COLD FEET

New research shows that a 'fitness freeze' sees interest in exercise plummet along with the temperature in the winter months

THE ONE AND ONLY

Burn and build with this full-body single-kettlebell routine

DOUBLE TAKE

If you're short of time or space, torch belly fat and build core strength with this six-move, double-kettlebell workout

DESK STRETCHES

Reduce the negative effects of sitting at a desk with this fivemove mobility routine

MUSCLE SUPPS

Look beyond protein to the variety of other supplements you can use to promote improved performance and muscle growth

THROWN TO THE WOLVES

Adventure cyclist and travel writer Donivan Berube sets out on an 18-month journey to ride the 30,000-kilometre Pacific Coast route from Alaska to Argentina. In this extract from the opening days, bears, rabid wolves and sub-freezing temperatures make for an interesting beginning...

KETTLEBELL UVS F BARBELL

Fitness expert and world-renowned PT Luke Worthington on the respective benefits of the two bits of kit for your strength and conditioning goals

"I REALISED THAT IF I COULD BE THE ARTIST OF MY OWN BODY AND BE SO MOTIVATED ABOUT ONE THING, I COULD PUT THE SAME EFFORT INTO EVERYTHING ELSE"

TV personality Davide Sanclimenti on overcoming body image issues, finding balance with his fitness, and breaking the news to his Italian mother that he was going to need to cut back on the pasta portions...

"How I lost fat and gained 10Kg of muscle in 3 months"

After sciatica-related weight gain, Ciro Vassallo decided to transform his physique and learn to feel good again

Check Yourself

Try this mindful meditation technique to ease stress, anxiety and physical pain

Train Smarter, Not Harder

If winter weather has you stuck in a slump, focus on quality over quantity to keep your fitness ticking over

Brain And Brawn

Joe Phelan explores the growing body of evidence linking exercise to delayed cognitive decline

LET'S GET THIS STRAIGHT

Fix your posture with this mobility flow from recovery app pliability

R.A.I.S.E. men up

A new campaign from the British Association for Counselling and Psychotherapy (BACP) aims to give a better understanding of male depression and highlight the benefits of therapy

TAKE IT OUTSIDE

Mind and Go Outdoors have teamed up to encourage more people to spend time in nature

TIME TO ADJUST

If space is at a premium, writes Leon Poultney, Primal Strength's Adjustable Kettlebell offers a decent spread of weights in a compact unit

"IT ONLY TOOK A ROUND OR TWO BEFORE THEY REALISED THEY'D BITTEN OFF MORE THAN THEY COULD CHEW IF THEY STARTED ON ME"

In this extract from his new book, My Autobiography, legendary Irish boxer Carl Frampton reflects on his journey into the sport

Friends IN HIGH PLACES

Dominic Bliss spends a day with Lochaber Mountain Rescue, whose volunteers are always on call to carry out life-saving work on and around Britain's highest peak

AT THE DOUBLE

This two-kettlebell circuit gives you a serious workout in double-quick time

STRIKE UP THE BAND

The following full-body resistance band workout utilises the controlled resistance of bands to maximise muscle gain, whatever your level of experience

GIVE ME STRENGTH

In an attempt to complete the 'hardest mountain ultramarathon in the world' while maintaining his hard-earned muscle mass, James Hudson set out to strike the perfect balance between tailored strength training and aerobic conditioning. Here's how he did it

"There are four categories I try to get records in: the first. The furthest, the fastest and the most"

Fresh off the back of his record-breaking, fatigue-defying feat of 105 ultra-endurance Iron-distance triathlons in 105 days, Sean Conway tells MF how he did it

Band Aid

Used correctly, resistance bands - simple, portable and thoroughly underrated bits of kit - can work wonders for your overall physique.

20 High-Protein Vegan Foods

Proving a plant-based diet should never be a protein-poor one

SQUAT STRETCHES

Achieve a deeper, pain-free squat with the Healthy Squat Pathway from pliability

BACK AT IT

Personal trainer and sports scientist Luke Worthington recommends the following back stretches to improve spinal flexibility and reduce discomfort

LEG DAY

Add lower-body strength and size with this six-move workout

ON THE UP

Hit your chest, delts, triceps and core with this upper-body blast

BODYWEIGHT BLUEPRINT

Build functional strength and conditioning any time, anywhere, with the best no-equipment bodyweight exercises

COOK UP A STORM

Dr Rupy's simple, full-flavoured recipes are designed to transform your health and revolutionise your everyday cooking