August 2016
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Fitness<br />
your feet and not go forward of<br />
your toe line.<br />
3. At the bottom point, squeeze<br />
your bum.<br />
4. Breath out as you stand up,<br />
pressing through your heels.<br />
Bring your arms to your side.<br />
As well as toning your legs and<br />
bum, squats improve mobility,<br />
burn lots of calories and<br />
improve your core and posture.<br />
Summer reading guide<br />
Looking for something to<br />
read on the beach? Natural<br />
Born Heroes by Christopher<br />
McDougall (who wrote Born to<br />
Run and fuelled the bare-foot<br />
running trend) is a great holiday<br />
paperback. It wraps up the story<br />
of daring-do resistance to Nazi<br />
occupation of Crete with an<br />
examination of the ‘’non-diet<br />
diets’’ that are the most exciting<br />
movement in nutrition at the<br />
moment.<br />
Roger Love, a local personal trainer,<br />
continues our A-Z of fitness with... Q<br />
(It’s not all about the) quads<br />
The quadriceps – the large<br />
muscle group in the thighs – can<br />
be trained brilliantly with one of<br />
the major building-blocks of any<br />
exercise regime, squats.<br />
But only firing your quads will<br />
be limiting to your success and<br />
raise the risk of injury. You want<br />
your hamstrings (back of legs)<br />
and glutes (bum) to work, too.<br />
To make sure your glutes fire<br />
during a squat, pause at the<br />
bottom point and squeeze your<br />
bum – and keep the squeeze on<br />
as you stand.<br />
The basic squat<br />
1. Stand with feet shoulderwidth<br />
apart and toes pointed<br />
forward or up to 15 degrees<br />
outwards.<br />
2. Take a breath in, as you bend<br />
your legs, push your bum back<br />
as if you are sitting on a chair.<br />
Bring your arms up in front of<br />
you. Go down until your knees<br />
are at a 90 degree angle. Your<br />
knees should stay in line with<br />
We’re Working Out by Al Kavadlo<br />
is a great introduction to the<br />
New York-based bodyweight<br />
guru’s methods, covering<br />
his philosophy and big five<br />
exercises – pull-ups, push-ups,<br />
squats, lunges and step-ups – in<br />
an unpretentious, engaging way.<br />
It’s a small book that packs a big<br />
punch (if a little pricey).<br />
If you are looking for summer<br />
cooking inspiration, try A Modern<br />
Way To Cook, the second<br />
bestseller by Hackney’s Anna<br />
Jones. It’s packed with practical,<br />
healthy vegetarian recipes.<br />
Roger Love is a personal trainer<br />
based at Netil House, Westgate<br />
Street, Hackney. hackneypt.com<br />
34 LOVEEAST