Innholdsfortegnelse for November 2021 i Men's Fitness UK

Whether you’re looking to muscle up, build endurance or improve all-round fitness, the basic formula is the same: stress + rest = gains. There’s no progress without the stressor, AKA training. But it’s during rest and recovery where the growth actually happens. It’s a balancing act. Train too hard, rest too little and you’re on a fast track to injury and burnout. Train too little, rest too hard and you know what happens. Now, a new breed of fitness trackers wants to help you tread this fine line with ‘readiness’ scores to guide your effort. So how do they work and what’s the best? We strap in for a closer look. READINESS VERSUS HEART RATE VARIABILITY (HRV) Your personal stress and recovery equation is unique. It’s not only what you…

Pitch up: aim for upland terrain that isn’t enclosed by fencing or walls, and that’s out of sight from nearby houses or roads. Pitch late and leave early. Cover up: it’s common for conditions to calm suddenly just before sunset. So before settling down in a spot that’s exposed, be mindful that the wind might return or even worsen in the night. Clean up: it’s important to leave a place as you found it. That said, if there was man-made litter at your camp when you got there, try to leave the place tidier! Drink up: the best way to lighten your load? Carry a portable water filter with you. A good one, such as the Katadyn BeFree, will allow you to safely quench your thirst using rivers, lakes, even…

COUCH STRETCH The is a great stretch to see where your hip extension and knee flexion weak points are. ● Bend your left knee and place your shin along the back cushion of a couch (or a chair) with your toes pointed upward. ● Keep your left thigh in line with your body. ● Place your right foot in front, aligning your knee above your ankle. ● Elongate your spine and engage your core and glutes. ● Keep your hips square. ● Hold for at least 45 seconds. ● Switch sides. 10-MINUTE SQUAT TEST Dr Kelly Starrett claims this is a posture we should all be aiming towards being able to achieve. It requires good mobility at the hips, knees, ankles and the lumbar spine. ● Stand with your feet…

Hot Stuff – the perfect gift for gadget fans Stuff magazine is packed full of news, reviews, and all the best deals on the hottest new gadgets. Treat a friend to 13 issues of Stuff and receive a Nacon PS4 stereo gaming headset, worth £25.50. Visit Shop.kelsey.co.uk/STUGIFT The perfect subscription for photography lovers. Amateur Photographer Premium is the perfect gift for photography lovers. Gift a subscription today and they will receive 13 issues across the year, that’s 13 deliveries of tips and tutorials, all from you! We’ll also include three Special Editions as an extra gift that will get them off to a flying start. Visit Shop.kelsey.co.uk/APGIFT Boxing News Presents Special Editions Pack of three (get 3 editions for the price of 2) Visit Shop.kelsey.co.uk/BNPGIFT Get your footy-mad youngsters reading…

2002 American diver Tanya Streeter dives to a record-breaking 160 metres during a no-limits dive near the Turks and Caicos islands. No-limits diving is now banned in competition, but open to world-record attempts, and Streetner’s dive remains the deepest no-limits dive by a female diver. 2016 Ukrainian freediver Nataliia Zharkova, who has set six freediving world records and held the World Champion title on four occasions, dives the Blue Hole in Dahab, Egypt. Zharkova is believed to be one of only two women to do so. The dive involves descending to 56 metres, then swimming 30 metres through an arch. 2019 Polish freediver Mateusz Malina sets a new world record (250m) for the furthest freediving dynamic apnea dive with bifins by a male diver. The dive took place in a…

In late 2016, Chris Currie was in great shape. At 36, he was working in financial services in the City, looking after himself and doing everything right. “I was living a healthy lifestyle,” he says. “Playing all the sports I enjoyed – tennis, swimming – and going to the gym.” He also had played football regularly, and ran 5ks and 10ks most weeks. In short, he did not seem like a prime candidate for a sustained and punishing period of ill-health, taking in bowel cancer, followed by a stroke that would leave him wheelchair-bound and battling to regain basic mobility. However, Currie’s step-by-step approach to recovery has lessons for everyone, whether they’re looking to deal with the aftermath of a serious illness, get over a niggling physical injury or face…

While still a relatively new area of nutrition, numerous studies have demonstrated that there’s no denying a link between the status of the gut microbiome – which includes all the different types of bacteria that reside in the gut – and both mental and physical health. Collectively, those bacteria have a number of functions, ranging from synthesising some vitamins, short-chain fatty acids and even neurotransmitters, which are all necessary for optimal health So, what makes for an optimal microbiome? If no one size fits all, what do you need to do to ensure the benefits of having one? The research is clear: the more enriched microbial diversity an individual has, the more likely they are to benefit from the positive associations to health. These include a strong immune system, improved…

An overactive sweet tooth might spell trouble for your mitochondria, the critical structures within each of your cells that produce energy. A team of researchers has found that surplus sugar in the diet can cause these mitochondria to become less efficient, reducing their energy output.6 The authors suggest that, over time, it may even be possible to notice these changes – like feeling fatigued or tiring more quickly. Seeing as the average adult consumes over double the recommended amount of sugar for men, the chances are you’ll benefit from reining in your intake.…

Gousto Prices vary, gousto.co.uk Gousto’s 60+ dish menu changes weekly, offering dishes to meet a range of dietary needs, including dairy-free, plant-based and gluten-free. Choose meals from the company’s Healthy Choices range to score two of your five a day (ideal for the 76 per cent of us not meeting the target), and opt for a protein-carb combo (such as Chinese Beef and Broccoli Stir Fry, or Sweet Chilli Chicken with Veg-Packed Rice) for post-training recovery. Riverford Recipe Boxes Prices vary, riverford.co.uk Ethically minded favourite Riverford Farmers has launched organic recipe boxes to join its veg boxes. All meals are low-plastic and focused on seasonal vegetables, containing around 400 to 600 calories, with weekly guest-chef recipes, such as Anna Jones’ Baked Dhal with Tamarind Glazed Sweet Potatoes. Unsurprisingly, the star…

Nairns Cheese & Smoky Chipotle Oatcakes £1.60 (per pack), shop.nairns-oatcakes.com Another wholegrain snack choice, oatcakes are a source of beta glucan, a type of gummy fibre that helps to regulate cholesterol levels. Granted, you won’t get a sufficient dose from one oatcake alone, but make them a regular feature and you’ll benefit from this clever fibre. Load with a proteinrich topping for a satisfying between-meals snack. Nākd Bars £11.76 (18 bars), amazon.co.uk These are what you’d make at home if you ever found the time to squish dried fruit, oats and nuts together. If not, Nākd has got your back. The company’s Apple Danish and Banana Bread bars are around 100 calories and contain enough dried fruit to count as one of your five a day. They could also be…

Beck’s Blue £3.30 (6 x 275ml), sainsburys.co.uk Beck’s Blue is brewed in the same way as a traditional Beck’s and is made of the same four ingredients: barley, hops, yeast and water. The only difference is that Beck’s Blue then undergoes de-alcoholisation, so it’s alcohol-free. With 53 calories in a 330ml bottle, versus 126 calories in a standard Beck’s, this is a switch that can save you calories – and the hangover – without compromising on taste. Infinite Session Pale Ale £20 (12 cans), infinitesession.com ‘Alcohol Free beer that actually tastes like beer’ is the tagline for Infinite Session’s range of pale ales and lagers. The emphasis is on flavour, and it shows: the American Pale is a World Beer Award UK Winner. For just 36 calories per 330ml can,…

Tenzing Natural Energy From £25.99 (pack of 24), tenzingnaturalenergy.com Refreshing without being overly sweet, Tenzing’s range of natural sparkling energy drinks are available in four flavours, including Original, and Pineapple & Passionfruit (L35.99). With natural caffeine, vitamin C and electrolytes for an instant energy boost, they contain 48kcals per can, with no artificial sweeteners or additives. Each can also provides 80mg caffeine, 12mg vitamin C and 250mg electrolytes. WOW Hydrate Electrolyte & Vitamin Water £17.99 (pack of 12), wowhydrate.com Endorsed by a roster of high-profile athletes, WOW Hydrate has established itself as a big brand in sports hydration. Its Electrolyte Water delivers vitamins – including energising vitamin B6 and immune-boosting vitamin C. To keep those vitamins fresh, innovative Push Cap technology releases them into the water as soon as the…

HIGH5 ZERO £7.39 (pack of 20), highfive.co.uk A fan’s favourite, whether you’re working out in the gym or fuelling longer endurance sessions, these portable tablets taste a treat and come available with or without added caffeine. There’s no added sugar, and a balanced blend of electrolytes. Bulk Electrolyte Powder £5.99 (100g pouch), bulk.com If you prefer a simple, effective electrolyte powder without unnecessary additives, this is the perfect addition. Each serving supplies 260mg sodium, 77mg potassium, 47mg calcium and 7.5mg magnesium. Simply mix with water or add to your favourite energy drink for effective hydration. Veloforte Mixed Electrolyte Powder Pack £5.25 (pack of 3), veloforte.com Designed to hydrate and restore energy, fluid balance and focus, these easy-to-mix powders are made with real fruit powders and natural electrolytes. No fillers, effervescents…

Huel Complete Protein £25 (26 servings), uk.huel.com If you’re looking for something more than just a protein powder, Huel excels. A nutritionally complete, plant-based protein powder that contains more essential amino acids per gram than whey protein, per serving it also provides 20g protein and 5g BCAAs. Huel also contains all 26 essential vitamins and minerals, including vitamin B12 and iron, phytonutrients, essential fats and fibre. It’s made from a sustainably sourced blend of plant proteins, hemp, faba and pea protein, and is available in a range of flavours. Herbalife Tri Blend Select Protein Shake £46.10 (15 servings), herba-nutrition.co.uk Herbalife offers primarily a subscription-based service, but many of its products are now available for one-off purchases and, in the case of this protein powder, that’s a very good thing. Made…

The Protein Works Ridiculous Vegan Protein Bar £21.99 (9 bars), theproteinworks.com This vegan bar comes in four flavours (try the Chocolate Biscuit Crunch) and contains 15g protein from a blend of soy and pea. Sweetened with just xylitol and stevia, the sugar content is very low at 0.8g per bar, with just 10g carbohydrates. It also supplies around 8g fibre per bar, which largely comes from chicory root. PhD Smart Bar Plant £29.99 (12 bars), phd.com With a chart-topping 23g protein per bar, look no further than PhD if that’s the only factor you’re interested in. The texture is a little powdery, but you do get used to it – and those recovery credentials make a bit of perseverance worth your while. Misfits Protein Bar £18 (12 bars), misfits.health A…

The shoulder joint is one of the most delicate in the human body because it’s the most mobile, and its intricate design means you need to make it strong and stable before hitting it with any big lifts. This workout will do just that, as well as getting your heart pumping to burn some extra body fat. It’s crucial to start easy when training the shoulders, which is why this session begins with two of the best moves to train the rotator cuff: the tiny but invaluable muscles that are responsible for turning the shoulder joint. After those, you’ll blitz the shoulders, chest and triceps for rapid growth. 1a. LYING INTERNAL DUMBBELL ROTATION REPS: 10 REST: straight into 1b To warm up those small but crucial stabilising muscles that support…

DAVID SMYTH writes about people with interesting stories to tell. This issue, he interviews former gang member Terroll Lewis (p44). RENEE MCGREGOR is a leading sports dietitian with 20 years’ experience in performance nutrition. Boost your immunity with her expert tips (p76). CHRISTINE BAILEY is an award-winning nutritionist and one of the independent experts who helped compile our Nutrition Awards (p80). JAMES GRIFFITHS is the founder of Wild Training and our resident strength specialist. Turn to page 112 for his kettlebell masterclass.…

You might recognise him from 2019’s Love Island – which helped catapult his social media following into the millions and land him a new clothing range with Everlast – but the true object of Ovie Soko’s affections will always be the sport he’s dedicated his life to. The 30-year-old Londoner enjoyed a successful college career Stateside, before spells in France, Greece, Spain and England, and a recent return across the Channel for a successful stint with Le Mans Sarthe in the French top division. But now Soko is on the move again, having signed a deal with Shiga Lakestars in Japan. In the off-season, I typically would do at least two sessions per day Monday through to Friday, giving myself the weekend to recover. One of those sessions will be…

Your best partner on your next hike could be a stick of chewing gum. Researchers at Tokyo’s Waseda University found that gum elevates your heart rate as you walk, resulting in a higher energy expenditure. The mechanism is known as cardiac-locomotor synchronisation (CLS), which describes how your body synchronises with your heart rate as you walk. Because chewing gum slightly elevates your heart rate, you naturally increase your movements to match that pace, resulting in a higher step rate and walking speed.…

Meditation has been shown to beat stress and improve wellbeing, and new research by Michigan State University has revealed it can also help you become less error-prone at work. The paper, published in the journal Brain Sciences, tested how a particular form of meditation known as ‘open monitoring meditation’ – in which people focus their awareness on their feelings, thoughts or sensations as they unfold – alters brain activity in a way that suggests improved error recognition. So a strategic dose of meditation before a busy day in the office could keep you on top of your game.…

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UPPER-BODY MOBILITY PRONE BENT-ARM CHEST STRETCH This stretch targets the chest and front of the shoulder. ● Begin in the prone position (on your stomach), with one hand on the floor and your elbow bent, and the other arm extended straight on the floor. ● With your bent arm, press into the floor and shift your weight towards your other hand, to initiate a stretch in your chest. ● Take your time moving in and out of the stretched position, and try to deepen the stretch with each rep. ● Once you’re comfortable in this position, move in and out of the stretch 10 times, then hold for 30 seconds. ● Repeat this sequence for 3 rounds, then repeat on the opposite side. CLASPED HANDS EXTENSION This stretch allows you…

The no-nonsense equipment at Brixton Street Gym might lack the bells and whistles of your high-street leisure centre, but founder Terroll Lewis knows better than most that you don’t need much to get in shape. Between 2008 and 2009, Lewis served time in Belmarsh Prison, for involvement in a gun murder for which he was eventually cleared. While he was locked up, his ‘gym’ consisted of a bed, a bin and a toilet seat. “I first started doing calisthenics as something to do,” he says. “That was my meditation – my time away from time.” Before then, there was no room for exercise – only robbery and drug dealing as ‘Boost’, a high-ranking member of Brixton’s notorious OC street gang. When he was a young boy – looking up at…

Apnea: the cessation of breathing. CO2 tolerance: this refers to freedivers’ ability to delay the urge to breathe. Constant weight: a freedive during which the diver carries the same amount of weight during ascent and descent. Dynamic freediving: swimming horizontally underwater, usually in a pool, while wearing either a monofin or bifins. Reverse block: this happens when, during a dive, air bubbles in the middle ear, tissues or sinuses are unable to escape the body, causing pressure or pain in the ears and sinuses.…

Exactly a third of marriages in the UK over the past 50 years have ended in divorce. Yet the subject remains taboo, a source of shame for those involved and a trigger for mental ill-health that can last for years if not properly dealt with. A wide-ranging 2013 study for the American Journal of Men’s Health found that divorced men suffered higher rates of depression, substance use, social isolation and suicide compared with men who were married. And a 2003 study for the Journal of Epidemiology and Community Health, using a wealth of data collected in the United States, found that divorced men were nine times more likely to take their own lives than divorced women. “Divorce and relationship breakdown is second only to the death of a loved one…

1. Be accountable to someone If others are tied to the same deadline as you, you don’t have to rely on your own adrenaline to get you moving. Having a partner when a deadline gets close is a help for us (but bad news for them if we are late). 2. Have others rely on you Another trick is to offer someone a lift when you are due to meet a group, because then your deadline is the time you arranged to meet them, not the event itself. You may be a little late picking them up, so add time for this. 3. Pay to be prompt If you don’t have someone to team up with, can you employ someone? If you can’t get to the gym in time for…

The immune system is the name we give to a complex collection of cells, organs, proteins and tissues spread throughout the body. It is critical to our very survival, acting as the barrier between the outside world and our bodies, protecting us from harmful pathogens: bacteria, viruses, parasites, foreign particles and more. When it identifies a foreign substance, an immune response kicks in, whereby an antibody is developed against that pathogen, allowing for longer-term protection. That’s why, generally speaking, adults have a stronger immune system than children, as they have been exposed to a wider range of pathogens. During the winter months, however, our immune systems can become more compromised for several reasons, ranging from lower vitamin D levels and cooler temperatures, to spending more time inside. All is not…

allplants Prices vary, allplants.com Whether you’re 100 per cent plant-based or just want a meat-free meal now and then, allplants’ menu – with over 50 dishes – has something for you. All meals contain at least two of your five a day and most are a great source of filling fibre. Choose a meal containing plant-based protein and carbs (such as the Rigatoni Bolognese with Lentil and Walnut Ragu) for steady energy. Simply remove from the freezer, heat and eat. Root Kitchen Prices vary, rootkitchen.uk Root Kitchen offer plant-based frozen meals, with an emphasis on ingredients sourced from local suppliers. The more meals you buy, the more affordable they become: order ten to fill your freezer for roughly L4 a meal. The menu is coded with nutrition icons to guide…

Naturya Superberries Organic Superfood Breakfast Boost £6.49 (150g pack), hollandandbarrett.com Containing a mix of ‘superberries’ (goji, golden and acai) and seeds, the Naturya Breakfast Boost is a convenient way to add some extra vitamins and minerals to your breakfast bowl, post-workout smoothie or porridge – each spoonful providing useful amounts of iron, zinc and magnesium. Berries are a good source of anthocyanins: blue, red and purple pigments associated with various health benefits, such as lower blood pressure and improved cognition. Linwoods Flaxseed, Sunflower, Pumpkin & Chia Seeds & Goji Berries £5.79 (425g pack), linwoodshealthfoods.com A blend of four seeds and goji berries, this milled mix is a great source of fibre, which is the one nutrient most adults aren’t getting enough of. High-fibre diets help protect against constipation and are…

THE LONG GAME In any endurance sport – long-distance running, cycling, swimming or otherwise – maintaining sufficient energy is the name of the game. Your nutrition strategy can make or break your endurance efforts: get it right and you’ll have the reserves needed to go the distance; get it wrong and the dreaded ‘wall’ won’t be far away. The right fuel, at the right times, will also help you replenish depleted energy stores, repair muscle damage and ultimately recover quicker ahead of your next outing. Resilient Nutrition Long Range Fuel Beyond Nut Butter £4.99 (per 100g pouch), resilientnutrition.com If you’re looking for something a bit different from standard gels and need to fuel serious endurance sessions, these are a great option. The pouches focus on whole food for energy, and…

Grenade Energy Functional Energy Drink From £1.99 (per can), grenade.com Grenade Energy is a new addition to the brand, with three great-tasting flavours: Cherry Bomb (sour cherry flavour), Sun of a Beach (tropical pineapple, orange and coconut) and Berried Alive (strawberry and blueberry flavour). All are free from preservatives and artificial colours, and pack the same punch as two espressos. Each can is free from sugar and calories, while boasting 1,500mg BCAAs, plus electrolytes and B vitamins. Predator Nutrition 3D Energy Drink £2.99 (per can), predatornutrition.com If you’re really flagging and need to perk yourself up for a monster workout, one can of Predator Nutrition’s 3D Energy Drink contains a whopping 200mg caffeine. That’s going to be far too much for some, so only drink if you’ve got a good…

CherryActive® Concentrate £1.99 (per shot), active-edge.co.uk These little sachets are ideal post-exercise. A wealth of research shows that drinking Montmorency cherry juice significantly speeds up recovery and reduces muscle soreness after hard exercise. These feature melatonin, too, which can help you sleep soundly. No added sugar, sweeteners, preservatives, flavourings or colourings. The Turmeric Co. Original Raw Turmeric Shot Box £31.50, theturmeric.co Founded by professional footballer Thomas Hal Robson-Kanu, these turmeric-based shots boast some impressive anti-inflammatory and antioxidant properties. Using fresh, raw turmeric root, blended with piperine and a little flax oil for absorption, and without any added sugars or preservatives. A few flavours are available: Raw Turmeric and Ginger, Original, and Raw Turmeric and Beetroot. Beet It Sport Nitrate 400 Shot £20 (pack of 15), beet-it.com A go-to for several…

Grounded Protein M*lkshake £19.95 (6 bottles), grounded.co.uk This shake is slightly higher in carbohydrates (25g), but still packs 20g protein per 490ml carton. Available in two flavours – M*lk Chocolate and Mint Chocolate – Grounded’s M*lkshakes are based on pea protein and coconut, with less sugar than skimmed milk. Continuing the planet-friendly theme, each carton is 100 per cent recyclable. Bodyhero Plant Protein Shake £2.70 (per 300ml carton), bodyhero.com A rich, creamy plant-based shake with 20g protein from non-GMO peas. With 5g fibre and a small amount of sugar, this is a delicious but healthy grab-and-go option for picking up between the gym and other life stuff. It’s rich in all the essential amino acids, including BCAAs. Optimum Nutrition Protein Shake £1.99 (per 330ml bottle), optimumnutrition.com This is a great-tasting,…

Squirrel Sisters Nuts £1.10 (per bag), squirrelsisters.com The perfect easy-to-carry snack, full of healthy monounsaturated fats and omegas, Squirrel Sisters’ range of nuts include Fiery Chilli Roasted Cashews and Smoked Almonds. Each 25g pack contains 4-5g protein and around 135 calories, with no added sugars. GrandmaCrunch £13.49 (2 boxes), grandmacrunch.co.uk Boost your breakfasts with this high-protein, low-carb, plant-based cereal. It tastes great and there’s a nice crunch, but the numbers are the really impressive factors: per serving there’s 15g protein, just 111kcals and a mere 0.4g sugar. Made from soy protein isolate and sweetened with erythritol, GrandmaCrunch comes in three flavours: Coconut, Chocolate, and Cinnamon. bulk High Protein Biltong £7.99 (100g pouch), bulk.com This is another natural protein snack that boasts a sizeable 30g protein per half a pack, with…

Last year, when we were first plunged into coronavirus lockdown, buying home exercise equipment became an arms race, as every online store ran out of stock faster than containers of new kit could be shipped from overseas. And of all the kit I was being asked to find for clients and gym members, kettlebells were right at the top. There is an honesty in kettlebell training that I love, so knowing the demand was there made me happy. Kettbell work has always been a foundational element of my training, and it’s a major part of programming for the Wild Training brand. It’s just too good to miss for nearly every person. Why? Kettlebells do three things really well… 1 They link your cardio and strength training together. Kettlebell training will…

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New research shows that keeping busy with a variety of activities can have a positive effect on your wellbeing. Scientists at the University of South Florida’s College of Behavioural and Community Sciences collected data from 3,000 people to gauge the effects of participating in seven different kinds of activities: paid work, time with children, chores, leisure, physical activities, formal volounteering and informally helping others. Those who engaged in the most diverse range of activities enjoyed the widest range of emotional responses, from calmness and happiness to pride and confidence. “Experiencing a broad spectrum of emotions is adaptive and beneficial to health, because it means having a more balanced and nuanced appraisal of daily life,” explained Professor Soomi Lee, co-author of the study. Other studies have found that diversity of daily…

Lowepro Photo Sport BP 300 AW II £206, lowepro.com For sharp-shooting adventurers, this pack fits a DSLR with one lens attached and more safely stowed. There’s a waterproof cover and cinch feature to keep all your kit intact. Ultimate Direction Fastpack 20 $150, ultimatedirection.com Built for moving far and fast, this 20-litre pack includes front storage and bottle holders. It also has two sternum straps and a waist strap to help out your back. Ortlieb Atrack BP £175, ortlieb.com Ortlieb’s waterproof 25-litre Atrack is tailored for bikepacking with a slender cut, breathable backpads and a full-length front zip offering easy access to everything you’re carting around.…

As a keen scuba diver, I’d travelled to Deep Dive Dubai for a diving fix with a difference. The world’s deepest pool, which opened in July 2021, contains 14 million litres of fresh water – along with a car, motorbike, pool table, park bench and apartment block (complete with bookshelves). Write it off as a gimmick at your peril. This 60-metre pool will be used as a training centre for technical divers, and the wide range of activities on offer includes everything from try dives to PADI scuba diving courses, along with freediving lessons and courses. I’m a scuba diver, and the closest I’d come to freediving was my childhood habit of seeing how long I could hold my breath underwater during bath time. Presented with the perfect opportunity to…

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Families Need Fathers fnf.org.uk, 0300 0300 363 The UK’s leading shared parenting charity, FNF offers online support, local support groups and has a helpline open 9am to 10pm Monday to Friday, and 10am to 3pm at weekends. Divorce Support Group divorcesupportgroup.co.uk Run by psychologist and former family law barrister Charlotte Friedman, this service offers regular group Zoom calls, as well as tips on how to navigate loneliness and grief, plus how to ensure children remain well looked after during the process. Care for the Family careforthefamily.org.uk Care for the Family’s comprehensive support page details the best places for support when going through divorce.…

Know your ‘why’ “Ask yourself what is at the root of your procrastination,” says Jeevan. “There might be a very good reason, such as you don’t have all the information, input or energy you need to complete the task.” Procrastination is not always a bad thing – it may be necessary if it’s not about avoidance. What makes you tick? “Not everyone thrives on completing tasks immediately,” says Jeevan. “I’m someone whose creative juices flow best close to the final deadline. I feel fresher, and that type of urgency helps me deliver a good product. Knowing your own style helps a lot.” Do the toughest task first This is known as the ‘eat the frog’ strategy (eat the frog or it will eat you and you will procrastinate all day).…

The energising effects of a morning cup of coffee are known to sleep-starved adults the world over, but two new studies suggest that there are more benefits to drinking coffee than just helping you get out of bed. One is increased protection from brain diseases, including Parkinson’s and Alzheimer’s. That’s because of compounds called phenylindanes that are formed during the roasting of coffee beans. These inhibit the coalescing in the brain of two protein fragments that is seen in patients with degenerative brain illnesses. Another is a reduced risk of heart disease and obesity, thanks to the caffeine in coffee. The stimulant promotes the movement of a regulatory protein into cardiovascular cells, enhancing their ability to function and preventing them from damage, according to the journal PLOS Biology. Just don’t…

Welcome to the first ever Men’s Fitness and Women’s Fitness Nutrition Heroes awards, featuring 105 standout products across three categories: General Health, Endurance, Muscle & Strength We know that navigating the world of nutrition can be bewildering, with every company marketing their products as being invaluable to your health and fitness, but with the global sports nutrition market worth an estimated $13.9 billion, taking every claim at face value would set you back quite a bit. Which is why we’ve launched these awards: to point you in the right direction and showcase the products that really are worth your money. The categories were compiled by independent nutritionists and dietitians (with some additional input from in-house experts), and each of the 105 ‘nutrition heroes’ were selected on the basis of nutritional…

VEG 1 £6.60 per month (3-month supply), vegansociety.com If you’re one of the growing number of people adopting a totally plant-based diet, the VEG 1 multivit and mineral from The Vegan Society is a great ‘all-inone’ option. Containing the seven most at-risk nutrients in a vegan diet – including B12, vitamin D, iodine and selenium, which are important for immune function and energy levels – it comes in at just seven pence a day. Vitabiotics Wellwoman Original £6.36 per month (monthly subscription), vitabiotics.com A broad-spectrum multivitamin, Wellwoman Original includes a range of nutrients to support energy levels, plus iron, which is shown to be low in about a third of women’s diets. It also contains the higher dose of folic acid required in the early stages of pregnancy, making it…

Yeo Valley Organic Natural Kefir Yogurt £1.50 (350g pot), sainsburys.co.uk Similar to yogurt, kefir is a fermented milk drink and the most widely researched fermented food, with evidence that it’s well-tolerated in those with lactose intolerance and may help relieve constipation. Yeo Valley’s Kefir is mild in flavour and contains 14 strains of live cultures, as well as being rich in protein and calcium – a useful food for muscle recovery. Use it to top cereal or fruit, or add to a smoothie. PhD Life DIGEST Microbiotic Support From £20, phd.com PhD’s DIGEST powder (from the company’s new holistic healthfocused Life range) contains both a shelf-stable probiotic and prebiotics (specific fibres that feed beneficial microbes) in one, making it a convenient way to nourish the microbes in your gut. Experts…

SIS GO Energy Bar Mini £35 (pack of 30), scienceinsport.com Easy on the stomach, these high-carbohydrate bars are ideal for a quick energy refuel, and the smaller size is a bonus if you’re travelling fast and light. Based on oats, rice crisp, dried fruit and a little soy protein, each 40g bar provides 26g carbohydrate, 4.5g protein and very little fat. Eat Natural Bars From £2 (pack of 3), most supermarkets A popular grab-and-go snack, these bars also work well for endurance outings. Fruit and nut-based, and gluten-free, they provide around 215kcals, 23.6g carbohydrate and 2g protein. There are a number of great-tasting flavours available, including our favourite: dark chocolate with cranberries and macadamias. Eat Natural also provide higher protein bars, with the chocolate and orange providing 11g protein, with…

Wiggle Nutrition Energy Drink £14.99 (1.5kg pack), wiggle.co.uk For an affordable option, look no further than this tri-carbohydrate blend from online sports store Wiggle. Its fast-acting formula of dextrose, maltodextrin and fructose energy delivers 45g of carbohydrate per serving. Choose from Lemon & Lime, Berry and Orange flavours. PowerBar IsoActive £21.99 (1.32kg tub), wiggle.co.uk This powder, easily mixed with water, has a glucose/fructose mix that the brand calls ‘C2MAX’, because it maximises the amount of energy that the body can convert into energy. It also contains five essential minerals lost through sweat, such as sodium, potassium and magnesium – essential for hydration and to help prevent cramp. Science in Sport Beta Fuel 80 £37.50 (15 sachets), scienceinsport.com Tried-and-trusted brand Science in Sport has worked closely with elite athletes to develop…

The Protein Works 100% Micellar Casein £22.99 (33 servings), theproteinworks.com Casein is a slow-release protein for sustained release of amino acids, making it perfect for taking just before bed, to keep your muscles fuelled as you sleep. The Protein Works’ offering is 100 per cent ultra-fine casein, with 24g protein per serving and a delicious, silky, creamy texture. It works well in protein-powder recipes, too. The Organic Protein Co. Organic Whey Isolate £32 (16 servings), theorganicproteincompany.co.uk Double filtered from fresh, organic, grass-fed milk, this is the best choice if you want assured additive-free quality. Being an isolate, it’s low in sugars (0.77g per serving) and fat (0.17g per serving), with 22.2g protein per serving and just 94.2 calories. The Organic Protein Co. also has a range of flavoured whey concentrate…

Science in Sport Protein Bar £40 (20 bars), scienceinsport.com Utilising a three-part blend of casein, whey and soy protein, these bars chuck everything at your muscles to kickstart growth. An equal split of 20g protein and 20g carbs aid both repair and energy, and the texture is pleasantly chewy without being too claggy. Chocolate & Peanut or Mint Chocolate are your flavour choices, and there are 219 calories per bar. bulk MACRO MUNCH Protein Bar £2.49 (per bar), bulk.com Available in seven flavours – including our favourites, Chunky Chocolate Orange, and Irresistible Raspberry Cheesecake – these bars contain 20g protein from a mix of whey, milk and soy. The Chocolate Orange option contains 225 calories per 62g bar, with a respectable 6.9g satiating fibre and just 2.9g sugar. It is,…

Science in Sport Beta Alanine £9.74 (90 tablets), scienceinsport.com Research shows that beta alanine can improve both weight-lifting and endurance performance, so it could make all the difference if you’ve hit a plateau in the gym or can’t quite hit that 5k PB. For best results consume 2.4 to 4.8g 30 minutes before training. Science in Sport’s vegetarianfriendly option contains 1.6g per two tablets. Take two tablets, twice a day. UNITY U ULTRA Recovery £64.90 (1-month trial), unityperformancelab.com This full-spectrum power blend is designed to support muscle tissues and joints, and reduce pain. It uses nothing but clinically studied ingredients, including turmeric, magnesium, zinc and vitamin B6. UNITY’s products don’t come cheap, but you are paying for premium ingredients free from the ‘fillers’, ‘binders’ and unsustainable plastic coatings associated with…