HALF MARATHON

GUIDE
GET READY TO RACE

SHAKES FOR DAYS

ALL THAT’S LEFT
TO DO IS BLEND

IMANI-LARA LANSIQUOT
MASTERCLASS
SPRINT EXPERTISE FROM AN

+
OLYMPIC MEDALLIST

ALSO INCLUDED
LEAN MACHINE PLUS
BUILD & MAINTAIN BOXER VIDDAL RILEY, OLYMPIAN
LEAN MUSCLE LAUREN WILLIAMS & MORE
EDITORS’ LETTER
WELCOME TO

PACE EDITION

So, how were the first months of

2022 for you? Did you weather the
inevitable February dip after a highly
committed January? 
Well, regardless of how your training
and nutrition ambitions have panned out
so far, rest assured, it’s never too late to
prioritise your health and fitness.
Grey winter mornings, wet weather,
and the odd storm or three, did not
go unnoticed here at The Supplement
HQ. It was far more comfortable taking
workouts indoors to the gym than the
streets outside for a morning run. But
that is about to change.
The grim winter has given way to spring,
and the warmth of summer isn’t too far
away. So it’s time to get your running
shoes on. Shave seconds off your sprint
times with Olympic medallist Imani-Lara
Lansiquot, or turn your 10k into a half-
marathon with Scott Whitney.
But, pace isn’t just for your runs. It’s a
principle you can apply to every aspect
of your health and fitness. The expert
advice, and let’s not forget mouth-
watering recipes, in this issue will enable
you to develop healthy habits which are
sustainable and foster long term results.

Joint Editors-in-Chief
 CREDITS
CONTENT
Jennifer Blow, Editor-in-Chief:
jennifer.blow@thehutgroup.com
Kieron Curtis, Editor-in-Chief:
kieron.curtis@thehutgroup.com
Monica Green, Features Editor:
monica.green@thehutgroup.com
Lauren Dawes, Recipes Editor
Edward Dixon, Sub-Editor:
edward.dixon@thehutgroup.com
Emily Wilcock, Editorial Assistant:
emily.wilcock@thehutgroup.com

PARTNERSHIPS
Ryan Cummings, Head of Affiliates
& Commercial Partnerships:
ryan.cummings@thehutgroup.com
Inbar Michaelis, Senior
Partnerships Executive: inbar.
michaelis@thehutgroup.com
James Boothby, Head of CRM:
james.boothby@thehutgroup.com
Josh Eckersley, Content
Partnerships Manager:
josh.eckersley@thehutgroup.com

CREATIVE
Mike Raven, Creative Director
Alexia May, Project Manager
Rob Dewhirst, Creative
Services Team Leader
Chris Cottam, Lead Creative
Artworker
Magdalena Marcinska, Illustrator
Sean Waring, Producer
Fran Hughes, Retouch
Bethany Partington, Photographer
Jay Chow, Photographer

AUTHORS
Liam Agnew, BSc Sports & Exercise Science
Chris Appleton, BA (Hons) Sports Coaching
Jenaed Gonçalves Brodell, Registered
Dietitian (HCPC)
Sean Butt, MYP/PT
Richie Kirwan, PhD Researcher and
MSc Nutrition & Metabolism
Claire Muszalski, MSc Clinical
Dietetics & Nutrition
Nerissa Shea, MYP/PT
Scott Whitney, MSc Strength & Conditioning
Jamie Wright, MSc Human Nutrition
IN THIS ISSUE
05 09 13
BROKEN DOWN THE HEALTHY SHRED IT’S LEG DAY
The latest research in terms you Things to consider when entering Next-level leg workouts to freshen
can understand. a ‘shred’. up your routine.

16 22
SHAKES FOR DAYS SAVAGE STATE OF MIND
Macro-packed shake recipes to We chat the highs and lows of functional
fuel your week. fitness with one of Ireland’s finest.

25 27
MEET LAUREN WILLIAMS 12, 3, 30 WORKOUT REVIEWED
Get to know the medal-winning MYP/PT reviews the trending workout
Team GB athlete.

29
ON THE COVER: SPRINT MASTERCLASS WITH IMANI-LARA LANSIQUOT
Elite advice to shave time off your sprints.
PLUS...

35 40
RISING TO THE CHALLENGE WITH TAYLOR JAMES MEAL PREP LIKE A PRO
How one man changed his Recipes from a medal-winning
relationship with food for the better. Olympian.

44 48 52
GET RACE SEASON READY FIGHTING FIRE WITH FIT FAKEAWAY
Training to get you across the In conversation with a trailblazing PT Foolproof ways to recreate your
finish line. takeaway faves.

57
PRO TRAINING: VIDDAL RILEY
The PRO boxer and YouTuber shares a routine

60 63 67
LEAN MACHINE TWENTY'S PLENTY GLOSSARY
Exercises to build and maintain lean An effective routine for those short Time to bust some fitness industry
muscle mass. on time. jargon.
BROKENDOWN
RichieKirwan:
RESEARCH IN TERMS
WE CAN ALL UNDERSTAND
1
CAN YOU RAISE YOUR
TESTOSTERONE NATURALLY?
The holy grail in bodybuilding nutrition
is finding a supplement or way of
eating that will send your testosterone
production through the roof, and help
you put on slabs of rock-solid muscle
(or at least that’s what some things you
find on the internet want you to believe).
And if you can do all that with just food
and some legal supplements then you
can still call yourself natty, right?
A recent study looked at some of
the available evidence for ways we
can potentially increase testosterone
naturally, covering a wide area of different
possible methods.
The first thing covered was how heavy
resistance exercise — especially big
compound movements — can help
increase testosterone levels higher than
in non-lifters. So that’s good news for all
you lifters out there.
Another aspect covered was body
fat. Excess body fat can actually lead to
lower levels of testosterone. But on the
other hand, people with very low body fat
and following low calorie diets can also
have low testosterone levels… so don’t
diet too hard. There also seems to be a
relationship between very low-fat diets
and lower testosterone, so keeping fat
intake closer to 40% of calories might
be a good idea.
Vitamin D also seemed to be an
important factor too, as it was observed
that people with higher vitamin D
MSc & PhD Researcher
levels also tended to have higher
testosterone levels. Considering how
common vitamin D deficiency is, taking
a higher dose supplement might be a
good idea.
On top of that, zinc and magnesium
supplementation might be useful for
improving testosterone levels, but only
if you’re deficient in those minerals.
What actually happens is natural
testosterone drops if you don’t get
enough of these essential nutrients.
One thing I want to point out about
this is that all these nutritional and
exercise strategies can only optimise
your testosterone within natural limits.
The thing is, it won’t help you put on slabs
of muscle.
When most of us think of testosterone
helping build muscle, it’s in people who
are taking high doses of exogenous (i.e.,
from outside sources) testosterone…
a type of anabolic steroid. This increases
the body’s testosterone levels far higher
than you could ever achieve by eating
better or taking a few legal supplements.
However, they come with many serious
side effects and risk of addiction, and
can only be sold by pharmacists with
a prescription.
So yes, you may want to optimise
your testosterone levels by following
a healthy diet and exercising regularly.
Just don’t expect to turn into the
Hulk overnight. →
 2
CAN THE SUNSHINE VITAMIN
HELP WITH MUSCLE GROWTH?
I mentioned before that taking vitamin D might
help increase testosterone levels if your blood
levels are deficient, but do we know if it really
has a direct effect on muscle size? This is what’s
called a desired outcome in nutrition. You might
say “I want higher testosterone levels”, but would
you if your muscles don’t grow? Maybe not.
The actual desired hard outcome for bodybuilders is
muscle growth.
There’s evidence higher vitamin D blood levels are
associated with bigger and stronger muscles, but we
can’t go as far to say that vitamin D is the cause of it.
In regular nutrition science you might’ve heard the
phrase “correlation does not mean causation.” And this
is true in this case. Big people often wear large T-shirts
so that means there’s a strong correlation between
body size and shirt size. Does that mean big T-shirts
cause people to grow big? Obviously not.
It can be hard to work out if a nutrient is directly
involved in muscle growth because research can take
a long time and be expensive. However, there’s a new
method called Mendelian randomisation (MR), which
is named after the father of genetics, Gregor Mendel
(who you may or may not remember from science
class… probably not).
Basically, the method uses information on genetics
and health markers from massive population studies
to try and figure out if a certain marker might cause a
particular outcome. For example, a study could look
at the effects of different versions of genes responsible
for vitamin D levels in the blood and how that might
affect muscle size… and this is exactly what some
scientists did.
A recent study used MR to figure out if vitamin D
levels had a direct effect on muscle size. Using data
from over 73,000 people, it found that higher levels
of vitamin D probably causes higher levels of muscle
mass, but only in the upper body (the trunk and arms).
There didn’t seem to be any effect in the legs. Why
the difference in the upper and lower body? Well, we
don’t know for sure, but the researchers did mention
the possibility of more receptors for vitamin D in upper
body muscle cells than in lower body cells.
While the effect isn’t very big, it’s another good
reason to make sure your vitamin D levels are
adequate. Considering how easy it is to be deficient
in vitamin D (there aren’t many dietary sources and
we often don’t get enough sunshine for our bodies
to make it), taking a vitamin D supplement is usually a
good idea.
 3 DOES ADDING EGGS RUIN THE BENEFITS OF A PLANT-BASED DIET?
Veganuary, now a few short months in the
past, is a time when many people give up all
animal products for a month, switching to a
new way of eating. While plant-based diets
have some major benefits in terms of long-
term health — like reducing risk of obesity,
diabetes and heart disease — there are
still some major concerns about how to get
enough of certain nutrients, including protein,
iron and choline, among others. All of these
nutrients are found in eggs but many plant-
based eaters fear that adding eggs to their diet
could cancel out the health benefits… is that
actually true?
A group of researchers decided to find out.
They took a group of 35 men and women with
type-2 diabetes and put them on either a
completely plant-based diet or a plant-based
diet with two eggs per day. What was great
about this study is it used a cross-over design.
That means participants tried both diets. One
for six weeks, then a washout period where they
followed their normal diet, then the other diet
for six weeks. A major plus in this type of study
design is participants are their own control, so
results tend to be a little more reliable.
The main thing the researchers wanted
to measure was the effects of both diets on
endothelial function, or how healthy the inner
lining of our veins are. On top of this, they also
measured normal markers of cardiometabolic
health like cholesterol, blood pressure, insulin
sensitivity, and dietary intake.
S o , w h a t d i d t h ey f i n d ? We l l , t h e
p l a n t- b a s e d d i e t w i t h e g g s s h o w e d
n o si gnif i c a nt dif fe re n c e s in ch a n ge s
in endothelial function, meaning that eggs
didn’t have a negative effect. On top of
that, the diet with eggs didn’t negatively
affect cholesterol, blood pressure or insulin
sensitivity either. These would normally be

big concerns about eggs. And what was
really interesting is those eating the eggs
h a d high e r dieta r y intakes of ch o lin e
and selenium, nutrients that are often low in
vegan and plant-based diets.
This is a really promising study because it
shows people might be able to get the best
of both worlds with the health-promoting
effects of plant-based diets as well as the
added nutrient density (and deliciousness)
of eggs.
REFERENCES
1. Zamir A, Ben-Zeev T, Hoffman JR
(2021) Manipulation of Dietary Intake
on Changes in Circulating Testosterone
Concentrations. Nutrients 13 (10):3375
2. Kirwan R, Isanejad M, Davies IG, Mazidi
M (2021) Genetically Determined Serum
25-Hydroxyvitamin D Is Associated with
Total, Trunk, and Arm Fat-Free Mass:
A Mendelian Randomization Study.
The journal of nutrition, health & aging.
doi:10.1007/s12603-021-1696-1

3. Njike VY, Treu JA, Kela GCM, Ayettey

RG, Comerford BP, Siddiqui WT (2021)
Egg Consumption in the Context of
Plant-Based Diets and Cardiometabolic
Risk Factors in Adults at Risk of Type 2
Diabetes. The Journal of nutrition 151
(12):3651-3660. doi:10.1093/jn/nxab283
NUTRITIONIST EXPLAINS...

HONEST.
PRACTICAL.
EVIDENCE BASED.

AVAILABLE NOW ON
 THE
Healthy
SHRED
By Jamie Wright,
Head Coach at Balance (BSc, MSc, ANutr)
“Shredding”; the art of dieting oneself down to a lower body
fat percentage to show off those hard-earned gym gains.
Summertime will descend upon us before we realise
and, with that, comes the annual shredding season (which
typically starts in spring, making sure you’re ready to hit the
ground running come summer).
While there’s absolutely nothing wrong with wanting to drop
some body fat to feel more confident in the warmer months,
we’re often confronted with messaging (particularly from the
media and dieting industry) that we need to lose fat to be
considered attractive or worthy of attention.
These messages often come hand in hand with increasingly
more extreme fad diet trends that do little else but boast about
their capacity to facilitate rapid weight loss. Truthfully, weight
loss isn’t negative when it improves your overall health; it’s
the belief that you need to lose fat to be worthy in this world
that’s actually negative.
If you’re making a health change it’s important to do it for the
right reasons. Not for anybody else. Not to look a certain way
because someone you saw on TikTok said so. There’s no need
to shed love handles or thaw out a thigh gap with an extreme
fat-burning workout and unrealistic diet plan.
No. Change is for you and your health. Your happiness. Your
richest, most fulfilled life. Achieving this may not even require
aesthetic goals.
Motivation for your goals should come from within. The
all-important why, especially in relation to your health. You
should never feel compelled to change just to meet someone
else’s expectations, or to be accepted by a group based on
how you look.

FADS COME
AND GO.
LET THEM.
Fad diets and fitness trends are often no more than false claims,
a waste of time, energy and money. You need to find the right
diet and exercise for you, one that supports your goals while
maintaining a healthy lifestyle.
The number one signal that a diet isn’t right for you is
if it starts to take away from other elements of your life. If
you aren’t enjoying it, try something else. Say no to fruitless
(sometimes literally) fads this year.
Fad diets also pose health risks, with dieters being at greater
risk of developing body dissatisfaction, low self-esteem and
eating disorders.1
Some signs of this are:

• Being overly focused on and/or secretive behaviour

around food
• Self-consciousness when eating in front of others
• Low confidence and self-esteem
• Poor body image
• Irritability and mood swings
• Tiredness
• Social withdrawal
• Feelings of shame, guilt, and anxiety
• Difficulty concentrating

They may also increase the risk of conditions like

or thorexia, which is the compulsive need to eat
‘clean’ foods (those that the individual perceives
as healthy).
FUEL
RIGHT
Nutrition and exercise both play
important roles in the celebration of your
body. Your focus should always be giving
your body what it needs to succeed and
thrive, whatever your goal may be.
Ideally you want a diet rich in high-
quality proteins (animal sources are
consistently popular, but mixing plant
sources can achieve similar results).
Aim for a palm-sized serving of protein,
spaced out every three to four waking
hours to support muscle building.
You should also try to include plenty
of colourful and varied fruits and
vegetables. Complement these with
whole grains (quinoa, rice, pasta, baked
goods etc.), as well as legumes (beans,
lentils, peas, etc.).
A diet that provides mostly healthier fats
(polyunsaturated and monounsaturated),
which can be found mainly in plants as
well as oily fish (salmon and mackerel
are great sources), is advised. These fats
may not only help maintain a healthier
mind and heart, but having more of these
in your diet could also improve body
composition over other fats (animal fats
and highly processed foods).
Does this mean you need to cut
out less nutritious foods altogether?
Absolutely not.

KEEP IT
SIMPLE
Now how to fuel your exercise
specifically. It’s easier than you’d think:
Hydration: Generally speaking, urine
should be straw yellow when you’re well
hydrated; aim for this and you should be
in the clear.
Energy for movement: Your body
needs fuel to function. If you’re
about to have a particularly intense
exercise session, try having a banana
beforehand or a handful of dried fruit.
If it’s longer than 60 minutes, refuel your
energy levels with a carb gel, or more
dried fruit.4
Make the most of post: Post-workout
nutrition is essential for optimising
recovery. Aim for a high-quality protein
(a protein powder shake is practical,
plus it’s great for recovery) and consider
partnering it with an equal serving of
carbs for even better recovery (a bagel,
some fruit or even a bowl of cereal).4
FOOD FOR
THE SOUL
Food for the soul is just as important as
food for the body. Incorporating foods
you enjoy in a controlled and planned
manner leads to a higher chance of
sustained, healthy change while also
enjoying life.3
It’s OK to have cake on your birthday.
It’s OK to have cake any day, really. What’s
most important is that you’re happy and in
control of the situation. There’s no point
depriving yourself for the sake of it.

REFERENCES
1. Khawandanah, J. and Tewfik, I., 2016. Fad Diets: Lifestyle Promises
and Health Challenges. Journal of Food Research, 5(6), p.80.
2. https://www.beateatingdisorders.org.uk/get-information-
and-support/about-eating-disorders/types/osfed/
3. Iceta, S., Panahi, S., García-García, I. and Michaud, A.,
2021. The Impact of Restrictive and Non-restrictive Dietary
Weight Loss Interventions on Neurobehavioral Factors
Related to Body Weight Control: the Gaps and Challenges.
Current Obesity Reports, 10(3), pp.385-395.
4. Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R.,
Kalman, D., Ziegenfuss, T., Lopez, H., Landis, J., Ivy, J. and Antonio, J.,
2008. International Society of Sports Nutrition position stand: Nutrient
timing. Journal of the International Society of Sports Nutrition, 5(1).
 CALCULATE
YOUR 1 RM
WEIGHT IN KG
×
36 / (37 – NO. OF REPS)
IT’S LEG DAY

“I don’t like leg day” is probably one of the most commonly overheard phrases in and
out of the gym, and for good reason, too. Training large muscles like those on your
legs can be physically taxing (especially Bulgarian split squats — if you know, you
know). Plus, for those at the start of their journey, learning how to do the big-hitter
moves like squats and deadlifts can be pretty intimidating.
Whether you’re learning from scratch, want to brush up on your form, or you just
want to fall in love with leg day again, we’ve enlisted Level 3 personal trainer Chris
Appleton to put together the absolute must-have moves in your routine, in an easy-
to-follow workout.
BARBELL BACK
SQUAT
1. Start with your feet shoulder-width
apart and take a firm grip of the bar
2. Rest the bar on your upper
back, just below (but not on)
your neck. Keep your chest
puffed out and turn your feet out
slightly to around 40 degrees
3. Take a deep breath, retract your
shoulder blades and brace your
core. Lower yourself down,
bending your knees until your
hips are slightly below your
knees. Keep your heels flat
to the ground throughout
4. Your quads do a lot of the
work towards the top end of
the squat, so power up on the
ascent from your mid-foot
to heel while exhaling
5. Your spine should remain
neutral throughout. At no point
should you bend your back
6. Re-rack or repeat to
the desired reps
SETS: 5
REPS: 5
WEIGHT: 70-80% 1RM
BULGARIAN
SPLIT SQUAT
1. T
 o start, stand slightly in front of
a bench with your body facing
away from a bench and your
feet shoulder-width apart
2. Lift a barbell explosively over
your head and then rest it on
your shoulders. Alternatively, use
dumbbells — overhand grip, arms
close to the body at the side
3. Move one foot backwards and
rest the top of it on the bench,
and step the other in front of
you, around hip distance apart
4. Your back should remain straight,
head facing forwards throughout
5. W hile inhaling, bend your front
leg at the knee so it aligns or
tracks slightly over your toes.
Your back knee should not quite
meet the floor as you lower
6. E xhale, contract your quads and
return to the starting position
7. Repeat until you complete the
desired reps on each leg
SETS: 4 EACH LEG
REPS: 8-10
WEIGHT: 60-65% 1RM
ROMANIAN
DEADLIFTS
1. Stand with your feet
shoulder-width apart
2. Hinge at the hips and take hold of
the bar or dumbbells up as you
would in a conventional deadlift
3. Pin your shoulders back
and keep your spine straight
with your core engaged
4. Press your hips forward to
come into a standing position
with the bar or dumbbells
in front of your thighs
5. P
 ush your hips back as you slowly
lower the bar toward your feet
6. R
 epeat the movement
to desired reps/sets
SETS: 4
REPS: 12-15
WEIGHT: 50-60% 1RM
BARBELL CALF BOX JUMP
RAISES 1. Stand approximately 10 inches
behind the box with your
1. T
 ake the bar off the rack as you feet shoulder-width apart
would with a standard back squat 2. B
 ring your arms forward and
2. Push the floor away with your hinge your hips back while
toes, lifting your heels off the floor engaging your core and
as you squeeze your calves keeping your back straight
3. Once your calves are fully 3. Swing your arms backwards
extended and you feel contraction, and use the momentum to jump
lower the weight back down softly on to the box, bending your
slowly to the starting position hips and knees during landing
4. Briefly pause before 4. S
 traighten your legs, step off
repeating the movement the box, and start again

SETS: 5 SETS: 4
REPS: 15-20 REPS: 12
WEIGHT: 60% 1RM WEIGHT: BODYWEIGHT

BARBELL GLUTE SETS: 3

BRIDGE REPS: 12-15
WEIGHT: 60-70% 1RM
1. Lie on your back with knees
bent, feet flat against the floor
2. Roll a weighted Olympic bar
over your legs (use large size
weights either side to allow
for this) until it comes to rest
where your hips hinge
3. While holding the barbell in
position, engage your glutes
by squeezing them and lift
your hips off the floor, driving
them up towards the ceiling
4. At the top of the movement
make sure your body forms a
straight line from your knees
to your shoulders, keeping
your head facing forward
5. Squeeze your glutes as hard
as you can, hold for 1-2
seconds, and then lower
slowly to the starting position
6. Repeat to the desired reps/sets
 SHAKES
for days

MIX IT UP MONDAY TO FRIDAY

No matter what you’re working towards, we’ve got a simple shake recipe to quench your thirst and
get you fired up for the day ahead. Ready in a matter of minutes, they’re a quick and convenient
way to top up on all the important macro and micronutrients your body needs.
Whether you’re looking for a delicious way to max out on calories to help you hit your bulk or want a super
low-calorie snack that’s packed with vitamins and minerals, we’ve got something to suit. Blender at the ready.
 1 BETTER THAN A BREW
A sure-fire way to get your day off
to a good start. This smooth iced
coffee shake is packed with protein
and a kick of caffeine, so you’ll
be set to smash that to-do list.
NUTRITIONAL INFO:
195kcal | 31.1g protein
17.1g carbs | 9.9g fat
Per serving
INGREDIENTS:
Serves 1
• 1 scoop Vegan Protein
Blend (Coffee & Walnut)
• 300ml almond milk
• 1 espresso shot
• 1 tbsp. Greek yoghurt
• 1 tsp. honey
• Handful of ice
PLANT BASED?
Switch in dairy-free yoghurt and
use a squirt of our Sugar-Free Syrup
instead of honey.
BULKING?
Use a scoop of Weight Gainer Blend
instead of protein and add 1 table-
spoon of oats
 2 PRE-WORKOUT ENERGISER
Juicy and refreshing, this shake is
bursting with goodness to get you fired INGREDIENTS: BOOST THE
up for those sets. It’s also loaded with
Serves 1 PROTEIN
CONTENT WITH
energising vitamin C, creatine, and fast-
digesting carbs to fuel your workout. • 1 scoop (5g)
creatine powder
• 200ml orange juice A SCOOP OF
NUTRITIONAL INFO: • Handful of strawberries OUR FRUITY
CLEAR WHEY
131kcal | 2.5g protein | • Handful of raspberries
30.6g carbs | 0.2g fat
• ½ lime (juiced)
Per serving
• Handful of ice PROTEIN.
 3 VEGAN CHAI SMOOTHIE
Sweet and lightly spiced, this chai smoothie
is ideal any time of the day to stave off
INGREDIENTS: •
•
1 frozen banana
½ tsp. cinnamon
cravings and keep you going until your next Serves 1
• ½ tsp. ginger
meal. • 1 scoop Pea Protein
Isolate • ½ tsp. nutmeg

• 300ml almond milk • ½ tsp. cloves

NUTRITIONAL INFO: • 1 tsp. Sugar-Free
272kcal | 33.6g protein | Maple Syrup
37.2g carbs | 9.6g fat
Per serving

CUTTING CALORIES? NOT VEGAN? NOT A PROBLEM

Switch the almond milk for water — Use a scoop of your regular whey
the creamy vanilla protein and frozen protein.
banana will keep the shake deliciously
thick.
 4 BEAST MODE ACTIVATED
Struggle to get enough calories
in from meals alone? Boost
your bulk with this simple shake
and you’ll be on track with
your targets in no time at all.
NUTRITIONAL INFO:
889kcal | 55.5g protein
99.5g carbs | 34.6g fat
Per serving
INGREDIENTS: PLANT BASED?
Serves 1 Switch the protein for two scoops of
Chocolate Vegan Recovery Blend and
• 3 scoops Weight Gainer
use almond or oat milk and yoghurt.
Blend (Chocolate)
• 500ml whole milk
• 1 tbsp. peanut butter
• 1 tbsp. Greek yoghurt
• ½ frozen banana
 5 LEAN & GREEN
If you’re cutting or restricting
calories, it’s important to
make sure you’re still getting
INGREDIENTS: PLANT BASED?
Serves 1 Switch the protein for a scoop
plenty of protein and essential
micronutrients. This tropical- • 1 scoop Clear Whey of Clear Vegan Protein in either
tasting green smoothie Isolate (Green Apple) Pineapple & Grapefruit or Lemon &
comes packed with vitamins • 250ml water Lime flavours.
and minerals such as iron, • Handful of ice
magnesium, and potassium.
• Handful spinach
• 1 kiwi (peeled)

NUTRITIONAL INFO:
172kcal | 24.8g protein
18g carbs | 0.4g fat
Per serving
 Savage
STATE OF MIND WRITTEN BY KIERON CURTIS

Nothing worth doing comes easy, and PD Savage knows this more than most. He’s one of Ireland’s leading lights in
functional fitness, and while the path of his career in recent years has seen highs and lows, the Northern Irishman’s
positive mindset is unwavering — he’s the kind of guy you want to spot you through the hardest of sets.
As I sat down with PD Savage to discuss
his career, we set one matter straight off
the bat. It’s always ‘PD’.
“Never Patrick Daniel, unless I’m at the
dentist or doctor. Just PD. I get called PD
by everyone, basically.
“My dad is called PD, his dad was a PD,
I’m actually the fifth person. It’s kind of
tradition, so I’ll have to keep it up.”
The man from County Down embraced
tradition in his sporting career also. PD’s
formative sporting years were spent
playing Gaelic games, hurl or ball in hand
rather than barbell.
“Growing up I always played for the
local club, Liatroim Fontenoys. They were
named after the Battle of Fontenoy... I
played Gaelic football and hurling from
the age of eight or so. I played hurling
until I was 18, 19, then solely focused on
Gaelic football because it became more
of a commitment.
“I actually had a brief spell of horse
riding around 10 or 12, my sister was
“MY DAD IS CALLED PD, HIS DAD
WAS A PD, I’M ACTUALLY THE
FIFTH PERSON.”
something I liked immediately. You do get
that, sort of, camaraderie in the functional
fitness gym that you would get from a
team sport... It was very inclusive. You’re
trying to race people and whatever, but
it’s all very supportive.”
There’s a lot of spin in this life. While
those on the inside will shout the virtues
of what has become a global sport,
functional fitness has been likened in
some instances to developing cult-like
obsession within its ranks. PD hears
these critiques and calmly offers his
take. Simply put, excitement and over-
enthusiasm for results is potentially
misinterpreted by those outside the
community for obsession.
“I can totally see why [people compare
it to a cult]. It probably is a little bit cult-
like. I think it’s generally cult-like because
some people get into it who typically
haven’t been into fitness, and then the
next thing they’re getting all these results.
They’re like: ‘Oh my God, it’s saved my
life, it’s the best thing ever’.
into horse riding and things, I ended
up getting fed up of being slagged for
wearing jodhpurs by all the lads playing
football... it wasn’t really that, I just didn’t
have enough time.
“I played that [Gaelic football] up until
uni, played up to a county level as well,
but of under-21s and minors.”
The relatable chaos of student life
followed, and PD was glad to discover
focus delivered by the weights room.
“I didn’t find functional fitness until I
was 24, but before that I was getting into
more and more gym-based things. The
classic student story. You know, partying
too much and going out all the time. I was
basically failing uni. I had to knuckle down
and get a degree.
“I took into the gym and that changed
the lifestyle of things, so I started doing
more and more training.”
PD was back on track, but then came a
quiet peril of routine: apathy. The solution
was lurking on YouTube.
“There are several other gym routines
that people do that do the same thing.
I think people come in and it is the
be all and end all, they change their
shape, change their nutrition, they’ve
done everything through functional
fitness... This side of training and the
class atmosphere creates that positive
environment of a team sport, whereas
you may not get that in all places
[other forms of training ]. It creates
the whole social aspect, the training, in
one environment.”
Dedication to the sport came fast
for PD — success would take the
degree-qualified civil engineer longer.
But in a sport that keeps your feet, at
least metaphorically, on the ground,
everyday effort in single disciplines
breeds results across the board
over time.
“Coming from a Gaelic background,
I was very good at running at the
time, probably not so much now I’m a bit
heavier, but whenever there was running
“I just got fed up of the typical
bodybuilding-type stuff... It was in my
master's year where I found functional
fitness. I saw a YouTube video and was
like ‘I can do that’. I’d seen someone
doing wall balls on the video — wall balls
are like squatting and throwing the ball
up against the wall — ‘I can definitely
do that’, then I went to a class and was
actually doing it. It was really hard. I was
addicted then; I like the process of it.”
Coming from a background of
team sport, it’s understandable why
bodybuilding alone may not have kept the
attention of someone who’d eventually be
crowned Ireland’s Fittest Man. There is a
solo aspect to bodybuilding; it’s perfectly
acceptable to enter the gym headphones
on and not make eye contact with
another person, let alone speak to them.
Functional fitness isn’t quite the same
with its class ethos.
“The people and the class atmosphere,
there’s a vibe in the gym, which is
workouts, or burpee workouts, I was
very good at them, but I couldn’t
overhead squat an empty barbell,
literally [I had] no mobility. I had a lot
of work to do with that. It was quite
humbling really.
“You have to be able to be humble.
The goal within the sport is to not be
bad at any thing. You need to be
even across all the aspects. Ideally, you
want to be training with people who
are going to beat you at things.
You just don’t want them to beat you
at everything!”
Competitions were initially modest,
‘local-level’ in PD’s words. But he’d
take third place at his first Northern
Irish regional event in 2014. As
the years rolled on, PD went from
strength to strength. He’d win the
regional event t wice, before
b at tling b a ck from injur y for a
s h ot at t h e A l l - I re l a n d c ro w n .
He officially became Ireland’s Fittest
Man in 2020.
 In early January 2020 life was normal.
You’d hit the gym, inevitably have to wait
for the squat rack, and socialise around
the water fountain. For PD, confirmation
of the stage being set for the biggest
moment of his fitness career was in. An
invite to the Functional Fitness Games
2020 — if you know, you know — set
for July 29 to August 2 in Wisconsin,
USA. Fate is cruel. The year did not unfold
as planned.
Disappointed did not cover it.
Postponement and reduction in the
number of competitors robbed PD of
his moment. On his Instagram there’s a
post showcasing the shirt he never got
to wear.
The caption reads: “Qualifying for the
Games in 2020 was bittersweet. The
high of hitting a lifetime goal to the low of
the not getting compete with the (Covid)
Games not ahead as planned [sic].
Under the old regime, there was no real
recognition from [the governing body]
once they cancelled most of the field.
“My coach @neil.laverty has made sure
to mark the achievement with probably
one of the coolest presents I’ve been
given. It recognises the hard work that
went into qualifying that season and
coming back from an elbow surgery.
“It’s so easy to keep focusing on the
next goal or what you don’t yet have.
However, this will be my reminder to stop
and celebrate/mark achievements along
the way. Also, grateful to have someone
in my corner who took the time to make
sure I do this.”
Resilience and realism are central
to PD’s attitude, and while aiming for
the title of World’s Fittest is a touch
grandiose for this humble athlete, earning
a spot to compete with the best of the
best remains.
“I have realistic goals of just to compete
in the world games, like winning it, I don’t
think is really an option, like, you know,
five inches too tall, and probably 50 kilos
too heavy...

“I JUST DON’T FEEL

“I’m a bit of an outlier within the sport
of functional fitness. But it doesn’t mean
there’s workouts that I can’t win, I could
win, do you know, and that will be the
goal. So I want to like, I just want to be

LIKE I’VE REACHED

able to go on, give a good account of
myself, my ability...
“I just don’t feel like I’ve reached
my potential.”
Therein lies the Savage state of mind.

MY POTENTIAL.”
Approach every day with goals, pushing
to achieve your best, not settling for
adequate, but remaining kind enough
to yourself to accept reality. You’ll not
go wrong.
 MEET...
LAUREN WILLIAMS
 Olympic Taekwondo silver medallist -67kg
@laurenwilliamstkd

How I started... my plan, so these fit in perfectly and fill the gap regular
My martial arts journey started back in 2003 in South Wales. chocolate bars can’t.
I didn’t fit in particularly well throughout my school years
as I wasn’t quite like other girls. Kickboxing was an escape My cheat day meal choice...
for me. I fell in love with the passion, respect, discipline, Would be a Korean bibimbap, which is marinated beef
teamwork, and intensity you needed to win fights. It was “bulgogi” with sesame sautéed veg, sticky rice and a fried
a huge adrenaline buzz. egg. It’s topped off with gochujang sauce, which is a little fiery.
I love Asian fusion and Asian cuisine. It’s my absolute favourite.
My favourite training days...
Are volume days. I don’t train “legs” or “arms”, I train specifically My ambition is...
for my individual targets to make me explosive, strong, To become World Champion as a senior and Olympic Champion
fit for fighting and robust to reduce injuries. I need to be in -67kg. I got the silver at the Tokyo Olympics in 2020/1 and
clever about building strength without gaining too much made a mistake in the last 10 seconds that cost me the gold. I’m
muscle that’ll compromise weight making. I love the days we going to keep going until I get it. Then I’d like to move up a weight
have three sessions. They’re tough mentally and physically. category and become Olympic champion in two divisions!

My least favourite training day... Favourite song for a workout playlist...

Is a rest or recovery day — these are my enemy! I love training,
I want to be in the gym all the time.
On rest day...
I look for ways to train and not rest (I’m kidding). I really enjoy
cooking and have recently taken up a role at a local cookery
school helping the chef.
My favourite Myprotein product...
Is the Caramel Hazelnut Protein Bar Elite, they taste delicious!
It’s vital my diet and nutrition stays in check to allow me
to cut weight throughout the year. I have a sweet tooth but
rarely eat snacks and chocolate that could throw me off
Is Devil Eyes by Hippie Sabotage. It’s quite a chilled vibe
but one that makes me picture moments and memories,
and visualise goals.
My career highlight...
The semi-final at the Olympic Games is the highlight. I was
only guaranteed a medal if I got to the final as we have a
repechage in Taekwondo. I had my toughest opponent,
who was from Ivory Coast, in the semi. The moment
the buzzer rang I was overcome by complete euphoria,
excitement, and relief. The feeling when I glanced at the
scoreboard and saw Lauren Williams GBR “WINNER”
was indescribable.

“I FELL IN LOVE WITH THE PASSION,

RESPECT, DISCIPLINE, TEAMWORK, AND
INTENSITY YOU NEEDED TO WIN FIGHTS.”
PT Reviews:

12-3-30
WORKOUT
By Nerissa Shea
Sport & Exercise Psychology Consultant & MYP/PT

It’s easy to become inactive nowadays — food is delivered at

the touch of a button and our screens are an easy option over
getting out and about. So, any regimes that keep you motivated
to move should be celebrated. I was curious to try the 12-3-30
workout — some exercises suit some people more than others
so I’m always open to experimenting with new ways to get clients
moving more. And finding routines to keep active and interested
in exercise is vital for sustained progress.

ENERGY BALANCE 101

As a personal trainer and EIQ-qualified nutritionist, the most
important bit of advice I can give to my clients is this: there is
no single magic workout or nutrition plan for fat loss. With all the
misinformation out there, you need to remember the most crucial
factor to a successful diet and exercise programme for this goal
is calorie deficit.
It’s simple: calories in vs calories out. We consume calories from
food and drink, and expend calories through basic body functions
(basal metabolic rate or BMR), eating and digestion (thermic effect
of food, TEF), exercise (exercise activity thermogenesis, EAT), and
all the other little movements we make (non-exercise activity
thermogenesis, NEAT).
The importance of gym training is sometimes exaggerated,
while the value of daily moderate activity outside of training can
be forgotten.
Though helpful to some, the goal of ever y workout
doesn’t need to be “burn as many calories as you can.”
There are various other benefits to exercise, such as getting
stronger and building muscle, so don’t sweat it if you aren’t
dripping after every workout. You can’t judge success on
sweat levels or calories burned alone.
If your focus is on calorie burn, you can still achieve
this outside of the gym by increasing your overall activity.
Whereas, to add lean muscle to that beautiful body of
yours, resistance training and progressive overload is
your best bet.
 STEP It’s a simple workout with
easy-to-remember steps:

BY
1. Warm-up with a brisk walk for five
minutes
2. Adjust the gradient on the treadmill

STEP
to 12%
3. Set the speed to 3mph (4.8kmph)
4. Walk for 30 minutes
5. Cool down with five minutes walking
on the treadmill at 0% gradient

All you need is a treadmill and a decent set
of trainers. A good playlist, podcast or show
is also highly recommended, but we’ll get
to that.
As someone who absolutely destroyed
myself on the treadmill when I was younger,
I was a bit apprehensive about trying a
workout that took me from my beloved
weights section and back to the running
machines.
I’m a professional Irish dancer whose idea
of fitness up until the age of 25 was hours
of cardio and, misguidedly, as little food as I
could survive on.
I’d force myself to run on the treadmill
for 45 minutes every single day, and then
go off to football training, dance class, or
whatever else I was up to. Then I discovered
weight training, which for me, and most of
my clients, is the most effective way to build
muscle, and get stronger and leaner.
If you’re completely new to training, it’s
recommended you start at a smaller gradient
and perhaps a slower pace, and work up to
12% gradient at 3mph. You can also build
your way up to the 30 minutes.
What did I think of the workout?
It’s a good thing I had a podcast to catch
up on, otherwise I would’ve been extremely
bored. You’re walking on a treadmill for 30
minutes at an incline. There’s not much
more to it. Did I sweat a bit? Sure. But as
I’ve already said, more sweat doesn’t always
mean a better workout.
If you enjoy walking, it’s an exercise
you could definitely consider as an extra
cardio workout between resistance training
sessions. The constant incline may lead to
more burned calories, but if you get bored
easily this may not be ‘the one’.
Building and maintaining muscle isn’t just
for bodybuilders — it’s important for people
of all ages to consume adequate protein and
incorporate some sort of resistance training
into their weekly schedules.
Who’s this workout good for?
Anyone. Or at least anyone who doesn’t get
bored easily — any exercise that keeps you
interested and moving is good for you.
12-3-30 is accessible. It’s suitable for
people of all ages and fitness levels. It’s quite
low impact and a lot easier on the joints. Even
if someone couldn’t complete the 3mph at
12% gradient for 30 minutes straight away,
they can build up to it.
But IMO, if you have time to get to the gym
for 45 minutes three times a week, I suggest
going and lifting some weights. If this terrifies
the life out of you, go with a friend or invest
in a PT if it’s an affordable option.

“ THERE IS NO SINGLE MAGIC

WORKOUT OR NUTRITION
PLAN FOR FAT LOSS”
 SPRINT
Masterclass WITH IMANI-LARA LANSIQUOT

If there’s someone who knows a thing or two about improving sprint times,
it’s Olympic bronze medallist Imani-Lara Lansiquot. The good news: she’s sharing
her advice to shave seconds off your times by making the perfect start.
IMANI’S HANDS
Hand placement is very important for sprint starts.

ADVICE FOR
• Set your hands hip-width apart, fingertips facing
away from your body at 90° to your wrists
• Push your weight forward, but distributed
evenly across your fingertips.

BACK

PERFECTING
Unlike with lifting, you don’t want your back
position to be too straight at the startline.

• Curve your spine

SPRINT
• Lift your knees off the floor
• You should feel tension in your legs with your
muscles ready to explode out the block

PROJECTION 

STARTS:
Project, project, project to get momentum
moving the right direction down the track.

• Align your hips, shoulders and head so all

are pointing straight to your target line.

Scan the QR code to

watch Imani’s Masterclass
on YouTube
IMANI’S EXPLOSIVE DRILLS:
Instructions by Sean Butt, MYP/PT
Adding these sprint drills to your training is a great way to improve your speed and agility. All you
need is a set of cones and 15-20 minutes to spare. Switch up the drills from session to session
with different orders, reps and rest periods to keep things interesting.

EXERCISE 1:
CRAWL TO SPRINT
While crawling, aim to move your arms and legs at the same
time whilst maintaining control at the core.

1. Start on all fours and

lift your knees to a
90-degree angle,
keeping your back
flat, hips and arms
shoulder-width apart
2. Crawl forward,
moving opposite
hand with the
opposite leg
3. Build the pace
gradually and spring
up into a sprint

EXERCISE 2:
PUSH UP TO SPRINT
Exactly what it says on the tin, push up and then sprint.
This drill allows you to find your acceleration angle
naturally, while activating your upper body, too.

1. Start on all fours

with hands slightly
wider than shoulder-
width apart
2. Straighten your arms
and legs. Lower
your chest down to
the floor, allowing
your arms to bend
at the elbows
3. Press up, and at the
top of the movement,
return to your
feet and sprint
4. To make this drill
harder, set a timer
for 10-15 seconds of
press-ups, and when
the alarm sets off,
break into the sprint
EXERCISE 3:
CONE DRILLS
Darting between three cones may look easy, but these drills
are harder than they look. They’re great for building up
multi-dimensional skills as well as reactivity.

1. Set out three slightly bent to assist

cones in a triangle quick changes of
formation, each direction, and touch
around 4-5m apart each of the cones
2. Start at the tip of 3. Once back at the first
the triangle, move cone, explode into
clockwise without a sprint through the
quite standing gap between the two
upright, knees cones ahead of you

EXERCISE 4:
Wake your feet up and get them ready for sprinting. You
can’t go wrong with this classic reactivity drill.

BUNNY HOPS
1. Start with feet 3. The objective isn’t
hip-width apart, to jump high — it’s
standing up straight to bounce quickly,
2. Jump forward a getting feet off
short distance with the floor as fast
both feet off the as possible after
floor simultaneously, each landing
and keep going up
to around 6m, then
walk back to the
beginning to repeat

EXERCISE 5:
HIGH SKIPS
One of the best plyometric drills. And for the non-pro
sprinters in the room, it’s a drill that uses speed and force.

1. Start in a standing 4. Swing your arms

position for extra drive
2. Drive one leg and momentum Scan the QR code
upwards, bending at 5. Do this while moving to watch Imani’s
the knee, while lifting forward over training drills
the opposite leg off 20-30 metres as a
the ground in a skip progression from
3. Repeat the motion, being stationary to
alternating legs challenging stability
for each skip
 Plan ahead,
You’ve got a goal, great! But how will you meet it?
Try using this meal planner for a week to get on track.

FOOD PLANNER
DAY BREAKFAST LUNCH DINNER SNACKS SHOPPING

MON

TUES

WED

THURS

FRI

SAT

SUN
 Get ahead.
Set yourself up for success with a training plan you can stick to.
Planning ahead means you can make the most of every workout.

WORKOUT PLANNER
DAY EXERCISES SETS REPS ACHIEVED

MON

TUES

WED

THURS

FRI

SAT

SUN
 RISING TO THE
CHALLENGE
WITH
TAYLOR JAMES

Wake up before 8am, read 10 pages of a book, head to the gym, drink two litres of
water, spend an hour on a new skill, and repeat every single day for 50 days. This is the
“Project 50” challenge that Taylor James, or @Tej.Fit, is undertaking on TikTok, where
his 29,000 followers watch and cheer him on every step of the way.
Fitness challenges are what have motivated Taylor to keep pushing during his
weight-loss journey, helping him to lose 12 stone in just over a year. And his followers
love it, too, joining Taylor on his journey and finding their own motivation from him.
We caught up with Taylor to find out how he managed to change his relationship
with food for the better, overcome his fear of the gym, and learn to love his mind
and body.

By Monica Green | Features Editor

IDENTIFYING THE EMOTIONAL
Taylor was always active at school, playing football and keeping
up in PE. However, he had disposable income for the first time
through art. He had freedom to buy whatever food he wanted,
whenever he wanted. This independence, combined with
difficult life situations, complicated his relationship with food.
“I was quite fortunate to have a job at a young age so back
when I was in school, I was 12 or 13 years’ old, making money just
doing digital work online, making artwork and selling it online.
And having a bit of money, you indulge in things more. Like with
your parents you might have a takeaway on a Friday night for
example but with having my own money it was easy to be like:
‘Oh I’ll just get a pizza, I don’t have to ask anyone to buy me
a pizza’.
“Then another side was emotional eating. I lost quite a few
people in my family from about 17-20, and it was a lot easier
to just get a tub of ice cream, go to bed, watch a film and just
be emotional and fall asleep and wake up the next day
and repeat.”
“I UNDERSTAND NUTRITION A LOT
MORE, I UNDERSTAND WHAT MY
BODY NEEDS RATHER THAN WHAT
IT WANTS.”
NO ONE LIKES GETTING
OUT OF THEIR COMFORT
ZONE
2020 changed things. Gyms closed,
outdoor exercise was limited to just 30
minutes a day and Taylor — like many of us
— was spending a lot more time stuck inside
at home. Although he didn’t begin exercising
at this point, this is what he remembers as
the beginning of his journey. The time he
realised he needed — and wanted — to
make a change.
“It was getting to a point where life was
challenging for little things. Like, I would
walk around the village we live in and about
halfway it would be sore on my back and it
would be tiring. And it’s sort of embarrassing
when you’re doing it with people who

I CAME BACK LIGHTER THAN EVER

are fine.
“I didn’t do anything about it then, I
just stopped walking around the village
because it was hard and I feel like every
person doesn’t like getting out of their
comfort zone.”
In fact, Taylor’s first steps on his weight-
loss journey were close to home. Scales
aren’t the be all and end all, but they offered
Taylor a wake-up call.
“It was when I got on the scale and it
said ‘error’. And when I looked at it the max
weight was 28 stone and it stayed there for a
while so I’ve guessed I was around 32 stone
at that point.
“And it was that, being too overweight for
a scale, where it was like: ‘you should really
sort it out’.”
Calorie counting may not work for
everyone — and the practice should
be avoided if you’ve ever suffered
with disordered eating — but it
was a cornerstone of Taylor’s early
weight loss.
He paid incredibly close attention to
his calories and macros at the start of
his journey, but as he’s moved through
his weight loss, he’s been able to
sustain a more relaxed approach.
“I went to London with my missus for
her birthday and I didn’t track anything.
It was the one day I said ‘I won’t track’
because it won't just ruin it for me, it will
ruin it for her.
“That was the first time where I got to
a point where it was like, ‘I understand
nutrition a lot more, I understand
what my body needs rather than what
it wants.’
And I think I came back the next day
and stepped on the scale and I was
like the lightest I had ever been, so it
was just proof to me that I can do it
without tracking.”
RELATIONSHIP WITH
EXERCISE

At first, Taylor focused on improving his

nutrition and dedicated himself to walking
10,000 steps a day. Eventually he made
his way into a gym. After an initial period
of sticking to the safety of the cardio
section, Taylor found the courage to ask
a PT to train him, and his love affair with
weight training began.
“In the gym, I think everyone's first
instinct is to do cardio, and that’s what I
started with, and then one day I had the
courage to go up to a PT and book in with
them. This was late on a Friday night just
before it was about to close, no one was
there because my anxiety in the gym in
general just went through the roof every
time I was there.”
Taylor was far heavier when he started
lifting than he is now, but that actually
gave him an early advantage. He was
incredibly strong for a beginner, and able
to move a lot of weight. This provided the
first bit of confidence he needed to start
feeling more at home in the gym.
“I think for women and people who are
overweight, it [being in the gym] isn’t very
accommodating. Being someone who’s
just an outsider, it’s intimidating. But over
time it’s a barrier that you can overcome
with consistency, and you will get to a
point where you realise everyone’s just
there to better themselves.”

“I’M IN ONE OF THE BEST

HEADSPACES I’VE EVER BEEN IN”
No longer out of breath or feeling
discomfort on walks, Taylor’s able to lift
some beyond impressive weights in the
gym. But it’s the psychological benefits
he finds most rewarding, with his mental
health improving dramatically with his
fitness efforts.
“Mentally, I'm in one of the best
headspaces I’ve ever been in. I think
the biggest thing that made me feel the
best was going into a normal clothes
shop and not going to the plus and
tall range, and just being able to buy
from the ‘normal’ range. And it's one
of these things I go on about to my friends
and family and I don’t think they
understand because they’ve always
been able to just go to a shop and
buy clothes.”
A world of new opportunities has
opened to Taylor — and he has the
motivation to make the most of them.
“I finally want to do more. I want to go
on an aeroplane after Covid and just
be able to put the seatbelt on without
having to ask for a seatbelt extender.
I want to be able to go skydiving. I think
the threshold is 18 stone, so I'm like two
stone away from jumping out of a plane.
I just want to do everything I couldn’t do
when I was that size.
“That’s what excites me, that’s what
makes me keep pushing.”
ENCOURAGEMENT NEEDED
Part of the solution to the lack of male
body positivity in gyms — in addition
to the lack of representation of heavier
people — can be found within gyms
themselves. Taylor believes men should
be more encouraging and complimentary
about each other in the gym, and need
to stop seeing each other purely in terms
of competition.
“I think there’s a lot of work that needs
doing, especially with men [for body
positivity]. I think the issue could be that
I’ve seen a lot of men put other men
down. Like a lot of the time men will put
others down out of jealousy.
“Like I’ll be in the gym lifting X amount
and I can hear in the background some of
the comments and while I just think he’s
just trying to show off in front of whoever
he’s with, it’s just not what’s needed, I
think it’s encouragement that’s needed.”

CREATE HABITS YOU

CAN SUSTAIN TO SEE
LIFETIME CHANGES

“Create habits you can sustain to see

lifetime changes”
Taylor is all about keeping it real. He
advises realistic, achievable calorie
deficit and habits that work with your
lifestyle. And if you’re feeling nervous
about getting in the gym, get a friend to
go with you.
“Talk to a friend and ask if they want to
go to the gym, get in a realistic calorie
deficit, don’t do anything too extreme,
as the likelihood is you’ll just put it back
on. Over time create habits that you
can sustain every single day in order to
see lifestyle changes that will stay with
you forever.”
Weight loss can be emotionally
draining, as well as physically challenging.
Your body deserves love and care no
matter your size. But if you do feel like
making a change, use your support
system, whether that be friends, family
or a PT, and develop sustainable habits
that suit your lifestyle in the long term.
 MEAL PREP
LIKE A PRO:
LAUREN WILLIAMS

Edited by Lauren Dawes | Food Editor

Lauren Williams is a Team GB
taekwondo athlete with a seriously
impressive scoresheet. She’s a “I TRACK MY CALORIES
three-time European championship
gold medallist in the -67kg weight
DAILY TO MAKE SURE
category, plus, she took silver at the I HAVE ENOUGH TO
FUEL MY 2-3 TRAINING
2020 Tokyo Olympic games.
For Lauren, meal prep is essential

SESSIONS A DAY AND

to a successful day, with an intense
training schedule of at least two,
sometimes three, sessions daily (I don’t
know about you, but I feel pretty proud RECOVER ADEQUATELY,
of myself when I make it to the gym just
once a day, let alone multiple times).
WHILE MAINTAINING A
Proper fuel is the key to making sure WEIGHT CLOSE TO MY
FIGHT WEIGHT.”
Lauren’s body can recover and reset in
between each round. Here are some
of her go-to recipes.

1 JUMBO OATS
“I have these thick, creamy oats
with a litre of water and electrolytes
about 90 minutes before my training
session, then a double espresso
20 minutes before I star t. I also
h ave v ita m in D, o m e ga - 3 , a n d
multivitamin supplements to set me
up for a strong day.”

INGREDIENTS:
Serves 1
• 50g jumbo rolled oats
• 150ml oat milk
• 1 tsp. honey
• 15g peanut butter
• 1 medium banana
(chopped)

INSTRUCTIONS
1. Add the oats and milk to a pan and
heat over a medium heat while
stirring constantly until cooked
and of the desired consistency.
2. Stir in the honey and then
NUTRITIONAL INFO: pour into a bowl.
425kcal | 10g protein 3. Top with chopped banana and
60g carbs | 14g fat then add a dollop of peanut butter.
Per serving You can also add some chopped
nuts and fruit, but bear in mind this
will affect the nutritional content.
→
 NUTRITIONAL INFO:
575kcal | 49g protein
43g carbs | 22g fat
Per serving

2 TUNA PASTA SALAD

“I like to keep lunch a little lighter as I’m
often still quite full from breakfast, but my
INGREDIENTS:
body needs to repair and restore so I’m Serves 1
ready to go again in the afternoon. ” • 1 cup pasta (cooked)
• 50g light feta
(crumbled)
INSTRUCTIONS
1. Add the cooked pasta, tomatoes,
tuna, and salad leaves to a
bowl and mix thoroughly to
combine everything evenly.

• 70g mixed salad leaves 2. Pour in the vinaigrette and olive

oil and stir to evenly coat. Top
• 100g cherry with crumbled feta and enjoy!
tomatoes (halved)
• 1 can tuna in spring
water (drained)
• 1 tbsp. balsamic
vinaigrette
• ½ tbsp. olive oil
 3 STEAK AND SALAD
“If I’ve had a heavy day, I might add
some rice or bread, but otherwise
dinner is all about getting in protein
for recovery and a little healthy fat.
Plenty of veggies bulk up the portion,
add some micronutrients, and keep me
feeling full.”
NUTRITIONAL INFO:
511kcal | 52g protein
32g carbs | 18g fat
Per serving
INGREDIENTS: INSTRUCTIONS
Serves 1 1. Prepare the salad by adding the
• 200g rump steak leaves, chopped veg, sweetcorn and
olive oil to bowl and tossing. Season
• 100g bistro salad leaves
with salt and pepper if desired.
• ½ large red pepper
2. Cook the rump steak how you like it,
(chopped)
then slice up and place on top of your
• ¼ cucumber (chopped) salad. Simple but delicious.
• 1 carrot (chopped)
• 50g sweetcorn
• ½ tbsp. olive oil
 GET
RACE
SEASON
READY WRITTEN BY SCOTT WHITNEY
MSc Strength & Conditioning and
BSc (Hons) Sports Therapy

The half marathon is a popular distance among recreational runners. It presents an obvious challenge, but
running 13.1 miles is an achievement possible for most runners. If you can do 10km, then a half marathon
(21km) is more achievable than you might expect. So, whether you’re looking to build up to your very first
half marathon, or simply looking to break your PB, we’ve got training plans to get you over the finish line.
 HALF MARATHON BEGINNER PROGRAMME
This eight-week beginner programme is the ideal training
plan to follow after completing a successful 10km training
programme. Be smart about your training and listen to your
body — you want to avoid overtraining (or under-recovery)
and injuries as much as possible.
The programme focuses more on endurance to prepare you
for the distance. It’s a guide made to suit many people, so you
can tailor it to suit your needs and fit around your daily life.
The key to half marathon training is to develop and maintain
your aerobic fitness levels and improve your endurance. This
plan includes easy running as well as a weekly long slow run,
which comes with the challenge of running at a steady pace for
the entire duration of the run.
Strides are included on some days and offer an opportunity
to work on speed and form. After you’ve finished your
main run, complete four separate strides for 15 seconds
at 90% of your max speed, taking a short rest period
between each.
Bouts of interval training are also included in this programme,
as having a mix of skills in training is one of the best ways to
improve your cardiovascular fitness.
Interval training involves alternating periods of high-intensity
and low-intensity effort, and it has many health benefits in
addition to improving your ability to run faster for longer. These
efforts should be run at a pace faster than an easy run pace,
but not an all-out sprint.

TUESDAY WEDNESDAY THURSDAY SATURDAY SUNDAY

1 2-mile easy run Rest 3-mile

easy run
40-min
brisk walk
6-mile
run

2 • 3-mile easy run

• 4 x 15-sec strides
Rest
3-mile
easy run
40-min
brisk walk
7-mile
run

• 3-mile easy run 3-mile 3-mile 8-mile

3 • 4 x 15-sec strides
Rest
easy run easy run run

• 5-min warmup
• 6 x 2-min higher intensity
4 runs with alternating 2-min
2-mile easy
recovery run
• 3-mile steady run
• 4 x 15-sec strides
3-mile
easy run
8-mile
run
brisk walk recovery
• 5-min cooldown
WEEK

• 1-mile warmup
• 6 x 90-sec hill runs
5 2-mile easy • 4-mile steady run 4-mile 9-mile
with alternating jog
recovery run • 4 x 15-sec strides easy run run
back recovery
• 1-mile cooldown

• 1-mile warmup
• 8 x 2-min higher intensity 3-mile easy • 5-mile steady run 4-mile 9-mile
6 runs with alternating 2-min
brisk walk recovery
recovery run • 4 x 15-sec strides easy run run

• 1-mile cooldown

• 1-mile warmup

7 • 6 x 2-min hill runs with

alternating jog back recovery
3-mile easy
recovery run
• 5-mile steady run
• 4 x 15-sec strides
5-mile
easy run
6-mile
run
• 1-mile cooldown

• 5-min warmup
• 8 x 1-min higher intensity
8 runs with alternating Rest 2-mile easy run
HALF MARATHON
(13.1-mile run)
2-mile easy
recovery run
2-min brisk walk recovery
• 5-min cooldown
HALF MARATHON INTERMEDIATE PROGRAMME
This plan includes easy steady-state running as well as
a weekly long run. This is a slow-paced run where the
challenge is to maintain a steady pace for the duration of the
session. The plan follows a periodised approach, ensuring
you reach peak fitness close to the time of the race while
also building aerobic endurance gradually.
Hill runs are scheduled in week 1 and are performed to
improve lower limb power and develop your V02 max — the
amount of oxygen you can take in during exercise — while also
improving form and technique. Hills should be run at an easy
pace for a warmup, followed by a few gentle dynamic stretches
and then a hard run up the hill, with a gentle jog back down
to the start to allow you to recover before starting again. For
optimal effectiveness, run hills as a continuous effort (but feel
free to take a break or walk if you’re struggling).
Interval training becomes the dominant training method
later in the plan. It involves alternating periods of high-intensity
effort with periods of low-intensity effort, known as recovery.
These efforts should be faster than an easy run pace, but not
a maximal effort sprint.
Strides are also included in the plan. After your main run,
complete four separate strides for 15 seconds at 90% of your
max speed, with a short rest between each.
The intermediate plan also includes progression runs. Start
off slow in progression runs, almost at an easy run pace, and
gradually build the pace in blocks of 10 minutes of increasing
distance. Each section should be progressively quicker until you
are running close to your 10km pace.
Progression runs are the perfect building block towards
tempo running later in the programme. Tempo running
is key for training improvements and should be done at
a pace that’s comfortably challenging, faster than an easy
run pace but not as fast as your interval work.
Both training methods should help you to improve your
anaerobic threshold — the fastest pace you’re able to
sustain for the duration of the session.
 TUESDAY WEDNESDAY THURSDAY SATURDAY SUNDAY

1 4-mile
easy run
3-mile
easy run
• 4-mile steady run
• 4 x 15-sec strides
5-mile
progression run
8-mile
run

• 1-mile warmup

2 • 6 × 2 hill runs with

alternating jog back recovery
4-mile easy
recovery run
• 4-mile steady run
• 4 x 15-sec strides
6-mile
progression run
10-mile
run
• 1-mile cooldown

• 1-mile warmup
3 • 5 × 3 hill runs with 6-mile easy • 5-mile steady run 7-mile 10-mile
alternating jog back recovery recovery run • 4 x 15-sec strides progression run run
• 1-mile cooldown

• 1-mile warmup
• 1-mile warmup
4 • 5 x 3-min hill runs with
alternating jog back recovery
6-mile easy
recovery run
• 5-mile steady run
• 4 x 15-sec strides
• 3-mile tempo
• 1-mile cooldown
10-mile
run
• 1-mile cooldown

• 1-mile warmup
• 1-mile warmup • 5 x 1-min higher
• 8 × 2-min higher
WEEK

6-mile easy • 6-mile steady run intensity with 12-mile

5 intensity with alternating
2-min jog back recovery
recovery run • 4 x 15-sec strides alternating 2-min run
jog back recovery
• 1-mile cooldown • 1-mile cooldown

• 1-mile warmup
• 8 x 3-min higher intensity • 1-mile warmup
6 with alternating 90-sec
jog back recovery
6-mile easy
recovery run
• 6-mile steady run
• 4 x 15-sec strides
• 4-mile tempo
• 1-mile cooldown
13-mile
run
• 1-mile cooldown

• 1-mile warmup • 1-mile warmup

• 8 × 3-min higher intensity • 5 x 1-min higher
7 with alternating 90-sec
jog back recovery
6-mile easy
recovery run
• 6-mile steady run
• 4 x 15-sec strides
intensity with 2-min
jog back recovery
8-mile
run
• 1-mile cooldown • 1-mile cooldown

• 1-mile warmup
• 12 x 1-min higher
8 intensity with alternating
1-min jog back recovery
4-mile easy
recovery run
2-mile
easy run
HALF MARATHON
(13.1-mile run)
2-mile easy
recovery run
• 1-mile cooldown
 FIGHTING FIRE
WITH FIT WRITTEN BY MONICA GREEN

Four days a week, firefighter Chantelle Koutsou spends her time removing people from crashed cars, rescuing
people trapped in their homes, putting out literal fires and, occasionally, cats do indeed get stuck in trees. Away
from duty, 25-year-old Chantelle works as a PT, having graduated from Myprotein’s PT scheme in summer 2021.
Between balancing two careers, Chantelle has also been
working to heal her relationship with exercise and food.
She’s one of the most inspiring and motivating PTs to have
passed the scheme, so I was keen to catch up with her to
find out how she does it all.

NOBODY BELIEVED IN ME
Do you remember what you wanted to be as a child?
Astronaut, popstar, film star? Well, Chantelle wanted to be a
firefighter. So, she went ahead and did just that. Anxiety and a
fear of heights were no match for her determination. Chantelle
not only achieved her dream — she got in on her first try.
“My story is mega cliché. I wanted to be a firefighter when
I was literally three years old, and I used to go to the park
and slide down those poles and think, ‘I wanna do that’. And
being a firefighter was a massive challenge for me because I
was scared of heights, I was scared of small spaces. I suffer
really bad with anxiety and my whole family were like ‘there’s
no way’.
“Nobody believed in me other than my boyfriend. Everyone
was like ‘not a chance’. I applied for it and I got in first time,
which is really rare — a lot of the time it takes people between
five and seven years to get in as a firefighter.”
It became clear to Chantelle that firefighting is far more than
a physical challenge. It’s mental too.
“It’s such a challenge. Not just physically, but it can be so
mentally draining... We see some awful things and then the
next day, or even hours after, we have to carry on and do
what we do.
“And it’s not just fires. We go to car crashes, we go to water
rescues, we go to people stuck in their houses, there are a
lot of responsibilities that firefighters take on now from other
services. Especially the NHS because obviously they’re
struggling so bad at the moment, so we do a lot of first aid
work as well.”

YOU’RE HAVING TO PROVE

YOURSELF 10 TIMES MORE
THAN ANY OTHER GUY
Chantelle is one of a handful of female firefighters in her Fire
Service — women make up only 7% of the total UK workforce
— so when she first joined her brigade, made up entirely of
men, there were challenges. Chantelle felt she had to justify
her place among her peers. Spoiler: she absolutely would.
“It’s been a challenge since the day I signed up. You have
to prove yourself 10 times more than any other guy. I mean, I
would go to lift a bottle or something up and someone would
be like ‘are you sure you’re alright lifting that?’ or asking
someone else to lift it for me. And it’s like, I earned my place
here, I went through these fitness tests, I can do it, don’t get
other people to do it for me just because I’m a woman.
“It’s always breaking that stereotype that women can actually
do this job, otherwise I wouldn’t be here. I think unfortunately
the only way that services like these will change is if you have
more of an even ratio of women to men. And slowly we’re
breaking the mould.”
“YOU FIND THE STRENGTH FROM
GOD KNOWS WHERE”
It’s clear from talking to Chantelle that
she adores firefighting, and she’s more
than capable of doing it expertly. But
if you’ve never worked in emergency
services, imagining what it’s like to be in
crisis situations doesn’t get close to the
reality. So how does Chantelle get into
the right headspace and remain calm to
get the job done? She says it’s all down
to managing adrenaline.
“It’s that adrenaline rush that kicks in.
I’d relate it to when you zone into a work-
out and you get that buzz, you zone into
whatever music you’re listening to and
think ‘I’m doing this’. It’s that same sort
of thing.
“You go into a side [of yourself] that you
never really knew you had. You find the
strength from God knows where. You just
handle whatever the hell you need to and
I think it’s because you know someone’s
life is potentially down to you and that’s
your responsibility. So you get on with
whatever the hell you need to do, doesn’t
really matter about you.”
I CAN’T BE GIVING
PEOPLE ADVICE IF I
DON’T APPLY THAT
TO MYSELF
The gym has always been a place of
solace for Chantelle, somewhere to
blow off steam. Then came lockdown —
it completely disrupted her routine and
she started having negative thoughts
about herself. So, as she’d done before,
she turned to fitness to feel better. But
she became too focused on exercise.
“Lockdown hit, and I think mentally,
being stuck in the house, not being
able to do our day-to-day things. And
I think for me I just wanted to get fitter
and feel better in myself. And I know that
everyone has flaws in themselves, but
I just got to the point where I was just
really uncomfortable in my own skin. And
I just really didn’t like myself. So I turned
to fitness. I’ve always been into fitness,
but I found I was looking at it more than I
should have. So, I called my doctor and
they diagnosed me with body dysmorphia
and restricted eating disorder.
“For the last year I’ve been battling with
this headspace where I’m realising I don’t
need to control my calories, I don’t need
to control how much I’m exercising. And
I think the thing that really clicked for me
was the fact that my job is so physically
demanding that I can’t be sick. If I’m
sick I can’t do my job, and that’s what I
love. I also love being a PT and I can’t be
giving people advice if I don’t apply that
to myself.”
WE HAVE TO BE REALLY
GOOD COMMUNICATORS
Being a PT and a firefighter is a perfect
combo. In many ways, the two jobs are
similar, even if they seem totally different
on the surface. Chantelle has had to
perfect her communication skills as a
firefighter. She has to be crystal clear
with the public in emergency situations.
But this comes in handy when she’s in
the gym, too. Not only can she explain
things clearly to clients, but the level of
empathy she has developed after seeing
some shocking things helps her relate
and understand them better as people.
“ We have to be really good at
communicating to the public and
because unfortunately we do see some
horrifying things, it’s like when you go to
the hairdresser and you tell them your
life story and they’ve heard it so much
that they almost already know it. And I
think it’s a bit like with us — as a PT I have
some clients who do struggle, and I don’t
tell them the ins and outs of what I’ve
seen, but I can relate because I’ve seen
some things like that.
“I would say they’re actually two of the
best jobs to go hand in hand because
they’re not similar, but they are at the
same time. For me, being a firefighter
— I want to help people. Being a PT —
I want to help people. They’re both in that
same direction.”
IT’S GIVEN ME MY LOVE
FOR MYSELF BACK
Af ter being diagnosed with body
dysmorphia and an eating disorder during
the first lockdown, Chantelle began
working towards a better relationship with
her body and exercise. The first point of
action was to stop exercising altogether
for a while, until she felt ready to pick it
up again in a healthy way.
“For me [to heal the relationship], it
was very much asking myself ‘what do I
need right now’. And I realised that what I
actually needed was to stop exercising for
a few weeks, change my outlook on food.
So I started going: ‘right, as a firefighter, I
need to be strong, I need to be fit, I can’t
be, you know, feeling weak or fatigued,
so I need to eat.’”
Once Chantelle accepted this, she
was able to give herself the rest she
needed to begin recovery. It was then
she saw an advert for the Myprotein PT
scheme. Chantelle saw an opportunity
for herself to help others foster a positive
relationship with exercise, one where it
can be used as a way to feel better, not
as a punishment.
“Fitness was always my outlet; it was
my self-care. And going through that
transition of body dysmorphia. Going
from not liking myself at all to actually
quite liking myself was such a big thing,
and just changing my outlook on fitness
and [away] from fitness, it’s given me my
love for myself back. And I think knowing
that fitness can be such a big thing for
mental health, I realised: ‘right, I love
fitness, I want to help people, I already
help people in the job, but I want to
mentally help people, too’. So that was
the push that made me want to go
into PT-ing.”
LOOK, LET ME SHOW
YOU HOW TO DO IT
Unlike Chantelle, many people struggle to
pass the tests to get into the fire service
— usually it’s the fitness requirements
that hold them back. Chantelle wants to
change that. Her aspiration is to one day
have her own space where she can train
clients, and potentially run firefighting
training classes to help people get
fighting fit.
“Right now, we have a lot of people
trying to get into the fire service and
unfortunately, they don’t — usually
because of fitness. I would love to be able
to (I can’t because of GDPR!) but I’d love
to be able to pick those people and go,
‘look, let me show you how to do it’, and
train those people so that they can get
into the fire service.
“So right now, the goal is not to get rid
of one [fire service or PT-ing] because I
love them both. So, for as long as I can,
I will continue to do both. And one day, if
money comes my way, have my own gym
space where I can train people, but right
now they’re very much running alongside
each other.”

SHE’S A TRUE
TRAILBLAZER
Well, I’m convinced. Firefighting and
personal training do go hand in hand.
Talking to Chantelle was eye opening
to the mental and physical burdens on
firefighters. To balance that with a career
as a PT, to confront her own demons and
begin recovery, is beyond inspiring —
she’s a true trailblazer.
Chantelle wants to encourage more
women to consider joining the fire
service, so if you’d like to learn more
about joining, check out the brigade on
their website.
And if you think you might be struggling
with disordered eating or negative body
image, please seek advice. Follow the
QR code for a list of helplines set up to
assist those struggling with these kinds
of thoughts.
 FAKEAWAY Edited by Lauren Dawes | Food Editor

TRYING TO CUT DOWN ON THE TAKEAWAY SPLURGES BUT STILL WANT

SOMETHING TO LOOK FORWARD TO ON A FRIDAY NIGHT? WE GOT YOU.
Ordering a takeaway can be a minefield of questionable star ratings, minimum spends, delivery fees,
and long waits, right? Well, we’re serving up delicious solutions to all of those with indulgent
recipes you can whip up at home.
Plus, with these fakeaway meals on the menu, you’ll quickly realise that satisfying
your cravings doesn’t have to mean sacrificing your macro goals.
 1 HALLOUMI CURRY RECIPE
Rich, creamy, and packed with flavour, this veggie curry is definitely one for a Friday night.

WHAT YOU’LL NEED WHAT TO DO

For the halloumi: 1. Heat a teaspoon of coconut oil in a large pan and cook the
• 2 blocks halloumi (500g, cubed) onions on a low heat for 5-7 minutes until soft.

• ½ tsp. cumin 2. While onions are frying, add the cubes of halloumi to a large
bowl and coat with cumin, turmeric, coriander, and mild chilli
• ½ tsp. turmeric powder from the halloumi part of the ingredient list, then
• ½ tsp. coriander set aside.
• ½ tsp. mild chilli powder 3. When onions are cooked, add the garlic and ginger, and fry
• 1 tsp. 100% Coconut Oil for 2 minutes, tossing occasionally.
4. Add the cardamom pods, cumin, turmeric, chilli powder,
For the curry: and coriander. Stir well before adding chopped tomatoes
• 1 tsp. 100% Coconut Oil and a splash of water.
• 1 onion (finely chopped) 5. Simmer for 10 mins until tomatoes have broken down,
creating a gravy.
• 3 garlic cloves (crushed)
6. Remove from heat and leave to cool for 5 minutes before
• 1 thumb-sized piece of ginger (peeled and grated)
transferring to a blender. Blitz until smooth.
• 1 tin chopped tomatoes
7. Transfer blended sauce back to pan and add the coconut
• 3 green cardamom pods milk, salt, and garam masala. Stir well and leave to simmer
• 1 tsp. cumin for 15-20 minutes to thicken.
• 1 tsp. turmeric 8. Meanwhile, heat the other teaspoon of coconut oil in a
• 1 tsp. coriander separate non-stick pan and add the spiced halloumi. Fry
for 5-10 minutes until crispy, ensuring all sides are cooked,
• 1 tin light coconut milk then transfer to curry sauce. Stir well and serve with some
• 1 tsp. garam masala basmati or jasmine rice.
• ½ tsp. salt

Per serving

Calories Protein Carbs Fat

619 28.1g 16.2g 48.8g

 2 CHICKEN CURRY GYROS
This fusion fakeaway is the ultimate feast of flavours.

WHAT YOU’LL NEED

We’ve taken some of the best late-night guilty pleasure
food and given it an upgrade. You’re welcome.

For the chicken marinade:

• 500g chicken thighs WHAT TO DO
• 200g plain yoghurt 1. Mix chicken marinade ingredients (except the chicken) until
• 1 tbsp. curry powder combined, then add your chicken thighs and coat. Cover
• 1 tsp. sweet paprika and leave to marinate in the fridge for at least 30 minutes
(but the longer, the better).
• 1 tsp. garam masala
2. Meanwhile, add the green chilli, coriander, mint leaves, olive
• Salt and pepper to taste
oil and a splash of water to a blender and blitz until smooth.
• Juice of ½ a lemon Add this mixture to a bowl with plain yoghurt, garlic, cumin,
garam masala and lemon juice, and mix to combine.
For the mint-yoghurt sauce:
3. Remove the chicken thighs from the fridge 10 minutes
• 1 green chilli (deseeded & chopped) before you’re ready to cook them to allow them to adjust to
• 1 handful mint (stalks removed) room temp. Heat a non-stick pan on a medium heat, add
• 1 handful coriander (stalks removed) chicken thighs, and cook for around 5 minutes on each
side. Make sure they are cooked through before removing
• 1 tsp. extra virgin olive oil and set aside.
• 200g plain yoghurt 4. Add peppers into the pan, skin side down, and cook until
• 1 garlic clove (minced) they’re slightly soft and charred.
• ¼ tsp. cumin 5. Slice your chicken thighs into thin strips. Make sure the rest
• ¼ tsp. garam masala of your garnishes are ready to serve and then build your
gyros. First, add a generous amount of mint-yoghurt sauce
• Squeeze of lemon juice
to your flatbread, then pile on the chicken, pepper, red onion
• ½ tsp. salt slices, and tomatoes. Top with mango chutney and coriander
— then tuck in to a truly epic fakeaway.
To serve:
• 1 red pepper (roughly chopped)
Per serving
• 1 green pepper (roughly chopped)
• 4 flatbreads (heat slightly before making up gyros) Calories Protein Carbs Fat
• Vine tomatoes (roughly chopped) 541 40g 52g 17.5g
• 1 red onion (sliced)
• Coriander leaves (roughly chopped)
• Mango chutney (1 tsp. per gyros)
 3 BBQ CHICKEN CALZONE
These melt-in-the-middle pockets of joy are
surprisingly simple to make at home. And, thanks
to our Sugar-Free Sauce, they’re surprisingly low
calorie compared to traditional takeaway options.
WHAT YOU’LL NEED
• 1 sheet readymade pizza dough
• 25ml olive oil
• 1 tbsp. garlic powder
• Pinch of salt
• 150ml Sugar-Free Sauce (BBQ)
• 1 chicken breast (cooked & shredded)
• 1 red onion (sliced)
• 50g low-fat mozzarella
• 1 egg (beaten)
WHAT TO DO
1. Preheat oven to 180°C.
2. Roll out the dough and cut out 2 circles using an upturned
bowl to cut around.
3. Add the shredded chicken breast to a bowl along with plenty
of BBQ Sugar-Free Sauce to make a rich barbecue chicken
mix.
4. In a separate dish, mix together the oil, garlic powder, and
salt. Spoon a little of the mixture on to each circle of dough
and spread to coat evenly.
5. Next, add a generous amount of BBQ Sugar-Free Sauce
to the centre of the dough along with a few spoons of the
barbecue chicken.
6. Add the red onion and low-fat mozzarella on top and then
roll over one side of the dough to create a semi-circle shape
with all the ingredients enclosed inside. Use your fingers
to pinch and twist the edges of the dough together to seal
the calzone.
7. Brush each calzone with the beaten egg wash and cook for
15-20 minutes until golden brown.
8. Leave to cool for 5 minutes before serving — and be careful
of the hot, melty mozzarella inside!
Per serving
Calories Protein Carbs Fat
358 27g 33g 14g
 Per serving

Calories Protein Carbs Fat

269 5.1g 33.1g 13.7g

4 HEALTHY BAKED CHURROS

Freshly baked churros are top tier, there’s no
debate. Golden and crunchy on the outside with a
warm doughy centre, these are perfect for dipping
right into some rich, chocolatey Protein Spread.
WHAT TO DO
1. Preheat oven at 180°C.
2. Add the water and coconut oil to a saucepan and heat gently
until the oil melts. Then mix in the sugar and Flavdrops.

WHAT YOU’LL NEED

3. Add flour — make sure to sieve this first so that you don’t
get lumps — and mix with a spatula until it forms a dough.
4. Let the dough cool down for around 10 minutes and then
For the dough:
carefully transfer into a piping bag with a close star nozzle.
• 270ml water Pipe the dough into long sausages on a baking paper lined
• 150g flour baking tray, using a pair of scissors to chop at the length
you want.
• 3 tbsp. 100% Coconut Oil
5. Cook in oven for 20-30 minutes until golden and a bit
• 1 tbsp. coconut sugar
crunchy on the outside.
• 5 drops Flavdrops (Toffee)
6. In the meantime, mix the zero-calorie sweetener granules
For the coating: and cinnamon to make a sweet dusting. Once the churros
• 2 tbsp. sweetener granules are cooked, take them out and coat them in the dusting.
• 1 tbsp. cinnamon 7. Dip into melted chocolate Protein Spread for the ultimate
• Protein Spread (for dipping) treat! *Chef’s kiss*
PROft.Viddal
ROUTINE Riley
I’m Viddal Riley, pro boxer and MyPRO athlete. My training is designed
to build functional strength, endurance and increase my overall boxing
skill. Camp usually lasts around six weeks, and every week up to the final
week there’s a gradual increase in intensity to reach peak condition on
fight night. Here’s a quick routine featuring exercises I regularly turn to.
 EXERCISE 1: LUNGES WITH Muscle groups targeted:

KETTLEBELLS
HIP FLEXORS QUADRICEPS

HAMSTRINGS CORE

SETS: 4 REPS: 7 EACH LEG

WEIGHT: 10KG EACH HAND
This exercise is all about stability and having equal balance
on each leg. The kettlebell adds more resistance, forcing
the body to rely not only on the legs but also the core.

1. Hold the kettlebells past the tip of the toes.

by your side.
2. Inhale and take a big
step forward with your
right leg, with the weight
through the heel.
3. Bend at the knee until your
right thigh is nearly parallel
to the ground, but without
letting your right knee go
4. Your left leg should be
bent at the knee and
balanced on the toes while
in the lunge position.
5. Step the right foot back
on an exhale and return
to the starting position.
6. Repeat the motion
with your left leg.

“ YOU CAN SEE A PATTERN FORMING AT

THE HEART OF MY ROUTINE. CORE. ”
EXERCISE 2: PRESS-UPS
SETS: 5  REPS: 20
WEIGHT: BODY WEIGHT
Muscle groups targeted:

PECTORALS DELTOIDS

TRICEPS CORE

Another staple exercise for me — basic but essential 1. Your feet should be slightly
when done correctly. Your stomach should be held parted to spread your weight
in with the glutes engaged as you push away from across your lower abs. Clench
the ground. As a boxer, I need to have explosive your glutes. Your hands
power, and this exercise really packs a punch. should be a little more than
shoulder-width apart.
You may think of press-ups as requiring only
your arms to put in a shift, but you will need to 2. Keep focused on a spot directly
engage your core muscles to perform a plank. in front of you and keep your
Remember to keep your back and legs straight. spine neutral and in line with
your neck.
3. Keep your elbows close to your
torso as you push. At the top of
the press-up, your arms should
be straight. At the bottom, when
your elbows are bent, your chest
should just about touch the floor.
4. Use a mirror and place a
fist-sized object between
the floor and your chest so
you don’t cut corners or
rush through the motion.
 EXERCISE 3: KETTLEBELL
Muscle groups targeted:

SWINGS
HIP FLEXORS QUADRICEPS

HAMSTRINGS DELTOIDS

SETS: 4  REPS: 20 GLUTES CORE

WEIGHT: 24KG You can see a pattern forming at the heart of my routine.
Core. It’s essential to be in total control of your body weight
and to create explosivity. Kettlebell swings are the definition
of building power from the base and transferring it to the
upper. This is boxing.

1. Start with your feet 4. At the top of the

slightly wider than hip
width apart and point
your toes out slightly.
2. Grab a single
kettlebell in both
hands so that it
hangs between
your legs with your
arms extended.
3. Keeping your
knees soft, start the
movement by pushing
your hips back in a
hinge movement.
movement, as
you hinge at the
hip, drive the
kettlebell backwards
through your legs,
keeping your arms
slightly loose.
5. Bring the kettlebell up
to eye level, keeping
your arms straight,
and drop it to swing
between your legs.
6. Repeat for desired
number of reps.

“ IT’S ESSENTIAL TO BE IN TOTAL

CONTROL OF YOUR BODY WEIGHT
AND TO CREATE EXPLOSIVITY”
EXERCISE 4: WATT BIKE
SPRINTS
1. Set the seat level with
your hips, allowing a
slight bend in the knee.

SETS: 10  20 CALORIES EACH SET

2. Ensure the distance between
the seat and handlebars is
roughly the same distance as
your elbow and fingertips.
Muscle groups targeted: 3. You can select between level
1 and 10 on the resistance,
FULL BODY so pick your poison.
But remember; greater
resistance means harder
These sprints are a killer! Offering more resistance work, but better results.
than treadmill sprints, this is the pinnacle of anaerobic
cardiovascular training. The aim is to create a push
and pull motion with the arms while pedalling to
help balance the load on the body. Keep your
head still as excess movement wastes energy.
LEAN MACHINE By Chris Appleton
Level 3 qualified PT and
BA (Hons) in Sports Coaching

To build lean muscle, it’s all about nailing the right exercises. But fear not, it can be
done. Utilising compound movements that target multiple muscles in one move is the
way to get strong without packing on the pounds. Correctly performing each exercise
with the preferred sets and reps will give you a good pump and burn off calories in
the process.
If you’re completing the suggested reps on this full-body workout easily, your
weight isn’t high enough. But if you’re unable to lift the last few reps, your weight
may be too heavy. You should find it challenging but not impossible to lift your last
few reps.
 BEGINNER
KETTLEBELL
SWINGS
There are few exercises that combine
building strength and muscle while
also increasing your heart rate, so this
is a crucial exercise.
1. S
 tart with your feet slightly wider
than hip-distance apart and
point your toes out slightly.
2. Grab a single kettlebell in both
hands so that it hangs between
your legs with your arms extended.
3. Keeping your knees soft, start
the movement by pushing your
hips back in a hinge movement.
4. Keep your arms slightly loose,
and as you hinge at the hip,
drive the kettlebell backwards
through your legs. At the top of
this movement, drive your hips
forwards and allow the kettlebell
to swing forwards and up.
5. K
 eeping your arms straight until
the kettlebell is at eye level, and
then follow momentum to drop
and swing back between your legs.
Repeat this for the desired reps.
SETS: 4 REPS: 15-20
WEIGHTED SETS: 3 REPS: 8 EACH LEG
WALKING LUNGES
We want to hit the legs, but we can
take away the added weight and stress
of perfecting squats as a beginner.
Lunges will isolate each leg and hit the
same muscles.
1. Take a firm grip of the bar. It should
rest on your upper back, midway
down your traps and you should
maintain firm grip throughout.
2. Take a big step forward with your
left or right leg and slowly drop your
back knee towards the ground.
3. Make sure your toes are pointing
forwards, hips are tucked
under, and your front knee does
not move past your ankle.
4. As you drop to the ground, stop
when your leading knee reaches
slightly below 90° and your front
thigh is parallel to the floor.
5. Don’t let your back knee touch
the ground — this ensures
your muscles are fully activated
throughout the movement.
6. Push off your front foot and drive
the back leg forwards to step
straight into another forward
lunge. Keep your torso upright
and core activated as you move.
7. Returning to standing position
between each step can provide
a small rest and help you keep
your form on each rep.

SEATED DUMBBELL SETS: 4 REPS: 12

SHOULDER PRESS
If you’re yet to perfect the military
press this exercise provides similar
benefits. Use the back rest for added
support, or no back rest for more of
a challenge.

1. Hold the dumbbells up by your

shoulders, palms facing outwards.
Elbows should be bent at a 90° angle.
2. Press your arms up above your head.
3. Lower back to the starting position
to finish your first rep and continue
until the set is complete.

BARBELL FRONT
SQUAT
An underrated leg exercise, the front
squat will hit your legs and rely on your
core to support the weight.
1. The barbell should sit across
the front side of your shoulders,
close to your neck.
2. Your shoulders will hold
the weight, your torso will
support, and your hands will
offer stability to the bar.
3. Take a deep breath, tighten your
core and pull your shoulder
blades down and back.
4. Sit your hips back, bend and
push your knees out to lower into
the squat. Keep your chest and
elbows up throughout the rep.
5. Continue bending your
hips and knees until your
thighs are approximately
parallel with the ground.
6. Using your heels to take
the weight, push the floor
away and stand tall.
7. Repeat for the desired reps.
SETS: 4 REPS: 10-12
ADVANCED
UPRIGHT
ROW
Another exercise that’s often overlooked.
Using your arms, shoulders and traps, it’s
useful for building muscle and strength.
1. Starting with the barbell at
your feet, hands in a pronated
grip (palms facing down)
and slightly narrower than
shoulder-width apart.
2. Brace your core and squeeze
your glutes — this will minimise
swinging and will help protect
your lower back from injury.
3. Raise your elbows and pull the
barbell until your elbows are level
with your shoulders. Keeping the
barbell close to your body will help
prevent it swinging forwards.
4. Pause at the top before lowering
the weight back to the starting
position in a controlled manner.
5. Repeat for the desired reps.
SETS: 4 REPS: 10-12
BARBELL BENT-
OVER ROW
Another important compound
movement for building muscle and
strength — it targets many of your
back muscles while your biceps
support the movement and additional
core strength stabilises the body.
1. Hold a barbell with a pronated
grip (palms facing down).
Your feet and hands should
be shoulder-width apart.
2. Bend your knees and bring your
torso forwards slightly. Your
back should be straight and
almost parallel with the floor.
This is your starting position.
3. Pull the barbell up towards your
sternum, keeping elbows tucked
in and close to the body.
4. Pause and hold at the top of
the movement, squeezing
your back muscles.
5. Slowly lower the barbell back
to the starting position.
6. Repeat for the desired
amount of reps.
SETS: 4 REPS: 12-15
TWENTY’S
PLENTY
20-MINUTE
HIIT
40 SECS ON
20 SECS OFF
X2 ROUNDS
This circuit is designed to build core strength
and develop muscle, while burning some
serious calories at the same time.
Starting off with burpees is an ultimate calorie
hitter — they spike the heart rate and set
you on your way in this burner of a circuit.
Combined with a number of core exercises,
bodyweight resistance moves and heart rate
raisers, this circuit is sure to leave you feeling
like you’ve had a productive workout.
BURPEES
1. Start the exercise by squatting
with your hands on the
ground in front of you
2.K ick your feet back into a press-up
position and perform a press-up
3. S
 traight away, return your feet
to the squatting position
4. Jump up as high and explosively
as possible from the squat
position, hands in the air
CRUNCHES
1. Lie flat on your back with your knees
bent and feet flat on the floor
2. Either place your hands by
your forehead or cross your
arms over your chest
3. C
 ontract your abs by pulling your
belly button in towards your spine,
and slide your rib cage towards
your hips, ensuring your lower back
remains pushed against the floor
4. Keep your core activated
as you move
5. Lift your shoulders
slightly off the floor
6. S queeze at the top of the movement
and then lower yourself back to
the starting position, ensuring
to control the movement
PRESS-UPS
1. Your feet should be slightly
parted to spread your weight
across your lower abs. Engage
your glutes. Hands a little more
than shoulder-width apart
2.Look straight ahead of you
(not down), so that your head is
back and your spine neutral
3. K
 eep your elbows close to your
torso as you push. At the top of
the press-up, your arms should
be straight. At the bottom, when
your elbows are bent, your chest
should just about touch the floor
LEG RAISES
1. Start by lying on your back with your
arms by your side for stability
2. Keeping your legs together and
straight, lift them both off the floor
3. Engage your core throughout
4. Slowly bring them back down
and repeat
GLUTE BRIDGES
1. Lie on your back with your feet flat
against the floor and knees bent
2. Engage your glutes by squeezing
them and lift your hips off the floor,
driving them up towards the ceiling
3. At the top of the movement your
body should form a straight line
from knees to shoulders, keeping
your head facing forward
4. At the top of the movement, pause and
squeeze your glutes as hard as you can,
hold for one or two seconds, and then
lower down slowly to the starting position
PLANK
1. G et yourself into the press-up
position, lowering yourself down so
your forearms are flat on the floor
2. Your hands should be clenched
and elbows under your shoulders
at a 90-degree angle
3. Pull your lats back and down
4. Engage your core by pulling your
belly button to your spine and brace
V-UP
1. L ie face-up on the floor with
your legs and arms straight and
lifted off the floor slightly
2. In one complete movement, lift
your torso and legs as if you’re
trying to touch your toes
3. Lower your body back
down and repeat
BODYWEIGHT SQUAT
1. S
 tand with feet shoulder-width apart,
and toes turned slightly outward
2. T ighten up your core to stabilise
yourself, and start to shift your weight
back into your heels while pushing your
hips behind you as you squat down
3. C ontinue to lower yourself until your
thighs are almost parallel to the floor.
Your feet should remain flat on the
ground, and knees slightly over your toes
4. Keep your spine neutral, chest
out and push through the heel
to return to the start position
5. Keep the core tight throughout
WALKING LUNGE
1. S
 tart in a neutral standing position, step
forward with one leg, so your legs form
a triangle with the floor, with each leg
at around 45 degrees to the floor
2. Lower your body towards the floor,
allowing the knee of your front leg
to track over your toes (it doesn’t
matter too much whether your
knees pass your toes or not — this
will be down to ankle mobility)
3. A s you lower your body, the knee of
your back leg should come close but
not touch the floor. You should feel a
stretch in the quads of your back leg.
Both knees should be bent at around
90 degrees in the bottom position
4. Push through the heel of your
front foot, stepping back to the
start position. You should feel the
load in your glutes and quads
HIGH KNEES
1. S
 tart jogging on the spot
2.Stand tall and bring your knees
to waist height on each rep
3. Maintain pace throughout
allotted time
APPETITE FOR
CHANGE
The world is changing. Sadly, not all
for the better. As awareness of the
climate emergency increases, so do
efforts to combat it, and many are
reviewing their weekly shop in the
name of the environment. Known
as the climatarian diet, it involves
choosing what you eat based on its
carbon footprint.
The main focus is prioritising locally
sourced ingredients. The diet doesn’t
make you cut out animal products
entirely but rather encourages you
to consider eating more plant foods
and reduce the intake of animal
products, cutting those that are the
least sustainable for the environment.
But does cutting out these foods
benefit our health as well as the
environment?
Let’s find out.
WHAT DOES THE
CLIMATARIAN DIET
REDUCE?
• Beef, pork and lamb
• Eggs
• Farmed salmon
• Cheese
• Processed foods
People who follow a climatarian diet
actively reduce or eliminate these
carbon and water-intensive foods
from their diet.
Written by Jenaed Brodell,
Registered Dietitian (HCPC)
and Sport Scientist
Imported produce
Most fruits and vegetables are
seasonal, so a lot of produce is
imported from overseas to meet year-
round consumer demand.
Red meat, specifically beef,
lamb and pork
Beef and lamb are two of the
biggest sources of greenhouse
gases from food production, so
consumption of both is recommended
to be no more than 65g per week
for climatarians.
Current dietary guidelines in
the UK recommend limiting red
meat consumption to twice
per week to reduce the risk
of cer tain adverse health
outcomes such as heart disease
or colorectal cancer.
Chocolate
The UK chocolate industry
a l o n e c o nt rib u te s t wo
million m etric tonn es
of CO2 emissions per
year. The milk and sugar
required for the production
of c o m m e rcia l ch o c o late s
is also considered a poor choice
by advocates of the diet.
Cheese
Cheese is also restricted
o n th e clim ata rian diet.
Cheese comes from dair y
cows, which are a major cause
of greenhouse gases.
 FOOD FOR Thought
If you choose to decrease meat
intake, it’s important to make
sure you’re still getting important
nutrients like protein, iron and B12
elsewhere to compensate, as meat
is commonly relied on for these.
Bison and venison are two more
sustainable red meat options.
Cheese is a source of protein and
calcium. You can limit cheese intake,
and choose less impactful varieties
such as feta, brie, camembert, and
mozzarella due to their shorter
ageing process. There are also
plenty of dairy-free alternatives on
the market currently that are just
as good as the real thing and have
ample calcium.
Diets high in processed meats
increase risk of heart disease, high
blood pressure, gastrointestinal
diso rd e rs an d oth e r se rious
diseases. Eating more plant-based
whole foods is not only better for
general health but has also been
shown to reduce the risk of these
conditions.
The key ingredients in the diet —
vegetables, lentils, beans, whole
grains — happen to be packed
with fibre and nutrients, and all
are associated with positive health
outcomes.
All in all, if you’re looking to do
more for the climate than recycling
packaging, but don’t want to give
up meat entirely, a climatarian diet
could be for you.

REFERENCES
1. Hannah Ritchie and Max Roser
(2020) - “Environmental impacts of
food production”. Published online at
OurWorldInData.org. Retrieved from:
‘https://ourworldindata.org/environmental-
impacts-of-food’ [Online Resource]
4. Anand, S. S., Hawkes, C., de Souza, R. J.,
2. Konstantas, A., Jeswani, H. K., Stamford, L., &
Azapagic, A. (2018). Environmental impacts of
chocolate production and consumption in the
UK. Food research international, 106, 1012-1025.
3. Fleming RM. Chapter 29. Atherosclerosis:
Understanding the relationship between
coronary artery disease and stenosis
flow reserve. Textbook of Angiology.
John C. Chang Editor, Springer-Verlag,
New York, NY. 1999. pp. 381-387.
Mente, A., Dehghan, M., Nugent, R., Zulyniak,
M. A., Weis, T., Bernstein, A. M., Krauss, R. M.,
Kromhout, D., Jenkins, D., Malik, V., Martinez-
Gonzalez, M. A., Mozaffarian, D., Yusuf, S.,
Willett, W. C., & Popkin, B. M. (2015). Food
Consumption and its Impact on Cardiovascular
Disease: Importance of Solutions Focused
on the Globalized Food System: A Report
From the Workshop Convened by the World
Heart Federation. Journal of the American
College of Cardiology, 66(14), 1590–1614.
https://doi.org/10.1016/j.jacc.2015.07.050
5. Fleming RM. Chapter 29. Atherosclerosis:
Understanding the relationship between
coronary artery disease and stenosis
flow reserve. Textbook of Angiology.
John C. Chang Editor, Springer-Verlag,
New York, NY. 1999. pp. 381-387.

GLOSSARY
Scientific jargon, complex muscle terms, and
oh so many acronyms. It can be tough to
keep track with fitness speak, even if you’re
a certified personal trainer. Simplicity is key,
which is why we’ve broken down the difficult-
to-understand words into terms we can
all understand.
AMINO ACID
PROFILE
As the building blocks of
proteins, amino acids play a
vital role in muscle building, and
hormone and neurotransmitter
production. An amino acid
profile is the view of all the
amino acids present in a
protein. You should make sure
you’re getting all nine essential
amino acids (they can’t be
made in your body) from
your diet.
COMPOUND
MOVEMENTS
Dynamic exercises that target
m u l t i p l e m u s c l e g ro u p s
and joints at the same time.
The opposite of isolation
movements, which focus on a
single muscle group.
ELECTROLYTES
Salts and minerals — such
as sodium, potassium, chlo-
ride, and bicarbonate — that
are found in the blood. They
conduct nerve impulses in the
body to make sure you stay
hydrated and your pH level is
balanced. They’re lost through
sweat, so it’s important to
replenish them after a workout.
ENDOTHELIAL
FUNCTION
The endothelium is a layer
of cells that line your blood
and lymphatic vessels. When
functioning well, they control
blood flow and the flow of
electroly tes b et ween the
blood and tissues, among
other important substances.
When functioning poorly,
blood flow is less effective,
leading to muscle fatigue,
as nitric oxide levels aren’t
replenished in the muscles.
Endothelial dysfunction (or poor
functioning) is associated with
most types of cardiovascular
(i.e., your heart and blood
vessels) disease.
FORTIFIED
Adding vitamins or other
supplements to increase the
nutritional value of something.
For example, you can fortify
your breakfast smoothie by
adding a scoop of protein.
MACRONUTRIENT
The chemical compounds
that humans consume
i n l a rg e q u a nt i t i e s t h at
provide bulk energ y. The
three macronutrients are
c a r b o hy d r ate s , p rote i n s ,
and fats.
MICRONUTRIENT
Essential vitamins and minerals
that are needed in varying
quantities for a range of bodily
functions and to maintain
health. Some examples are
iron, zinc and copper.
MIND-MUSCLE
CONNECTION
A conscious and deliberate
muscle contraction. It’s the
ability to focus the tension
you create during exercise on
a specific muscle or region of
muscles in the body, and the
difference between passively
and actively moving the weight.
RESISTANCE
EXERCISE
During a resistance training
workout, you move your limbs
against resistance provided
by your own body weight,
gravity, bands, weighted bars,
dumbbells, or any weight for
that matter, to target certain
muscle groups. Some exercise
machines can also be used for
resistance training exercises.
SKELETAL MUSCLE
More often referred to as just
‘muscle’, and mostly attached to
the bone by tendons. These are
voluntary muscles, meaning we
use them deliberately (or also
as a result of reflex reactions).
 KEEP YOUR
NUTRITION
ON TRACK WITH

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