ALL TIRED OUT !!!

You’ve likely seen Strongman competitions on TV or youtube; vast, planetoid men flipping mega-tractor tires around, stacking novelty-sized sandbags, manually pulling vehicles, heaving some hulking Atlas Stones around etc… As much of a bewildering demonstration of muscularity as this is, the good news is that this hugely functional discipline of strength training can be incorporated into anyones training. Tire Flips are a fantastic way to target your entire body (especially the posterior chain), in order to build overall strength and power you can actually use. This post runs through the ‘why & how-to’ of these fabulous exercises – just click MORE…

NOW, WHY WOULD YOU PICK UP A TIRE ???

No, they’re not just for tractors! I’d argue as with most exercises – though perhaps especially with tires – they’re great stress relievers and epic endorphin releasers. You can vent all that anger on this big circle of rubber by flipping, pushing and owning them etc -it’s not a dainty piece of equipment that requires delicate caution to operate; brute force is encouraged! You just need to find a tire suitable to your strength, and if you don’t happen to live next to a tractor yard, these days you can find tires at your local gym; mine is courtesy of my friends at Virgin Active. Once you have a tire, depending on how many times you flip the tire, and the length of time it takes you to execute your flips, you’ll most certainly achieve an fantastic aerobic workout!

When you’re picking up the tire, in the squat position you’ll be heavily working your posterior lower-body muscles (the ones which I think make athletes develop all their muscle power, and the ones you can’t necessarily ‘see’), before rapidly transitioning to employ the upper body – core, back, arms and chest as you slam it down. This is a proper compound exercise, engaging so much of your functional muscle-base. The movement incorporates lifting, pulling and driving through the hips, to push & flip the tire over. Here’s how…

HOW TO?

1. Start with the tire lying flat on the ground in front of you.
2. Get into a squat position and grab onto the tire with your hands underneath it, whereby your feet are a shoulder-width apart. Ensure to maintain a straight back.
3. Then, in a controlled but explosive manner, pull the tire up simultaneously using equal leg, arm and back strength.
4. Standing up, quickly reposition your hands and push the tire over.
5. Start again as quickly as you can. Repeat until exhaustion!

Tip:
1. Avoid using your legs to sort of push the tire up as your more likely to sustain injuries!
2. As always get your technique right first; only then should you progress to a heavier weight!

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I WAS WEARING:

A relatively new discovery of mine; Alala

Pants: FAST TRACK PANT
Top: FLASH TEE
Shoes: Nike Air Custom-made (by moi)

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HIIT ME ONE MORE TIME !!!

It’s been almost 2 years since I first wrote about high intensity interval training (HIIT), yet even after all this time and my fitness adventures, it remains one of my favourite forms of training. After completing an exhausting session recently around the canals of Little Venice, I felt I had to share HIIT’s supreme benefits with you once again! If you’re time-pressed, have a short attention span, want to toast fat, increase tone, and build stamina you can draw upon at a moments notice, read on… (MORE)

1) WHAT IS HIIT?
At its core, HIIT involves switching between intensely focussed bursts of activity and relatively calm motion – the continuous motion keeps the heart rate elevated, which is key. Ultimately, you’ll set the level, but the most critical point is that you push into the your dreaded anaerobic zone. Be sure to listen to your body; if you’ve not trained for some time, you’ll likely find that your version of ‘interval training’ involves alternating between power walking and jogging. Others will manage to sprint, and then sprint faster. Finding your level and then slightly exceeding it is the whole point of HIIT, for me.
2) BUT WHY DO HIIT IN THE FIRST PLACE? 
Many people find never-ending treadmill expeditions to be dreary. For those people, HIIT is the answer! 15 minutes is all you need to test your limits – you save time, burn more calories quicker, maintain your muscle mass whilst toasting fat layers, and you stimulate the production of human growth hormone (HGH) ( which will help to increase your after-exercise calorie burn further, as well as aid in recovery)! You don’t need a gym membership, as it can literally be done anywhere, and you don’t need any equipment. But above all else, this heart-healthy session will push you into that dreaded anaerobic zone, which will leaving you huffing and puffing – most likely not for more!
3) MY HIIT WORKOUT?
I chose a route which was a loop around a particularly beautiful stretch of the waterway; I did my explosive sprint portion of the run for 30 seconds running along the bank of the canal, and then spent 60 seconds lightly jogging over the bridge to the other side of the canal and back round the loop. I repeated that 10 times, and that was my 15 minutes, done! What’s amazing is that the super-frosty cold weather just recedes into the back of your thought process whilst you concentrate on giving it everything in the sprints! I would love to hear what you guys think about in those seconds when all you want to do is give up. For me, it’s definitely cupcakes – a mountain of them!
WEARING:
For the photos in this post, Forever 21 very kindly kitted me out in my outfit of choice. I purposely styled a look which could be bought for under £50 (it was £44.50 in the end!), as I think dressing well for your workouts shouldn’t involve exhausting your wallet – just your body ?
JACKET: Reflective Trimmed Windbreaker – £22.00
TOP: Faux Leather-paneled Workout Top – £9.00
LEGGINGS: Colourblocked Workout Capris – £13.50

 

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ULTRA BOOST LAUNCH IN NEW YORK !!!

I just returned from a trip to Manhattan with Adidas for the launch of their new Ultra Boost shoe, alongside olympic titans Yohan Blake and Wilson Kipsang – an epic experience! This is a meaty ‘follow-on’ post from my trip to the company’s German HQ last year, and contains a behind the scenes view of the launch, my thoughts on the shoes, as well as an interview with Eric Liedtke (pictured with me above), who sits on the Adidas group board and is delivering their all-important ‘5 year plan’ in just 2 months time. It also has some of Adidas’ VP of Design for ‘Running’, Ben Herath’s thoughts too. I hope it gives you a good feel for what the company are up to right now, what they just launched, and what you’re going to see from them over the coming year! Read MORE…

SECTION 1) THE LAUNCH

The Ultra Boost is the opening ‘left-jab’ of the Adidas fight-back salvo after a tough 2014, and is billed as a game-changing innovation. The press community descended upon the iconic ’23 Wall Street’, in the city’s old financial district, and entered into a gritty, concrete, disused bank space with a hulking vault in the corner; all of which had been kitted out with plenty of Adidas decals! I was joined by c. 150 journalists from around the world, all of whom were being looked after in Soho’s achingly trendy Mondrian Hotel (which you might remember I posted about in my ‘Matcha Green Tea’ post last year). The scale, budget and ambition of this event was unrivalled compared to anything I’d attended in the past; this was a true global product launch extravaganza, and came off super-slick!

We learned that the shoe itself has a webbed ‘upper’ which stretches in sympathy with your foot as you strike the ground, and the midsole’s 3000 energy capsules encourage super-efficent energy recycling, putting a supposed 20% springier spring in your step than the previous generation Boost. They had scientific colleagues and a suite of measuring apparatus to demonstrate the before/after readings, which were undeniably impressive. They even showed their product against competitor shoes, to demonstrate superior efficacy, such was their confidence. All carried out by a host of professional, top-tier athletes who added serious gravity and credibility to the event.

SECTION 2) MY THOUGHTS ON THE SHOE:

I wore them exclusively for 4 days for exploring, jogging and working out, and here are a collection of first thoughts:

– By way of performance, you get an intense and immediately palpable amount of cushion and spring. The ‘coefficient of restitution’ – a technical measure for the springiness and amount of energy recycled – must be super-high! The thought of all that energy return is confidence-inspiring in every stride you take.
– I like the design, the pared-back simplicity and elegance of the aesthetic. Given the sleek and minimal lines, blended with the subtle, broadly monochrome palate, they could be worn either with dark jeans during the day, or colourful leggings at the gym. They don’t look limited to exclusive running purposes, and there’s something satisfying about the blue badge plate.
– I felt that my heels were positioned slightly higher than the previous generation Boost, tilting my foot forward slightly, as if trying to encourage a toe-strike to my stride. This took a bit of time to get used to.
– There’s also plenty of expansionary space at the front of the shoe, which is great for spreading the toes if you want a solid, planted connection to the ground when you’re executing a squat etc.
– The ‘Primeknit’ mesh fabric was super-breathable, and you can actually feel that efficient aeration when you wear them.
– It broadly feels like a neutral shoe, and one that my feet very much savoured wearing.

SECTION 3) THE INTERVIEWS:

I’ve chosen to publish my 2 interviews as transcripts, unedited, as I think there’s so much to learn about how world-class fitness companies like Adidas operate from them. First up, I was super excited to interview Eric Liedtke, who talismanically led the introduction at the launch event, much as Steve Jobs might once have done at Apple. He’s the guy people think will be the next CEO of Adidas, and I was very keen to hear what he thought would be the big trends over the coming year, as well as to hear what his response to the competitor advances in the US would be. Read below for his thoughts…

FOT: What’s the Adidas look-and-feel, in your mind?

EL: From an aesthetics standpoint, I’ll leave that to the creative directors, but to me it’s important to stay true to who you are. We were founded by Adi Dassler back in the day, and he was relentless in his pursuit of making Athletes better, and we hold that tenet true to everything we do. To me, we’re the original sports brand, and we seek to be the best in the world. If you think about coming from sport, making athletes better, you have to keep those things very close to who you are and how you speak about yourself. At times, we’ve gotten too far afield from that, but we’re bringing that back in to make it more sport-based; it doesn’t mean we walk away from some of the great things we have at Paris Fashion Week, or what we have with Originals, with Rita Ora etc. The important thing is that those come from a certain place. The consumer must see a consistency. They buy what you stand for, and I think you have to stand for sport – we’re rallying around that. We’re also working on being more new, and getting faster. Sport, New and Speed are the 3 words we’re working around – I could go on and on about that, but why don’t you give me until March when we release the SDP [Strategic Direction Plan].

What are the biggest innovation trends hitting in 2015?

We talked about one today; Ultra boost is an important one for me. Boost reset the industry, and makes a huge difference for runners. Not only is the step-in immediate, but also the running sensation; you’ll feel more fresh, you’ll feel more energy and you’ll feel like you can run further, faster, and that’s not to be taken lightly. As we expand boost in multiple categories now, I can’t get basketball guys to take it off, even if we want to hit a different price point, they’re saying ‘I’m wearing Boost’, so as we look to put the product into Baseball, American Football and even Football, I think you’ve got a great opportunity to really replace EVA as we know it today. That’s a big one for me. Obviously we could talk about Wearables; it’s a very interesting field, we’ve got a lot of things going on there that we’re not ready to talk about yet, but we’re not to be taken lightly. We’ve got a 450-patent family in that area, so when the Tech companies on the left coast of America come to talk to us, they know what we have, not just from a ‘leading industry, with miCoach team systems’ that Germany AND Argentina both trained in for the World Cup, but we’ve got that data, and the techniques that can bring it to the consumer. We’re weighing our options at the moment regarding which partners to go with.

Do different markets have different types of product that sell better, and if so, how would you characterise the difference between the US fitness consumer and the European fitness consumer?

It’s a great question. Every market always has nuances, but I try to look at it through the similarities. Sport is sport, and I think if you’re true to that, you can really start to make some headway. Whether it be football, or fitness or running, I think we try to make the best for the athlete, and then there might be a design nuance; there may be an 8-inch short versus a 12-inch short in the US because Europeans always wear a little shorter. It might be a tighter fit around the ankle on pants than the American’s might want. It’s about more of a styling question at that point. But the performance, the innovation, the best for the athlete… that’s universal. Then as you go into it you have to style a bit. If you start with the similarities, it’s always easier to just edit in the differences.

You recently bought in 3 super high profile designers from Nike, and have opened an epic design studio in Brooklyn. It sounds great. Can you talk a little bit about the plans they have and how they might change things for Adidas going forward?

I think one of the key things in any industry, particularly ours, is creativity. I think we’ve got to have a culture of creativity and innovation, and we have to be relentless about that. I make no substitutions or sacrifices, I cut no corners when it comes to that. I aim high and we as a brand must aim even higher. When we went out there, we wanted to get the best of the best, and I feel that we’ve landed them. These 3 guys, their records speak for themselves. Denis Dekovic is renowned for the Magista and the Hypervenom before that in Football; we’ve got Mark Miner who does all the Free, all the running product for Nike and has been one of the leading Running designers in footwear; and also Marc Dolce who’s the sportswear guy. I feel it was a dream come true, I’m excited to work with them all, and I’m excited to get them help us be a more creative and innovative culture. That’s what I expect for them to bring, and having them in Brooklyn is a ‘two-for-two’ because we wanted to open up a studio anyway, and starting it with them is a great thing for me. It gives us an American point of view to marry with the machinery that we have in Germany. The idea for me is to get that overall personality right, so we have the innovation, and the engineering and the German machine, supported with some American insights; I think that’s really critical for us to accelerate into a winning stage.

You’ve run Footwear Marketing, Brand Marketing and Sports Performance marketing in the past, the ‘Marketing’ component is clearly a crucial part of Adidas right now, especially in the US. Can you talk a little bit about what you want to express with your message in 2015?

It goes back to Sport. We’ve never run a Sports campaign. From a messaging standpoint, we’ve never said ‘this is what we stand for as a Sports brand’. We’ve always said, hey we’re ‘Impossible Is Nothing’, ‘Become Provocative’, we’ve said we’re ‘All In’ from the Court to the Catwalk, but we never really said ‘we’re a sports brand and the best one in the world’. What we’ll launch in the next 3 weeks is called Sports 15, a series of Kick Ass sports ads. You’ll also see a much more determined approach in Originals with our Superstar campaign to get back to being the OG; we’ve got 2 really great brand marks that just need to be cleaned up a bit; 1 is the Original Sports Brand, and the other is The Best Sports Brand. How do we get back to that, so that when a kid looks at a shoe or a commercial, they see either the OG with the foil, or they see the Best with the badge of sport. Even the ways we talk about our brands are going to be different. But internally, this is as important as externally, so we’re really sharpening that up. Then over the next 9 months we’ve got to do a massive reorganisation to allow ourselves to be much more clear in that, and hold people clearly accountable for delivering on those results.

It’s your 21st year with the brand. You’ve seen plenty of 5 year plans. Can you talk a little bit about how you’d like the company to look in the next 5 years?

I’ve been a part of many 5 year plans, and I think the important learning for me is 5 year plans can’t be fixed. The world isn’t static, and you can’t anticipate what’s going to happen tomorrow. We’ve got tonnes of examples in the past 30 days; nobody saw the Rouble crisis, nobody saw the Terrorist Attacks, nobody saw the strength of the Dollar, just to name a few that are out of your control as a business person, but they have an effect on your consumers, and you have to be able to react to that. One of the things that we’ve been doing a lot is really working closer with brands we admire, whether it be Disney and Pixar, whether it be Red Bull, whether it be Google, we’ve spent a lot of time talking to them about how they set themselves up. We don’t want to be static any more. Yes we want to set that 5 year ambition, and we want to have a very clear ambition to be the best sports brand in the world; and we want to script the beginning of that path, but you can’t script the middle, so to me, what we’ve learned from Google – and I took [some senior colleagues] down to Zurich to work with their European Headquarters for a 3 day offsite – is basically ‘Launch and Iterate’. Don’t try and get everything right, get it out there and let the consumer help make it better. That’s kind of what we’re doing today; you see a very rough place and platform, we give you guys some information… we’re giving you studios to shoot, news rooms to publish, access to leadership to talk and ask questions, and then you shape your own story. That’s what we want to do with consumers, as they are ultimately the new voice; go on twitter right now, and there’s 1000 things already published on this event itself. I think to me it’s about maintaining that flexibility, and I want to steal that phrase from the digital age, which is ‘Launch and Iterate’. I think you have to use that mentality, to get stuff out there, and then we’ll make it better with everyones help. That’s going to be critical to the 5 year plan as we go forwards; we obviously want to build a better brand, we obviously want to be more profitable, we obviously want to win more market share… those are great things to want, but you can’t script every little thing, and I think previous plans have tried that too much, and it locks you in. It makes you handcuffed to a plan that’s maybe no longer valuable.

Can you talk a bit about the 1bn Manchester United sponshorship deal. What do you consider before pulling the trigger on that sort of thing, and why Manchester United?

We look at everything from every angle. We look at the cost, the sales potential, but more importantly the branding opportunity and how it works for our consumer. There’s not so many assets that come up like Man U on a regular basis. Say what you will about their current form, whether you’re a fan or otherwise, it’s Man U, they have the largest fan-base in the world bar none, they have the largest following in Asia bar none, they have 60 million fans. To me it’s about growing advocates; the deal gets really cheap, really fast if we change the whole license-sponsorship model. If I can convert those 60m fans into 60m Adidas advocates, it’s a cheap deal, and it’s automatically valued in a different world. If you just look at it by license sales, of course you’d question it, you’d be crazy not to. But you also have to look at the net sales we have there, the price you pay for that, and the standard that’s going on in most teams, and if you add on the additions with the fan-base, it gets attractive. We’re planning to reset the entire way that license deals are done with this one; we’re doing it with the Byrons, the Chelsea’s, the Real’s; they’re all very important, but it was great to have them on board. There’s no-one that comes close to our portfolio as far as clubs are concerned, so we’re very bullish.

I recently visited your spectacular HQ campus in Herzo, Germany. Can you talk a little bit about how important it is, and what it represents for you?

Being an American, I love the commitment to the ‘sacred ground’, that we stayed in Herzo where we were founded all those years ago. I think there’s something really special about that, because you feel it. The facilities we’ve built are second-to-none; the workspace, colocating all the teams together, common insight, open communication, day care facilities, the gym, the track, the restaurant. The future though is unscripted, again. Out ambition is to win, and we’ll hold no prisoners for that. We won’t be afraid of setting up virtual campuses if we need to, to win other places, and I’ll point at the Brooklyn design studios as an example. If I need to do that in Shanghai, Tokyo, Sao Paolo, you name it, we’ll do what we need to do to win. Herzo will always be our HQ, but we won’t be afraid of investing in America, or London or other areas to set ourselves up in a more winning position.

 

Finally, I got to interview Ben Herath, VP of Design for the Running category. Whilst Eric’s interview was a great insight into the company and what’s driving it, Ben had some fabulous vignettes about the design angle:

FOT: I recently visited Herzogenaurach, Germany (Adidas headquarters) what’s it like being based there and what does the place mean to you?

BH: Actually I’ve been in Herzo for the last 12 years and I’m from Australia originally. It was always a dream to live in Europe so for me it’s been incredible to live in a European city, I have to say. I love the charm of Nuremberg as well – I live just outside the city walls there!

Would you mind telling me a little bit about your design journey and how you got to where you are now please?

I studied industrial design at the university of South Australia, grew up in Adelaide and I worked in different parts and places around the world, then found my way to Adidas 12 years ago. I’ve always loved sports and I’ve always loved creativity. I’ve always been drawing and building, and I think that’s what drew me to Adidas really. As an Australian I also wanted to travel the world, and the idea of designing great things for a great company in some far away place was always a dream – so that’s a little bit about my journey. It took me a while to get to Adidas but the last 12 years have been an absolute blast and I loved every minute of it.

You designed the iconic Adidas Feather – could you please tell us a little bit about how the design process works from inception though to end product?

Oh, I’m going to have to go back in time to think of that one, but it’s pretty much the same for all shoes, whether it was the Adidas Feather which was a few years back or today’s UltraBoost. It’s a similar process of having a goal in mind about what we’re trying to create and for us here it was the greatest running shoe that we’ve ever made. How do you start drawing that up, how do you start sketching what that might mean? It come back to our insight. With Feather, at the time, it was creating the lightest shoe and that drove the design; for Ultra Boost, it was about how do we create this energising experience, something that you haven’t felt before, that feels unique. So that was a tougher challenge I have to say. When you’re talking about ‘just make it more lightweight’, you’ve got functional parameters there, but when you’re looking at building an experience to a shoe that’s a tougher problem to solve, I have to say. So what that meant was instead of sketching we spent more time mocking samples up, we spent more time making different prototypes , tested different materials that tried different constructions, different things that stretched and moved with your foot and throughout that we kept finding better ways in building the shoe. So depending on the shoe at some point it goes from sketching to prototyping and building, and this shoe I have to say got to prototyping very quickly in the process. We were building different samples, but once it’s in 3D and you’re able to put it on your feet and go out for a run… Luckily most of us on the team are ‘sample size’ so we could build a prototype and try it on and go out for a run. That immediate feed-back and ‘oh that’s not working’ or ‘hey we need to improve here’ or ‘strengthen there’ or ‘make this area stretch more’ – that instant feed back is what drives the design – it’s very much prototype driven. We also have pools of testers that we work with from all around the world. The feedback we get then also informs about how the shoe is going to look.

From a design perspective do you ever feel ‘restrained’ in the slightly more limited materials you have to play with?

I think the ‘restraints’ inspire creativity. With perimeters, you suddenly you have to rethink how you’re gong to create this experience with with just those pieces, and it really forces you to solve problems in new ways. We wanted to create a logo which represents the premium nature of the design and we were inspired by the badges on the back of BMW’s driven on the Autobahns – back and forth to work and we thought that would be cool. We actually went to the guys who do the badges and said ‘look can you put that on a shoe for us?’ and they hadn’t done that before. We did a lot of test trials and right down to the finish. They had a whole load of different metallic finishes that they used, and I think this is ‘grand piano gloss black’ and ‘gold metallic satin’; we did loads of different trial runs with these finishes and that’s an example of us going outside our own industry, finding something we thought was cool and bringing to back into this.

Who have been your design mentor that have inspired you?

I would say my design mentors are the ones I’m working with. They challenge me all the time and our design team is filled with creative designers thats are constantly feeding off each other and sharing ideas. The footwear designers sit right next to the apparel designers, and we’re always inspiring each other. What works on apparel; does that work on footwear and vice versa. So what’s inspired me I would say is what happens everyday amongst the design teams.

Any tips for aspiring shoe designers out there?

Well I would say creativity passion for sports, passion for shoes, of course, and but then also a curiosity and a willingness to learn. A curiosity to ask ‘why does that shoe look like that?’ and also a willingness to try new things, to draw new things, and to wrap new materials around the foot that you’ve never wrapped around the foot before. The sort of experimentation, in trying and thats just passion and encouragement you know. Keep trying to build shoes in different ways.

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THE BENEFITS OF COFFEE !!!

Any lifestyle blogger worth their weight in bitcoins will post the obligatory ‘latte art’ snap to their Instagram account every few weeks; some may even have a dedicated Pinterest board showing these delicious masterpieces! It’s a guaranteed feel-good picture, instantly conjuring the creamy, earthy comfort that goes along with the first sip… But here on FitnessOnToast, you might not expect to see such indulgences?! You’d be wrong! This post focusses on the benefits of coffee for your training regime, and some of the potential disbenefits you should be aware of too. All pictures shot at the beautifully glamorous Waldorf Astoria, where I stayed on my recent trip to New York!

I recently stayed at the beautiful New York landmark, Waldorf Astoria on a blog trip to the city. At the time when it first opened on Park Avenue on October 1, 1931, it was both the tallest and largest hotel in the world. The hotel has seen iconic faces such as Marilyn Monroe reside in the Waldorf Astoria Signature Suite in 1955, and jazz legend Ella Fitzgerald perform in their ‘Starlight room’; that feel of old-school glamour still pervades every corridor.

Prior to my morning workout, I’d enjoy a coffee at their Peacock Alley breakfast bar each morning; as you’ll likely know, coffee is a powerful stimulant which is both effective and satisfying, but also highly addictive and potentially counterproductive. This post investigates it’s benefits and disbenefits

1) WHAT IS COFFEE?

Coffee is in fact a seed (not a bean) plucked from within the ‘berry’ of the Coffea plant, which is grown, dried and roasted, and is thought to originate from the Oromo ancestors of 13th century East Africa, Ethiopia. The Finnish population supposedly are the most extreme coffee drinkers in the world, with a vast average of 5 cups a day, followed closely by almost every other Scandinavian country (we Swedes come in 6th place). Brazil produces nearly 44m sacks of the stuff every year just to satisfy our demand, and it’s one of the most traded agricultural commodities on the planet!

2) WHAT DOES COFFEE DO?

Coffee tends to be associated with the wonderful superpowers of its caffeine, but the caffeine content varies greatly depending on the variety and cultivar of bean and indeed, the brand you buy – it’s worth discovering exactly how strong your daily coffee is. To give you that ‘wake up’ feeling, it essentially tweaks the brain’s chemistry by blocking the chemical adenosine which is associated with sleep, and simultaneously activates the brain’s ‘pleasure’ sensation. The these two feelings combined make it highly addictive! It also triggers the sympathetic nervous system into fight or flight mode, introducing some adrenaline into the bloodstream, making you feel a bit on-edge and alert, as well as causing the neurones to fire quicker, for more focussed mental activity!

3) IS IT GOOD FOR YOU?

Research regularly shows that in moderation, coffee remains beneficial mainly because of it’s high levels of antioxidant compounds which help fight free radicals in the body. These compounds, called polyphenols, are found in many fruits and occur naturally in coffee. Research has also shown that modest consumption of coffee can improve vascular function, boost mood, relieve headaches, and may be disease-preventative, and may even reduce the risk of the likes of Parkinson’s and Alzheimer’s disease.

4) DO I DRINK IT PRE-WORKOUT ?

It’s broadly considered to be beneficial to drink caffeine pre-workout – by triggering an acceleration in your metabolic rate, it can increase the pace at which you toast your fat supplies, rather than simply drawing upon glycogen stores alone to fuel your workout! The ‘fight or flight’ mode heightens focus and therefore should improve performance. I personally feel the caffeine gives me a bit of a natural pick-me-up too, which is perfect just before training; it sharpens my concentration and muscular performance, and overall feels like it lifts the effectiveness of my session by c.25%!

5) THE DOWNSIDE RISKS

You might be worried about coffee, and you’d be in good company – my fellow countryman King Gustav III of Sweden (who sadly died 223 years ago) once ordered a study into whether or not it was dangerous, in one of our country’s first ever clinical trials! Today, we know that excessive consumption of coffee puts a lot of stress on your body and may have the opposite effect where fatigue hits your body shortly after finishing drinking your cuppa, as you’ve developed a tolerance; you find yourself reaching for another coffee to cope, thus entering a vicious circle and ultimately creating a dependency. Excessive coffee raises you cortisol levels sky high (stress hormone) which has been related to development and retention of abdominal fat. Another reason not to overdo it is that it can imbalance your serotonin levels (which regulates the mood and the sleep cycle), as well as cause the heart to beat faster, headaches (withdrawal related), and anxiety. As you may have read in my Sleep Post here, Dr Guy Meadows recommends caffeine should be avoided after 13:00. Finally, like the Italians, whenever you do drink coffee make sure you drink it with a large glass of water. Caffeine is detoxified by the liver and too much is very dehydrating so water consumption should be automatic. C. 450mg of caffeine is the recommended daily max limit, which equates to about 4 cups, but I’d argue no more than 2 to avoid developing dependency! Also, be aware that a regular skinny latte contains about 16g sugar (c.25% of your RDA), thanks to the milk content, so do keep that in mind!

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I WAS WEARING:

The spirit of New York took me, so I’m wearing head-to-toe Victoria’s Secret …
– The Hoodie: ‘New York hoodie’, sort of stating the obvious! Aside from that it’s super cosy and very girly. Plenty of cute ones here.
– The pants I’m wearing are perfect for yoga or warm-down alike
– Bra: The Player Victorias Secret Cross back
– The socks … I can’t even ?
– The Necklace: My gorgeous custom Silver necklace was a fabulous gift from Jenny Present – thank you

 

NEW YORK, OLD SPORT !!!

ALERT: Fashion post! For those who’ve come to expect informative and forensic posts on niche topics, this one’s not for you ? We took these photos on a recent trip to New York with Adidas (you may have seen my post about the UltraBoost Launch), and I just had to share them! It was both the coldest and clearest of winter day’s I’ve experienced on Manhattan Island, and as I wandered through Central Park, I fell slightly more in love with the place! Click MORE to see all the pics…

Why I love NYC? A trip here is never a bad idea. Exquisite restaurants, cosy cafes, inimitable Art Deco architecture, impossible energy, fabulous shopping and as many healthy destinations as you can shake a stick at! Everything’s so compressed that you can walk from one end to the other (bit of a tourist activity, I know) but taking in each varying part is so invigorating!

On this occasion, I was invited along with a group of awesome fitness journalists to attend the global launch of the Adidas Ultra Boost shoe, which took place in an old bank/vault on Wall street. See the whole experience in my previous post HERE. We were treated to an exceptional few days of exploring, and in the picture above, we were preparing to go on a little light jog to trial the Ultra Boosts through Central Park – the most visited park in America! Afterwards, I stopped at the most fabulous little branch of Le Pain Quotidian, nestled in the middle of the park, for a well deserved and warming brekkie.

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I WAS WEARING:

Pants: Adidas ‘Ultimate Fit Highrise Tights’
Trainers: Adidas Ultra Boost
Jacket: Canada Goose Montebello Parka
Bottle: Victorias Secret, Sold out
Gloves: Ugg Turn Cuff Glove

QUITE INTER STELLA !!!

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

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

HOW TO?

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

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

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

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

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

KEY POINTERS:

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

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I WAS WEARING:

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

THE BENEFITS OF HORSE RIDING !!!

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

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

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

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

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

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

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

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

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

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

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

ACTIVE ESCAPE TO COWORTH PARK !!!

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

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

1) THE SPA COMPLEX

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

2) THE EQUESTRIAN CENTRE:

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

3) THE FOOD

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

4) THE ROOMS

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

5) OTHER FITNESS ACTIVITIES

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

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

SUMMER BODY, NOW ?!?

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

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

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

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

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I WAS WEARING:

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

THE FUTURE OF FITNESS ???

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

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

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

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

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

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