August 2019 – Page 11

JUST 3 DAYS LEFT TO VOTE !!!

Just a quick post today: I was recently nominated for the Cosmopolitan Blog Awards and voting closes on 29th August – in just 3 days time! I’m up against some excellent and quite inspiring bloggers which means it’ll be a super close race! Every single vote counts at this stage: I’d really appreciate it if you could spare 2 minutes to vote for FitnessOnToast HERE:

http://www.cosmopolitan.co.uk/entertainment/news/a27807/cosmo-blog-awards-2014-shortlist/

The ‘Lifestyle Blog’ category in which I’m nominated is step 6 of 15, and you do have to vote all the way through to the 15th step to click the required ‘SUBMIT’ button – but don’t worry, it’s quick and you get to browse a treasure chest of fabulous blogs for your ‘favourites’ folder ?

As ever, I really do appreciate your support, as well as every like and every comment. Thank you

MY TOP 5 REASONS TO SQUAT !!!

This post is all about the benefits of one of the most fundamental and primal moves our skeletons are capable of performing; the humble, time-honoured squat. Few exercises compare for their ability to employ so many muscles simultaneously, and few yield such a wealth of physiological benefits. This post details my top 5 reasons to squat! Click MORE to read on…

In my previous post (Find your Legs, here) I discuss the many benefits of training legs in general. In this post, I focus down a little bit, to discuss my top 5 benefits of squatting. It’s a totally gravity-defying, glute-targeting hero exercise, which, aside from delivering aesthetic results, simulate a functional movement which will help with everyday motions well into old age… as well as developing overall fitness, strength and performance. A full-depth squat is a sign of good mobility and strength, and whether or not we realise it, we perform a variation on this exercise every day – sitting on a chair, climbing out of a car, lifting boxes, pulling out weeds from the garden, visiting the bathroom (ahem)… So start light and have someone qualified evaluate your technique (to safeguard your back / knees); there are multiple components to a squat, so my advice would be to absolutely nail the technique first then gradually increase the weight.

Here are my top 5 benefits as to why you should squat!

1) FULL BODY WORKOUT: Squats, performed correctly, activate the largest muscle groups in the body (i.e. the quads, glutes and hamstrings) but also engage a good deal of stabilising muscles too (e.g. transverse abdominus, adductors, gastrocnemius, erector spinae). Training the legs in this fashion, using compound exercises, encourages the release of natural testosterone and other growth hormones, promoting overall strength and mass throughout your whole body, not just the legs.

2) BOOST METABOLISM: Being that they target larger muscle groups, that in turn boosts the operating metabolic rate, encouraging a recovery which consumes more calories; the legs might therefore burn their most calories whilst you’re at rest! Each incremental pound of muscle is generally received to burn an extra 50 calories per day, and whilst I recognise the range of opinion around exactly what that number might be, I do believe that more compound exercise will generally result in a higher basal metabolic rate.

3) CORE REINFORCEMENT: That muscular girdle we all wear around our midsection absorbs so much of our daily flak. The more conditioned we keep these muscles (abdominals, obliques, glutes & spinal fibres), the better we’ll feel. Gone are the days of 30-minute crunches, which strengthen the abs, but nothing else; squats (with correct form) are a fantastic way to engage the whole core, to maintain an upright posture and prevent injury.

4) PERFORMANCE UPLIFT: Squats can help improve performance across a range of sports, as they encourage a more fully conditioned musculoskeletal system. They can help to hone the twitch reflex (as they stimulate our Type IIa fast twitch fibres), facilitate a faster run, a more explosive jump height, and enhanced balance and agility. They tend to be a core part of most athlete’s training regimes.

5. LOWERS INJURY RISK: To perform a full squat calls for strong flexibility at the ankles, knees and hips. It encourages better spine mobility, more robust shoulder stability, and is a fantastic way to improve and strengthen the ligaments. They just happen to be the perfect countermeasure to weak stabiliser muscles, the scourge of most sport practitioners!

The images above show just a few different squat variations; I’ve always believed that it’s good to keep the body guessing, so the addition of more alternatives to the regime stimulates better muscle-adaptation and growth. There are so many different variations to explore – eccentric squats, single-leg squats, barbell squats, overhead squats… all of which can help with sport-specific performance.

HOW TO SQUAT?
1. Sit down and back, as though you’re sitting down onto a chair. Ensure to squat until your thighs are parallel to the floor. Deeper squats are fabulous at really exhausting the lower body, but are not recommended for those with weak knees!
2. Keep the weight on the heels and try not to extend the knees beyond your toes.
3. Keep you abs tight, roll your shoulders back and stand tall, maintaining a straight back.
5. Exhale with exertion.
6. Keep a soft bend in the knees when you push up. This will keep the work in your legs and not your knee joints.

DON’T FORGET TO STRETCH!
If some of your muscles are tight, it can indeed limit your technique and range of motion. For example make sure to stretch the Piriformis, hip flexors and, if possible, execute a full body stretch as after all you are working pretty much all the significant muscles in your body!

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WEARING:

WR.UP SHAPING EFFECT LOW WAIST 7/8 – ANKLE LENGTH + TANK TOP

Women’s Energy Series Bioceramic X-Form Posture Support Long Sleeve Compression Top

Adidas Energy Boost 2.0 ESM Shoes

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ACTIVE LISBON

BJORN BORG – MOROCCO

BJORN TO BE WILD !!!

Being a [patriotic] half-Swede, I’m a bit of a ‘home-crowd’ for the fitness fashion brand Björn Borg, which I featured on my blog trip to Morroco earlier this year. With that in mind, I was elated to receive an invite to the label’s SS15 fashion show in collaboration with the eponymous ‘Creative Show Director’ Bea Åkerlund (stylist to the likes of Beyonce, Lady Gaga, Britney Spears, Madonna and Fergie) and their own head designer James Lee. I hopped on a plane with a smattering of journalists and a couple of hours later we were checking in to Stockholm’s Berns – the city’s core hotel/club/hub for fashionistas, models, bloggers and designers for the week, it would seem. This post is a little round-up of what I found behind the scenes, my thoughts about their collection, and my interview with their designer James Lee!

The show itself was hidden away on one of the rocky islands in the Stockholm archipelago, set in imposing and winding caves which were festooned with incredible light displays. Together with c. 400 editors, bloggers, actors and artists I watched a phenomenal video-game-inspired runway show unfold, as a celebration of ‘individuality, love and fashion in a digital era’.

There was an intentionally robotic flavour to the model’s walk on the catwalk, suggesting digital motion, and they wore identical ‘avatar’ masks which I absolutely loved! In one of my monochrome photos below (I had no photographer with me, I had to use my little Leica D-lux for this trip!) you’ll see Bea and James wearing them backstage. The masks themselves were imbued with marble eyes; striking if not a little scary, much as the rugged contours of the rock face next to the catwalk. The models looked impeccable, and the masks rendered them uniform (in a way that paid homage to the digital theme), therefore totally shifting emphasis to the clothes. A deft touch!

The clothes, as ever, were vividly colourful, outspokenly bright, effervescently bold… and above all, light-heartedly fun. It’s a ‘flirty’ look which doesn’t take itself too seriously – recognising that trend that people like to dress in a somewhat escapist manner to hit the gym! Whether you choose an entirely loud outfit or elect a few, choice colourful pieces (dressed down with some more classic pieces), I think there was genuinely a look for everyone in and outside the gym here.

After the show, I got a chance to mill about backstage and throw a few questions to the head designer, James Lee, to pick his brains on fitness fashion and the Björn Borg SS/15 collection. Here are his thoughts:

Faya: What was your inspiration behind the show?
James: For the collection S/S15, we wanted to launch a collection in a different way so we decided to launch it through a computer game and so this fashion show was all about it being like a demo for computer game. So we brought the idea of computer games through into the collection in different ways – thats what it’s about.

What colours, patterns did you use and why?
It’s interesting because the brand is known for doing so many colours; so we wanted to evolve the look, evolve each season, make them significantly different to each other. It felt really relevant to choose a monochrome colour palette, and then there are accent colours of aqua, lemon pink and orange, that run through the collection; that was key for the colours. Then with the prints there are three main prints in the collection, which was very much water-inspired, coral structures, and then marble prints that went through all the different product groups.

What sort of new and innovative performance materials were used in this collection?
We always work with different functional fabrics like moisture wicking materials, meshes in critical areas and then we work with things like hydro-blocking fabrics with water resistance. In this collection we worked with certain key materials like meshes, neoprene, transparents; they all feel really relevant for the moment, given prevailing trends.

Who is the Bjorn Borg man or woman?
We say that we always try to design for people who are colourful and brave, that are interested in and serious about style, that are urban, are into that culture. We try to make products that make people feel both active and attractive, and to mix that boundary between sports and fashion in the most interesting way.

If you were to sum up the collection in 5 worlds what would they be?
Mesh, neoprene, transparency in three words for materials; and then three words for the prints would be ‘marble’, this print ‘ripple’ that you saw with water on, and ‘membrane’ which is the coral inspired one.

What are the key ‘hot’ fitness fashion trends this season?
I think that for us, my favourite products in this collection are the transparent jackets – very good for spring, summer, a lightweight material; there are trends that are related to a certain minimalism, and those sort of really eye catching without being too bold I think those are really important products for the current season.

Swedish style, although a bit of a generalisation is typically quite minimal, whereas with this collection there were some very bold, forthright patterns; has your english heritage combined with the Swedish (Bea) influenced this collection do you think?
Absolutely! We’ve got a heritage which is in print as well, so I think it’s interesting that we are sort of different than that which people associate with Swedish fashion, but I think that we share qualities of Swedishness in terms of values, a certain liberalism, you know, trying to bring a little bit more love into the world!

As fitness is becoming increasingly popular, how do you see the fashion landscape changing from a design perspective moving forward?
Material remains key, there’s more and more happening there all the time. Culturally you don’t know exactly where it’s going to go but it’s interesting how everyone’s doing a triathlon or Tough Mudder; the whole idea of health is evolving in different ways. At the same time, the boundaries between gym and street are blurring too. It’s not just like you go to the gym anymore and get changed, everybody is in jogging leggings on the train or in town. It’s definitely comfort related along with a sense of style, and things like that are becoming bigger and bigger, all the time!

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DISCOVER TECHNOGYM CITY WITH ME !!!

I’ve just returned from a trip to Cesena, a town near Italy’s Bologna, which houses the 150,000 square meter mega-campus of Technogym, the purveyor of fine exercise machines. In the fitness industry, there’s nothing else like this in the world; perhaps only Google or Bloomberg can compare as ‘destination’ employers. The site is both strikingly vast and visually exquisite, crafted by the virtuoso architect Antonio Citterio, and comprising a super-slick factory, a clandestine R&D facility, a university, a vast gym, a spa, a medical facility, an organic restaurant and far more. This ‘Wellness Village’ is the iconic focal piece of a totally unique firm, regularly recognised as offering the ‘Best European company working conditions’. I’ve had a privileged behind-the-scenes peek into their HQ, and this post shares my findings on something you’ve probably never considered, but certainly should! Click MORE to see it all…

My whole ‘active’ life, I’ve taken for granted that my gym will provide a working treadmill that simply delivers me a sweaty run. Never have I stopped to appreciate what happens under the belt, nor have I thought it worthy of consideration. I train regularly to improve my physical conditioning, not to admire the kit, right? Well, yes, but no! This trip has vividly illustrated for me that the equipment doesn’t just magically appear, fully formed, created by the gym fairy, and delivered onto the workout floor; each machine travels an incredibly complex journey, and that these Technogym products we unknowingly use, are artistic masterpieces as much as they are equipment. Here are my 8 perceptions about the whole Technogym campus…

1) HISTORY & CULTURE:
Important disclaimer – I’m not being paid, and I haven’t been indoctrinated (just charmed by everyone’s passion for the cause of wellness); I simply feel this is a necessary preamble before we start talking about the equipment itself because its all so interlinked. 30 years ago, their talismanic founder, Nerio Alessandri (now one of Italy’s most decorated entrepreneurs, pictured below) started constructing fitness machines in his garage at night, with a shoestring budget, at a time when there were only dumbbells on the mass market. Today his vast enterprise sells c.$400m of the finest machines, globally each year. They’ve been awarded the coveted Olympic partnership for the past 6 consecutive games, and are the key partner to the World Expo in Milan 2015. There are no chairs in the meeting rooms; everyone sits on fit balls, grazes on healthy snacks and wears smiles. They can finish at 4pm, pick up the children from school, and head to the beach2. Technogym enjoys that rarest of corporate cultures, where the staff genuinely love it!

2) FACTORY:
There are hundreds of people working on a fully integrated production floor, seamlessly blending automation with artisan craftsmanship, machining 100,000 units every year. The ‘testing’ process deserves special mention too; their “worst client imaginable” actually works at the factory, and is called Cyclops. He’s a 150kg monster who runs SOLIDLY for 60 days straight at precisely 50kph (covering 72,000 km in one go!!!). After the treadmill survives his punishing workout, they know it’s built to last for you and I!

3) GYM:
Part staff-perk, part showroom, their gym is unsurprisingly equipped with all the latest (including unreleased) products. What IS surprising is the sheer scale of it, with an endless array of machines from all ranges within their price architecture, spread over 2 enormous floors. Unlike in your home gym, you never have to wait for anything, ever!

4) RESTAURANT:
The staff are entitled to complimentary meals cooked to order by the onsite team of chefs, using local organic produce. Nutrition forms one side of their ‘wellness pyramid’ (alongside Movement and Mental Approach), whereby regular physical activity, correct nutrition and a positive mental attitude are the companies key to a fulfilled workforce!

5) THE BUILDING:
The seductive, flowing lines of structure itself were designed by the world-leading architect and furniture designer Antonio Citterio. Opened by President Clinton in late 2012, it’s been constructed from sustainable materials, harnesses air-recirculation, and enjoys a flood of natural light flowing through the all-glass walls. The vast gardens make up 2/3 of the space, and are a fabulous place for a workout. A totally avant-garde masterpiece office!

6) THE KNOWLEDGE:
I’d totally underestimated how much research goes into making a piece of equipment. There are academics, research facilities, scientific R&D areas (hidden away from the outside world), biomechanical studies… not to mention the aesthetic work that goes into each piece. Most of it, I can’t show you, but take it from me that it’s there behind the scenes!

7) CLOUD:
Not just reserved for tech mega-companies like Microsoft, Apple, SAP etc; Technogym have embraced the concept of universally-available data, stored remotely and accessible via the internet. They understand that we gymgoers obviously want to exercise smarter, but we won’t tolerate increased admin or hassle. Their solution, called ‘MyWellness Cloud’, lets you wave your smartphone near the equipment, and easily register every rep of every set of every workout, then keep track of your progress from anywhere on the planet. It’s the data ‘glue’ which binds their wellness suite of products together.

8) SATISFACTION:
Staff are given a 2 hour lunch break, are encouraged to stay active and work out in their huge gym (for every 1$ invested, the return is between 2-20$ of efficiency improvement from fewer sick days etc), fed complimentary organic healthy meals cooked in house by a specially assembled team of chefs, given an on-site advanced medical screening each year… it all breeds a workforce that’s productive and smiles more often than not; I’ve seen the evidence!
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WEARING:

Lucas Hugh Slider Tshirt
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AHEAD OF MILAN FASHION WEEK…

We’re currently right in the middle of the holy trinity of global fashion weeks, and next week wraps up with ‘Milan’, arguably the fashion capital of the world. I was there very recently for blog meetings, and decided to go on an expedition through the sprawling streets in search of fitness fashion inspiration. I found far less than I’d imagined, which totally amazed me. In the era when fitness and mainstream fashion are unstoppably converging, with the activewear category literally growing at double the pace of broader UK general merchandise, the Milanese shop fronts did nothing to persuade me to dress ‘sporty chic’. Click MORE to see some of the discoveries I did make, along with some snaps from the stopover!

The big houses have made token gestures towards something resembling ‘sporty’; Chanel have their now-infamous ‘Couture Trainers‘, Fendi & Alexander Wang have made a decent stab at high-end track trousers, Stella McCartney has gently waded into the premiumisation of Adidas lines… But the worlds most influential fashion houses are totally reacting to the debate, not setting the tone, as they do on all other matters style. Do they feel intimidated by the technological R&D might of an Adidas, the universal appeal of the approachable Nike branding, or perhaps just the sheer volume of choice out there for the consumer? Regardless, they’re missing the key trend of our time that’s causing small brands to startup faster than I can review!

One exciting discovery I made was Oysho, a spanish clothing brand owned by the same parent company as Zara. They’re not in the UK with any physical retail presence, so I’d never actually seen their clothes in person before walking into their Milan shop on Corso Vittorio Emanuele II. With the chance to touch and trial the fit, I quickly realised that I completely loved their fitness range; which was high quality, broad, fun-looking and eminently affordable. Amazingly it seems to be the faster-fashion end of the spectrum that’s leading the charge into fitness fashion, probably because they can be so responsive to consumer trends so quickly in production terms, and the cost of ‘getting it wrong’ isn’t so damaging to the brand. I’ve styled and ordered an outfit from the Oysho website and can’t wait to take delivery of it and show it on the blog ?

Also, in these pictures, I’m trying to ‘practise what I preach’ a bit – teaming a staple pair of white fitted J-Brand jeans with my favourite white Monreal hooded jacket and a boldly coloured pair of Under Armour Speedforms. The aim was for a relaxed sporty-chic look which is smart, but not too smart!

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WELLNESS DESTINATION: LAKE COMO

After my search for fitness fashion inspiration in Milan, I hopped on the train for 45 minutes and ended up at the breathtaking Lake Como. The eagle-eyed reader will notice this is entitled a ‘Wellness Destination’ as opposed to an ‘Active Escape’; that’s because my choice of hotel, the Grand Hotel Tremezzo, seemed entirely geared around revival, wellness and relaxation, blended with a healthy strand of mischievous indulgence! A brief 3 days here was the perfect amount to recharge, ready for the worst that a British autumn might throw at me! This ‘review’ post is a full photographic round-up of my little wellness escape to an inspiringly glamorous part of this wonderful country! (MORE)

Following the established format, the review will be split into 4 sections, comprising 1) the wellness activities, 2) the facilities/highlights, 3) the nutrition and 4) the service.

1) THE WELLNESS ACTIVITIES

– SWIMMING:
This is a key activity at the Grand Hotel Tremezzo (GHT from now on). Aside from taking a fresh dip in the Lake itself, there are 3 further pools at the Hotel; one in their de-stressing Espa T-spa, one amongst the amphitheatrical gardens, and their centrepiece, stunningly iconic ‘Water on the Water’ pool; the Hotel’s own crisp blue island, marooned in the middle of the lake, peering across to the town of Bellagio!

– ADMIRING THE VIEW:
Need I say any more? Ahhhh….

– EXPLORE THEIR GARDENS
The hotel has 20,000 square meters of verdant gardens with a winding, uphill path leading to their lookout point high above the lake. This is the way to start the morning, and if you’re lucky like I was in the below shot, you catch the residue of the daybreak mists!

– OUTSIDE WALKS / JOGS:
There are some outrageously picturesque towns nestled upon the banks of the lake, and with 92 kilometres of road running alongside the lake, you’re pretty well catered for when it comes to long, long, long walks! My favourite by a long way was the 45 minute walk down from GHT to the breathtaking Villa del Balbianello (you might recognise it as the idyllic setting for James Bond’s recuperation in Casino Royale). As an Italian National Trust treasure, it’s a must see on your walk!

– TENNIS:
There Hotel has a clay court lurking amongst the lush garden, which enjoys the sun for most of the day. It gets a little hot at the peak of the summer, but if you’re going now, it’s ideal!

– GYM
Somewhat of a mandatory facility for any top hotel, they do indeed have a room filled with Technogym equipment so you can work out with a view of the lake.

2) THE HIGHLIGHTS / FACILITIES

– THE SPA:
Stocked with the entire range of Espa products, all of which smell of pure bliss, their relaxation facility is beautifully appointed with heavy slate fittings and tranquil lighting. There’s a lake-view chillout lounge, an infinity pool, an outdoor jacuzi, hydrotherapy complications, rainfall showers, a private spa suite and all the classic treatments you could imagine. You really do emerge from this complex feeling utterly revived – a core aim for a spa!

– THE SWEETIE CORNER:
In stark contrast to the healthy angle, but in keeping with my preference of the occasional cheat treat, I thought you might like to know about the table of childhood delights that rests invitingly near the reception. Around 10 varieties of simple-sugared candy await you in miscellaneous glass jars. The tongs are your weapon. Regular self restraint is required, but sometimes, you have to give in

– WATER LIMO:
The hotel has a private Venetian launch made by Cucchini, moored up next to their lake-pool, for the purpose of scouting the lake’s happenings from your own little cocoon!

3) THE NUTRITION

– RESTAURANT ‘L’ESCALE’
This cove under the Hotel was right up my street. Being a pescatarian, I was a huge fan of their lean, protein-rich ‘Mini Fish Barbecue’ which included filleted Sea Bass, Prawn, Salmon, Tuna and Scampi. Delicious and so cute in its execution ?

– BREAKFAST BUFFET:
The GHT stages a truly wonderful spread to accompany their guest’s awakening! My personal favourite brekkie detail was the ‘Egg Station’, at which they cook, to order, your egg white omelette with a host of tasty extras! The fruit offering is particularly strong here too, as is the encyclopaedic collection of teas on the ‘tea wall’. A definite highlight of the day, and a chance to start out on a clean, healthy dietary path each morning.

4) THE HOTEL & ITS SERVICE:

This has a very different feel to the Caesar Augustus or the Il San Pietro which were the subjects of my most recent Active Escape reviews, apart from the important difference that it’s lake-side, not coastal. The building is an imposing Palace hotel, purpose built in the early 1900s to serve a hyper-glamorous travel-set for their Grand European Tours. The GHT today has lost none of that sophisticated appeal, and still occupies one of the most enviable spots around this gorgeous lake. It isn’t a fitness destination, so much as a relaxing wellness location; you come here to recuperate and recharge. The staff have a younger feel to them than at any of the other places I’ve been in Italy; theres more buzz and energy, very much reflected in the recently renovated interiors. ‘Classic’ with a hint of ‘wacky’. They’re no less attentive to your every need and are remarkably thoughtful. It makes the GHT a totally unique place to unwind and de-stress!

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WALK THE PLANK !!!

The modern day human spends an disproportionate amount of time seated; at a desk, in a car, by the computer or watching TV at home. Often, this means slumped shoulders, a curved neck, and generally ‘weak posture’… and then eventually, the scourge of ageing Britain, back pain. Whilst some muscles will naturally grow tighter and others weaker, there are exercises and stretches you can perform to encourage a stronger core. The word ‘core’ mainly describes the central band of the torso, and the purpose of training it, is to encourage better support and protection for the load-bearing joints in and around the back. Almost every move the body makes relies on the core – balance, running, reaching, lifting, kicking. Therefore it’s crucial to build and maintain well-conditioned core strength. This post is about doing exactly that! Read MORE to see 4 flavours of plank…

By pounding out sit-up after fruitless sit-up, in some respects you exacerbate the hunched position you already hold from sitting. But whilst sit-ups aren’t a bad idea, ideally you’d want to include other exercises to improve overall core strength, to help reduce the risk of lower back pain and promote improved posture. To my mind, the plank is one of the very best exercises to work your core and below are my four favourite plank ‘theme & variations’ to target your core effectively. Aside from working the abs it is a full body exercise and also targets you arms, shoulders, back chest and legs. Just 15 minutes a day of the below will help improve your core condition no matter how strong you feel.

1) Original Plank (as below image)

Such a phenomenal exercise – if executed correctly, but undisciplined form when planking can aggravate the lower back especially, whilst failing to target the abs at all. So:
1. Resting on your forearms and toes, your elbows should be directly underneath your shoulders.
2. Maintain a neutral spine throughout the exercise – this is crucial. Neither too engaged, nor disengaged, neither too arched nor curved.
3. Keep the head neutral as well (avoid allowing your head/chin to drop, or indeed cranking it up) – noiselessly hold this position whilst engaging your abs.

Tip: Imagine you should be able to rest a stick down your back and the only contact points should be the head, upper back and hips.
Avoid: Sinking the lower back, or an arched back, sticking your bottom and the hips in the air. Relax you shoulders avoid shrugging your shoulders toward your ears.
Simplification: Rest on your knees and forearms

2) Side plank (as below image)

The side plank works the obliques and helps stabilise your spine.
1. Start by lying on your side and lift yourself up into a ‘straight line’, by supporting your body weight between your forearm and your feet.
2. Repeat on the other side.

Simplification: Rest on your knees.
Avoid: pushing your hip back behind you and/ or letting them drop towards the floor.

3) Superman (as below image)

1. Start in the Original Plank position.
2. Slowly raise your right arm off the ground whilst at the same time lifting your left leg off the ground. Hold this position for 2-4 seconds, then release.
3. Repeat with the opposite arm and leg, and alternate between sides in succession, until failure.

4) Walking plank (as below images)

1. Start in the Original Plank position.
2. Plant your right hand down, and slowly raise up, extending the arm, with your weight supported by your hand.
3. Slowly and in a controlled manner, do the same with your left hand side.
4. Both hands should now be straight under you shoulder supporting you body weight.
5. Then slowly bring your right hand down to the original plank forearm position.
6. Repeat with the left arm. Repeat the process and cycle between them in fast succession, until failure.

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This was a post I wrote for Sweaty Betty as part of their Get Fit for Free campaign, which went live yesterday. All images were shot in and around the Caesar Augustus in Capri

I was wearing: Double Time Run Tank and Visama Reversible Yoga 3/4 Leggings.

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Active Escape: Capri

MY KIND OF NIKETOWN !!!

I recently went on an active island escape/adventure hosted by Nike – perhaps the most iconic and enduring of sports brands which, for me at least, conjures unforgettably powerful adverts of inspirational athletes deep from my childhood memories. Their eponymous slogan Just Do It was to become for me (and a wide collection of other bloggers) the ethos for the duration of our trip. This post is a brief visual recap of that escape, which also served to highlight the natural beauty of a (hitherto) completely undiscovered gem of an island – Sark, in the Channel Islands. Click MORE to see it all…

A select group of bloggers from both the fitness community and beyond met at the fabulously chic Ace Hotel in deepest darkest Shoreditch, where Nike laid on a yummy dinner, followed by a proper nights sleep, ahead of our journey the next day. This involved hopping on a plane to the breathtaking island Sark, situated just outside Guernsey. I’ve always loved the British countryside, but I have to say, I was truly blown away by this beautiful island. I’ve now discovered that you don’t need to travel 10 hours abroad to find gorgeous island scenery – we Brits fortunately have it on our doorstep! It’s the sort of beauty that compels you to stop for a photo every two seconds, at which point you turn a corner to be confronted by even more spectacular views! As regular readers will know from my blog posts over the summer, I love a good active escape and I couldn’t recommend this island more for that purpose; it has so much to offer aside from spectacular views some fantastic activities.

But I digress! Here a just a few of the activities we collectively undertook, courtesy of our Nike drill sergeants!

1) SILENT DISCO:
Nike trainers Sonja Moses and Joslyn Thompson Rule led us on a silent disco workout. Think body weight exercises – planks, pushups, jumps, squats etc, but with headphones, in a field! Properly tiring, but wonderful alongside the music!

2) HIIT IT UP:
Anya from Barry’s Bootcamp London had us dispatch some gruelling HIIT training!

3) BIKE ‘N HIKE:
We explored the island on bikes and happened to find some stairs – hundreds of them in fact, which we wandered down to reach the beach and then back up again. The result? Some serious leg burn!

4) A LITTLE CAVE EXPLORING: Does what it says on the tin…

5) SUN-SALUTATION YOGA:
Jessica Skye from Fat Buddha hosted the most wonderful early morning yoga session, which took place under the canvas of a star-lit tent. Sigh.

6) BUFFET:
The session was followed by a gorgeous buffet breakfast!

I’d like to extend a huge thank you to the Nike team and everyone involved in planning what was a fabulously executed trip. I was spoilt rotten – kitted out, got my bottom kicked, ate some delicious healthy foods, drank some bubbly and lounged by the pool. An active escape that I’m unlikely to forget anytime soon! All photo credit to Nike’s team photographer.

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LUCAS HUGH IN LAKE COMO !!!

The eagle-eyed reader may have noticed a little dusting of LUCAS HUGH appearing on FitnessOnToast recently… For those who’ve not encountered the brand, I tend to think of it as the original luxury athletic-wear maison, founded way back in 2010 by creative director Anjhe Mules. She had the visionary aspiration of fusing hyper-technical fabrics with fashion-forward designs, and packaging it all up with expert ‘luxe’ execution. 4 years on, this concept no longer seems revolutionary to us, and is emulated by so many, but this trailblazer must be recognised! I adore the sleekness of the lines, the politely daring aesthetic, the functionality of the fabrics (both from the visually ‘shaping’ function and the ‘technical’ properties), the snug feel of the fit, and even the sophisticated majesty of that iconic logo. I took a LUCAS HUGH ‘look’ to the gardens of the Grand Hotel Tremezzo in Lake Como for this photoshoot; click MORE to see the results & to read my interview with Anjhe!

Here follows the 8-question mini-interview with Anjhe Mules, the New Zealander behind the brand;

F.O.T: Fitness and Fashion are in the process of fusing; how do you see the fitness fashion landscape in 10 years time?

AM: I believe active wear is the future of ready to wear.

To your mind, what differentiates LUCAS HUGH from other fitness brands?

LUCAS HUGH re-imagines athletic wear for the woman whose love of high fashion carries through to her athletic wear – whilst meeting the demands of the contemporary wardrobe for versatility, practicality and functionality.
The collections combine a high fashion aesthetic with innovative, considered design and are produced using the latest hi-tech fabrics and manufacturing techniques. One of our guiding principles is that the garments can be worn comfortably, both in and outside the gym, and transition from day into evening wear – and yet perform to the high standards required by elite sportspeople when they work out.

The last two years have seen an explosion of new fitness brand startups; how do you feel about the diversity of design within this world of fitness ‘fashion’?

I think it’s a really exciting time for active wear. When I launched LUCAS HUGH in 2010, there really was nothing interesting and cool to wear to the gym, and some of the stores we launched into such as Net-a-Porter and Browns London, did not even have active wear categories and we were introducing a new concept to them. Since then, the market has really opened up, and it really confirms and supports what we have been doing at LUCAS HUGH for the last 4 and half years.

Are there any catwalk designers who inspire your fitness fashion creations, and if so, what do you like to borrow from them?

Personally I love to wear Celine, Givenchy and Valentino, but none of these really influence our designs. At LUCAS HUGH, we really have developed own signature style. We focus on being original and unique – that is what makes us different.

As active wear continues to converge with high fashion and women are choosing to wear the clothes both inside and outside the gym, do you think comfort needs to suffer?

Absolutely not, comfort is key with active wear that is why women want to wear it through the day. At LUCAS HUGH we use heat-sealed seams, which prevent chafing and feel completely seamless to the wearer. Comfort should never suffer.

How does your cultural heritage influence the LUCAS HUGH look-and-feel?

I am originally from New Zealand (although I have been living in London for 13 years now!). I grew up in a country that was very competitive with sport and fitness – it was a way of life. It was very normal to play multiple sports and spend the day in active wear – although the choices were not very attractive!

What’s your brand’s ethic around performance materials, and the types of fabrics which go into the LUCAS HUGH signature pants?

It’s really important to me that the fabrics we use are the best performance fabrics for the activity they are designed for.
I will not compromise on quality, because I believe when you are working out its more important to be wearing something that supports you in that process and is also good for your skin – even our printed fabrics are on moisture wicking, breathable, UV resistant fabrics.

Fitness On Toast writes a lot about active travel; do you have a favorite holiday spot and what helps you stay on track when abroad?

I have just got into fitness holidays – It sounds exhausting, but it’s a great way to completely switch off. My favourite holiday spot is definitely New Zealand, but a closer place is 38 Degrees North in Ibiza .

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I WAS WEARING:

Lucas Hugh Core Performance Stretch-jersey Leggings, similar HERE
Lucas Hugh Core Performance Stretch Jersey, HERE
Lucas Hugh Knit stretch wool-blend jersey jumpsuit, similar HERE

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COSMOPOLITAN ‘BEST LIFESTYLE BLOGGER’ AWARD !!!

Last week, an incredible, exciting thing happened. You may remember that Fitness On Toast had been nominated for ‘Best Lifestyle Blog’ in the 2014 Cosmopolitan Blog Awards, and for the past few months, I’ve eagerly awaited the verdict. The venue for the sophisticated blogging soiree was at London’s iconic OXO tower; an awards ceremony with the chance to chat to hundreds of like-minded bloggers over a Cosmopolitan or two! This year there were over 46,000 entries, 37,000 votes, and the standard of competition was hyper-rarefied! Just having been short-listed amidst an exceptional group of Lifestyle bloggers was immeasurably flattering…

…but I’m utterly ecstatic to report that Cosmopolitan’s Editor-in- Chief, Louise Court and Digital Editor Kate Lucy called out Fitness On Toast as the ‘Best Lifestyle Blog’ at the awards. Mild shock followed light disbelief, but was immediately overcome by a tidal wave of sheer joy! Having won has this award completely exceeded my wildest hopes for the blog, and I feel very grateful to every single one of my readers who took the time to cast a vote; even to those who didn’t vote, but continue to read my musings! Huge thanks to the Cosmo team for this recognition and for staging this wonderful event! In 18 months, Fitness On Toast has become more than just a platform to share fitness thoughts with clients; It’s a genuine reflection of me, and sharing it with you all makes me happier than you can imagine.

Thank you with all my heart

All photo credit to Cosmoplitan for this post. Thanks guys

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