TARGET YOUR CHAKRAS!

I recently went on an active trip to one of my all-time favourite islands, Ibiza (full ‘active escape’ review upcoming!). For decades, the island’s had a strong bohemian feel and it still breathes the same warmth and welcoming today! There’s so much more to discover than the commercial megaclubs; countless hidden beaches, organic farms, horse rides, hikes, tranquil spa hideaways, beautiful hotels, vistas of exceptional natural beauty and much more, which I’ll revisit soon!
Since part of my trip’s daily routine was yoga and mediation with the fabulous instructor Mel, I wanted to focus on Chakras, which in Yogic lore are the 7 core ‘junction boxes’, or centres of energy by which Cosmic energy is said to flow into our bodies. They run down the central pillar of the seated body, and the word itself means ‘Wheel’ in Sanskrit, as Chakras are thought to be spinning vortices of energy. In my photos, Mel shows me how to dispatch some of her favourite poses to help access some of the principal Chakras. I’m also wearing Daisy London’s gorgeous Chakra line of jewellery, inspired by ancient Buddhist symbols representing these 7 core Chakras, which felt appropriate! As you might have spotted on my Instagram, I’m thrilled to be contributing to Daisy’s four-part wellness guide; hop over to their page to find my mini wellness guide and win some jewellery in their competition! 

1. SUKHASANA (PEASANT/MEDITATION POSE, as above image)

This traditional meditation pose is harder than it looks and requires good mobility.
1) Sit with the legs straight in front of the body. Bend one leg and place the foot under the opposite thigh.
2) Bend the other leg and place the foot under the opposite thigh.
3) Place the hands on the knees. Keep the head, neck and back upright and straight but without strain.
4) Close the eyes. Relax the whole body. The arms should be relaxed

CHAKRA SIGNIFICANCE: This is said to help us access the Agya Chakra, located between the eyebrows (hence it’s meaning as the Third Eye) and is connected to our insight, intuition, and the way in which we process knowledge. When it’s in balance, we trust ourselves and our choices in life, and vice versa. I particularly like this one, as it’s involved in Meditation (about which I wrote recently), whereby you have to relinquish distractions and connect with tranquility. This position facilitates mental and physical balance without causing strain or pain.

2. VIRABHADRASANA (WARRIOR POSE, as above image)

1) Stand with the feet together and the hands by the sides.
2) Step backwards with the right foot turning it to a 90 degree angle parallel with the back of the mat.
3) Ensure correct standing alignment, with the heel of the left foot pointing backwards into the centre of the arch of the left foot.
4) The hips should be square and open pointing in the same direction as the right foot.
5) Inhale lifting the arms to shoulder hight, exhaling as you bend the left leg making sure the knee is directly above the ankle and not overstepping.
6) Ensure the knee doesn’t move to the left or the right. Remain upright and straight in the spine.
7) Turn the head to look over the left shoulder, softly gazing at the thumb of the left hand. Repeat on the opposite side.

CHAKRA SIGNIFICANCE: This helps us to access the Manipura Chakra (meaning the Jewel Place, thought of as the Power Chakra), which is said to be situated in the spine behind the navel. It’s the centre of self-assertion, knowledge, dynamism and confidence, helping us to power through our daily grinds! It’s also related to the vital process of digestion and food metabolism, and governs the functions of the gastric glands, pancreas gall bladder etc. It functions as the psychic centre which controls the the instinctive drive to find food and nurture the body, and is said to control the energy balance and thus strengthen our health. So you can end up accessing quite a lot with one little pose!

3. UTTHITA TRIKONASANA (TRIANGLE POSE, as above image)

1) Start standing upright with the same foot positioning as Warrior, and keep your feet c. 4 feet apart.
2) Raise your arms parallel to the floor and reach out to the sides. Turn your left foot in slightly to the right, and your right foot out, aligning the right heel with the left heel.
3) Turn your right thigh out. Extend your torso to the right directly over the right leg. Make sure to bend from the hip joint, not the waist. Be careful not to tip the body forward – meaning a lateral (sideways) bend of the spine.
4) Then place your right hand on the floor, shin or ankle (or thigh), whichever feels comfortable, whilst remaining in the right position. Stretch your left arm toward the ceiling, with the arms in a straight line and keep your head in a neutral position.
5) Do not strain to achieve the final position. Flexibility will come with practice

CHAKRA SIGNIFICANCE: This helps us to access the Manipura Chakra, as above. There’s a significance to the Triangle though, as it’s a shape you’ll encounter time and again in the symbols for each of the Chakras. It’s geometrically related to the sweeping circles of motion through which the human body can stretch, and is integral to the motions of Yoga.

4. VASISTHANA (SIDE PLANK, as above image)

1. Start by positioning yourself lying on you side on your mat.
2. Slowly and in a controlled manner, lift yourself onto your left/right arm which should be positioned directly under your shoulder.
3. Shift your right/left foot onto the other. Your body weight should be completely supported by your right arm and right leg at this point.
4. Make sure your body is aligned – keeping your torso, hips legs, chest in line. Aviod pushing your hips backwards.
5. If you feel comfortable at this point stretch your arm toward the sky, keeping it in line with your shoulder.
6. Finally turn your gaze up your hand.

CHAKRA SIGNIFICANCE: This helps us to access the Manipura Chakra, as above.

5. EKA PADA PRANAMASANA (TREE POSE, as above image)

1. Start by standing firmly on the ground. – focus the gaze on a fixed point in front of the body.
2. Shift your weight onto the left foot, maintaining a strong, firm foot on the floor
3. Slowly bend the right knee
4. With the help of your right hand hold your ankle.
5. Then slowly and controlled lift the left food to the inside of your left thigh.
6. Make sure not to twist your pelvis but stay centred throughout.
7. At this point you can either place your hands in a prayer in front of you or hold your hands up in the sky as the photos show.

CHAKRA SIGNIFICANCE: This helps us to access the Anahata Chakra, often thought of as ‘the Heart Chakra’. It governs our emotions, our facility to love, our compassion and trust, as well as our commitment and hope. It’s also responsible for grief, resentment, anger, loneliness and other such emotions, and should there be an imbalance in the Anahata Chakra, jealousy, isolation, and lacking compassion are said to follow. Back in the physical world though, the Tree Pose strengthens the leg, ankle and foot muscles, and helps to develop nervous balance.

6. PARIPURNA NAVASANA (BOAT POSE, as above image)

1. Start by sitting on the floor and place your legs out in front of you
2. Place your hands on the floor behind you with your fingers pointing towards you.
3. Now slowly lean back maintaing a neutral spine and smog (strong?) core. Only go back to a point which feels comfortable to you. Keeping your chest open and shoulders back. (avoid slouching, or rounded back)
4. Now slowly bend your knees and lift your feet of the floor.
5. At this point lengthen your legs as much as possible ensuring you still keep a good posture. Personally I find this super difficult as my hamstring are super tight. But remember only got to where is comfortable to you.
6. Hold your arms out alongside your body parallel to the floor. palms facing inwards

CHAKRA SIGNIFICANCE: This helps us to access the Manipura Chakra, as above.

Big thanks to Mel for her fabulous guidance throughout her Yoga sessions, and Daisy London for the #DaisyDoesWellness collaboration which has been a pleasure to be a part of ?

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I WAS WEARING:

Pants: Varley, Lena Compression legging – White
Sports Bra: Varley, Margot – White
Top: Lindex top – White

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DISCLOSURE: THIS IS A SPONSORED COLLABORATION WITH DAISY AS PART OF THEIR ‘#DaisyDoesWellness ’ CAMPAIGN, IN WHICH I’VE CHOSEN TO PARTICIPATE.

BLISSFUL BALEARIC BOOTCAMP…

You might have noticed from my Snapchat & Instagram that I recently passed a seriously healthy week visiting one of my all-time favourite islands, Ibiza. I’ve been visiting the island for many years, yet every time I go back I’m still blown away by its beauty afresh, and I’m constantly discovering new hidden coves and exciting secret beaches! So when the team from Balearic Bootcamp invited me to experience their week-long fitness retreat on the island, combining two of my loves, wellbeing & Ibiza, it wasn’t a difficult decision… Read MORE to find out exactly what the experience involved, and how it left me feeling…

PLEASE BE AWARE: I’m not affiliated with Balearic Bootcamp. I have encountered 3 instances of people experiencing difficulties with the retreat – please be mindful of this when booking. I was simply invited out for the week, and regretfully cannot assist with communication problems.

1) THE VILLA:

Balearic Bootcamp is hosted in a crisp white, 10-bedroom villa which feels purpose-built for hosting Ibizan parties, yet works just as perfectly for a health-conscious crowd. The architecture is beautifully modern, fusing Bauhaus flourishes with a more avant-garde Minimalist frame, arrival at this iconic venue is imposing! There’s an infinity pool which overlooks the San Jose bay, acres of lush land surrounding the villa, and a devastating hill which turned out to be perfect for grueling sprints! I was based in the most exquisite dual-aspect ‘penthouse’ room, with floor-to-ceiling windows, a tree-canopy view over the island, exquisite marble flooring, a colossal bed, and a bath big enough to fit a baby elephant; creature comforts are well covered. Every morning at sunrise, light would flood my bedroom in a warm orange-red glow, which is a totally rousing start to the day!

2) THE TRAINING:

Hugo Martini Mensch, the dedicated trainer for your week, is responsible for putting you through your paces; a task he achieves every time, without fail. Strategically positioned around the villa, you’ll find battle ropes, kettle bells, dumbbells and other assorted training accessories. You’ll be bear crawling, jumping and HIIT sprinting every day. The sound system (kitted out for Eric Morillo himself should he swing by post-Pacha) is exceptional when you need a motivational hit to boost the mood and power you through the last set; and house doesn’t sound as good anywhere else as Ibiza! Whilst you’re sweating outdoors, you’ll also catch a fabulous tan. Plus, the infinity pool serves as the perfect cool-off dip after a sweaty work out!

3) THE FOOD:

Whilst you’re busy working out, Anne-Marie, the founder of The Ibiza Kitchen, is creating organic, mostly-home-grown masterpieces of healthy nutrition in the villa’s kitchen. The food is not only nutritionally clean, it’s also divine! It is precisely the type of food I love and cook myself at home. She opts for organic, natural flavours – steering away from sugar and salt and instead infusing foods with fresh herbs and spices. You’ll also not find any dairy, grains or sugars in her recipes. Nourishing yourself with such high-quality, natural food is something of which you feel the benefit more and more as the week goes on. The effect is quite remarkable.

4) THE SCHEDULE:

Upon waking, someone knocks on the door with a freshly squeezed lemon juice. Every day kicks off with 10 minutes of meditation. Every other day, the group would go for a 20 minute run through the gorgeous lands around the villa. Each day, there would be a number of strength training sessions and yoga. At all times, your activities are completely taken care of meaning you can comfortably leave your brain at the airport, as you simply have to turn up, marvel at the beautiful locations, and consume the super high-quality program that someone else effectively spoon feeds you; healthy living, outsourced!

5) THE OTHER ACTIVITIES:

Aside from daily training we also got the chance to explore the island. You may have seen my previous posts – ‘Cliff top hiking in Ibiza‘ (where we got to explore both Atlantis and Es Vedra which boast some of the most stunning views of the Island), and the Chakras post. We also went for a lengthy walk nearby Salinas (a truly wonderful beach, which is a must visit if you do go to the island!). Make sure to grab some munch at Sa Trinxa too! There was also a beautiful voyage to Formentera, one of the most idyllic places in Europe (see the first pic of the below batch – ahh!). I chose not to pursue any partying this time around, as the week is all about resting, restoring and refreshing.

6) THE OVERALL VERDICT?

The consequence of this indulgent program is that I returned home feeling totally rebooted, energised and ready to take on exciting work in busy London. I genuinely consider it to be the perfect escape for anyone looking to kickstart their training, wanting to push themselves, but also to spoil their body with the most delicious and healthy foods, along with a chance to re-invigorate the constitution with beautiful scenery and a healthy dose of vitamin D – thankfully supplied by the ever smiling Ibizan sun! I consider the cost of the basic ‘Premium’ package, starting at £1,011, to be excellent value for money, and whilst £1k is not a small amount of money, you get an incredibly large amount of high quality ‘product’ for your cash (the stay, full board, training 2x daily, yoga, meditation, consultation, events), rendering this inexpensive in my view. And what an Island Massive thanks to the Balearic Bootcamp team for looking after me so wonderfully during the week.

TIPS FOR HEALTHIER TRAVELS!

I absolutely adore travelling (as you might have guessed from this blog’s bursting ‘Travels’ section!), especially as we edge ever-closer to the Summer Holiday season! In chasing this semi-nomadic dream of travel, I’ve picked up a few tips-and-tricks around how to stay healthy when travelling, and thought I’d share them with you here alongside some of my travel essentials which will be accompanying me on my journeys during Summer 2015! Click MORE to see it all…

FIRST, SOME TIPS

A) COME PREPARED FOR THE BEACH!
When you arrive at your destination, your swimwear is likely the first thing you’ll want to use, so pack it in hand luggage! Rather than waiting for your baggage to be taken up to your room you can throw it on instantly and unwind by the pool. Sometimes your room isn’t ready in which case it’s logistical hassle having to unpack the suitcase and change elsewhere! Finally, worst case scenario, if your bag gets lost, at least you have your bikini, which can just *make* the holiday ? !

B) HANGERS
Pack your clothes on thin wire hangers – the dry cleaner’s ones are ideal! By including them in your case, with your clothes attached, you just hang them up instantly upon arrival, and can leave them behind when you just want to stuff your clothes back in the suitcase for the unwelcome return leg of the journey!

C) PRE TAN
Arriving at the destination as white as a sheep isn’t optimal. I like my Vita Liberata tan as it’s organic, smells good, and leaves a *brown* tan. See below…

D) PLUG IT OUT!
Earplugs – an absolute essential. You just never know what your hotel’s philosophy on ‘soundproofing’ is going to be like, or indeed how energetic your neighbours will be! These two yellow buds can literally be the difference between a relaxing break and a nightmare trip! I find there’s nothing better than these!

E) SAILORS LEGS
Bringing some travel-sickness pills is a guarantee that you can enjoy an outing and avoid being sat on the back of a boat, staring at the horizon as you’re sick, whilst on a romantic scuba diving trip (been there!).

F) THIRST QUENCHER
Whatever you do stay hydrated! Keep filling your BRITA Fill&Go – on the plane, by the pool, going to a market or a beach etc! Recirculated airplane air is massively dehydrating, and when you’re already low on water, you’ll feel even hungrier as your body believes that it needs something – anything! Planning ahead can help you beat this one, and drinking good water can help your body feel far better!

G) SNACKING SMARTER
Unhealthy travel food can seem irresistible; you’re on holiday for an indulgent time… but striking a balance is important too. For that reason, I like to bring my own snacks – that way I can control the content – think along the lines of nuts, seeds, and fruit – at least until you get to your detstination and can then enjoy a serious meal!

G) PORTABLE PHONE JUICE
My life is on my phone and if my phone ever runs out of juice, I’m totally lost! This portable charger allows me to rest safe in the knowledge that I’m safe and it lets me browse endlessly online

H) DOWNLOAD BEFORE
Before take of download anything you want to read or watch – the news, a movie, games etc!

NOW, THE FOT TRAVEL CHECKLIST:

– SUNGLASSES – A bit like shoes, in that a girl can never have too many pairs! Oversized sunglasses continue to dominate my top drawer, as do unique shapes and coloured lenses. I personally love these oversized Taylor Morris Invidia frames with these subtly gold-mirrored lenses, and havana/amber combo frames – very sporty-chic, in that they’re as appropriate for your beach-front run as they are for your hotel breakfast!

– SCARF – on holiday this becomes the most versatile piece of material – it shields against the sun, can be worn as a makeshift-kaftan to lounge round the pool/beach, and, crucially, it cocoons you in a bundle of warmth amidst the aircraft’s chilly air conditioning!

– HAT – A key travel essential, to celebrate the occasion of going abroad! For me, it really marks the moment, because it’s not every day that you just throw on a wide-brimmed hat! This one’s a favourite from Top Shop!

– SPRAY TAN & SPF – whilst it’s strongly possible that you’ll pick up some colour on holiday, to avoid that spectre-chic look for the first few days (especially if it’s just a weekend getaway) I typically like to use a pre-tan product to nourish my skin and give it some bronzed gloss beforehand. I’m particularly fond of this gorgeous Vita Liberata product, which is organic, plant-based, non-toxic, and I accompany it with a complementary line of SPF when I’m at my destination, which will protect you nicely against the strong UV radiation (often found anywhere-but-London!). If you want to pick some up, the company have very kindly extended a 25%-off code to readers: just enter FITNESS25 on checkout!

– BIKINI & SWIMSUIT: If you’re anything like me and are jumping around on the beach, snorkelling, swimming etc, a full swimsuit is appropriate ensuring you don’t accidentally show a bit too much when diving into the pool! I’m in love with this adorable pastel blue number from Melissa Odabash, snuggled in the middle of my suitcase in the full shot above.

– BRITA Fill&Go – a great way to filter water on the fly, to ensure you stay well hydrated! I’ve featured it previously in my BENEFITS OF HYDRATION video as part of the company’s #BetterwithBRITA campaign. Still makes its way into my suitcase every time!

– LOUNGE WEAR – Tucked away in my suitcase is a look from Calvin Klein to just slouch around the room, for the more casual moments which often present themselves on holiday! The clothes, from the #MyCalvins Denim Series, double as a workout look too, which is handy if you’re short on space in your suitcase!

– SPORTS WEAR – I picked up a gorgeous blue active look from H&M (call me a Swedish patriot!) – a stylised, marine-tinged look, totally appropriate for my South of France trip, and boasting super-functional materials too. Also, I am in love with the new Monreal London collection right now, featuring a bit more of a crossover, gym-ready aesthetic – plus *that towel*!

– METALLIC TATTOOS – Exquisite summer accessories that don’t cost a fortune but act as beautiful accessories for a trip abroad! I picked up a couple of sheets from Bohemian Jewellery for my trip.

– A GOOD READ – Vogue is always the answer, whatever may be the question…!

– ESPADRILLES – My treasured pair of blue suede Chanel espadrilles from the 2015 cruise collection are ideal for some beach lounging and I’m utterly obsessed with that divine colour – they just scream ‘holiday’, and are so out-of-the-ordinary!

– LINGERIE – A sexy little something….A set of my Triumph, perhaps?

Happy travels xx

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I WAS WEARING:

Top: H&M – Here
Jeans: H&M – Here
Shoes: Zara – Here
Bag: Prada – Here

UNIQL-OGA WITH MADELEINE SHAW !

Recently, I attended an invigorating sunrise yoga session hosted by Uniqlo at Soho House to launch their new Airism Active range. Madeline Shaw, the nutrition author & now qualified yoga teacher, led a cosy class through a refreshing and energizing morning yoga routine. High atop the venue’s roof, we experienced a blushing London sunrise whilst contorting into varying poses. I was generously given a Uniqlo Airism Active outfit for the occasion, and having road-tested it during both the yoga session and also on my recent active escape to Eze Village, France, I found it to be feather-weight, super-comfy, flattering in form, not remotely constricting where it matters, and well suited to the thermal and elastic pressures of a yoga session, or a jog alike! I also had the opportunity to conduct a mini quick-fire interview Madeleine about her healthy ethos too! Click MORE for all the rest…

F.O.T: When & why did you start practicing yoga?
Madeleine Shaw: When I moved to Australia 6 years ago, I fell in love with the way it made me feel; so calm and strong.

What’s your favourite flavour of yoga, routine and pose?
Vinyasa flow and tree pose.

What inspires you to be healthy?
The feeling of it, I love to feel healthy, energised and happy, it hooks you.

What’s your go-to snack?
Almond butter and apples or a green juice.

Yours is a market with a lot of competition, what do you think is your special Get-the-Glow edge?
It is realistic, it involves meat, fish and plenty of flavour. It is very open to all ways of eating and thinking. The recipes are simple using super market ingredients and it had a message of it being about a lifestyle not a diet.

How do you feel people could improve the way they’re living their lives today (in general)?
To try and in another portion of veg into their diet, work on stressing less and moving more.

In one short sentence can you distill your ethos?
Eat foods you can grown hunt or gather, get back to basics.

Who and what do you take inspiration from?
My mum, she runs a business, family and finds the time to be healthy.

What’s your favourite indulgence?
Croissants, really good ones.

What’s your favourite escape destination and hotel, if you have a favourite?
Destination – Sydney, Hotel – Babington House, UK

Aside from yoga what other type of training do you enjoy and why?
Weights – It makes me feel strong; Pilates – its great for the tummy; Walking – It can shift my mood like nothing else!

AN URBAN WORKOUTFIT

Whilst I like to include informative thoughts alongside my images, today’s a bit of an exception, as it’s purely a ‘look’ post! We headed out and about in NW8 and stumbled onto the epic Alexandra Road Estate just off Abbey Road (yes, think The Beatles) which feels so appropriate to the urban look I’d put together. It’s a grade II listed site built in the late ’60s, designed by the renowned Modernist architect Neave Brown. The granite ‘megalith’ architecture with its muscular concrete shoulders makes a pretty bold statement, as do the monochromes of the look. I’m wearing an oversized Brooklyn Nets (Joe Johnson) jersey which my sister gave me, paired with some leather black pants, Chanel glasses, a Celine bag and my favourite Stan Smith old-school trainers. I’ve [slightly lazily] tucked my oversized top into my leather shorts; my hair’s in a messy ponytail and the only colour you’ll find is a bold red lip line! As you’ll have guessed, I love sportswear and I think you’re ‘allowed’ to have fun experimenting with wacky variety far more than with daytime fashion, where it can sometimes be tough to express that wackiness! Click MORE to see all the pics…

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I WAS WEARING:

Sunglasses: Chanel Square Galuchat
Shoes: Adidas Stan Smith classic shoes in white
Top: Adidas Brooklyn Nets swingman jersey
Shorts: Adidas Chintz shorts in black
Bag: Celine Luggage Bag

SERIOUSLY HARD CORE !

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

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

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

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

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I WAS WEARING:

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

BODY CONFIDENCE !

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

BODY CONFIDENCE

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

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

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

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

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

This is a sponsored piece of content. 

QUEENS OF THE COURT!

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

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

ACTIVE ESCAPE: LA CHEVRE D’OR !

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

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

Welcoming touches…

The epic view from my room!

Marblicious bathroom! 🙂

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

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

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

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

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

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

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

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

Casino Square in Monaco, just around the corner!

REALLY WARMING UP!

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

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

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

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

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

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