Life in 2020
The ongoing Covid-19 Pandemic has altered the world. Life as we knew it has now changed as a result. We have all had our lives affected by this. Some hugely and some to a lesser extent. Personally, this year for me, and the virus itself has brought more of the former. The first time the pandemic affected my day to day life was earlier on in the year when I was supposed to be organising a 10 day training camp to Singapore with Evolve MMA and ONE Championship. Before the rest of the world had felt the full force of the virus, Asia had already begun to reel from it’s spread. As such, the camp was cancelled literally the day before I and everyone else was supposed to fly. Following this, it was not until March, that myself and everyone else in the UK were put under lockdown because of the pandemic. This meant that I had to close my gym and restrict both myself and my family to the same government guidelines from this point on. At this time no one knew what life after lockdown was going to look like nor how long it would take to get there.
Unfortunately through this period, both a friend I had known for years (an avid Martial Arts practitioner in his 50’s) and my father caught the virus. My friend was not unwell in any shape or form when he fell ill. He passed away on his own in hospital just under 3 weeks after transmitting Covid-19. My father’s health was already not great. He caught the virus on a stay in hospital that he was there for with another condition. He passed away 19 days after contracting the virus.
Obviously both were terrible for me, but my father passing was something that affected me greatly.
Throughout Lockdown, I, like a lot from the Martial Arts and Fitness industry transferred the coaching of physical classes and lessons to online. This I did straight away once my gym closed. I also furloughed all my staff at this point to help protect them from both the risk of contracting the virus and to help secure their wages for as long as possible in a hugely uncertain period of time. I then went onto coaching all the online sessions myself personally for the first few weeks until I managed to link in with instructors I know well from affiliated clubs. From which point we then shared this timetable between us digitally.
Nearly 4 and a half months of lockdown then followed, where normal life, training and activities were made either difficult or impossible. As I had both the gym and Warrior Collective to look after, I had never been busier throughout this time. As such I struggled to find the work/life/training balance in the past I normally would have had. I still trained each week in my gym on my own doing fresh air drills, bag work and body conditioning. However, I seemed to hit walls (both physically and mentally) and found it hard to get through them.
This led me to thinking that I had developed issues that needed to be addressed. I am now 41 years old (I had my lockdown birthday in May) and like to think I lead a fairly healthy lifestyle. I was training regularly and I eat a vegetarian diet (I have been veggie for over a decade). Injuries over the past few years though have contributed to where I find myself in lockdown. A serious leg injury (I tore the insertion of the hamstring completely away doing heavy lifting) and multiple shoulder problems (rotator cuff etc from pad holding and training) have made huge dents in my consistency over recent years. I had also started suffering from high levels of fatigue when training intensively, both during and in recovery, which had affected my confidence with pushing forward.
These things coupled with the events that I mention above have left me wanting to use this period as a catalyst for change now lockdown is starting to ease and my gym is now back open. As such I contacted one of the UK’s leading Sports Performance Nutritionists Matt Lovell, otherwise known by his brand Amino Man. I wanted to see if he would help me use myself as a case study to see how altering my nutrition, training and lifestyle could help me not only recover mentally and physically following lockdown, but reach whole new levels of personal performance and well-being. Thankfully for me, he was more than happy to help!
This post then marks the first in this now ongoing series where I will be sharing with you my personal journey. Starting from the easing of lockdown restrictions at the end of July, over the next 6 months I will be striving to learn more about myself, how key nutrition is for performance at any level and how tweaking training according to your age and lifestyle can make huge improvements. Hopefully you can share in my experiences and take something of value from them that you can add to your own lifestyle and training regime.
Life After Lockdown – Week 1
My first real conversation with Matt Lovell upon starting this new series and new personal approach to my own life, was nothing short of eye opening. He gave me a long list of things that we needed to tick off in order to form a firm picture of where I was presently, both mentally and physically.
- Get my bloods taken and tested in a local laboratory (basically a full MOT. Plus as many nutrients as possible. Vitamin D, omega 3/6 ratio, red cell magnesium etc)
- Have a home hormone test delivered to my house so that I could get saliva samples taken over a 24 hour period (look at stress hormone production, testosterone and melatonin along with DHEA)
- Fill out online questionnaires to gauge my current mental state and views of the world
- Have an in-depth Skype call with Matt to talk about goals and aspirations
- Get my body measurements done ie Muscle, Fat and Weight
- Set some markers that can be measured with regards to training ie One rep Max Bench Press or Squat, how many press ups can I do in 1 min, 1 mile run time etc
- Decide on what training was going to be on my schedule each week and how I wanted to track things daily
I straight away realised how much goes into helping develop elite performance. No one measurement, marker or achievement is enough data on it’s own. The more things you can measure and make note of, the more you can track your progress with as much a balanced view as possible (having only one measurement can be misleading ie weight).
All of this was hugely interesting to me as I had never had some of these tests done before. One of the first things I managed to tick off the list was getting my bloods done. I had these done at a private lab in Manchester City Centre. Matt found the lab and arranged it all for me so I just had to turn up. The results came back quickly.
HAEMOGLOBIN (g/L)162g/L130 – 170
HCT0.4810.37 – 0.50
RED CELL COUNT5.52×10^12/L4.40 – 5.80
MCV87.1fL80 – 99
MCH29.3pg26.0 – 33.5
MCHC (g/L)337g/L300 – 350
RDW13.211.5 – 15.0
PLATELET COUNT227x10^9/L150 – 400
MPV12.2fL7 – 13
WHITE CELL COUNT5.87×10^9/L3.0 – 10.0
Neutrophils53.3% 3.13×10^9/L2.0 – 7.5
Lymphocytes33.4% 1.96×10^9/L1.2 – 3.65
Monocytes9.4% 0.55×10^9/L0.2 – 1.0
Eosinophils3.6% 0.21×10^9/L0.0 – 0.4
Basophils0.3% 0.02×10^9/L0.0 – 0.1
ESR2mm/hr1 – 20
Note ref range raised in patients over 40
Active B1261pmol/L25.1 – 165.0
SODIUM139mmol/L135 – 145
POTASSIUM4.8mmol/L3.5 – 5.1
CHLORIDE100mmol/L98 – 107
BICARBONATE* 31mmol/l22 – 29
UREA4.8mmol/L1.7 – 8.3
CREATININE77umol/L66 – 112
BILIRUBIN10umol/L0 – 20
ALKALINE PHOSPHATASE46IU/L40 – 129
ASPARTATE TRANSFERASE23IU/L0 – 37
ALANINE TRANSFERASE21IU/L10 – 50
LDH218IU/L135 – 225
CK187IU/L38 – 204
GAMMA GT16IU/L10 – 71
TOTAL PROTEIN76g/L63 – 83
ALBUMIN49g/L34 – 50
GLOBULIN27g/L19 – 35
CALCIUM2.36mmol/L2.20 – 2.60
Corrected Calcium2.30mmol/L2.20 – 2.60
PHOSPHATE1.09mmol/L0.87 – 1.45
URIC ACID370umol/L266 – 474
FASTING BLOOD GLUCOSE5.1mmol/L3.9 – 5.8
FASTING TRIGLYCERIDES1.7mmol/L< 2.3
FASTING CHOLESTEROL* 5.3mmol/LOptimum <5.0
HDL CHOLESTEROL* 1.6mmol/L0.9 – 1.5
HDL % of total30%20 and over
LDL CHOLESTEROL2.9mmol/LUp to 3.0
Non-HDL Cholesterol3.7mmol/L< 3.8
Authorised By: Clinical Pathology, TDL
T.I.B.C66umol/L41 – 77
TRANSFERRIN SATURATION31%20 – 55
FERRITIN35ug/L30 – 400
Haemoglobin A1c5.6%4.0 – 6.0
HbA1c (mmol/mol)38mmol/mol20 – 42
THYROID STIMULATING HORMONE1.93mIU/L0.27 – 4.2
FREE THYROXINE15.3pmol/l12.0 – 22.0
25 OH Vitamin D* 34nmol/L50 – 200
Interpretation of results:
Deficient <25 nmol/L
Insufficient 25 – 49 nmol/L
Normal Range 50 – 200 nmol/L
Consider reducing dose >200 nmol/L
Fasting Insulin5.6mIU/LLess than 10
If like me, you will not know what most of these things mean in functional terms. That is where Matt comes in. Straight off the bat he told me that I am vitamin D deficient and very low in Ferratin. Apparently this is common in vegetarian/vegan athletes. This is potentially why I have been physically drained at the end of training and why I have been hitting walls where I did not used to when in the gym or taking part in physical activity.
Below is his explanation of the reasons behind taking bloods for helping further elite performance and his breakdown of my personal results
Nutritional Bloods review
One of the most valuable types of testing you will need to carry out for athletes is blood screening for levels of key nutrients. Particularly important are:
- Iron (including serum ferritin)
- Magnesium (red blood cell levels)
- Vitamin D (25(OH)D)
- Active vitamin B12 (red blood cell levels)
- Folate (red blood cell levels)
- Zinc (serum)
- Omega 3:6 ratio (red blood cell)
- HOMA (glucose tolerance and pancreas function)
As with all blood results any abnormalities should be discussed with GP and results should be shown to GP.
- Vitamin D: Vital for immunity and bone, ligament and tendon strength.
- Ferritin: Indicates the amount of iron stored in your body. Iron is vital for energy and immunity. Either too high or too low can cause a problem.
- Folate: Folate is a B vitamin essential for DNA repair and building healthy blood.
- Vitamin B12: Needed for energy and delivering oxygen to your muscles.
- RAMAN: An indication of your antioxidant status and whether you’re getting enough vegetables and fruit in your diet. Above 45,000 is good.
- Omega 6:3 ratio: A higher level (above 5) indicates you have too much omega-6 fat in your blood relative to omega-3. Omega-3s help to reduce inflammation, but omega-6s can make it worse.
- Magnesium: Needed for muscle function and energy, and helps build protein for your muscles. Magnesium is often highest after the summer break, and levels can go down the harder you train.
- Copper: Helps to make collagen for repairing ligaments, tendons and other tissues. Essential to help recover from injury.
- Manganese: Like copper, helps make collagen for healing.
- Zinc: Essential for immunity, healing from injury, and building protein for muscles. Also vital for testosterone!
- Selenium: Needed for immunity and has antioxidant activity, helping reduce damage in your body when you’re injured.
Stuart’s Results Summary
Stuart’s red and white cells are all in the normal range. I’m particularly interested in Haemoglobin, often higher levels can indicate higher levels of potential fitness. Stuart’s haemoglobin is in the higher end of normal, however his ferritin (stored iron) is in the lower end of normal 35 with a range of 30-400. Whilst this is allowing normal function, if Stuart goes into a full fight camp or intensive training routine, which he’s planning on doing the ferritin levels can drop quickly, possibly resulting in increased fatigue or anaemia. As such I prefer male athlete’s ferritin to be above 75ug/l. He can both increase vegetarian sources of iron, whilst supplementing for a short period to improve these results.
Stuart’s magnesium levels are very good. A vegetarian / vegan diet should provide high levels of magnesium as its rich in green leafy vegetables, nuts, seeds, beans and pulses. If we look at the mid-range of 35mg/l then Stu’s results are coming in slightly higher than that at 36.7mg/l.
OMEGA 3/6 RATIO
Stuart’s ratio is out of balance, 16.78/1 – the average ratio in the UK is 20-25:1. The ideal ratio is less than 3:1.
This is a balance between how much omega 3 you consume in relation to omega 6 fats and can influence inflammatory processes in the body. You often see vegetarians with poor omega ratios as they don’t often eat fish, or take fish oils – although some do make exceptions. Also, a high grain intake, most nuts and seeds, even when healthy are also high in omega 6 fats compared to omega 3. The best way for vegetarians to increase omega 3 is to combine flaxseed oil with quark as this dramatically increases absorption of the omega 3 fats.
Improving this ratio often improves symptoms of inflammation which improve recovery. Personally, I’ve also found higher levels of omega 3 intake to help with cognitive symptoms like anxiety, sleep and memory. Not surprising when over 60% of the brain is made from these vital fats.
B12 and Folate.
Stuart’s B12 and folate are both within the normal ranges but both are below mid-range.
Stuart appears to have good levels of glucose tolerance according to the HOMA calculator. This is good news and I’d expect that in someone with good levels of fitness, low body fat and a healthy plant-based diet. https://www.thebloodcode.com/homa-ir-know/
Glucose 5.1 mmol/l
Insulin 5.6 µU/ml
HOMA2 %B 73.8
HOMA2 %S 136.2
HOMA2 IR 0.73
Given the current climate and immune system function having never been more on peoples minds vitamin D is a vital nutrient to check. Stuart’s levels of vitamin D are too low. This can cause various symptoms, fatigue, lowered immune response, seasonal affective disorder, sleep problems and even serotonin problems too. There’s not many processes in the body which are not affected by vitamin D with every cell having a vitamin D receptor. The fastest way to correct this is to supplement with vitamin D you can also sunbathe without burning – sun lotion blocks vitamin D so there’s a fine line.
Normally with low levels I’ll target supplementation then during the summer you can back off supplements as long as you are outside enough.
TRACE MINERAL PROFILE
Stuart has good levels of trace minerals, specifically selenium is optimal. Zinc is on the high side so we’d need to see if there was an external source of zinc causing this, although many athletes I’ve tested in Manchester are high in zinc. There are a few possible causes, electrolyte tablets – water sources, multi vitamins. All minerals work together and can compete for absorption. High zinc can suppress copper and manganese uptake. Stuart’s copper is good but his manganese in on the bottom of the normal range. Boosting manganese can be done easily with drinking strongly brewed black tea (builders tea) you can have it with milk. 2-3 cups per day. One key role for manganese is to help with collagen formation.
These nutrients are well established in the literature for their importance for health and performance and can be influenced through food choices and supplementation. Athletes may benefit from having optimum levels of these nutrients above the population norms in order to perform at their maximum.
Regularly measuring your client’s levels of these nutrients is a good way to track the effectiveness of your support programme, and also (especially if the person is taking supplements) to make sure they are not getting too much of anything.
We’ll look at the importance of each of these nutrients in more detail below.
Red blood cell testing
Red blood cell (RBC) testing is more reliable than serum testing for many nutrients (those noted above). This is because the red cell has a 120-day life cycle, and so it provides a picture of nutrient intake across a 3-4 month period, rather than just the amount of the nutrient present in the blood on that specific day.
RBC testing is not often available through the NHS, and so it will nearly always need to be done through a private lab.
The importance of individual nutrients
Iron is needed for:
- Formation of haemoglobin for oxygen transport around the body
- Energy production in cells (independent of oxygen transport)
- Immune system function
- Cognitive function
Haemoglobin is tested as part of a standard full blood count that can be done with the client’s GP, and is an indicator of iron levels in the body. However, haemoglobin will only start to decline when iron deficiency is quite severe.
Ferritin is a protein that complexes with iron; around 25 per cent of the body’s iron is stored in ferritin. Levels of ferritin start to decline before haemoglobin declines, and therefore a serum ferritin test can be a better indicator of the primary stages of iron deficiency. This test can also be done through the client’s GP.
Reference range: 30–400 µg/L
Optimal level: 75–150 µg/L
2. Magnesium (RBC)
Magnesium is essential for:
- Nervous system function – transmission of nerve impulses, and neurotransmitter production
- Energy production in the cells
- Muscle function – most specifically, muscle contraction and relaxation. Deficiency is linked to muscle cramping, weakness and muscle twitches.
- Protein synthesis
- Bone strength
- Hormone balance
Magnesium is easily used up during exercise, and is also lost through sweat. As noted elsewhere in the course, magnesium deficiency is common in the general population and often found to be low in athletes, especially during periods of intense training or activity (e.g. the football season for players).
Magnesium can also support sleep and therefore aid recovery.
Reference range: 29–42 mg/L
Optimal level: >35 mg/L
3. Vitamin D
Vitamin D is the most prevalent deficiency, as we have seen.
Vitamin D is essential for:
- Supporting normal blood calcium levels
- Bone strength
- Immune function, including regulating the immune system to prevent over-activation
- Muscle function
- Brain protection
Accurate vitamin D testing (25(OH)D, which is the standard method of testing) can be done through the client’s GP and does not need to be a private test if funds are a problem.
Reference range: 50–200 nmol/L
Optimal level: 100–150 nmol/L
4. Active B12 (RBC)
Vitamin B12 is essential for:
- Brain and nervous system function, including neurotransmitter production and nerve formation
- Red blood cell formation, to carry oxygen around the body
- Methylation cycle and homocysteine metabolism
- Immune system function
- Cell regeneration
Vitamin B12 is exclusively found in animal foods, and so vegetarians and vegans are particularly prone to deficiencies.
The most common symptom of B12 deficiency is anaemia and a drop in energy levels; more serious long-term symptoms can include neuropathy, nerve damage, and cognitive impairment. However, B12 levels can run low long before symptoms appear.
Reference range: 25–165 pmol/L
Optimal level: >95 pmol/L
5. Folate (RBC)
Folate is essential for:
- Red blood cell formation – in conjunction with vitamin B12
- Methylation cycle and homocysteine metabolism
- Cell division and DNA repair
- Immune system function
Note that taking high-dose folate on its own may ‘mask’ a vitamin B12 deficiency, which is one of the reasons why it’s important to test regularly for both if the person is using a supplement.
Note about folate supplements: If an individual needs to take a folate supplement, the best forms to give are either folinic acid or methylfolate (full name 5-methyl tetrahydrofolate). Folic acid is a synthetic form of folate that some people do not metabolise very well and should not be given in high doses.
Reference range: 158–1099 nmol/L
Optimal level: at least mid-range + 20% (approx. 750 nmol/L)
Like magnesium, zinc is a cofactor in hundreds of biological processes throughout the body.
Zinc is essential for:
- Immune function
- DNA synthesis, cell division, growth and development
- Wound healing
- Maintenance of good testosterone levels in the blood
- Thyroid hormone function, which controls metabolism
- Acid-alkaline balance
- Metabolism of carbohydrates, fats and proteins
- Cognitive function
- Bone strength
- Protecting cells against oxidative stress (free radical damage)
- Fertility and reproduction
- Taste and smell
We can see why it’s so vital to get enough!
Optimal level: 11–19.5 μmol/L
7. Omega 3:6 ratio (RBC)
One of the keys to regulating and measuring potential inflammation is the ratio of omega 3 (primarily from oily fish) and omega 6 (primarily from vegetable oil) in the cells. These fats are incorporated into cell membranes and then affects how that cell functions, including how many pro-inflammatory (omega 6) or anti-inflammatory (omega 3) eicosanoids (hormones which regulate inflammation) we make from the fats. There’s not much the ratio of these essential fats will not influence in the body as they are incorporated into every cell and are also used to build hormones which regulate inflammation.
If you’ve eaten too many omega 6s (most of us) and not enough 3s you are likely to have an imbalance in this critical ratio. Humans are deemed to function best with a ratio close to 2:1 omega 6s to 3s. The average UK diet is 20:1 (not optimal). In practise if you can get 4:1 or less you are doing pretty well.
For more comprehensive information on the omega 3 and 6 ratio, see Week 21 Supplements 1.
Healthy ratio: 4:1 omega 6:3
Optimal ratio: 2:1 omega 6:3
Topic 07: Full Nutritional/Metabolic Profile
On occasions you may want to do a full nutritional/metabolic profile for your clients, to give a more complete picture of the person’s health. Full nutritional profiles can measure minerals, vitamins, amino acids, fatty acids, toxic elements, oxidative stress markers, energy production markers and more. A primary example is Genova’s Nutreval profile: https://www.gdx.net/uk/product/35.
Primary reasons for using this type of test would be:
- If your primary interventions to support the client do not work and you need to know more about their health picture
- For a complex client with a history of health conditions
- If the client specifically comes to you asking for this type of test to be done.
Topic 08 Heart Rate Variability
Rather than a specific functional test you would send off for, testing heart rate variability (HRV) is something that can be done every day by an athlete, using a monitor and an app.
What is heart rate variability, and what does it indicate?
Heart rate variability is basically the interval between your heartbeats. Contrary to what you may think, if the interval between every heartbeat is identical or very similar, this is not good. It can indicate that you’re fatigued, not well recovered, or under stress. It is indicative of the body’s sympathetic response, the ‘fight or flight’ response. Greater variability between heartbeats is associated with the parasympathetic response, which kicks in to promote rest, recovery, sleep and good digestion.
HRV has been used for many years to track the recovery and health of cardiac patients. In general a low HRV is associated with greater risk of coronary heart disease  and a high HRV is linked to longevity.
How to use HRV for training
In basic terms, HRV measurements can tell you whether or not you should train that day, and how hard you can push yourself. It can help to prevent overtraining and injury by training on days you should be resting, or pushing yourself too hard on days you should be taking it easy.
- Low HRV (identical interval between heartbeats): avoid training – focus on rest and recovery
- Medium HRV: training should be lighter and less intensive
- High HRV: training can be hard and more intensive
Basically, HRV measurements can allow athletes to ‘train smarter, not harder’.
What equipment do you need?
1. An HRV monitor. Various monitors are available, in the form of finger sensors, wrist monitors and chest straps. One of the most well-known is the Polar H7 monitor: http://www.polar.com/uk-en/products/accessories/H7_heart_rate_sensor
2. An app that works with the monitor to display your measurements and track your progress. A good example is ‘ithlete’ on ios. http://appcrawlr.com/ios/ithlete
1. Liao D. Lower heart rate variability is associated with the development of coronary heart disease in individuals with diabetes: the atherosclerosis risk in communities (ARIC) study. Diabetes. 2002 Dec;51(12):3524-31.
2. Zulfiqar U et al. Relation of high heart rate variability to healthy longevity. Am J Cardiol. 2010 Apr 15;105(8):1181-5. doi: 10.1016/j.amjcard.2009.12.022. Epub 2010 Feb 20.
As you can see, the blood tests can tell a lot about you as an individual in regards to both your current health and what you need to consider going forward.
The next thing I did was to get some measurements done. Again, as someone who does not typically even weigh themselves on scales, I had no idea of what these would look like. But here we go.
Weight – 88kg (wow, I have never been this heavy before ha ha. When younger and competing I would typically fight at around the 70-74kg for anything same day)
Body Fat est 26% (again much higher than anything I have had before. I am officially out of shape ha ha – Taken from Calliper measurements 14.2 Tricep, 4.3 Bicep, 15.5 Scapula, 12.8 Illiac)
Hip / Waist – 89cm / 91cm
Arm – 35.3cm
Leg – 57.5cm
Chest – 105cm
I am still waiting on the results from the Hormone test so I will write them up on another post in the future. Given that we are now going to want to track a variety of different measurements (sleep patterns, heart rates etc) on a daily basis, we decided on using Whoop as the tracker. Their new bracelet is a tracker linked to their app and analytic gathering. I am now going to be wearing it 24/7 to monitor any changes that may occur in training or everyday life.
As lockdown restrictions still have not eased enough to get back to the normal Martial Arts training I would have done ie grappling and pad work etc, I have decided to start off by supplementing my existing solo training with 3 strength sessions a week to begin with. I have enlisted a great personal trainer local to me at LQuinn Training to devise a weekly plan and help me with it each week going forward. We measured a couple of things on our first session together that we can monitor and add to going forward
Bench Press ORM – 90kg
Squat ORM – 120Kg
Press Ups in 1 min – 45
As a result of my blood works, Matt immediately sent up to me supplements from his brand Amino Man that he felt would help me start to correct the deficiencies I have.
He also sent me
I also use CBD Coconut oil daily and Vegan Protein after training from Raised Spirit.
I originally set out on this case study to try and get back to a very subjective idea of feeling better physically and mentally. However, I know that is neither measurable nor an actual target. As such, over the course of this case study, I am looking to build lean muscle mass, lower my body fat percentage, correct any nutritional deficiencies I have, learn more about ongoing nutrition, improve my martial arts performance, improve my 5k run time and develop different methods to improve ongoing mental health.
Alongside Matt Lovell I will be learning about how nutrition and lifestyle can affect performance within any sporting or general environment. He is developing a dietary plan at present which I will be following throughout the rest of this case study. He will be monitoring both my progress and well-being throughout in order to continue guiding me on my path to developing elite performance.
I will be working with Lewis Quinn on my strength training, muscle mass/body fat goals and ORM targets.
I will be working with Panicos Yusuf and Steve Campbell on my Muay Thai and Jiu Jitsu respectively both one-to-one and in group format (as and when allowed).
I will be using Whoop to track some of the key analytics I will be recording throughout.
I will be using supplements supplied by Matt for my specific deficiencies and to improve any aspects he feels need work. I will also be using supplements from Raised Spirit as part of my general well-being and recovery.
I will be visiting or speaking to relevant experts and coaches about different methods going forward as well.
I will be posting every two weeks about what I have been doing, any results I have and any new things I have learned or tried on this journey. On the next one I will write up my training, what the hormone tests reveal and what nutritional changes Matt has had me implement. We are taking the road of fixing deficiencies, setting routines and building from the ground up initially!! If you have any questions about anything I have written then please don’t hesitate to ask by getting in touch via my email – firstname.lastname@example.org
For further information on Matt Lovell or Amino Man, please check out his site direct at www.aminoman.com
For further information on LQuinn Training, please check out his site direct at www.lquinn-training.co.uk
For further information on Panicos Yusuf or All Powers Gym, please check out his site direct at www.allpowersgym.co.uk
For further information on Steven Campbell or Stealth BJJ, please check out his site direct at www.stealthbjj.com
For further information on Raised Spirit, please check out their site at www.raisedspirit.com
For further information on Whoop, please check out their site at www.whoop.com