Jade Jones is one of GB's biggest hopefuls to medal at the London 2012 Games in her sport taekwondo. We catch up with her and talk health, fitness and pigging out!

19-year-old taekwondo sensation Jade Jones has had an amazing Junior career winning silver at the World Junior Champions in early 2010 followed by a bronze at the Youth Olympics qualification, only to go on and win Gold at the Youth Olympics final in Singapore, a feat that quite rightly earned her the title of BBC Wales Young Sports Personality of the Year.

Then in 2011, making her move into the senior ranks, she claimed gold at the US Open beating some well-known and respected martial artists along the way and then proceeded to collect a whole string of medals at the German Open, World Championships, French and British Open. Now looking on to 2012 Jade is being tipped as one of Britain’s best medal hopefuls at the London 2012 Olympics. Read on to find out what it was that got Jade into the sport, what she likes to do on a day off from her gruelling training regime and more.

How did you get into taekwondo?
I was actually about 8 years old when I first got into taekwondo and I was introduced to it by my grandad as a way of keeping me off the streets. I then just really enjoyed it so carried it on but had no idea I would be competing in the Olympics one day. It was only when I was about 15 that I actually realised that I wanted to do it as a career and try to take it as far as I could, which is basically gold at the Olympics.

Is that when you realised you were good at it?
Well my coach said I was a natural straight away since I was always flexible and quick and therefore able to land head shots that will now be worth 3 points at the Olympics. But then being selected to come to the GB training camp in Manchester at 17 was a sign that I was good enough for the Olympics and winning the Youth Olympic gold medal in 2010 was I suppose when I arrived on the international circuit properly.

What else do you do to stay in shape for taekwondo?
Well I train 4 to 5 hours a day, a few in the morning then 2 in the afternoon, and we lots of different types of training, obviously the kicking and fighting side but also weights, plyometrics, conditioning, cardio, and agility. Neil (Parsley, strength and conditioning coach at GB Taekwondo) will also have us do strength and endurance tests throughout the year to monitor how well we’re doing. They can range from running tests to press ups to planks but it’s all designed to give us a good mark of where we are throughout the year.

Do you enjoy any other sports or martial arts?
Yeh I love all sports and really love watching them, but unfortunately with my schedule I don’t really get a chance to play any other sports. Even when I do have some free time I’m so tired from training I usually just chill out with friends, watch some movies or if I have the energy maybe shop, I love to go shopping!

Why do you think more women should try taekwondo?
I do think it’s really important to be taught so you can defend yourself but also it’s a more fun way to keep fit than say running or cycling which some people can find gets a bit boring at times.

What do you like to do on a day off from training?
Anything that’s not too exhausting since I’m usually so tired from training. So I go to the cinema a lot or just catch up with friends and hang out.

What’s your favourite junk food?
I’m really bad and have such a sweet tooth, so when I pig out I’ll have so much ice cream, chocolate and sweets. Luckily though my nutritionist at GB Taekwondo does let me have the chocolate protein bars from Myprotein.com after training and they taste sooooo good, so I don’t feel as bad eating them.

Who do you look up to sporting-wise?

My sporting hero is my coach Paul Green, who most people won't know of but he is a true inspiration to me. He was an amazing fighter and had the potential to easy get gold at the Olympics, but he ruptured his groin beforehand and couldn’t fight properly. He’s also an amazing coach!

Jade Jones is fuelled by Myprotein.com, the UK’s number one online sports nutrition brand and supplier to many of Britain’s Olympians such as World 400m Champion Dai Greene, World 100m backstroke World Record Holder Gemma Spofforth and 11-time Paralympic gold medallist David Roberts.

Step out of the hurt locker and stay on the safe side with our handy guide to ‘ouch!’ prevention

We know it, and you know it: getting in shape is hard work. Exercise demands a huge amount from your muscles and, occasionally, injury is simply inevitable. 

But, let’s face it, there’s nothing more frustrating than your goals being thrown off track by an annoying stitch during your boxing class or killer back pain during your weights session. 

It doesn’t have to be this way. Figure out the triggers causing you pain – and learn the best way to safeguard your body before, during and after a workout – and you’ll be well equipped to make the most of every single session. 

1. Avoid dizziness

Ever feel light-headed when you’re sweating by the bucket load during your spin class or giving your all on the treadmill? A small study published in the Journal of Nutrition found that being dehydrated during exercise caused dizziness, reduced concentration and fatigue, so fuelling up before your session is really important. ‘Carbohydrate is your body’s primary fuel source for moderate-to-intense exercise,’ explains Reebok Club’s personal trainer and nutrition expert Tim Hart (reeboksportsclublondon.com). ‘If your levels are low then workouts do become harder, as the body has less immediate energy available. If you feel dizzy, rest and recover until the feeling goes before continuing. If dizziness lasts longer than five minutes, end the session or reduce the intensity.’ 

Tackle the problem: Staying properly hydrated is key. ‘For gym training, drink at least one litre of water per hour and an extra litre post exercise,’ Tim tips. ‘For long outdoor runs, sports matches or anywhere in high heat, consume at least one litre of isotonic water during exercise and one to two litres after your workout.’ 

2. Beat lower back pain

If you want to sculpt washboard abs or simply improve your all-over strength, core work is an absolute must. But, when your tummy muscles are weak, your back muscles are likely to take a hit, so it’s vital to work both areas. 

Tackle the problem: Avoid advanced movements if you’ve got a weak back and start with basic core exercises. ‘Lie on your back and bring both legs up into the air, knees bent at a 90-degree angle,’ says Rebecca Gentry, Bodyism performance specialist. ‘Push your lower back into the floor by pulling your bellybutton in towards the spine. As you exhale, slowly lower one leg – keeping it bent – until the heel brushes the floor, then return to the start position. If your lower back lifts up from the floor, or you feel any pain during this movement, stop immediately,’ adds Rebecca. 

3. Tackle muscle cramp

If you’re training for an event and striving to smash your PB or run further than you’ve gone before, muscle cramps are the last thing you need. ‘The primary cause of cramps is sweating during exercise,’ explains Tim. ‘Research indicates that a decreased concentration of electrolyte minerals, such as chloride, magnesium, potassium and calcium, is a big factor in muscle cramps. These minerals are lost through sweat.’ 

Tackle the problem: There’s no cure for sweating, sadly, but you can reduce its effects. ‘An isotonic drink containing sodium and other electrolytes can help to reduce the risk of cramps,’ says Tim. ‘A snack a few hours before exercise – such as some mixed nuts or dried fruit – can also help. However this will not stop the loss of electrolytes once you’ve started exercising. So if you’re exercising for longer than an hour, have some small snacks or an isotonic drink handy while you’re working out.’ 

To ward off cramp before it strikes, eat plenty of leafy green vegetables, such as spinach and kale, for a hit of the muscle-easingmineral magnesium. 

4. Protect your knees

If you’re looking to tone up and boost strength, squats always hit the spot. When performed correctly, squatting sculpts the lower body andsupercharges your fat-burning engine. However, if other areas of your body are tight, such as your hips or hamstrings, pain is likely to be on the menu. 

Tackle the problem: Warming up your knees and butt with some hip extensions will help to take the burden off weak knees. ‘Place a Bodyism Mini Band (bodyism.com) just above your knees to keep your knees in line with your toes, and stop them dropping inwards as you move,’ Rebecca suggests. ‘Only bend to a point where you have no pain, keeping your heels firmly pressed into the floor – then push up through your heels, engaging your bottom, hamstrings and core.’

5. Reduce muscle aches

We’re sure we don’t have to tell you that post-exercise soreness tends to set in a day or so after your workout. Usually the result of overloading muscles, soreness is often necessary to help muscles repair and grow, but that I-can’t-get-off-the-sofa pain stems from an improper warm-up. ‘Foam roller work and stretching can loosen the fascia to allow muscles to work to their full potential,’ explains Rebecca. 

Tackle the problem: What you do before and after a workout is just as important as the session itself. ‘Use a foam roller on the body parts you’re going to work, and on areas of tightness,’ says Rebecca. ‘Follow with dynamic stretches such as arm circles and lunges to activate your muscles.’ If ice baths really aren’t your thing, use good nutrition to help you bounce back. Eat plenty of protein and put watermelon on your shopping list. A study published in the Journal of Agricultural and Food Chemistry found that watermelon juice can help alleviate muscle soreness thanks to high levels of an amino acid called L-citrulline.

6. Dodge stitches

Stitches are a common complaint when overexerting through exercise. Although rarely serious, they can impair your physical performance and reduce the effectiveness of your workout.

Tackle the problem: It’s thought that beginners suffer more than seasoned gym bunnies, so don’t go too hard if you’re a newbie. And, while it’s important to drink water prior to your workout, too much liquid could do you more harm than good. ‘Drinking water before your workout increases your chances of suffering a stitch,’ says fitness expert Dean Hodgkin (ragdalehall.co.uk). ‘There is also anecdotal evidence to suggest shallow breathing, or panting, can be a trigger, so concentrate on deep inhalations and exhalations during your workout.’ 

Rock that bikini with pride this summer with these deliciously healthy foods. 

Yo've booked your beach break and bought a new two-piece, but the fear of stripping off has got you panicked. Sound familiar? Then now is the perfect time to kick-start a summer eating plan so you look and feel amazing in time for take-off. 

Quinoa 
This ancient South American grain packs a healthy protein punch, making it an excellent slimming aid. Super-versatile, it can be used to bulk out soups and stews and used in place of your usual carb choice. 

Cherries 
Looking for a fruit that works overtime for your health? Cherries are rich in the antioxidant anthocyanins, which increase fat-fighting enzymes. Plus, these little beauties could maximise workout results by warding off post-exercise muscle pain. 

Salmon 
Want to wage war on wobles? Stock up on salmon when hunger hits. This oily fish is an excellent source of omega-3 fatty acids, which keep skin cells plump, whilst keeping you full - curbing the the urge to snack.

Garlic 
Wonderful for adding flavour to food, garlic helps the liver to filter out toxins in the body. These pungent cloves are also packed with a molecule called allicin, which helps keep your immune system healthy, reducing the risk of summer sniffles. 

Avocados 
Packed with healthy monounsaturated fats, avocados help your body manufacture a compound called glutathione, which is needed to detoxify harmful substances. Plus, the good fat content will help to keep summer skin looking its best while filling you up - so you snack less! 

Strawberries
Nothing says summer quite like a fresh punnet of strawberries, and the good news is that this British seasonal staple is actually a slimming food. They rank low on the glycaemic index, which means they help to control the blood sugar fluctuations responsible for food cravings. Plus, they're a powerhouse of skin-perfecting vitamin C.

Eggs 
Cheap and versatile, eggs are a fab source of appetite-curbing protein, making them a dieter's best bud. A 2008 study published in the International Journal of Obesity reported that eating eggs for brekkie helps to boost weight loss for those following a calorie-controlled diet. 

Lemons 
Lemons are like a magic wand for weight loss. They're detoxifying and help to promote proper digestion, which keeps bloating at bay. If they're not already part of your morning routine, you're missing a trick. Sipping on a mug of hot water and lemon filters away any impurities in your system, boosts the metabolism and keeps your cells hydrated so your skin glows. 

Broccoli 
Make dark green vegetables like broccoli a priority on your plate and the weight will fall off! Why? This green superfood helps your body to flush out everyday environmental chemicals due to its rich sulphur-containing compounds. Steam your veg instead of boiling to keep the nutrient content intact. 

Nuts 
Raw nuts act like a wake-up call for weight loss. Brazil nuts, almonds and cashews are all loaded with protein and omega-3 fatty acids, which help to speed up the slimming process to get you in swimwear-worthy shape.

If you’re not already a coconut oil fan, these clever sachets from Jax Coco are sure to do the trick.

Containing one of the purest extra virgin coconut oils in the world – and produced in less than two hours after the coconut is dehusked – the beneficial oil in Jax Coco Snaps (£8.99 for 24 sachets) is extracted with a state-of-the-art centrifugal system to retain more of its health-giving nutrients.

Perfect for life on the go, simply grab a single-serving size snap and add to a smoothie, your morning coffee, afternoon tea or evening hot choc. If you’re heading off for an impromptu night out after work, a little coconut oil will tame frizzy hair and give it a brilliant shine. Or, swept across your cheekbones, will bring out the natural pigment in your complexion.

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Find out more at Jax Coco
Stock up on sachets at Honestly Healthy Food

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