SOME THOUGHTS ON LONDON’S BEST…

I was recently interviewed by the fabulous London lifestyle magazine, Indigo Memoirs about a wide range of fitness-related matters, from my key workouts to my favourite gyms in and around London. It’s a focussed little interview, but I thought it might be a bit of help for anyone feeling overwhelmed by the sprawling choice of fitness systems, and for Londoners who may be looking for new and exciting fitness spots in London! (Fear not, non-Londoners, more Italian tales coming soon…). Click MORE to get my top insights into London’s fitness landscape

1. What is the best work out in London- a must try for anyone savvy to experience the fitness lifestyle scene in London?
– Barry’s Bootcamp, originally an American franchise, is a relatively recent additional to London’s fitness scene, and for my money, is exceptional. The classes combine bouts of high intensity interval training on a very high-end treadmill, with strength training on the floor. Jumping between the two (strength and HIIT) is gruelling, metabolism-raising, and ensures that you leave the class soaking wet. Afterwards there’s a really social little ‘fuel bar’ where you can mingle and take in some tasty protein concoctions whilst recovering.
– TriYoga is an oldie but very much a goodie, to my mind! It’s located in Primrose Hill, and is for the relaxed, trendy folk of North West London. After any manner of yoga class (expertly taught) you can unwind in their restaurant over an organic healthy salad or grab a juice and power walk to the top of Primrose hill to enjoy the beautiful views of London.
– Also, the BMF classes (British Military Fitness) located on Hampstead Heath or indeed any of the Royal Parks in London, are a wonderful way to meet people and discover different parts of the city, whilst toasting calories and toning up!
 
2. Which place in London provides the nicest environment for people to work out in?
To me, a ‘nice workout environment’ should be ultra clean, modern, have choice, space and availability, as well as ‘top Spa’-like facilities. The rest is detail.
– Equinox would be one of these for me; it’s another American franchise and a recent addition To London as well. Situated on high street Kensington, it’s gorgeous inside, is very well invested such that it has all the latest equipment, and perhaps best of all, is utterly flooded with natural daylight, which is surely unique amongst London gyms.
– KX is one of the most aspirational, upmarket places to work out, ‘darling’. It’s also fabulously spa-like and exceptionally glamourous. The prices are unjustifiably exorbitant, which ensures an elite clientele; a clientele who demand the best of everything, whatever they do. KX delivers exactly this.
 
3. What do you think is the most social fitness place in London – where Londoners can meet other Londoners and get motivated to live, train and eat better?
– BMF is outdoorsy and super social, as well as being located all around London.
– CrossFit hasn’t been in the UK for that long but people seem to either liove it or hate it.
– Then there’s Barry’s, Barrecore, Heartcore, Pilates, Yogalates, etc etc.
– The bottom line is that there are any number of systems in London’s sprawling fitness landscape, all of which profess their own unique social vibe, none of which have proven exclusive and unwelcoming in my experience (and I’ve tried pretty much all of them in the course of blogging!).
– The real place for motivation in London is your palm; Instagram has it all!
 
4. If there is one word that defines fitness in 2014- which word would it be? 
It’s difficult to concentrate an entire ethos into a single word, but my best attempt for 2014 would be ATHLETIC. London (and indeed the world outside) is becoming ever more health-conscious, through better education and more inspiration (think Olympics, Commonwealth Games etc). People are inspired by athletes, and want to be athletically fit themselves. Gone are the days of just wanting to be thin; in 2014, memes such as ‘Strong is the new skinny’ are total cliches, which is testament to how well-understood that sentiment is, and how ‘lifting weights’ is shedding the ‘bodybuilder’ stigma. Also, fitness and fashion continue to converge, and people want to buy into the healthy fitness world all the time!
 
5. Where should people go for a pre workout and re fuel post healthy snack workout in London?
You can never go wrong with a heathy home cooked meal including ‘good’ fats, lean protein, complex carbs etc after a workout. I recently visited Marylebones “Roots and Bulbs” and ennjoyed a delicious raw juice and protein shake! Whole foods is a little (well, not so little) paradise for the health conscious too!
 
6. What are the Fitness fads in London people should avoid?
I’d say any fad-diets, beware!! They all have one thing in common; they will always be unsustainable and give unrealistic goals. FitnessOnToast.com focusses on pursuing long term, sustainable healthy lifestyle choices which should stand us all in better stead through our existence.
 
7. What recent healthy lifestyle innovations do you think will make London a better place?
The Olympic Park of course is a fantastic venue. Furthermore, Councils are increasingly constructing more outdoor gyms within their park space, which is fabulously convenient.
Cycle routes are being extended to encourage more cycling and to make London a safer place to ride, and obviously the advent of the ‘Boris Bike‘ was a big boost to this too!
 
8. Apart from your blog, where else can people get the best source of fitness inspiration in London?
It’s pretty hard to avoid really. There are gym chains on every corner, pictures of beautiful people on every billboard, phones in every pocket preloaded with ‘fitspo’ software like Twitter, Instagram, Pinterest etc… These days, you have to try pretty hard to switch off from all fitness inspiration in London
 
9. Pick one life-changing moment or situation in your life that has made you more driven, determined and pro-active about your attitude to food, fitness and life.
My journey has not been a drastic one. Growing up Southern Swedish countryside, we had our own vegetable garden. I would plant my own potatoes, watch them grow and finally pull them out of the ground to see them land on my plate. I also used to ride horses and participate in literally any sport I came across. It was only when I went to university where I drank too much alcohol, ate poor food, and sacrificed sleep that I saw my body and mind deteriorate. I gained weight, felt lethargic and was uninspired; that’s when it dawned on me how much I valued a balanced, active life. I still favour organic foods and love to be active. Health is a lifestyle and itcan be an easy and enjoyable one. FitnessOnToast is literally devoted to precisely that.
 
10. What is your opinion on global fitness fashion brands like Lululemon and Sweaty Betty getting directly involved with fitness experiences?
I’ve worked with both Sweaty Betty and LuluLemon in the course of blogging. I love that they make the practise of yoga freely available to their communities, and are willing to put their clothes to the ultimate tests right in their shop-space. It’s to be encouraged in my view, because incrementally, it just gets people more involved in an active, healthy lifestyle. Not enough brands follow that route, to my mind.
 
11. Which fitness product can’t you live without
An exceptional pair of trainers! Catering to your unique feet isn’t a luxury reserved for athletes; it’s an obligation which will see your skeleton well into old age. I suggest everyone undergo a scientific run assessment (I recently visited Asics on Oxford Street for mine – see my blog post entitled ‘Run Smarter‘)! Wearing the right shoes is often tragically underestimated, and these days, the shoes all look so wonderfully appealing too
 
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THE BENEFITS OF MEDITATION !!!

This post focuses on my 5 key benefits of meditation. I don’t practise it with the mechanical regularity I’d like, but when the opportunity arises (like on this private little outcrop high atop the Caesar Augustus in Capri), it’s a joyous delight. Some may read this and instantly think ‘oh, that meditation spiritual malarkey, it’s not for me…‘ but you’d be depriving yourself of some exceptional medically proven benefits! Read on for MORE, and to discover my latest fabulous fitness fashion ensemble from the wonderfully-affordable Onzie, straight out of care-free California!

WHY TO MEDITATE?
Things are stressful! With meditation, I used to think the target was to arrive at a stage whereby you feel as though you’ve pressed the ‘off button’ and have discovered a cloud-like existence where thoughts evaporate into the ether… That may be some people’s experience of meditation, but not for me. I have however, become more aware of my thoughts and how they drift, as I relax into the meditative state. Being aware of your thoughts is the foundation of successful Cognitive Therapy and it’s impossible to restructure thoughts if you haven’t first developed the ability to identify them.

Unlike strength training or running, you can’t psyche yourself up to say ‘come on, a bit further, one more rep, you can do it‘; with meditation one must go completely the other way, and rather than mustering everything, it relies on relinquishing everything. To do this optimally takes significant practise, but for the busy London office worker, even a 10-minute break may feel more pressurised and stressful than it should. So give it time (no pun intended) start off small and work yourself up towards more significant bouts of meditation. It has long since bought more calm and mindfulness to my days, and hopefully can do the same for you too!

MY ‘TOP 5 BENEFITS’: 

1) Physiological Impacts:
The process of deep relaxation promotes a host of beneficial chemical and neural processes in the body, including a slower heart rate, a shallower respiratory rate, reduced blood lactate, less muscular tension, more efficient gas exchange in the lungs, lower cortisol and adrenal levels… to name but a few. With regular practise, this can all contribute to a stouter immune system, higher energy levels, and a stronger body.

2) Lower blood pressure:
In Britain, where 5% of the population is living with Coronary Heart Disease (and 10% of those will sadly lose the battle each year), every little helps when it comes to managing the causes. Harvard Medical School has published countless articles citing meditation as an excellent way to help reduce blood pressure, and it is the British Heart Foundation themselves who remind us that ‘over a quarter of adults in the UK have high blood pressure and half of them are not receiving treatment for the condition’. Meditation certainly shouldn’t increase the chances of an adverse outcome.

3) Mental Benefits:
By entering the relaxed state on a regular basis, the brain becomes accustomed to producing more of the neurotransmitter ‘serotonin’ and stimulating less ‘fight-or-flight’ cortisol, the latter of which has been shown to impair cognitive performance, suppress thyroid function, trigger blood sugar imbalances, reduce bone density, trigger higher blood pressure, lower immune levels and inflammatory responses in the body, slow wound healing and even increase abdominal fat retention! With meditation, you’re basically relaxing away your stress!

4) Immune System Boost:
In 2003, the American Psychosomatic Society published research by R. J. Davidson PhD which scientifically investigated the immune benefits of meditation for the first time. That research credibly demonstrated that those who meditated for the 8 week period after their influenza vaccine showed a material outperformance of those control subjects who did not, both from an antibody-production and neural-activity perspective. You can read the paper HERE (though be warned, it gets pretty technical!). Similarly, Dr Herbert Benson, associate professor of medicine at Harvard Medical School, notes in his research that “After two months, their bodies began to change: the genes that help fight inflammation, kill diseased cells and protect the body from cancer all began to switch on”

5) 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.

 

HOW TO MEDITATE:

That’s not for me to instruct upon, and it can be quite a personally-coloured experience. So I’ll turn you over to my favourite meditation resource!

WEARING:

A big thanks to ACTIVE in STYLE for the gorgeous outfit! They helped draw my attention to Onzie, whos worry-free and fun-looking yoga clothing just felt so free and liberating for exactly the purpose of this post. The colours blended in beautifully with the environs of the breathtaking Caesar Augustus‘s winding paths along the cliff edge, where all the photos were shot. Ahhh.

Pants: MAJESTIC LONG LEGGING by Onzie
Top (similar here): ELASTIC BACK TANK by Onzie

ACTIVE ESCAPE – CAESAR AUGUSTUS !!!

You might have spied that my two previous posts were photographed at the jewel in Capri’s majestic crown, the Hotel Caesar Augustus. Following on from the Active Escape piece I wrote about Positano, I felt that this dream-of-a-destination deserved its own round-up, since it represents the perfect embodiment of a ‘healthy getaway’, and has a very distinct feel from the fantastic Il San Pietro; this is an island hotel, a tranquil haven of an escape, a retreat, a sanctuary, and altogether exceptional. Read MORE for my thoughts on how you can stay active and explore this magical place at the same time, along with a collection of lovely photos ?

Following the established format, this post will be split into 4 sections, comprising 1) the fitness activities, 2) the facilities/highlights, 3) the nutrition and 4) the service.

1) THE FITNESS ACTIVITIES
– Swim – the only infinity pool on the island, with one of the most restorative views you’ll find in the country! 27m of two-tiered pool located 400m above sea level, right by the cliff edge, and glistening with a topaz blue that echoes the sea and sky beyond it,. My photos don’t quite do it justice, nor could they ever; it is a masterpiece!

– Mountain Hikes: ‘Monte Solaro’ is is just a stone’s throw from the hotel, is eminently hikeable, and its peak stands about 600m above the sea, giving some impossibly breathtaking views of the Gulf of Naples. For the lazy, there’s a picturesque chairlift up to the top too, but that’s not really in the spirit of an active escape! When you get there, the summit is adorned with a matching statue of Emperor Augustus (who first landed on Capri millennia ago) to complement the hotel’s own statue of its titular patron (photo courtesy of Capri Tourism Office).

– Gym – spectacularly located on the hillside, overlooking the gardens and ocean, the gym is modestly sized, but well equipped with current-generation Technogym machines and dumbbells, but most importantly, is outdoors. There’s a rare pleasure to working out in what feels like a private gym, the gentle ocean breeze providing natural cooling, faced with a stunning view of the Gulf of Naples and Vesuvius!

– Beach – being 300m above the sea, there are no immediately accessible beaches, but a 10 minute shuttle ride down to the port in the Hotel’s gratis shuttle service will see you arrive at one of the island’s sand traps! The tourism office has the best hints, HERE!

– Island walks – there are some phenomenally pretty routes through the main town of Capri. There is a funicular up from the port to the top of the main square, but I walked the gorgeous, winding road of Via Marina Grande Piazetta. Thereafter the Bond Street of Capri is located along Via Le Botteghe and Via Camerelle, which apart from being quite an aspirational little wander, is also stunningly bedecked with bougainvillea, everywhere! A little further along is the route to the gorgeous Augustus Gardens in Via Krupp, with a mesmerising view over the Faraglioni (Capri’s more glamorous answer to our Old Harry Rocks!)

– The Phoenician Steps – The hotel lies within meters of a natural stair master, known as the Phoenician Steps: 900 steps carved out of the rocks by the Ancient Greeks and which, until the early 20th century, were the only way to reach Anacapri from Marina Grande. A testing descent allows you to enjoy the stunning views, after which you cool off at the Bagni di Tiberio beach, and swim amongst the ruins of Emperor Tiberius’ villa!

2) THE FACILITIES / HIGHLIGHTS
– Spa – located in the ‘Wellness’ zone, the Maison Orlane spa lays on world class treatments, and there’s a pretty unique steam bath attached too! The Wellness zone also houses the gym, as featured above.

– The dramatic Infinity Pool, as mentioned in section 1.
– Panoramic Terrace – a stunning and vast centrepiece, which seems to span 270 degrees (super-panoramic!), where they host live concerts through the season.

– Weekend Yoga – Every weekend, the hotel’s gorgeous gardens provide the inspirational venue for a series of Yoga lessons designed to help their guests control their breathing and channel energy. The lessons cost nothing, but prove valuably invigorating.
– Private cove – I chose to meditate here by virtue of the stunning view from a little hideaway nestled into the mountain, but you can also book it for a private little dinner with a custom, healthy menu!

– Restaurant La Terrazza di Lucullo was reviewed in my previous post HERE and stacks up according to Conde Nast Traveller as one of the top 5 island restaurants in the world!

3) THE NUTRITION
– The Kitchen Garden, so called for its affinity between the Chefs and the produce, also featured in my previous post. Below are some of the pictures of their wonderful ingredients, before they hit the plate.

4) THE SERVICE / ROOMS
Almost uniquely, the Caesar Augustus blends the reassurance of a big-hotel group’s ‘ever-present service’, with the charming intrigue of a small family-run hotel; that is an incredibly rare combination. The staff are full of charisma, but always stay on the professional side of charismatic. The rooms are simultaneously modern and classic, with local natural toiletries, Caprese linen sheets and a generous minibar policy that allows you to stay very well hydrated at all times. In other words, you’re fabulously looked after amongst incredibly comfortable hospitality. But it is their stunning balcony views that redefine any understanding of tranquility. A fresh healthy breakfast, taken early, overlooking the Sorrentine Peninsula as the sun emerges to full glory, gulls soaring in the gentle thermals… that is an inexpressible experience! The photos below try to capture the variety and scale of the views (along with some of the hotel’s personal touches), but it’s so hard to convey! After you visit, you’ll get it

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JUST 3 DAYS LEFT TO VOTE !!!

Just a quick post today: I was recently nominated for the Cosmopolitan Blog Awards and voting closes on 29th August – in just 3 days time! I’m up against some excellent and quite inspiring bloggers which means it’ll be a super close race! Every single vote counts at this stage: I’d really appreciate it if you could spare 2 minutes to vote for FitnessOnToast HERE:

http://www.cosmopolitan.co.uk/entertainment/news/a27807/cosmo-blog-awards-2014-shortlist/

The ‘Lifestyle Blog’ category in which I’m nominated is step 6 of 15, and you do have to vote all the way through to the 15th step to click the required ‘SUBMIT’ button – but don’t worry, it’s quick and you get to browse a treasure chest of fabulous blogs for your ‘favourites’ folder ?

As ever, I really do appreciate your support, as well as every like and every comment. Thank you

MY TOP 5 REASONS TO SQUAT !!!

 

This post is all about the benefits of one of the most fundamental and primal moves our skeletons are capable of performing; the humble, time-honoured squat. Few exercises compare for their ability to employ so many muscles simultaneously, and few yield such a wealth of physiological benefits. This post details my top 5 reasons to squat! Click MORE to read on…

In my previous post (Find your Legs, here) I discuss the many benefits of training legs in general. In this post, I focus down a little bit, to discuss my top 5 benefits of squatting. It’s a totally gravity-defying, glute-targeting hero exercise, which, aside from delivering aesthetic results, simulate a functional movement which will help with everyday motions well into old age… as well as developing overall fitness, strength and performance. A full-depth squat is a sign of good mobility and strength, and whether or not we realise it, we perform a variation on this exercise every day – sitting on a chair, climbing out of a car, lifting boxes, pulling out weeds from the garden, visiting the bathroom (ahem)… So start light and have someone qualified evaluate your technique (to safeguard your back / knees); there are multiple components to a squat, so my advice would be to absolutely nail the technique first then gradually increase the weight.

Here are my top 5 benefits as to why you should squat!

1) FULL BODY WORKOUT: Squats, performed correctly, activate the largest muscle groups in the body (i.e. the quads, glutes and hamstrings) but also engage a good deal of stabilising muscles too (e.g. transverse abdominus, adductors, gastrocnemius, erector spinae). Training the legs in this fashion, using compound exercises, encourages the release of natural testosterone and other growth hormones, promoting overall strength and mass throughout your whole body, not just the legs.

2) BOOST METABOLISM: Being that they target larger muscle groups, that in turn boosts the operating metabolic rate, encouraging a recovery which consumes more calories; the legs might therefore burn their most calories whilst you’re at rest! Each incremental pound of muscle is generally received to burn an extra 50 calories per day, and whilst I recognise the range of opinion around exactly what that number might be, I do believe that more compound exercise will generally result in a higher basal metabolic rate.

3) CORE REINFORCEMENT: That muscular girdle we all wear around our midsection absorbs so much of our daily flak. The more conditioned we keep these muscles (abdominals, obliques, glutes & spinal fibres), the better we’ll feel. Gone are the days of 30-minute crunches, which strengthen the abs, but nothing else; squats (with correct form) are a fantastic way to engage the whole core, to maintain an upright posture and prevent injury.

4) PERFORMANCE UPLIFT: Squats can help improve performance across a range of sports, as they encourage a more fully conditioned musculoskeletal system. They can help to hone the twitch reflex (as they stimulate our Type IIa fast twitch fibres), facilitate a faster run, a more explosive jump height, and enhanced balance and agility. They tend to be a core part of most athlete’s training regimes.

5. LOWERS INJURY RISK: To perform a full squat calls for strong flexibility at the ankles, knees and hips. It encourages better spine mobility, more robust shoulder stability, and is a fantastic way to improve and strengthen the ligaments. They just happen to be the perfect countermeasure to weak stabiliser muscles, the scourge of most sport practitioners!

The images above show just a few different squat variations; I’ve always believed that it’s good to keep the body guessing, so the addition of more alternatives to the regime stimulates better muscle-adaptation and growth. There are so many different variations to explore – eccentric squats, single-leg squats, barbell squats, overhead squats… all of which can help with sport-specific performance.

HOW TO SQUAT?
1. Sit down and back, as though you’re sitting down onto a chair. Ensure to squat until your thighs are parallel to the floor. Deeper squats are fabulous at really exhausting the lower body, but are not recommended for those with weak knees!
2. Keep the weight on the heels and try not to extend the knees beyond your toes.
3. Keep you abs tight, roll your shoulders back and stand tall, maintaining a straight back.
5. Exhale with exertion.
6. Keep a soft bend in the knees when you push up. This will keep the work in your legs and not your knee joints.

DON’T FORGET TO STRETCH!
If some of your muscles are tight, it can indeed limit your technique and range of motion. For example make sure to stretch the Piriformis, hip flexors and, if possible, execute a full body stretch as after all you are working pretty much all the significant muscles in your body!

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WEARING:

WR.UP SHAPING EFFECT LOW WAIST 7/8 – ANKLE LENGTH + TANK TOP
Women’s Energy Series Bioceramic X-Form Posture Support Long Sleeve Compression Top
Adidas Energy Boost 2.0 ESM Shoes

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BJORN BORG – MOROCCO

BJORN TO BE WILD !!!

Being a [patriotic] half-Swede, I’m a bit of a ‘home-crowd’ for the fitness fashion brand Björn Borg, which I featured on my blog trip to Morroco earlier this year. With that in mind, I was elated to receive an invite to the label’s SS15 fashion show in collaboration with the eponymous ‘Creative Show Director’ Bea Åkerlund (stylist to the likes of Beyonce, Lady Gaga, Britney Spears, Madonna and Fergie) and their own head designer James Lee. I hopped on a plane with a smattering of journalists and a couple of hours later we were checking in to Stockholm’s Berns – the city’s core hotel/club/hub for fashionistas, models, bloggers and designers for the week, it would seem. This post is a little round-up of what I found behind the scenes, my thoughts about their collection, and my interview with their designer James Lee!

The show itself was hidden away on one of the rocky islands in the Stockholm archipelago, set in imposing and winding caves which were festooned with incredible light displays. Together with c. 400 editors, bloggers, actors and artists I watched a phenomenal video-game-inspired runway show unfold, as a celebration of ‘individuality, love and fashion in a digital era’.

There was an intentionally robotic flavour to the model’s walk on the catwalk, suggesting digital motion, and they wore identical ‘avatar’ masks which I absolutely loved! In one of my monochrome photos below (I had no photographer with me, I had to use my little Leica D-lux for this trip!) you’ll see Bea and James wearing them backstage. The masks themselves were imbued with marble eyes; striking if not a little scary, much as the rugged contours of the rock face next to the catwalk. The models looked impeccable, and the masks rendered them uniform (in a way that paid homage to the digital theme), therefore totally shifting emphasis to the clothes. A deft touch!

The clothes, as ever, were vividly colourful, outspokenly bright, effervescently bold… and above all, light-heartedly fun. It’s a ‘flirty’ look which doesn’t take itself too seriously – recognising that trend that people like to dress in a somewhat escapist manner to hit the gym! Whether you choose an entirely loud outfit or elect a few, choice colourful pieces (dressed down with some more classic pieces), I think there was genuinely a look for everyone in and outside the gym here.

After the show, I got a chance to mill about backstage and throw a few questions to the head designer, James Lee, to pick his brains on fitness fashion and the Björn Borg SS/15 collection. Here are his thoughts:

Faya: What was your inspiration behind the show?
James: For the collection S/S15, we wanted to launch a collection in a different way so we decided to launch it through a computer game and so this fashion show was all about it being like a demo for computer game. So we brought the idea of computer games through into the collection in different ways – thats what it’s about.

What colours, patterns did you use and why?
It’s interesting because the brand is known for doing so many colours; so we wanted to evolve the look, evolve each season, make them significantly different to each other. It felt really relevant to choose a monochrome colour palette, and then there are accent colours of aqua, lemon pink and orange, that run through the collection; that was key for the colours. Then with the prints there are three main prints in the collection, which was very much water-inspired, coral structures, and then marble prints that went through all the different product groups.

What sort of new and innovative performance materials were used in this collection?
We always work with different functional fabrics like moisture wicking materials, meshes in critical areas and then we work with things like hydro-blocking fabrics with water resistance. In this collection we worked with certain key materials like meshes, neoprene, transparents; they all feel really relevant for the moment, given prevailing trends.

Who is the Bjorn Borg man or woman?
We say that we always try to design for people who are colourful and brave, that are interested in and serious about style, that are urban, are into that culture. We try to make products that make people feel both active and attractive, and to mix that boundary between sports and fashion in the most interesting way.

If you were to sum up the collection in 5 worlds what would they be?
Mesh, neoprene, transparency in three words for materials; and then three words for the prints would be ‘marble’, this print ‘ripple’ that you saw with water on, and ‘membrane’ which is the coral inspired one.

What are the key ‘hot’ fitness fashion trends this season?
I think that for us, my favourite products in this collection are the transparent jackets – very good for spring, summer, a lightweight material; there are trends that are related to a certain minimalism, and those sort of really eye catching without being too bold I think those are really important products for the current season.

Swedish style, although a bit of a generalisation is typically quite minimal, whereas with this collection there were some very bold, forthright patterns; has your english heritage combined with the Swedish (Bea) influenced this collection do you think?
Absolutely! We’ve got a heritage which is in print as well, so I think it’s interesting that we are sort of different than that which  people associate with Swedish fashion, but I think that we share qualities of Swedishness in terms of values, a certain liberalism, you know, trying to bring a little bit more love into the world!

As fitness is becoming increasingly popular, how do you see the fashion landscape changing from a design perspective moving forward?
Material remains key, there’s more and more happening there all the time. Culturally you don’t know exactly where it’s going to go but it’s interesting how everyone’s doing a triathlon or Tough Mudder; the whole idea of health is evolving in different ways. At the same time, the boundaries between gym and street are blurring too. It’s not just like you go to the gym anymore and get changed, everybody is in jogging leggings on the train or in town. It’s definitely comfort related along with a sense of style, and things like that are becoming bigger and bigger, all the time!

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DISCOVER TECHNOGYM CITY WITH ME !!!

I’ve just returned from a trip to Cesena, a town near Italy’s Bologna, which houses the 150,000 square meter mega-campus of Technogym, the purveyor of fine exercise machines. In the fitness industry, there’s nothing else like this in the world; perhaps only Google or Bloomberg can compare as ‘destination’ employers. The site is both strikingly vast and visually exquisite, crafted by the virtuoso architect Antonio Citterio, and comprising a super-slick factory, a clandestine R&D facility, a university, a vast gym, a spa, a medical facility, an organic restaurant and far more. This ‘Wellness Village’ is the iconic focal piece of a totally unique firm, regularly recognised as offering the ‘Best European company working conditions’. I’ve had a privileged behind-the-scenes peek into their HQ, and this post shares my findings on something you’ve probably never considered, but certainly should! Click MORE to see it all…

My whole ‘active’ life, I’ve taken for granted that my gym will provide a working treadmill that simply delivers me a sweaty run. Never have I stopped to appreciate what happens under the belt, nor have I thought it worthy of consideration. I train regularly to improve my physical conditioning, not to admire the kit, right? Well, yes, but no! This trip has vividly illustrated for me that the equipment doesn’t just magically appear, fully formed, created by the gym fairy, and delivered onto the workout floor; each machine travels an incredibly complex journey, and that these Technogym products we unknowingly use, are artistic masterpieces as much as they are equipment. Here are my 8 perceptions about the whole Technogym campus…

1) HISTORY & CULTURE:
Important disclaimer – I’m not being paid, and I haven’t been indoctrinated (just charmed by everyone’s passion for the cause of wellness); I simply feel this is a necessary preamble before we start talking about the equipment itself because its all so interlinked. 30 years ago, their talismanic founder, Nerio Alessandri (now one of Italy’s most decorated entrepreneurs, pictured below) started constructing fitness machines in his garage at night, with a shoestring budget, at a time when there were only dumbbells on the mass market. Today his vast enterprise sells c.$400m of the finest machines, globally each year. They’ve been awarded the coveted Olympic partnership for the past 6 consecutive games, and are the key partner to the World Expo in Milan 2015. There are no chairs in the meeting rooms; everyone sits on fit balls, grazes on healthy snacks and wears smiles. They can finish at 4pm, pick up the children from school, and head to the beach2. Technogym enjoys that rarest of corporate cultures, where the staff genuinely love it!

2) FACTORY:
There are hundreds of people working on a fully integrated production floor, seamlessly blending automation with artisan craftsmanship, machining 100,000 units every year. The ‘testing’ process deserves special mention too; their “worst client imaginable” actually works at the factory, and is called Cyclops. He’s a 150kg monster who runs SOLIDLY for 60 days straight at precisely 50kph (covering 72,000 km in one go!!!). After the treadmill survives his punishing workout, they know it’s built to last for you and I!

3) GYM:
Part staff-perk, part showroom, their gym is unsurprisingly equipped with all the latest (including unreleased) products. What IS surprising is the sheer scale of it, with an endless array of machines from all ranges within their price architecture, spread over 2 enormous floors. Unlike in your home gym, you never have to wait for anything, ever!

4) RESTAURANT:
The staff are entitled to complimentary meals cooked to order by the onsite team of chefs, using local organic produce. Nutrition forms one side of their ‘wellness pyramid’ (alongside Movement and Mental Approach), whereby regular physical activity, correct nutrition and a positive mental attitude are the companies key to a fulfilled workforce!

5) THE BUILDING:
The seductive, flowing lines of structure itself were designed by the world-leading architect and furniture designer Antonio Citterio. Opened by President Clinton in late 2012, it’s been constructed from sustainable materials, harnesses air-recirculation, and enjoys a flood of natural light flowing through the all-glass walls. The vast gardens make up 2/3 of the space, and are a fabulous place for a workout. A totally avant-garde masterpiece office!

6) THE KNOWLEDGE:
I’d totally underestimated how much research goes into making a piece of equipment. There are academics, research facilities, scientific R&D areas (hidden away from the outside world), biomechanical studies… not to mention the aesthetic work that goes into each piece. Most of it, I can’t show you, but take it from me that it’s there behind the scenes!

7) CLOUD:
Not just reserved for tech mega-companies like Microsoft, Apple, SAP etc; Technogym have embraced the concept of universally-available data, stored remotely and accessible via the internet. They understand that we gymgoers obviously want to exercise smarter, but we won’t tolerate increased admin or hassle. Their solution, called ‘MyWellness Cloud’, lets you wave your smartphone near the equipment, and easily register every rep of every set of every workout, then keep track of your progress from anywhere on the planet. It’s the data ‘glue’ which binds their wellness suite of products together.

8) SATISFACTION:
Staff are given a 2 hour lunch break, are encouraged to stay active and work out in their huge gym (for every 1$ invested, the return is between 2-20$ of efficiency improvement from fewer sick days etc), fed complimentary organic healthy meals cooked in house by a specially assembled team of chefs, given an on-site advanced medical screening each year… it all breeds a workforce that’s productive and smiles more often than not; I’ve seen the evidence!
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WEARING:

Lucas Hugh Slider Tshirt
Lucas Hugh Spectra Leggings

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AHEAD OF MILAN FASHION WEEK…

We’re currently right in the middle of the holy trinity of global fashion weeks, and next week wraps up with ‘Milan’, arguably the fashion capital of the world. I was there very recently for blog meetings, and decided to go on an expedition through the sprawling streets in search of fitness fashion inspiration. I found far less than I’d imagined, which totally amazed me. In the era when fitness and mainstream fashion are unstoppably converging, with the activewear category literally growing at double the pace of broader UK general merchandise, the Milanese shop fronts did nothing to persuade me to dress ‘sporty chic’. Click MORE to see some of the discoveries I did make, along with some snaps from the stopover!

The big houses have made token gestures towards something resembling ‘sporty’; Chanel have their now-infamous ‘Couture Trainers‘, Fendi & Alexander Wang have made a decent stab at high-end track trousers, Stella McCartney has gently waded into the premiumisation of Adidas lines… But the worlds most influential fashion houses are totally reacting to the debate, not setting the tone, as they do on all other matters style. Do they feel intimidated by the technological R&D might of an Adidas, the universal appeal of the approachable Nike branding, or perhaps just the sheer volume of choice out there for the consumer? Regardless, they’re missing the key trend of our time that’s causing small brands to startup faster than I can review!

One exciting discovery I made was Oysho, a spanish clothing brand owned by the same parent company as Zara. They’re not in the UK with any physical retail presence, so I’d never actually seen their clothes in person before walking into their Milan shop on Corso Vittorio Emanuele II. With the chance to touch and trial the fit, I quickly realised that I completely loved their fitness range; which was high quality, broad, fun-looking and eminently affordable. Amazingly it seems to be the faster-fashion end of the spectrum that’s leading the charge into fitness fashion, probably because they can be so responsive to consumer trends so quickly in production terms, and the cost of ‘getting it wrong’ isn’t so damaging to the brand. I’ve styled and ordered an outfit from the Oysho website and can’t wait to take delivery of it and show it on the blog ?

Also, in these pictures, I’m trying to ‘practise what I preach’ a bit – teaming a staple pair of white fitted J-Brand jeans with my favourite white  Monreal hooded jacket and a boldly coloured pair of Under Armour Speedforms. The aim was for a relaxed sporty-chic look which is smart, but not too smart!

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WELLNESS DESTINATION: LAKE COMO

After my search for fitness fashion inspiration in Milan, I hopped on the train for 45 minutes and ended up at the breathtaking Lake Como. The eagle-eyed reader will notice this is entitled a ‘Wellness Destination’ as opposed to an ‘Active Escape’; that’s because my choice of hotel, the Grand Hotel Tremezzo, seemed entirely geared around revival, wellness and relaxation, blended with a healthy strand of mischievous indulgence! A brief 3 days here was the perfect amount to recharge, ready for the worst that a British autumn might throw at me! This ‘review’ post is a full photographic round-up of my little wellness escape to an inspiringly glamorous part of this wonderful country! (MORE)

Following the established format, the review will be split into 4 sections, comprising 1) the wellness activities, 2) the facilities/highlights, 3) the nutrition and 4) the service.

1) THE WELLNESS ACTIVITIES

– SWIMMING:
This is a key activity at the Grand Hotel Tremezzo (GHT from now on). Aside from taking a fresh dip in the Lake itself, there are 3 further pools at the Hotel; one in their de-stressing Espa T-spa, one amongst the amphitheatrical gardens, and their centrepiece, stunningly iconic ‘Water on the Water’ pool; the Hotel’s own crisp blue island, marooned in the middle of the lake, peering across to the town of Bellagio!

– ADMIRING THE VIEW:
Need I say any more? Ahhhh….

– EXPLORE THEIR GARDENS
The hotel has 20,000 square meters of verdant gardens with a winding, uphill path leading to their lookout point high above the lake. This is the way to start the morning, and if you’re lucky like I was in the below shot, you catch the residue of the daybreak mists!

– OUTSIDE WALKS / JOGS:
There are some outrageously picturesque towns nestled upon the banks of the lake, and with 92 kilometres of road running alongside the lake, you’re pretty well catered for when it comes to long, long, long walks! My favourite by a long way was the 45 minute walk down from GHT to the breathtaking Villa del Balbianello (you might recognise it as the idyllic setting for James Bond’s recuperation in Casino Royale). As an Italian National Trust treasure, it’s a must see on your walk!

– TENNIS:
There Hotel has a clay court lurking amongst the lush garden, which enjoys the sun for most of the day. It gets a little hot at the peak of the summer, but if you’re going now, it’s ideal!

– GYM
Somewhat of a mandatory facility for any top hotel, they do indeed have a room filled with Technogym equipment so you can work out with a view of the lake.

2) THE HIGHLIGHTS / FACILITIES

– THE SPA:
Stocked with the entire range of Espa products, all of which smell of pure bliss, their relaxation facility is beautifully appointed with heavy slate fittings and tranquil lighting. There’s a lake-view chillout lounge, an infinity pool, an outdoor jacuzi, hydrotherapy complications, rainfall showers, a private spa suite and all the classic treatments you could imagine. You really do emerge from this complex feeling utterly revived – a core aim for a spa!

– THE SWEETIE CORNER:
In stark contrast to the healthy angle, but in keeping with my preference of the occasional cheat treat, I thought you might like to know about the table of childhood delights that rests invitingly near the reception. Around 10 varieties of simple-sugared candy await you in miscellaneous glass jars. The tongs are your weapon. Regular self restraint is required, but sometimes, you have to give in

– WATER LIMO:
The hotel has a private Venetian launch made by Cucchini, moored up next to their lake-pool, for the purpose of scouting the lake’s happenings from your own little cocoon!

3) THE NUTRITION

– RESTAURANT ‘L’ESCALE’
This cove under the Hotel was right up my street. Being a pescatarian, I was a huge fan of their lean, protein-rich ‘Mini Fish Barbecue’ which included filleted Sea Bass, Prawn, Salmon, Tuna and Scampi. Delicious and so cute in its execution ?

– BREAKFAST BUFFET:
The GHT stages a truly wonderful spread to accompany their guest’s awakening! My personal favourite brekkie detail was the ‘Egg Station’, at which they cook, to order, your egg white omelette with a host of tasty extras! The fruit offering is particularly strong here too, as is the encyclopaedic collection of teas on the ‘tea wall’. A definite highlight of the day, and a chance to start out on a clean, healthy dietary path each morning.

4) THE HOTEL & ITS SERVICE:

This has a very different feel to the Caesar Augustus or the Il San Pietro which were the subjects of my most recent Active Escape reviews, apart from the important difference that it’s lake-side, not coastal. The building is an imposing Palace hotel, purpose built in the early 1900s to serve a hyper-glamorous travel-set for their Grand European Tours. The GHT today has lost none of that sophisticated appeal, and still occupies one of the most enviable spots around this gorgeous lake. It isn’t a fitness destination, so much as a relaxing wellness location; you come here to recuperate and recharge. The staff have a younger feel to them than at any of the other places I’ve been in Italy; theres more buzz and energy, very much reflected in the recently renovated interiors. ‘Classic’ with a hint of ‘wacky’. They’re no less attentive to your every need and are remarkably thoughtful. It makes the GHT a totally unique place to unwind and de-stress!

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WALK THE PLANK !!!

The modern day human spends an disproportionate amount of time seated; at a desk, in a car, by the computer or watching TV at home. Often, this means slumped shoulders, a curved neck, and generally ‘weak posture’… and then eventually, the scourge of ageing Britain, back pain. Whilst some muscles will naturally grow tighter and others weaker, there are exercises and stretches you can perform to encourage a stronger core. The word ‘core’ mainly describes the central band of the torso, and the purpose of training it, is to encourage better support and protection for the load-bearing joints in and around the back. Almost every move the body makes relies on the core – balance, running, reaching, lifting, kicking. Therefore it’s crucial to build and maintain well-conditioned core strength. This post is about doing exactly that! Read MORE to see 4 flavours of plank…

By pounding out sit-up after fruitless sit-up, in some respects you exacerbate the hunched position you already hold from sitting. But whilst sit-ups aren’t a bad idea, ideally you’d want to include other exercises to improve overall core strength, to help reduce the risk of lower back pain and promote improved posture. To my mind, the plank is one of the very best exercises to work your core and below are my four favourite plank ‘theme & variations’ to target your core effectively. Aside from working the abs it is a full body exercise and also targets you arms, shoulders, back chest and legs. Just 15 minutes a day of the below will help improve your core condition no matter how strong you feel.

1) Original Plank (as below image)

Such a phenomenal exercise – if executed correctly, but undisciplined form when planking can aggravate the lower back especially, whilst failing to target the abs at all. So:
1. Resting on your forearms and toes, your elbows should be directly underneath your shoulders.
2. Maintain a neutral spine throughout the exercise – this is crucial. Neither too engaged, nor disengaged, neither too arched nor curved.
3. Keep the head neutral as well (avoid allowing your head/chin to drop, or indeed cranking it up) – noiselessly hold this position whilst engaging your abs.

Tip: Imagine you should be able to rest a stick down your back and the only contact points should be the head, upper back and hips.
Avoid: Sinking the lower back, or an arched back, sticking your bottom and the hips in the air. Relax you shoulders avoid shrugging your shoulders toward your ears.
Simplification: Rest on your knees and forearms

2) Side plank (as below image)

The side plank works the obliques and helps stabilise your spine.
1. Start by lying on your side and lift yourself up into a ‘straight line’, by supporting your body weight between your forearm and your feet.
2. Repeat on the other side.

Simplification: Rest on your knees.
Avoid: pushing your hip back behind you and/ or letting them drop towards the floor.

3) Superman (as below image)

1. Start in the Original Plank position.
2. Slowly raise your right arm off the ground whilst at the same time lifting your left leg off the ground. Hold this position for 2-4 seconds, then release.
3. Repeat with the opposite arm and leg, and alternate between sides in succession, until failure.

4) Walking plank (as below images)

1. Start in the Original Plank position.
2. Plant your right hand down, and slowly raise up, extending the arm, with your weight supported by your hand.
3. Slowly and in a controlled manner, do the same with your left hand side.
4. Both hands should now be straight under you shoulder supporting you body weight.
5. Then slowly bring your right hand down to the original plank forearm position.
6. Repeat with the left arm. Repeat the process and cycle between them in fast succession, until failure.

 

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This was a post I wrote for Sweaty Betty as part of their Get Fit for Free campaign, which went live yesterday. All images were shot in and around the Caesar Augustus in Capri

I was wearing: Double Time Run Tank and Visama Reversible Yoga 3/4 Leggings.

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