Month: August 2019

BEHIND THE SCENES – HOW TO WRITE YOUR BOOK !!!

Cards on the table; I wasn’t born an author, and despite these bloggish scribblings, the thought of writing a book hadn’t even occurred on a post-hypnotic, unconscious, or inebriated level! The journey to writing my book Fit In 3: The Scandi Plan [it’s out on dec 29th, it would mean the world if you pre-order a copy!] was a grueling marathon of soaring highs and gloomy lows, and certainly one of the most intense challenges of my life. I can confidently say that I’ve thrown everything at it, and left nothing on the table – the book is 100% of me! But if, like me, you’ve never seen this mysterious process from behind-the-scenes before, you might also have casually assumed that these tomes magically appear, fully-formed, on shop shelves one day, conjured by the book-fairy, never paying thought to the dozens of people’s time, attention, grind, detail, and professionalism that goes into it. But much like writing a blog [which to the reader, can look like one macaroon-punctuated holiday after the next, but requires relentless toil], a book is a gigantic effort employing dozens of world-class talents, all working to fold their very best work into this little, printed package on a shelf! This blog post lifts the lid on the whole hidden process, shows you exactly what I went through, and might give you some thoughts on how to go about your own book! If you’re curious, read on! If you doubt it, read on! If you hate it, perhaps read on anyway! And if you think it’s easy, think again !  

FIRSTLY, WHATS THE BOOK ALL ABOUT?

I’m incredibly excited to say that my book Fit In 3 hits the shops on December 29th 2016, just in time to make your 2017 unrecognisably healthy – you can pre-order your copy HERE! But first, a word of warning. Slackers beware: Fit In 3 is not a quick fix, it’s not a shortcut, it’s totally different to every other fitness book out there, and is absolutely no substitute for sweat. This is the original get fit slowly scheme! Forget the tired notions of yoyo dieting and fruitless sit-ups – the world evolved beyond those a long time ago. Humankind’s wellness philosophy has undergone a quantum leap over the past 5 years, but whilst obesity and diabetes stage their global takeover, fitness 2.0 has silently and swiftly emerged; the fiterati have cast aside ’low fat’ diets (which, by the way, are simply high sugar diets) and rejected those trudging hours of long-distance cardio (which is both dull and ruinous to the joints). There is a new formula by which early-adopters are already living their lives in an immeasurably more rewarding, sustainable and healthy way. My book shows the 3 pillars by which you can live a sustainably healthy life, for the rest of your days; it doesn’t have to be bland, and it can involve chocolate!

HOW DID THIS BOOK COME ABOUT IN THE FIRST PLACE?

Back in October 2015, my Agent (a legendary Glaswegian who does the difficult job of bringing order my chaotic professional endeavors) kicked the tires around a Fitness On Toast book with me. The prospect was super exciting, but a totally foreign, unknown quantity to me; what did it mean in practice? How would the writing process actually work? Would anyone even want to read it?! After spending a week worrying about the latter (yes I’m a worrier), I started to think about all the fitness ‘life hacks’ I’d unlocked in my 10 years as a Personal Trainer; all the food myths I’d debunked when studying Nutrition at uni; all of the random thoughts I’d ever had about fitting it all together. The more of these I jotted down, the more the notes wrote themselves and got me all fired up. And then, I realised that I had a book in me!

 

OK, WHAT NEXT?

When you find the team who totally share your vision and come back with a remarkable plan to make it come alive, then you’ve found your Publisher! In my case, by quite some way, that was Little, Brown, the most creative company within the Hachette Group (one of the UK’s largest publishers, and home to the Gwyneth Paltrow books, both of which took pride of place on my shelves for some time) – check out their awesome and historic Thames-side offices in the shots below! The publisher  looks after the physical process of organising, compiling and distributing your work, so all that remains for you is to write it! Sounds simple enough…

 

WHO WRITES IT, ANYWAY?!

In a surprising number of books, not actually the author; ghost-writing is so widespread that some Publishers’ offices are basically haunted houses! The idea of me authoring a book, but not actually writing any of it, tickled me pink! I remember once hearing the quotation ‘there’s nobody better qualified to write your story than you’ (couldn’t tell you who said it, nor can Google so perhaps I made it up?!), so I thought I quite fancied writing all 45,000 words. I didn’t realise the challenge ahead…

 

HOW DO YOU START?

That was the question that occupied 97% of my headspace for a good solid month. That, and where do you start?! Depending on how involved you want to be (totally), books are incessant waves of deadline following deadline. And for good reason; I counted 12 different departments that need to be involved in the process. I had 8 pages of A3 plastered across walls and cupboards at home – known as the ‘Master Flat Plan’. I annotated everything, colour coordinated it with neon highlighters, tried to conceptualise what needed to go where, as if it were a massive game of Tetris on level 10 speed, then tore it up and started again… a few times!

 

WHAT ABOUT ‘PLOUGHING AHEAD’?

With your structure eventually in place, it’s a process of working through, section by section, and it’s quite satisfying seeing the progress! But it’s not all about the writing…

–       To review my Scandi-inspired recipes, I was in touch with a professional practicing Dietitian for a strong second opinion.

–       I insisted on making several trips out to Sweden, and spent days scouring the Stockholm archipelago for the best spots to shoot the most awesome photographs I could possibly shoot with my in-house photographer. We came back with 3,500 captures, and whittled that down to the handful you see in the book! I felt that was the best way to show you what I’m talking about most authentically, as the Swedish ethos features heavily in the chapters.

–       Back in London, we hired out a special, modern kitchen location to shoot the recipe images with an incredibly talented food photographer and team, and spent quite some time making (and devouring) all 60 of the dishes over the space of a few weeks. Then we hired another location to shoot some of the stretching and exertion imagery…

–       We worked with an amazing illustrator who translated all the exercise images of me into easy-to-follow silhouettes that really look like little outlines of me!

–       There are daily calls with the Editor, Assembler, Execution team, Publishing Agent, Marketing and PR teams etc. Before you know it, the first 10 hours of your day are taken up with your book! It’s both awesome and terrifying in equal measure, as you don’t want to let the team down, but as you make progress, you soon fall into a rhythm and start to haul ass!

–       The to-and-fro email trails on each sub-chapter can quickly spiral into 30-strong exchanges; multiply that up across all the chapters, and you can understand why I have over 1400 emails just in my ‘BOOK’ folder!

THAT SOUNDS FUN – WHY WAS IT TOUGH?

Apart from the weight of admin/organisation unlike any I’ve experienced before, it’s all on top of everything else you’ve been doing for years. You haven’t created an extra 10 spare hours in the day to work on the book; you basically need to sacrifice weekends, evenings, and to an extent, borrow from sleep hours to get it all done. For months on end! That, by the way, is totally worth it…

But on top of that – and you might find this mad – I’m actually quite shy and reserved, and don’t like to put myself out there too much. Yes, I have a publically-readable blog, but I’ve always wanted it to be a resource with substance, informed by my study, training and scientific understanding, coloured by valuable experience, sharing applicable wellness with readers… A book is as ‘out there’ as it gets; I’ve shared way more of myself than I ever thought I would in it, and getting to that stage has not been easy. From that perspective, I’ve learned more than I ever could writing digitally; if you shoot photographs using a 35mm film camera with just 20 precious exposures, you’re going to think harder about each capture than when using an inexhaustible digital SD card. It’s the same with each word on each page… I’ve invested the full range of emotions into the book and I really hope you love it!

WATCH THIS!

18 months has raced by since the very first Apple Watch appeared on hipster wrists the world over, and now Series 2 has hit the company’s long, wooden sales tables. I really loved that first version, and posted a super in-depth review of it HERE on a trip to the Maldives – which as an aside, remains the most breathtaking place I’ve ever been on this planet! Since that review was one of the most read articles I’ve ever published on this blog, today’s post is a timely addendum, bringing up-to-date my views on the latest iteration of this much-hyped techy timepiece. At the outset, I must declare that I have received no compensation from Apple for either this or the previous review; these are my authentic and impartial personal views, so please take them as such. The essence is that they’ve crammed a whole lot more essential kit into this version, and as a result, I’ve noticed the conversation shifting away from ‘ooh you have one of those?‘ to ‘ah, how are you using & customising yours?’ I think we’re on the cusp of getting to serious grips with the data on offer, so read MORE to get the full set of observations on my Apple Watch Series 2.0. (Pictures shot on Santa Monica beach)

To the naked eye, it might look as though the designers have been asleep for 18 months, as to behold, there’s little besides an almost-imperceptibly-thicker and more bevelled case to set Series 2 apart from its older brother. And there’s even a strong chance that I’m imagining that. But I maintain that this is a proper development to the product, and the aesthetic similarities hide vast differences in capability; today’s skis might look similar to the retro 1980’s planks, but the technology contained within is incomparable, as are the feats they can enable.

I went for the entry-level Sport version, with 38mm aluminium case, in space black, with matching black rubber strap, priced at £369.00.  So what do I like about the new one? Here are 8 of my favourite elements…

1) Activity Tracker – I get awesome encouragement along the way, telling me how much further I have to go; Apple Watch speaks to me wirelessly or vibrates alongside a supportive message if I’m not connected by wireless headphones. Previously, since I’d never set it up as such, my old watch didn’t do that for me – but I really like the tone of it; not too preachy, insistent, or holier-than-thou, but genuinely well pitched and encouraging. 

2) Sport specific optionality – you can now choose modes of exercise in a more specific way. The old version always had indoor/outdoor running, indoor/outdoor cycling, rowing, stair-stepper, indoor/outdoor walk etc. The two new workout modes are ‘Pool Swim’ and ‘Open Water Swim’ which have been introduced now that Apple Watch is swim proof. This added breadth is far more realistic and practical for someone like me who enjoys mixing up the types of physical activity I undertake. It also feels as though the accuracy of the measurements has been refined and improved.

3) Take it underwater – it’s water resistant to 50 meters which is good enough for casual, normal swimming. It’s likely to function just perfectly down at 50 meters too, so I’d be more than comfortable tracking my occasional scuba activities with it. The swim workout feature is great too, as it auto-detects whether you’re doing butterfly, breaststroke, front crawl etc. Different swim strokes burn calories at different rates, and combined with the number of lengths, total distance, it can intelligently calculate your total calorie burn and track your heart rate through the exertion. The water lock stops the screen reacting to water swiping over it when swimming so you can keep capturing your swim stats uninterrupted. That’s all a big advancement on the previous version, for me.

4) GPS module contained within – so bringing my iPhone is no longer required. The watch can pinpoint me without 3rd party help, which means I need only bring my keys with me! The fewer props I need to have on me, the more hassle-free my run, and the more liberating the whole experience. The transponder tracks my route and maps it, even when in water. It all syncs up automatically when I’m back at base.

5) I can see the display better! Series 1 was hard to read in some bright light conditions. Series 2 is way easier, is twice as bright, and gives me a display experience I’d compare to my iPhone. Much better. Likewise, the battery capability seems much better able to cope with full use through the day, but I still have to charge it every evening next to my phone.

6) Customisable: I love that I  can change the functionality and layout of my bespoke watch face. At first I went all functional, with ‘Activity Rings’ for my main display and ‘Workout / Battery / Day-Date’ complications… but then Mickey won my heart! He adorably speaks back the time when I press him, a function invented originally for visually challenged Watch owners.

7) Sleepy time: I can monitor my sleep. I’ve done it a few times, and I like being able to do so, but I need to charge the watch overnight, so there’s only limited value in this function for me, quite yet.

8) …And Breathe! One of my favourite features is that Apple Watch reminds you once an hour to take a little breather, but you can set the reminder-interval to your taste. The combination of the breathing graphic and the gentle, swelling vibrations helps to regulate your breathing rhythm nicely, and makes an immediate, perceptible difference to the way you feel. Then, thereafter, you can tie that feeling in with the readout of your heart rate. I totally love this feature, as it introduces a little mindfulness to your day in a personal, but subtle way.

SO THE VERDICT…

– Inbuilt GPS is my favourite feature. Going for runs is when I want to use the watch the most, as well as one of the times I want to put my phone aside and just have an hour of dedicated ‘me’ time; to have to faff around with a phone is somewhat of a headache, even if just on the arm. I just want a water bottle and my keys. This gives the flexibility to switch off from the phone, zone into the run, not carry too much around and still get all the data and instruction you need.

– Waterproofing is awesome as now I can track my swims and get submerged data which I’ve lacked so far. Afterwards, I can just jump in the shower and not have that moment of abject panic when I realise my watch is with me, and about to rust!

– I really love the mindfulness component of ‘Breathe’. Tat’s not just fluffy stuff, but has scientific linkage to wellness. Afer the breathe, it’s good to see the heart rate instantly linked to your post breathe relaxation. You see that the activity immediately has an effect on your heart and sense of wellbeing.

– There’s a certain ‘Robocop’ feeling that you have everything on your arm.

– Also, it’s becoming a taking point in a different way. Now, Apple Watch is about how people are using the watches, how they customise them, how they engage with them and what they enjoy about them. Rather than just ‘oh look, you have the Apple Watch‘. So far as I can tell, that’s only a good thing when it comes to buddies encouraging each other!

All photographs taken in Santa Monica beach, bathed in the heavenly orange-pink sunset!

THE RAW POWER OF 3 !!!

What is my book ’FIT IN 3’ all about, and why did I call it that anyway? It’s a fundamental realization I had over 10 years of working in the fitness industry, every day. This post will give you a little teaser of the power of 3; despite what the fitness industry would have you believe, there’s no magic formula, there need be no expensive products to buy into, no supplements, no starvation diets, and no demonisation. It is the ultimate in simplicity, inclusiveness, balance, mix and fun. It’s not a ‘system’, but it is knowledge, an entire approach, and the only book you’ll need to lead a realistic, sustainable healthy life. You can pre-order your copy right HERE and I’ve added some sneak-peak pages inside the book too, to give you a flavor of some of the delicious, Scandi-inspired healthy recipes!

In our world, 3 is the magic number; it’s appeared everywhere since time began, as if the deck’s been stacked. We’re on the 3rd rock from the sun; the moon has 3 phases, and the space we occupy has 3 dimensions. In sport, the three fastest win medals, and at the gym we often perform ‘3 sets of X repetitions’. A position is triangulated with 3 coordinates. There are 3 primary colours, 3 movements to a concerto, and 3 acts to many western plays. Goldilocks faced off against 3 bears, there were 3 Wise Men, 3 Musketeers, 3 Little Pigs and 3 Stooges. Photographers compose images using the ‘rule of thirds’. Architects design bridges from triangular frames for their strength. Strong arguments are structured using 3 key points… The brain simply finds this a really easy concept to grasp, and it’s all said to be ‘as easy as 1, 2, 3…’

All sounds a bit random? The point is to note the permanence and enduring nature of the triplet! It’s a universal constant, and in this context, Fit In 3 isn’t an accident. My book is intentionally structured that way to highlight the three separate pillars of a sustainably healthy life, encompassing;

1) Refreshing the mind, 
2) Nourishing the body, and 
3) Training the frame.

Diving into only one of these 3 would be like trying to light a fire without kindling or oxygen! Pursuing all 3 is the key to a roaring success, and it’s an outrageously simple formula to apply!

In my experience as a personal trainer for over a decade, office workers will often train hard in the gym and try to eat right, but perhaps because of unmanageable stress and therefore lack of sleep, they’ll struggle to reach their goals. I’ve seen it countless times; many aren’t even aware that this is why they’re being held back, but with a few tweaks, progress can be made quite readily!

Equally, many former clients would train hard but were drinking heavily and eating out in irresistibly delicious restaurants, and/or snacking on autopilot at the office, without considering their significant calorie surplus. Awareness is a key weapon in the arsenal of the ‘fit and healthy’, and it is my hope that my book will arm you with that in spades!

Similarly, the globalized supermarket generation has access to an abundance of fresh vegetables and exotic superfoods, but without the knowledge of how to best harness these nutrients, and the discipline to compliment it with a regular and diverse training regime, the best intentions will fail.

To my mind, it can literally be as easy as 1, 2, 3. Above all else, the key is to ensure you set yourself an easy path to follow, sprinkled with a little structure, dusted with a little planning and underscored with a little discipline. It then becomes an easier way to live, within the confines of gentle rules, rather than a scattered, last minute approach which can see you floundering. You will feel better for it. Take 5 minutes out for meditation. Go to bed an hour earlier. Drink an extra liter of water. Do some regular, targeted exercise. The combination and application of the thoughts in this book will help you to become the healthiest version of you, for the long-haul.

The book includes 60 delicious recipes which are quick and easy, and with a Scandi twist. They’re made using normal ingredients you’ll find in a normal supermarket, and which you’ll use again and again, not obscure ingredients that will collect dust on the shelf after being used once.  Did I mention that there’s also a 3-week food and training and food plan?

THAT IS THE POWER OF 3. IF YOU WANT TO HARNESS IT, CLICK HERE AND SECURE YOUR COPY. FAYA X

SO YOU WANT TO BE A PT ?

Happy new year, dear reader, and I hope that 2017 holds fabulous things for you! Around this time of year, people think about making changes, both small and large. One of the most frequent emails to hit the FitnessOnToast inbox is from curious subscribers asking about working as a personal trainer; very often, the sender is thinking about changing their career, considering qualifying as a PT (Personal Trainer) or has been working in the job for a while and is looking for advice about shifting direction. REALITY CHECK! Whether you just want to know what your PT goes through, or if the romantic lure of the PT-life is tempting you, read on, as it’s seriously tough! I’ve been a PT for over a decade and whilst my career has taken unexpected turns, I have often tried to share my advice, for what it’s worth. I think that for many people considering this shift, it’s a case of ‘the grass is always greener…’ This post will talk about some of my experience-based perceptions about the career of a Personal Trainer, warts and all!

WHY IS THERE SO MUCH INTEREST IN THE PROFESSION NOW?

SOCIAL MEDIA…
has unquestionably helped to glamorize the gym environment. From stunning supermodels who look a million dollars when punching focus pads, to cool athletic guys wearing Yeezys and drinking vegan blends. I’ve fallen for it too, but when I started out 10 years ago, this concept of aspirational, ‘haute fitness’ was only just beginning, with small boutique gyms beginning to open up – and it was all offline, mostly word of mouth. Now, we can all live and breathe it daily, via whichever social feed, and many people feel such motivated passion that they (understandably) want to be involved in it as their main line of work. Training to become an accredited personal trainer is one of the most traveled paths towards this.

Social media is a great way to promote your work and establish yourself, but I cannot stress enough the crucial importance of experience. Achieving a six pack through your own training is very different to training other people; that’s one of the biggest mistakes I see from newer trainers – training clients the way they’d train themselves. It’s not a one-size-fits-all industry, but should be something much more indepth and bespoke!

A QUICK BUCK ?
‘The Easy Formula’, as I like to call it, is the big misunderstanding. People think that life as a PT is chilled; something along the lines of “Yeh I’ll qualify, charge £100 a session, work with 6 clients a day  for just 6 hours, then focus on my own training – so 6 hours x £100 x 7 days in the week x 52 weeks in the year is almost £220k. Sweet. Minted.” Firstly why would anyone pay you £100 an hour when you have no experience and have literally just qualified, but secondly, it’s hard graft, tough to establish regular repeat business, and since you’re on your feet all day long, it’s physically draining too. Not to mention cabin fever at the gym, as no matter how big and diverse your gym is, at the end of a 5-hour back to back grafting session, it’s the last place you’ll want to be!

MY VIEW?
At the risk of sounding as though I hate it, I should point out that I actually love it, I’ve learned so much from it, met so many fabulous people in the process, and wouldn’t change anything if I had my time again! I do however want to point out that it’s not for everyone, it’s not all glossy and polished, and it’s a challenge that some people may regret taking on, and they should be aware of that in advance! Here are some specific observations…

1) WHAT IT’S LIKE WORKING AT COMMERCIAL GYMS:

I started out working in a large commercial gym (Esporta) after qualifying. First up, I have enormous respect for people who work in commercial gyms as it’s seriously hard work, and not particularly well remunerated. I remember getting up at 4 in the morning to get to the gym for 05:30, so that I could open it for the 6am early-birds. Then I’d train clients between the hours of 06:00 – 22:00. It’s a role in which you work long, irregular hours often for little money. In between you’re cleaning equipment, which includes going on your hands and knees and scrubbing the sweat-spattered treadmills. A humble experience, and far from the glamorous ideal you might have in mind when setting out on the PT journey.

When you start working in such an environment, you aren’t picky and you very much take the clients you can get. This means clients who want to train at 06:00, and those who want to train at 22:00. Peak hours are mornings and evenings (before and after work), which cripples your freedom to enjoy an on-demand social life. Also, that can often mean barren spells in between, which interrupts your ability to strike up a rhythm and press on. Financially, when you work for a commercial gym the client might be willing to pay, for example, £70 an hour. However, after the gym’s commission and overhead charges, you may end up with £15 in your pocket – which is then taxed, and doesn’t go far in London! So now not only are you busting your ass off trying to establish a regular rota of clients, and working crazy exhausting hours you’re also making very little money.

2) SO WHY TO DO IT?

When I started working, my team had two physiotherapists on board, one back specialist, one body builder, and a serious marathon runner. This meant I had an incredible team around me from whom I could learn, plundering their niches and expertise, picking their respective brains. I remember many times having a client wanting to train with me, but I felt I wasn’t right for his or her specific requirements, so I would send them on to one of my colleagues, and in return he/she would teach me about their back problems, and run me through their programs.

You end up training so many different people in commercial gyms that you gain tremendous breadth and experience. There is no substitute for that, and it helps develop a really strong foundation for the years ahead.

3) ITS A PROPER PEOPLE JOB

Whilst you can have the best knowledge in the world, being a PT means working in the service industry, where the customer is king. It is a classic ‘people job‘ meaning you have to be able to connect with many  different personality types, from one hour to the next. Working in a commercial gym trust me you quickly become a chameleon, as your livelihood depends on that ability to strike up a rapport, and influence your clients’ life.

On the flip side, you also have to BE a professional; you’re not befriending them, it’s not a 1-hour catch up with a mate, but someone is paying you a premium price, and they expect a professionally-delivered product. It takes a certain skill to tread the balance between ‘familiar’ and ‘professional’.

4) A BIG HOLIDAY ???

Also, you might like to consider that you’re there for the client; if you need to go abroad, or make a spontaneous trip, you’ll be letting down all of your clients for their regular spot. That’s a huge inconvenience to them, and there are plenty more PTs waiting to take on the business. In other words, you have to sacrifice your flexibility and end up booking time off based on your clients schedules (school holidays, christmas etc – i.e. the expensive times!).

5) EVENTUALLY, IN TIME…

If you stick with it eventually you can and will pick who you want to train. You’ll build up a client base and you can work regular hours (9-5). I remember when I started, I felt as though there were so many trainers around, and there are even more now thanks to an explosion in the popularity of the role.
Statistically around 30-35% of those who make the switch and retrain are still doing it in a years time. Perseverance and hard work is the key.

6) THE AMAZING PART!

It’s a hugely rewarding job when you’re able to truly help someone else, whether that’s weight loss or gain, getting stronger, conquering some unknown fear, their posture, energy levels, or how they feel about themselves.

This is by no means a post to deter people from going for it, but rather is a realistic review of what the work entails, aside from six packs and pretty Instagram pictures of squats.

FINAL PIECE OF ADVICE:

You never stop learning!
My other piece of advice for what it’s worth is never stop learning. There are so many different approaches, all with validity. There’s so much to take from such a diverse set of approaches. I take courses and read research constantly, all with the aim of delivering a more professional, well informed, and result-oriented service to clients. In an increasingly competitive market its a great idea to specialize whether that’s pre/post-natal, sports massage, yoga etc. Do as many courses as possible as it will help to set you apart from someone else.

I hope this frank assessment of the good and bad has helped, and good luck if you’re considering making the jump to the wonderful world of fitness in 2017!

I’VE SEEN THE FUTURE!

Last night, the CEO of electronics giant Huawei delivered the keynote address over at the Consumer Electronics Show in the Venetian, Las Vegas. He talked live to tens of thousands of people about a future where we move beyond the smartphone, toward the Intelligent Phone. To coincide with this, Huawei asked me to think about how I’d want my intelligent phone to look in 10 years time, from a health & fitness perspective. I jumped at the chance as I hold strong views on it. You might already feel that today’s smartphones are god-like remote controllers, ruling over our entire lives, and maybe my future aspirations for it will sound as crazy as the concept of Facebook would have seemed in the ‘90s. Regardless, my view is that it’ll be a blend of digital doctor, nano-nutritionist, mechanical butler, cyber security guard and Artificial Intelligence unit all in your pocket. It will help us live longer lives, and enjoy higher-quality, safer lives. It’ll take care of the trivial so that we can focus on what’s most relevant to enriching our lives. It will be a complete game changer for humanity. A bold and dramatic claim; click more to see why…

Physically speaking, in terms of how it looks, I don’t think it’ll be that different to the form factor of today; yes, perhaps it’ll be flexible, made entirely of glass, or will be on digital paper (etc… something futuristic), but the format of ‘speaker at the top, microphone at the bottom’ hasn’t changed much since the earliest days of telecommunications. The real change will be what it can do, and essentially, I think the future phone will be all about ‘background automation’. Currently, smartphones do A LOT when we tell them to do it (foreground automation, if you will); that process of instruction can often require complex/tedious commands and many taps of the screen. I think the future intelligent phone will learn your habits and patterns to become a seamless packaging-up of all possible functionality, curated with thoughtful, tailored convenience. In essence, it needs to do things automatically to make life appreciably better!

“OK, Like what?” – Here are my top 6 hopes…

1) FEEL WELL: This is a biggie. For me, the future intelligent phone will be fitted with a smart ‘sequencing’ sensor (https://nanoporetech.com/products) that will automatically take regular background samples from my skin/sweat whilst I hold the phone during use. The samples will be decoded locally on the device, to detect early signs of illness, infection, and disease, long before any symptoms ever show. The phone could then remotely log this and share it with my GP, suggest health advice or highlight over-the-counter medicine I might like to get at the pharmacy to help me ward off the ailment. This, combined with heart rate sensing, fitness tracking, and activity monitoring can help me to meet goals more intelligently, to operate in my environment more efficiently, and to live more healthily. It’s like having a digital GP who’s with you all year round. For the 2.3m people living with Coronary Heart Disease in the UK (e.g.), it could alert them to the presence of the heart attack chemical Troponin ahead of a cardiac event. It could constantly monitor for Cancer markers in the bloodstream to ensure the earliest treatment and the best chances of survival. The medical oversight could be transformative for our quality of life, and for the health services of the world.

2) TASTE GOOD: I’d love for my phone to KNOW what I’m eating/drinking and keep a tally for me. Ensuring accurate nutrition can be incredibly difficult for anyone who isn’t a trained dietitian. Quantities can be impractical to measure, logs can be arduous and easy to neglect, and honesty-with-oneself is another consideration too. Were my phone able to observe and quietly record what I’m eating, then help to prompt me through the day as to what I’ve not had enough of (or what I’ve had too much of), that would be incredibly helpful. ‘Faya, it’s time for another 200ml of water – get to the cooler!’. With the aim of ensuring optimal nutrition and hydration, this always-on, background technology is just what I want out of an intelligent phone. I haven’t a clue how one would begin to achieve this, but I strongly hope it’ll be possible in the future.

3) GOOD ‘HAL’: Setting aside concerns around malevolent machines overthrowing humanity, ideally my phone would be a pocket-based Artificial Intelligence (AI), coordinating everything else technological in my life. I want all the other devices that speak to my phone to grow more intelligent, in a digital hub-and-spoke model. The phone which will have advanced AI, sits at the center and is the hub, whilst the other devices that touch my life (watch, central heating, smoke alarms, door locks and alarms, cameras, shower, TV etc) are the spokes. A truly connected smart home is controlled by the remote that is your phone, but given the degree of AI, it’s not just you pressing the button and seeing the result; it’s a more 2-way dialogue, with intelligent, habit-based solutions. It’ll constantly listen to what’s going on around it, process the unstructured data it encounters (audibly or visually), and create suggestions around pertinent things I’m likely to have missed in that environment; a supercomputer brain, providing extraordinary insights from within my coat pocket!

4) SPIDER SENSE: If there’s danger, future-phone can warn me. It may know that there’s a fire at home, as the connected smoke and alarm and thermometer have triggered the camera. It can show me that I shouldn’t worry as it’s not a burglar scratching at the window, but a super cute puppy. It’ll even be able to perform in-depth statistical analysis of choices it thinks I’m going to make, to give me the odds of a specific adverse outcome happening, to help me make smarter decisions.

5) WAKEUP SERVICE FROM JEEVES: This is how I’d love my daily experience to look… My phone, linked to a suite of sensors, would perceive that I’ve woken, gently raise the blinds and softly switch on BBC News, start the shower running as I walk towards the bathroom, set my coffee machine into action as I exit the shower, unlock my front door for me to leave (coffee in hand), and switch off the lights/heating whilst the house remains empty. At my meeting, it might provide a live link to my Laptop, which is docked at home, by using an in-built projector to simulate the display, and another to create a touch-keyboard on the work surface. There are all sorts of automation tasks I’d want it to do to make home life more simple, and whilst these might sound like ridiculously privileged comforts to us right now, they’ll one day be as standard as airbags in a car.

6) MAKE IT BETTER FOR THE WORLD: I want it to have an ethical footprint. The extraction of rare earth minerals leaves an impact on the planet and it would be nice to offset this footprint in some capacity; could there be solar-paneled properties to future phones so that they can charge whilst I’m out on my run? My household / personal care products are increasingly being sold in biodegradable packaging – couldn’t my mobile phone have that characteristic too?

So there it is, my kind-of wacky view, but everything awesome starts somewhere that’s quite ‘out-there’! I’d love to know what you want to see in your future phone too so please share it below and let’s make this future phone happen!

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THIS IS A SPONSORED PIECE OF CONTENT IN PARTNERSHIP WITH HUAWEI. PLEASE SEE MY DISCLOSURE PAGE FOR MORE ABOUT WHY I TAKE ON SUCH PROJECTS.

SLEEP YOURSELF STRONGER!

This Monday is known as Blue Monday, a statistically miserable day by virtue of things like rain, dark, cold, work, abandoned resolutions, fatigue etc. I recently attended a fascinating TEDx talk by Professor Adrian Williams, a 30-year-practised leading authority on Sleep, based at London’s Guy’s & St Thomas’ hospital; I was reminded of sleep’s unsung value to our lives. Consequently, to combat Blue Monday, I’ve decided to revisit the theme of ‘the importance of sleep’ and have added a few bonus bits & pieces! I think most of us recognize we can benefit from it, but we don’t approach it in a structured way. The appropriate length and quality of sleep allows your body to function at peak efficiency both mentally and physically, and it’s just as valuable as regular exercise and wholesome nutrition. A good night’s sleep can improve overall health and make every aspect of the subsequent day more productive, so I’ve detailed what I think are the key reasons why we should all invest more time in our rest! In this post, I’ve also collaborated with Philips to test their Wake-up Light, as getting up is the part of sleep I find the most difficult!  Click MORE to see it all…

Time for a guilty admission then; for me, the absolute worst part of sleep is the point at which I have to recognize that it’s over. It’s like a mini break-up, every morning; me & sleep, we’re so good for each other, but it just can’t continue; it’s wrong (but so right!). After reading a lot of buzz around ‘artificial sunrises’ for some years now, I took a chance when Philips reached out about their clinically proven product, and thought I’d give the Philips Wake-up Light a shot, as an experiment. It’s a wake-up light with inbuilt alarm clock complemented by the sound of nature (or FM radio), which simulates a gradual, 30-minute-long sunrise, cycling through colour temperatures of warm red, glowing orange, to bright white [see below image], creating a seemingly more natural start to the day. The light is meant to signal gradually to your body that it’s time to pare back the production of sleep hormones (such as melatonin) and start to accelerate those which help you get up and go (e.g. cortisol).

To reiterate, I am absolutely, by NO means a morning person – it doesn’t matter that I have a military routine in place, waking up early is always a catastrophic debacle. This light has made a perceptible difference; when I wake (sometimes when the inbuilt meadow-song wakes me, other times I wake naturally during the latter stages of the 30-min beaming sunrise), I feel less disoriented, nowhere near as tragic, less shocked, and less violated by no longer being in the cosy land of nod! As a result, I’m not quite as grouchy in the mornings, and I’m a tiny (but noticeable) bit more energetic. Living in the UK though, and getting up at 05:00 or 06:00 to face the pitch black darkness of a hostile and frosty winter is not fun; the Wake-up Light really does incrementally help render the process less unbearable during these months!

To recap here’s my thesis on the ethos behind sleep, the ‘why to’, and the ‘what if I don’t…’;

1) “WHY SHOULD I ???”

Getting the right quality and amount of sleep:
– Enhances muscular recovery by speeding up protein synthesis,
– Restores and maintains mental alertness (by discharging the brain’s accumulated daily Adenosine build-ups),
– Releases Human Growth Hormone – 60% to 70% of daily HGH secretion takes place when you’re in early sleep, following which the deepest sleep cycles often occur! Poor quality sleep can negatively impact human growth hormone levels.
– Restore organs, bones, and tissue; replenishes immune cells; and circulates human growth hormone around the resting body.
– Vastly improves the quality of interaction with other people!

2) MY “SLEEP TIGHT” ETHOS…

‘Get more sleep’ is easily said, but I know a lot people who simply can’t fall asleep, and toss and turn for hours on end. For a while, that was me too, stuck in a catch 22 of feeling too tired during the day, going to bed too late and waking up too early in the morning, only to do it all over again. One way I tackled this was by working out on a regular basis which is proven not only to help you fall asleep but also to improve the quality of that sleep. Everybody is different, so it takes time to figure out what works best for you; I personally prefer a heavy workout early in the morning, a productive day, then a light ‘exercise’ in the late evening (e.g. a power walk which gives my body the final reminder of just how tired it really is!). I wouldn’t recommend doing an intense workout before bed as that energizes the body instead of calming it. Afterward, a relaxing warm bath (I add this lavender bath oil to unwind muscle fatigue) and a mint tea (try to avoid any caffeine or alcohol before sleep, as they’re stimulants). Other things that may help is avoiding oversleeping as it will interrupt your circadian system (‘body clock’), which in turn will set you off later when you need to fall asleep. I’d stay away from sleeping pills as much as possible as they cause the body to develop a dependency, and they don’t get to the root of the real problem anyway, but just mask the symptoms. There are stories of politicians surviving on 4 hours sleep a night, but frankly, that’s unhealthy for anyone in the long run. I’ve always felt 7 hours to be a minimum in order to maximize well-being during the day, and I regularly aim for 8 hours. Also, a room that’s dark and not too hot helps too. Investing in the largest & highest-quality mattress the room will take can be life-changing, and even fun little apps like the Sleep Cycle alarm clock can help you sleep smarter too!

3) “…AND WHAT IF I DON’T ???”

Not getting enough / high-quality sleep:
– Weakens the immune system,
– Renders you less energetic which will lower the quality/intensity of a workout,
– Affects the concentration of sugar levels in your blood – they’re likely to become elevated, which can lead to development of a pre-diabetic condition,
– Slows the metabolism, leaving it harder to maintain or lose weight,
– Induces a sluggish sense,
– Can increase appetite (certainly does with me!),
– Makes you moody and loose the motivation to workout or do anything!

Hope that helps you to rest up, sleep well, and train harder!

I was wearing: Sanne Alexandra ‘LACE SWEAT KIT‘
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THIS IS A SPONSORED PIECE OF CONTENT IN PARTNERSHIP WITH PHILIPS. PLEASE SEE MY DISCLOSURE PAGE FOR MORE ABOUT WHY I TAKE ON SUCH PROJECTS.

CRUISE CONTROL – ACTIVE!

Last year, almost 23 million people on this planet boarded a cruise liner for their holiday, and every year, another 1.6 million more people will catch on. It’s twice as popular in the US as it is in Europe, so much so that a whopping 5% of their population casts off every single year! Aside from the Poseidon Adventure, I’d never seen the inside of a vessel this large, so when I was invited aboard by Cunard, my interest had been piqued to see what this experience is all about. Specifically, I wanted to know whether one could live a healthy holiday on the ocean. I was lucky enough to spend an entire activity-filled day on board one of the world’s most famous ocean liners (together with the lovely Emily from FashionFoieGras), The Queen Elizabeth, Cunard, to experience some unique fitness activities – a mini active escape if you wish! Click MORE to see what we got up to…

NEW YEAR’s GOAL; TREATS ALONG THE WAY…

A word of preamble, if I may. My ethos has always been to stay healthy throughout the year but I recognise that January is a new start for many, a marking point to execute change, setting down both big and small goals. It’s a great idea because it’s simply never too late; it’s about setting yourself challenges seizing the day and living more fully in the moment. However, in my view, as much as it’s about setting goals, it’s also about rewarding yourself along the way. Chances are, if you don’t, you’ll resent the change and not want to carry on. For instance, if it’s weight loss your looking to achieve an occasional pat on the back in form of a delicious reward is essential to keep you going.

PURSUE THE UNEXPECTED

This variety, or interruption to routine, doesn’t need to revolve around food necessarily but could be a spa trip, a manicure, a long hot bath, cinema, theatre – or all of the above with a trip abroad, or perhaps even onboard The Queen Elizabeth, as I was invited to do. A day on the ship was completely new to me and an awesome experience. I barely began to skim the surface of the variety on offer here…

Having never been on a cruise before I didn’t quite know what to expect. Upon doing my due diligence, I read that Cunard, the cruise operator, had been defining luxury travel for 176 years and my mind naturally wandered to yesteryear; old movies I’ve seen where ballgown-and-tux couples waltz languidly around ornate salons with cavernous ceilings and draped chandeliers, quaff champagne on deck and take high tea in the garden rooms. I wasn’t let down as these classic venues still exist, and speak to an era of tradition and Hollywood glamour. But with a twist – all the modern amenities one might wish for in a high-end hotel.

As a side note, something that totally blew me away is the scale of the logistics on such a vast ship! When full, she’ll hold almost 2100 people at one time, all requiring breakfast, lunch and dinner daily. She also recycles everything possible, and she even desalinates her own drinking water from the surrounding oceans.

WHAT ABOUT FITNESS?

After the seemingly endless amount of food on offer, fear not, you can burn it off in the ship’s huge glass gym which houses 35 machines (of which 11 are treadmills with a horizon view!) – unless you want to run around the Promenade Deck, that is! There’s also a free weights section, so you can get a full, diverse workout in, no problem. You can also choose from a range of classes including Yoga and Pilates sessions, Tai Chi, Aqua Tone as well as Aerobics or Spinning classes. Plenty of variety on offer then, to ensure you can try something different and have fun with your holiday fitness.

Tennis court
Yep, the ship has one! Get sweaty whilst catching a tan on court on top of the deck.

Dance Classes
There’s everything from Lindy hop, Jitterbug or traditional ballroom on board! A proper calorie toaster…

Swimming Pools
Though this was my first time doing so, swimming in a pool on a boat is a bizarre experience (you’re in a body of water, floating on a body of water) – but there’s something quite special and tranquil about it! There are 2 lap pools and 4 jacuzzi pools in which to relax. Again, all with signature views…

The Royal Spa
It’s the only spa I’ve ever visited with views that change! Floor to ceiling windows of ocean sunrises and sunsets lend a romantic and unique flavour to the experience. Islands and cities – all depending on where you visit. I enjoyed a 50-minute ‘Sports Massage‘ session and emerged pretty well transformed!

Sports Massage
My sports massage was fantastic and I’m fussy! It offered some deep relaxation and really got into my knots and tension points. If you want to know what Sports Massage is, see my post about it HERE!

Fencing
This was truly a brand new experience to me. Like most things, once you tried them you find a great new appreciation the art form, and this was no exception. For me, a novice, this one-on-one fencing class was primarily about becoming conversational in the basic techniques – which I can declare is far more challenging than it appears. Fencing is a demanding activity on the joints and muscles, with a huge amount of static holding, lunging, and core engagement. Its pace ensures it’s an incredible cardio workout, whilst it’s also exceptional for developing coordination, footwork, motors skills and reflexes. What’s more, it will awaken muscles the following day which you’d have thought were lost at sea!

Restaurants
I’d presumed the fare would be indulgent at all times, but was glad to see a large selection from healthy to hearty, from light bites to gastronomique. For the traveler that just needs enormous variety in his/her life, I counted 7 restaurants. As well as the three main restaurants, there’s Mexican flavours at Aztec, Asian dishes at Jasmine, Asada’s South American Grill and indeed all-day buffets at the Lido restaurant. Then there’s the French cuisine of The Verandah restaurant, with what is supposedly a degustation menu of some repute!

So, for those passengers choosing their flagship World Cruise, departing from Southampton and then returning to Southampton some 120 days later, it is indeed possible to stay in peak shape throughout! You might get used to the routines, become a champion fencer, a Tai Chi master and an experienced Yogi along the way, but you will be fit and well rested!

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THIS IS A SPONSORED PIECE OF CONTENT IN PARTNERSHIP WITH CUNARD. PLEASE SEE MY DISCLOSURE PAGE FOR MORE ABOUT WHY I TAKE ON SUCH PROJECTS.

5 POST-RUN STRETCHES!

Stretching your lower body after a run isn’t just ‘nice-to-do’, it’s essential. You claim an array of benefits including the reduction of tightness in your largest muscle groups, alleviation of potential pains (including DOMS and the dreaded knee pain), the correction of muscular imbalances and even the improvement of actual running technique! Of course stretching after other forms of training (e.g. weight training) is also beneficial, so this post is by no means exclusive to running! The menu for available stretches is a broad buffet indeed, but in this post I wanted to showcase a specific few you might not have seen before, using a tennis ball or indeed a ‘physio ball’ like the one in my pictures. These therapeutic little spheres come in different shapes, sizes, and densities, and much like the foam-roller they enable a sort of self-massage. It’s a simple, cheap and hugely effective way to hone in on your specific needs, anywhere, anytime on the go, or at home. Dressed head-to-toe in Saucony, I went out for a 6k run around the basin city of Bath on a recent blog trip (full review coming soon!) and then dispatched this 5-stretch routine upon my return! Click MORE to get the full routine and give it a try yourself – all you need is a tennis ball!

A number of my friends who’re serious marathon runners choose Saucony shoes for a number of reasons; the ones I’ve heard are their natural ride, their 4mm rise and supportive cushioning over long distances. I was working with them on their #LIFEONTHERUN campaign alongside my friend AJ Odudu; when I gave their newest, top-end Freedom ISO shoes a shot, I got it after one run. They’re extremely technical and are engineered for distance achievement, with reassuring support, as I suffered not a hint of foot fatigue over the run.

After the run, it’s straight back to the task at hand, warming down with the physio-ball! The beauty is that you’re able to control the pressure yourself. When thinking about ‘what’s the right amount of pressure’, it’s worth remembering it might feel uncomfortable but you shouldn’t experience any pain doing these exercises.

This time of year, many people sign up for their first proper run or are training more than usual, to exit the winter with escape velocity! As a personal trainer who’s constantly on one’s feet. I myself have had knee problems in the past, and clients over the years have noted that they often experience knee pain after a long walk or run. Whether or not you’re one of these people, or you’d rather just keep yourself in well-oiled condition, hopefully this will help you in your new training!

 

Stretches

STRETCH 1) Gluteus stretch using a tennis ball (as below image)

  1. Lying on your back bend your knees and place on foot across your thigh as in the photo illustrated.
  2. Place a tennis ball under the side of your gluteus with the leg bent resting on the other thigh.
  3. Move the tennis ball around until you find a sore spot and hold that position for 5-20 seconds. You should feel some discomfort but no pain.
  4. The tension will start to release after a while, then move the ball to another position.
  5. Play around with it for a couple of minutes and then do the same on the other side.

STRETCH 2) Calf stretch using a ball (as below image)

  1. Start but sitting upright on the floor, with your back straight.
  2. Place your legs out straight in front of you. Sit with your back against the wall (or like me, the banisters).
  3. Place the ball under the calf. Hold each sore spot you find for 5-20 seconds and then move the ball to another spot.
  4. Repeat on the other side.

STRETCH 3) IT-band stretch using tennis ball (as below image)

  1. Start by sitting on the ground on a flat surface. Place the outside of your thigh on top of the ball.
  2. Hold the thigh gently in place over the ball, applying the a tolerable amount of pressure, for 5-20 seconds.
  3. When you feel the tension has decreased, move the ball to a lower part of the IT-band (that narrow band of muscle running on the outside of the thigh).
  4. Repeat until you feel the tension has decreased.
  5. Repeat on the other side.

STRETCH 4) Hip flexors stretch using tennis ball (as below image)

  1. Start by lying face down and placing the ball under the front of your hip (not the bone, but the muscular hip flexors below it).
  2. Move the ball around until you find a sore spot
  3. Hold the ball in the same position for 5 to 20 seconds, again applying tolerable pressure.
  4. Once the tension has decreased move the ball to another spot.
  5. Continue with this for a few minutes and then move to the other side.

STRETCH 5) Hip Stretch using tennis ball (as below image)

  1. Lie on the ground on one side. Place your head on a foam box/stack of books or pillow, for adequate support of the neck.
  2. Place the ball on the side of your hip, then slowly lean into the ball.
  3. Find a sore spot and hold it for a few seconds 5-20, then move it to another spot.
  4. Then repeat on the other side.

 

Conclusion

The instant gratification society in which we live, and our addicion to a ‘quick fix’ may make it seem as though these exercises are tedious and don’t give an obvious instant effect. They do work, but like most things that matter, they take time to yield results. If you’re training weekly, invest in a few minutes every day to care for your body. You may not experience pain now but this is something if left unchecked you will notice later in life.

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I WAS WEARING:

Trainers: Saucony, FREEDOM ISO
Leggings: Saucony, Out of stock, similar HERE
Short sleeve Top: Saucony, similar HERE
Long sleeve top: Saucony, similar HERE
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THIS IS A SPONSORED PIECE OF CONTENT IN PARTNERSHIP WITH SAUCONY. PLEASE SEE MY DISCLOSURE PAGE FOR MORE ABOUT WHY I TAKE ON SUCH PROJECTS.

GYMBOX ‘GIVE IT A SPIN’ CLASS WITH METHOD!

I wanted to share a recent visit to Gymbox Farringdon, where I was invited to hit up the method laundry Challenge for their “Give it a Spin” class! It’s a purpose-built Spin Cycle class, crafted by method (a planet-friendly household brand which massively appeals to my inner eco-warrior) using a series of fragrances which motivate you to work out even harder! Now, there are countless mega-gyms, niche studios and pop-up classes proliferating all around London, and I’m always thrilled to try new ones and share them here. This class, at this gym, did not disappoint! If you haven’t been to this Gymbox, it’s well worth a visit; it’s unlike any other gym in that it feels as if you’ve entered an underground rave. With a DJ in a cage blasting forth tech house upon the cavernous gym floor, exercise revelers are propelled by the energy, and therefore they really go for it. That in turn, is hugely motivating. There’s no need to wait for any of the squat racks or benches because there are so many of them all over the place. There’s a huge section of monkey bars, pull-up bars – it’s literally an adult’s playground! Click MORE to see all about the class, to enter my competition to win AN ENTIRE YEAR’S free laundry detergent plus a Monreal gym bag, and to discover the delicious scents!

Just 3 parts to this post… 1) the class, 2) method, and 3) the competition!

1) THE CLASS:

This grueling (and quite euphoric) spin class was conceived to mark the launch of the new Method laundry detergent. The spin ‘arena’ is phenomenally lit, making use of a changing array of neon primary colors, delivered via LED backlit strips. Completing that ‘holy trinity’ of all great exercise studios is a pounding audio system and great air-con! Whilst you’re melting away in your spinning trance, delicious fresh smells – jasmine which definitely has a euphoric element), fresh cut grass (arousing, bringing you back and increasing alertness as well as uplifting the mood), and pink grapefruit (stimulating, reminiscent of a morning snack, promoting new alertness and a natural stress fighter helping to beat down inflammation) – were being pumped through the system especially designed by method. These fragrances are there specifically to motivate you to work out even harder. I didn’t have a control experiment running, but they were certainly a fascinating treat for the nostrils in what can otherwise be a sweaty malodorous affair!

2) METHOD:

This is my kind of cleaning brand making a seriously stylish detergent that’s bursting with color (beware the hypnotic slow-mo dog video if you click that link)! Needless to say, I train a lot; many of you, my dear gym-conscious readers, will train regularly too. That gives rise to the phenomenon whereby laundry multiplies like crazed bunnies! If like me you love your sportswear, you may find you’re washing your clothes non-stop and threatening the very vibrancy of their colors! I also want to be conscious of the environment and where possible I want to avoid phosphates, bleach, ammonia, parabens etc many of which are toxic to me and to the world around me! Over the past month of trialing, I’ve found method’s concentrated laundry detergent to work nicely for my favorite gym pieces – fresh natural fragrances, and naturally derived cleaning power that fights tough dumbbell dirt, but is also gentle on my beloved Monreal London pieces! It’s also suitable for my sensitive skin, which is another important box ticked for me. Again, importantly it’s environmentally friendly as it’s plant-based, with a 98% biodegradable formula that works in cold water. 1 cap = 1 wash and it’s recyclable bottle made with 100% post-consumer recycled materials.

3) THE COMPETITION!!! 

To fight the war against gym laundry here’s your chance to win a year’s worth of Detergent as well as a beautiful & stylish Monreal gym bag! There are choices in ‘flavor’ of method products of course (Peony Blush, Orchard Fruit, Wild Lavender) but I’m a ‘Lavender’ kind of girl!

‘HOW DO I ENTER?’ – It’s simple; just head over to my INSTAGRAM today, ‘like’ the pic of my Gym bag & comment to tell me why you love your favorite athleisure brands! Winner takes it all (Casual Abba reference…). Full T&C’s can be found HERE. Good luck!

If you don’t win, my friends at Monreal London are offering all Fitness On Toast readers a 10% discount code to use at www.monreallondon.com until the end of May. The code: FITNESSONTOAST10 can be entered at checkout as a promo code and is valid on all full price orders.

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THIS IS A SPONSORED PIECE OF CONTENT IN PARTNERSHIP WITH METHOD. PLEASE SEE MY DISCLOSURE PAGE FOR MORE ABOUT WHY I TAKE ON SUCH PROJECTS.

INTERVIEW WITH TOP BRITISH HEPTATHLETE!

One of the greatest privileges to come from writing this blog is the epic 1-on-1 exposure to world-class professionals operating in the health & wellness arena. From Elle Macpherson to Steffi Graf, I’ve recorded my Interviews on a special section of FitnessOnToast.com, and today I’m thrilled to reveal another fascinating insight into the life of a top-level British athlete, Katarina Johnson-Thompson, of heptathlon fame! Katarina hosted a class with my friends at BRITA which amongst other things, touched on the importance of optimal hydration – a topic I’ve written about several times on this blog; with a gruelling 7 components to master for her athletic discipline, I wanted to understand how she approaches this incredibly broad ask, and how she tailors her lifestyle to the task! She took attendees through a seriously demanding Switch7 workout for an hour, building on Hydration, Speed, Power, Strength, Agility, Stamina and Recovery. Click MORE to read our full interview…

Research by BRITA has revealed that 68% of fitness fanatics believe that their current exercise routine isn’t challenging their body, and 44% admitting they don’t understand when to hydrate optimally. A whopping 34% admitted they only hydrate once the workout is over! I spoke to Katarina about her hydration habits and her training regime more broadly. These are her responses;

F.O.T: How do you ensure to stay hydrated throughout the day?
I’m constantly drinking so it’s never really been a concern for me. It’s second nature I guess… And by the way, I don’t mean “that kind” of drink – something soft; water, juice, an energy drink etc.

How much water do you typically drink per day and how does that differ depending on training? 
I try for at least 1.5 litres a day. In Montpellier, it’s been more because of the heat. It’s really important for everybody to hydrate throughout the day, no matter where they are. I usually carry my BRITA fill&go Active bottle with me which is great as means I can easily get a drink and hydrate. I make sure I drink enough water throughout the day but especially before exercise. Most people don’t and in fact, over two-thirds of people are confused about hydration when exercising.

What sort of physique – and indeed mindset – do you think you need to be a heptathlon? How does that differ from other disciplines?
In the heptathlon, there’s such a wide range of physiques that it is very difficult to say what physique you need or what is ideal. Although we are doing the same event (heptathlon), my physique may mean I’m strong in one of the disciplines but not so good in another whereas another athlete may be the exact opposite, be really strong in the discipline that I’m weaker at and be weaker at a discipline that I’m stronger in and both be good athletes. All heptathletes have different strengths and weaknesses which is what makes it so interesting and enjoyable.

How do you train effectively for so many different disciplines at one time, and does that present an increased risk of injury?
It comes down to a lot of planning. My coach sets the training plans so I go by what he says but there is a lot of structure to each of my training sessions. I have a timetable which says that one day I will work on my hurdles and high jump, for example, then the following day we may do sprint endurance training and weight training. It’s all planned out so I can train as I need to be without overdoing a certain aspect and becoming more susceptible to risking injury.

What type of training do you do aside from actually working on each particular sport?
For instance, do you do weight training in the gym and if so what kind of exercises do you do and how often? Yes I have two gym sessions a week which target almost every major muscle group in the body – think of the major compound moves, squats, cleans, deadlifts etc. Other training that’s different to track are hill runs which really work on speed endurance and push your lactic threshold.

Do you do any type of rehab training and if so could you mention what that would involve, perhaps a short key routine you do a lot?
I do a rehab session every Monday, which targets injuries I’ve had in the past. For example hamstring rolls on a yoga ball or foot drills in the sandpit. That aside, it is taking the right precautions as part of a regular routine – stretching properly, having ice-baths, getting in the correct nutrition to aid recovery.

How often do you get treatments and massage done?
Maybe twice or three times a week

If you could only perform one exercise again in your life, what would it be?
Probably running – I strangely enjoy which is handy considering I’m an athlete.

When you’re preparing for an event, do you have lucky charms or superstitions?
Just get my music ready – I make sure my playlist is how I want it to be. Other than that, I like to get everything in for that event in order and organised ahead of time so my bags are packed and I am ready.

What does a typical day in terms of meals look like (breakfast, lunch, dinner, snacks). How many calories do you consume roughly leading such an active lifestyle both for on- and off-season?
Maybe around 2000 calories. Fruit/porridge/protein smoothie for breakfast. Avocado and eggs on toast for lunch. Red meat or chicken or prawns and rice and veg for dinner. I will snacks on extra protein – I use SiS Whey20’s and bananas / more fruit.

Who are you female role models?
Serena Williams – she’s amazing. Nothing more to add.

How was the Rio experience?
Fab. I’m lucky in a way as my event is usually the first two days of athletics so once that’s done I get a chance to relax, go out and explore. If I get a chance to go back and explore more of South America I definitely would. I think everybody knows I love animals, I’m fascinated by them so would love to have the chance to see how they live in their natural habitat.

Do you ever struggle with motivation and if so what gets you up in the morning when you really don’t want to train?
The thought of being ready on competition day. You don’t want to go into the biggest test of your life thinking you’re underprepared / not given it your all which I think is true for most aspects of life.

Have you ever had a massive setback in your professional career, and how did you come back? 
Everyone has setbacks, it’s just life. When you get over setbacks you become a proper adult.

QUICKFIRE:

Workout or Lie In? Lie in (not the answer you were expecting)
Yoga or Spinning? Yoga
Skiing or Swimming? Skiing
Trail or treadmill? Trail
Lazy beach holiday or active adventure? Lazy beach
LA or UK? UK
Protein or Carbs? Carbs
Blueberries or Strawberries? Strawberries
Coffee or Herbal Tea? Coffee
Blended smoothie or fresh juice? Fresh juice
High Heels or Trainers? Trainers
Heavy weights or Body weight? Body weight
Solo or Group Workouts? Solo
Occasional treat or total dedication? Occasional treat
Your favourite workout tunes? Anything Kanye!

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