FITNESS – Page 11

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
Lucas Hugh Spectra Leggings

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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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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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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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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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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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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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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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MY 5 REASONS TO PRESS UP !!!

I recently visited The Grove Hotel in Hertfordshire for a friend’s wedding, and after the festivities were over, quickly found myself wandering the vast countryside grounds which are home to a perfectly manicured, internationally renowned championship golf course. Given that it was a perfect, dewy English autumnal morning, I thought a few photos were in order – which gave me the perfect excuse to dive into one of my favorite exercises in a little more detail. The humble ‘Press Up’ is probably the most common exercise that comes to mind when you ‘word associate’ about ‘fitness’. Perhaps there isn’t even a person alive who hasn’t done one at some point. It is a totally core staple of the fitness diet and this post digs into the top 5 benefits we can all get from this wonderfully versatile exercise… [MORE]

The infamous press up (aka ‘push up’) is a supreme exercise for full body conditioning, despite its bad rep as the preserve of prominent pectorals. This is because it’s a proper compound movement i.e. it recruits multiple muscles simultaneously; whilst it’s broadly considered an upper body exercise with the primary mover being the chest, it ALSO targets your core, legs and shoulders if dispatched correctly. It will lift and enhance the chest regardless of gender, whilst giving you beautifully toned arms, a tighter stomach and leaner thighs! How? Read on!

1) MORE CORE:

When powering out a push up, you’d ideally ensure that your spine is in a totally neutral and position and that the abs are tightly engaged throughout the movement. You’ll also want to avoid letting your back collapse as this would place undue stress on the lumbar region (which would become hyper extended). This is where you’ll need a strong core, and that musculature around your midsection will help to maintain a correct spine position to carry out the rest of the motion correctly. It’s a high plank position with added chest engagement, so as a basic foundation of the exercise, your abs should absolutely feel the burn in tandem with your arms and chest!

2) SHOULDER THE BURDEN:
Repeated practice of the press up will develop the scapular and rotator-cuff muscles, to help stabilise your shoulders. If you choose to pursue the bench press instead of press ups, that’s ok but you aren’t forced to use those muscles anywhere near as much, thus the compounding benefits of the exercise are lost!

3) LEG UP:

Maintaining what is effectively an active, very dynamic plank engages all sorts of unexpected muscles. A proper session of press ups, executed on tiptoes and with straight and engaged legs, requires the engagement and constant activation of the quads. It’s not one you feel immediately but after a while, it’s one of the more prominent lactic burns that suddenly takes over!

4) ARM FULL:
With the pivot point being your elbow joint, something’s got to get that body back up to the starting ‘high plank’ position… Cue the upper arm, or more specifically, the triceps brachii and the brachialis, which work antagonistically like a little team to control your trunk’s horizontal pitch. Both anterior and posterior deltoids do their fair share of the stabilisation at either end of the motion, and even the forearm gets in on the action at the nadir of the press up (this is especially the case in the narrow-grip variant). Warning: slender arms are an unavoidable consequence.

5) THE TREASURE ‘CHEST’:
This is the main attraction. Many women I know often think it’s not for them, that it’s purely a ‘guy’ exercise: I couldn’t disagree more. We ALL need a strongly conditioned chest to help lift or push anything heavier than a sack of sweet potatoes. It’s also one of those ‘just in case’ muscle groups that you might need to spring into action, with serious power, at a critical moment; just letting the sternal and clavicular (the two constituents of your ‘pecs’) shrivel up is simply no way to go. The humble press up can rehabilitate those neglected little fellows, and develop a strong muscular ‘armor mesh’ across the breadth of the chest, from hitting the outer-pec at the base of the motion, to the inner pec at the top.

IN SUMMARY:
If your technique is sound, you’ll be crafting not only the superficial muscles up top, but also honing a stronger core, working on that illustrious 6-pack, stabilising your joints, defining your legs, toning your arms… AND since so many large muscles are employed, you’ll be likely to release a decent bunch of endorphins in conjunction with the session!

HOW TO EXECUTE THE CLASSIC PRESS UP IN 4 STEPS:
1. Lie on the floor face down and place your hands about a shoulder-width apart while pressing your torso up at arms length, on tiptoes. In other words, adopt the high plank position you see in this previous post.
2. Next, lower yourself downward until your chest almost touches the floor; inhale as you descend.
3. Now, press your upper body back up to the starting position while squeezing your chest, and exhale as you do so.
4. After a brief pause at the top-most contracted position, you can begin to lower yourself downward again for as many repetitions as needed until you reach utterly fatigued failure!

THEME AND VARIATIONS:
If you’re new to this exercise and do not yet have the strength to perform it, you can either bend your legs (resting the knees on the floor) to take off some of the resistance, or perform the exercise vertically against the wall instead of horizontally on the floor.
For the more advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more. Experiment with wide and narrow/triangle grips, with destabilising balance boards and fit balls, with intermittent claps, with one-handed varieties, or even with ultra-wide fingertip press ups for the super hardcore amongst you!! Here’s a video of T-Major making even the most exotic variation look all too easy!

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I WAS WEARING:

Top: The Nike Tech Women’s Cape – HERE
Leggings: Nike Legendary Concerto Tight – HERE
Shoes: Nike Lunar Cross Element – HERE

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STOCKHOLM’S GRAND ESCAPE…

Being half-Swedish, I travel to Stockholm quite regularly; whenever possible I’ll seize the indulgent opportunity to stay at my favourite Swedish hotel, The Grand Hotel Stockholm. To my mind, there’s simply no better place to enjoy a clean, healthy, pure Nordic lifestyle experience with all the luxurious little flourishes you could dream of. From the exquisite spa, to the sumptuously made-up bedrooms, and the to-die-for variety of their iconic breakfast ‘Veranda’, it’s every bit world class, and each intentional detail totally supports me in my pursuit of a healthy escape. A long weekend here yields the equivalent sensation of more than a full week elsewhere, and you emerge fully recharged and refreshed, having seen some of the wonderful local culture too. Read MORE for my full healthy review of this Scandinavian gem!

Constructed amidst a cluster of islands, and often referred to as the Venice of the North, the Swedish capital city feels unique and electric; amongst the Archipelago, the Hotel itself presides majestically over one of the city’s most stunning bays, peering out at the Royal Palace and the beautiful Old Town from across the shimmering water. The views are exceptional and every season brings a new and completely different feel – perhaps you’ll experience an icy cold bay with snow-clad surroundings, or maybe the glorious fresh sunshine with tourists darting about on little boats. This post focuses mainly on the Hotel’s strongly differentiated Nordic Spa but makes reference to some of my other ‘highlights’ as well. (Note, I have not been paid to write this review, nor has my room stay been gifted to me; I write it because I love it!)

1) THE NORDIC SPA BY RAISON D’AITRE
Having grown up in Sweden I’ve endured countless frozen dark winters. It’s the type of ‘cold’ where the gusting wind mimics thousands of tiny needles prickling at your cheeks, and the inside of your nostrils form little ice cubes! It chills you to the bone. This country’s need for a hot bath and a restorative spa experience is, understandably, significant. Since it’s not unusual for homes to have their own mini sauna, when you do visit a ‘professional’ spa you expect a little bit extra. The Grand Hotel spa is without a doubt one of my all time favourites, and delivers ‘extra’ by the bucket. It’s one of the things I look forward to the most when visiting Stockholm.

Inside this Nordic haven, are a collection of wholesome facilities, drawing inspiration from Scandinavian nature and sustainability. There’s a vast steam room where you can comfortably lie on one of the sunken Raouk stones from Gotalnd (a small, beautiful Swedish island) whilst satisfying jets of hot air cascade over you from within the darkness of the ceiling! There’s a big but intimate pool (an unusual combination of ‘size’ characteristics), a hydrotherapy jacuzzi zone, a zen-like quiet room, and endless treatments to be had – including an occasional pleasure of mine, the classic Swedish massage. At this spa, you generally feel cocooned in the warmth, and shielded from the shattering cold outside.

But my absolute favourite experience, to which I return every time, is the the Nordic Bathing Ritual. Traditionally, Swedes would (and still do) carve a hole in the ice, sit in the sauna and then when they’re just about ready to melt, plunge into the icy cold water… Then back into the sauna, and repeat. The Grand have simulated this experience at the spa, but embellished it with various high-end rubs and scrubs to apply between frosty dips! Whilst the water is obviously freezing cold (and entering it requires proper courage), that coldness hits you like a wave of heat. It shocks the entire system but you feel so alive, energised, and invigorated. And bizarrely, when you step out of the water, a gorgeous sensation of warmth pulses through your body. It is unworldly and absolutely amazing. There are a host of medically proven ‘immune system’ benefits to this practise, but it’s the lasting sensation of contentment, as if my body is smiling, that I take away from it, for the rest of the day. A must! (below are some pictures from the stunning Spa Suites, which I’ve written about in section 4 below…)

2) BREAKFAST
In the morning you’re treated to possibly the finest buffet breakfast I’ve experienced (and I consider sampling hotel buffets a talent of mine! ??). In true Grand smorgasbord style, it is *tastefully* vast and there’s something for everyone. Homemade quinoa-puff muesli (no added sugar), an exotic collection of seeds, immaculately cut fresh fruit salad, gravad lax and eggs – all the usual healthy staples of course. But if you want to experience the traditional Swedish breakfast, you can try some hard (knäckebröd) bread with pickled herring; it’s divine, and certainly takes me back a few years to my childhood! But whatever tickles your tastebuds, it’s the view that completes this sumptuous experience; sunrise, experienced from the Veranda restaurant (which is itself a 60m long, glass-fronted venue), overlooking the majesty of the Palace, as the beautifully dressed people of Stockholm sashay past… It’s both rousing and relaxing at the same time. Pure bliss for me!

3) MAIN RESTAURANTS – MATTHIAS DAHLGREN
The Hotel hosts two restaurants by Sweden’s most celebrated multi-Michelin-starred chef, Mathias Dahlgren. Matbaren is my favourite of the two – more informal and relaxed, yet still special (i.e. one starred), and where you can sample such unusual Nordic dishes as reindeer sashimi if you’re feeling brave! Matsalen, (also in the building, and two Michelin starred) is quite a ‘gastronomic heavyweight’ destination (though perhaps a little too rich for my palate) with some of the most renowned flavour and service in the city.

4) THE SPA SUITES
Whilst on my trip, I managed to sneak in a visit to the Hotel’s gorgeous and luxurious Spa Suites. These are unparalleled by way of indulgence, and I cannot recall another top hotel which offers anything truly comparable. Each of these self-contained private spas (there are 2) houses a birchwood sauna, a steam room, an ‘experience’ shower, a generous jacuzzi and a well stocked massage area, both overlooking that stunning Stockholm bay. For a session of maximal, constitution-reviving bliss, these suites are just awesome.

5) THE GYM
The gym may seem fairly intimate relative to your huge ‘chain’ gym, but it’s big by hotel standards, and is incredibly well invested with the top-of-the-line Technogym Artis range. It hosts all the equipment you could need – kettle bells, dumbbells, bars, trx, resistance bands, rowing machines, treadmills, bicycles etc. There are some experienced personal trainers on hand waiting to lend a helping hand – they passed my random ‘unaccustomed gym-goer’ test with flying colours ?! There’s even a gorgeous, waterfront-facing yoga studio, just next to their healthy juice bar which offers some delicious spirulina and kale fuelled recovery fluids!

6) THE WALKS
Every time I come back to this city, I love to reacquaint myself with a power walk along the waterfront. Here’s a lovely little route suggestion…

7) THE ROOMS
Exquisitely appointed and immaculately made-up to exacting levels of precision, they’re as relaxation-inducing as it gets for me. I’m yet to stay in two rooms which are alike, as the hotel seems to focus on the uniqueness of experience every time you return. Given that they didn’t have to do it this way, it’s an expensive touch for them, but one that you really enjoy as a guest time and again. Be sure to ask for one of the newly-renovated rooms facing the water if possible, and if you happen to luck out with a balcony too, then you’ve got a serious challenger venue for your breakfast!

FINALLY, 8) THE SERVICE
The front-of-house staff have been trained in traditional, top quality, personal service. The hotel’s Instagram account features time-lapse videos of hotel beds being made and rooms being prepared: they really are fastidious about making every detail ‘just so’, which is so enjoyable as a guest! I cannot recommend a trip enough

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I WAS WEARING:

Leggings: Onzie, Tuxedo Leggings
Top: H&M No. 36 print cotton top, similar HERE
Bra: Onzie. The Elastic Bra Top
Shoes: Adidas Boost – HERE

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