MY KIND OF NIKETOWN !!!

I recently went on an active island escape/adventure hosted by Nike – perhaps the most iconic and enduring of sports brands which, for me at least, conjures unforgettably powerful adverts of inspirational athletes deep from my childhood memories. Their eponymous slogan Just Do It was to become for me (and a wide collection of other bloggers) the ethos for the duration of our trip. This post is a brief visual recap of that escape, which also served to highlight the natural beauty of a (hitherto) completely undiscovered gem of an island – Sark, in the Channel Islands. Click MORE to see it all…

A select group of bloggers from both the fitness community and beyond met at the fabulously chic Ace Hotel in deepest darkest Shoreditch, where Nike laid on a yummy dinner, followed by a proper nights sleep, ahead of our journey the next day. This involved hopping on a plane to the breathtaking island Sark, situated just outside Guernsey. I’ve always loved the British countryside, but I have to say, I was truly blown away by this beautiful island. I’ve now discovered that you don’t need to travel 10 hours abroad to find gorgeous island scenery – we Brits fortunately have it on our doorstep! It’s the sort of beauty that compels you to stop for a photo every two seconds, at which point you turn a corner to be confronted by even more spectacular views! As regular readers will know from my blog posts over the summer, I love a good active escape and I couldn’t recommend this island more for that purpose; it has so much to offer aside from spectacular views some fantastic activities.

But I digress! Here a just a few of the activities we collectively undertook, courtesy of our Nike drill sergeants!

1) SILENT DISCO:
Nike trainers Sonja Moses and Joslyn Thompson Rule led us on a silent disco workout. Think body weight exercises – planks, pushups, jumps, squats etc, but with headphones, in a field! Properly tiring, but wonderful alongside the music!

2) HIIT IT UP:
Anya from Barry’s Bootcamp London had us dispatch some gruelling HIIT training!

3) BIKE ‘N HIKE:
We explored the island on bikes and happened to find some stairs – hundreds of them in fact, which we wandered down to reach the beach and then back up again. The result? Some serious leg burn!

4) A LITTLE CAVE EXPLORING: Does what it says on the tin…

5) SUN-SALUTATION YOGA:
Jessica Skye from Fat Buddha hosted the most wonderful early morning yoga session, which took place under the canvas of a star-lit tent. Sigh.

6) BUFFET:
The session was followed by a gorgeous buffet breakfast!

I’d like to extend a huge thank you to the Nike team and everyone involved in planning what was a fabulously executed trip. I was spoilt rotten – kitted out, got my bottom kicked, ate some delicious healthy foods, drank some bubbly and lounged by the pool. An active escape that I’m unlikely to forget anytime soon! All photo credit to Nike’s team photographer.

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LUCAS HUGH IN LAKE COMO !!!

The eagle-eyed reader may have noticed a little dusting of LUCAS HUGH appearing on FitnessOnToast recently… For those who’ve not encountered the brand, I tend to think of it as the original luxury athletic-wear maison, founded way back in 2010 by creative director Anjhe Mules. She had the visionary aspiration of fusing hyper-technical fabrics with fashion-forward designs, and packaging it all up with expert ‘luxe’ execution. 4 years on, this concept no longer seems revolutionary to us, and is emulated by so many, but this trailblazer must be recognised! I adore the sleekness of the lines, the politely daring aesthetic, the functionality of the fabrics (both from the visually ‘shaping’ function and the ‘technical’ properties), the snug feel of the fit, and even the sophisticated majesty of that iconic logo. I took a LUCAS HUGH ‘look’ to the gardens of the Grand Hotel Tremezzo in Lake Como for this photoshoot; click MORE to see the results & to read my interview with Anjhe!

Here follows the 8-question mini-interview with Anjhe Mules, the New Zealander behind the brand;

F.O.T: Fitness and Fashion are in the process of fusing; how do you see the fitness fashion landscape in 10 years time?

AM: I believe active wear is the future of ready to wear.

To your mind, what differentiates LUCAS HUGH from other fitness brands?

LUCAS HUGH re-imagines athletic wear for the woman whose love of high fashion carries through to her athletic wear – whilst meeting the demands of the contemporary wardrobe for versatility, practicality and functionality.
The collections combine a high fashion aesthetic with innovative, considered design and are produced using the latest hi-tech fabrics and manufacturing techniques. One of our guiding principles is that the garments can be worn comfortably, both in and outside the gym, and transition from day into evening wear – and yet perform to the high standards required by elite sportspeople when they work out.

The last two years have seen an explosion of new fitness brand startups; how do you feel about the diversity of design within this world of fitness ‘fashion’?

I think it’s a really exciting time for active wear. When I launched LUCAS HUGH in 2010, there really was nothing interesting and cool to wear to the gym, and some of the stores we launched into such as Net-a-Porter and Browns London, did not even have active wear categories and we were introducing a new concept to them. Since then, the market has really opened up, and it really confirms and supports what we have been doing at LUCAS HUGH for the last 4 and half years.

Are there any catwalk designers who inspire your fitness fashion creations, and if so, what do you like to borrow from them?

Personally I love to wear Celine, Givenchy and Valentino, but none of these really influence our designs. At LUCAS HUGH, we really have developed own signature style. We focus on being original and unique – that is what makes us different.

As active wear continues to converge with high fashion and women are choosing to wear the clothes both inside and outside the gym, do you think comfort needs to suffer?

Absolutely not, comfort is key with active wear that is why women want to wear it through the day. At LUCAS HUGH we use heat-sealed seams, which prevent chafing and feel completely seamless to the wearer. Comfort should never suffer.

 

How does your cultural heritage influence the LUCAS HUGH look-and-feel?

I am originally from New Zealand (although I have been living in London for 13 years now!). I grew up in a country that was very competitive with sport and fitness – it was a way of life. It was very normal to play multiple sports and spend the day in active wear – although the choices were not very attractive!

What’s your brand’s ethic around performance materials, and the types of fabrics which go into the LUCAS HUGH signature pants?

It’s really important to me that the fabrics we use are the best performance fabrics for the activity they are designed for.
I will not compromise on quality, because I believe when you are working out its more important to be wearing something that supports you in that process and is also good for your skin – even our printed fabrics are on moisture wicking, breathable, UV resistant fabrics.

Fitness On Toast writes a lot about active travel; do you have a favorite holiday spot and what helps you stay on track when abroad?

I have just got into fitness holidays – It sounds exhausting, but it’s a great way to completely switch off. My favourite holiday spot is definitely New Zealand, but a closer place is 38 Degrees North in Ibiza .

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I WAS WEARING:

Lucas Hugh Core Performance Stretch-jersey Leggings, similar HERE
Lucas Hugh Core Performance Stretch Jersey, HERE
Lucas Hugh Knit stretch wool-blend jersey jumpsuit, similar HERE

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COSMOPOLITAN ‘BEST LIFESTYLE BLOGGER’ AWARD !!!

Last week, an incredible, exciting thing happened. You may remember that Fitness On Toast had been nominated for ‘Best Lifestyle Blog’ in the 2014 Cosmopolitan Blog Awards, and for the past few months, I’ve eagerly awaited the verdict. The venue for the sophisticated blogging soiree was at London’s iconic OXO tower; an awards ceremony with the chance to chat to hundreds of like-minded bloggers over a Cosmopolitan or two! This year there were over 46,000 entries, 37,000 votes, and the standard of competition was hyper-rarefied! Just having been short-listed amidst an exceptional group of Lifestyle bloggers was immeasurably flattering…

…but I’m utterly ecstatic to report that Cosmopolitan’s Editor-in- Chief, Louise Court and Digital Editor Kate Lucy called out Fitness On Toast as the ‘Best Lifestyle Blog’ at the awards. Mild shock followed light disbelief, but was immediately overcome by a tidal wave of sheer joy! Having won has this award completely exceeded my wildest hopes for the blog, and I feel very grateful to every single one of my readers who took the time to cast a vote; even to those who didn’t vote, but continue to read my musings! Huge thanks to the Cosmo team for this recognition and for staging this wonderful event! In 18 months, Fitness On Toast has become more than just a platform to share fitness thoughts with clients; It’s a genuine reflection of me, and sharing it with you all makes me happier than you can imagine.

Thank you with all my heart

All photo credit to Cosmoplitan for this post. Thanks guys

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MY 5 REASONS TO PRESS UP !!!

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

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

1) MORE CORE:

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

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

3) LEG UP:

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

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

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

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

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

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

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I WAS WEARING:

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

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STOCKHOLM’S GRAND ESCAPE…

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

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

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

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

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

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

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

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

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

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

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

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

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I WAS WEARING:

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

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THE GREAT TEA REVOLUTION !!!

If you’ve wandered along your supermarket’s ‘Tea aisle’ over the past 3 years, you’ll have noticed a massive multiplication in the breadth and depth of choice in ‘herbal’ options. I love the concept of spicing up hydration, but where there was once just ‘mint’, there are now 20 varieties of mint and dozens of brands. If you search ‘Tea’ on Tesco.com, it retrieves 879 products (!!!). As a consumer that’s pretty overwhelming, and the flavour innovations can be incomprehensible;’Maharaja Chai Oolong, Rooibos and Acai‘ could taste of absolutely anything – perhaps chicken, for all I know!?! One brand that cuts through the lingo and has always offered me straightforward names, with ingredients of which I can taste the freshness & quality, is Pukka. This herbal tea brand was started a full 12 years ago, long before the ‘tea revolution’ began, so I tracked down one of the co-founders, Sebastian Pole, and blasted a few questions his way about what they do, and why they do it… read MORE to find out what he said ? x

Many thanks for all responses from Sebastian Pole, co-founder and master herbsmith of Pukka Herbs.

1) When you started the company, the world had so few luxurious tea brands; why did you believe (correctly) that there was a gap in the market, and indeed a market in the gap?

Myself and Tim Westwell (co-founder) were brought together in 2002 by a mutual interest in promoting wellbeing.

I was already a qualified practitioner in Ayurvedic and Chinese and Western herbal medicine, while Tim was looking to turn an idea into an ethically-conscious business. As an avid herb grower, I was already a huge fan of herbal teas, but fed up of the weak, dusty flavourings. We realised that there was a gap in the market for innovative teas that tasted delicious and showcased the true brilliance of herbs.

The rest, as they say, is history!

2) How did you settle upon the ‘Pukka’ brand-name, and is it ever confused with a Jamie Oliver diffusion line?

I’m not sure we have ever been confused with Jamie Oliver, but maybe once or twice with a certain pie company!

We gave the name a huge amount of consideration, but when we hit on ‘Pukka’, it just seemed to fit perfectly. In Hindi ‘pukka’ means ‘real, authentic or genuine’ which is at the very heart of what we do. Colloquially people associate the term with ‘ripe, juicy, tasty and delicious’ – exactly how we would describe our teas.

3) What are the core values and principles behind the Pukka Herbs nutritional ethos, and how do you demonstrate that within your company’s culture?

The organic movement is at the heart of absolutely everything we do. Organic stands for sustainability – you put back in what you take out, you regenerate the soil that feeds your family and you try to improve what you have been given. We want farming practices that build soil fertility and, in turn, produce nutritious foods, rather than manipulate produce into ‘Franken-foods’.

We want everyone that Pukka touches to feel its benefit: from the growers, suppliers, manufacturers and staff, all the way through to the customers.

4) Were your personal cultural influences (which may or may not feed into the Pukka brand) based upon any particular experiences outside of the UK; Eastern, Arabian, Indian, Oriental, Tribal etc.?

After my degree in Hindi and Religious Studies, I spent my twenties wandering around India, learning yoga, sleeping under the stars and walking for weeks in the Himalayas. I became fascinated with the ancient Indian philosophy of Ayurveda so I returned to college to study Ayurvedic, Chinese and Western herbal medicine. I fell head-over-heels in love with the person-centred poetry of traditional medicine that had such deep insights into the workings of nature. To this day, living an Ayurvedic lifestyle has a monumental influence in everything I do, both professionally and personally.

5) What do you see as the key health benefits of drinking herbal tea?

We have co-evolved with plants and just as they develop natural compounds to protect themselves from the ravages of their environment, so can we. When we drink a cup of tea we sip the essence of nature and imbibe these colourful, tasty and aromatic molecules that offer us protection from stress, tiredness and invasion. We used to eat over 200 different types of plants and now we get most of our diet from 20. Drinking herbal teas, that are blended into balanced formulas and made from the highest grade herbs, allows us to bathe in a broader repertoire of plant protection.

6) Are there times you just want a cup of plain and simple English breakfast, and feel bamboozled by the sheer choice of flavours available to consumers?

Sometimes you might just want a plain and simple cuppa – that’s why we do an English Breakfast tea too! The difference with Pukka tea is the quality of herbs we use; in this instance whole-leaf organic and fairtrade tea. We also use sachets to protect the high essential oil content of our organic herbs to bring you the fullest flavour.

We offer a wide variety of teas to cater for different tastes and moods, and we’re constantly developing new flavours too, so the mood for a simple cuppa is often satisfied by the joy of a great herbal tea.

7) Various foods periodically grow into their ‘zeitgeist’ of being ‘superfoods’; matcha green tea seems to be blossoming into exactly that right now! What’s your take on the benefits of matcha, and for that matter, green tea as a whole?

Green tea sales are the fastest growing in the tea sector, increasing by 20% in 2013, and with good reason; it is a powerful rejuvenative, improving a wide spectrum of health.

In recent years, Matcha in particular has been recognised as a superfood and marrying it with tea means everyday consumption is more convenient than ever. Matcha green tea is full of super antioxidant qualities that are ultra-energising and brilliant at neutralising free radicals. A balance between free radicals and antioxidants is necessary for proper physiological function.

We’ve recently just launched a new range of green teas, including Supreme Matcha Green, plus Clean Green, Serene Jasmine Green and Cool Mint Green.

8) Mint or chamomile before bed?

Definitely Chamomile. It’s rich in relaxing and essential oils that help to balance and calm your mind, body and spirit. Mint on the other hand will awaken your mind, so is best when you need an extra boost in the day.

9) Any weird and wonderful herbal teas you’d specifically call out as a good ‘pre-workout’ boost?

Before you hit the trail or exercise getting plenty of fluids is essential. And if you make these fluids packed with strengthening and rejuvenating herbs, all the better. Our Revitalise tea is an ascendant blend of cinnamon and elderflower bringing vitality and stamina. Our Vitalise superfood powder is made with 30 of nature’s most powerful botanicals and gives you a serving of B and C Vitamins to boost your energy.

10) Is there a herbal tea war going on? TeaPigs seem a close overlap, with Twinings and Clipper all fighting hard to get us consumers thirsty for more ‘infusions’. How do you win out, and what’s the key differentiator of Pukka over the others?

I like to think we operate in a different space to other tea brands. Everything we do revolves around an overarching aim to discover delicious and effective ways to harness nature’s power in our teas and also our food supplements, Pukka Organic Wellbeing, so they are as potent and flavourful as possible. Of course, everything we create is steeped in the wisdom of the herbal tradition and this brings a deeply inspiring connection with nature and the power of plants. This brings joy, vitality and wonder, three experiences that add great value to our life. Also, our commitment to organic, trading fairly and using pharmacopoeial grade herbs are embedded in our Pukka-soul, helping to make the world of Pukka that little bit more deliciously colourful.

(Ends.)

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GET INTO THE ZONE !!!

Energy – it’s a topic that’s often utterly misunderstood by clients, but I feel is a crucial one to grasp if you’re going to get the most out of your training. It’s our ability to do work. Every cell in our body needs it, and without it we wouldn’t be able to produce hormones, repair tissues, digest food etc. It’s stored in macronutrients (which are those three categories, ‘Fats’, ‘Proteins’ and ‘Carbohydrates’), and is accessible for our muscles to zupp up, via the two states of energy consumption; a) Anaerobic (without oxygen) and b) Aerobic (with). People often assume that one or the other is ‘bad’, but they’re just different, and both helpful! This post will dig into the benefits of each state! Also it was such a beautifully sombre day in London for this Remembrance Sunday, that I decided to visit the Tower of London to catch a final glimpse of the 890k ceramic poppies (called Blood Swept Lands and Seas of Red), installed to commemorate those soldiers who bravely fought & died to keep Britain free. Whether you read it for the content, or just look at the pictures, it’s all HERE:

But first, whether you’re working aerobically or anaerobically, is determined by a combo of the following 4 factors:
1) YOUR INTENSITY: there’s a relationship between how hard you’re working and the type of fuel your body uses. Higher intensity anaerobic activity saps energy from glycogen (sugar) stored in your liver, rather than your fat stores, as glycogen can yield energy for your muscles far quicker than fat. Conversely, at lower intensities, most of your energy comes from your fat stores.
2) THE DURATION: The longer you train, the more you’ll push into the anaerobic zone, and thus the more of your glycogen you consume. Also, you’ll toast more fat as your glycogen supplies gradually get exhausted.
3) ACTIVITY TYPE: If you’re going for a gentle walk, you’re probably not going to see the Nike ‘swoosh’ peel off your T-shirt from sweating. Likewise, if you’re playing a competitive game of badminton, I’d be shocked if there were a single light coloured (dry) patch on your grey vest. Activity type tends to govern the ‘Duration’ component.
4) YOUR FITNESS LEVEL: Totally variable, but as you get fitter, your body becomes more efficient at using fat as energy, which makes your ’emergency stores’ of glycogen last for longer. I.e. you can keep going at what you’re doing for longer. Think about Djokovic‘s exceptional ability to keep chasing down the crosscourt shots long into the 5th set; he’s got an efficient furnace, capacious lungs, and a deep store of glycogen, all of which makes him soldier on to the end!
NOW: Given these four interplaying factors, let’s have a look at those two states of energy consumption;
1) ANAEROBIC:  
a) WHAT IS IT?
This is the state whereby you’re exercising hard, but your body is firing without enough oxygen to support the muscles. Instead it’s harnessing your sugar stores as the main source of incremental fuel. Even though you’re panting for more air, your system still can’t take on enough oxygen to supply the muscles, so the excess energy is drawn down from your carb inventory instead. It feels bad, but you’re really in the fat-burn zone here, toasting calories!
b) HOW DO I GET THERE? 
Ways to enter the anaerobic zone are along the lines of sprinting the 100m (where c.90% of your energy comes from sugar stores), gymnastics, competition fencing, squash, sprint swimming, flipping tires, battle ropes… generally, think high intensity activities that require serious exertion over a short space of time. I like to do 15 minute runs, consisting of 1 minute sprint, 1 minute recovery, and repeat… If you can add something that develops power and strength too, then that’s awesome – think about explosive sprints with the sled!
c) HOW LONG DO I HAVE?
Not long at all, really (depending on your level of fitness!). It’s a super time-efficient way to train, but as the lactic acid builds up in your muscles (you’ll know that burning sensation), you’ll have difficulty generating valuable amounts of energy as you keep going; you’re out of fuel, basically! However, by pursuing ‘Interval Training’ (my preferred way to exercise), you have a mini recovery in-between sprints, which thrusts you back into the aerobic zone, meaning you’re able to sustain anaerobic activity for longer than if you just went flat-out until you collapsed in a heap!
2) AEROBIC:
a) WHAT IS IT? 
You’re exercising, but your body isn’t struggling to supply your muscles with oxygen. You’re in oxygen surplus, it’s plentiful. Your pulse isn’t so elevated that you’re gasping around for every last breath. You’re still using blood glucose, glycogen and fat as fuels for this system, but it’s a balanced and more sustainable way to exercise for long periods of time.
b) HOW DO I GET THERE?
To operate in the aerobic zone, pace yourself for a long-distance run, swim slowly for a high number of lengths, row at a moderate intensity, go for a hike… Obviously it depends on your starting level of fitness, but it’s generally a more gentle level of exertion, sustained over a longer time frame.
c) HOW LONG DO I HAVE?
Fitness-level dependent, but theoretically you could do it for hours before you eventually puff out, and reach your anaerobic threshold – the point at which you suddenly cannot derive your incremental energy from self-sufficient oxygen intake alone, and you start to delve into your glycogen stores. Again, you’re not confined simply to ‘running’ by any means, and I’d encourage other forms of training to promote strength too!
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I WAS WEARING:
Trainers: NIKE ZOOM FIT AGILITY
Jacket: HELLY HANSEN W HP POINT JACKET
Pants: Sweaty Betty Urdhva Reversible Yoga Leggings
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#MISSTACHE FOR #MOVEMBER !!!

Just a super-quick post to draw attention to a fabulous cause. My friends over at Aussie are supporting not only Movember, but also the lesser-known, yet equally awesome concept of the Misstache – a solidarity cause, for fellow ‘Mo Sistas’. The aim is the same: to improve the lives of men affected by prostate cancer, testicular cancer and mental health problems, and to date, the community has raised £346m. Girls – why not get involved for this super-important cause and show your #Misstache for #Movember – just post & share a cheeky little selfie with an intricate and/or gorgeous locket of hair as your ‘tache & share on Facebook! You could even get a couple of friends misstached up, to help spread the awareness & get Mo Sistas everywhere involved! I went for a bit of a Bjorn Borg 70’s look for mine ? Click MORE to see the other pics from my fun misstache shoot, & to see Aussie’s super-cute video on the efforts…

 

Check out this Mo Sista in action – #Misstache

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8 REASONS TO GET A ‘SPORTS MASSAGE’ !!!

For me, there’s not much better than the feeling of contentment after an intense ‘sports massage’! Elite athletes consider it an unmissable and totally crucial part of their ‘physical conditioning regime’, to improve performance and boost recovery. But whether you’re off to compete at the Olympics, are a regular gym bunny or a sedentary office worker, everyone’s likely to experience discomfort or tight muscular pain at some point. To clarify, a sports massage is not a ‘cosmetic’ or superficial ‘chill out’ treatment you’d find at a spa; it’s an intensive dose of focused, physical therapy schooled in the medically demonstrable study of the musculoskeletal and nervous systems, administered by qualified professionals. If you’ve not had one, I would strongly recommend you to try! It can materially help you to prevent injury, relieve muscle pain and increase mobility… and there are so many other benefits. That’s what this post is all about! I have long considered it a great skill to help clients prevent or relieve injury/pain, so I got to work on a sports massage course with Discovery Learning! Read my top 8 reasons to go for Sports Massage here…

1) WHY OPT FOR A SPORTS MASSAGE?

i) MORE FLEXIBILITY / MOBILITY: Aggressive training can tighten and toughen the muscles, preventing them from stretching correctly; the ‘pumping’ (focussed stroking) of soft tissue, both longitudinally and laterally, will improve muscular mobility and can correct imbalances, as well as releasing accumulated tensions from the sheaths around the muscles.

ii) EASE STICKY BONES: specific techniques can separate muscle fibers that have either become adhered to one and another, or to other soft tissues structures around them, and even to bones. This again will all help with mobility.

iii) STRONGER FLOW OF BLOOD/NUTRIENTS: Overtrained muscles are tough and rock-like, which can squeeze out blood and nutrients, thus depriving the muscles of what they need! Better circulation which comes from softer, massaged muscles will consequently improve the supply of nutrients to tissues improving their health and aiding in healing and repair. Blood vessels dilate and membrane pores widen during the massage, which allows better oxygen passage, as well as nutrients for restoration of the muscles. Great!

iv) EJECTS METABOLIC WASTE: through increased blood flow, sports massage helps in the removal of metabolic waste products (e.g. lactates) from tissues, further assisting in recovery from activity.

v) REDUCES PAIN: by removing the pressure build-up suffered from congestion and metabolic irritants, sports massage can help to relieve pain. This is compounded by the release of endorphins .

vi) EASES DELAYED ONSET MUSCLE SORENESS: also referred to as ‘DOMS’, is the muscular discomfort experienced a day or two after a training session. The pumping and squeezing action of massage strokes will encourage blood and lymph flow throughout the body, which can help prevent muscle fatigue and encourage better oxygenation.

vii) PROMOTES RELAXATION: Sports massage stimulates your mechanoreceptors (sensory receptors which respond to touch), and as your body relaxes, endorphins are released which lift the mood and de-stress the body, minimising anxiety.

viii) BOOSTS PERFORMANCE: More oxygen flowing to muscle tissues which are lithe and mobile, nourished and free from toxins and knotted tension, is surely going to lead to a higher quality and more sustainable level of activity.

 

2) MY EXPERIENCE OF THE LEARNING

The course involved a thorough education on the muscular, nervous and lymphatic anatomy, along with a development of the practical and clinical skills required to administer an authentic sports massage. It’s demanding, and requires a working knowledge of some anatomy beforehand. Whilst Discovery very kindly sponsored me to take their course, I actively wanted to pursue the opportunity in order to dust off my anatomy skills (Latin names aren’t always instantly memorable for a native Swede), and to learn a new practical skill set – one from which I think all personal trainers could benefit. I took away a lot more from the experience than I’d expected.

The course tutor Mark Bussetti was a super-charismatic font of knowledge, which really helped bring to life a subject that threatens to be savagely dry, with a lot of theoretical knowledge. Enthusiasm, sensible demonstration and regularly relating the conceptual back to everyday examples of muscular problems made a huge difference to my learning process. It’s not an easy course whatsoever and there are a series of demanding assessments at the end, but I’m now qualified, and the learning has really augmented my understanding of how we humans fit together, and therefore how to train smarter and live healthier!

3) TO ENHANCE YOUR ENJOYMENT

Whilst it is a sports treatment there’s no harm in enjoying it alongside something indulgent. Massage without spa-like smells and beautifully fragranced organic oils feels wrong to me! Thank you to Neom Organics for spoiling me with the most delicious English Lavender, Sweet Basil & Jasmine goodies, which accompany me whilst I practise sports massage at home! My words won’t do the scent justice, so if you happen to be wandering along in Selfridges, stop and have a smell. Sigh.

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MORE FLAVOUR, FEWER CALORIES ?!?

Myth-buster: ‘Healthy’ doesn’t need to mean bland or boring. I’ve long since learned to cook smarter, and have found that fresh herbs and spices are bursting with flavour and can utterly transform a dish on a super lean calorie budget, whilst possessing a wealth of health benefits such as disease-fighting antioxidants, and protection against chronic conditions (e.g. cancers, diabetes, and heart disease). They’re packed with vitamins and minerals and in the quantities you’ll use for a dish, are super low in calories. So rather than reaching for a creamy sauce to add easy taste (often laden with a lot of the wrong fats and way too much simple sugar) here’s my list of some of the surprising superpowers found within spices and herbs alone!

The post is broken down into 4 sections: 1) Spices, 2) Herbs, 3) Other good stuff, and then 4) the recipes you might like to try…

PART 1) THE  SPICES
Thanks to the global buying power of todays supermarkets, there’s an endless parade colourful and exciting spices which are readily available to us all at very reasonable prices. I’ve listed a few common and (slightly more) adventurous ones below.

a) CHILLI POWDER:
Such a great way to trick your metabolism. Chili contains the chemical ‘capsaicin’, which gives it the heat and potency, and which also stimulates a natural process whereby other food you eat is converted more readily into heat. This process is known as thermogenesis, meaning you burn up calories immediately rather than storing them. So, spicing up a meal with chilli will significantly increase the pace of thermogenesis. More good news – it often boosts the amount of fat, rather than carbohydrate, that’s burned in the process too, AND it can help to reduce appetite. So it’s a natural dieting agent that tastes good!

b) SAFFRON:
With its deep sunshine-yellow hue, it’s amongst the world’s most costly spices by weight. Luckily you’ll only need a dusting of it to imbue your dish with that rich flavour. Saffron’s key benefit lies in the high manganese content, which is a fantastic mineral for everyday skin health. It helps stimulate collagen production, triggers antioxidant release in skins cells, and helps in the protection against oxygen-related & UV damage. All of which makes this spicy mineral important for everyday skin health

c) CINNAMON:
For some reason, it always reminds me of Christmas; I like to have a tiny sprinkle of it on my coffee, as then I feel festive all year round! Despite the intensity of flavour that lends itself really well to many desserts, it’s rich in many essential minerals too – manganese, iron, calcium, and fiber being the main ones. It also has fantastic healing properties which come from the essential oils found in its bark called cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol. P.s make sure to buy it without any added sugar!

d) CURRY:
Curry leaves are an exceptional source of iron and folic acid. Folic acid helps the body absorb iron, since the leaves are rich in both this is a great way to get some iron into the bloodstream, stat!

PART 2) THE FRESH HERBS

a) BASIL:
This classic, majestic green leaf must be a pseudo-hallucinogen as it gets me daydreaming of buffalo mozzarella, vine-ripened tomatoes and a warm sea breeze… sigh! That highly evocative basil leaf contain essential oils such as eugenol and citronella which have anti-inflammatory and anti-bacterial properties. It’s also a fabulous source of Vitamin K which is great for bone strengthening, assisting the mineralization process in bones. There are so many varieties of this leaf too, and each and every one offers a uniquely powerful scent, just waiting to lend flavour to your dishes!

b) PARSLEY:
It’s a great source of potassium, calcium, manganese, iron, and magnesium. There’s also something called ‘myricetin’ which is a flavonol known to have preventative effects on forms of skin cancer. Foods such as sweet potato, cranberries and blackberries are some of the foods that contain the highest concentrations of myricetin, but parsley is right up there with them too.

c) CORIANDER:
Fantastic for the skin as it contains antiseptic, anti-fungal and antioxidant properties which can help clear skin disorders (eczema, fungal infections & dryness).

d) GINGER:
Add ginger to pretty much any green juice and it’s a massive flavour and sensation boost! It boasts anti-inflammatory, antioxidant and digestion-aiding properties, as well as a mean kick!

e) LEMONGRASS:
This is my all time favourite flavour. I adore lemon grass – it’s so refreshing yet sweet and smells heavenly! It’s bursting with beneficial ‘essential oils’ (anti-irritant, anti-fungal & antiseptic properties), as well as vitamins and minerals (such as vitral, lemonal, and aldehyde responsible for that strong lemony scent, but which also has strong anti-microbial properties). It contains a mini ’99 calories per 100 g’ and not a trace of cholesterol! The stem and leaves are high in folic acid (19% of RDA) which is important in cell division & repair. Plus it’s also rich in vitamins B-5, B-6, and B-1 (essential for the body to repair). There’s also a decent amount of anti-oxidant vitamin-C and vitamin-A (immune and sight-boosting respectively), and finally lemon grass has plenty of bonus minerals like potassium, zinc, calcium, iron, manganese, copper, and magnesium. The body needs these – lemongrass has them!

PART 3) THE REST

a) JALAPENO 
Full of immune-boosting and health-promoting properties; it has anti-bacterial and anti-carcinogenic properties, whilst helping to reduce (bad) LDL cholesterol levels. These Jalepeno peppers are pretty fiery (2500 on the Scoville scale of ‘can you handle the heat?’), and are more than enough to raise your metabolism a few notches too! It’s rich in vitamin-C (100g chilli = c.240% of RDA) which is immune boosting and fights free radicals from the body. There’s a good amount of minerals such as potassium, manganese, iron, and magnesium too, all of which will help regulate the blood pressure. It also provides your body with its required dose of B-complex vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin and thiamin (vitamin B-1).

b) GARLIC:
Everyone knows that it fights off pesky vampires, but were you aware that it can also lower cholesterol and blood pressure? It’s also a great source of potassium (regulates blood pressure / oxygenation & heartbeat pace, lubricates joints), iron (supports red blood cell formation), calcium (promotes healthy bones), magnesium (aids nervous-system functions, body temperature regulation, detoxification, energy production, and hormone balancing) manganese (an antioxidant enzyme), zinc (cell regeneration, digestion-aiding, with anti-cancerous properties), and selenium (heart-healthy, antioxidant enzyme). Somewhere inside it, there’s an “active” compound called ‘allicin’ which has been shown to reduce cholesterol, alleviate high blood pressure and help decrease the risk of heart disease and stroke.

c) ONION
A classic, but a great source of immune-boosting vitamin C, dietary fibre vitamin B6, Folate and potassium. A classic for a reason.

d) LEMON/LIME:
I have it first thing every morning with warm water. But it’s just delicious to drizzle on salads, in your tea, or over your fish or chicken! The citrus flavour freshens any dish. We all tend to reach for the lemon and honey when we’re ill – and rightly so, as these little citric bombs are rich in vitamin C, vitamin B, phosphorous. They also contain flavonoids, which profess antioxidants with cancer-fighting properties. Drink up!

e) HIMALAYAN PINK SALT:
Whilst I’d advise anyone to materially reduce the amount sodium in their diet, where possible, opt for pink salt (which comes from a huge salt mine in Pakistan, unlike the name would suggest!). Unlike what you find on your table, it’s not processed and chemically purified; instead, the pink tint is a product of the iron content. It’s rich in iodine. It’s chocca-block full of minerals including sulphate, magnesium, calcium, potassium, bromide, borate, strontium, and bicarbonate…

PART 4) THE PRACTICAL APPLICATIONS ???

1) My Moroccan Inspired Salad (pictured below)

2) My Thai Fishcakes (pictured below)

3) My Chilli Con Quorne (pictured below)

4) My Asian Prawn Broth (pictured below)

PRAWN COCONUT DISH
http://fitnessontoast.com/2013/01/13/go-coco-nuts/

5) My Lentil & Chilli Soup (pictured below)

LENTIL SOUP
http://fitnessontoast.com/2012/12/11/chili-warm-up-with-soup-1up-metabolism/

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