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Register now at thelondontriathlon. What are you finding easy? What are you finding hard? Have your goals stayed the same, or do you have new ones? Are there any simple changes you can make to help the process along? Choose manageable goals Easy wins in the early going will help you get over a fear of failure. Remember, failures can help you improve, if you approach them right. Reduce punishment In team sports, an over-critical coach can turn athletes into failure-resistant wrecks with too much negative feedback.

If you are a committed racer, it may be worth entering events that you have never run before so that the temptation to make comparisons with previous performances is less. Then keep going. Then turn to p89 to start your training journey towards a better body. According to player-tracking service Opta, Henderson is officially the hardest-working player in the Premier League, covering By the end of January, Henderson had made 1, passes this season — more than any other player in the league.

Having won the League Cup with Liverpool in , and narrowly missed out on the league title in , Henderson is now aiming to harness his athleticism and stamina to power his teams to more success, with Liverpool in the race for the Premier League title and England pursuing World Cup qualification. Others suffer from the pressure. Does captaincy suit you?

Yeah, I think I do enjoy taking more responsibility. I like trying to help the players around me and trying to do the best I can for the team. Obviously when things are going well that is much easier. But we have a lot of leaders in the [Liverpool] team so I feel as though we lead this team together.

We have really good morale and togetherness in the dressing room, and I think you can see that on the pitch in the way we all work for each other and fight for each other. How do you ensure the team remain united? We also do things as a team, like going out for food or playing golf together for a bit of team bonding. We are a very close group.

Are there any particular captains you admire? In what key moments do you speak to the players? Before the game a few of us might say one or two things. At half-time it is mostly the manager who will talk about different things we need to work on, such as what we can do better going forwards or defensively.

If I have anything to say it will normally be before the match. Do you have any pre-match routines? I just concentrate on what I need to be doing in the game so I stay focused and feel ready physically and mentally. What are the main physical qualities you need as a box-to-box midfielder in the Premier League? Because of that fitness levels are very important.

What is your main focus in the gym? It is mainly core work and a bit of upperbody work now and again. We all do individual work too — if a player has had an injury they might do specific stuff to make sure they are stronger in that area. How do you boost your speed for those high-intensity sprints?

We have a speed session during the week where we use speed ladders and practise short-distance sprints. We often do that as part of our warm-up. Describe how your body feels after an intense minute match against, say, Everton or Manchester United. The body aches after every game - not just derby games.

After every single game you should be coming off the pitch exhausted. How do you recover in time for the next match? Recovery is a big part of football, especially when you are playing every three days.

You have to recover very quickly and as best you can. That might involve ice baths or a jog or just making sure you eat the right food. Nutrition is key for any athlete. Are you any good in the kitchen? But when I need to I can put on a decent meal for myself.

Nutrition is a big part of football and we have to make sure we are eating and drinking the right things. Are any other players good at cooking? The big thing about nutrition is variety. I also aim to eat as much natural food as possible before and after matches to get maximal nutrition. What is your pre-match meal? Before a game I normally carb-load with pasta and rice, but that can vary as well — I will have different carbs and different proteins.

But in general before each match is the one time I will tend to have a very similar meal — pasta or rice with chicken. At that stage we are just trying to get as much energy into the system as possible.

We learn something every day, not only on the pitch but off the field as well. Is winning the League Cup in your career highlight so far? Obviously when you win your first trophy that is a big thing for anyone. The game that really sticks in my memory though was the Borussia Dortmund game [the Europa League quarter-final second leg in April , when Liverpool came from down to win ]. The atmosphere and everything about it really stands out.

Yeah, that was probably… one of my best goals! It was an amazing feeling to score but even better to win that really important game. Hopefully I can get a few more like that for the team this season. Jordan Henderson is a Maximuscle athlete. Facebook logo is owned by Facebook Inc. All trademarks are owned by their respective trademark owners.

Carefully read the entire label before use and follow directions. Researchers tracked the coffee-drinking habits of more than 9, people and found that the more coffee subjects drank, the less likely they were to develop bowel or colorectal cancer. This was the case even when other lifestyle factors, such as family history, diet, physical activity and smoking were factored in. Better stick the kettle on. Trade marks are owned by or licensed to the GSK group of companies.

Step away from the saucepan now if you want maximum goodness from the veg for better health. Researchers from Zhejiang University in China cooked broccoli using the most common cooking methods and concluded that steaming kept intact the most number of nutrients, including soluble fibre, vitamin C and glucosinolate, the compound thought to be behind its cancer-fighting properties.

That sounds like microwaving to us. A meta-analysis of 72 studies of , people from 17 countries, published in the Annals Of Internal Medicine, found total saturated fat consumption had no relationship to heart disease risk, while research in the British Medical Journal found death rates among men with heart disease actually increased when they ditched saturated fat for the type of polyunsaturated fat found in margarine.

Butter is also a source of vitamins A, D, E and K, as well as selenium, a powerful antioxidant that plays a big role in an efficient metabolism. Time to dust off that butter dish. However, it matters what meat you eat: organic and grass-reared red meat is very different nutritionally to that which has been factory farmed or heavily processed. So far, so good. Horlicks, anyone? The belief that eating carbs at night is a fast route to fat gain is built on the assumption that our resting metabolic rate RMR slows down during sleep, so any excess energy gets stored as fat.

In reality a high-carb dinner can help reduce body fat by sending you to sleep faster because carbohydrate consumption increases blood concentrations of the amino acid tryptophan, which makes you feel drowsy. Instead of changing everything, the trick is to add more of the good stuff until it pushes the bad stuff out. If your breakfast right now is eggs on toast, add some broccoli or spinach, or maybe throw in another egg.

Think practical instead of optimal, and keep making minor changes. Serve it in salad with a glug of olive oil and a dash of balsamic vinegar. Get rid of the stems, then stirfry it for a few minutes with a clove or two of crushed garlic. Chop it into wedges and roast it with paprika. For extra flavour, finish them off with a blob of butter and a sprinkle of salt.

The consensus? Go organic if you can afford it — but any veg is better than none. Though its vitamin content is similar, the fibre and phytochemicals you get from veg are hard to replicate. If you want a greens drink that works, steam some broccoli and throw it in a blender, then have a couple of cups of that with every meal.

Little twinges become aches and pains and maintaining muscle mass while keep the belly at bay becomes a war of attrition against Old Father Time. As you age your cartilage starts to lose the elasticity that protects your joints and so becomes less effective at doing its job. Taking glucosamine, which is typically made from shellfish, can reinforce cartilage by stimulating the cells to produce proteoglycans, which can improve joint function and mobility.

Aim for three daily doses of mg. Glutamine is an amino acid that studies suggest minimises the breakdown of muscle tissues during strenuous exercise as well as improving muscle synthesis, which is the assimilation of the protein you eat into new tissue.

Having adequate levels has also been linked to improved brain and gut health. Make sure you eat as many servings of fresh veg as possible every day — then try adding a greens supplement to fill any nutritional gaps you may have missed. You can drink it straight — if you have no sense of taste — or blend it into a breakfast shake or smoothie.

Research published in the American Chemical Society journal found that capsaicin helps fight rising body-fat levels by decreasing total calorie intake, shrinking fat tissue, and lowering fat levels in the blood. Try increasing your intake of capsaicin-rich food by adding chillis to scrambled eggs for breakfast and to salads at lunchtime — and try these Mexican-inspired fajitas for dinner, which also contain chicken, avocado and veg to give you the high-quality protein and fats needed to build muscle and strip away your belly.

The spicy recipe also adds a whack of calorie-burning capsaicin to help you burn fat too. Translation: going pre-sliced is like keeping it loaded. For nextlevel snack control, keep it in the freezer and defrost one or two slices at a time. The trick? Aim to eat a sit-down meal outside the workplace at least a couple of days a week — or even just turn left not right when you leave at lunch to break the subconscious spell.

Instead, focus on eating more good ones. Chug water before you head to the Coke machine, say, or have a banana before you buy a Kit Kat. Gradually, the good stuff will push the bad out of your life. Planning to put together a ingredient megasalad every night? Start by just putting a pan on the stove every night, and then whip up something as simple as possible, like scrambled eggs. Take it from there. Nobody wants to be the man making sad eyes at the cake trolley.

Do three sets of six after your heavy squats. Keeping your weight on your heels and your torso upright, bend at the hips and knees simultaneously to lower towards the floor until your thighs are parallel to the ground. Then stand back up. April 89 Trainer Underrated Exercises 2. When done well they develop mobility, stability and strength through your hips and shoulders.

They are also multi-directional and teach a lot of body awareness. Bend the knee on the same side as the kettlebell and plant your other arm flat on the floor by your side. Use your abs to lift your shoulder on the kettlebell side off the ground so that you move onto your elbow on your free arm. Straighten your supporting arm, then bring your straight leg back and rest on your knee before standing up. Look at the weight throughout the move. Reverse back to the start. Engage your core and start walking.

The bulldozing winger is a 1. But his size, pace and psyche are the result of hard work, smart nutrition, scientific conditioning and mental training, not genetic luck.

Putting weight on is difficult but when you have to carry it for 80 minutes each Saturday and through hard training sessions you need to get really focused on training and nutrition. How does your gym training change throughout the year? By where you are, I mean identifying where you are at physically, and how much training load you are used to. By where you are going, I mean what your goal is. For a guy on the street, that might be working for a summer body, whereas for athletes that goal changes throughout the year.

Pre-season is about getting bigger. Mid-season is about maintaining it. Then at the end of the season we need to recover and adapt for when the ground is harder and we need to be quicker. What gym training protocols work best for you? What works best for me is overload and repeatability work, so making sure I can maintain high-intensity efforts repeatedly. That means I have to go hard and just keep going hard, with lots of repetitions and not much rest. In the gym I am a big fan of compound lifts like back squats and Bulgarian split squats.

If you are not used to them you get unbelievable DOMS but they are really efficient. How brutal is pre-season training? For rugby players, pre-season is really a devil. It is something we have to go through to prepare for the battle on its way. I am not sure how much I am allowed to say of this! I put my feet up as much as I can because I know when the time comes to perform I have to step up and go big.

Save all your energy for that. I like to know everything from what my pre-match meal will be, to what training I have to do and what my role will be - which is normally to keep running until I empty the tank. That way I can just switch on and go. So rather than me doing short, sharp blocks - like a forward replicating making a hit, getting up from a ruck and running to the next ruck — I will focus on high-speed metres covered and making repeated efforts at faster than 7.

Getting your muscles to adapt to that exposure of high-speed running is pretty horrible. What is the hardest conditioning session you do? Wattbikes are always the horrible one. I am a fan but not a fan, if that makes sense. We also have a session called s which is horrible. Always stay flexible and play the situation. They are my three worst, most horrible ones. Despite the smart science, do you still enjoy old-school training drills?

Rugby is not a sport like rowing where the movements are very specific. We need a bag of tricks and we need to be good at most things. So a lot of our training is about moving weight around efficiently, with things like sled drags, tugs of war and tackle bag slams.

How do you sharpen up your speed? We do power endurance circuit training, which forces you to repeat high-intensity efforts. Given the volume of your training, how do you keep it fun? No, we are in a squad environment, which really helps. A lot of it is about having the right music as well. But Jamie Roberts has got particularly poor taste in music.

Salman Khan speaks about Antim, whether the era of superstars is on the decline and working hard at the age of Kartik Aaryan has spoken about the negative media reports that are written about him, and whether or not he has suffered 'politics' in the film industry. Serious Men actor Nawazuddin Siddiqui recently spoke about his statement where it was implied that he does not want to work on OTT projects anymore.

Actor Vicky Kaushal has said in an interview that he almost rejected Uri: The Surgical Strike because he couldn't connect with the script. Here's a reality check. Geeta Dutt and 'haseen sitam' of her music: Her relationship with Guru Dutt, love of her life and reason for her downfall.

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