throw a jab or a punch in time but these are specific moves from my actual training and I think people find it really interesting as they are doing certain aspects of training that I did in preparation for my fights and it’s unique.”

“They will get to do a little bit of work here on punches, on defence, on different types of combination punches as well as a little bit of the circuit work I used to do and a bit of work on the

body belt which I was known for in my career which is again a little different from the run of the mill class that they might be used to doing.”

Fitness Regime’s very own Scott Brook took part in the workshop and had this to say about the experience; “As 38 year old keen amateur rugby league player I have been put through some, well, what I thought were difficult circuits and training exercises over the years, however my 3 hours training at the Hatton Academy was something else, we started a warm up with a few minutes shadow boxing dancing up on the balls of our feet and at intervals, 10 second bursts of on the spot sprints, now I admit, since I started my own business 12 months ago I very rarely get out of the office to train or do any kind of fitness, just the odd game on a Saturday, hence why after the first 15 minutes I thought a lung was about to collapse, after this we were split into four teams and then partnered up, we went straight into a circuit training from fast steps to bag work to railing jumps to bag work to tractor Tyre jumps in and out in one momentum, to bag work to ropes to burpee’s with medicine balls to squats with medicine balls to bag work to bench jumps to bag work all these were done in constant 1 minute intervals and no rest time in between, It was a real eye opener, I nearly walked out when my PT Mike Jackson at the end of that session said “right, you’ve

warmed up now let’s go again” then thankfully smiled and laughed it off, They taught us a few combinations, taking it in turns with my partner, one on the pads, one in the gloves, soft jab, hard jab, left body shot, right body shot, body shots being Ricky Hatton’s strong points, then into defence, block, roll, I got so tired that I was looking forward to the rest and getting into the pads only to discover that its equally as tiring on the pads, just holding your arms up after 2 hours under the heat lamps becomes a struggle, The group thing really works as I found they really gave you lots of encouragement to push you through when you think you have nothing left and it’s the first time I have ever really experienced breaking the pain barrier and finding your second wind, I thought this was just a myth, it was all worthwhile just being in the presence of Ricky Hatton, a really admirable, honest, funny, down to earth guy, then to get in the ring with him and throw a few of the combinations that I’d learned at him is something I’ll never forget, I’m just glad he wasn’t hitting back, All in all the most intense training I have ever been through and so I have huge respect for boxers and just how much they put themselves through every day, even though I hurt for 2 days after, I would recommend to anyone to go to a Hatton Academy workshop as it is truly a fantastic experience not to be missed”

FITNESS REGIME 19

20 FITNESS REGIME

KICK START ING YOUR DAY They say “the early bird catches the worm” and in this case we did just that.

Fitness Regime caught up with World Champion Kickboxer Natalie Bee to get a sneak peek into her busy lifestyle.

How does a typical day start?

A typical day my alarm goes off at 6am but if that doesn’t wake me my son does. I’m not a morning person especially for training but more recently i see my strength and conditioning coach at 7:15am. I always have breakfast the moment i wake up as it wakes up my metabolism. I generally don’t take any supplements as never felt the need; i rely on the nutrition from my diet and eating the right foods to fuel me. I work as a Personal Trainer so on the go all the time along with running around after

my little boy. He obviously comes first then training then work.

When did you start training to be a fighter, and what were your reasons?

I started Kickboxing at the age of 19 out of boredom. After my first lesson i was hooked. It went from going just once a week, to twice to three times to before i knew it 5 times a week and a one-2one session with my private tuition. I started doing my grading’s first then progressed to sparring. I was instantly hooked and always thrown in at the

deep end. One day my coach asked if i fancied doing a fight. I didn’t even need to think about it as I’d been to a show previously and watched fighters and made the decision there and then that was what i wanted to do and i wanted to be World Champion.

How much does it mean for yourself to be fighting at your level?

I was bullied at school and was incredibly shy. I’m now known on a small level around the UK and within the fight circuit and this makes me feel proud FITNESS REGIME 21

to have made it as someone others want to talk about and for one day for my son to be proud of me and tell his friends ‘My mum is a world champion’.

Please tell us about any titles won or any proud personal achievements?

IKF FEATHERWEIGHT EUROPEAN K1 CHAMPION ISKA FEATHERWEIGHT WORLD KICKBOXING CHAMPION IKF FEATHERWEIGHT WORLD KICKBOXING CHAMPION IKF LIGHTWEIGHT WORLD KICKBOXING CHAMPION IKF LIGHTWEIGHT EUROPEAN KICKBOXING CHAMPION WKU SUPER-LIGHTWEIGHT BRITISH KICKBOXING CHAMPION WKU LIGHTWEIGHT BRITISH KICKBOXING CHAMPION What did you do before becoming a professional fighter?

Throughout my Professional fight career i have been a Personal Trainer but prior to that i was an IT Technician.

Who is your sporting hero, and how much did they inspire you?

Ricky Hatton. For me he was a true heart fighter. Dug deep and did what It took to win a fight. I watched his fight in Manchester back in November 2012 and also trained in his gym, this was a present from my boyfriend for my birthday and even though he lost it was an amazing experience and awesome atmosphere, all his true supporters in one arena.

What is your personal favourite striking technique?

Superman punch, use to be my signature move. Nice little shot when its timed right with a fake roundhouse kick, if that doesn’t work you can’t beat a good push kick to the face.

22 FITNESS REGIME

What separate’s you from every other fighter in your division?

Pure heart and the unbelievable desire to win. I literally refused to loose.

I train so hard to make sure my fitness is bionic and make sure i have the best team behind me. Even they can’t believe how hard I train.

If you could have a fight with any other fighter, who would it be and why?

I’m currently ranked number one in the world by the IKF and ISKA federations, there has been a German girl I’ve wanted to fight for many many years as she holds the WKA World title, she is very well looked after over in Germany and kickboxing is televised and she is a bit of a celebrity over there, because of politics we have never met. The fight was finally offered to me whilst I was pregnant and once again 8 months after I gave birth so with only 3 months to prepare I took the fight. Unfortunately 3 weeks before I was due to fly out to Germany my mother suffered a severe stroke and was hospitalized for 6 weeks. I had to pull out of the fight as I couldn’t mentally prepare at this point. I’m still waiting for the fight to be rescheduled.

What would you like to be remembered for at the end of your career?

An inspiration to others, someone who others call as their sporting hero.

Do you use any supplements such as protein shakes etc. If so which products do you use?

I have tried and tested a few but nothing I feel improves my performance.

I’ll admit to the odd Lucozade to pick me up when tired.

FITNESS REGIME 23

24 FITNESS REGIME

“Yes, I train hard and get in the ring but outside of that I am a pussycat.”

For the people who cannot afford the supplements, are there any specific meals or snacks you would advise that you feel are almost as beneficial as the shakes?

A healthy balanced diet! I always start my day with a good organic muesli to set me up for the day and wake up my metabolism. Don’t underestimate the power of water and hydration as when you feel tired is usually because you are dehydrated especially when training at a high intensity on a regular basis. Oh and the odd slice of soreen as a snack works wonders.

Before we leave, could you please give us details of your weekly prefight regime?

• Cardio – 3 times a week, interval run, hill sprints and distance run • Weights – once a week with my strength and conditioning coach • Legs - Heavy squats, over head squats and split squats in the first stage of fight training within the strength power stage with my sports and conditioning coach • Strength & Conditioning – Once a week with my coach, twice a week 6 weeks out from fight so once in the final explosive power stage of training • Fight Training – three times a week with 2 different coaches, one to focus on my boxing and the other to work on kicks whether it’s a kickboxing or a K1 fight. Sparring 2-3 times a week • Nutrition (Pre-fight & Post-fight) – good old fashioned healthy clean diet.

Lots of carbs and protein and good fats.

No alcohol or naughty treats 6 weeks before fight night. If I need to cut weight I reduce carb intake after lunchtime.

For any further information head to www.nataliebee.co.uk.

Sponsored by “Iron Fist” FITNESS REGIME 25

26 FITNESS REGIME

FITNESS REGIME 27

H

aving started in the small back rooms of the IFS Northern Ireland gym, Clan Wars MMA is fast becoming the leading mixed martial arts promotion in Ireland. Having secured both the ISKA UK Show of the year and Irish MMA show of the year 2011 and 2012 it’s safe to say Clan Wars have come a long way.

The Irish MMA show of the year award is voted for by the fans across the whole of Ireland and there is some very tough competition in the form of Celtic Gladiator and Cage Contender to name but a few. This also adds enormous prestige to the award, showing that fans will support the best promotion available.

The journey Clan Wars has undertaken has seen the promotion travel across venues in Northern Ireland including Sense night club Cookstown, the Armagh City Hotel, and the Tullyglass hotel in Ballymena showcasing one of the slickest MMA shows the UK and Ireland has to offer as well as giving

28 FITNESS REGIME

fighters a great opportunity to stay active and fight in one of the most professional environments in MMA. The next edition, Clan Wars XVI, is set to take place in Belfast’s famous Ulster Hall in front of a sell-out crowd with an absolutely stacked card containing some of Ireland’s most famous and favourite fighters.

The Clan Wars titles in both the professional and amateur divisions are fast becoming some of the most sought after belts in MMA in the UK and Ireland.

Clan Wars XVI will see four titles up for grabs with Joe Clark and Conor Dillon headlining the show and battling it out for the Clan Wars professional featherweight title. However, the fight the fans are really looking forward to will see Steven “Taz” McCombe defend his ISKA Irish bantamweight against Andy “Taz”Young. This is a great match up put together by Clan Wars which will have all fans of Irish MMA on the edge of their seats. The Clan Wars amateur welterweight title will also

be contested between Aaron Kennedy and Chris Boujard as well as an ISKA lightweight fight between Jonny O’Rigan and Marty Kelly. Other notable fighters on this stacked card include Connor “Da Crook” Cook and Alan “The Apprentice” Philpott, all of these top mixed martial artists have fought for some of the best promotions across Europe and will be showcasing their skills for the Clan Wars fans.

Television.

Clan Wars has capitalised on the rise of MMA. The production quality is such that it is broadcast across Europe and North America in the UK, Ireland, France, Germany, Portugal, Cyprus, Romania, Bulgaria and Slovakia.

Some of the channels which broadcast Clan Wars include Setanta Sports, one of Ireland’s premium sports broadcasters, Extreme Sports Channel, Active Channel and Premium Sports all available in the UK through cable television.

Fight Network broadcasts the show in Canada. The Fight Network is dedicated to combat sports and is available on the web.

All of the European broadcasters can be seen on the official Clan Wars website: http://clanwarspromotions.com/ tv-schedule/ Sponsorship.

Clan Wars can boast some brilliant local sponsors including nk.performance, Elite Security NI, Belfast’s Holiday Inn and www.ProductionIreland.com.

However, the most impressive sponsor has come recently with well-known MMA fight wear Bad Boy coming on board. The support Bad Boy have given Clan Wars is invaluable recently and really sets Clan Wars apart from its contemporaries.

Online: http://clanwarspromotions. com/ Facebook: https://www.facebook. com/CLANWARSMMA?fref=ts Twitter: @ClanWarsMMA

FITNESS REGIME 29

PROFILE OF CHAMPIONS Some of the best mixed martial artists in Ireland have graced the Clan Wars cage and collected ISKA and Clan Wars titles along the way.

30 FITNESS REGIME

Liam Shannon.

Liam Shannon recently returned from a long lay off to become the first Clan Wars middleweight champion. Liam is another veteran of Cage Warriors having suffered two losses at the hands of their welterweight champion Cathal Pendred. His professional record stands at 4-3-0 and stretches as far back as 2006.

Shannon is the head coach at Fight Academy Ireland and can boast a number of Clan Wars and ISKA champions under his tutelage including fan favourite Sean “Scare” Crowe, the amateur Clan Wars Light-Heavyweight champion, Pat “The Fury” McAlister the Clan Wars amateur lightweight champion, Decky “The Diamond” Dalton the ISKA pro featherweight champion and Joe “Kid Chaos” Clarke, the ISKA pro Northern Ireland featherweight champion.

Michael Doyle.

Michael holds the Clan Wars pro lightweight title, which he secured in 2012 with a victory over Dec “The Bandit” Larkin. Doyle was set to headline the last Clan Wars event but was forced to withdraw via injury.

Doyle holds a 6-3-0 record and has only been to a decision twice in his nine professional bouts, making him a very exciting prospect for the fans.

Merv “The Mad Man” Mulholland.

Merv currently holds the ISKA pro Irish welterweight belt and has a professional record of 10-5-0 and is currently plying his trade on Cage Warriors. The up and coming 22 year old has gained notoriety across the world with his recent performances and seems des-

tined for great things having made his reputation fighting for Clan Wars.

Steven “Taz” McCombe.

Steven is one of the most active fighters in Northern Ireland holding a mixed martial arts record of 17-20-1 and takes to the cage to defend his ISKA pro bantamweight title against Andy Young in what is sure to be a contender for fight of the night.

The bright lights of the Ulster Hall will be no problem for the man from Antrim having fought on some of Europe’s largest promotions including BAMMA, Cage Warriors and is of course no stranger to Clan Wars.

Chris “Menace” Stringer.

The Lisburn native relocated himself to the prestigious Kaobon gym in Liverpool and in turn was rewarded with the European ISKA pro lightweight belt under the Clan Wars banner. Anyone who follows Stringer on social networking sites will know he makes no secret of his desire to get back onto Clan Wars cards at any opportunity.

Paul McCarron.

Paul McCarron secured a decision victory over a tough Arun Radu to secure the Clan Wars amateur featherweight title during the promotions last outing in the Armagh City Hotel. This title shot came off the back of an impressive decision victory against tough striker Conor O’Kane.

Ross McCorriston, Ross holds the Clan Wars amateur bantamweight title which he secured in the headline fight of the Armagh fight card. A medical stoppage victory over

Milan Kovac left the fans satisfied and it is tough to find someone to take his title just yet.

McCorriston trains in the famous I.M.M.A gym under Rodney Moore and can count UFC fighter Norman Parke among his team mates meaning the sky is the limit for this young champion.

Dwayne Mallon.

Dwayne is the current ISKA Northern Ireland amateur middleweight champion. Dwayne has a record of 5-1-0 and also holds the Celtic Gladiator 84kg title.

Geoff Hall.

Geoff holds the ISKA amateur welterweight title and fought on the under card of Cage Warriors when UFC veteran Che Mills lost to Irish prospect Cathal Pendred. Geoff is a massive favourite among the Clan Wars and is noted for improving every time he enters the cage.

Stephen Owens.

Stephen is another young prospect from Northern who has made appearances on Cage Warriors across Europe.

Stephen currently holds the ISKA Irish amateur welterweight champion won under the Clan Wars banner.

Gerard Gilmore.

Gerard is the newest ISKA amateur champion among the Clan Wars contingent having secured the Northern Ireland featherweight title in a tough fight against Conor O’Kane. Gerard displayed good wrestling in the fight and is another prospect going forward.

FITNESS REGIME 31

32 FITNESS REGIME

FITNESS REGIME 33

Owner and coach Mark “Spenna” Spencer kindly took time out to show the Finess Regime team just what it takes to make it in the cage.

T

eam Fulinkazan was established in 2004 and is the most active and successful Mixed Martial Arts team in Bradford. We offer Mixed Martial Arts and Brazilian Jiu jitsu training by experienced coaches for fun, fitness and competition.

We started training at Planet Fitness once a week and now we have a full time academy in the Bradford Centre with a large matted area, showers, changing rooms, Cage Wall, Cage and strength and conditioning area.

Outline the Club’s range of services and facilities supporting the operation including the number of staff & members.

Our gym is purpose built Martial arts academy in Bradford city centre; our qualified staff are here to support and 34 FITNESS REGIME

PROFILE Name: James Doyle Date of Birth: 11-10-81 Lives: Beadford - Born in Leeds Height: 6ft 1” Weight: 77KG Record: W-L-D. 8-4-0 Sponsors: Caged Steel James Doyle putting MMA feature editor Lee through his paces!!

Summary of Fighting Styles: Striker Education: Leeds College of Building Employment: Self-employed personal trainer Have you got a personal story you wish to share with us that may be of inspiration to others?

“All I’d say is that MMA gets a bit of a bad name in the mainstream but martial arts can change people and turn lives around, I’ve seen it happen. I can honestly say martial arts has made me a better person and I’m not sure where I’d be without it. Some of the most enlightened and considerate people I know train in MMA. I’ve been lucky enough to have had some amazing coaches along the way and have made some great friends through MMA.” help you achieve your goals. Whether you are a professional fighter, beginner, wanting to learn how to defend yourself or just wanting to get fit and lose some weight, we have classes/programs to suit your needs.

We have the following classes available:Kick Boxing Brazilian Jiu Jitsu (BJJ) MMA (Cage Fighting) Children’s Martial Arts Submission and Freestyle Wrestling Circuit Training MMA Conditioning We run workshops/seminars on a monthly basis, we have 7 coaches on staff and now we have a weights and conditioning area.

Give details of the most significant developments that have taken place at the Club recently.

We have just moved into our new location on the 4th floor, we have increased our floor space by over 3000sqft, a larger matted area and gym area.

FITNESS REGIME 35

Mark “Spenna” Spencer shows us how it’s done.

Competition wise we have been pretty successful, we already have 4 British titles in the gym and we have just matched guys for another 2 for this year.

Describe the Club client base.

We are pretty blessed with such a diverse student base; we have kids starting at 6 all the way to people in their 50’s. We welcome any one in to the gym and want to help them achieve their goals.

What major trends have you noticed recently within MMA? The biggest trend is that people are starting MMA without any experience in another Martial arts, this is down to the big shows like UFC and BAMMA getting on to TV. 36 FITNESS REGIME

When I first started MMA it was like secret, no one knew what MMA was, after having a few fights I bumped into an old friend from school who asked me how my “Street Fighting” was going.

Now almost everyone has heard what MMA (Cage Fighting) is.

What are the key differentiators between your Club and the competition?

Probably my experience in MMA, I have been coaching/trained/fought in MMA for 13 years, I have trained in USA, Japan and fought in Europe.

I have also successfully coached a lot of people, from established pro fighters to people with no Martial arts experience.

What are the biggest challenges cur-

rently facing the Club?

Keeping all our fighters busy fighting, we have 20+ fighters and getting them fights can be a challenge with fighters dropping out or just not getting matched.

What are the main aims of the Club for the future, both in the long-term and the short-term?

At the moment my business partner and wife Marie are reviewing our goals, we have achieved so much over the last few years we want to keep the momentum going … so watch this space.

Please outline any projects you have on-going that you think is particularly valuable to the Club.

We are doing our first Kickboxing and MMA (Fulinkazan Fight System) Grading in August which I am really excited about, I am also planning on doing a lot more writing and video’s on MMA and BJJ. We are also looking at a couple of projects at the moment which are still in development, Marie is always keeping busy to help people and provide more opportunities for our students.

Do you have a Club motto, certain codes of practice?

Just have a good attitude, ego are to be left at the door.

Health and safety is also a key issue in any industry now, and continues to become more important, what do

you do to ensure the maximum safety of your employees and members?

It is a full contact sport so it is hard to negate all risk of injury, a lot of the time accidents/injuries happen because of people having a bad attitude.

We encourage people to help their team mates, have a good attitude and use control.

Combat Base.

AACC – UK Representatives MMA and Shooto under Coach Abe Ani who is based in Japan.

CSW – we are affiliated with Erik Paulson Combat Submission Wrestling in USA

Are you a member of any particular organisations?

We are associated to a couple of different groups:Combat Base is a group based across the UK and the USA, founded by Darren and Helen Currie who are both Black Belts.

All our BJJ grading is done through FITNESS REGIME 37

FIGHTER Fighter Name: Nam (The Vietnamese assassin) Hoang Date of Birth: 06/09/1981 Fights Out Of: Team Fulinkazan Lives: Leeds Height: 5, 7 Weight: 65kg Record: 3-1-0 Sponsors: The team is sponsored by Top Rank Sport Summary of Fighting Styles: Brazilian Jiu Jitsu/Submission Grappling/Boxing Education: High School drop out Employment: Part time stockroom Assistant.

38 FITNESS REGIME

What is an everyday fitness/training regime you put yourself through including times, exercises, training, diet?

Quick brief 11am jog 4 miles with sweat suit food rest food then head to the gym start training at 5 -9 then get home about 10ish more food then I late night 4 mile jog, 5 days a week if I’m preparing for a fight then I train 7 days a week , training wise we do a lot of hard sparring.

4 small meals a day salmon, chicken breast, eggs, cauliflower, tomatoes cucumber and sugar free jelly in-between this is when I’m cutting for a fight of course.

PROFILES Fighter Name: Kev (The Future) Mullen Date of Birth: 28/08/1993 Fights Out Of: Team Fulinkazan Lives: Bradford Height: 6, 2 Weight: 77kg Record: W- 11 L- 0 D-0 Sponsors: The team is sponsored by Top Rank Sport What is you routine when in fight camp?

5:30am 3-6 mile run 7:00am breakfast omeltte & fruit Water 10:30 protein shake 12:30pm lunch tuna salad & fruit Water 16:30 fruit & protein 18:00 boxing 19:00 mma technical 20:00 sparring 21:00 protein 22:30 home & sleep

Summary of Fighting Styles: All rounded mixed martial artist, just try to work as hard as possible in every area.

Education: St. Bedes Catholic Grammer School/ Bradford college Employment: Cedar Court Hotel Bradford

FITNESS REGIME 39

40 FITNESS REGIME

BAMMA BELLE GEORGIA GRAHAM: MY BODY BAMMA Belle Georgia Graham tells us how she uses fighter training to keep in shape.

Georgia is one of MMA’s favourite ring girls and will next be gracing the cage at BAMMA 13, at Birmingham’s NIA, live on 5* on 14th September. Tickets to the Birmingham NIA event are available from www.bamma.com.

My Fitness “My weekly fitness regime varies to how busy my schedule is. I occasionally work for my Dad on a country estate and it’s very active hard outdoor labour, pretty unusual for a petite model! Through the week If I’m not working for my Dad I get up early and have black coffee followed by 20-30 minutes intensive interval training on my cross trainer. I will follow up my cardio with sets of star-jumps, hill climbers, squats, ab work outs, including obliques and then I do combinations on my Bad Boy punch bag. I also visit the Berwick Fight Academy and train in Mixed Martial Arts. I aim to do about three sessions a week each lasting well over an hour. I’ve recently qualified as a fitness instructor and hope, when time permits, to qualify as a personal trainer.”

FITNESS REGIME 41

My Diet “For my diet I eat clean and healthy during the week and keep a track of my daily calorie intake. I’d recommend anyone serious about fitness and diet to keep a record of what they eat. I actually discovered that my protein intake was too low, something I would never have known without my diary! My favourite food currently is home-made sweet potato wedges. I make them practically every night and have them with either roast chicken or home-made burgers made from steak mince (without a bun or dressing).”I eat a lot of broccoli, asparagus, hard boiled eggs, porridge, raspberries and blueberries. My favourite is apples smeared with sugar free peanut butter. At the weekend I have one cheat day where anything goes! My cheats usually involve cheese and onion crisp or bacon sandwiches, maybe a take away, Cadbury’s chocolate and I also love chocolate croissants! I’ve cut dairy and wheat from my diet... apart from cheat days and if I do socialise at weekends I may have a small glass of rose/red wine or a cocktail.”

My Body “I’m naturally a petite girl at only 5’’ 3” and my dress size varies from 6-8 but I do have boobs and bum... I’m not a stick-thin model! I like the fact that I’m strong and toned but still have my curves! My problem area is my lower stomach, I do bloat easily and it can ruin my day but I just dress to accentuate my other areas!”

42 FITNESS REGIME

Typical Weekly Training Routine: Monday Tuesday Wednesday Thursday Friday Saturday Sunday

20-30 mins interval training

conditioning

MMA Training

20-30 mins interval training 20-30 mins interval training

conditioning conditioning

MMA Training

20-30 mins interval training

conditioning

MMA training

Current conditioning routine: star jumps, hill climbers, squats, ab work outs, punch bag combinations FITNESS REGIME 43

T A H W F O E D MA

S R E T T A M

DRUG TESTED All Kinetica products are screened and batch-tested within the framework of the World-Anti-Doping-Agency (WADA)

EXPERT DRIVEN Producing protein for over 35 years, we own the manufacturing facility and use only the best quality raw materials

NATURAL FLAVOURS We only use natural flavours to ensure Kinetica works hard and tastes great too

“Nutrition is as important as the hard yards you already do to achieve your goals. Optimising your preparation and recovery from training will help you achieve what matters to you�

Matt Lovell, International Sports Performance Nutritionist BA (Hons) Dip ION NTCC CNHC Registered mBANT

Give your body, and your sport, #WhatMatters For more information visit www.KineticaSports.com 44 FITNESS REGIME

FITNESS REGIME 45

E L I F O R P B U CL

can you handle the combat?

46 FITNESS REGIME

C

ombat Company opened in 2005 as a Kickboxing Academy (also teaching Kung Fu, Martial Gymnastics and Weapons), gradually adding Muay Thai, Boxing, Ju-Jitsu, Wrestling and MMA. Club manager David Jenkins outlines the Clubs range of services and facilities supporting the operation.

We have four full-time members of staff and a further eight coaches who are at the top of their respective specialist field. We have a full-time venue located atop Richmond Station, making us one of the most easily accessible gyms in London, and boast a boxing ring, grappling studio, striking studio, free-weights gym, showers and a dance studio.

Give details of the most significant developments that have taken place at the Club recently?

The most recent addition to the gym was our new 14ft boxing ring, which has transformed our Boxing, Kickboxing and MMA classes. We have also recently hired a new MMA coach specialising in stand-up (Jacek Toczydlowski) to compliment our grappling specialise (Ashleigh Grimshaw).

Describe the Club client base?

We teach everyone from four year old boys and girls (Lil’ Dragons) right the way up to World Champions and film stars.

What major trends have you noticed recently within MMA? MMA is slowly adopting more and more Freestyle Kickboxing (which as the Secretary for the British Kickboxing Council and a 2nd Degree Black Belt in Kickboxing, I’m very pleased to see). More and more kids are also interested in training, but as yet there are no competitions that allow juniors to take part, so their progression is slow as they are limited to competing in each style individually.

It’s something we make all our fighters do in any case, but they never get the chance to combine it all together. The BKC have been working on a solution to this, but it’s a long road.

What are the key differentiators be-

tween your Club and the competition?

A big difference is that we have created a balance of “fight club” and “casual club” where everyone trains together and gets equal treatment, but we are still able to maintain very high standards across the board – some of the best in the country in fact. We are also considerably cheaper than most other clubs around London that offer similar services, and even cheaper than some that offer less!

What are the biggest challenges currently facing the Club?

With so many members already on the books, and hundreds of prospective clients coming through the door each month, we’re looking to hire someone to help with administration, as well as get more actively involved in promoting the club and the benefits of training in general to the local media and to local schools and youth groups. There’s a lot we want to achieve and it’s difficult to keep on top of it all!

What are the main aims of the Club for the future, both in the long-term and the short-term?

As I said, our short-term aim is to find someone who can help us to achieve our long-term goals. We’re looking to expand into other areas and open up new clubs, we’re also creating a new inhouse tournament series (with a view to putting on fight nights) and we’re in the process of applying to become a delivery centre for the BKC’s Level 3 BTEC Advanced Diploma in Martial Arts Instruction and Club Coaching so that we can not only help produce some of the top Martial Arts talent in the country, but also do our bit to help improve the overall standards of coaching around the country.

themselves or their clubs.

Do you have a Club motto, certain codes of practice?

Our junior team’s motto is “Stronger Than Yesterday” - it’s not about getting things right first time, or reaching the top as quickly as possible, it’s about consistently improving. Also, not a code necessarily, but certainly something we aim to maintain, is the camaraderie between our fighters. No one fights with ego at the gym – everyone helps everyone else.

Health and safety is also a key issue in any industry now, and continues to become more important, what do you do to ensure the maximum safety of your employees and members?

The Combat Company is fully compliant with the Health & Safety standards laid down by the British Kickboxing Council – some of the most comprehensive standards across the sports industry here in the UK. Are you a member of any particular organisations?

We are members of the British Kickboxing Council, the home of the LucasElite, affiliated to the GBMAA (through their president and our Sifu, Master Curtis Page – Michael “Venom” Page’s father) and our head BJJ coach is also head of GFTeam Europe – Gabriel Rainho. We also work closely with the Twickenham Martial Arts College, which is run by the Combat Company owner’s brother. All of our professional fighters are signed to Colosseum MMA .

Please outline any projects you have on-going that you think is particularly valuable to the Club?

Well the delivery of the aforementioned course is definitely a big step forwards for Martial Arts and Combat Sports in London, especially MMA clubs, which currently have no means of certifying FITNESS REGIME 47

VS

FITNESS REGIME 48 FITNESS REGIME

Fighter Name: Nathan ‘Mr Bag & Tag’ Jones Date of Birth: 26/12/1986 Fights Out Of: Combat Company, Richmond Lives: Richmond Height: 6ft Weight: 77kg/ Welterweight Record: W-L-D PRO - MMA 2-1, K1 1-0 Sponsors: Battlegear Summary of Fighting Styles: Mixed Martial Arts (Bag&Tag) Education: MA Youth Work and Community Learning and Developement Employment: Targeted Youth Support Worker

FITNESS REGIME 49

I

t all began in November 2010. I was living by the YES philosophy (watch/ read the ‘Yes Man’), I had a friend that went for a free trial at Combat Company and asked if I wanted to come along... so naturally I said yes. I quite enjoyed the session except sharing others sweat and finding myself in rather intimate compromising positions - but nonetheless, I kept an open mind. When asked if I wanted to join... I said YES... When asked if I wanted to compete... I said YES... when asked if I wanted to fight...

I said WHEN!?!?

A full bio can be found on my website

give up. ‘If you are not supposed to win, then make sure you win everything’ I also look up to Mohammed Ali. In a nutshell I am moved by him voicing his views on the Vietnam War. America in the 1960’s was a tentative and uncertain time for black people. Despite risking everything, Ali kept his standpoint. His statements against the Vietnam War raised awareness and inspired others in their fight for equality and antiwar campaigns. I believe he was a social activist and a cultural icon. Not to mention his boxing achievements. Legend!

www.mrbagandtag.com

Which team are you training with in preparation for your next bout?

What’s your favourite strike/submission to use in any fight?

My money shot is my lead leg head kick and favourite submission is the arm bar. I like to BAG and TAG and use any move to get the job done.

Who is your biggest inspiration?

My mum first and foremost, she taught me to stand up to misfortune and to not 50 FITNESS REGIME

I have been preparing for my next fight for the Fury MMA Welterweight title on 14th September the same as everyone else... my opponent is in my way. So I will be bagging and tagging... I am trying out some new stuff and brought in some new blood to my camp - I will let you know the details in my next interview! My team including Chase ‘Illmatic’

Morton, Kieran ‘Lights Out’ Leinster, is rolling in deep. Coaching from the likes of Wez Lucas, Peter Simon, Moss Houdini, Marvin Francis, Gabriel Rainho, Pedro Garcia, Mike Uka, Ashleigh Grimshaw and Jacek Toczydlowski = bag and tag season. Uggghhhh!!

Do you like to stand with your opponents or take them to the ground?

I like to stand as the fight starts standing. I am fully prepared to go to ground if I need to follow up from my right. Or if my opponent is a striker then I will take it to the ground. But I am an all

rounder and I trained all disciplines at the same time so I will BAG and TAG on the ground or standing.

What does it mean (for you) to be a fighter?

To be a fighter is a way of life, from what you do, eat and think. I fight because I love to compete. I love the sport, I love the art and I love the way of life - I could not be happier (except for mak-

ing weight, road work, core work and shark tank sparring...). I thrive off being the underdog, I love proving people wrong, and I love representing my club and my family.

What separates you from every other fighter in your division?

I have a personality! I am developing BAG & TAG as a brand and also because I serve the community in the day and I train to fight bad guys at night.

If you could have one dream fight

with anyone, who would it be?

I would fight GSP (The current UFC Welterweight Champion); if not then it would be the bullies when I was a youth. Because when I left school, I promised myself that I would not be a victim again.

What would you say your biggest strengths are, and what’s the thing you need to work on the most?

FITNESS REGIME 51

My mind, it is tough juggling a lot of commitments. What with working, studying, training and being a family man. I love spending time with my son and niece. If you want to do it, then get on and do it. I do not have time for people that make excuses.

Can you briefly explain your day to day Diet?

When I am preparing for a fight I have porridge for breakfast, nuts for a snack, a salad and fruit for lunch, and soup and a yogurt for dinner - you get used to it.

ing and fights i.e. Brands?

For my walk out I wear Battle gear shorts and my Bag & Tag t-shirt What supplements do you use on a daily basis?

I take a multivitamin and 2 protein shakes a day. One for breakfast and one after training.

What kind of equipment do you use for training?

I do a lot of body weight exercises and use my team mates to practice drills and sparring. I have a box, gum shield, 16oz boxing gloves, 6oz MMA gloves, head gear, shin pads and a gi.

What Clothing do you wear for train52 FITNESS REGIME

Are there any sponsors or suppliers you would like to give a special mention to?

Like always I want to thank everyone on and off the mats. Everyone at my Combat Company family, as well as GFTeam and Colosseum Sports. I want to thank my friends, family, coaches, sparring partners and to all of my supporters. I want to make a special thanks to everyone (too many names to mention) that has accepted me for being me, believed in me and helped me get to the next step in my life - That is Mr Bag &Tag and Nathan Jones. Also a thanks and a shout out to Battlegear for pro-

viding me with my fight shorts www. battlegearbjj.com. Feel free to follow me: da1nath1 on Facebook, Instagram and Twitter. And check out my website www.mrbagandtag.com - where you can get a Bag &Tag t-shirt!!

Have you got a personal story you wish to share with us that may be of inspiration to others?

MMA has given me a second chance in life... I used to live life and not appreciate my body (as they say - old enough to know better, young enough to not give a damn). Now I eat healthy, exercise regularly and care about what I breathe in! A real turning point for me came in 2009 - where I suffered from bilateral pulmonary embolism (blood clots in both lungs). I permanently damaged 4% of my lungs and my future was in jeopardy. My health became my priority over ‘good times’ - this is where I reassessed my life and used self help ethos’

such as the law of attraction, to get my life back. MMA was the answer... I LOVED IT; I became quicker and stronger and since then have overcome many obstacles. Really a new me...

Please talk me through an everyday fitness/training regime you put yourself through including times, exercises, training, diet?

I train 5 days a week - 2-3 hours a day. I tend to spread my training evenly over the days and the disciplines. Depending on what I am competing in or fighting against will depend on what I focus on. In preparation for this fight I have visited Legacy BJJ and Legion Wrestling.

During my boot camp, I will include 3 days a week road and core work in the mornings.

FITNESS REGIME 53

54 FITNESS REGIME

DIVING FOR SUCCESS PROFILE Name: Tonia Couch Date Of Birth: 20th May 1989 Born: Plymouth Height: 1.58m Weight: 58kg Team/Club: Plymouth Diving Club Coach: Andy Banks

FITNESS REGIME 55

How did it feel to walk out in front of a home crowd at the 2012 London Olympics?

It felt so amazing; I walked on to see my family cheering me on! Words can’t explain how awesome that felt.

I just loved it!

When you are training for an event like the Olympics or World Championships etc., what is your daily routine?

In the morning I do an hour and a half gym, which includes conditioning, stretching, and some gymnas-

tics on the floor, and then I will do an hour of diving. When I have finished I go home and have lunch and chill.

Then in the afternoon I will go back to training ad do an hour of weights, then an hour of diving. It’s a hard day!

I train 6 days a week and Sunday off.

What do you like to do after a competition?

After a competition I will have a day off to relax and have a sports massage so i’m ready to get back in the game to train hard for the next competition What made you get into sport and who were your role models?

When I was younger I could never keep still so my mum and dad asked me if I wanted to do gymnastics. I loved it and I was a gymnast for 3 years till I was 10 years old. I broke and dislocated my elbow at gymnas56 FITNESS REGIME

tics so I wanted to change my sport and diving was similar. I just loved it and I won my first competition after 6 weeks.

I was very please and shocked. I never really hard role models but If I had to pick one it would have to be a diver who was an Olympic gold medallist in Sydney 2000. She was an American diver who was a lot older than me but always spoke to me and helped me compete when I was the new kid on the block. I thought that was so sweet of her and she didn’t have to help me, she was American and I was British. She’s Laura Wilkinson.

Are there any particular Sponsors or Suppliers that you would like to give special mention to?

I had the most amazing year in 2012 with ocean BMW Plymouth. I had 2 amazing soft top cars! They helped me so much. Now i’m supported by ocean MINI Plymouth who have also really helped me out this year. I’m very grateful so thank you. I don’t have any other sponsorships which is a shame as I would love one.

Have the best time and enjoy every minute of what you do and you will achieve your goals. Work hard and everyone will be so proud.

Is there any advice you could give to aspiring athletes throughout Britain?

FITNESS REGIME 57

LOCKING HORNS E H T H WIT

“VIKINGS”

58 FITNESS REGIME

Fitness Regime magazine talks to Clive Brewer the head of strength and conditioning at Widnes Vikings, about how he whips the players into shape using Suspension training systems: Versatile postural training for all levels of player.

W

hat kind of gym work do the players do, do they work as a group or is it individually?

They do work in groups, the groups are then split so we have one group of lads in the gym and another doing skills. So the groups are allocated according to what the coaches want to do in the skill sessions. Basically we have 29 players in our first team squad and each player has an individual program, so it doesn’t matter which players are there at a certain time because they all do the gym work together but they are following their own program that we have set out for them. Their own exercise and their own weight loads for example and everything is tailored to their individual needs but they do the work while part of a larger group.

Does the different position they have on the pitch alter their workouts in the gym?

Not really, when I write the programs

I have to bear in mind the equipment utilisation and can I have this person working on this the same time as some other program is going on. So the programs will be individual to a player as I may have a 110 kilo prop that’s 34 years old and a 98 kilo prop who is 20 years old that they may play in the same position but they have got different training histories, different training needs and different injury profiles etc but what I have in mind when I train a player is what does that player need in order to do his job for the coaches. I don’t say that he is a prop so he has to do this and he as a second row needs to do that.

I work really closely with the medical staff as well so we sit and look at each player’s injury profile. Andy McDonough is our Head of Sports Medicine so we look at what is going to benefit this player in both preventing injuries and also helping them recover from any injuries and underlying problems they may have. As well as obviously

the performance side of the game so it really is a joint effort from all the backroom staff and every player has got a completely individualised program in terms of the exercises they do, the sets they do, the number of reps they do and the weight they lift so two players may have the same exercises but with a different load at the bar.

This all depends on how big and how strong they are, so for example 50% of our squad will do an incline bench press, 20% of the squad do a flat bench press and we have 2 players in the squad because of shoulder problems that do a decline bench press so it really goes down to a great level of detail. One of the player that is doing the decline press may be trying to gain some size and strength and work a higher number of repetitions and another may just be working on power so will do a lower number of reps but at a higher weight or do a lower weight and just move the bar faster. Literally every work out I will FITNESS REGIME 59

say ‘what’s the objective for this player for this workout’ and then I will make an individual plan from there.

What are the facilities like at Widnes?

We have a state of the art bespoke training facility here, when Widnes got the Super League license and Denis Betts was appointed Head Coach he brought me in as the conditioner and between us we built the performance centre. We worked with York Fitness and they basically sponsored the gym so we came in and took all the old equipment out and then redesigned it to fit the space that we have and the needs of our players. This is nothing like a commercial member’s gym it is a very heavy duty environment that has a lot of weight a lot of bars and a lot of space so we don’t have many traditional machines that you would see down the local gym.

We also have a great relationship with one of our key sponsors who are FK Pro who design specialist suspension training equipment which is invaluable to what we do and is also something that is brilliant for the public as it can travel around with you in a kit bag to be used in a garage a hotel room etc.. and it’s really easy to use and our guys use it for at least 15 minutes every day during our warm up and for posture control exercises so it’s a really important piece of kit.

We actually have the interns from the club run a ‘bootcamp’ in the mornings at our facility were people can come in 60 FITNESS REGIME

between 7 and 8 am and use our stuff and we will run them through drills.

You’ll test players and keep track of where you want them to be in regards of body fat and such, how often does this happen?

In terms of body fat, I work with a consultant nutritionist who is external to me and the club who does all the body fat testing. What I have found previously is, as I have been a national level coach in rugby league and other sports, is when you go around visiting clubs and getting conditioners in and they look at player fat profiles then the players never seem to get fatter. As I will have a vested interest in going to a coach and saying this player has lost fat or this player has done this as it would reflect well on me so I want someone independent coming in and saying this so once a month we test the players in terms of their body fat, they are weighed every day as that is a good indicator as to other things such as are they hydrated correctly and we use these as a guide to discuss with the players what their lifestyles are like, their eating habits for example and we can set them targets for weight or body fat which is where the two come together.

But we get people in to do this so it’s an extra check not just on the players but also of the programs I am running.

What about other testing for players in terms of fitness and health?

We test the players at the start of the season and then maybe once in the middle of the season and then again at the end to give them a goal for what we would like them to be at for when they come back. But the thing about it is that testing gets in the way of training, so if i am doing my job properly with all the monitoring we do with GPS systems which we track the players with every training session and in every game so we monitor everything so if I am doing my job right I can always tell the coach how fit, how strong, how fast a player is, what their endurance is like at any time he can just come up to me and talk about a player and I can tell him right there and then up to the minute.

So the testing for me is never irrelevant but the biggest impact it has for me is getting all the players together to put them through the test in front of each other to get maximum effort as it’s a much more useful tool in terms of player motivation as it is in a tracking sense.

How is modern technology benefitting you with programs like this?

Things like GPS tracking and heart rate monitors, which are live and instantaneous so I could tell you exactly what a players heart rate is in response to a specific training exercise we have put them through gives me the ability to track a player so much better. We used to look at players and say yes he looks to be putting in maximum effort but now I can accurately measure the work they are doing and their bodies response to that work and get all the data live.

So for me that’s more advantageous than doing a test on a regular basis.

But where testing has its value is the team work and team building aspects so that when the lads line up together in a defensive line and have someone charging at them in the 78th minute of the game they want to know what the person next to them is capable of doing and they want to know that person will give maximum effort and that’s what the traditional fitness testing gives us.

Fitness plays a massive part to most sports but we also want to talk about the diets that the players have?

We have a fantastic relationship with

USN (Ultimate Sports Nutrition) they are our major performance partners so the arrangement we have with them is they provide our players with a bespoke package for training preparation supplements, recovery supplements and also pre game, in game and post game supplementation as well and that is bespoke to the individual player. We then prepare the drinks as I feel that is the best way to take in the supplements so our staff prepare these for each player before and after training and throughout the match day. And the product that they get, provided by USN, will be for them to help gain weight, maintain weight or lose weight and whether they want things like a caffeine stimulant or not whether they prefer electrolyte drinks or not and enables us to tailor the supplementation to the player on an individual basis which is really important to us and the player.

We also have an expert nutritionist, Ed Tooley, and he understands the training process but he is there to work on diet and nutrition and for me it’s better to have someone on the staff, who is there specifically to look after that side, but our main rules for the players are, eat natural foods avoid processed foods which we call clean eating. Ed is great at advising the players which foods to eat and when as certain fruits for example are good to eat after training as they provide certain benefits. What he is also very good at is tailoring a diet to the player so we are not getting them to eat foods that they don’t like as they won’t stick to that so he can advise the guys trying to gain weight what to have how to prepare it and how often they need to eat and for those wanting to lose body fat he can have a similar conversation with them.

PROFILE NAME: Clive Brewer POSITION: Head of strength & conditioning ACHIEVEMENTS: A Director of the British Strength & Conditioning Association and in charge of Sport Scotland’s Athlete Development Programme, Clive is registered as a British Olympic Association strength & Conditioning specialist & BASES (British Association of Sport & Exercise Sciences) sports scientist, and has worked with International performers from a diverse range of sports including rugby, tennis and

bobsleigh.

Currently Clive is the Head of Human Performance for English Rugby League and has been the contracted strength and conditioning specialist at Widnes Vikings since October 2011. Just to add another string to bow, Clive is a widely published author of the bestseller ‘Strength and Conditioning for Sport: A Practical Guide for Coaches’.

Do the younger players at the club have the same routines as the first team or are they adapted to suit their need?

They are not the same as the lads in our academy are not full time but we are moving towards a situation where they will be more so and the head of youth is driving that but at the moment they are in two or three nights a week. So the FITNESS REGIME 61

62 FITNESS REGIME

FITNESS REGIME 63

training schedule example

ethos of the conditioning programs we have for them come down from the first team so it’s the assistant staff of mine that run them so the programs are of a similar nature but for the under 16s the programs are more based on movement and techniques so a lot of running and jumping and getting them into the basics of lifting. Then the under 19s the aim is to get them a lot stronger and more technically proficient so that they can filter straight into the first team when they are ready and called upon. And we have had a few young lads come through who are now in the first team and doing really well and some that are coming into it now so are gaining experience training with the first team and because of the program that we have had them doing before they are able to fit in to the system well as they are used to the techniques and that is all from the

weight training example

64 FITNESS REGIME

philosophy we have from the club.

How do you find the players of tomorrow, do you scout at schools and local clubs?

Widnes has a scouting network that goes on, we have a system led by Phil Finney, the head of youth. He has staff with him that deliver the under 19’s and the scholarship program for the under 16s and even below that there is a feeder program that has lads starting at the club from age 14 and that is based upon a relationship we have with community clubs.

We are very proud of this and that is where our ‘scouting’ network comes in. We are also very keen to get our first team players to go out into the community, whether that be schools or clubs and get involved with them because it is something that is really important to us, as they not only put bums on seats on match days and we want to reward them for that but even more importantly these could be the players of the future. We have 5 or 6 guys in the first team squad who are local Widnes lads who have come through the clubs development system which is absolutely brilliant as we are only in our second year back at Super League level and it’s a real endorsement of the effort that we have put in and the systems we have in place.

You guys must be proud that you have this community feel at the club?

For us it’s really important that players come in, whoever they are, and do things the Widnes way and that is something that we are trying to develop in terms of our way of doing things. And the ethos that is driven by the head coach is that we want guys that buy in to that way of thinking and if they don’t fit that way of thinking then nobody is bigger than the club.

It’s the way you need to be in a performance environment and we have a really close knit integrated performance staff, a very open minded and forward thinking head coach and he

mini workout

puts the vision in place and trusts in his staff to deliver their expertise to put that vision into action. And the players buy into that because they know that we will look after them and everything we do is in their best

interest both short term and long term and ultimately they are the guys who put their bodies on the line every weekend and they have to be central to that process.

FITNESS REGIME 65

WIN

A SUSPENSION TRAINING KIT

The FKPro is a two strap suspended bodyweight system and an exercise philosophy developed by world leading Physiotherapists, Coaches and Athletes.

It’s all about using your bodyweight to perform a range of exercises whilst partially supported by the FKPro which is fixed above your head. It’s functional training at its best - ideal for improving your body for everyday living or turning in the performance of your life Basically what we’re talking about is using your body and your own bodyweight with exercises designed to translate directly to ‘real life’ activities - sporting or everyday movement. We put a lot of effort into the science of training so all you have to do is train and reap the benefits of using FKPro.

HOW TO ENTER 66 FITNESS REGIME

Follow us on Twitter to be in with a chance to win and one lucky winner will be chosen at random on the 1st October 2013.

FITNESS REGIME 67

“You cannot soar with eagles if you hang with Turkeys”

68 FITNESS REGIME

INTRODUCING

RIC MOYLAN

Performance coach to elite athletes across the UK . Strength, Conditioning and Performance coach for Team Hatton, as well as specialising in body transformations to members of the public. Ric Moylan is a mentor to the trainers of the future!!

With this in mind Fitness Regime set Ric a brief of putting together a programme for a budding young rugby player needing to size up to the Super League.

Training Training, particularly for sport of any kind can often be very complex. It can however also be very simple.

In any instance, be it training for general weight loss, or a specific sport my clear belief is that ‘A goal without a plan is just a wish’. In order for a Rugby player to gain muscle by January, a time frame is given, a plan must be created and then this plan has to be executed. In ALL cases, the key to this plan is simplicity.

Research has clearly shown there to be a direct relationship between keeping things simple, and the success you will have. Too many people try to “run before they can walk” using fancy fashionable exercises, without mastering the basics, and this is a big mistake.

Whilst the goal of the professional Rugby player is to increase his actual body weight, the strength and conditioning, or performance coach has to read between the lines and assess the real need for the athlete in question.

In most cases, the actual need for the athlete is for an increase in strength.

99% of training protocols are designed with strength gains in mind. With increases in strength, most young athletes will also see an increase in actual body weight.

My personal research and experience within strength training has been that the more brutal these protocols are the better!! Hard work is the key and I believe that without hard work in your training, (and your life) you will struggle to achieve anything. I have always followed the mantra that “To make an omelette, you have to break eggs” This has always served me well however it is ABSOLUTELY CRITICAL that this style of training (or any training for that matter) be done under the watchful eye of a qualified trainer or coach.

Types of Strength Training Bompa (2005) gave what he called his ‘6 basic laws’ of what is needed for a strength training programme to be complete.

1. Develop Joint flexibility 2.Develop ligament and Tendon Strength 3.Core Strength 4.Stabilizers 5.Train movements not individual muscles 6.Focus on what is necessary not what is new.

Conventional Strength Training The staple lifts that have to be included in your training are the Back Squat and the Deadlift. Using barbells, and (within the realms of safety) lifting as heavy as

you can for between 1 – 3 repetitions.

This can be progressed to more advanced techniques such as The Clean, The Snatch and The Clean and Jerk.

The Rugby player needs to vary his volume and intensity, as well as the training outcomes required (such as Speed Strength, Strength Endurance etc.) depending on whether he is in a pre season phase, or during the actual playing season.

Alternative Strength methods Strongman Described by a leading figure in the fitness industry as “The King for developing strength”, strongman training utilizes the lifting of Atlas Stones, Sand bags, barrels, logs and pushing cars etc. rather than conventional lifting with barbells and dumbells.

Bodyweight I’m a fan of bodyweight training and it certainly has its place within the mix.

However for a conditioned or elite athlete, used alone you will struggle to see any noticeable change in your strength or size.

Kettlebells A bit like marmite some people love, and some people hate these babies.

I personally am a fan. Kettlebells are good fun, provide variety, and will challenge your body across a different range of motion than it is used to.

FITNESS REGIME 69

70 FITNESS REGIME

However, like bodyweight training, Kettlebells are a useful addition, and cannot be used as the mainstay of your strength program.

Suspended Body Weight I am a HUGE fan of SBW training for a number of reasons. The number one reason is that when used correctly, (slow and controlled instead of explosive), and at the start of your training session SBW training is a fantastic activator of your muscles, tendons and ligaments, which will lead to increased performance in your training session, which then leads to a much higher likelihood of you achieving your goals.

A MUST TO BE INCLUDED: Is Stability training. The actual fact is that we are firing our “stabilizer” muscles, tendons and ligaments pretty much every minute of the day. However targeted exercise of these areas is known to yield greater strength gains.

A well known training guru coined the phrase “You can’t fire a canon from a canoe” I believe this to be very true. Every good house is built on a strong foundation and it has to be this way within your body. An athlete who wants to kick a football, a fighter who throws a knockout punch, or a mother carrying her child to bed all require a strong foundation in which to perform. A strong stable base gives the individual the tools not only for increased performance, and therefore better results, but also assists massively in the prevention of injury.

Remember, you cannot achieve your results, whether it is sporting performance or any other, if you are being treated on the injury table.

I do not believe that all stability training should be done on a swiss ball (in case you were wondering!). If this is the case in your training programme then you should consult a good quality coach to make some changes.

Ric Moylan belief is that “To increase stability, create instability”.

Good quality Stability training is an insurance policy for your body, and should always be included in your training protocol.

Nutrition and Lifestyle Adequate and appropriate nutritional intake is essential for any form of gains to take place.

In order to successfully improve ourselves physically and mentally we have to address our health as a priority.

When we address our health first, we create a fully functioning and responsive body, from there everything else will follow and fall into place much quicker and easier.

To achieve the nutrition and fitness goals we set ourselves, and then to go on to surpass them, we have to play to Mother Nature’s rules. If we don’t we will pay the price and it is usually a high price to pay.

There should be no cutting corners, no short-cuts, no fad-diets, no avoiding eating. Doing so can lead to damaged metabolism, increased fat gain (even more than when you started out to improve), nutrition deficiencies, illness, wrecked hormonal balance, increased stress and even depression!

We want 2 outcomes, to lose unwanted body fat, whilst improving the physical attributes we are capable of.

For us to do this we need to provide our bodies with the correct amount of nutrition for us to be able to thrive, whilst also knowing what to avoid and what is harmful to us and our progress.

We need to be able to make the correct food choices every day. Thinking and acting this way is what it takes to be a successful athlete, it’s what takes a weekend warrior far beyond their expectations and it’s what can take an average Joe into an awesome Joe. Take care of your health first and foremost and everything else will follow.

This rule applies to all.

From that point, the nutritional intake for a Rugby Player, known as the ‘macronutrients” have to take into ac-

count the frequency of training sessions, training volume and training type, the time of the training session, as well as the time of the next session!

Easy calculations are: Protein – 2/2.5 grams per kg bodyweight daily Carbohydrate – 6/10 grams per kg bodyweight daily Fat – 1/1.5 grams per kg bodyweight daily.

WHAT IS REQUIRED OF YOU? There is no magic bullet. You need to put some work in, some hard work in fact. Nothing comes easy. You are required to take responsibility for your own life, progress and success. If you struggle with this, then you need to find a mechanism to be able to do this, and fast.

SLEEP, REST AND RELAXATION One of the most under utilised and underestimated tools for increased health and performance is sleep, rest and relaxation. Sleep is your recovery from exercise and where your muscle adaptations and growth take place.

Failure to get enough sleep means we create a build-up of stress and fatigue, leading to poor mood and increased levels of cortisol, the stress hormone that encourages your body to breakdown it’s muscle, and store fat.

LAST BUT NOT LEAST! My absolute biggest belief is that the environment you are in, and the people you surround yourself with have the biggest effect on your mindset, and therefore the results you achieve. As the saying goes, (which I heard from a fellow professional who I have huge respect for) “You cannot soar with eagles if you hang with Turkeys” Pick your environment, and the people within it very carefully. Make your environment an area for winners and do not allow yourself to be immersed in negativity.

FITNESS REGIME 71

BULL YOURSELF UP WITH Bradford Bulls are a professional Rugby League club in Bradford, West Yorkshire, who play in the Super League. They have won the Challenge Cup five times, been league champions six times and World club challenge winners three times. Bradford has played its home games at Odsal stadium since 1934, we went there to talk with Tom Clough Head of Performance and Dan Ramsden Head Physio about the fitness regime of the players, and this is what he told us..

72 FITNESS REGIME

Are players assigned to groups when doing gym work, or do they work individually?

All three. Pre season we assign individual programmes as our sole focus is on player development (Fitness, strength, power, hypertrophy, body composition etc). In season they may be grouped depending on physical needs but as players tend to differ as to what injuries occur then they will be given individual programmes or modified versions of the main squad.

How do you keep progress of player’s performances and development?

We have set benchmarks for main lifts which we work on in pre season and various fitness tests which are easier to track in season e.g. Yo Yo. In particular we look at strength score relative to the individual so it is worked out in relation to their body weight.

We can then ensure that individually they match up. Speed is an important marker as generally a successful program should see scores improve (strength and power) and it can also indicate fatigue.

We test power output through a squat jump every morning as well as wellness scores to monitor fatigue in players. Sometimes we have to modify the training that’s planned if players are too tired or vice versa we can go harder.

What do the players fitness tests consist of, and how often must they complete these?

Speed 10m, 40m Strength – Military Press, Squat, Rack Pull, Chin, BB Bulgarian Split Squat.

Power – Long/ Vertical Jump, Hang Clean Strength testing is done 3 x pre-season and 2 x in season (mid and end) Do you have specialist training methods for each player with a different position?

No, mainly due to man power in coaching and the ability of the lifters although we do modify certain things like speed and obviously things like hypertrophy are dependent and FITNESS REGIME 73

positional needs. Often we want the players to have good qualities across the board so unless they are exceptional at a lift or certain strength they still have to work on it.

Specialist training usually occurs in those players 19 and under and 19-21 as they are still developing so needs differ.

How often would you assess and change each players training regime?

Pre-season we tend to work in 4 week cycles so 3 loading 1 de-load, in season it depends on fixtures but in the main 3 week cycles 2 load 1 de load.

Could you give a sample program of a typical week’s fitness training regime?

Pre Season Monday – Aerobic Grids 3 x 5-10 minutes Tuesday – Small sided con games 3 x 8 minutes + rugby Wednesday – Swimming / Water polo x 1 hour Thursday – Repeat shuttle with floor work 3 x 4 minutes + Rugby Friday – Repeat Speed Saturday – Hills 10 x 130m timed sprints.

Obviously the volume changes every week depending on the stage of pre season Could you give us a general idea and a few examples of a typical week’s skill/ team training?

Players will usually spend 30 minutes indoors working on basic skills, catching, passing, hand-eye co-ordination or defensive work on the mats. Outside the players will spend anywhere from 45 min to 1 ½ on the field doing a mixture of defensive work or ball work.

What would be a general meal plan for the week leading up to a game? Also any general nutritional tips?

The focus is primarily on recovery. Post workout recovery shakes provided by Kinetica our nutrition sponsors and players making healthy choices. We have a nutritionist David Dunne who works with the players 1-2-1 every 2 weeks. We focus on healthy recipes feeding the body clean food hitting macronutrient and micronutrient targets.

74 FITNESS REGIME

Generally if players eat clean everything else falls into place. Player’s frequent places like Nandos and Costa Coffee socially so we give them menu choices to fit whatever target they are working towards, hypertrophy.

Post gym we use Whey Protein, Lean Gain and or Oat Gain for the hard gainers.

Pre workout we use a mix of aminos.

Match Days we use Energy Gels and half time and substitutes.

How often do your players use supplements such as recovery/protein shakes?

Which Brand and types do they use?

We use Kinetica Sports. Post field work/ conditioning we use 100% Recovery.

Please can you provide us with an example of a drill, which can be easily done without expensive equipment for the following – • Cardio – Malcolms, start on the

half way line run forward 10m chest on the floor run back 20m chest to the floor then back to the half way line chest to floor, that’s 1 x do 5 in a row. Rest 1 minute and do as many sets as your body can handle!

• Weights – DB Squat to Press 3 x 10 for a total body exercise • Legs – Deadlift ensure correct posture and technique, try 3 x 5 (low reps to keep quality high) • Strength & Conditioning – Jumping (Squat Jump), Throwing(MB Slam), Pushing (Push Ups), Pulling (Pull Ups) How does your local youth set up work,

for example do you have scouts at local games or is it down to requesting trials?

Scouts are always out watching games most weekends, Players generally get invited to trial with the scholarship or academy teams. From then on it’s down to them as to whether they can make the grade, develop and earn a contract either part time or eventually with the first team.

Do you use the same training regimes

for the youth team, so they would break straight into the senior team with an idea of the setup?

We use similar methods the main difference is that youth players develop basic skills and movements in the gym, from there we progressively load; everyone develops at a different rate so we adjust to accommodate that.

FITNESS REGIME 75

anytime E R E H ANYW Anytime Leisure represents over 20 years of providing the best sports and fitness equipment to homes, universities, schools, local authorities, leisure trusts and professional and amateur clubs and teams. So Fitness Regime set them a challenge of creating a home gym small enough to fit into a spare bedroom.

“There are many different combinations of cardio equipment one could have in a home gym and each combination has its merits.

This example involves a Concept 2 Rower and Spin bike. Both of these pieces of equipment allow a variety of different training sessions and enable you to push the intensity of your sessions without any impact forces pounding your joints. In addition, the combination of using both upper and lower body musculature allows you to condition the largest muscles to burn fat and improve your cardiovascular fitness.�

76 FITNESS REGIME

Cardiovascular

Strength Strength is straight forward and therefore having the ability to load your body through the major movement patterns (push, pull and squat) also doesn’t have to be complicated. A solid power rack with chinning handles and safety bars, plus Olympic bar and weight plates takes care of the major muscles groups, throw in some dumbbells to ďŹ ll in the gaps and you are on your way to a stronger body.

FITNESS REGIME 77

HOME GYM Improved strength, cardiovascular endurance, balance and proprioception... if having the ability to address all these qualities is what you are after in your quest for ďŹ tness then the crosstrainer home gym will be perfect for you. Another positive is this doesn’t require a plethora of equipment or a lot of space; a good spinning bike, TRX straps, dynamic strength apparatus (Kettlebells), suspension bars and your body weight provides everything you need.

So whatever your training or performance goals are you can attack it from all angles.

78 FITNESS REGIME

Cross Trainer

Functional training has swiftly become a very popular and accessible means to get your body in great shape. Its ease of access and low cost means it is also a very viable way of turning a spare room into your very own training zone.

The mix of suspension training (TRX), power bags, Kettlebells, BOSU, and punch bags allows you to constantly vary the speed, resistance and angle of movement to illicit a training effect which has a real transfer to both sports or any daily challenge you will face. The almost limitless variety means you can constantly challenge yourself to push the limits of your ďŹ tness.

Functional

SET UP http://www.anytimeleisure.co.uk FITNESS REGIME 79

08 FITNESS REGIME 80 FITNESS REGIME

PR NAME: BRETT MORSE

OF I

D.O.B: FEBRUARY 1989

LE

BORN/LIVES: CARDIFF EVENT: Athletics – Discus Thrower

“

The more flexible you are the bigger and stronger you can get.

”

FITNESS REGIME 81

W

ith the 2012 Olympics in London now over, Fitness Regime caught up with Brett to get an insight into his life and career.

Q1. Please could you run us through a typical day including times, eg waking up, training, meals, supplements and sleep?

I will normally wake up at 7.30am and make breakfast instantly so will be eating just before 8.00am and that will be 3 whole eggs and 3 egg whites, natural yogurt and a banana. I do not train until 10.30 but I need to eat a couple of hours before I do session 1 of the day as this is where I do all my running and throwing so I do not want to eat too close to the session. This session will normally take around 2 hours and I will eat lunch at 1oclock which consists of either chicken or fish with 200g rice and mixed vegetables. I will then go home and relax for a few hours as session 2 starts at 5.30 which is a weightlifting 82 FITNESS REGIME

session. At around 4 o’clock I will have a small snack usually 2 wheat free rice cakes with 2 tablespoons natural peanut butter and 1 medium banana, and at 5 I will drink my pre training shake consisting of BCAA and Sci-MX X-plode pre workout supplement. At this time of year my lifting sessions take between 45-60 minutes as emphasis is on being fast and powerful rather than pushing the body to get bigger and stronger.

At 7 I will then take my post training shake consisting of 30g protein, 60g carbohydrates and 5g Creatine and then travel home and eat dinner around 8.30.

I will then have some cottage cheese as it allows my body to feed on slow release protein throughout the night and go to bed around 11.00pm. I also drink water constantly throughout the

day as it is extremely important to stay hydrated to allow your body and mind to function efficiently throughout the day no matter what your goal.

Q2. When did you first realise that your chosen sport was the discus throw, and what were your reasons?

I think I first realised that I was going to be good at throwing the discus when I was 17 when I first represented Great Britain after only 1 winter of seriously training. I made the European final where I came 9th and realised if I worked hard and focussed fully on the event I could one day make major senior finals and win medals.

Q3. How much does it mean for yourself to be competing at your level?

I feel very honoured to be one of only a select number of people in history to compete at a home Olympic Games.

I am happy with everything I have achieved to date but now need to push on and towards the next Olympics in 2016 and put myself within medal contention. I know this is possible with the correct team around me as I will be at the peak age for a discus thrower in 2016 being 27 years old.

Q4. What is the biggest throw you have ever achieved in training and competition level?

My personal best to date is 66.06 which was set in Sweden but my favourite throw or the throw that has meant the most to me is the 62.28 throw I did in the world championships qualifying which took me to the final. Being only 22 at the time it was a huge achievement for me to make a senior World final in an event historically dominated by athletes in their late 20’s early 30’s. My biggest training throw measured is 65.26 but I never throw flat out in training and just concentrate on the technical aspect of the event.

Q5. Please tell us about any titles won or any proud personal achievements?

My two proudest moments to date are competing at a home Olympics which is a once in a lifetime opportunity and making the world final in 2011. I was also ranked in the world’s top 2 for 2 consecutive years as an Under 23 athlete (2010 and 2011) and have won multiple British titles.

FITNESS REGIME 83

Q6. Who is your sporting hero, and how much did they inspire you?

Growing up I was a huge football fan and support Manchester United so my hero was Ryan Giggs, being from Cardiff too and being one of the best footballers on the planet was inspirational to me. When I started throwing I then looked up to Gerd Kanter who is 2008 Olympic champion as he is a great competitor, has an unbelievable work ethic and is extremely successful , In 2012 I worked with him and his coach and it was an honour to work with him and see what it takes to be one of the greatest athletes of all time.

Q7. What are your individual strengths that have got you to where you are today?

I believe that my strengths are that I never give up; every time I get knocked back I come back stronger. Also I have a great work ethic and I believe 100% that if I continue to work hard and learn I can become a future Olympic champion. I think if you believe something enough it can become a reality if you’re willing to make it happen and if you don’t believe then it just will not happen. When it comes to throwing I am very fast and have a 6 foot 8 arm span 84 FITNESS REGIME

even though i’m only 6 foot 2 ½ tall so these help me a lot.

Q8. What would you like to be remembered for at the end of your career?

When I finish my career I want aspiring athletes to look up to me and use me as a positive role model. I also want to be remembered as someone who gave 100% and fully reached their potential.

Q9. Do you choose your own Discus, footwear etc? If so what brands & type do you use?

I have always used my own discus to compete and it normally depends on the wind conditions to what discus I would use. If it is a strong head wind I would use a high spin discus which has more weight in the rim of the discus and use the Denfi spacetravller. If it is a tailwind I use a low spin discus which has the weight mainly in the centre of the discus rather than the rim and use the UCS Orange Flyer. When the wind conditions are still I normally use a medium moment discus where the weight is equally spread and I use the Black Denfi. When it comes to specific throwing shoes I have always used Adidas shoes as they are my personal kit supplier.

Here is a sample of one of my lifting sessions throughout the winter: Deadlift: 5 sets of 6 reps- 210-240kg Full back squat: 5 sets with: 170kg x10, 180kg x 8, 190kg x 6, 180kg x 8, 170kg x 10 Walking lunges: 3 sets of 8 on each leg with 80kg Quad extensions: 3 sets of 12 reps Stiff leg deadlifts: 3 sets of 12 reps Q10. Do you use any supplements such as protein shakes etc. If so which products do you use?

I do use supplements but not as much as used to. I use all Sci-MX nutrition supplements; they are a very good supplement company who I have been contracted to since 2011. I use whey protein and a slow release protein.

Also depending on what training phase I am in also use BCAA, Creatine, X-Plode, ZMA and glutamine. I have also used shred X fat strippers but that was because in 2010 I was carrying too much body weight and it was slowing me down.

Q11. For the people who cannot afford the supplements, are there any specific meals and snacks you would advise that you feel are almost as beneficial?

Since February of this year I was diagnosed with a bowel condition which I suffered with a lot through 2012 so I only take supplements after big training sessions as I am only now able to eat a select number of foods. I have quite a few intolerances so It has been tough getting the calories in I need to recover without the supplements but it just means you have to be even more dedicated and disciplined with your diet. As discus uses mainly fast twitch muscle fibres which use glycogen as fuel it is important to keep fuelled around training sessions with carbohydrates and to recover from hard sessions you need to get enough protein in too. So basically Carbohydrates around training sessions and a good amount of protein in all meals

throughout the day.

Q12. Have you any sponsors/suppliers that you would especially like to mention in your article?

I would like to thank Sci-MX nutrition, Adidas, stadia sports, GDM hosting and SHS scaffolding for helping me throughout my career. Without the help from these huge companies what I have achieved so far in my career wouldn’t have been possible and what I will go on to achieve in the future just wouldn’t be able to happen.

Q13. Can you give me an example daily gym session that you personally class as incredibly high intensity but very beneficial: Right now my gym sessions are of high intensity but are light weights so my body isn’t to beaten up afterwards. In the winter I work extremely hard on building strength and muscle and these sessions leave me with a lot of muscle soreness. I will then do an abdominal circuit using weights after this then spend 20 minutes stretching. Stretching is important for me because it is important to be big and strong but it is also important to be flexible. Also the more flexible you are the bigger and stronger you can get.

Q14. Could you please give me details of your weekly pre competition regime for the following catergories: Do you see this to be a little less intense as to avoid injury or fatigue?

For the week leading up to a competition I do not push my body as hard as in the winter as I need to make sure I am recovered and fresh to compete. I can still work my upper body hard in the gym but all the speed comes from the legs so I back off on that and just make sure the weights are light and fast. Just to make sure my body is fast I will do short sprint work from 20-40 metres, my nutrition stays similar to the rest of the training programme; I will eat a little more saturated fat the night before a competition as it helps to raise natural testosterone levels.

FITNESS REGIME 85

86 FITNESS REGIME

AN INTERVIEW WITH

JOANNA ROWSELL OLYMPIC GOLD MEDALIST Joanna Rowsell MBE is a cyclist on the Great Britain Cycling Team who competes on track and road. She first came to national prominence as a winner of junior national competitions in 2005/2006, while her biggest successes to date are the gold medals won in the women’s team pursuit at the 2008, 2009, 2012 World Championships and the London 2012 Olympics.

You are an Olympic Gold medallist so first and foremost, how did it feel to win the Gold Medal in relation to all your other achievements?

Winning Olympic Gold definitely topped everything I have won before.

Becoming World Champion for the first time was very special as there was no

expectation whereas there was an element of pressure to win Olympic Gold as we were the favourites. However I was determined not to simply feel “relieved” as some athletes describe if we won and I enjoyed every second of it! The crowd were amazing and the public response in the weeks after the Games

was incredible. I spent the whole build up to the Olympics with coaches telling me it was “just another race” so I didn’t get too nervous or overawed by the experience, but afterwards I realised how massive the event was and there are so many people that don’t usually follow sport but do watch the Olympics.

FITNESS REGIME 87

Please could you take us through a typical week’s fitness regime when you are training for an event like the Olympics or World Championships etc?

I normally train 6 days a week in phases of 3-5 weeks. When preparing for a major event on the track 4 days a week will consist of 2 training sessions per day, and the other 2 days will just be one session out on the road. When I train twice per day the morning session will usually be on the road and then an afternoon session on the track doing race specific intervals. Sunday is usually my day off. I will always have a recovery shake after training. I use CNP products and they have a variety of different shakes with different amounts of protein and carbohydrate in depending on what session I have done. I always have a good breakfast such as porridge or Weetabix along with a smoothie or some fruit juice and maybe some eggs. Lunch is usually a hot meal such as a jacket potato and then some good quality carbs and protein for dinner such as spaghetti Bolognese with plenty of veg. Whilst diet is very important I always allow myself to have

88 FITNESS REGIME

treats such as chocolate. I believe it is better to treat yourself rather than ban yourself from treats and then end up binge eating.

Supplements are becoming more and more important. Do you use them and if so is there a certain brand that you would choose over others?

I use supplements from CNP as they batch test all of their products to ensure no contamination. This is extremely important as an athlete to be able to trust what you are taking. I use their multi vitamins and their fish oils every day.

I am aware that you have suffered from Alopecia since you were 10 years old. Has this been difficult to deal with through your career?

I think cycling has always been good for me and provides a focus. I wake up every morning dreaming of being Olympic Champion rather than feeling sorry for myself. I don’t think it has been too difficult to deal with. I used to be very shy meeting new people but I was always shy as a child even before I developed alopecia. I have always

been very determined and believed it shouldn’t hold me back. If anything I am helping to raise awareness of the condition by competing internationally and it is always lovely to receive messages from other people with alopecia saying I have inspired them. The most difficult thing to deal with for me was actually media attention in the build up to the Games. It was all very positive but I wasn’t used to being in the spotlight and I had to say no to a lot of requests so that I could focus on my training during that crucial phase.

You are obviously a Role Model for a lot of the British Public wanting to get into cycling. What equipment do you use when it comes to cycling and what brands would you recommend i.e. Clothing, protective equipment, bike etc?

When choosing a bike it is important to think about what you will be using it for – off road, commuting or racing.

The best thing to do is go down to a local bike shop where you will be able to try different bikes and they will be able to recommend what is best.

Choosing a good saddle is incredibly important and personally I always go for comfort over style. Padded shorts are also a must when cycling for a decent amount of time.

Using clipless pedals will benefit your cycling greatly but these can be daunting for beginners. When I used my first set of clipless pedals I had to practise on the grass in the garden before venturing out on the road. But there are a lot of advantages and they allow you to put out a lot more power as your feet are held in the right place on the pedal and you can pull up as well as push down. I use Speedplay pedals as they allow a big degree of float (sideways movement) which can help prevent knee problems.

I would highly recommend cycling with lights on your bike whenever it is dark or bad weather. I keep lights on my bike all the time just in case. I use USE-Exposure lights which are easy to take on and off with elastic straps and have rechargeable batteries which I usually charge once a week.

What made you get into cycling and who were your role models?

FITNESS REGIME 89

90 FITNESS REGIME

I got into cycling purely by chance when British Cycling sent talent scouts out to schools looking for future potential Olympians. I went to the first round of testing as it was a nice sunny day and I have always been quite competitive so I liked the idea of racing around the school field. I was told my times were good so I was invited back for further testing.

After 3 rounds of testing I was identified as having raw talent and invited onto a youth talent programme. I wasn’t into cycling at all previously so watched the Athens Olympics with great interest and particularly enjoyed the track cycling.

I was inspired by Bradley Wiggins who won 3 medals and I was determined to become a track rider. A year later I won my first National Title on the track and the following year I went to the Junior World Championships. After leaving school having completed my A Levels in 2007 I moved to Manchester to be a full time cyclist with Lottery funding.

for those specific training sessions in the summer.

Is there any advice you could give to aspiring athletes throughout Britain?

The most important thing is to enjoy your sport. I would also say don’t take it too seriously too young. Certainly in terms of cycling I would say up until you are 16 just enjoy riding your bike.

It is so easy to burn out if you work too hard too young.

Recovery is just as important as training – you only get better when you rest and let your muscles repair, so never underestimate the importance of recovery!

Are there any particular Sponsors or Suppliers that you would like to give special mention to?

I have already mentioned CNP sports nutrition a couple of times; I really wouldn’t be without their products for pre, during and post training! They do a great range of energy gels and bars which are easy to eat on the bike and they do a variety of protein products for recovery shakes after training which is very important.

I have also been training on a Wattbike since last winter. This is a very sophisticated type of exercise bike and allows me to complete specific training sessions at home rather than going out on the road when the weather is bad or if I want to do a very hard session which may not be safe to do out on open roads with traffic such as interval training. The Wattbike measures power output and also pedalling technique to ensure I pedal smoothly and evenly with both legs. It was great over the winter whenever we had snow and also

FITNESS REGIME 91

SUPPLEMENTS AND YOUR

Written by Chandra Shah, Pharmacist, Homeopath, Nutrition & Health Care Advisor.

92 FITNESS REGIME

O

ur body is the finest piece of machinery. Some of us pay more attention to our cars than to our bodies! If we look after our body, it will serve us well for many years.

Ask yourself, If I don’t look after my body, where else am I going to live?

Many of our readers will be interested in being fit… and have that super attractive body.

That’s how it should be. When we look good, we feel good about ourselves.

But, if we look good and if we feel well and healthy, it takes our Health & Wellbeing to another level.

We need to understand that being fit does not always mean we are healthy.

Young athletes and sports people have hit the headlines - despite being fit, their health has let them down.

Optimal Nutrition is important for everyone, especially for athletic, sporty and active individuals. The body is subjected to higher levels of activity and performance, which increases the need for a more perfect balance and a plentiful supply of nutrients.

Where should this added nutrition come from - foods or a nutritional supplement? The athletic, sporty and fitness training individuals may need more calories - thus they eat more food, which will provide more nutrients for the body. Often the tendency is to choose foods that are a little lower on the quality scale just to get the calories they need. Another problem is that no matter how well we eat, none of us are perfect, nor are the foods we eat today.

Thus, many active people and people in general are interested in using supplements to their diet for added protection. And that’s great, as it means we are taking an active interest in looking after health & wellbeing. Remember the old saying - Prevention is better than cure. Stop the body from degenerating and it will keep you happy and healthy for a long time.

But we must understand that pills can never be a substitute for foods!!

Whole foods are KEY. These have the highest levels of vitamins, minerals, fibre, enzymes, and phytonutrients.

They also contain unknown ingredients with benefits which are yet to be identified. We also need calories, carbohydrates, proteins and fats. All of these must come from foods in their most natural, unprocessed state as possible.

So number one: get the most nutrients you can from eating good food!!.

In the modern world and environment, we ALL need to give serious thought - To Supplement or Not to Supplement? If you are more active due to athletic, sports, training, bodybuilding, then this is absolutely an important consideration, in order to reach Optimal Nutrition for peak performance and health.

Supplementation becomes important for a variety of reasons. Despite eating a healthy diet, our bodies are not perfect (nobody is perfect, eh?) we may not get what is best for us EVERY DAY. Even if we eat high quality foods, we may not get the VARIETY OF FOODS we need.

And if we were perfect and ate all the right foods, the nutrition that should be in the foods MAY NOT ALL BE THERE, for various reasons: growing techniques, depleted soils, transportation losses, or storage, cooking & preparation losses.

Genetic engineering of foods may also put into question nutrient content.

Even if we have improved our diet, to achieve the highest level of nutrition possible, all of us and especially the more active need to supplement our diet, to achieve optimal nutrition, for health or performance.

als from food sources they don’t come packaged in isolation. They work in synergy and only micro quantities are generally required for the body to function optimally.

Supplementing with vitamins and minerals, rather than getting from whole foods can be tricky because their balance in foods is virtually impossible to duplicate and they may need to interact with unknown factors to achieve maximum results.

Thankfully, modern technology has allowed nutritional breakthrough, by providing us WHOLEFOOD based supplements. They give us vitamins, minerals, enzymes, fibres, and phytonutrients - fuelling our body for health and vitality.

If you are going to supplement, do some research. Don’t just put anything into the finest piece of machinery you possess - your body!

Ask for the evidence. Is the supplement WHOLEFOOD based? Is there Clinical research for that product itself? Is the research Gold Standard, Third party, Double Blind, Randomised, Crossover?

Was ‘blood testing’ for antioxidant changes carried out? Are the results of the studies reproducible?

Are the results/studies peer reviewed and published in peer reviewed professional journals?

Making the right choice of supplements may mean you have to do some research. But it will be worth it, because you are worth it, and so is your body.

Your body will say A BIG THANK YOU!

So how do we bridge the gap? What are the best supplements? Manmade, single, isolated vitamin and mineral supplements are not the answer. Most do not get absorbed into the body and most of the studies show that they may do no good, or more harm, especially if taken in high doses. There are dozens of mineral interactions in the body, so that if you add one mineral it can throw off the absorption of another mineral.

It could either enhance it or make it difficult to absorb the other mineral, depending on the amount.

When we get our vitamins and miner-

For Supplements & Products that Chandra Shah Endorses, click here......

FITNESS REGIME 93

SMOOTHLY DOES IT What Juicing Can Do for You

I

t seems like everywhere you turn, another juice bar or smoothie stand is opening up shop. But the juicing and smoothies craze is definitely more than a fad, and you don’t have to pay someone else to make your drinks for you — with very little equipment and time, you can make your own juices and smoothies at home.

Juices are bursting with pure nutrients that bypass your digestive organs and go right to your bloodstream and your cells to start repairing and healing. They’re high in antioxidants that scour your insides to find and destroy free radicals, those destructive molecules that weaken your immune system and set you up for disease. In fact, juices can do the following for you: Reduce the risk of modern diseases such as cancer, obesity, heart disease, stroke, arthritis, asthma, macular degeneration, and diverticulosis: Antioxidants found mostly in vibrantly colored red, purple, and orange fruits and vegetables reduce cell damage and, thus, prevent aging and disease.

Build a stronger immune system by protecting the cells and helping to build white blood cells.

Improve memory: A general decline in mental performance is caused most often by free radical damage. Juicing with

94 FITNESS REGIME

fruits and vegetables that are high in antioxidants (such as pomegranates, black plums, blueberries, cabbage, and cauliflower) protects all the body’s cells, including the brain, from the ravishing effects of the unstable oxidizing free radicals.

Increase energy: When you drink pure raw fruit or vegetable juice, no digestive process has to take place because the nutrients and water have already been extracted from the carbohydrate and fiber. So, the energy that would have gone into breaking down the food goes to repairing and protecting cells.

Improve sex drive: Raw foods, especially vegetables, contribute to hormone health and a healthy libido.

Cleanse and detox: Fruit juice for cleansing and vegetable juice for fueling and restoring are the best possible drinks for flushing and repairing cells, organs, and systems.

Lose weight: Fruit and vegetable juices are virtually fat free, and juice from vegetables is low in sugar. Drink them on a regular basis and two things happen: You start to lose your appetite for high-fat, high-calorie junk foods, and you start to feel better, with more energy to get up and get active.

Fitness Regime has put together 5 nutritious juice and smoothie recipes for pre and post workouts.

Rehydration crusher

2 Mugs diced watermelon 4 crushed ice cubes Place ingredients into blender and blend until smooth.

Workout recovery juice

¼ small cucumber 1 stick celery 2 apples Ice Juice ingredients and pour over ice.

Athlete’s Tonic

2 apples 1 stick celery 1 banana 3 pitted dates ½ teaspoon manuka honey Ice Juice apples and celery, pour into blender and blend with rest of ingredients.

Power House Protein smoothie

4 almonds 4 brazil nuts 2 pitted dates 2 bananas 1 small handful sesame seeds 1 handful blueberries 300g live yoghurt ¼ teaspoon vanilla essence 8 ice cubes Place ingredients in blender and whizz until smooth.

5 A Day smoothie

2 apples ¼ pineapples 1 inch courgette ½ avocado 1 stick celery 1 inch cucumber 1 lime Juice apples, pineapple, celery and courgette, place in blender with rest of ingredients and blend until smooth.

FITNESS REGIME 95

40

08 FITNESS REGIME 96 FITNESS REGIME

DAYS & 40 NIGHTS

British double leg amputee and Paralympic Gold medallist, Richard Whitehead, is running a marathon a day this summer from John O’Groats to Land’s End, championed by Virgin Media, in order to raise money for Sarcoma UK and Scope. Fitness Regime magazine caught up with Richard between training to find out his regime secrets.

FITNESS REGIME 97

Y

ou won an Olympic Gold medal at the London 2012 Paralympics so first and foremost, how did it feel to win the Gold Medal in relation to all your other achievements?

Competing at the London 2012 Games was a dream come true. I originally wanted to complete the in marathon event; however there was no category for leg amputees.

I was also refused permission by the IPC to complete against upper body amputees. Instead of giving up, I decided to turn my efforts to the sprinting events on the track.

I won gold in the 200m T42 event and even smashed the world record with a time of 24.38 seconds. It is the highlight of my career so far.

You will be running a marathon a day over 40 days. Please could you take us through a typical week Fitness Regime leading up to this incredible event?

Every day is different. In general, every week I do three track days, three gym sessions and seven long distance runs. The longest of which is around three hours long. What I do in the gym sessions depends if I have a sprint or a marathon coming up. So it really varies.

My diet also varies depending on my schedule – although as I train so much I’m lucky that I can eat as much of it as I like. So for long distances running I eat a lot of pasta.

Hot or cold – it doesn’t matter. So ravioli, meatballs and spaghetti are all on the menu. I also pack in a lot of meat and fish.

When I’m sprinting I eat salads and a lot of fruit. I like to mix my salads up, so beetroot, olives chicken, fruit all get a look in.

You will be running the 40 day marathon to raise money for Sarcoma UK and Scope Is it these charities that have motivated you to do it?

I am the official patron of Sarcoma UK. I have always been a long term supporter of the charity after a close friend and mentor of mine, Simon 98 FITNESS REGIME

Mellows, sadly died of sarcoma. Simon has been a constant inspiration to me during my sporting career. I wanted to raise the profile of the charity by completing this challenge and show the general public that you can achieve your dreams despite the challenges you may face.

Scope exists to make this country a better place for disabled people and their families. It is a charity that has always been close to my heart. I will be running to raise money for a range of services, raising awareness of the issues that disabled people face and influencing change across society.

Supplements are becoming more and more important. Do you use them and if so is there a certain brand that you would choose over others?

I don’t use a certain brand – I make my own protein shakes, that way I know exactly what’s in them and can make

them a bit varied. I also take supplements like Vitamin D, as well as fruit and veg supplements.

As you are a congenital double amputee. Has this been difficult to deal with through your career and how did you overcome it?

I was born a congenital above the knee double amputee. My parents saw sport as a means of integrating me into mainstream society and showing that being born without legs didn’t diminish me as a human being. I have always had a very natural athleticism and found that I had a talent for many different sports including swimming, ice sledge hockey and gymnastics. My parents took me to gymnastic classes to try and strengthen my muscles. I quickly began to learn how I could overcome the disadvantages that come with using prosthetics legs. Before turning to running, I found that I excelled in the swimming pool.

Even without lower legs, I found that I was extremely strong and soon became the best swimmer in my class at school.

I took to running slightly later on in life and found that I had a particular talent for running. I applied my determination and natural athleticism to long distance running.

I was inspired as a youngster by a Canadian athlete called Terry Fox. Terry became a single leg amputee after a battle with osteosarcoma – a type of bone cancer. After losing his limb Terry attempted to run from East to West of Canada. His strength and determination showed that with a big heart and the will to succeed you can overcome barriers put in front of you. So at the start of 2004 I entered the New York Marathon which would take place 11 months later. When I entered I had no running experience and had not even run one mile! The rest is history.

I am currently the world record holder

FITNESS REGIME 99

for leg amputees in both the half and Olympic marathon distances. I am also the first ever leg amputee to complete the marathon in under 3 hours.

You are obviously a Role Model for a lot of the British Public wanting to get into athletics. What advice would you give to an aspiring athlete?

What my life has been about is accepting who you are and making the most of it. I have always been a determined person and wanted to reach the highest level in my sport. If you put your mind to something you can achieve anything.

I am living proof that having a disability shouldn’t stop you from achieving your goals. I’m a strong believer in living a life without limits, what your life has to be about is accomplishing who you are and making the most of it. Once you’ve done that, you can push the barriers as far as they’ll go.

Are there any particular Sponsors or Suppliers that you would like to give special mention to? i.e. clothing, blades etc?

It’s great to have the support of a major brand like Virgin Media for the Richard Whitehead Runs Britain event, who already work with two of the world’s fastest runners - given that I can sprint like Usain and do the longer distances like Mo, I’d like to think of myself as a natural fit.

The relationship itself came about when a deaf member of Virgin Media staff suggested working with a paralympic hero during a workshop looking at making their broadband, phone and TV services more accessible to customers with all types of disabilities.

I’m hoping to have lots of Virgin Media members of staff running alongside me offering support and encouragement.

I’ll also be visiting Virgin Media offices and stores across the UK to help boost our fundraising efforts and to work with them to try and raise the most we can for Scope. Technology and the internet are great levellers for people with all kinds of disabilities so I’m also working with Virgin Media to support their work in making their technology accessible to as many people as possible.

100 FITNESS REGIME

I have had a long relationship with Össur, dating back to the first pair of running prostheses they provided me with just days before my debut marathon in New York 2004.

They have continued to support me through my long distance road racing and at the London 2012 Paralympics providing me with prosthetic equipment.

Please could you tell us a bit about your career including high points and low points?

I have had a very varied sporting career. I started off by swimming and then moved into sledge hockey.

Finally, I found that I had a real talent for long distance running. I have completed for Team GB for a number of years now in the marathon event.

During the London 2012 Paralympics I turned my attention to track sprinting and managed to win gold!

Tell us about your next challenge?

This summer I will be running a marathon a day from John O’Groats to Land’s Event, supported by Virgin Media, to raise significant funds for Sarcoma UK and Scope charities. The run will last approximately 40 days.

You can sign up to run with me for part of the run or make a donation to help me reach my fundraising target of £1million by going to www.richardwhiteheadrunsbritain.com FITNESS REGIME 101

102 FITNESS REGIME

DONT SWEAT THE TECHNIQUE -

RUNNING P

erhaps one of the most simple and effective ways to get fit (or fitter) is to run. It’s a skill that humans have had since the Stone Age, running for their life from a sabre tooth tiger or to catch their next meal, our ancestors learned that placing one foot in front of the other in a repetitive manner as quickly as possible gave them the ability to move across our earth and get from one place to another in a more efficient manner. Nowadays running is seen more as a necessity, when trying to catch a bus or as a method to improve your health, but just lacing up a pair of trainers and pounding the streets mile after mile can ultimately do more harm than good as technique is vital to prevent injuries as well as create an efficient and effective running style. With this in mind we are going to look at what makes good technique, and perhaps most importantly safe technique. Not one technique will suit every-one; you only have to watch the marathon to work that one out.

Start slow. You will want to run fast right from the get go, but resist the urge, a sensible starting pace will allow your body to warm up and become mobile which is important to reduce the risk of injury and for you to understand just what is going on with your body. When running your limbs (legs and arms) will play a huge part in projecting your body across whichever surface you choose to train on. The bit that your limbs attach to

(your core) needs to form a super strong base for the arms and legs to move off of so try throughout your run, or at certain times to brace your abdominals. Breathe in through the nose and out through the mouth and when breathing in take a split second to concentrate on pushing the abdominals out and hold them for a second before exhaling.

The body should stay upright and facing forward at all time. We know it’s tempting to start to look around at the scenery but try to avoid it as it takes your mind off the job at hand.

Keep the chest elevated (that means up) as this will help to maintain good posture throughout.

Your head should be fixed firm on top of your neck. Again, putting that head on a swivel (looking around) will take your focus off the road ahead. To reinforce this fix the eyes onto a point in the distance slightly lower than the natural horizon.

Relax the face and muscles in the neck area, particularly the jaw. This doesn’t mean by talking! In fact in means quite the opposite.

Keep the shoulders depressed (no, not that sort of depressed) and retracted. This simply means squeeze the shoulder blades together and try to pull then down away from the ears at the same time.

Keep the arms bent at the elbow to around 90-degrees. This means that when the arm travels back through

the hip the elbow stays bent, if you feel yourself starting to straighten the arm make that conscious effort to keep the bend and reinstall good technique.

Continuing the relaxed attitude, keep the hands relaxed, creating even a small amount of tension in the hands soon spreads to the rest of the body and before you know it you’re like a coiled spring of tension.

Drive forward by pushing off your back leg, in particular the ball and toes of the back foot. You should really be able to feel the force of the push off which is then propelling you forward. You wont do this on every stride so consciously make a commitment now to thinking about it every 30 seconds or so throughout the run.

When it looks good, it looks REALLY good.

You will know if you have got it all right, you will look relaxed in your whole body, the impact will be light and the transition of the legs will almost create a cyclic motion that can be repeated over and over again. Be the envy of the gym, running club or your neighborhood and have the best running technique going.

Column by Life Fitness’s Global Master Trainer, Matt Ford. http://www.lifefitness.co.uk FITNESS REGIME 103

104 FITNESS REGIME

ROVERS shift it up a gear

Chris Neville head of sports science at Blackburn Rovers explains how he keeps the team at the peak of their fitness.

Are players assigned to groups when doing gym work, or do they work individually?

They are assigned to groups based on the competency. This is agreed from our pre and in-season screening which is carried out by both Strength and Conditioning and Medical teams. We also have divisional groups i.e. GK’s and pre training activation groups based on individual requirements.

How do you keep progress of player’s performances and development?

Regular screening and testing. We use various tests and assessments to

gauge how our players are progressing and use GPS and Heart rate analysis to determine the effectiveness of each pitch training session. We also ask them their opinions in the form of subjective analysis.

What do the players fitness tests consist of, and how often must they complete these?

There are a variety of components making up an individual player. The important components will vary depending on the player and their positional requirements. Central midfielders require the ability to maintain a high level of

repeated short sprints, an attacking full back the ability to recover from a 50-70m sprint quickly. On the whole we’ll use a number of tests to ascertain aerobic performance and the ability to produce repeated powerful exertions.

These are two main components in modern football.

Do you have specialist training methods for each player with a different position? Please give us examples of this.

The obvious position for specialist conditioning is Goalkeepers. We have a totally different programme for the

FITNESS REGIME 105

GK’s compared with outfield players.

We concentrate on single leg activities combining the upper body and using medicine balls and footballs to add specificity. They will progress from strength training with a stability focus to Strength development and then Power production. Our programmes run over 4-5 weeks progressive blocks, so changing the emphasis keeps the stimulus changing. I’ve been lucky over the years as the GK’s generally like the gym work, so there’s lots of banter flying around.

How often would you assess and change each players training regime?

As above, our programmes change every 4-5 weeks although we also use some subjective analysis to gauge competency levels. If we think a player is not ready to progress to the next level, they will stay on the lower level until they are ready. It keeps it individualized, which is important.

Could you give a sample program of a typical week’s fitness training 106 FITNESS REGIME

regime?

A typical week for us if we have no midweek game is: Monday will be an extended recovery day for those that played on Saturday and field training for those that didn’t.

We will precede field work with pre training activation exercises. We also use our GPS and Heart rate analysis to provide a target for coaches which is communicated during their session planning. Following field training, some players will have prescribed gym based sessions, before lunch.

Tuesday is a physical day with all players participating. The work requirements are higher than any other day, so there will be more emphasis on physical work.

This is usually carried out with the ball in football based drills and small sided games, although the players will carry out some running if target distances / intensities are not met during the session. Following field work, there will be a gym based session.

Wednesday is a rest or recovery day. A recovery day will include light exercise

on the bike, foam rolling, stretching and we are lucky at Blackburn to have our own pool at the training ground.

Thursday is similar in planning to Tuesday although reduced in intensity and distances as the players are tapered towards the Saturday match. Gym sessions follow field work, although this is usually upper body and torso based to allow their legs to remain fresh for Saturday.

Friday is a shorter day with low level intensity. Usually a tactical day dedicated towards preparation for the match on Saturday.

Could you give us a general idea and a few examples of a typical week’s skill/team training?

Team training usually gets more focused towards our game on Saturday.

Therefore Monday and Tuesday have more a skill and physical focus, whereas Thursday and Friday are more geared towards tactical team preparation. Our coaches work closely with our Analysis team who will provide information on our opposition, so that can be considered when working on team training.

What would be a general meal plan for the week leading up to a game?

Also any general nutritional tips?

There is a focus on nutrition and hydration strategies throughout the week, whether the emphasis is on recovery from a match on Saturday, or recovery from field and gym based sessions, to preparation for the upcoming match.

We are lucky to have really good chefs at the training ground that provide breakfast consisting of protein and carbohydrate based options. In addition, they will provide lunch which includes carbohydrate, protein, mixed vegetable and salad options. When we travel to away games we send menu’s to the hotel, so our meals are high in the relevant macro nutrients allowing the players to prepare well for the match.

We also carry out hydration tests on the players to ensure they are adequately hydrated leading into training and matches. Poor nutrition and hydration can lead to performance decrements and possibly injury, so we try to educate the players in the correct strategies and latest techniques.

How often do your players use

FITNESS REGIME 107

supplements such as recovery/protein shakes? Which Brand and types do they use?

We encourage the players to drink a hydration drink with water during training, particularly heavy or hot sessions.

In addition we will provide a mixed carbohydrate / protein recovery drink post field training and a protein shake mix after gym based strength sessions.

We’re fortunate at Blackburn to be well supported by CNP professional, Pro Athlete Supplementation, High Five and Science in Sport.

Please can you provide us with an example of a drill, which can be easily done without expensive equipment for the following – Cardio Football is an intermittent sport meaning that the game is played utilizing both the aerobic and anaerobic energy systems. To challenge both systems, try running with the ball for 2 minutes at around 75% pace, then jog slowly for 1-2 minutes. Repeat x 2. Then run from the edge of the 18yrd box to the half way line, back to the 18yrd box and back to the half way line. Do this as quickly as possible, rest for 1 minute and repeat x 3. Progressively add sets as your fitness improves.

Weights For upper body strength try to use dumbells as opposed to barbells as most football movements are not symmetrical. Use body weight exercises and start with basic controlled movements. Once competent in the movement, increase resistance to increase strength, then add some explosive movements to increase power. An example would be a single leg balance on a balance trainer, progressing to split squat, progressing further to a single leg bound.

Legs We use exercises like back and front squats, deadlifts, Romanian split squats, single leg squats. Don’t forget the posterior chain with Nordic hamstring drops and RDL’s. Maybe combine movements such as kettlebell snatch.

108 FITNESS REGIME

Strength & Conditioning Injury prevention is important in modern football as players become fitter, stronger and faster. Try adding some exercises like front and side planks, glute bridge and lying clams to activate the glute muscles. Add some core ball exercises combined with other body weight facilities like the TRX and BOSU ball.

Ball/handling Skills If you have a partner, add a ball into exercises i.e. balance on one leg while your partner serves a ball for you to volley.

This will challenge your balance whilst adding a bit of fun. Try sitting on a core ball with your feet up, throwing a ball or med ball to your partner. Goalkeepers can add catches and medicine balls in goalkeeping related movements.

Do you use the same training regimes for the youth team, so they would break straight into the senior team with an idea of the setup?

We have a regular meeting with our academy Strength and Conditioning and Medical team to discuss progress within both the Senior Training Center and Academy at Blackburn. We try to ensure that players that are promoted from the academy to the reserves and then the first team are taught and educated in the same way.

FITNESS REGIME 109

Five reasons why people fear exercise... and what to do about it.

S

ome people seem to really hate exercise. They understand the benefits, but never give it a go.

It’s easy to dismiss these people as lazy or weak, but that doesn’t solve the problem. Instead, we can recognise why they find exercise a struggle. This is especially important if you work in the fitness industry – it means we can begin to improve it.

Motivation is complex and personal, reflecting our needs, our beliefs, our tolerances and our habits. Here, we’ll explore one of the most common obstacles to good motivation: fear. For many, a fear of exercise is the number one cause of poor health.

Fear causes avoidance Whenever people seem reluctant to exercise, first ask yourself: “are they afraid of something?” Although often subtle, our fears lead to excuses and avoidance. The following list is not mutually exclusive; our fears sometimes combine to really hold us back.

• The fear of failure.

Many people worry that exercise ‘will not work’ despite their best efforts.

This fear is particularly debilitating for overweight or unfit people. They baulk at the work involved and consider the investment too risky. Nobody wants to make a concerted effort – only then to fail.

• The fear of change.

Even positive change is stressful, and

110 FITNESS REGIME

many people fear exercise because it represents ‘the unknown’. So, if you’re experienced and comfortable with exercise, recognise that others may feel differently. People often fear things they don’t understand.

• The fear of commitment. We lead busy lives, and an exercise program can seem daunting – especially to begin. People worry about maintaining their commitment (the fear of failure once more). Avoidance then becomes the safer option.

• The fear of pain.

Exercise hurts, particularly at first. Beginners find this difficult because the pain is so unfamiliar. Our tolerance of pain increases with experience, but some shy away from the challenge.

This avoidance reinforces their fear, creating further reluctance in future.

The antidote to fear is encouragement Help people overcome their reluctance by offering reassurance and support.

By setting small “process goals” and building things slowly, you can focus less on the outcomes. This reduces the pressure of failure. Instead, make exercise social, collaborative and fun.

Of course, fear is not be the only cause of low-motivation but it’s the first thing to consider. As with everything, it pays to plan ahead and anticipate excuses – especially to begin. Be firm but encouraging, and offer a helping hand.

You could genuinely change somebody’s life.

• The fear of judgement.

Gyms can be intimidating, especially when unfit or overweight. For many, joining an exercise class or gym involves too much social pressure. Even running in the park can seem embarrassing. After all, who wants to be stared at all of the time? The fear of other people’s judgement holds many people back.

These fears may seem quite irrational to an experienced fitness fanatic. However, for many, they are real and profound. Improving a person’s motivation means changing their mindset. This involves acknowledging their fears and lending them a helping hand.

By Adrian Tannock

FITNESS REGIME NOW AVAILABLE

WIN

A SUSPENSION TRAINING KIT

The FKPro is a two strap suspended bodyweight system and an exercise philosophy developed by world leading Physiotherapists, Coaches and Athletes.

It’s all about using your bodyweight to perform a range of exercises whilst partially supported by the FKPro which is fixed above your head.

It’s functional training at its best - ideal for improving your body for everyday living or turning in the performance of your life Basically what we’re talking about is using your body and your own bodyweight with exercises designed to translate directly to ‘real life’ activities - sporting or everyday movement. We put a lot of effort into the science of training so all you have to do is train and reap the benefits of using FKPro.

HOW TO ENTER

Follow us on Twitter to be in with a chance to win and one lucky winner will be chosen at random on the 1st October 2013.

66 FITNESS REGIME FITNESS REGIME 67

Latest Issue & Back Issues just £1.99 each Download to your ipad, iphone, Android device, Mac PC or Kindle Fire A digital subscription to Fitness Regime is the perfect way to treat yourself!

this

hs

mont

ENT CONT

A ES e BAMM A BELL how th e.

BAMMight into y in shap Ins ies sta lad GHTS’s epic 40 NI YS & Whiteheadenge.

DA 40 hard n chall Ric ratho 6 ma

P40

de

clu res in

featu

P9

P102

E NIQU E TECH Life iner, .

EAT TH t and T SW lumnis ster Tra nning DON’ nthly co Global Maabout ru ks Mo ness’s Fit tt Ford tal Ma RN ts RETU spor rs talks RS VE le head of rn Rove ckbu s.

THE RO Nevil Chris ence at Blam fitnes sci out tea P104 ab

IGHT

S WE

BRET

HI ROWS

8

ND P7

AROU

RSE TH

T MO

CLAN

ON P8 ” HATT d TMAN inside an

WARS

P26

we are ts, zine, ique look o men als Maga Com gime you a un in and e to or’s ness Reliver to letes tra. I would liktime to n.” to Fit Edit their catio ome ed to de onal ath t them “Welc lly excit y professio suppor has given this publi rea the wa rts wh e who u enjoy at e expe eryon pe yo th ank ev and ho th k to us tal

LIE NATA

0

BEE P2

rec Scott naging Di Ma

HI “THE out life RICKY talks ab ring

0 UP P7 dford SELF ek at Bra YOUR ak peg BULL take a sne for 4 We lls in trainin IT P9 oothies Bu DOES and sm THLY al juices inin g ion tra SMOO Nutrit post

Ricky tside the ou

er e cov ME P74 on tRKhING OUT AT HO

o rsel int ip you to wh room WO you needyour spare ’s 6 All pe in ed P4at Company sha & Tag Tagg ed & h Comb Mr Bag Baggerview witA fighter Int est MM P64 g kit fin ETITIONtrainin COMPn a FKPRO Wi NESS

2 FIT

5

INGS

ES VIK

WIDN

P56

NA JOAN

tor

4

ELL P8

ROWS

d

pre an

E

REGIM

FITNESS REGIME 111 www.fitnessregime.co.uk

GIME

SS RE

FITNE

3

112 FITNESS REGIME