FITNESS – Page 14

QUITE INTER STELLA !!!

Whilst the Henley Royal Regatta isn’t until the 1st of July, and on the off chance you’re not Sir Steve Redgrave, anyone can try this superb form of exercise at the local gym! The humble rowing machine mimics the real thing, and provides some exceptional hidden health benefits which will see you using almost every major muscle group in your body. I think it’s one of the best low impact, high intensity ways to push through the anaerobic threshold, and chomp through calories! We shot this outfit in the fabulous gym of Coworth Park during a recent blog trip, and in collaboration with my friends at Zalando. I styled this look because I really wanted to showcase that sublime British talent, Stella McCartney, who’s done so much to push the boundaries of fitness fashion into something really special!

Whilst I remain a big fan of running, it’s a high impact form of cardio; the repetitive landing jolt exerts serious pressure on the knees. In order to break things up and give the joints a bit of a break, rowing provides a full-body, low-impact cardio workout. The motion works your entire body; when you push off from the platform, you’re working all your major leg muscles including your hamstrings, quads and glutes. Thereafter, you’re especially working your upper body, strengthening the back, shoulders, arms and core muscles (which are working the whole time to stabilise the body throughout the movement, strengthening the back muscles as well as the abdominals). Sculpted and defined shoulders are, aesthetically speaking, a great way to help the waist appear proportionately smaller – a fab trick for both men and women. Rowing is also such a supreme way to toast unwanted fat, as the average person burns c. 350-400 calories during 30 minutes of intense rowing. It makes a regular appearance in my workout, and I’d recommend it to anyone of any fitness level, because you set the pace! Read below for the ‘how to do it’ part…

HOW TO?

You can adjust most rowing machines to deliver higher resistance, rendering it a more challenging workout. Ultimately the intensity of the rowing is very much down to you, specifically around how much effort you put into each stroke. You want to pull away using your upper body strength simultaneously as you push off with your legs. Make each stroke count! It shouldn’t feel like a leisurely row in Regent’s Park just watching the ducks swim by. The rowing stroke is defined by a long drive phase and a relaxed and controlled recovery.

1. Make sure your feet are strapped in properly. Aim to have the strap over your mid-shoe laces. If you feel as though you’re lifting off the seat, it may be that your feet aren’t strapped in properly. Adjust accordingly, and then, holding the handle drive yourself back as you push from the legs, simultaneously and in equal measures, pulling the handle towards you.

2. At all times maintain a strong and engaged core (no slouching or hyperextending). At the end of the stroke, your legs should be completely extended, whilst you should be sat completely upright, engaging your core, whilst the back is in a vertical position.

3. The arms should start to pull the the handle towards the body, and finish circa half way up your body (neither at the chin, or at the pelvis). Keep the elbows somewhat ‘tucked in’, in line with the handle, keeping the wrist aligned with the forearm (i.e. not bent). Keep the shoulders down and squeeze the shoulder blades together at the end of the stroke.

4. Finally at this point the legs should be straight as should the back. That’s the cue to return to the starting position and kick off the motion all over again!

KEY POINTERS:

– The back should be kept in a ‘neutral position’ the whole time – straight back, pivoting from the hips, not from the spine. This means the force will be evenly distributed over the back, helping to decreasing the risk of injury.
– Remember to warm up before hand either with exercises that involve the muscles you’re about to use or on the actual rowing machine, via a far lower intensity.

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I WAS WEARING:

Jacket: Adidas by Stella McCartney – Mesh Hoodie in dark violet
Top: Adidas Performance white t-shirt
Leggings: Adidas by Stella McCartney – Stu Perf Tights in Purple
Hat: Adidas by Stella McCartney – Hat in Indigo / Pop Purple
Shoes: Adidas by Stella McCartney – Dorifera Feather in Purple/Indigo

ACTIVE ESCAPE TO COWORTH PARK !!!

One of the parts I’ve most enjoyed sharing on FitnessOnToast are the active escapes. Often though, to see the places in my posts requires a cheeky flight; but for my British readers today, good news! Just 30 minutes south-west of London, lies the gorgeous country estate of Coworth Park – the scene of an exquisite healthy weekend escape. I’ve already written about ‘The Benefits of Horse Riding‘ in my previous post, so you’ve seen a glimpse of the healthy activities on offer here, but there’s so much more to do! This post collects up some of my favourite moments from the escape, and gives a little peak into the Coworth world!

British countryside pursuits are somewhat different to traditional workout activities. Shooting, fishing, hunting and riding all involve interaction (in some form or another) with nature, whilst most activities I pursue on the blog are far more introspective; its human + animal, as opposed to human vs weights! During my weekend stay at Coworth Park, I was able to indulge both; horse riding and laser-clay shooting, as well as a spot of tennis, gym and spa. As part of the illustrious Dorchester Collection, the execution of every facet at this gorgeous country manor is immaculate, and the service is so courteous and attentive that you can’t fail to unwind! It’s every bit 5-star but it doesn’t feel remotely pretentious – almost as if you’re visiting someone’s welcoming countryside home. And whilst you’re only 30 mins away from the beautiful chaos of London, you feel totally transported to a faraway forest-land that simply must be in another country! Here follow my highlights:

1) THE SPA COMPLEX

For me, one of the truly outstanding parts of the hotel is their standalone wellness facility, which is elegantly perched on the hillside. In keeping with the well-judged subtlety of the staff, you never hear about how big it is or how many treatment professionals there are; more important is that you’re put utterly at ease and are able to relax. The place is immaculate and super-well equipped, with a generous steam room adjoining a rainbow-lit pool, and a bright Technogym fitness facility kitted out with their architect-designed equipment! Also interesting is the unusually broad range of spa products available for you to sample after the workout – you’re typically limited to a single brand, but Coworth has brilliantly stocked 8 of the finest, by my count! Combine that with super fluffy robes, ample fruit-infused water, a vast menu of treatments and an awesome Spa-tisserie (healthy snack bar) and this Spa is a full-on recharge!

2) THE EQUESTRIAN CENTRE:

I already wrote about this in my previous post, but it remains a big differentiator. The investment in, and maintenance of, a superb equestrian facility is unique amongst luxury hotels. Three experienced riders permanently staff the facility and care for their complement of Olympic-trained horses (as well as some more gentle souls), filling you with the confidence required to take them by the reins and explore the rolling countryside, in any season! At £75/hour, it’s not 5-star priced, so if you ride, give it a go!

3) THE FOOD

Whilst there’s no breakfast buffet (I’d guess there are too few rooms to make it economical), there is a big menu of proper healthy options; think egg-white omelettes, low-sugar mueslis, gluten-free toasts, berry extraordinaires etc. There are a few venue choices for dinner as well, with a Michelin starred restaurant in the Mansion House, and a more relaxed, hearty affair at The Barn. Both offered me healthy options too, so I never struggled to stay on track!

4) THE ROOMS

Rich in countryside charm, but instantly speaking of a modern, clean and fresh aesthetic, the rooms are simply awesome. Vast luxurious beds, sumptuous Egyptian-cotton sheets, crushed silk detailing, and personal touches in each room, it feels like a relaxation masterclass! The rose gold-coloured freestanding baths are superb for a soak, and it all fits together to create a super cosy ‘countryside’ feel.

5) OTHER FITNESS ACTIVITIES

It’s not just about riding and the gym. You can also;
– go for long power walks around the woodlands
– go biking on their collection of bikes
– navigate around their mapped-out running routes
– enjoy a game of tennis on their astro court adjacent to the Mansion House.
– get all Quasar with a little laser clay-pigeon shooting
– go for a round of golf, with the world class courses of Wentworth and Sunningdale almost literally on their doorstep.
– play some Polo on one of their two Polo fields
– croquet, whilst perhaps not the most aerobics lily demanding of ventures, is also on offer in the summer, as is archery, falconry and fencing! They have it all ??

For those visiting London, it’s well worth extending the trip by a few days to include a weekend here. If you’re already in the UK, this is a fantastic active escape that won’t disappoint those desperately seeking relaxation!

THE BENEFITS OF HORSE RIDING !!!

On a recent blog trip to Coworth Park, I took advantage of the exceptional Equestrian centre by riding for a couple of hours one morning through the glorious Ascot woodlands. It’s something I used to do every day growing up in the Swedish countryside; the way it made me feel, both physically (my poor adductors) and mentally (the endorphin release) reminded me strongly of the reasons I used to do it so much – there are so many health benefits of horse riding; this post was an inevitable formality… ☺️

Growing up in Sweden, horse riding was a big part of my life. I used to spend hours in the stables grooming horses, cleaning out their boxes and riding. I fell off countless times and it never really phased me, but when I was 14, I took a pretty untrained horse out into the forest with my cousin, and it suddenly went into ‘mischief mode’, and I ended up on the motorway, speeding head-first into oncoming traffic, in the driving rain at night! I saw a curve coming up and realised on a slippery dark road that traffic probably wouldn’t see me in time; I let go of the reins, hung on to the horse’s neck, counted to 3 and just let go! I was OK if not seriously shaken, but the horse shortly afterwards stopped turned around looked at me and sort of said ‘aren’t you coming?’

Getting on Oscar (my horse for the morning) at Coworth was my first time in a long time. I was worried I wouldn’t be able to enjoy it, but I’m so happy to say I absolutely loved it. My guide Kate was incredible – she completely helped me to relax and put me at ease, helping me to trust myself on a horse again. It’s one of the most invigorating sports you can ever try. You feel exhilaratingly close to nature, with a wonderful sense of freedom! Galloping, with the wind blowing in your face is such an epic adrenaline kick. Likewise, just trotting along in the sunshine is a natural endorphin release …

… It’s also one of the few sports where you can’t be selfish; you have to listen to another living being, interpret its body language and movements, and be respectful, yet authoritative. When you make that connection with such a beautiful, powerful animal it’s truly humbling. I’m such an animal person, and I think when you really get to know a horse you develop a strong bond and friendship the same way you would with a treasured pet.

WHAT ARE THE BENEFITS OF HORSE RIDING???
I’ve heard people say horse riding isn’t a workout. Nonsense. Try getting on powerful horse and controlling its mind and body with inferior strength and see how you get on. There are some serious strength gains to be had as well as coordination, balance and core stability. After having been riding for a mere 2 hours, I felt the physical effects on my muscles, and the following day my body ached in places it hadn’t for years. I constantly train, but horse riding reminded me it’s pretty hardcore in an unusual way. Though it won’t get you into your bikini body, it’s a great complement to your normal fitness regime – my inner thighs were outrageously sore, solely from clenching on to the horse’s body. My abs and obliques were fatigued from galloping. Below is my 5-point analysis of this wonderful activity…

1) CORE STRENGTH:
The core band of muscles are in overdrive to stabilise you upper body on a unpredictable animal, and on unusual terrain at random pitches. You cannot slouch or hyper-extend, as poor posture will hinder your control of the horse. When the horse pulls to the right you cannot go with him because you’ll end up on the ground, so you adopt a stabilising contrary motion. Your centre-of-gravity and bodyweight is constantly shifting, yet you’re having to maintain the same upright position. If you’re looking for the ultimate six pack, the horse will have you targeting your obliques, rectus abdominis, and your serratus anterior. Whether you’re trying to or not, you do engage all the right muscles. This will also translate across to other fitness activities, and yield improved balance and stability.

2) SHOULDERS & ARMS
When you’re on the horse, your arms never really get the opportunity to rest at any point; they’re either in a static raised position (which in itself is tiring after a while) or pulling at the reins, helping to navigate the direction for the horse. This sounds easy, but over a long period of time, it very quickly becomes exhausting!

3) LEGS
When you’re trotting along, you’re basically squatting on a continuous basis – up and down on the horse. When you’re galloping, you’re clenching your thighs across the horse, pushing your body into the seat whilst rolling with the horses movement. Those adductors (the inner thigh muscles) will take a beating that’s for sure! The quads, hamstrings, and glutes all support the work of the adductors, and all get a piece of the action for the squat motion too!

4) COORDINATION
Whilst this is partly technique and something you learn over time, there’s a lot of multitasking; try skipping in every plane on a moving surface whilst someone is pulling at your rope. There’s also an element of learning to ‘feel’ your way. I remember growing up and seeing a lot of therapeutic riding for blind children. It’s a great way to help develop better coordination skills – purely learning through feel. Having interviewed many athletes they often speak about the right ‘feel’ I think referring to body awareness; with horse riding there’s the added bonus where you’re having to understand your own body awareness as well as the horses. That’s what makes a fantastic horse rider when they truly communicate and listen to their horse. It’s a team effort!

5) FLEXIBILITY
In terms of flexibility, you can’t be stiff-as-a-board and expect to ride well. Tight hamstrings or glutes will hinder you from squatting into the classic horse-riding position. Super-tight adductors, as you can imagine, are a bit of a disaster too as you use these muscles a lot to stabilise yourself on the horse. Improved flexibility as with all sports will help range of motion and decrease the risk of injury. So stretch out, before and after!

Finally like anything it adds variety to your fitness regime and its so much fun! If you haven’t tried it I couldn’t recommend it more

SUMMER BODY, NOW ?!?

I recently visited the beautiful city of Venice on an active blog trip (which I’m super excited to share in an upcoming post). On my journey there, I was thumbing through a fitness magazine which made me think about how we’re compelled to pursue unattainable deadlines. Every year, the pattern is repeated; new years resolutions, Valentine’s sexy, summer beach body etc. They also, unsurprisingly, fall on the same day and demand the same unrealistic, short-termist targets. Almost all the major fitness publications and magazines in general seem to publish their ‘beach body’ articles in May; that leaves you about 4 weeks to witness your ‘goddess transformation’, depending on which publication you pick. This typically involves radically changing your entire fitness regime, nutrition requirements and social life. But with 4 weeks until holiday, do you want to be a monk, shun dinner with friends, go teetotal, spend every spare moment on the treadmill, eat lettuce religiously and remove all fun from life? That’s no way to live, and I think there is another way!

As a personal trainer, every year I see the same trends repeat themselves, and the impact it has on people’s mindset is fascinating; New Years resolutions fail, Valentine sexy fails and bikini body fails, because it was never going to work in the first place. As humans, we’re pre-programmed to seek out a quick fix, to take the path of least resistance – granted. But pursuing the seasonal calls-to-action year after year can make us feel a bit like hamsters running on the wheel…

In a controversial appeal, I would implore you to start laying the foundations for your beach body now, in February; that’s 6 months ahead of time. This will guarantee you can have a life but actually make slow, steady progress towards your goal. Eat and enjoy wholesome foods with nutritional purpose and delicious flavour. Watch your body grow stronger – lift heavier, run faster, recover quicker. You can sculpt your body and ultimately the results you feel and see over time are more likely to STAY with you over time because they become habits. A short term push has an end date in mind, beyond which you probably relinquish all of your progress! My ‘slow and steady progress’ option allows you to see & feel real results, form good habits, and hopefully to sustainably improve your quality of life too. The final month push is fine too, but you’ll be starting from a higher base, and are more likely to achieve your target result! Just a thought ?

All the images in this post are shot in and around Piazza San Marco and the surrounding turquoise canals of Venice in a collaboration with the super-cool Urban Outfitters. Mesh, monochrome, neon detailing continue to be a huge trend in the world of fitness fashion and it shows in my choice of pieces… I’m wearing a beautiful perforated-mesh white top with super cute semi-formal collar detailing at the top from one of my favourite designers, Stella McCartney. I paired it with a pair of tight leggings from Onzie, with breathable mesh panelling around the back of the knee and quads (where perspiration is at its highest) and completing the monochrome theme black, white and grey Nike trainers. All grab-able from Urban Outfitters at the links below…

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I WAS WEARING:

Top: Adidas Stellasport Mesh Boxy Tee in White
Pants: Onzie Mesh Capri Pants in Black
Trainers: Nike Mid-Top Internationalist in Black/White

THE FUTURE OF FITNESS ???

A couple of weeks back, I was joined by friends from Technogym, LuluLuemon, Misfit and my partner in nutritious crime Dr. Michelle Storfer – along with a group of fabulous attendees – to discuss ‘The Future of Fitness’ at the Hoxton Hotel Holborn for an event hosted by Cointreau (phew, long sentence)! The reason I wanted to bring these panellists together is because I think there’s been a totally seismic shift in the health and fitness industry over the last few years, especially in terms of how we consume it through social media. People are partaking of daily fitspo like never before, and the health-conscious are joining a growing on-line community where people display nutritious recipes, opine on fitness fashion ‘looks’ and share workouts. There’s a markedly increased thirst for fitness knowledge too – people want to educate themselves on what to eat, how to train but also why they’re doing it in the first place, and how it all fits together. This is a true age of health enlightenment. This event was all about highlighting some of the key changes and how they might play out going forward! Read MORE to see what we arrived at…

During the evening, Dr. Michelle Storfer and I discussed the launch of our ‘Four Week Fitness & Food Effect‘ Guide, as an example of how people are increasingly choosing to ‘consume’ their fitness activities these days. Michelle and I decided to create the fitness and food effect guide together as there was no equivalent out there which combined two experts in the field of fitness and nutrition in a practical, realistic and detailed way. Instead, this aims to educate the reader to eat in a healthy, wholesome way, which is another emerging trend we’ve noticed. Ultimately, the one diet/regime which will win out above all the others, is the long-term, sustainable healthy lifestyle choice of balance and exercise! Combined with a four week training program which can be done in the comfort of your own home, yet is plenty effective, it’s a varied, fun and challenging way to see results. There’s progressive training that works for every level, and it’s created so that regardless of your fitness level you are competing against yourself. But we weren’t the only ones on hand…

I also asked Enrico Manaresi from Technogym to be part of the panel, in order to give a feel for how the world of fitness equipment is evolving, with the integration of mobile devices and fitness hardware via ‘the cloud’, for data transmission and storage. Nowadays, with the mere swipe of a phone, we know exactly how our 20 minutes on the treadmill counts towards our weekly targets, and can track precisely how frequently we train, how we perform against our previous records etc. This knowledge of data, combined with the advent of beautiful design and smart technologies which adapt to our workouts, would seem to be the very essence of the ‘future of fitness’!

Lululemon were represented too, by their beautiful UK Ambassador, Niki Rein, (founder of Barrecore). In my view, this company has been in the business of advancing the debate around fitness apparel for the past 10 years. I felt there was no brand better placed to discuss the future of fabrics! Moisture wicking, ever-more private, ultra-breathable, infused with metallic threads for superior air flow and temperature control, increasingly supportive, and circulation-promoting materials seem to be the way…

Misfit were in attendance as well. Of all the many ‘wearables’ companies which have sprung up over the past few years, these guys seem to straddle the Fitness and Fashion line most successfully, with products that look beautiful, work, and appeal to the widest audience. Their collaborations with some of the worlds biggest brands (Coca Cola, Victoria’s Secret, Swarovski etc) suggest they’re going to seriously outlive some of their weaker peers through the onslaught of competitor launches!

I’d once again like to thank everyone who came along to the event, to the Hoxton Hotel for hosting and to Cointreau for those delicious ‘Detox’ Basil Cucumber Cocktail refreshments! Finally a massive thank you to my fellow panelist – it was a pleasure and a privilege having you be a part of the event!

TRENDY SPORTS !!!

I recently hopped over to Florida for a photo shoot with Trendy Sports, one of the US’ leading online ‘fitness fashion’ destinations, now in Europe too. When they first got in contact, I took a look at their website and instantly wanted to be involved; they’ve curated a collection of many of my absolute favourite fitness brands in one place (Monreal, Lucas Hugh, J Linderberg, Peak Performance, Hugo Boss etc), and the original imagery on their sites definitely straddles the fitness/fashion boundary. ‘Golf’ may often conjure up dull images of the standard ‘white polos and chinos’ uniform; in these photos the mixture of styles – traditional as well as bold prints and colours were clearly taking 18th (& 19th-hole) fashion in a totally new direction! It was proving what I’ve always believed, that there is practically no separation between fashion and fitness wear. Fitness is a genuine, legitimate fashion occasion, and it’s ok to dress up for it! Click MORE to see some of their campaign images as well as some behind-the-scenes shots I snapped too!

We spent a week in sunny Florida shooting at the stunning and multi award winning StreamSongResort in Tampa; I shot a couple of the following pictures in the gorgeous orange sunlight to show the place at its best! P.s. mind the alligators…

You may have seen some ‘behind the scenes’ photos popping up on my INSTAGRAM, and I’m super happy finally to share the trip on the blog! The Trendy team were awesome fun, and I couldn’t have asked for a better active escape ? Steve Read was the photographer – I’m a big fan of his, especially his portrait photography. His fitness shots feel moody, aspirational and massively engaging. I tried snapping one of him below, for posterity

Below are some of Steve’s images from the new Spring/Summer 15 collections (those without watermarks at the bottom right are courtesy of Steve), as well as some of my behind the scene photos. Unfortunately my photographer couldn’t join me for the trip, so I took most of the behind-the-scenes shots myself – not up to the usual Fitness On Toast standard, but I hope you’ll like them all the same

Big thanks to team Trendy Sport for making the trip such fun! To find the looks I’m wearing, along with much more beautiful fitness fashion, click onto the Trendy Sports website! xx

TOP 5 ‘ACTIVE ESCAPES’ WISHLIST !!!

As regular readers may have noticed, I love to feature my active escapes on the blog; the series of posts grew as a reaction to an observation that clients, friends and family seem to want to stay in shape whilst on holiday, and even to use that very same holiday as a chance to become a little more healthy. The ‘active escape’ is a proper, growing trend in today’s health-aware world, and whilst I’m not talking about abstinent, monk-like Zen retreats, discerning travellers are after indulgence, with the optional facility to stay fit. With that in mind, I’m super happy to have teamed up with Travelex for a collaboration highlighting my ‘top 5 active-escapes wishlist’ for 2015. Click MORE to get a feel for the sorts of escapes I think will prove a hit from both a culture AND wellness perspective…

People are in search of more healthy escapes, now more than ever before, whether it be an active escape or a more restorative holiday to recharge their batteries (spa, detox, yoga). Society is becoming ever more health conscious, and is increasingly seeking out a holiday which helps us to feel rested and energised as opposed to lethargic and guilty from an obscenely indulgent holiday. People chose based on living a healthy lifestyle, which has historically been an expensive pursuit. These days, as competition has increased, living fit is becoming ever-more affordable, both in the UK and abroad. People are increasingly being driven by fitness! Here’s my top 5 for 2015 (in no particular order)…

1) LAKE SKATING IN STOCKHOLM

Sweden’s my home country, and for many months of the year, it gets arctic-cold, especially in the northernmost parts. Because the culture has evolved around that, you can expect a lot of cold-weather activities, including skiing, snowboarding, ice-fishing, igloo-building, sledging, and cross-country skiing. One incredibly beautiful activity is long distance ice skating. My auntie first told me about it when I was very young; basically, because there are thousands of little islands dotted along the coast you can easily skate for miles in the depths of winter. Pack a picnic and the mandatory hot chocolate, and off you go. A bit of history; our courageous and slightly crazy king Karl X Gustav decided on the 30th january 1658 to take his entire army across the ice between Sweden and Denmark in order to launch a surprise attack on the Danes. Given the weight of an entire army on the ice, some unfortunately drowned on the way over but the majority survived and the ice held! These days, there are companies to help you achieve it safely, as a brief google will show!

TIPS: Training for ice skating; you’ll need a strong core, stability and balance. Staying upright for a long period on a slippery surface isn’t easy. A slouched posture will yield back pain at the very least. Overall strength training is a must, with special attention paid to core and lower back exercises, which work together to control balance and stability. I like to include some balance exercises in the workout routine; seek out unstable surfaces (such as the Bosu, wooden boards etc) and practice finding your centre of gravity! As with any exercise requiring the use of legs as the main source of power, I’d suggest a comprehensive squat regime too!

2) YOGA IN VENICE

Venice isn’t the most obvious choice of location for a relaxed yoga session. but having recently visited, I scouted out some exceptional spots high above the bustle of the waterfront and crowded canals, which afford some stunning views. My choice would be on the iconic terrace of the Danieli Hotel, where I’m pictured above. To my mind, Yoga is an ethos unto itself, and a way of life – the goal is to achieve total health rather than just an aesthetic result. The opportunity to practise it overlooking the natural & man-made beauty of Venice, is too fabulous! This would be a great Spring-time activity to my mind.

TIPS: One of the things I love about yoga is that it’s not just for practised professionals. Anyone can participate, and indeed benefit from it. I wrote about the basics a while back, in this post. One factor which can only benefit the practise of yoga is flexibility; the inclusion of a 10-15 minute stretching regime before bed can only help. Further, I’d suggest giving thought to the benefits of meditation, as the concepts are very much complementary to much of the Yoga ethos.

3) HIKING IN THE MOROCCAN ‘ATLAS MOUNTAINS’

Hiking through the Atlas Mountains is a dramatically scenic experience and exceptional cardio at the same time! The culture is incredibly rich, the local foods are deliciously flavoursome, and the sights are epic. FYI ‘walking’ is not a word to describe hiking, as a proper hike like this involves the combination of a varieties of terrain quality, incline, altitude, weather conditions – it’s far more physically challenging, burns 240% of the calories (c.550 per hour for a 70kg individual who’s orienteering, vs c. 230 for the same individual walking at 3mph).

TIPS: To get yourself ready for this activity you should be (depending on your current fitness level) walking as it strengthens the muscles that you;ll be using as well as improving your cardiovascular fitness, Then increase the intensity by time, frequency, distance, terrain, stair climbing. Check heart rate and recovery time and create a plan to improve it. Other than that get yourself into the gym and pick up some weight and focus on overall strength with particular focus on legs as they’ll be doing a lot of the work! Also don’t forget to stretch!

4) ALTITUDE TRAINING IN TANZANIA

I’ve always wanted to visit Tanzania, a country which has so much to offer – stunning beaches, safari, camping and whilst you’re there you may as well climb the highest mountain in Africa – Kilimanjaro (the peak rising to a monstrous 19,341 ft)! When climbing at high altitudes, the body needs to acclimatise to the thinness of the air (and thus sparseness of oxygen) fairly quickly.

TIPS: A high fitness level and strong, capacious lungs will help this. HIIT (high intensity interval training) which alternates between high intensity (elevating the heart rate) followed by brief active recoveries (and then elevating it again) forces the cardiovascular system to handle the stress of of limited oxygen, which is the same pressure it would experience in high altitude training. As with hiking also pay extra attention to training legs – the stair climber machine is fab, as are some thunderous deadlifts!

5) TRAPEZE TRAINING IN BALI

Just the thought of Bali conjures up memories of white sand, palm trees, lush green rain forest and delicious fresh foods. If you’ve never been, this small island is the perfect paradise escape – a place to stretch out in a hammock to de-stress and regenerate. There are also endless activities; my active trips would include trekking, scuba diving and even trapeze training as there’s a world-famous academy there. Throwing yourself into the air at an exhilarating speed, and at the same time learning some tricks for the body – including catches and somersaults is not only fun, it’s a workout too! Trapeze training is said to be a full body workout and great way to improve co-ordination, boost muscle strength, and increase flexibility. I always encourage the importance of variation in any training program – trapeze workouts certainly offer that variety!

TIPS: You’ll need overall strength but again a strong core and back. Spend some extra time working on your back and shoulders – pull-ups are a great exercise to strengthen the back using your own body weight. Weighted dips won’t hurt the deltoid/tricep strength required to lever yourself around when flying through the air! Head to travelex.co.uk/travelfit to find more tips on how to get fit for your trip and spend your pennies wisely.

DISCLOSURE: THIS IS A SPONSORED PIECE OF CONTENT, AND A COLLABORATION WITH TRAVELEX, THE WORLD’S LEADING FOREIGN EXCHANGE SPECIALIST. If you’d like to see more on these destinations or more fitness destinations in 2015 please visit Travelex.

ABU DHABI TENNIS TOURNAMENT !!!

I’ve literally had some emails asking about my trip to Abu Dhabi which recently featured on my Instagram, so thought I’d pop a quick post up about it! One of the biggest upsides to “Active Travel” is that you get to combine a healthy lifestyle with the thrill of discovering somewhere new and exciting. When I recently had the awesome opportunity to hop over to Abu Dhabi to attend the annual Sheikh Mohammed bin Saeed bin Hamdan Al Nahyan tennis tournament, I instantly took the opportunity, having never visited before. Monreal London, one of the Sheikha’s favourite tennis brands, had been asked to join the Tournament, alongside legendary British brands Fortnum & Mason and Graff Diamonds, and I was invited along for the occasion! Click MORE to see some of my behind-the-scenes pics from a fabulous spectacle of fitness!

The Tournament is an annual event, hosted by H.H. Sheikha Shaikha bint Mohammed bin Khalid Al Nahyan, at her family residence, the Palace of His Highness Sheikh Mohammed bin Khalid Al Nahyan. It’s a private, invitation only event, with 2015 being the 6th year in which it’s been held. The invitees are all female, ultra-VIP friends/family/guests (along with little old me) of Her Highness Sheikha Shaikha. For this reason, unfortunately I can’t share photos of the incredible palace, the tennis courts and the grounds, but I’ve included a few photos – glimpses into the event itself, which was truly spectacular! FYI, the set-up was incredibly pro, with Hawk-Eye technology, a 200-seat grandstand, and a host of ball-boys & girls!

As you might be able to tell from the above images, this year’s theme was very much pastel-coloured; from the tennis balls which were pastel pinks, blues and greens, to the newly redecorated interior schema of the pool house, which overlooked the Arabian Gulf. Inside the pool house, an island had been custom built amidst the water, with life size mannequins playing tennis. Fortnum & Mason were not only exhibiting, but also covered the catering at the event; beautiful tiered cakes and chocolate-coated grasshoppers were just some of the indulgent treats I sampled on a cheat day (some things are too good to turn down!). They were also joined by Graff, who hosted the most dazzling (literally) fashion show, unveiling gigantic exotic diamond after gigantic exotic diamond as their elegant models sashayed down the runway. What a treat! Below are some images I snapped whilst we were setting up.

As an extra bonus, I got to spend plenty of time with the founder of Monreal London, who is the creative director of one of my absolute favourite Fitness Fashion brands, who’ve uniquely pushed the envelope around what we consider to be sporty fashion. Stefani Grosse (pictured in the monochrome shot above, and the ones below too!), who was the subject of my mini-interview featured in a post last summer (HERE), has consistently imbued her first 3 collections with a minimal yet playful aesthetic which effortlessly delivers ‘high fashion’ to the wearable domain of the fitness environment. It’s a super forward-looking style which I think will continue to revolutionise the way we will dress to work out in the future. After the formalities were concluded, tourism was the name of the game for us! Hope you enjoy looking at some of these snaps

SPRING INTO FITNESS !!!

Spring has finally sprung in London, and I’m totally throwing myself into it! I don’t know about you, but when the sun is out and the flowers start to bloom, it utterly transforms my mental state. In Spring, I want to be healthier more than ever – drink gallons of water, eat schools of fresh fish, and create beautiful light salads. Going for a run in the park is often my way of marking the arrival of spring, as watching the buds in the trees bursting into bloom is invigorating and gives me a dose of true happiness! Click MORE to see some of the shots from my Regent’s Park Spring shoot along with my 6 top tips for launching back into fitness!

We’re way past the historic remnants of ‘New Year’s Resolutions’, which means we’re through the toughest, longest, darkest part of the year. From here, nature gives you a bit of a lift to boost your training regime, by way of wonderful weather! Spring is a time when I feel rejuvenated, refreshed, and its a time for innovation, as well as a good mental and physical spring clean! Setting goals isn’t restricted to any particular time of year, so why not re-engage with your targets! Here are my top 6 tips to get things going again…

1) THINK SUSTAINABLE
Try not to think of the way you eat as a ‘diet’. I have found that diets are unsustainable, often unhealthy and ultimately fail. Eating healthily is the opposite to that. It’s not something you pursue on-and-off, but it’s a long term solution. This way when or if you ‘slip up’ you be less likely to give up, be despondent and realise that one or two meals/days of less-than-perfect eating won’t undermine your overall commitment to a healthy lifestyle.

2) RELAX ABOUT ‘WEIGHT LOSS’
If your end-goal is weight loss, then de-prioritise it; I’ve found that if you set realistic, specific goals which all involve healthy eating and regular fitness, then weight loss will come as an extra bonus! The ultimate goal is to be genuinely healthy, to see your body get stronger, and enjoy that wonderful feeling of achievement! Body-weight is merely a corollary of that.

3) BE REALISTIC:
If, like me, you love chocolate, then the likelihood is ZERO that you’ll one day wake up and decide never to have chocolate again, and stick to it. So instead, just be realistic and incorporate those treats into your mostly healthy eating. Switch to 80% dark chocolate, for example, as a healthier option, and just have a few squares in the evening along with a mint tea. Trying to be a monk won’t yield success!

4) TREAT YOURSELF:
Reaching your goals along the way deserves a little reward, whether it’s a delicious scoop of indulgent ice-cream during the week, or a relaxing sports massage after all your hard work in the gym. Perhaps a manicure or spa experience. Enjoy it, only after you’ve earned it. Those mini-targets are a great way to keep yourself pushing on from week to week!

5) SET MANAGEABLE GOALS:
If you set unrealistic goals, you’re setting yourself up for rapid failure, will feel miserable and are statistically more likely to give up altogether. If you detest running, don’t force it, and instead do something else – bicycle, spin, row, cross train – go outdoors. Introduce more diverse activities into your everyday routine. Take the stairs at work instead of the lift. Mix it up to prevent boredom setting in!

6) DRINK GALLONS OF WATER!
Surely some ice cold water with a slice of lemon is the best drink to quench your thirst in these sunnier times? Water will totally transform your physical and mental state as well as progress your fitness goals. Read more on the on the benefits of staying hydrated here.

Hope that helps with a sprinkling of spring-time resolve for your fitness regime! Good luck!

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I WAS WEARING:

PANTS: Fifi Leggings by NoJiggle
TOP: Lola Top by NoJiggle
SHOES: Nike FlyKnit TR
TOP: Adidas Shell Jacket similar here

VENICE FITNESS FESTIVAL

OK so it’s not a fitness festival, but I wanted to showcase some of the beautiful behind-the-scenes encounters from when we shot our collaboration with Urban Outfitters in Venice – including this fun little blog video Travelling has always been one of the things I savour most in life. Growing up, I’d plastered maps on my walls, and installed a globe by my bedside, to let my imagination roam as my mind drifted off! Then, as well as now, if I’m ever feeling a bit down, I’ll conjure images of all the exciting places I’m yet to visit; the romantic, sinking city of Venice was always one of them, and this little ‘active escape’ was the perfect opportunity to check it off the list. Jogging around the canals was a great way to get to know the place a little better, and cancelled out a few of those irresistibly delicious Italian lattes! Click MORE to see all the snaps of my Venetian finds…

When you arrive in Venice, it all sort of instantly happens – you get on a boat from the mainland and then suddenly you’re enveloped by buildings literally flourishing from within the turquoise-green waters around you. It instills a film-set like sense of having arrived in a city which is completely illogical, unsustainable, downright bonkers… which makes it all the more magical. The architecture is so Italian – ornate, expressive, gesticulatory, really OTT, and absolutely stunning. You sort of pray it’s not all going to suddenly give way and collapse into the water!

One thing that hits you instantly: they love Masks. I arrived soon after the Venice Carnival, during which everyone masquerades around the city in full panto-costume, with ornate headgear and extravagant regalia stealing the show! I couldn’t resist…

During my trip, I stayed at the gorgeous Hotel Danieli which contains possibly the purest expression of ‘Italian decor’ I’ve ever seen. It occupies super-prime real estate, situated on one of the main waterfront promenades overlooking the venetian lagoons. Despite being one of the most iconic institutions of hospitality in Venice, if you’re not paying attention you could easily miss it; that’s quite something in a city where everything is loud and tourist-attracting. From the outside it’s a gorgeous orange building but you wouldn’t think it a hotel. When you enter, you’re greeted by an unexpected high ceiling carved in beautiful wood and italian trinkets as far as you can see. My favourite part of the hotel was the beautiful terrace on the 6th floor which overlooks the beautiful bay outside. You can watch the sunset whilst sipping the most gorgeous beeline or a fresh mint tea.

The hotel is a mere hop-and-a-skip from Piazza San Marco, the cultural heart of the city, to which all the authentic streets and little canals are connected like veins.

You also get treated to some epic evening delights, courtesy of mother nature;

More fitness-related content coming soon, and thanks for allowing me a brief foray into travel ?