The ‘Fat Burner’ is designed to get you back into shape after Christmas


We’ve partnered with Gregor Ridley Personal Fitness to design a four-week workout plan to burn off those pigs in blankets. Even in a packed gym full of New Years’ resolutioners, you’ll need minimum space for these workouts. All that’s required is 6ftx6ft floor space and you’re ready to go.


Day One


The goblet squat will give you a full-body burn


Day Two

* As many rounds as possible


Cossack squats will beef up your legs and thighs

Why this workout?

In order to lose weight and burn fat, you need to create a sustainable caloric deficit. These workouts make use of supersets with relatively short recoveries, as well as conditioning to maximise calorie burn.

The mountain climbers exercise will improve your cardio and work your whole body

The supersets use mainly multi joint exercises, meaning more work is done per exercise. Executing each exercise with solid technique is key.
If you find your form dipping before the end of your third set, it is possible the weight you are using is too heavy. Check the ego at the door, and make sure you complete your reps.

Of course, it’s important to remember you can’t out-train a bad diet.


In 2003, the Movember movement began with just 30 men, the original ‘Mo Bros’ from Melbourne, Australia.

Since then, Movember has evolved into a community of over five million people across the world, including women as ‘Mo Sistas’.

Now in its 16th year, EN4 News has spoken to five people taking part to hear their motivations and how they are finding Movember now we are half-way through the month.

The original idea for Movember originated from two friends joking about ‘bringing the moustache back’. Inspired by their friend’s mother who was at the time fundraising for breast cancer, they chose to encourage their friends to join them in growing a ‘Mo’ and made their campaign about men’s health and prostate cancer.

Since launching, Movember has raised over £598 million for men’s health around the world. Last year alone, participants across the UK raised over £10 million.

In addition to growing a moustache, people are invited to join the cause by running or walking 60 kilometres in November. The distance is to represent the 60 men who commit suicide every hour across the world.

To learn more, visit the Movember website and find out how you can get involved in Movember 2020.


Image by kalhh from Pixabay

While hair loss treatment is becoming less stigmatised, the question still stands – why do some men feel that they have to restore their thinning hair to regain their self-esteem? Why should men have to change what is an entirely natural process? This represents a much wider ranging issue on male representation in the media, and by extension society, than receding hairlines.

According to a recent report, published in the Annals of Occupational and Environmental Medicine journal, hair loss was faster in men in their 20s and 30s working at least 52 hours per week than those with less hours. Is our 24-7-365 culture exacerbating male pattern baldness leading more men to resort to treatment to rectify the perceived problem?

December 2016 and November 2019

Male hair loss is only part of a much wider issue with how the media portray men in only one idealised form which is not reflective of the populace. In my view, society expects men to be tall (to indicate leadership), fit (to infer strength), handsome (to attract attention), and have a full head of hair (to symbolise youth).

I haven’t selected these, admittedly all aesthetic qualities, at random. We are bombarded by these subliminal messages by advertisements in print and online, on television and in magazines.

To fully understand how prevalent these male beauty standards are in our society today, I went out to the streets of Edinburgh to hear how people felt about the issue of hair loss and whether they would look into getting treatment.


Ask yourself. How many adverts have you seen where male models have thinning hair? Why are men with thick hair given prominence over those with thinning hair? Are they considered more attractive, to audiences, therefore to advertisers also, than those who are small, heavier and balding?

Is the preference for youth given prominence over ageing (which hair loss symbolises) meant to imply that those with un-model standard qualities are less important? Why is the pursuit of aesthetic perfection awarded precedence over humour, intellect and kindness, and all of the other qualities that make up a real person?

It may be because those qualities are more difficult, arguably impossible, to convey in one perfectly presented advertising campaign, image or slogan. The entire message is reduced to a clip, soundbite or poster for immediate consumption, engagement or dismissal.

This is one of the many reasons I refuse to participate in the so-called online dating trap where decisions are based on appearance. Anyone can present themselves as better than they are, but why should they think they have to? Is who I am really not enough? Do I need a hair transplant as well?

While I have looked into treatments out of sheer curiosity to rectify the problem (despite my best efforts, that’s sometimes still how I view my own hair loss) the costs involved, whether surgical or not, have always put me off. I’ve therefore decided to invest in a colourful collection of hats instead to style it out. I could do for hats what Diane Keaton has done for suits. We need a male version of that style icon to aspire to rather than just more hair.

My colleague, Sophie Wardrop, sat down with Scott Harrison who shared his own experiences with hair loss and how he deals with the stigma against the condition.


Do you love to eat meat but want to avoid adverse health effects and impact on the environment? Why not try our recipe for MEAT-FREE chicken fajitas! Follow the instructions down below or give our video a watch!


Serves 4+

You will need:

1 bag of Quorn Chicken Nuggets
1 onion, finely sliced
3 peppers, sliced

For the marinade:

1 tsp of paprika
1 tsp of coriander
1 tsp of cumin
Pinch of salt
Pinch of pepper

1 medium garlic clove, finely chopped
2 tbsp olive oil

½ lime, juiced

To serve

8 medium tortillas
1 bag of spinach
1 tub of guacamole
1 tub of sour cream

To cook:

1. Once preheated, place the Quorn chicken in the oven and cook for 15 minutes.
2. Chop 3 peppers and one large onion.
3. Crush or finely chop 1 clove of garlic.
4. Add the garlic and 2 tbsp of olive oil and mix.
5. Fry the peppers and the onion on medium heat until brown.
6. Add the seasoning mix and stir continuously.
7. Add the ‘chicken’ and stir until coated.
8. Place a handful of spinach in the middle of a large tortilla.
9. Spoon on the ‘chicken’, peppers and onion.
10. Add guacamole or sour cream if you wish.
11. Fold the tortilla and enjoy!



In an EN4News Podcast Special, Iain Leggat explores the topic of shared parental leave.

After being introduced to the UK in 2015, shared parental leave allows couples the option to split up to 52 weeks between themselves, with 37 weeks of the weeks being paid. However, a recent study found that only 1-2% of new couples were taking up the shared option. The special explores the topic, comparing the UK’s figures to the rest of the world and looks into the benefits of sharing parental leave.

Iain explores the topic with EN4News reporters Ony McFadden and John Gillespie as they talk through whether the stigma of the traditional roles of the mother and father still rings true and whether people know enough about the option.


Credit: Aditya Birla Capital Ltd

As Christmas time looms and office parties and mince pies become part of our routines, our health dips a little.

Despite the impending present costs, keeping healthy – mentally and physically is still important.

Here are some tips for keeping in shape for a little cost.


This slideshow requires JavaScript.

Power dressing came to life in the 70s and 80s as a way for women to establish their authority and fit into male-dominated workplaces. For a quick explainer on the concept and how men use power dressing in different ways, see our audio short below:


As its election time EN4 news cast a balanced eye at the leaders of the main political parties – are they power dressing like a pro or is their fashion sense as dead as their election chances? We used the original master of power dressing to help us:

all the thatchers together real.jpg

Boris Johnson 

Our PM finally displayed his ready-for-action capabilities when he wandered through flood-hit Yorkshire. While he always looks a bit out of place the wellies-Barbour Jacket-overly long tie combo is doing something for me here. While part of power dressing is wearing appropriate clothing for the situation Johnson manages to pull of the politician in a crisis look fairly well here. As always though, the suit is a politicians bread-and-butter. Like his blonde counterpart across the ocean, Johnson could really use a new tailor.

3 thatchers out of 5

Jeremy Corbyn

Britain Politics

Credit: Times of Israel


Can socialists simultaneously strive for equality and look good while doing it?  Well, just look at that scarf. Combined with his trademark pastel shirt under an open blazer, the days of being slammed for his dress sense seem a long time ago. The blue suit is too loud and flashy to be pure Thatcher style however – though that’s probably a relief for the Labour leader.


4 thatchers out of 5

Jo Swinson

Oh Jo. If Ed Miliband taught us anything in 2015, it’s don’t eat on the campaign trail. Away from that, having canvassed opinion in the EN4 News Room there’s a consensus that the red coat over the blue is a colour clash too far. At least the purple jacket is nice if you look away from the marshmallow. The Lib Dems can’t win here I’m afraid.

2 thatchers out of 5

Nicola Sturgeon

Nicola Sturgeon gets the campaign trail: wear stylish business clothing while charming as many people as possible. She conveys the confidence of a politician in her prime. The guitar was a fun look too.

5 thatchers out of 5

Nigel Farage

The leader of the Brexit Party splits opinion and looking strictly at his fashion sense it’s splitting my opinion too. The flat cap, tweed and yellow trousers are all striking and support his something-different political vibe – but power dressing it is not. Could you imagine a man in yellow trousers addressing the nation from Downing Street?

1 thatcher out of 5

What about you?

Are you more like a Thatcher or a Farage? If you’re an aspiring male politician (or just an aspiring male in general) take our quiz and see how you stack up compared to our political leaders.



In our winter look book it’s all about layering; keeping warm and looking cool. Check it out below.


The weather is taking a turn and the time has come to update your wardrobe for the new season. Here’s a breakdown of what you need to do to perfect that winter look.


Its getting to that point where one jumper just won’t cut it. Try to find combinations where you can wear more than one warm layer.


A winter wardrobe is built around a good coat. Try to find that coat that can be dressed up during the week and dressed down at the weekend. The right accessories can take a coat from office appropriate to party ready.


Don’t be afraid t get creative and try to find new combinations to give the same old clothes a new leash of life. There might be some neglected pieces in your wardrobe that end up back in the regular rotation when you find a new way to wear them.


Image by StockSnap from Pixabay

There are many struggles to navigate in the 21st century, from working enough to afford next month’s rent as well as trying not to live too sedentary a lifestyle. However whilst physical health is important, all too often mental health is overlooked and, at times, men will be reluctant to discuss their problems. One phrase that cuts deeper than most is ‘man up’.

Often used as a throwaway term by people who presumably don’t give it a second thought, the phrase can burrow deep into the psyche of other men.

Those who have unknown struggles being told to ‘man up’ forces them to reconsider everything: the way they are viewed, the respect they are given, the esteem in which they are held. That is the issue with mental health, nobody can know how other people feel and whilst the small roots of conversation are starting to sprout, there is still some way to go.

Liam Robertson, 25, has in the past faced struggles with his mental health. After a few months of counselling he had begun to feel like himself again, the fog had begun to dissipate. However after an argument with a friend he was told to ‘man up’.

“It’s difficult to explain exactly how you feel when you hear the words. There is a twist in your stomach and I didn’t know whether to cry or punch a wall,” Liam said.

The reason for the emotion is to suggest they are not man enough or a ‘real’ man. It particularly hurts more when people are aware that others have gone through struggles with their mental health.

It must be said that to speak out about any struggle requires a great deal of bravery, as many people I spoke with for this article admitted to suffering in silence, before they eventually came up for that life affirming breath of air.

One such person was Iain McKenzie, a hardworking student who would sit in his house for days at a time when depressive episodes would hit him. For many months, nobody close to him knew of the issues that he faced until one day he opened up to his friends whilst sitting at the pub.

The first conversation is always the hardest, and with his support network established, he was able to talk to his doctor and begin to build his life back up.

“This time last year I felt as though there was no way out,” Iain told me.

“[My friends] would send a text and I would reply that I was fine, but in reality I was just sitting in my house, counting the hours until the next day began and the cycle repeated. Now though, life just seems so much better, in part, thanks to the help offered by my doctor.”

Lee Cambule, author and mental health campaigner, recently spoke to MPs about the challenges men and boys face in overcoming boundaries when it comes to their own mental health.

“There’s this perception of men that they should ‘man up’ and ‘just get on with it’, that they should be strong in the face of this adversity, and this makes it very difficult for them to then open up and seek help,” Cambule told MPs at the Women and Equalities Committee.

There are people who no doubt say ‘man up’ who mean no harm but the issue isn’t whether or not offence is meant. The phrase is harmful to the psyche and does nothing to help any man who has previously struggled or may yet have struggles with mental health in their lifetime.

At times life can feel like an uphill struggle. If people just took a moment to pause and think about the power of their words then nobody would try to scale the mountain of ‘man up’.

To learn more about how traditional gender roles are affecting our society today, check out our podcast discussing the issue of shared parental leave here.


In April this year, young campaigner Ben Saunders created a short film titled Transgender Experiences in School after having suffered a difficult experience when attending an all-girls school as a transgender man.

In an Instagram post promoting his film, Ben described the school as being “extremely unaccepting of anyone who identifies as transgender”. This led to his decision to focus his campaign on the negative experiences of transgender people in school.

The film includes interviews with seven trans and non-binary young people from across north west England. The project opens a discussion on the lack of understanding surrounding trans identities in school and how it leads to a negative effect on their mental health and education.

Ben produced the film as part of his campaign for the Stonewall Young Campaigners Programme – the programme entailed creating a campaign aimed at promoting LGBTQ+ rights and equality – and Ben was later named Stonewall’s Young Campaigner of the Year.

Click the link below to watch Transgender Experiences in Schools. 

%d bloggers like this: