Category: FITNESS

SO YOU WANT TO BE A PT ?

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

WHY IS THERE SO MUCH INTEREST IN THE PROFESSION NOW?

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

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

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

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

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

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

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

2) SO WHY TO DO IT?

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

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

3) ITS A PROPER PEOPLE JOB

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

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

4) A BIG HOLIDAY ???

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

5) EVENTUALLY, IN TIME…

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

6) THE AMAZING PART!

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

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

FINAL PIECE OF ADVICE:

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

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

THE RAW POWER OF 3 !!!

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

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

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

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

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

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

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

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

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

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

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

I’VE SEEN THE FUTURE!

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

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

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

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

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

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

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

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

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

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

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

CRUISE CONTROL – ACTIVE!

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

NEW YEAR’s GOAL; TREATS ALONG THE WAY…

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

PURSUE THE UNEXPECTED

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

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

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

WHAT ABOUT FITNESS?

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

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

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

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

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

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

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

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

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

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

SLEEP YOURSELF STRONGER!

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

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

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

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

1) “WHY SHOULD I ???”

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

2) MY “SLEEP TIGHT” ETHOS…

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

3) “…AND WHAT IF I DON’T ???”

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

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

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

GYMBOX ‘GIVE IT A SPIN’ CLASS WITH METHOD!

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

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

1) THE CLASS:

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

2) METHOD:

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

3) THE COMPETITION!!! 

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

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

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

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

5 POST-RUN STRETCHES!

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

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

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

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

 

Stretches

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

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

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

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

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

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

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

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

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

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

 

Conclusion

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

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I WAS WEARING:

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

MEDITATION – THE BOOST ON-THE-GO!

Life is stressful but I’ve long believed it’s possible to steal back a little bit of balanced calm, and often at some of the most unexpected times throughout the day. There are several ways to give oneself a physical and mental healthy nudge to keep going… one of my favorites is meditation. Everyone’s daily pressures differ, and mine come in the form of juggling personal training clients, meetings pertaining to this blog, and a few other projects I have on the go. For me, seeking a moment of tranquility to escape the relentless chaos is best served through a moment of meditation on the go; I even practice on the tube between stations, because there’s no bad place for it. Read the full post to see some of my top reasons for taking some time to include this discipline in your day too.

This post is in partnership with Naked Juice, who I’ve been working with around their Pressed range which incorporates some of my favorite fruit & vegetable ingredients, cold-pressed and blended together; the Bright Greens elixir packs in apple, cucumber, spinach, lettuce, courgette, celery, and wheatgrass. It’s slightly sweet and seriously refreshing. I like to drink small sips throughout the day when I feel I need a bit of a boost.*  Whilst I like to cold press my own juices every now and again, the time constraints of a busy life don’t always permit that; Naked to the rescue with something that’s credibly green! They’ve asked me to talk about a how I get a boost on-the-go, so I’ve chosen meditation as it’s a subject that’s quite important to me, and I find has helped me to bring focus to both my professional and personal life in London.

SOME KEY BENEFITS OF MEDITATION:

1) “HOW IT MAKES MY BODY FEEL”:

The process of deep relaxation makes a serious difference to me; I feel my heart rate slow, my breathing deepen, my muscles relax, and I generally sense a lower ingress of ‘stress’… to name but a few. With regular practice, I believe this makes me feel stronger emotionally, it gives me higher energy levels and ultimately leaves me with a stronger body.

2) “HOW IT MAKES MY MIND FEEL”:

By entering the relaxed state on a regular basis, I sense that my brain becomes more accustomed to producing gentle signals, and is less likely to deliver me a ‘fight-or-flight’ response during tough times. By muting those negative sensations, there are secondary effects which make me feel that with meditation, I’m basically relaxing away my stress! It’s a more calm, serene state of mind, which may not last all day, but even entering that tranquil zone for a little while can make all the difference to the cadence of a day’s emotions for me.

3) THE LESS DEMONSTRABLE…

For me, some of the greatest benefits of meditation are hard to define but are related to a better understanding of one’s self, a certain tranquility and awareness level that’s proven elusive before, and a generally improved enjoyment of life. Some take away a spiritual comfort, and indeed meditation forms a considerable part of the wonderfully enlightened Buddhist religion, where taking control of one’s state of mind (‘mindfulness’) is considered to be core.

I hope this helps to highlight just a few of the multiple advantages of this tranquil practice to everybody’s daily process. There is simply no bad place for it!

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This post is a sponsored collaboration with the Naked Juice. For more about why I take on such projects, please see my DISCLOSURE page. Thank you. 

*contains vitamin C which contributes towards the reduction of tiredness and fatigue

INTERVIEW WITH TOP BRITISH HEPTATHLETE!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

QUICKFIRE:

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

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

TRAINING WITH SKI TEAM SWEDEN!

Just a few weeks back, I had the epic behind-the-scenes experience of training alongside some world-class, hardcore athletes; it was an honor to be invited to the pre-season launch session with my home country’s championship Ski Team. This event has only ever taken place behind closed doors in the past, so I bring you this post with enormous excitement! On the day, I was asked to talk a little about social media and share my findings on what has worked and not worked when writing this blog; it was also a chance for me to get to know this inspirational family of athletes and coaches, see how they work together as a team, to meet the coaches and to participate in a totally punishing kick-off workout! Click MORE to see what we got up to during the games!

THE BACKGROUND:

The ‘Alpine Games’, as they’re referred to, are something of a re-launch following the athletes’ summer breaks, and consist of three intense days of physical, mental and communicative, team-building challenges, as well as some classroom-based sessions which focussed on the importance of Anti-doping, teamwork exercises, business and social media awareness etc.

The athletes were grouped in small teams of similar age and ability, where they compete to win as a group but also to fight for the honor to become the ‘Mr. & Ms. Alpine Games’. This year, the mighty Maria Pietilä Holmner won Ms. for the second consecutive year. Alpine Games newcomer Jesper Brändholm was crowned Mr. Alpine Games in the individual competitions.

THE DESTINATION: Åre Ski Resort

The kick off took place in Åre, perhaps the most famous Swedish ski destination which every year attracts 500,000 visitors from all over the world. It’ll host the international World Cup in February 2019 where the best ski racers in the world will battle it out for ultimate glory in Slalom, Giant Slalom, Super G, Downhill, Team and Alpine combined. It’s also where Ski Team Sweden Alpine are headquartered in their newly built facility. The resort offers long sweeping vertical runs, plenty of off-piste, beautiful scenery and despite being some 200 miles south of the Arctic Circle, some spectacular views of the Northern Lights when it’s in-season!

THE TRAINING! 

One thing struck me above all else; there’s absolutely NO body uniformity in this sport… Unlike many other competitive sports, the ski athlete does not conform to one particular body type.

What do I mean? Take, for instance, a long distance or endurance runner who operates mostly in an aerobic arena which requires a good amount of stamina. This long-distance runner has more slow-twitch, ‘Type 1’ muscle fibers, which have a slower contraction speed but a higher aerobic capacity and resistance to fatigue. The body type would be described as ‘ectomorphic’ (https://en.wikipedia.org/wiki/Somatotype_and_constitutional_psychology) and this body type is way better equipped for this particular sport.

Conversely, a sprinter’s muscles have more fast-twitch fibers, and they’re also bigger and denser. The larger the muscle, the more force it can produce; this body type is typically defined as ‘mesomorphic’. Therefore, a mesomorphic long-distance runner would have to haul the extra weight around, whilst it’s using up energy which can mean early fatigue. So these sorts of athletes bodies are naturally suited to purpose.

Now, in the back in Ski arena up in Åre, upon observing the athletes, there were all types of bodies, across both of the genders; wiry, muscular, tall and short, some frames better suited to the speed disciplines, others more agile in the technical disciplines. What was even more fascinating to me was that in the individual challenges the results differed hugely. Whilst on the snow, an athlete may reign supreme in ski technique, they might lack shoulder strength on ‘ground training’ (for example), and vice versa, so being in perfect shape can still be trumped by supple flexibility and ‘feel’ to correct and adjust oneself on the snow and snatch the win. These ‘Alpine Games’ are partly designed to showcase every single athlete’s strengths and weaknesses to themselves, but also to each other, and the coaches know that a well-rounded performance across all disciplines will show the skier to be well positioned for the season ahead. It’s awesome to see!

WHAT WERE THE CHALLENGES?

PULLUPS SUSPENDED FROM THE RINGS

WHY? Pull-ups are one of my all-time favorite exercises! A devastating upper-body compound movement which works a number of larger muscle groups at the same time (back, shoulders, & arms)!

HOW?
1. Here, the goal was to start in a hanging position with hands facing forward. However, you could start with hands facing inwards or facing towards you. As you slowly pull yourself up your hands will naturally rotate inwards to save your shoulder joints. At the end position, they will be facing inwards.

  1. As you slowly start pulling yourself upwards to the end position which is where your chest almost touches the rings. Your chin is then above the rings.
  2. Often, you’ll hear people say, ‘chest up’ or ‘open up your chest’. It’s easy to hunch your shoulders in this position, so focus instead on bringing your shoulders down and back, and lead with your chest as you pull yourself up.
  3. Also, avoid arching or swinging your legs back and forth or side to side. It’s better to perform this exercise slowly and in a controlled manner as opposed to ‘jumping up’ relying on momentum, with technique suffering as a result.
  4. Finally, slowly lower yourself to the initial starting position, and repeat to failure. Some team members such as Dan-Axel Grahn were easily powering out 50+ of these!

HANGING LEG RAISES

WHY? The hanging leg raise is great for a number of reasons and it’s ideal for building core strength, fast. If you’re new to these, aim to hang from a bar, curl your hips and knees up to your chest and as you get stronger progress to the full leg raises. It’s a wonderful and fun exercise to work the abdominals. It requires core strength, endurance, flexibility, and a solid, strong grip.

HOW?

  1. Depending on the height of the rings (you should be able to adjust them or alternatively place a chair below so you can comfortable get into position) avoid having to jump up and swing all over the place. Another option is of course to use a bar.
  2. Ensure to keep your shoulders pulled down, ‘away from your ears’. This helps improve your posture and helps protect your shoulders from potential injuries.
  3. When you lift your legs, the movement should occur at your hips—not in your lower back.
  4. Try to control the legs as you slowly bring them back down, this requires more core work as opposed to allowing gravity to do all the work for you.
  5. Try to create tension in your arms, your core and you whole body. Try not to just hang, but create tension. This way, you’re engaging all of your major muscles in your body, which will help stabilize your spine and will make it easier to raise your legs to your chest.
  6. Take a deep breath in and when your legs as high as they can go, exhale through. Try taking deep belly breaths to avoid your chest, ribs to rise. This causes the abs to contract and makes you brace the core. Keeping the abs contracted means you don’t just use momentum to get your legs up, but also pressures the abdominals, and causes you to tear more fibres, which in turn leads to greater rebuild.
  7. Inhale when you lower your legs.

PUSH UPS WITH A PALM RAISE AT THE BOTTOM

WHY? These pretty much target every muscle in your entire body – they’re great for chest, arms, core and much more. The press-up can be varied depending on the positioning of the arms/hands and rendered easier/harder accordingly. For the endurance test, the requirement was that you had to start in a position where your chest was comfortably flat, resting on the ground, with hands off the floor.

HOW?

  1. Start by lying on the floor face down and place your hands about a shoulder-width apart whilst pressing your torso up at arm’s length, on tiptoes. Basically, get into a high plank position.
  2. Then slowly lower yourself down until your chest touches the floor. Ensure your hands come off the ground. Then start over.
  3. Press your upper body back up to the starting position.
  4. Repeat to annihilated exhaustion. Again, Max Gordon Sundquist powered out >50.

   

THE SINGLE LEG REACH-AND-TOUCH !!!

WHY?
Balancing on a single leg helps you to isolate and render stronger individual muscles, and to make your reaction time better.  When the balance is impaired, muscles work less effectively and struggle to deliver proprioception information (which tells you about where you are in space) to your brain. The exercise strengthens the glutes, hamstrings, and core while enhancing the balance of the stable leg.

HOW:

  1. Standing on a measuring tape, slowly and in a controlled manner, start by bending the leg on which you are standing, whilst simultaneously moving the other leg behind you (similar to a single leg deadlift position)
  2. Reach down as far along the measuring tape as you can – all along ensuring your airborne foot and none of your other body parts touch the ground.
  3. Slowly, and in a controlled manner, return to standing, and repeat on the other side. Repeat this pair a further 4 times, just to get clear measurements!

STATIC LAUNCHING JUMPS

WHY?:

This is test mainly used to measure an athlete’s explosive lower-body power and is a used by coaches to measure the power in the lower body.

HOW?: For this, you’ll need some way of measuring your results… The pros used a light-gate to evaluate the time between takeoff and landing, but you could use your phone, starting the timer when you launch and stopping it the moment you touch down.

  1. Start by bending the knees and using your arms to propel you upwards into the air.
  2. The aim is not just to jump as high as possible (with knees and legs totally straight) but also to attempt to land in the same spot as you took off – as jumping forwards, backward or sideways could affect the test results.
  3. You’re allowed three jumps so that performance averages can be calculated.
  4. Squat Jumps are a fantastic way to build explosive power to grow your capacity for this measurement!

See our below image of Gustav Lundback reaching some heady heights with his jumping efforts – he seemed to hang in the air for minutes!

THE HANGING N-SIT !!!

Powering out an N-sit hold on the rings – one of many drills they put me through. This is a deceptively brutal exercise which requires serious all- round strength, including core strength, strong triceps, shoulder strength, as well as the smaller stabilizers. The benefits include defined triceps, chiseled abs, shoulder health as well as functional core strength.

How to?
1) If you don’t have rings try the dip bars.

2) Here, we started off squatting on the box below. That way you can carefully get into position, find the technique & the comfortably & securely get into position. It eliminates having to jump & quickly try to correct your technique.
3) Position yourself between the rings, set shoulder-width apart. Using a firm, neutral grip, push your body off the ground, locking your elbows as if you’re at the top of a dip exercise. Make sure to keep your shoulders down as you bend your knees, & hold up your thighs, hold your legs together, forming a N sit.
4) How long can you hold it for? I want to say that 2.5 minutes was the record on the day; but I erased this one from my memory!

Other more specialist challenges were:

THE CONCLUSIONS

I interviewed a host of fascinating athletes and coaches during my time with the team and look forward to bringing you those posts in the near future, so that you can glean some insight into the focused and dedicated lives of these passionate, world-class competitors!

My time being around them, and seeing how they will each other on, how they share their energy as a collective force to help each team member pull out just a little more performance; that was unbelievably warming and hugely motivating. I return to London having taken something of that team’s drive back with me, and will attack my training with renewed vigour, and I greatly look forward to following their progress during the 2017-18 season! For the record, I will be proudly wearing my official Ski Team Sweden gilet, which the team kindly presented as a gift to me!

For anyone considering visiting Åre, check out SkiStar for lodging, accommodation, ski pass and other information, https://www.skistar.com/en/Are/