Category: FITNESS

SERIOUSLY HARD CORE !

Abdominal strength is a popular topic – a significant chunk of the global population is in pursuit of the illustrious six pack. But aside from the aesthetics, there are countless physiological benefits associated with building a strong core (reduces risk of lower back pain, promotes improved posture, facilitates better motion etc.); however over the summer season, the aesthetic angle inevitably takes front seat! Through my work as a personal trainer, I encounter more and more people who, whilst becoming more health conscious (great!), still have under-developed core strength. It’s not unusual to sit in a slumped position at the desk for 9+ hours each day, which doesn’t require you to engage your core at all. As a common consequence, people develop problems with their pelvis, hips, lower back… This post is about the Side Plank, which is one of my favourite ways to train the muscular girdle around our midsections, and it’s a proper challenge against yourself! Click MORE to read about it…

For this post, I thought I’d discuss the benefits of the Side Plank, the traditional plank’s younger (but slightly more advanced) brother. The side plank is a compound movement (i.e. it recruits multiple muscles simultaneously) which is revered because it targets your entire core and hones in on the external and internal Obliques (the ‘corset’ holding you in at your waist) and the often-weak muscle ‘quadratus lumborum’ which connects the pelvis to the spine, and when seated at a computer for hours on end, is in a state of perpetual contraction, leading to reduced blood flow, fascia adhesions, back fatigue and eventually, spasm.

Regularly training these core muscles can help sculpt a defined waste and rid yourself of the dreaded ‘muffin top’, as well as rendering you more resilient against lumbar injuries. Whilst it may look easy and only relies on employing your own body weight for resistance, it’s deceptively tough, as you’re having to balance the entire bodyweight on just an elbow and a leg, whilst all the while maintaining good technique. You’ll feel the strain!
It’s also a great exercise to encourage improved endurance – how long can you hold the side-plank ensuring correct technique? If you trial this little exercise, you may find that 10-15 seconds will be your limit, but including it in your training on a regular basis and you’ll soon work your way up to 30-60 seconds holds. I’ve always thought that a 2-minute side-plank hold is the sign of a seriously developed core complex, and somewhat hold that up as the holy grail of abdominal capabilities!
As a progression, maintain the same position and slowly lift the upper leg towards the ceiling, and hold it (as per above image). It’s an added imbalance recruiting more stabilising muscles, working the core further, and even stressing the upper leg’s abductor muscles as well as the lower leg’s quads.
As a side note, in your pursuit of a flatter stomach or indeed six pack, the solution is logically simple (though requires great effort and dedication) – reduce body fat by increasing activity, whilst controlling calorie intake – abs then will begin to show definition of their own accord. Exercises can improve the shape and bulk of the muscles, but they won’t show unless the fat layer goes first. This side plank is a pretty good way to start though!
How to?
1. Start by lying on your right side. Placing your left foot on your right foot, keep your legs straight.
2. Ensure that your elbow is directly under your shoulder and slowly lift yourself up spreading your weight across your body onto your righ arm and right leg.
3. All along engage your core. Avoid pushing your hip too far forward it back. Instead aim to keep your body in line.
4. Maintain the position until failure, and then gently relax
5. Repeat for 5 cycles.
6. Pursue a session of gentle stretching after the abdominal exercises, to promote lengthened and oxygenated muscles.

For more health and wellness tips, check out https://www.supersavvyme.co.uk/health-wellbeing/diet-fitness where you can see my guest blog post too  

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I WAS WEARING:

Pants: Freddy Wr.Up Classics in Melange Grey
Top: Monreal London Tribeca Collection Hooded Zip Top (coming soon)
Trainers: Custom ID Nike Air Max (design your own here)

BODY CONFIDENCE !

I recently had the super exciting opportunity to partner with Triumph, the legendary lingerie makers, for the launch of their #FindTheOne campaign, which is all about seeking out that perfectly-fitting, sumptuously comfy bra. Aside from being asked to bring to light one of my strongest beliefs – the importance of wellness and the associated lifestyle – it also made me think more coherently about ‘body confidence’. I’ve long been planning to write a piece on body confidence but the time hasn’t seemed right until now; this project gave me the perfect opportunity to broach the subject which matters to so many of us. Click MORE to see my videos from the Triumph campaign, to read my thoughts about body confidence, and to see which bra I chose…

BODY CONFIDENCE

Through my teenage years and in becoming a woman, I’ve come to realise that there is no perfect shape or body type; some might think that to be hopelessly cliched but I genuinely believe that’s the truth, especially in the relatively enlightened era in which we live. When I first accepted that, I was waking up every morning, not comparing myself with other bodies out there, and it was a blissful relief. Instead, I chose to focus on pursuing physical and mental wellness, and eventually made it my profession. As women, I think we spend far too much time scrutinising ourselves relative to the facets of others, by virtue of the pressure to live up to a ‘standard’ or an ‘ideal’, but in my mind, the most important thing is simply to be the healthiest version of you.

Growing up on a farm in the south of Sweden, I was treated no differently to the boys. I wore dungarees, spent my days climbing trees, in the stables, riding, running around the fields chasing cows, endless summer days building houses and fighting in the surrounding forests. I grew up thinking about what my body could do, rather than how it looked. How fast could I run, how high could I jump? I was, then, the best long distance runner and long-jumper of all the girls at my school; it was healthy competition which encouraged improvement, discipline and mental strength. That’s something that made me so proud and happy about my body, because it was strong, healthy and I had the control to improve it. I still to this day try to find empowerment through my body, and very much encourage other women to do the same. Men, generally are better at tapping themselves on the shoulder after a tough workout to say; ‘Awesome work, I ran hard, sweated and smashed it.’ Women are more likely to say ‘I have so far to go’, ‘I need to lose weight’, ‘I’m not very good at this’. I think it’s all about seeking out the enjoyment in the training you do, to focus on the positives, to fall into a wellness lifestyle so that staying fit is no longer a chore, but a way of life!

I’ve always struggled to find the perfect bra; personally speaking, I look for something comfortable, supportive yet attractive, which is a lot harder than it sounds as most bras are one or the other, but rarely all three at once. Through having a fitting with Triumph, I discovered that I was in fact wearing the wrong size to begin with! The cup size was too small and the waist too large. The focus on quality, and a supportive, comfortable fit genuinely helped me to identify something that I love wearing!

Indeed, when shooting these images wearing my favourite Triumph piece, the ‘Body Sculpting Sensation‘, for the blog I had to think about what the best approach would be. It’s clearly not my usual sportswear outfit nor is it a bikini fitness look; I love this piece and I feel comfortable wearing it however the fact that it’s lingerie (which, when you think about it is no more revealing than a bikini!) made me nervous! It certainly got me thinking about my own body confidence; for me, true body confidence comes from waking up in the morning feeling rested, energised, ready to take on the day! I believe that comes from eating healthy foods and training my body. It’s something you can control and cling on to throughout life, and is completely independent from anything and anyone in life. You know your body better than anyone else, and only you can say when you feel strong, awake, alive and happy. My advice, for what it’s worth, is to find that place! Don’t let anyone tell you they think they know better, don’t try to conform; just be the healthiest version of you! Love,

P.s. Massive thanks to the Triumph team – it was such a joy getting to know you all and shooting with you. Thanks for your patience and laughter! Our videos are below:

This is a sponsored piece of content. 

QUEENS OF THE COURT!

Lifestyle post alert: I went along to the semifinals of the Aegon Championships at Queens Club on Saturday and despite suffering some classic British summertime showers between sunnier spells, the experience reaffirmed my love for ‘tennis-as-cardio’! The generally accepted wisdom is that you can burn c. 4-500 calories during an hour of tennis, which might not be as significant as a hardcore ‘hill-sprint’ session, but a) it’s mentally engaging so the hour races by, b) competitively compelling, c) sociable, and d) the actual calorie burn varies ALOT with factors like temperature, humidity, experience levels, player weight etc, so 500 cal doesn’t need to be the ceiling! Click MORE to see pictures from my day!

In the meantime, we were treated to an RAF ‘Fly-By’ in honour of the Queen, epic court-side seats at the baseline to see all the action, Andy Murray (the eventual winner of the tournament) on court right in front of me, and sightings of all the tennis establishment, like Sue Barker (in the snaps below). Whilst the day was 60% rain and a mere 12 degrees (hello, it’s the middle of June?!), the random British summer gave us a few patches of intense sunshine, during which we got snapping! I popped on my Monreal London hoodie and whipped out my Mulberry mini-Cara bag to get into the English swing of things – just missing the Strawberries and Cream, but I think I’ll save that for Wimbledon ?

ACTIVE ESCAPE: LA CHEVRE D’OR !

As part of my ‘Active Escapes’ series, I recently stayed at a destination so heavenly that it completely inspired and enthused me to author this full review. The historic and beautiful Chateau de la Chèvre D’Or, nestled amidst the medieval village of Eze, on France’s exquisite Cote D’Azur, enjoys what must be the most magical, celestial view of the French Riviera, and hosts an armory of active ventures for the healthiest of holiday-goers to enjoy. The hotel itself, Relais & Chateaux affiliated, is relaxed, quirky, charming, classic and respectfully staffed by masterful hoteliers. It was perfect for my 3-day European escape, from which I returned energised, focused and relaxed. Click MORE to see my extensive review of the epic grounds, broad facilities, the sumptuous food and impeccable service

As ever with these active escapes, I’ll break it down into four sections; i) fitness activities, ii) the facilities, iii) the food and iv) the service/round-up.
SECTION 1) THE FITNESS ACTIVITIES
– Hill walks: The medieval village is a meandering labyrinth of little cul-de-sacs and steps, and with the Hotel being located at the lowest point of the seaward side, there’s exercise to be done battling gravity! Just a daily route covering off the mileage around the village, up to the top of the mountain and back, is a 500+ calorie workout in itself. The climb is steep up to the Jardins Exotiques (exotic gardens) but the view over the spit of St. Jean Cap Ferrat is so invigorating, almost moving, that you’ll be more than satisfied with the workout. Just remember to take plenty of water!
– Gymming: There’s a mid-sized gym filled with most of the machine-based necessities I could find use for – treadmills, cross trainers, bikes, freeweights and a very odd Tri-Exercise machine, which I only ever run into at continental hotel gyms. Crucially, there’s great air-con, and some views over the bay below to help take the mind off failure!
 
– Yoga: There are dozens of terraces and garden levels adjoining the Chateau, all enjoying that gorgeous coastal view. Whilst there aren’t scheduled classes, the hotel often brings in teachers for morning sessions; it’s a beautiful way to start the day!
– Swimming Pool: Whilst it’s also stunningly perched on the side of the cliff, it’s by no means Olympic sized, and is intended more for lazily floating whilst enjoying views, or perhaps sipping Bellini’s; aerobically-motivated swimming is better executed in the ocean, but this is a pretty good alternative too
SECTION 2) THE HOTEL FACILITIES & HIGHLIGHTS
– The Rooms: given that the accommodation is dotted around the flanks the mountain, all the rooms have a pretty spectacular view; mine contained as much sea as it did garden, and was wonderfully appointed, with a monstrous bed facilitating some proper, recuperative sleep.

Welcoming touches…

The epic view from my room!

Marblicious bathroom! 🙂

– Gardens & Terraces: There’s bougainvillea, honeysuckle, rose and jasmine aplenty; countless tiers of garden overflow with foliage, sculptures and pure character. They’re perfect for relaxing strolls, or even to enjoy a spot of meditation!

Wearing: Melissa Odabash maxi dress, from www.beachcafe.com

Wearing: Pily Q bikini, from www.beachcafe.com

– Breakfast: This is a danger zone if you’re not careful as the hotel puts on a wide spread of all the delicious french pastries for which the country is so well known – the freshly baked chocolate & almond croissant proving a particular favourite for me  However if you have the will and discipline you can also order a full spread of healthy and nutritious foods, including the ‘active escape staples’ of egg white omelet with fresh vegetables, nuts-and-seeds self-made muesli, scrambled eggs & tomato, steamed veggies, fresh fruit platters etc.

Cappucino in the cutest Chèvre D’Or (golden goat) cups

– The Restaurants – There are 5 venues to choose from (the most gastronomic of which is covered in the section below), but for that ultimate sensation of blissful Mediterranean relaxation, my favourite has to be Le Café Du Jardin, pictured below. The serenity of the view fills you with a sensation akin to heaven, draining the limbs of all their fatigue, and inflating the lungs with clear, naturally-perfumed Riviera air. Fresh, grilled fish and vegetables are the staple diet here; it’s an uncomplicated, unfussy and clean type of cuisine, certainly for the healthier traveler, and it served as my little slice of heaven each lunchtime
 – The Spa – There are some unique facilities here. A sauna perched on the cliff-edge; a Jacuzzi with a view; treatment areas in their own secluded garden tiers. Like the rest of the hotel, it’s full of inimitable charm and is very much a must-visit!
– Massage Facility – Possibly the most beautifully set-up massage I’ve ever had. The venue is a modest linen tent, hundreds of meters over the sea overlooking the most fantastic view. Coastal winds sweep through the tent allowing for a beautifully comfortable breeze. Combined with the sports-massage expert treatment of my body, the view and the breeze make this an unforgettable experience.
SECTION 3) THE FOOD:
– ‘Chèvre D’Or’ Restaurant: This restaurant is the key to why this entire institution is so internationally renowned, in my view. The titular restaurant, so called for the full-size golden goat residing majestically outside the large glass viewing panes, is two Michelin-starred, and professes a meticulous, even fastidious attention to detail – which is what makes the place so special. Nothing is left to chance; everything is measured, purposeful, significant. The whole experience is art; the dishes are art, the presentation is art, the table layout is art, the menu is art, the art is art. Ronan Kervarrec, the executive chef, oversees the use of freshly sourced local ingredients, and includes them carefully and thoughtfully in the dishes, in a stunning display of edible beauty. This exceptional venue has been serving up culinary innovation since 1954, and one of the dishes I was fortunate to enjoy was the ‘Local Baby Vegetables’ entrée, composed of raw and steamed veggies, with a red wine Barolo vinegar on a bed of Sicilian Caponata. Needless to say the flavours and textures amazed, proving more than the sum of their baby-vegetable parts. For me, it really brought to light how delicious and exciting healthy eating and the greenery of nature can be! Beyond that, the presentation was utterly spectacular – a delightful piece of fine artistry, almost too fabulous to eat… almost! Of particular note as well is The Creation dessert, which is somewhat of a masterpiece – their vision of a lemon tart, deconstructed and then repurposed to look precisely like an actual lemon on your plate, but entirely edible, fascinating in cross-section, and wholly rewarding for both mind and mouth!
SECTION 4) THE SERVICE & ROUND-UP:
It’s something of a hallmark of hotels bearing the Relais & Chateaux nameplate; you’re guaranteed the certainty of discreet professionalism that’s always helpful, and never imposing. Upon arrival I was greeted by all members of the front-of-house staff including the manager and assistant manager; they knew who I was, not from the blog, but because they’re seamlessly coordinated (informed by the staff who took my luggage at the front gate). They led me to the terrace for a drink whilst my room was prepared (I was very early to check in), and they generally looked after my every request in as polite, and courteously attentive way. There was no special treatment for me – this is just how they are. Everything is done to promote your tranquility and ease…

Long floaty blush-pink kaftan from www.CharoRuiz.com

The Chateau de la Chèvre D’Or is welcoming, friendly, warm, playful, oozes a charming character, is steeped in history, and renders you curious to discover more. There are mysterious allusions to the medieval past mixed with quirky modern flourishes like a massive chess board; there are grand golden lion statues, and enough animal sculptures for it to be a de-facto tribute to Noah’s Ark! Everywhere you turn, you feel a bit like Alice in Wonderland. It totally invites you to explore, where you might fear that a ‘medieval village hotel’ would otherwise put you off! Topping that all off is the view, which is simply outrageous; there’s greenery everywhere, lush fertility erupting about the mountain-side, with the sweet smell of floral freshness in the air. There’s a similar heaven-like feeling to that you might experience in Anacapri; you’ve the sensation that you’re about to slip off the edge of the world, but not too much – just the right amount of compelling vertigo! Then there’s the exquisite azure blue of the ocean, guarding a perfect vantage point, overlooking all of Cap Ferrat. Nowhere else along this coastline can offer such a visual spectacle, and to complement that, the human side of the hotel does full justice to that natural beauty. A trip would be well worth it!

Casino Square in Monaco, just around the corner!

SHOE-IN WITH ADIDAS AT THE UN !

Recently, I joined my friends at Adidas to witness a unique partnering at the United Nations HQ in New York. Parley For The Oceans, an organisation dedicated to the preservation of our beautiful oceans, hosted a moving and informative session in the UN’s main chamber, at which Adidas board-member Eric Liedtke revealed a beautiful and groundbreaking running shoe created from discarded ocean plastic (of which there’s 40m lbs in the North Pacific alone!). It’s a totally unique production concept, and much of the profit will go towards funding the ocean cleanup yet further. I caught up with Eric afterwards to dig a little deeper into the shoe, along with finding out how one of my favourite sporting companies is evolving into an exciting future! Click MORE to read my update interview…

At the UN event, there were a host of speeches from key partners of Parley, all of which all addressed the increasing issue of global pollution (especially the oceans) of a once-throwaway culture. Speakers ranged from artists, scientists, a Greenpeace founder, businesspeople, to actors… at times the subject matter was truly saddening, but actually I took away a hopeful message. The salvo of statistics was mind-bending, in terms of how humankind has cumulatively tarnished the planet; they painted a picture that we are the victors of this giant sphere yet much of our victory has caused destruction; worms were said to do more good than humanity.

Images seared in many attendees minds are of beautiful birds swept ashore, tortuously dying from ingested plastic waste shredding their insides. Giant man-made plastic islands collect in vast scummy vortices, slap bang in the middle of oceans, posing an existential threat to a critical ecosystem that sustains us all. What is hopeful is that a huge brand like Adidas are paving the way in creating an environmentally friendly solution; not just empty corporate waffle about CSR initiatives that never get implemented, but an actual, practical and sustainable solution. Yes we live in an industrialised world and companies need to generate growing profits, but with innovative clever thinking, both can be achieved. I for one really like that. Here’s my interview with Eric on this matter and far more…

FITNESS ON TOAST: Nice to see you again Eric. Parley for the Oceans is a truly fantastic cause; what attracted you to it, and how does Adidas plan to spread the word?
ERIC LIEDTKE: So first up, Adidas has always prided itself on being a good citizen – not just being a good business or company but also a good citizen of the world. We’ve always taken sustainable measures very seriously. We were announced as the 3rd ranked sustainable company in Davos this year according to Corporate Knights. We source about 20% of our polyester product from recycled polyester, we have a ‘better cotton’ initiative where we want to be 100% ‘better cotton’ sourced, in all instances. That means working with farmers to grow organically, to use less water treatment… we’ve been exclusive developers of dry-dye technology, where we’re making things with less water in dying the products. We have always been at the forefront, whether it be workers rights or environmental rights or what have you. We firmly believe that being good global citizens is just as important as being good businesspeople. Having said that we always look to accelerate, and within our new Strategic Business Plan around creating the new we very clearly pointed out we want to be more open-source, we want to be more collaborative so that leads us to a conversation with different environmental groups one of which was Parley. What we liked about Parley was what you saw last night [at the UN speeches] – Parley is a network of really intelligent thought-leading people, whether it’s based around scientists or filmmakers or producers or explorers. It gives you a very rich dynamic, and just spending the last 48 hours with those individuals has been an inspiration for me personally but also for the company, looking at new connection points. There’s the opportunity for us to do accelerated good, specifically starting with the oceans – but we don’t rest there! One of the things I’ve had in my mind is ‘how do we get to a less of a carbon foot print’. Dare I dream to be a zero carbon footprint DAX 30 company? There’s the kind of moonshot that we’re thinking about; how do we do more, accelerate and lead by example.
FOT: It’s a time of big change for Adidas; new strategy, new competitor challenges, new leadership… how do you keep the team motivated to meet the tough challenge ahead?
EL: We’re on a journey, and the journey is to be the best sports brand in the world. We have a very clear focus on what we are, and what we aren’t; we are really positioning ourselves as ‘the creator brand’. We’re talking about creating the new, making new rules, setting new standards; we’re not just looking for new creators to join us from an internal standpoint – we’re calling all creators to join us to create a movement. People like yourself, people like your readers, people like consumers, athletes, designers – we’re looking to create the new at all times – I think that’s a very powerful message. When we talk about keeping people motivated and engaged we need to celebrate that, celebrate who we are and in turn who we aren’t. As we really focus on being the best sports brand and being the creator brand, it positions us in a really cool place to win and employees than get excited about that. Everyone wants to be part of a movement that’s seeing results, and that’s how I focus on keeping our guys motivated for the future!
FOT: The Adidas shares are at the same level as when the strategy was delivered in March, so I guess people are waiting to see. What should we look for to know that things have genuinely progressed?
EL: That’s a great question; we have responsibilities to our shareholders, but ultimately the share price will start to show results when we start to sell through products at a higher rate so strategies are great, implementation takes a little longer than any of us would like. I would like for it to have happened yesterday, but the reason we came to New York to celebrate our association with Parley is to continue to carry the message to the consumer; let them know what kind of brand we are, let them know who we are from a personal and a positioning standpoint. Ultimately keep making great product that ultimately sells through at higher rates, and I think the share price will take care of itself!
FOT: Nike’s Free shoe platform is in it’s 11th year, and it’s a great product for them – nicely profitable, good momentum, even after all these years. How’s the Ultra Boost launch gone, and how can you make that product family as long-lived?
EL: All credit to the Free franchise, I think they’ve developed something pretty special there. We’ve developed our own franchises, and are more focussed than ever against our new strategy of developing franchise footwear. Within our Strategic Plan, we said we wanted our top ten franchise footwear programs to be 30% of our net sales by 2017, so Ultra Boost is the lead; it’s the best running shoe ever made – we talked about that at the launch event a few months ago and we continue to iterate it. The shoe I’m holding (the Boost with Ocean plastic) is an iteration of the Ultra Boost. The key with franchise management is to have a lifecycle in mind and constantly iterate and try new things, so I think we’ll see many more different silhouettes coming out. We have a collaboration in place right now, we’re looking to an uncaged version in the coming months, and the ocean plastic version is coming out – we continue to work on that and develop a following for it. It’s not a short term strategy it’s a long term strategy. We’ll talk in 11 years and we’ll talk again about the Ultra Boost success.
FOT: How’s the progress from your new US design studio – any promising signs from your recent high-profile hires?
EL: Yes, the guys are coming over from the competition in the near future, the studio in Brooklyn should open up by the end of the year, and from a US-focus standpoint, this is my fifth trip to New York this year and then I’m going to be working out of the Portland office for all of July and August so our commitment to the US is on unparalleled levels I would say. So I’m looking forward to being closer and getting into some of the details, specifically with our design communication community this summer.
FOT: You want to double the size of running by 2020; how do you do that, and what’s held the category back so far?
EL: Well, running is the greatest opportunity that we have so we’re very bullish about the category, we’re very bullish about the innovations, around Boost, around prime knit, we think there’s huge potential. Again we haven’t been batting to our weight yet. We need to continue to hammer that home. There’s a lot of opportunity and I would say doubling our running business is the minimum I’m looking for.
FOT: How do you think about the importance of Social Media as a company; how do you measure its impact, what sort of personalities do you look to enlist, and how do you think it develops in the future? 
EL: I think social media is interesting because you can call it the Citizen Journalist; anybody can publish anything they want, whether it be Tweets or Instagram posts, Facebook, Snapchat – you name it, it’s no longer in the domain of the traditional media. Social media is exciting in that way, because everyone can publish. We look to make sure that we are the most accessible and open brand to allow that. That’s why we’re sat here today talking, and continue to put you on our invitation list, not because you represent The Wall Street Journal or Time Magazine, or Fast Companies but because you represent a reader base who tune in because you’re a great blogger and networker. The question is how do we give you more access, and the fact that we’re sitting here today is a reflection of how we’re trying to be more transparent. So our brand has always been very accessible and what we do in our new Plan, is to make it even more accessible and we call that open-source. How do we invite you in closer? How do we help you co-create, how do we help you not just create your stories but how do we help you with user-generated communications, where you can actually come in and help look for stories, within our brands. For me that’s true open-source. How do we open up our source codes, it’s why we’d bring you in last night to the UN and talk about the story of the gill nets – what are you going to do with that? I don’t want it to be my story, I want it to be your story. You’ve now got the information that can help us create something that maybe we can the publish on our networks as well. So what we provide is a network where we can take something that you like and put it into other channels and then help you have access to our 135 million followers on social media. We want to make that 250 million, but we want to do that by putting our brand in their hands and drawing people in deeper. Getting more people in our CRM database which we can then communicate with more regularly whether it be though sales opportunities or loyalty opportunities and ultimately producing sales results on our digital platforms as well. It’s a very interesting place to be right now.
FOT: Let’s talk about the US. You’re committed to turning it around, you’re doubling down on marketing spend, and you mentioned that giving up isn’t an option. What are you looking for to make sure you don’t end up burning cash year after year?  
EL: I don’t focus on the competition, I’m aware of what the competition is doing, I’m focused on making sure we build the best game plan we can for ourselves and we execute that plan. We’re very clear that we want to win more and we’re going to do that in multiple areas – that means winning market share. Clearly we need to do better than we have been performing – we have a game plan to do that. We’re going to use American insights to drive German engineering decisions, and I think nobody in the industry can match that combination so we’re very bullish on where we can go in the States.
FOT: Nike margins are at 13%+ but Adidas’ seem to be held at 6-7%. What are they doing differently over there and can you match that in time?
EL: I can’t comment on what they’re doing, I can only speak about our drive to build a faster, more agile organisation, that really develops winning brands and takes market share. When you do that, it leads to real world class profitability. And only when you do the first piece – only when you get smaller, faster and more agile, and you start creating new opportunities for consumers to come into your brand – do you start winning with your brands, and therefore get to world-class profitability. You don’t cut your way to profitability, you win your way to profitability.
FOT: What are the biggest innovation trends hitting your products in 2015?
EL: Boost, Boost, Boost and Primeknit – those are the big pieces and then yesterday you saw us introduce another great new thing! We are going to continue to push the edge of innovation, to create the new. We’re going to do that whether it be innovations like Boost, Primeknit or developing new manufacturing techniques, with ocean plastics or whatever we can do to continue to push the envelope and drive innovation.
FOT: What does technology change do to the industry 5 years out?
EL: I would say that it’s not just about the product, I think it’s about how we work together with different partners, different artists, different designers, different consumers to create something that hasn’t been out there before, to continue to drive innovation based upon athletic needs. So how do we continue to make athletes be the best they can be – thats what drives us, that’s why we’re here, that’s why we’re the best sports brand in the world – and how do we help bring those partners to help us realise that future? Again I point to the shoe in front of you – the Boost with the ocean plastic – this manufacturing technique has never been tried; we invented it for this industry based upon the opportunity to bring ocean plastics to a product. We now need to refine this, but this could be a whole new construction that could take over the industry in coming times. That’s how Primeknit came to be, and now look at it today – I’m wearing the Yeezy Boost as we speak. That’s here to stay, and it’s a big part of our business; this could be the next. You can never predict the future, you can only help to craft it!
FOT: Final one – what’s the one change you’d want to make if you were CEO of the company?
EL: If I were CEO? I just want to win more!

REALLY WARMING UP!

I’ve written extensively about post-workout stretching, but not specifically on the importance of pre-workout stretching. Warming up is the key weapon in your anti-injury arsenal, as it maximises joint flexibility and blood flow to the muscles, all of which limits the chance of strain/pain which could put you out of action for some time! It gets you into the groove for the coming workout, massages the heart rate slowly upwards, and even contributes to the process of ‘recovery’ after your session. Click MORE to get one of my favourite warm-up routines, and see these pictures shot at the stunning Jardins Exotiques atop Eze Village…

I think that unconsciously, as humans, we stretch throughout the day. The first thing the body wants to do when awakening in bed is to stretch out properly, enjoy a massive yawn and prepare itself for the day ahead. I think the same goes for training; one needs to prepare the body for the workout ahead. In this day and age, we sit in one position for hours on end, more than ever before. So if you’re sat a desk for 10 hours straight, only breaking for tea and preferably water breaks, some muscles will naturally become tighter and others weaker. For example, the hip flexors will be in a mildly contracted state whilst seated, and after a while the hip flexor can tilt the pelvis forward, causing the spine to round, which leads to pack pain. It’s worth just stretching out your body for just a few minutes everyday – the pelvis, hip flexor, back, neck and shoulders to help your body stay conditioned, ready for another day of hardcore chair-sitting. So after a hard day of sitting the body NEEDS a stretch before a proper training session!

Getting to the gym may feel tough enough, so that all you want to do is ‘get on with it’, jump on a treadmill and dispatch your HIIT sprints or weight training. But I would argue a good 10 or 15 minutes pre stretch is a critical way to prepare your body for the work ahead – get your muscles and your nervous system fired up, get blood circulation going (blood, nutrients and oxygen to your muscles), and help you make the very most of your session.

Avoid Injury: Going in cold significantly increases your chances of sustaining an injury. You’ll want to lubricate your joints to be a well oiled machine, which will help you stay lithe and flexible.
Avoid static stretches: This will only lower you heart rate and body temperature. Static stretches have their place, but I prefer them for the post-workout warm down.
Opt for dynamic stretches instead: Meaning that you’re perpetually moving, holding each stretch for less than 5 seconds and moving about. Jogging on the spot is also encouraged.
How to?
In terms of stretches, I like to do big movements which get my whole body ready but which also focus in, more specifically, on the muscle group I’m about to train. Below are a couple I dispatched before my run in South of France. I’d suggest you do them in a circuit-style, 8-12 reps of each.
 
1) Hip flexors (as below image) – take a large step forwards (imagine your feet are on train tracks) then drop the back knee and keep your upper body firmly upright. You should feel this in the back leg/ hip area. In the same starting position, drop the back knee to the floor to intensify the stretch.
2) Wide splits (as below image) – the inside muscles of your thigh can be pretty tight so please ease into it and only go as far as feels right for you.
3) Standing side stretch (as below image) – if the wide splits are too much placing one leg behind you and one in front or as in this picture bending one leg will help ease you down into the split position.
4) Shoulder Stretch (as below image) – Raise your right arm to shoulder level and place it across you upper body.  With the left arm pull it across your chest.
5) Quad stretch (as below image) – Standing tall with your hips straight bend your right knee and grab the front of the shoe with your left arm. In a slow and controlled manner, pull your foot up behind you ensuring your hips don’t tilt backwards.

6) Tricep stretch (as below image) – Start by reaching your right arm over your head and gently push it backwards, with your left hand positioned on the front of your right elbow. 

7) Upper back stretch (as below image) – Standing tall extend both hands out in front of you and clasp your hands with thumbs pointing upwards. Round your shoulders and reach forward.
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I WAS WEARING:
Shorts – H&M Running Shorts
Top – H&M Sports Top (Similar Here)
Shoes – Nike Custom ID

RACING WITH TEAM SPEEDO !

Last weekend, I had the awesome opportunity to meet, interview, train and swim with four elite Team Speedo athletes; Michael Jamieson & James Guy (both pictured above, with me in the blue suit), plus Jazz Carlin and Siobhan O’Connor. It was part of a collaboration with Speedo to promote their #GetSpeedoFit campaign, which is all about inspiring people to swim more in pursuit of their full body workouts and healthy lifestyle; that’s something I fundamentally agree with, and I found the insights from these athletes to be absolutely fascinating. Click MORE to read my interviews along with a brief ‘Benefits of Swimming’, and to see some of our fun/goofy photos from the day at the London Olympic Aquatics Centre!

 

PART 1) BACKGROUND & BENEFITS:

You might have read some of my previous posts about swimming and its many benefits (a full body workout which improves circulation and lung capacity, can consume c. 500 calories per hour, offers natural resistance, is low impact on the joints, is relaxing for the mind and yields a fabulous endorphin release into the bloodstream!). I’ve found amongst my clients a common misperception that swimming isn’t an effective form of exercise, that it’s more for a relaxing paddle; I couldn’t disagree more. Now that summer is properly here, it’s typically the time I’ll swim more than usual – cooling off in the gym pool or splashing around in the holiday waves. If you want to get fit and stay fit for summer and beyond, this is a supreme form of exercise, whether you’re on holiday or at home; it’s incredibly tough to the uninitiated, but improving your swimming technique can make all the difference. When I was training for the Swimathon with Comic Relief, my coaches, a few tweaks here and there (and a lot of help from the BioFuse Power Paddles which are like little motors on your arms) helped me make massive progress. 

As per the above images, this session gave me the opportunity to warm up and train with the athletes, in the same way they do each day ahead of their own training sessions. My taskmasters were the following: Michael Jamieson (Olympic, World & Commonwealth breaststroke Silver medalist), Jazz Carlin (Commonwealth & European Championships Gold medalist), James Guy (Relay Gold and Commonwealth freestyle Bronze medalist), and Siobhan O’Connor (Gold 200m IM, Silver 200m freestyle, youngest swimmer on the London Olympic).

PART 2) THE INTERVIEWS

F.O.T. Which is your favorite piece of equipment for training and why?

Jazz: Probably fins, it’s always feels good to put them on – it balances your stroke out a bit. You can focus on little things then, it makes you forget about your legs! It strengthens your legs a lot, we do a lot of fast training as well; if you’re going faster than you normally do it makes it feel great then when you take them off.
Siobhan: I would say fins as well – I quite enjoy putting my fins on, for a bit of resistance work, it emphasis your under water technique. Then I would say for technical work with your freestyle, paddles are really useful, basically they’re a really big surface area so it makes you properly think about the placement of your arms. If you’re slightly obscure, your paddle comes off or you’re not able to complete a proper stroke. So paddles are great to correct and guide your technique.
James: For me, I’d say the snorkel because it’s great for head position and neck alignment. You can practice keeping your head down, and focusing on that long neck when you’re doing you freestyle stroke. And for me, your goggles as well make all the difference – they’re so comfy and don’t let any water in – that’s why I like them personally.
Michael: It’s got to be the fins. I think they really help with the volume of training we do, as they take the pressure off the upper body, and you consequently swim a little bit faster. I think, for me as well being a little bit older, I need the help with the equipment; it mixes it up a bit as well and makes it a wee bit more exciting. We use our full equipment bag each session so that it really varies the training up as well. We do 10 sessions a week, 5-6kilometers a session and we use every piece of equipment in the bag each session! We usually do sets and reps of anything from 25-400/500meter reps. depending on the type of the session – so for example if it’s a speed session then sets and reps will be a lot shorter so maybe 15-25 meters all out efforts and that’s where we can really bring in the equipment.  

F.O.T: Can you talk a bit about the focus and intensity required to compete at the top level in swimming?
Jazz: I do 10 pool sessions a week, and about 5 or 6 gym sessions a week on top of that – it really is a full-on week! We get Saturday afternoons and Sundays off, so it’s nice to switch off at the weekend, unless you have competitions. That’s a lot of training, so it’s nice to have other things aside from training to take your mind off it as well because it is very intense. We do a lot of hours and a lot of early mornings; ultimately when it come to the competition, you get to race against the best in the world – you can’t really get any feeling like it. It’s a pretty special feeling you get with the adrenaline of that race. That’s why I do all the hours of training!
Siobhan: Jazz and I train with the same trainer – we train together, so I try to do the same amount of sessions as Jazz. I feel like I do loads, and yet Jazz does even more still – it’s pretty intense. I really enjoy swimming and have always enjoyed it ever since I was little – I found the more I did, the more I improved and then when you get to sort of a top level in sports it’s the fine margins that count. You have to put in all the hard hours, and add to that the nutrition and really fine tuning technique and race times – everything like that and those little alterations make all the difference… It’s not just the hard work and training, it’s thinking about every single aspect.
Michael: I’ve done it for so long now it’s kind of second nature now. I’ve been professional for 9/10 years now. It’s a long time to be involved in a sport but I absolutely love it and everyday you’re trying to find a new area that you can make an improvement on – in the water or on land in the gym. We do so many different types of training as well, and everything we do has a purpose – the focus is to try and transfer those improvements into the water – improve your swim speed and to get you ready for your major competition.
F.O.T: What type of training would you do outside the pool?
Michael: My week outside the pool will consist of 3 strength sessions in the gym, doing some Olympic lifts and strength training like that. I’ve got two soft tissue massage sessions weekly, to keep as fresh as possible. I’ll have some physiotherapy sessions which are really specific and are targeting any imbalances or weaknesses you have in the water. Also one or two self-kick sessions as well just for a fitness aspect to try and keep the weight off and try to keep in good condition! I do little bits of Crossfit pre season – September, October each year, as we usually tend to vary the training up a little bit. The volume in the pool is pretty low at that point so we spend a bit more time on land doing some Crossfit exercises, and I love it! It’s something I would actually quite like to get into when I finish swimming so watch this space!

F.O.T: What does the average day look like in the run up to a big competition?
Michael: Just now is a good time actually because I’m about four weeks away from my major competition of the year. This past week has been my last hard week of full training before I start resting. I’m up at about 6:30 – that’s not too bad actually, on the poolside and we do circa 30 minutes of warming up and stretching exercises. Then we swim for two hours, have an hour physio after the swim session, about three of us rest between just to try and take on as much food and refuel as well as possible, and then in the afternoon it’s 90 minutes in the gym – strength based exercises and then two hours in the pool again. So it’s a pretty packed day! When that two-hour window in the morning and afternoon coincide with a real heavy week, I can do up to 8 km a session, and just now it’s down to about 5 / 5.5 km a session. Over the next 3-4weeks that will gradually decrease as we get ready for the biggest race of the year; I’ve got a month to go!

F.O.T: How strict is your nutrition?
Jazz: I enjoy eating healthy really, I like little smoothies and things like that – snacks – but I think you’re allowed a treat here and there – we’re doing a lot of training, so we have to eat a lot. With gym as well, you’re maintaining your muscle mass which is really important so you need enough to fuel your body for each session. Obviously your recovery is really important as well. We constantly have to think about what session you have coming up or what you’ve just done before, and think about the nutrition according to that.
F.O.T: What’s the average calorie consumption a day in order to keep you going?
James: I would say we burn 2000 calories per session, so I tend to consume about 6000 calories a day. You’re constantly snacking because you’re trying to get energy as quickly as you can throughout the day. You’re putting two session in per days so it takes a lot of effort – and it takes a lot out of you! You’re trying to gain as much carbohydrate and protein as you can, in order to recover well after the session, and in order to be ready for the next one! That’s a lot of food.
Jazz: I don’t think I eat quite that much personally, but I obviously still try and eat quit a lot. We have a nutritionist who goes through a plan with us and depending on what phase of training we’re going through, how much protein we should be having, what balance of carbohydrates, because soon we’ll be running in to competition where we’ll be taking everything down, so we’ll have to adjust the meals. It’s very cleverly thought out by someone else, not by me!
 
F.O.T: Do you know how many calories your body needs just to tick over? 
James: Not specifically, but my sessions are 6/7km of distance, you’re burning up loads and it’s pretty hard as well – so that’s as little as 15km or as much as 40km a day, and then you’ve got gym sessions as well… and then you’ve got cardio too – it’s a lot of work so you need to put in calories to replace every session so usually protein shakes are quite good as well for after sessions, between sleeps.
F.O.T: So sleeping is part of the daily training? 
James: That’s right, you totally have to focus on your sleep – train in the morning come back, breakfast, sleep 2-3 hours a day for recovery, and then lunch and get ready for training again. That’s just what I’m used to – it’s my daily routine now so it’s seems really normal to me.
Siobhan: It sounds like really good fun and that we’re really lazy, but we wake up really early in the morning and then if you go about regular activities, you wouldn’t be able to just turn up in the evening and deliver a good session. It’s just making sure that every time you can rest and recover, that you do so as best as you can. It is nice to get that recovery but it doesn’t allow for much else during the day!
F.O.T. Do you guys ever go swimming just for fun or a bit of relaxation?
James: Never!
Jazz: Not even on holiday?
James: Usually on holiday, I’ll try to avoid the water! If anyone says ‘James get in the pool’, I just say ‘No, you go in. I’ll just watch you’. I’m  in the water everyday, twice a day so I try to get away from it as much as I can on the weekend as well and just do some fishing or whatever. I’ve been by the pool my entire life so when I get a break I try and stay dry!
Jazz: When I was younger, my mum and dad couldn’t get me out of the water! I was literally always in the water – not necessarily swimming but jumping in or whatever and having fun and that was sort of where it was home to me. It was sort of natural. I wasn’t scared of it as a kid – I loved it! My mum actually can’t swim – she’s just not confident in the water, I think. I’ve got her to do the best she can but my dad used to take me when I was younger, right up until I sort of joined a local swimming club. So I’ve always loved to be in the water, but I think on the weekends I prefer spa pools!
Michael: It’s always work. I think just because of the amount of training we do there really isn’t that much time to swim recreationally anyway. I think we’re doing around 30-35 hours a week of training. Perhaps ten years ago when I was starting to really ramp up my training, I think I would’ve chosen to go swimming recreationally but now it’s just performance in mind and it’s purely for work!
F.O.T: With so many determined competitors out there, how do you get that edge to lift you ahead of the pack and give medal winning performances?
Jazz: Everyone’s obviously got a lot of motivation for Rio next year – that’s a huge drive for everyone within sport right now. Every athlete’s dream is to go to the Olympics and just be part of that. For me personally, I’m just trying to be the best I can possibly be. You can’t control what everyone else is doing. As long as I do everything right, and put myself in the best position, then I can’t really ask anymore of myself. You just have to stick to the right training and diet, work hard then you can’t really do anything more!
F.O.T: Are there ever any days where you think ‘I can’t be bothered today, I don’t want to go to train’… And if so what do you tell yourself to push through?
Siobhan: Yes! I think that’s the case for many swimmers, and it’s similar to what Jazz was saying – there’s that great feeling when you stand up on the block of a big race and think that you can draw upon everything; if you’ve done the very most you can, then you won’t have any regrets. However the race goes, whatever your result, you know you’ve done your best. I read something quite recently which said something along the lines of; ‘everyone has good days in sport, they’re great, and that’s what you do it for, that reward. But the reward is the easy part. The tough part and the part that defines you is when it gets tough; the bad days, and whether you’re able to push through them, think about the long term goal rather than on how you feel on that day. You just have to be really disciplined, and I think that comes up quite a lot of times, especially with swimming because it’s a really grueling sport. It’s one of those sports where I don’t think it has the recognition for how relentless and intense the training is. There are definitely days where everyone must go through that  feeling that you don’t want to get up, or you don’t want to get in the pool – when your body is just screaming. You just have to get in and do another killer session. I think that’s when people are separated; whether you can push through it or you decide not to. That makes every bit of difference.

PART 3) THE RACING!

Unsurprisingly, I didn’t win – even though I slipped off the line slightly earlier than the professionals. But with relentless practice, voracious and balanced diet, multiple gym sessions daily, and little time for much else, I might fare better against these perfectly-tuned semi-aquatic athletic machines! I’ll definitely try harder next time. Thanks to all 4 of them for their patient tuition, honest responses and good fun ?

POWER WALKING IN SANTORINI !

On my Active Escape to the breathtakingly beautiful Greek island of Santorini, I went on a serious 3-hour power walk from the town of Oia to Fira – a 3 hour uphill, downhill, rugged, mountainous, perilous and absolutely breathtaking path. This post, in collaboration with one of my favourite apparel brands (being a patriotic Swede) H&M, lists the many benefits of power walking set alongside the photos from my trek! Click MORE to see it all…

I’ve written extensively about the many benefits of HIIT training, but far less about it’s little sister, a.k.a. slow and steady aerobic power walking. I’m currently power walking first thing in the morning before breakfast 4 times a week. It can be done indoors on a treadmill, or outside whilst taking in the beautiful surroundings of nature. Personally, I aim for a gradient of 7% and speed 7km/h for 60 minutes, but you can vary the parameters as you see fit to challenge you accordingly. At times it can feel boring and repetitive, but an iPad loaded with TV series you might not otherwise get to to see makes light work of it…

Ultimately, why I think it’s a great form of exercise comes down to 9 factors: 1) the fat burn, 2) the relatively low-impact consequences on the body (compared to a harsh run), 3) the toning nature of the exaggerated arm movements, 4) the cumulative benefits to bone density, 5) better blood circulation 6) cholesterol improvements, 7) the exposure to some hard-to-find Vitamin D (i.e. outdoors!), 8) the energised post-walk feeling, and 9) a nicely segregated chunk of time to think about things!

There’s plenty of controversy regarding the ‘power walk’; in my experience it’s a great form of aerobic exercise which targets excess stubborn fat. If you can muster the drive to get up an hour earlier before breakfast, it’s ideal as your glycogen stores are generally depleted, which means fat will be your body’s major source of fuel, rather than carbohydrates. You can of course power walk at any time during the day, but my preference is very early. Check out my post HERE which demystifies the differences between Aerobic and Anaerobic exercise!

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I WAS WEARING:

Shorts: H&M similar HERE
Pink top: H&M similar HERE
Sports Bra: H&M HERE

SKINSPIRATION, PART 2…

It’s my firm belief that the best way to nourish the skin is from the inside out – through exercise, keeping hydrated, enjoying a good amount of sleep and eating plenty of organic and fresh produce in a well-balanced diet. You might remember I recently listed some of my favourite tips to get glowing skin HERE. I know myself that when I’ve been out partying for a few days, (a little alcohol, some late nights, limited sleep, perhaps too many sugary foods etc), I’ll be feeling and looking tired with circles under my eyes and the occasional break out! This post is the second and concluding part to my efforts to eat & live healthily, supported by the Scandinavian skincare company Imedeen, in order to improve the quality of my skin. Click MORE to see some of the data from my scans, and these photos we took at the stunning Grand Hotel du Cap Ferrat in France during a recent trip…

As part of an investigation into whether healthy eating combined with natural supplementation can improve my skin, I underwent an initial ‘derma-scan’ with the Scandinavian skincare brand Imedeen for a 90 day trial, where I took 2 tablets of ‘Derma One’ daily. Following the 3 month period, I underwent a ‘results’ scan to compare the original ‘before‘ picture of my epidermal & dermal layers, which helps to ascertain the skin’s progress…

The Derma One daily tablets contain a Marine Complex (protein strings with elements similar to those naturally occuring in the skin) as well as Vitamin C (to help protect cells from oxidative stress and support collagen formation) and Zinc (which helps the body with the maintenance and repair of normal skin cells). Below are the images of both snapshots in time, collected from the same patch of skin on my wrist – the first scan on the left-half, and the latest image on the right-half some 3 months later. The dark green patches are collagen clusterings, and whilst there’s a visibly increased concentration, the mechanised readings recognise a 78-print concentration of collagen now, vs a 56-print in my initial scan; a 39% increase of collagen in the dermis over a 3 month period. Aside from this quantitative increase, I’ve personally noticed an overall improvement in the quality of my skin – it’s less dry, more balanced, and therefore has been left feeling softer and more supple. Objective complete!

If perhaps you were thinking “what exactly is Collagen and what does it do?”: It’s the most abundant protein in the human body, thought to be the substance that holds it all together, and can be located in the skin, muscle, bone and tendon. It’s being used ever more in certain fields of medicine as well as if the body’s natural collagen breaks down, health problems can develop. It’s thought that around 30% of all our body’s proteins are in fact collagenous; it gives our skin that elasticity and strength, and is responsible for replacing our dead skin cells. In the middle strata of our skin (epidermis –> dermis –> subcutaneous) – collagen is the substance that helps to create a fibrous mesh, or network upon which new skin cells can grow. Our bodies naturally start to produce less of it after the age of about 40, and that can be affected by sun exposure, smoking, and eating too many sugary foods too, which is why all circumstances of lifestyle contribute to skin’s visible quality.

I hope this has been informative for you, as much as it was fascinating for me to undertake!

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I WAS WEARING:

PilyQ – Serena Dress from BeachCafe.Com

10 KEY BENEFITS OF REFLEXOLOGY!

I recently wrote a post on the multiple benefits of Sports Massage; it’s a topic about which I still receive regular emails, so I thought I’d extend the series into this post looking at reflexology – how it works, along with its many advantages. That’s because in training, we rely on our feet far more than we perhaps realise; for stability in stance, springing up / off, gaining traction, sprinting, climbing, propulsive kicking in the pool… yet for all their relentless use, they’re generally neglected and often in need of some serious TLC. Reflexology is a holistic, ancient Chinese practice, which like a sports massage isn’t a cosmetic skin-level treatment but instead aims to bring relief to a wide range of conditions (including stress, muscle tension, hormonal imbalances, back pain, poor circulation, toxin cleansing, digestive problems, menopause, sleep difficulties, and migraines). My personal experience has been of extreme relaxation and refreshment, which really helped to invigorate my workouts. Read my top 10 benefits of reflexology HERE, along with these pictures we shot with Havaianas on my recent active trip to Santorini …

How does Reflexology work?

It’s a complementary therapy that targets specific reflex points we all have on our feet (as well as lower legs, face, hands, and ears). By massaging and applying manipulative pressure on the feet, practitioners can stimulate the central nervous system in quite precise ways. Specific points on the feet are shown to correspond to functions carried out by other parts of the body, and the pressure applied to them sends signals to release tension to internal organs and/or specific muscles (there’s a great ‘foot map’ HERE, at the Association of Reflexologists online). Importantly, reflexologists never claim to ‘cure’, ‘treat’ or ‘prescribe’; it’s a holistic practice.

Reflexology is believed to release ‘trapped energy’ – a build up of emotional stress or feeling unwell, enabling energy to flow more freely through relaxation. Sounds perhaps a little more whimsical than deconstructing the mechanical science of a deadlift, but there is a science to this too and plenty of educational study which goes into the practice of this discipline. Also, the post-treatment stories from staunch cynics are enough to suggest there’s genuine value here.

Anyone can effectively call themselves a reflexologist, so as with most ‘treatments’ make sure you ask where the person has been trained as it makes all the difference. On my recent trip to Katikes, Santorini (Active Escape coming soon), I spent some relaxing time in the space.

Below is my take on the 10 key benefits of Reflexology:

1) Improved blood circulation – reflexology can stimulate oxygen and nutrient transmission to the organs as well as helping with waste removal. Tension can have a restrictive effect on blood flow which could lead to under-oxygenated muscles, and adverse effects such as the dreaded cramp! This treatment keeps the blood flowing and the tissue fresh!
2) Improved respiratory function – There’s been a swathe of research written to address the way that Reflexology can help those suffering from respiratory disorders. For the asthmatic, the discipline encourages calm, enabling the sufferer to reach the end of the episode more readily – certain reflexology techniques, relating to pressure points in the hand, can help to relax the diaphragm, stimulate our lungs and boost an immune response.
3) Improved endocrine flow – the strongest practicing reflexologists believe they’re able to detect if an endocrine reflex is under/overactive, and can manipulate the reflexes accordingly until such time as they feel a balance returning.
4) Improved immune activity – some people experience healing reactions to reflexology sessions, whereby they’ll have a runny nose for example (I didn’t, personally). It’s thought to be a manifestation of the ‘detoxifying’ process, which is why many recommend that you drink plenty of fluid before and after the session, in order to facilitate the flushing out.
5) Reduce stress – a session of reflexology, from personal experience, promotes relaxation. There’s something surprising about having the feet manipulated in a manner which counteracts the usual toughness they require; this sensation of relaxation is a great combatant to the accumulated stresses.

6) Improved pain relief – in 2010, Dr. Carol Samuel (then of the University of Portsmouth) discovered that following reflexology for pain relief, patients experienced  c.40% less pain, and could tolerate pain for 45% more time. That’s compelling.
7) Eases digestive problems – the likes of indigestion, heartburn, IBS etc are thought to be addressed by acupressure. Certain pressure points around the body are said to help in opening up the digestive channel and in so doing, calm the system.
8) Fatigue – many of us wake up drained of energy, stumbling zombie-like into our daily churn. Direct acupressure on the adrenal, thyroid and kidney points are said to help counteract the fatiguing effects of cortisol and adrenaline, which pervade the troubles of a difficult day.
9) Muscle tension – many of us are sat at desks in one position for too long, we lift heavy objects with poor form, we suffer from emotional bouts… all of which lead to stress and thus muscle tension which congests pathways linking muscles to the rest of the body and only goes to build stress further, along with possible knotted pain. A session of reflexology can help to stimulate the nerve-endings in your feet to release this tension, and in so doing, to render the muscles relaxed.
10) Detoxifying – cleansing the lymphatic, urinary or intestinal systems. Reflexology can counteract the effects of bloating and lethargy, releasing blockage and flushing toxins / waste. The result is a natural balance.

A huge thanks to Havaianas who generously supplied my well-treated feet with a selection of wonderful products, ranging from deliciously summer pale-canary espadrilles, to a fun snoopy-themed pair, and even a show-stopping Swarovski-embellished version of their iconic white flip-flop. All photos were shot on location at the exquisite Katikies Hotel in Santorini, which will be the subject of an upcoming post! Stay tuned x