womens blog

You Want To Become A Bio-Synergy Ambassador – Trust Us

Tuesday, June 26, 2018 - 12:44

“Effective and high-quality.” “A wide range of quality supplements.” “All the benefits and none of the added sugars and other nasties.” “Head and shoulders above what else is out there on the market.” “The best in the business.” That’s just a sample of what Bio-Synergy’s 40-odd ambassadors had to say about the UK’s top independent sports nutrition company. The ambassadors are a diverse group of high achievers, but they’re all united by that love of Bio-Synergy products – and not because they’re paid to say that.

Don’t believe us? “Ambassadors don’t get paid. You do it because you want to do it and because you believe in the product.” That’s Mike McGurn, one of rugby’s pre-eminent strength and conditioning coaches. He began using Bio-Synergy long before he became an ambassador, when he was working with St Helens. He introduced Bio-Synergy supplements during the club’s triumphant 2000-01 season when they won the Challenge Cup and World Club Challenge, going on to take the Super League title in 2002. “A lot of people remarked that we were bigger, stronger, faster than other teams in the league,” says McGurn.

The...

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What causes hiccups in babies in the womb?

A baby may hiccup while in the womb. This can be a regular occurrence for some women to feel but may not happen to everyone. There are some occasions when excessive hiccupping in the womb needs to be assessed by a doctor, as it may sometimes lead to serious complications. Learn more about baby hiccups in the womb here.

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What’s New On The Garmin Fenix 5 Plus Range

Nick Harris-Fry
Friday, June 29, 2018 - 10:40

Given that even £100 fitness trackers now boast features like 24/7 heart rate monitoring and a built-in GPS chip, you have to wonder what marvels are being put in top-end devices that cost north of £500. We certainly did, so when Garmin announced the Fenix 5 Plus range of trackers – £599 and up, way up – we were intrigued to find out what bells and whistles they contained.

That’s why we spoke to Greg Vulinovic, a product manager at Garmin, to explain the most exciting new features in the Fenix 5 Plus range, a substantial update to the Fenix 5 range, which consists of three trackers: the 5S Plus, the 5 Plus and the 5X Plus.

Who is the Fenix range aimed at?

While Garmin’s Forerunner range takes care of road runners and triathletes, the Fenix trackers are designed for those who want to explore more of the great outdoors.

“It’s more for trail runners and people who go up mountains who want the navigation features and something a bit more rugged,” says Vulinovic. “The Forerunner 935 is made of plastic so it’s really light, which is great when it’s all about race times, whereas the Fenix is made out...

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Join The Red Bull Million Mile Commute This July

Nick Harris-Fry
Wednesday, June 27, 2018 - 16:14

Here at Coach we’ve made no secret of our belief that an active commute is just about the best way to fit exercise into even the busiest of lives, because the benefits extend well beyond improving your physical health. By running, walking or cycling to work, you’ll also save yourself some cash and quite possibly some time, as well as arriving at work full of endorphins and ready to win the day.

Those who engage in an active commute this July will also have the chance of winning prizes if they join the Red Bull Million Mile Commute through the fitness app Strava. This is the second year of the initiative, which challenges people all over the world to log their runs and rides to work on Strava with the aim of hitting a cumulative million miles.

In 2017, Red Bull allowed three months for the million miles, but this year it’s just one so it will take as many participants as possible to reach the target. As an extra incentive there will be prizes available based on hitting certain individual distance targets. The first 2,500 people to log one mile will be sent a Red Bull sample pack and hitting...

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How To Prevent And Treat Back Pain

Nick Harris-Fry
Wednesday, June 27, 2018 - 12:21

Back pain is one of the most common health problems in the UK, primarily because so many people have sedentary lifestyles that include hours hunched over a desk each day.

It is so common that even if you haven’t experienced back trouble, it’s still worth taking steps to ensure that remains the case. For help in that regard we enlisted Alex Clark, physiotherapist at orthopaedic support specialist Neo G, for his advice.

How common is back pain?

Back pain is one of the most common causes of long-term sickness in the UK, with 80% of people expected to experience lower back pain at some stage of their lives.

What kind of pain do people usually suffer from?

Back pain can either manifest as an acute episode or chronic pain. Most causes of back pain are due to an acute strain of a muscle, ligament or pain from the facet joints in the spine [the ones that allow you to twist and bend]. Luckily, there are things you can do to prevent these types of injuries from developing.

What are good ways to prevent back pain?

More of us than ever before are living sedentary lifestyles and spending large portions...

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The Best Stomach Exercises For All Levels Of Gym-Goer

Nick Harris-Fry
Tuesday, June 26, 2018 - 18:30

If you’re looking to strengthen the muscles around your stomach or harbour dreams of sculpting a six-pack, the good news is that if your fitness regime includes compound moves you’ve got a head start. Exercises like squats and deadlifts work the midriff muscles along with many other areas of the body, making them a time-efficient pick for those trying to strengthen their core.

However, some more direct work on the abs is also a good idea, especially if you do have a six-pack in mind. To help, we asked Joel Freeman, Beachbody super-trainer and co-creator of the Core De Force workout, to pick a variety of moves for beginner, intermediate and advanced gym-goers.

Beginner Stomach Exercises

Prayer crunch

Reps 10

Lie on your back with your feet flat on the ground and knees bent. Extend your arms and bring your hands together between your knees. Curl your chin towards your chest, lift your shoulders off the ground and reach your hands as far forwards as you can. Lower your shoulder blades back towards the ground.

Side crunch

Reps 20 total

Lie on your back with your feet flat on the...

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Take Your Fitness To New Heights With This Conditioning Workout

Tuesday, July 3, 2018 - 12:57

If you want to take your all-round fitness to new heights then you’re going to need a ladder. A workout ladder, to be precise, where you do descending and ascending reps. In this workout you’ll do an inverted ladder, which means you do descending reps of one move followed by ascending reps of another.

“Inverted ladders will test you mentally as well as physically,” says Olli Foxley of W10 Performance gym. “One exercise is getting easier as the other is getting harder.”

How to do it

Do ten reps of exercise 1A then one rep of exercise 1B followed by a 10-metre bear crawl. Then do nine reps of 1A and two reps of 1B, and continue in that pattern until you get to one rep of 1A and ten reps of 1B, completing the bear crawl between ladder “rungs”.

1A Inverted row on rings

Hold the rings in each hand and position your body in a straight line at a 30-45° angle to the floor with your heels on the floor and your arms straight. Keeping your elbows tucked in to your sides, pull your body up so your hands just about touch your chest. Squeeze your back muscles together at the top of the move, then lower under control to the...

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This Beginner Pilates Workout Will Improve Your Posture

Nick Harris-Fry
Monday, July 2, 2018 - 21:03

While there is no one thing you can do that will guarantee good health, there are some lifestyle changes that it would be wise for almost everyone to make. One is to eat more vegetables, another is to ensure you’re getting enough fibre and a third is to do some kind of activity to improve your posture.

The reason for the latter is correcting the damage done by the lengthy hours many of us spend hunched over a desk or a phone, but the benefits also extend to improved running form and a more stable base for weightlifting. And the really good news is that it doesn’t take a huge amount of work to improve your posture. This short and simple Pilates routine from sports physio Kim Saha done once or twice a week will work wonders.

Video of Pilates to Improve your Posture

Chest opener

Reps 40

Why To correct tightness in the shoulders

How Stand with your feet hip-width apart, knees slightly bent, tailbone tucked in, lower abs drawn in and chest open. With your elbows tucked in to your torso, move your forearms out in front of you with your palms facing up. Keeping your elbows tucked, use your...

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How To Stop Hay Fever Ruining Exercising Outdoors

Nick Harris-Fry
Monday, July 2, 2018 - 17:20

There are, of course, far worse things to suffer from than hay fever, but that’s cold comfort when every outdoor excursion during the sunnier months results in fits of sneezing and eyes that itch for hours.

Hay fever, or more properly allergic rhinitis, can be particularly awful for those who have to train for a big event during a period of high pollen levels. For advice on how to stop hay fever ruining your summer of outdoor sport, we spoke to Dr James Hull, respiratory physician at The Centre for Health & Human Performance.

How can hay fever affect athletic performance?

It can have a massive effect. It can really stuff people’s events or their season, because many events occur at a time when pollen is high. And it’s not just the symptoms that a standard hay fever sufferer might struggle with – sneezing, itchy eyes, feeling fatigued – it’s also the fact that you can’t sleep very well.

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Another common complaint is that people tend to get infections as well. Part of that is that if your nose is blocked you’re forced to breathe through your mouth. It’s not so much when...

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Love Island Winner Kem Cetinay On How His Love Of Weightlifting Turned His Life Around

Joe Warner
Monday, July 2, 2018 - 17:17

Photography Glen Burrows. Grooming Laura Tucker

This cover star of August’s Men’s Fitness has had quite a year. He went from cutting hair in a back-street barber’s to recognition on every street corner after winning Love Island, 2017’s hit and Bafta-winning ITV2 reality show. More than 2.5 million people watched him and Amber Davies leave the show’s Mallorcan villa as king and queen of the ultimate holiday romance.

But while viewers voted in droves for his cheeky and cheerful outlook on life, they didn’t realise that Kem hadn’t always been the life and soul of the party. Indeed, he spent his early teens locked away in his bedroom unable to leave the house for school or work because of crippling anxiety brought on by almost losing his mum. Discovering the gym helped him turn his life around, and now Kem is determined to use his fame and huge social media influence to help other people struggling with mental illness to get back on their feet too.

It’s been quite a year for you Kem – has it all sunk in yet?

It’s been an absolute whirlwind. This time last year I was a barber in a little back...

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The Six-Pack Workout To Build Bigger Abs

Men’s Fitness
Tuesday, July 10, 2018 - 15:46

The best beginner moves for building an impressive set of abs require no kit at all. That’s great news, because it means you can start sculpting a solid six-pack any time, anywhere. But after those initial results the returns can start to dry up and it won’t matter how many crunches you do – your bodyweight is no longer enough to keep the gains coming.

It’s at this point you need to increase the workload on your abs so they carry on growing both bigger and more defined. And one easy yet highly effective way to do this is to introduce extra resistance to your abs routine with dumbbells. Try this challenging but rewarding six-move session to get your six-pack back on track.

How to do the workout

This session is made up of six moves, split into two tri-sets – which means you do three exercises back to back with little or no rest between them. So you complete all the reps of move 1A, then the same for 1B and 1C. You get 10 seconds of rest between the first two moves, then a 60-second break after the third. You’ll do three tri-sets of moves 1A, 1B and 1C, then repeat this approach with moves 2A, 2B...

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The Best Foam Rollers

Nick Harris-Fry
Wednesday, July 4, 2018 - 16:18

Everybody’s foam rolling these days. Runners, cyclists, weightlifters – you name it, they’re doing it. That’s because anyone who exercises can benefit from the practice, which is also known as self-myofascial release. If you’ve embraced foam rolling, or have been sufficiently convinced by its reported benefits to want to start, then you need a foam roller. And although the effects of foam rolling largely remain the same with different rollers, they come in all shapes and sizes, so to help you decide which is right for you we’ve put together this buyer’s guide – and listed some of our favourite options.

Foam Roller Buyer’s Guide

Why foam roll?

“It starts to break down tension and tightness in the muscles, promotes blood flow to aid with muscle fatigue and increases your flexibility,” says Hannah Walsh, Runners Need store expert.

If you’re doing it right, foam rolling will probably not be a comfortable experience, but grit your teeth and remember that the pain is doing you good.

What are the different kinds of foam roller?

The key differences between foam rollers relate to their size, firmness...

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Why Losing Weight And Getting Lean Aren’t The Best Fitness Goals

Nick Harris-Fry
Tuesday, July 3, 2018 - 16:43

When you’re about to embark on a fitness kick, perhaps the two most important questions you should ask yourself are what you want to get from it and how can you ensure that you stick with it for life, rather than just a couple of weeks.

When it comes to stickability in particular, opting for an extreme short-term fitness regime can be counterproductive, because while the immediate results can be impressive, it’s harder to sustain that effort level in the long term.

Tim Hayes is a personal trainer and the creator of Peach, an app that connects Londoners with personal trainers. Over the course of his 15-year career Hayes has noticed that more and more clients come to him with aesthetic targets, often fuelled by insecurities fed by social media sites like Instagram. We spoke to Hayes about the change he’s seen in the fitness industry, and what fitness goals he thinks would be more productive.

What are the most common goals set by people you work with? Have these changed during your career?

I work all over the world and generally in coastal cities the focus is much more on aesthetics. In recent...

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How To Treat Sunburn

Nick Harris-Fry
Wednesday, July 11, 2018 - 15:36

We’re realists here at Coach. We know that we can inform you of the finer points of using sunscreen and which are the best sun creams until we’re red in the face, but at some point you – and, if we’re honest, we – will take our eye off the big blazing fireball in the sky and end up with red faces.

In the UK, the reason is often utter disbelief that the sun will be hot enough to actually burn us. Even in the midst of a savage summer heatwave, Brits take a cavalier attitude towards protecting their skin. Research from Bupa Health Clinics found that 73% of UK adults don’t apply sunscreen in the UK, and 30% say they are less careful about applying sun cream at home than they are when on holiday abroad.

If you are someone who has succumbed to sunburn, then after scolding yourself for being so careless it’s time to consider some treatment options. We asked dermatologist Dr Stephanie Munn from Bupa Health Clinics for her top tips for soothing sunburn. Take it away, Dr Munn.

Stock up on aloe vera

This is a great natural remedy for sunburn. Aloe contains enzymes that reduce inflammation and increase...

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To Build Muscle Faster, Ditch Cardio And Start Conditioning

Wednesday, July 11, 2018 - 11:43

So what’s wrong with traditional cardio?

“It isn’t the most efficient way of training,” says trainer Stephen Taylor (getbodyconfident.com). “If you enjoy it and have time, fine – but you won’t build muscle from it. Muscle is hard to build as it is, and endless running or workouts on the cross-trainer won’t help this situation.”

So what’s the alternative?

“If you’re a busy man, you want the best results in minimal time. For this, conditioning is the game-changer,” says Taylor. “Conditioning is cardio, but not as you know it. It’s a hybrid of both strength and cardio training that requires you to work out at a high intensity for shorter periods of time. It’ll give you far more bang for your buck when you’re looking to build a lean, athletic physique, but it’s also a fast way of firing up your metabolism.”

How do I do it?

“Conditioning can refer to several types of exercise, but what they all have in common is that they fire up your metabolism and serve as a serious test of mettle,” says Taylor. “They might involve strength or speed alongside endurance.

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“My two favourite ways of performing...

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Maintain A Healthy Frame With This Strength Workout For Beginners

Nick Harris-Fry
Tuesday, July 10, 2018 - 11:22

Last week, you may have seen reports covering Public Health England’s recommendation that everyone should find the time to fit in a couple of resistance workouts a week. Yes, pick your jaws up off the floor – it’s not a new idea, but a review of the evidence has reconfirmed its importance.

That’s on top of the 150 minutes of moderate aerobic activity a week (or 75 minutes of vigorous activity). Hitting your aerobic activity target each week is great for your lungs and heart, but there are distinct benefits to strength training that you might be missing out on. Maintaining strong bones and muscles becomes especially important as you get older, and you’re well advised to build up your muscle and bone mass as a young adult to help avoid issues later in life. It’ll also help satisfy NHS guidelines that state that a casual acquaintance should comment “Have you been working out?” at least once per lifetime.

For more info on the importance of strength training, plus a beginner routine that works all the major muscle groups, we spoke to Andy Page, strength and conditioning coach at Pure Sport...

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A color-coded guide to vaginal discharge

Vaginal discharge often changes colors, depending on the time of the menstrual cycle. Some colors indicate that the area is healthy, while others can signal an infection or a hormonal imbalance. In this article, we provide a color-coded guide to vaginal discharge. Learn what the colors show and when to see a doctor.

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Is crab and other seafood safe to eat during pregnancy?

Many women are concerned about the seafood they eat during pregnancy due to the risk of food poisoning and high mercury content. Fortunately, cooked crab, imitation crab, and lobster are safe to eat when they are correctly prepared. Learn more about which fish to eat or avoid and all about the safety of fish products.

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Healthier Dairy Food Choices

Thursday, June 14, 2018 - 11:04

For Milk: Buy Organic

“Current farming methods result in massive overmilking of cows, which can cause infections that are carried into the milk we drink,” says trainer Matt Roberts. “In turn this can cause health issues by increasing inflammation in the body, which can potentially lead to further problems. Organic, non-intensively farmed is definitely better. Which type depends on you. Whole milk has a higher fat content so it’s the most calorific, but it also has a higher vitamin D content than semi-skimmed, which has slightly less fat and slightly more sugar. But avoid skimmed, which has the highest sugar content and is stripped of most of its nutrients through the fat-removal process.”

For Hard Cheese Go Traditional

“Choosing organically-sourced cheese will reduce the level of any chemical ingredients in it and ensure the fats in the cheese are natural,” says Roberts. “Cheeses to avoid would be processed cheeses like cheese strings or cheese slices, because these are completely processed and will contain trans fats which are detrimental to health.” There’s some evidence that cheese made from “raw” (unpasteurised)...

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Use This Strength And Conditioning Workout When You’re Short On Time

Thursday, June 14, 2018 - 10:11

When you’re determined to make big strength gains – and improve your physique to boot – but are short of free time in which to train, it can feel like mission impossible. The truth is that you can get stronger and leaner in a relatively short amount of training time, but only if you spend those precious minutes perfectly. And that’s exactly what this dumbbell complex circuit, designed by top trainer Olli Foxley of W10 Performance, is all about, providing the maximum bang for your buck in the minimum time and space.

“Dumbbell complexes are a fantastic way to train all of the major movement patterns in a short space of time, which will really elevate your heart rate,” says Foxley. “When doing a variety of moves back to back, using dumbbells is often a better option than a barbell for strength and conditioning gains because you’re using a lighter total load so you won’t suffer from form-ruining fatigue.”

How to do it

Do five reps of each move in order without resting in as you transition between them. After the final move, rest for two minutes, then repeat the circuit following exactly the same formula. Do five rounds...

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The Best Sources Of Protein For Vegans

Nick Harris-Fry
Wednesday, June 13, 2018 - 14:51

If you decide to make the switch to a completely plant-based diet there are certain parts of your diet you need to pay close attention to to make sure you’re getting the nutrition you need to stay healthy. One of those is protein, because as a general rule omnivores tend to get the bulk of theirs from meat and dairy foods.

Getting all the protein you need from a vegan diet is eminently achievable, even if you have the high protein demands that come with an athletic lifestyle. You just have to know what to eat – so we asked Heather Russell, dietitian at The Vegan Society for advice on exactly that.

What are the best sources of protein for vegans, particularly if they train frequently?

The quality of all sources of protein varies, and a good way to work out what the best vegan sources is to look at the amount of lysine, which is an amino acid. Good sources include beans, lentils, peas, soya, peanut butter, quinoa, cashew nuts, chia seeds, ground linseed, hemp seeds and pumpkin seeds. Soya in particular is a great source of plant protein – the quality of the plant protein in soya is similar to...

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How Music Can Help Your Workouts

Joel Snape
Tuesday, June 12, 2018 - 11:04

“Music can change our psychological state, so I recommend having a number of playlists: to excite, to relax and to maintain current state. Listening to music can act as a barrier from external influences as well as assisting in finding the optimal state of mind we need to perform, and it can directly influence our heart rate.

“Rhythmic response allows us to synchronise movements with the music. This is about more than tapping your feet to the beat– it can help the communication from the afferent nervous system (muscles to brain) and the efferent nervous system (brain to muscles), which can increase performance of skills. Music playing in the background, meanwhile, encourages a shift in focus towards the sound and away from fatigue-related sensations.

See related 
An Expert Explains How To Prevent And Treat Achilles Tendonitis
Plantar Fasciitis: How To Spot, Treat And Prevent This Runner’s Nightmare
Five Exercises To Minimise The Risk Of Shin Splints
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“As intensity increases, music doesn’t get the same attention, because our physiological...

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How To Resist Junk Food Cravings

Tuesday, June 12, 2018 - 11:27

Breathe and stop

Mindfulness isn’t just for staying calm on the commute – there’s evidence that it can prevent food cravings by occupying short-term memory, according to a study from London’s City University. Researchers found that everyone from Buddhists to gym-bros can benefit from a focus on breathing as a distraction – there are plenty of mindfulness apps that are free to try, and a better bet than the biscuit barrel.

Sleep off bad habits

Staying up late? Apart from the extra time it gives you to eat more – oh, those late-night raids on the cereal cupboard – research published this year in the American Journal Of Clinical Nutrition found that increasing sleep to the recommended minimum of seven hours a night saw test subjects eat 10g of sugar less every day, alongside lower carb intake in general. Sweet dreams? Let’s hope so.

See related 
An Expert Explains How To Prevent And Treat Achilles Tendonitis
Plantar Fasciitis: How To Spot, Treat And Prevent This Runner’s Nightmare
Five Exercises To Minimise The Risk Of Shin Splints
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Full stream ahead

Netflix and NowTV...

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Six Ways To Train With A Medicine Ball

Tuesday, June 12, 2018 - 11:24

1. Throw from the floor

One of the simplest movements you can do with a medicine ball is also the most effective. “Lie on your back and throw the ball upwards, keeping your arms extended until you catch it,” says trainer Adam Wakefield. “Do three sets of five explosive reps.”

Why do it? If you do this after you warm up but before you bench, it’ll ensure all your high-threshold motor units are firing, making your bench pressing more efficient – and also more effective at building muscle.

2. Turn on the spot

Working your core’s rotational muscles isn’t easy, but it’s necessary – you’ll use them in everything from throwing punches to passing a rugby ball. “Stand near a wall and fire the ball into it with either a side throw or a one-handed movement,” says Wakefield.

Why do it? You’ll engage your obliques, serratus and transverse abdominis, which means you’re recruiting often-unused muscle fibres via the explosive movement.

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3. Be a toss leader

You’ve seen the World’s Strongest Man keg toss, right? If not, YouTube it, then thank your lucky stars you’re throwing a ball overhead rather than a metal...

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Vegan Chef Gaz Oakley’s Tips For Cooking Great Vegan Food

Jonathan Shannon
Sunday, June 17, 2018 - 20:34

We’re big of fans of cooking for yourself at Coach because it can be an easy way to improve your diet quickly. It’s also easy to whip up something tasty, especially when you cook with meat because it naturally has big, bold flavours.

If you’ve decided to adopt a vegan diet, however, you don’t have that crutch and might struggle to create satisfying tastebud-tingling meals. Well, we’ve found another crutch for you in the shape of Gaz Oakley, who shares his recipes and cooking videos under the moniker Avant Garde Vegan on YouTube and Instagram and in his recipe book Vegan 100.

We had the chance to chat with Oakley when he was at the launch of AdeZ, a plant-based smoothie from Coca-Cola, so we quizzed him on what vegans should fill their cupboards with and what tricks they need to know to create delicious vegan dishes.

Meet Your Meat Replacement

Oakley described Vegan 100 as the product of the period when he first became a vegan and was experimenting with this new cuisine. “I always say it’s the book I wish I had when I first went vegan because it would have made the transition so much easier,”...

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Tasty Tuna Salad Recipe

Monday, June 18, 2018 - 07:52

Ingredients (Serves Four)

  • 4 x 180g fresh tuna steaks
  • 1 small or ½ a large red cabbage
  • 2 medium carrots
  • 1 medium red onion
  • 100ml light soy sauce
  • 1 fresh lime, zested and juiced
  • 100ml rapeseed oil
  • 1tbsp clear honey
  • ½ bunch of fresh coriander, chopped
  • Natural sea salt
  • Freshly milled white pepper
  • 20g sesame seeds, lightly toasted
  • 12 spears of tenderstem broccoli
See related 
An Expert Explains How To Prevent And Treat Achilles Tendonitis
Plantar Fasciitis: How To Spot, Treat And Prevent This Runner’s Nightmare
Five Exercises To Minimise The Risk Of Shin Splints
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To make

  1. Remove the white core from the red cabbage with a sharp knife and discard.
  2. Finely shred the red cabbage with a sharp knife and place in a mixing bowl.
  3. Peel and grate the carrots on a cheese grater and add to the shredded red cabbage.
  4. Peel the red onion, cut in half and then finely slice. Add to the carrot and red cabbage mix.
  5. Add the chopped coriander to the red cabbage mixture.
  6. Mix the soy sauce, lime juice and zest, honey and rapeseed oil together to form a dressing. Season with salt and pepper to...

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The Best Home Exercises For All Levels

Nick Harris-Fry
Monday, June 18, 2018 - 07:51

Every workout environment has its advantages. Gyms are well stocked with every kind of fitness equipment along with experts who can guide you through your workout, while exercising in the great outdoors offers you the chance to get in touch with nature and enjoy some sun in the process. The main advantage of home workouts is that you don’t have to go anywhere for your exercise, saving time and ensuring you can slip in some training the moment you have the motivation.

If you are going to work out at home, however, you need to have a plan because it is highly unlikely that there will be a personal trainer standing by ready to tell you what to do (and if there is, do make sure you ask them what they’re doing in your house). So to help you get fit at home we enlisted Optimum Nutrition athlete Dom Heap for his picks of the best beginner, intermediate and advanced home exercises.

Before we go into the exercises it’s important to remember that every home workout should start with a warm-up. Heap recommends five minutes of jogging on the spot followed by five 20-second rounds of star jumps, with 20...

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Our Favourite Connie Simmonds’ “Can’t Be Arsed To Cook” Recipe

Jonathan Shannon
Thursday, June 14, 2018 - 16:47

Have you ever picked up a cookbook, flicked through it and found a section called “Can’t Be Arsed To Cook”? Well we have – in a recipe book by Connie Simmonds, whose weight loss story caught the imagination of many last year. After being diagnosed with a fatty liver and told by her doctor to lose weight, Simmonds embarked on a 12-week programme with her PT brother Bradley (who you may recognise from various interviews, workouts and recipes on Coach).

Now she’s down to a healthy weight and promoting healthy living via her Instagram and Healthy Forever, subtitled “the happiest weight loss book ever”, the basic principles of which make us exceptionally happy. That includes things like not losing weight as fast as you can or depriving yourself of certain foods, and cooking simple meals from scratch and being aware of what you eat and how much of it you’re eating.

It’s all very straightforward – just like the recipes in the book, which make it a solid introduction to cooking for people who up till now may have relied on takeaways and ready meals, especially as it includes that section. The...

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