ADIDAS CINEMA !

A couple of weeks ago, I woke super early one morning, excited to make my way to one of my favourite London parks Hampstead Heath, to shoot a short video with my friends at Adidas. The aim was to help showcase some of their latest vibrant eyewear. As I stepped out of my uber however, the skies properly opened up; it rained biblically for most of the morning, which made for a seriously dramatic skyscape, but tough work! Hampstead Heath is, amongst other things, known for it’s rolling and forest-like terrain, the gorgeous ‘Kenwood House’, and of course some epic views presiding above London – all that yielded some fantastic location material! Whilst it’s a pretty short video, it took a while to capture and I was running up and down Parliament Hill countless times, as well as slaloming in-and-out of the trees for a good half a day! Awesome fun, and decent exercise too, so a massive thanks to team Adidas for letting me be a part of this – I hope you like it!

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I WAS WEARING: 

Sunglasses: Adidas WildCharge in Maroon & Red
Trainers: Adidas Ultra Boost in Black
Pants: Adidas Women’s Running SN 3/4 G TIGHT

 

ACTIVE ESCAPE: SANTORINI !

There are those iconic postcard images we’ve all glanced at one time or another, formed of opalescent skies, gentle haze and crystal seas, which are conjured in the mind at the mentioning of ‘paradise’. For me, that place had always been embodied by the Grecian sun-kissed island of Santorini. Crisp white villas topped with royal-blue domes, perched romantically on cliffs, and peering dizzyingly over the azure Aegean Sea hundreds of meters below. The hotel I’ve long lusted after has ever been the hyper-picturesque Katikies in the town of Oia (northern-most Santorini), a snaking labyrinth of immaculate whitewashing, breezy luxury, and care-free bliss. My experience there has revealed a slice of secluded, heavenly perfection, intimately nestled amidst secret white coves, overflowing with charming personality, and totally dedicated to the faultless service of guests. The active traveler is truly spoiled here…

Before the 4-part  Active Escape Review of Katikies, some reflections: when considering the peaceful quiet which pervades this oasis of calm (installed amongst an otherwise bustling and touristy town), its suddenly clear that no children are permitted at the hotel, likely because they wouldn’t survive the sheer stair climbs! There are no rails or safety measures – everywhere you turn, there’s a perilous drop to the plunging sea below! This all instils a permanent sensation that almost verges on vertigo, but the sheer beauty of the place quickly eradicates any fear. You’re living a postcard existence whilst here…

When I travel abroad I’m often guilty of spending too little time at the hotel into which I’m booked; there’s just so much exploring to be done, and I often don’t want to miss out on anything – which can sometimes lead to a hectic, stressful schedule. I awake with the words ‘achieve’ and ‘produce’ etched into my mind. However at Katikies, I wanted nothing more than to laze permanently at the hotel and explore every one of its seemingly infinite terraces! Of particular beauty are the Caldera views in the evening when the sky is painted with soft pastel pinks and blues or fiery oranges and reds changing every night instilled a sense of breathless calm impossible to recreate elsewhere.

SECTION 1) THE FITNESS ACTIVITIES

Walking up and down the hundreds of stairs that form the veins of the hotel is, on its own, a proper leg burner. However, to up the intensity, there are plenty of activities around the island helping you to keep fit or get fitter!

– Gymming: There’s a super comfortable private gym at their sister hotel (Kirini Suites, a mere 5 minute walk away) which is kitted out with beautifully sculpted top-end Technogym weights, cardio equipment and the mirrored Kinesis machine. You’ll find the same facility offers wonderful treatments including assorted massages and treatments at their adjacent A-Spa.

– Stair Climbing! This may sound like a breezy, leisurely activity – trust me it is not!! 350 steep  stone stairs descending to the sea is surprisingly tough on the quads, but then walking back up in midday sun is the real killer! On one particular occasion as I was powering up the last batch of steps, battling fatiguing legs, when suddenly I had to run for cover as a stampede of donkeys came ploughing down the steps as you can see in the images below!

– Hiking / Runs: Setting off from the Hotel in the North, I embarked on the epic hiking trail, trekking south towards Fira. It’s a breathtaking hike with varying views of the volcano, the sea and the Caldera. It took me circa 2 and half hours completely depending on how quickly you walk. It could easily take 4 or 5 hours. Avoid walking midday as it’s just too hot and if you do use sunscreen 50 at least! On your way you’ll view some beautiful grecian churches set on panoramic view. Tip: wear some serious hiking shoes as the terrain is loose and unpredictable. Sunscreen and water are a must!

– Infinity Pool: not content with just one iconic viewpoint, there are actually three infinity pools at the Katikies, each with completely different atmospheres about them. None are for the purposes of ‘swimming lengths’, but are more for ‘wellness’ and relaxation. The one on the highest level is surrounded by a few day beds, and are frequently occupied by guests sipping cocktails. It has more of a party feel to it, reminiscent of Ibizan character. The second pool is super secluded and often I found it to be completely deserted, but no less beautiful! The third pool, the largest of the three and located on the lower-most level (pictured immediately below) was my favourite for reading. I’d jump in the pool and read alongside 4 or 5 other guests who all shared the fabulous idea to read in the cooling pool whilst occasionally looking up from the page and relishing in the Aegean breeze. NB, reception has a huge library of holiday books to borrow!

SECTION 2) THE HOTEL FACILITIES & HIGHLIGHTS

– The Rooms: I had a beautifully appointed room overlooking the Aegean Sea, which all rooms have! Each time someone checks out, a decorator comes along to re-paint the walls and floor with crisp white paint, leaving the rooms in pristine condition all season round. Mine was no exception; a wonderful bed, an extremely generous bathroom, and a private balcony with its own daybed; for those seeking seclusion, it’s perfect!

– The A Spa: Located 2 minutes away by car, it’s suitably tranquil, blending Zen minimalism with Aegean colours, and throwing in some natural, plant-based Caribbean products. There are 3 beautiful Spa Suites and a seemingly endless menu of treatments to occupy the holidayer seeking pure ‘wellness’.

SECTION 3) THE FOOD:

– Breakfast: Ah, the breakfasts. Every morning, it threatened to destroy my healthy eating. You wander into the buffet corridor and are greeted by row after row of delicious Grecian cakes and sweets, sat alongside fresh croissants and pastries. The little ice-cream devil permanently installed on my shoulder would say ‘Go on, you’re on holiday, one or two little cakes won’t hurt’, then my healthy fitness guru on the other shoulder would say ‘you don’t need it, look at all the delicious fresh fruits and berries. Why don’t you order a delicious egg white omelette with some organic vegetables?’. I would quickly remove myself from the buffet sit myself down and hear myself order a coffee and omelette, the presentation of which is almost michelin – full in flavour with ornate decorations of peppers, asparagus, spices, and sprinklings of feta cheese. There is in reality a wide array of healthy food, and the chef is on hand to whip up anything more bespoke. Then there’s the view whilst you eat…

– The Restaurants: There are 4 places to eat, with 2 restaurants (Seltz and Mikrasia) and 2 poolside bars. The daytime menu is super varied, and should be able to satisfy any palette. I found there were plenty of delicious salads for me to sample each day, loaded with fresh seafood. When the catch of the day is from 20m to your right (and 300m down), it’s worth ordering! Whilst this institution is part of the ‘Leading Hotels of the World’ group, the lunchtime value for money is awesome. The below pictured fresh prawn salad comes in at 18 Euros which you’d struggle to find in London, not to mention the view and freshness!

SECTION 4) THE SERVICE & ROUND-UP:

Without doubt, Katikies is a venue for the ultimate in secluded relaxation. The staff ethic is world renowned for being warm, friendly and relaxed – I can absolutely vouch for that, and think it’s a dynamic that emerges from working in paradise. You can’t help but make friends with them all! Little touches and details make it a truly special experience, for example whilst you’re lying in the hot sun you’ll find you glass is silently and mysteriously filled with ice, lemon and lime every so often. That said, you’d expect as much, as there’s no escaping it, the cost for accomodation is monumental. It tops even the loftiest of the French Riviera or Amalfi Coast establishments. It is awesome, and you can most definitely unwind to your maximum here whilst pursuing a life of healthy eating and regular exercise amongst some true natural beauty… but you won’t be doing it because of the overall value for money. It’s an indulgent treat to be savoured, but is also an unforgettably unique experience of Aegean wellness which I’ll keep with me for the rest of my days!

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I WAS WEARING:
Kaftan: ‘Dream Catcher‘ by House of Dharma
Head piece: ‘Flower of Life‘ by House of Dharma
Espadrilles: ‘Origine‘ by Havianas

WELLNESS ESCAPE TO SWEDEN!

Whilst on a trip back home to Sweden, I spent some time at a truly unique spa hotel. ‘Yasuragi‘ as it’s named in Japanese, is nestled on the outskirts of the beautiful Stockholm archipelago, and is deeply infused with Japanese heritage throughout. The hotel, a former school designed by a Japanese architect, is vast, light, natural and altogether in tune with the verdant forestry surrounding it. Wherever you look there are sweeping, majestic views are over the lush archipelago and a fascinating combination of ‘the modern’ – large concrete slab walls, floor to ceiling windows – and ‘the traditional’ – Japanese tatami mats on the floor and walls and the respectful national ethic. It’s a place to unwind and re-energise amidst the invigorating beauty of Swedish forestry, and from which to return home with renewed physical and mental strength. Click MORE to see my review…

Yasuragi is so unlike anywhere else I’ve been. There’s an immense tranquility which strikes you from the moment you enter the hotel, and are presented with your own Yukata – the cotton robe i’m wearing in the picture below. The gentle feeling of comfortable seclusion prepares your body for ‘recovery mode’ – a mode it doesn’t often enter into when battling city life! I’m going to walk through some of my favourite parts – some for which I have pictures, others for which I don’t, but hope my descriptions will do them justice

1) ROOMS
All rooms are fabulously spacious and decorated in a pared back, Japanese style – and they all have a beautiful view over the Swedish archipelago. My room had a generous balcony which was perfect to watch the sunrise and sunset over a cup of tea. You sleep on futons just like in Japan. Whilst no two rooms are the same, they all take inspiration from the outdoors using natural materials – pine wood and stone. The bathroom has two ablution areas with stools, pails, and a wooden Japanese soaking tubs.

2) POOLS
Upon arrival it’s wonderful to get the full introduction to the bathing ritual. Whilst you’ll find showers and large wooden baths in your rooms and in the shower facilities you’ll also notice the wooden buckets which should be used when cleaning oneself.

3) THE INDOOR POOL
Inside you’ll find a large 25m long cold pool which is perfect for laps. Next to it is a cute teahouse, which is a haven for extra relaxation. Below is me having a little dive…

4) HOT BATHS
The pools or hot springs outside overlooking the archipelago are indeed very hot, especially in the icy winter months, and sit under the birch trees guarding the complex, with a view out to the water. I find the thermal energy works wonders for loosening up muscles, and can often end up like a shrivelled prune, from just enjoying it for so long!

5) JAPANESE GARDEN: 
Being a bit of a nature lover, a wander through the Japanese Gardens was a favourite for me! They’re replete with Swedish cherry trees, Japanese maples, magnolia trees and bamboo, set amongst the dramatic archipelago landscape. The contrast between surrounding movement and calmness within, hiking and resting, nature and garden creates an atmosphere of amazing serenity.

6) SAUNA WITH A VIEW:
This sauna has a tranquil view over the water below and you’ll want to stay here for ages…well perhaps until you’re melting and decide to jump in one of the ice pools with an equally great view!

7) HEALTHY EATING
Wherever you look you find water (there’s a strong emphasis on hydration throughout the hotel), and in the lounge a fresh selection of fruits and teas for the sampling. There’s also a selection of raw healthy foods to purchase at the hotel’s shop.

8) RESTAURANTS:
There are a vast five restaurants – Tatami, Tokyo, Kaiten Zushi, The Sake Bar and Teppanyaki.
I had dinner at Tatami on night where you sit on straw mats (tatami) at ultra-low tables whilst being served in the traditional Japanese manner. I sampled the taster menu which was super fresh, tasty, incredibly light and nutritionally well balanced!

9) BREAKFAST
As with most hotels, you’re offered all the classic crowd-pleasers like toast, jam, eggs of all varieties, juice, muesli and so forth. However, Yasuragi also offers a japanese breakfast; with that in mind, I had Miso soup, with a nori salad and tofu and rice, along with some salmon sashimi, and a bowl of chia coconut and berry gruel (delicious!).

10) ‘COME AS YOU ARE’ ETHOS
Here they encourage you to ‘Come as you are’, and upon arrival you’re given your yukata, the cotton robe, along with a pair of slippers and a swimsuit/trunks. That’s intended to be your clothing during your stay, and you’re totally encouraged to wear it for everything including mealtimes. In a way, you leave your worldly concerns at the door, and embrace a more spartan existence! Here everyone dresses the same… and it’s quite relaxing

11) REVOLUTIONARY MASSAGE OFFERING:
In the shots below, you see me trying the Wellness Air Massage – a world-exclusive new form of massage which sees you suspended and cocooned in a red fabric ‘hammock’, which is fastened to the ceiling by rope. Lying or sitting and often in yoga-inspired poses the masseuse will give you a soothing foot, hand, neck and head massage. Whilst it looks unusual, it is profoundly relaxing, and the effect it has on your muscles is quite remarkable – I’ve not experienced anything so deeply insulating and de-stressing since the womb! It is absolutely worth trying, and will be totally memorable for all the right reasons!

12) CLASSES
There’s an extensive schedule of communal activities, in which every guest is invited to participate. There are guided meditations, yoga classes, gong journeys and more. With no restrictions on undertaking classes, it’s worth trying them all to enjoy the full benefit to your wellbeing!

13) OVERALL EXPERIENCE:
To extract the optimum value for your body and mind, I think it’s worth staying here for 3 long days. It is the type of place where you’ll benefit from completely immersing yourself in everything they have to offer; all the classes, all the food, all the treatments and facilities. Comparing it to other hotels is inappropriate, as it’s not supposed to be judged on its plush touches – it is totally different from that, and almost shuns such materialistic and classically western elements. To my mind, it offers some of the most spectacular views of nature, and it provides the peaceful relaxation of a secluded retreat. The question is if you’re ready for it, as admittedly coming from frenetic London, something that first struck me was the depth of quiet; no buses, traffic or yelling; you’re very much able to consider your own thoughts without distraction. The after-effect is quite striking though, and a full 24 hours here counts more than double! This wasn’t my first visit, and it certainly won’t be my last…

 

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I WAS WEARING:
Jacket: ‘All over Juicy Sport’ similar HERE
Pants: ‘Graphic Legging‘
Bra, ‘Tropical Punch’, similar HERE

8 KEY BENEFITS OF HEADSTANDS !

These days, Instagram is awash with mega-flexible Yogis dispatching pin-like headstands in all manners of exquisite locations. On my recent active escape to Ibiza I re-learned this liberating manoeuvre! Of course as a child, it was a daily activity, but as an adult it’s not something I have too much cause to practice often! In the photos below, my friend and yoga legend Mel demonstrates some of her favourite poses and how to do them correctly. I was a little apprehensive at first to enter the headstand pose (a.k.a. Sirsasana), but after reviewing the benefits and under expert guidance I gave it a shot! Click MORE to get the full 8 reasons you might like to try it too (with pro supervision!)…

Sirsasana is a pose which supposedly reverses the flow of gravity, increasing blood flow to the brain, and is thought to promote more effective concentration and mental focus, through seeing the world upside down. Regardless of your belief in this, there are a set of demonstrable benefits to mention:

1) CORE BLIMEY
This little exercise, considered by some king of yoga poses requires some serious core strength to hoist the legs right up. It will target your back, obliques, the rectus abdominals and the transverse abdomens.

2) BALANCING ACT 
Aside from the superficial muscles it’ll switch on the deeper stabilising muscles as well honing in on your balance skills.

3) DEEP BREATHS
I find that one automatically focuses more on the breathing – deep inhalations and exhalations. This upside down pose is said, through encouraging deep breathing, to help with more efficient oxygen-to-blood exchange and stronger  more capacious lungs.

4) STRONG-ARM TACTICS
You instantly feel it in the arms. As with most yoga poses they appear deceptively simple, but holding the pose is often harder and more fatiguing than lifting heavy weights. This pose will tone your arms, forearms as well as shoulders, in order to keep you upright a release some to the pressure off of your head and neck.

5) A MINI FACIAL
This pose is thought to ‘nourish’ the face by increasing the circulation to the skin, and thus stimulating a sequence of blood drain & flow to the face.

6) ANTI GRAVITY!
When sitting or standing, gravity pulls fluids downwards. By performing headstands the idea is to reverse this impact on the circulatory system. This system is made up of the heart, lungs and the entire network of vessels that provide oxygen and expel carbon dioxide and other waste products from the cells. Arteries fan out like a delicate and detailed system of tributaries from your heart, which pumps nice freshly oxygenated blood onward from the lungs.
Veins bring the blood back to the heart and constitute a low pressure network that relies on movement 0f muscles, or indeed gravity, to get the blood flowing. Various valves stop backwash, at regular intervals, and make sure fluids are kept moving onwards as they travel to the heart – that’s a system called ‘venous return’. By turning one’s self upside down through sirsasana it promotes this process of venous return!

7. LYMPHATIC SYSTEM
The lymphatic system is responsible for the removal of waste and toxins from the body. Headstands promote the draining of lymphatic fluid, enabling the whole body to be regularly detoxified. Because it’s a ‘closed pressure system’,  and it has one-way valves to keep fluid moving towards our hearts, if we’re turned upside down, the entire lymphatic system is stimulated – thus theoretically strengthening your immune system.

8) CARDI-OH YES!
The heart works against its usual perception of gravity – by doing the headstand, it reduces some of that strain as de-oxygenated blood flows more easily from the extremities of the heart, which therefore improves cardiovascular function.

Mel dispatches a beautiful variation on the Shirsasana!

HOW TO?
I’d highly recommend seeking the assistance of a professional instructor to help when attempting a headstand as it does put a lot of pressure on your neck, spine and full body, so correct technique is critical. Also I’d certainly start by practicing against a wall for extra support and margin of error.
1. Interlock your fingers and place your forearms on the floor.
2. Place your head inside your interlocked hands
3. From this point walk your feet in as close as possible to your upper body. Your hips are aligned at the top
4. Then slowly lift one leg up keeping it bent (don’t kick up). Make sure to engage your abs and avoid pushing your hips back
5. Then slowly roll your legs upwards, with toes dangling down towards the floor.
6. Finally, straighten the knees and thus point toes up in the air.
7. Getting down is the same in reverse. Pursue the corpse position for a few minutes afterward to redistribute blood properly through the body.

N.B. The Sirasana is contraindicated in the following situations: high blood pressure, heart palpitations, glaucoma, detached retina, conjunctivitis, brain disease, brain injury, menstruation, severe hypotension or hypertension, hiatal hernia, obesity, neck injury, and back injury. Always seek professional instruction before attempting this pose.

BENEFITS OF PULL-UPS !

Pull-ups are one of my all-time favourite exercises! A devastating upper-body compound movement which works a number of larger muscle groups at the same time (back, shoulders, & arms), and personally speaking, gets my heart-rate racing! I like to think it’s the torso-equivalent of squats, which are an epic lower-body compound builder! There are a range of options, from ‘Wide Grip’ for more Lat targeting, ‘Narrow Grip’ for greater bicep bias, negatives, ‘reverse grip’, assisted… They’re all tough to do, but don’t require expensive machinery and could well be the ultimate bodyweight exercise! Click MORE for the ‘How To’…

HOW TO?
Aim to hold the bar with an overhand grip with your arms roughly the distance of your shoulders.

1. Start by hanging from the bar.

2. Then slowly start pulling yourself upwards to the end position which is where your chest almost touches the bar. Your chin is then above the bar itself. Often you’ll hear people say ‘chest up’ or ‘open up your chest’. It’s easy to hunch your shoulders in this position so focus instead on bringing your shoulders down and back, and lead with your chest as you pull yourself up.

3. Also avoid arching or swinging your legs back and forth or side to side. It’s better to perform this exercise slowly and in a controlled manner as opposed to ‘jumping up’ relying on momentum, with technique suffering as a result.

4. Finally, slowly lower yourself to the initial starting position, and repeat to failure.

FORM NOTES: 
– I tend to bend my knees. It’s a personal comfort thing!
– Also try not to relax or wait at the starting position as your muscles will relax and feel like their getting a stretch as opposed to working out! It’s also tiring for the shoulder.
– I love using the straps pictured below as I feel it relieves some of the strain on my grip. My forearms aren’t super strong and they tend to fatigue quite quickly. By using the straps, it gives my arms a bit of a break, so that I can isolate my back and shoulder more.

VARIATIONS ON THE THEME ???

Wide-Grip Pull-ups
Are as the name suggests it’s a wider variation of the original pull ups. These emphasise working out the latissimus dorsi more. The original narrower ones work your biceps primarily.

Close Grip Pull-ups
This variation of pull-ups will emphasizes your lower lats more. Same as above overhand grip, slow and controlled throughout, but with this one your hands are fairly close together.

Starting off…
If you find that you can’t yet pull your own weight, there are a bunch of different options…
– Lat pulldowns are, in a sense the same exercise, but reversed (and you’re seated). Your pulling the weight down towards you and engaging the same muscle groups. It doesn’t have the same ultimately fatiguing impact, but it’s a great start.
– The variations of Pulldowns are similar to the variations of Pull-ups, with grip width and overhand/underhand positioning.

Negatives
Get a box below. Jump up and work on lowering yourself down as slowly as possible! Amazingly fatiguing stuff…

Partner up!!
Best way to learn to swim? Practice swimming! It’s kinda the same here. You can include elastic bands straps etc or you can practice with a partner. Bend your knees and push againt/his her thight as you pull yourself up. Really focus on lowering yourself slowly. You’ll soon find that you can dispatch one unassisted, then 3, then 5, and maybe even 10! (NB My own pull up is still not perfect – I’m working on it!)

Good luck!

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I WAS WEARING:

Jacket: LIGHTWEIGHT PERFORMANCE JACKET – CHARCOAL – by Strider’s Edge
Pants: ENDURANCE TIGHT – BLACK W/ SUNSET ROUGE – by Strider’s Edge
Shoes: ULTRA BOOST – ALL BLACK – by Adidas

YES TO ‘ANTI GRAVITY YOGA’ !

Regular readers will know that Fitness On Toast is all about pursuing a lifestyle of healthy, natural ‘wellness’; with that in mind, this post is sponsored by my friends at Yes To, a natural skin & haircare brand to which I was introduced a few months ago, and which really struck a chord with me. I work out 5 days a week, and as a consequence of such regular showering, I’m constantly searching for nourishing products that are kind to my hair and body! These products are almost edibly natural (think carrots, coconut oil, blueberries, avocado, grapefruit), but are also ethically conscious, affordable, work a treat and smell delicious – all important, to my mind! I used them after this awesome ‘Anti Gravity Yoga’ session at Virgin Active Mayfair last weekend; I spent a good hour suspended mid-air, mostly hanging upside down in a bright red hammock – and I LOVED it! Click MORE to see more about the session and discover my Yes To kit of choice

1) YES TO

As part of pursuing a natural and healthy lifestyle, I believe that what I put on my body is just as important as what I put in my body, as well as the exercise that helps condition it. Having grown up on a farm in Sweden, I’ve always eaten naturally-grown ingredients and avoided unhealthy foods, including those which are chemically processed; that same ethos applies to the products I put on my body, which I think should be healthy and free from chemicals too. Yes To has me covered, as all of their products are at least 95% natural (some even hit the 99% mark), formulated without parabens, SLS, phthalates and silicones and all of their packaging is recyclable. Whilst most natural products seem to cost a small fortune, these are super-affordable and the skin, hair and body care ranges of six different fruit and veggie families are tailored to meet the needs of different skin and hair types, meaning Yes To should have you covered, too.

After any sweaty training session, I make a routine out of jumping in the shower, washing my hair (here I used the Carrots Nourishing Shampoo), and popping some conditioner on too (here I use Blueberries Smooth & Shine conditioner). If I have time, I’ll leave the conditioner on whilst I sit in the sauna, to give my hair more of a deep restorative treatment. Working out almost every day does take its toll on the hair and body which is why I think it’s so important to get the right products. The whole Yes To range can be bought from Boots 1/3-off at the moment and the company are also sampling their ranges and running in-store competitions at selected Boots today (this Saturday) so keep an eye on the Yes To UK Facebook page to see if they’re in a Boots near you to try the range for yourself! I used this fruit-and-veggie powered collection last weekend after discovering the following awesome class…

2) THE ANTI-GRAVITY YOGA CLASS

I’ve always believed that trying out new classes is a fantastic way to stay in shape as they ‘shock the body’ a little by dispatching with predictable routine, take you out of your comfort zone slightly, and variety is after all the fiery spice of life! Led by the fabulous instructor Simon, this Antigravity Yoga session incorporated elements of Pilates, Yoga, and Acrobatics which delivered a really compelling full-body workout; the whole body is constantly in motion and being stretched, which feels wonderfully liberating as well as challenging! Some poses lengthen the muscles, whilst others require them to turn out pure strength and static holds!

As per my recent post on the benefits of headstands here, many of the same benefits apply for the inverted yoga poses; the theory being that sitting or standing, gravity pulls fluids downwards, thus by hanging upside down, the circulatory system is reversed and cleansed. As per the following excerpt from that post:

This system is made up of the heart, lungs and the entire network of vessels that provide oxygen and expel carbon dioxide and other waste products from the cells. Arteries fan out like a delicate and detailed system of tributaries from your heart, which pumps nice freshly oxygenated blood onward from the lungs. Veins bring the blood back to the heart and constitute a low pressure network that relies on movement 0f muscles, or indeed gravity, to get the blood flowing. Various valves stop backwash, at regular intervals, and make sure fluids are kept moving onwards as they travel to the heart – that’s a system called ‘venous return’. By turning one’s self upside down it promotes this process of venous return!

The difference with anti gravity yoga is that it doesn’t apply the same degree of compression and weight to your shoulder neck, spine, or indeed the rest of your body, as you are suspended. It can help improve your posture, and the inverted poses are said to help lengthen the muscles, as well as encourage the lubrication your spine.

If you’re willing to trust the hammock (which can supposedly hold the weight a baby elephant, though I’d imagine nobody has yet put that to the test), you can can release your inner child and experience a real endorphin release – it’s a totally different experience and a great laugh!

As with any class, I’d suggest that you really listen to your body. Some of the poses are quite tough and you don’t want to put too much pressure on your lower back, or over-stretch your shoulders for example. Simon assisted expertly, which makes a big difference to one’s sense of confidence.

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This post is part of a sponsored collaboration with Yes To. Please see my Disclosure Page for more about why I take on projects like these.

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I WAS WEARING:
Pants, Lucas Hugh, Nordica Icebreaker capris, here
Top, Luxe Fitness, Kasa Cuma Long-sleeved black tee, similar here
Trainers, Nike, Air Max 95 Ultra, here

WAKE UP YOUR GLUTES !

Sitting at the desk for hour after hour, day after day, month after month, year after year (etc) means the glutes become lazy and that laziness compounds up! The body adapts to become far less dependent on the musculature and joints found within the lower body, which ultimately leads to muscle atrophy (weakening of muscles) and lengthened, inhibited glutes. This post is about how to re-activate the hibernating derrière with a simple but effective routine, shot at the gorgeous gym in Coworth Park…

Seated Worker Syndrome, as I’m christening it, doesn’t just undermine the glutes, but can also cause the remaining parts of the body to suffer – it brings into play everything from ‘IT band syndrome‘ to ‘plantar fasciitis‘, tight hip flexors, knee problems, compressed discs, back pain, and even poor posture can be linked back to the glutes. Even if you don’t suffer from any back pain but do sit for long hours, inhibited glutes can adversely affect your training results, and can render you at a higher risk of injury during your session.

Glutes are the largest muscle in the body (outside of the abdomen); they consist of the Gluteus Maximus and Gluteues Minimus (both responsible for hip extension, femoral external rotation and abduction & knee stabilization). Strong glutes help you run faster, jump higher, or lift heavier; these are all functions which help us to go about our daily business without having to think or worry about it.

When I ask clients to ‘activate their glutes’, sometimes that can be tricky. The glutes have been asleep for so long and therefore making a connection, firing them up can be harder than it sounds. If you’re having trouble engaging your glutes, give the following exercises a go, and consider including them in your routine. Whilst we all know that deadlifts, squats etc. are fabulous for targeting glutes, they are big compound movement and trying a few of these sometimes only using your own bodyweight and high rep can help isolate the glutes and activate them further before you start your session. Some exercises I find particularly helpful are:

1) Single leg deadlift (no weight) – as per below picture

1. Start by balancing on one leg, keeping it slightly bent.
2. Pivoting from the hip, bend the knee behind you and start lowering your upper body towards the floor. Make sure to keep your spine neutral and to engage your abs.
3. Slowly return to the starting position.

2) Hip thrusters (with or without weight) – as per below pictures.

1. Start by sitting on the ground with your back against the bench.
2.  Place a barbell directly above your hips. You may want to use a barbell pad to reduce any discomfort you might feel from the bar.
3. Starts by pushing up through your feet. Your hips extending your hips vertically through the bar.
4. The weight should be supported through your shoulders and toes. Squeeze your glutes at the top. Then slowly return to starting position.

3) One leg raise 

1. Start by lying on the mat with bent knees. Make sure you don’t arch your back and instead push your lower back into the mat.
2. Raise one leg off of the ground, pushing down through the other foot.
3. When you have extended as far as possible, pause and slowly return to starting position. Either let your leg touch the floor or not.

4) Side-lying leg raise (as per below two images)

1. Start by lying on your side on the mat. Rest you arm on the floor.
2. With bent or straight legs raise them up as far as they can go and then return to starting position.

5) Pistol Squats (I find this one pretty hard so apologies for not illustrating the perfect form!)

N.B. if this is your first time, try sitting down onto a low bench when doing the exercise. Going as low as you can manage forces you to isolate the muscle and can help with any potential imbalances.

6) REAR LEG RAISES (as per below two pictures).

1. Start by kneeling on all fours with your hands positioned directly underneath your shoulders, ensuring not to lock out your elbows, and keeping your knees in line with your hips.

2. Make sure to pull your stomach to your spine, engaging your abs, maintaining a neutral spine (avoid arching or slumping).

3. Now straighten your left leg and raise it as high as you can. Hold at the end, squeeze your glutes, and return to starting position.

7) SWISS BALL BRIDGE – as per below two pictures.

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I WAS WEARING:

Pants, Hey Yo, (in ‘Ocean’) http://hey-jo.co/shop/?product=cassini-ocean
Jacket, Lucas Hugh, http://www.lucashugh.com/shop/jackets/pinstripe-rainshell-jacket.html
Top, No Jiggle, http://www.nojiggle.co.uk/product/lola_top/
Trainer, Custom-made Nike Air,  http://store.nike.com/gb/en_gb/pw/womens-air-max-shoes/7ptZb8dZoi3

SLEEP TO PERFORM!

If you’ve been following the musings of Fitness On Toast for a while, you might know that I often focus on the importance of sleep to complement a healthy lifestyle. It’s one of the key inputs that many of my Personal Training clients seem to minimise! To further my understanding of sleep, I recently took part in a fascinating research study to find out how sleep can enhance sporting performance and indeed overall fitness. Bensons for Beds, the UK’s leading bed specialists, have teamed up with The Sleep School, founded by the UK’s leading sleep expert Dr. Guy Meadows, to create a new data-driven resource, which aims to help everyone achieve a peaceful night’s sleep, in a natural way. This post reviews the test, and includes an interview with Dr. Guy, digging into the theory a little more! 

THE TEST:
The 2 week schedule looked as follows: effectively, throughout the first week I slept for 7 hours a night and trained for 5 days of the week. At the end of Week 1, I performed a number of measurable fitness tests in a controlled environment – a 2km endurance row, a 20 minute sprint test, an ice-bucket pain-threshold test, deadlifting strength sessions, and reaction time evaluations . The results from Week 1 were then compared to the same test schedule following Week 2, during which I slept for 9 hours a night and similarly trained for 5 days straight.

THE RESULTS:

The results of my test are as follows;

Increase in reaction time (cm) in % = 41%
Increase in strength (kg) in % = 37.5%
Increase in pain threshold (sec) in % = 17%
Increase in endurance (sec) in % = 2.52%

From this data, it’s clear there is a material improvement across all the tests I carried out during week 2 (with 9 hours sleep) compared to week 1 (with 7 hours of sleep), speaking volumes about the positive effect sleep can have on our fitness performance! A vast 41% improvement in reaction time, a similarly-vast 37.5% improvement in strength, an impressive 17% improvement in pain tolerance, and a 2.52% improvement in speed! Yet before even having access to the data, my  perceptions were interesting; I felt a noticeable difference in not only my mood and attitude, but also from a physical perspective. Most of us are aware that a lack of sleep can severely affect the health; however I was pretty cynical about whether two extra hours beyond the seven I’d thought to be sufficient would make a huge impact. On average (and at this stage, unquantifiably) I felt more alert for longer as the day wore on. I also felt, anecdotally, as though my gym sessions were more focussed and intense, with fatigue setting in later and in a more sudden manner. The only variable I’d changed was the two additional hours of sleep, and whether or not it had generated a misplaced belief in my mind that I’d feel better, I did feel and perform better for it, which is all that counts in the real world!  

Below are my interview questions with Dr. Guy.

F.O.T: Why 7 vs 9 hours and not far fewer hours for example 5 vs 9 hours?

G.M: A wealth of scientific literature exists on the negative impact of sleep deprivation on sporting performance, however very little exists on the possible benefits of sleep extension. For this reason we were curious to see whether adding two hours of sleep would boost physical performance. Seven hours is also the national average and so it made sense to build up from this point.

This research was undertaken based on the findings from the Big Sleep Survey performed by Bensons for Beds and The Sleep School in January 2015. The results demonstrated that 46% of UK adults were only sleeping between 5 and 6 hours. There is clearly room for improvement!

F.O.T: Is it practical to have 9 hours sleep, and are there any adverse consequences of a sleep binge? (I sometimes feel puzzlingly tired after a long sleep)

Overall this study was interested in the impact of sleep extension on physical performance, irrespective of the number of hours. Whilst we chose to extend to 9 hours, a person could equally benefit from increasing from 6 to 7 or 8 hours. An individual’s sleep need is genetically determined. It also reduces with age. The key is to ensure that you are getting enough to be able to perform at your physical best.

F.O.T: Why did you select these particular exercises for the test?

These are standardised and repeatable tests used to assess a range of physical performance variables commonly seen in most sports e.g. strength, speed, endurance, reaction time and pain threshold.

F.O.T: You mentioned that a lack of daylight can have a huge effect on hormones and overall energy levels, which is important as we run into the dark months of winter. Can you elaborate on this please?

The rise and fall of the sun provides a powerful signal to our internal body clock helping to keep it on its 24 hour (circadian) rhythm. Without access to light the clock becomes out of sync causing the many biological processes it regulates to be disturbed including our sleep and wake levels, body temperature, hunger hormones, insulin, immune system, blood pressure and heart rate. Basically we become jet lagged and experience all of the unwelcome symptoms, but without travelling across any timelines!

F.O.T: What can people who work in environments with little or no daylight do to improve their energy levels?

Take regular breaks outside to expose themselves to natural light. Use light boxes to mimic the sun’s rays.

F.O.T: There’s a lot of conflicting information on whether it’s a good idea to have a midday nap; what’s your opinion?

Power naps lasting no more than 20 mins and always before 3pm are great. Sleeping for longer or snoozing past 3pm reduces the drive to sleep at night. The only time that sleeping for longer and later in the day can be beneficial if you are a shift worker doing nights.

F.O.T: If as humans our energy levels depend on natural daylight would that mean we need more sleep during winter and less in summer?

In the past it is highly likely that we did follow a more seasonal sleep wake cycle, however with the arrival of the electric light bulb everything changed and we started to invade the night and stay up later.

F.O.T: What’s new and cutting-edge in the world of sleep theory and research (aside from your current project!)?

The role of sleep in regulating our weight. Poor sleep disrupts levels of the hormones leptin and ghrelin causing us to feel more hungry and less full. Hence the link between poor sleep and obesity.

Poor sleep is linked to greater infection rate. People who sleep between 5-6 hours per night are four times more likely to catch the common cold than those who sleep 7-8 hours.

Small channels in the brain open up during sleep and wash out all of the neurotoxins. Sleep effectively cleans the brain!

F.O.T: What are your top 5 criteria for achieving the optimal night’s sleep, i.e. how can readers best prepare for a quality, restorative sleep?

i) Keep a regular sleep wake cycle by going to bed and getting up at roughly the same time. Regular timing strengthens the link between night time and sleep.

ii) Have a comfortable sleeping environment. You’ll spend a third of your life lying on your mattress so you want to ensure that it supports your spine in the best possible way. Discomfort at night simply fragments sleep and lowers daytime performance. Invest in a comfortable sleeping environment. You’ll spend a third of your life lying on your mattress so you want to ensure that it supports your spine in the best possible way. For maximum comfort ensure that your bed is large enough to allow movement especially if bed sharing. If you overheat or feel the cold at night then choose a mattress that regulates temperature, such as Bensons for Beds’ iGel mattress range, to help keep you cool or warm. If you suffer from chronic back pain, you need a mattress which contours to your individual body shape providing the correct spinal support. Visit Bensons for Beds and try out their unique Comfort Station Adaptive system which will help you choose the mattress type that will provide the support you need for a better night’s sleep.

iii) Get at least 30 mins of natural light exposure first thing in the morning to help sync your body clock and therefore wake you and give you lots of energy to go about your day. Very helpful for those who struggle to wake in the morning.

iv) Stay in bed and rest if you can’t sleep. You get a huge amount of benefit from lying still and resting and doing so will instruct your brain to fall back to sleep. Turning on the light or playing with your phone is not helpful.

v) Keep active everyday as this helps to reduce the time taken to fall to sleep and boost sleep quality. Avoid exercising too late though as this can elevate core body temperature and delay sleep onset.

WIN A TRIP TO WESTIN MAURITIUS!

“Happy New Year” is perhaps starting to wear thin now that the first working week’s taken its toll, normality has bitten, and delicious mince pies are but a distant memory. Luckily, FitnessOnToast is here to help by offering some ‘on-the-horizon’ inspo! As part of my ongoing partnership with Westin Hotels & Resorts, I’m going to be giving one lucky UK-based reader (+ partner) the chance to savour his/her very own exquisite Active Escape to  The Westin Turtle Bay Resort & Spa Mauritius, where everything is designed to help you feel your best! I’ll have even custom-crafted you a bespoke healthy program too! To enter, just do a little Instagramming, then come meet me for run & workout around London this January! Click MORE to see exactly what you can expect, and precisely how to register yourself for this awesome prize!

IMPORTANT UPDATE (Thurs 21st Jan):

Due to overwhelming sign-up for the run originally planned for 14:00 Sunday 24th Jan, we have had to RE-SCHEDULE in order to obtain the required bigger-group permit. That means that I’m super disappointed to say that we will no longer host the run this weekend but will soon update you on the new event date – bigger and better!  It’ll be an upgraded and larger wellbeing experience, and it’ll be in the near future! To anyone who had already registered for the run and had entered into the Instagram competition to win a trip to The Westin Turtle Bay Resort & Spa Mauritius, don’t worry – you’ve been automatically entered in the competition, and a winner will be drawn at random from our new event.  I’m so looking forward to meeting you all in person, and putting on an even better event and re-energizing together with Westin! The new details will follow on my Instagram, Twitter & Blog as soon as possible

As you may remember from my recent post HERE, I’m delighted to have partnered with Westin Hotels & Resorts as an ambassador for their Westin Well-being Movement, which completely chimes with everything FitnessOnToast stands for. In our previous two competitions, the lucky winners have secured active trips to Warsaw and Paris; in this, the last and most extraordinary of our competitions, you can win a luxurious 5 day Active Escape to their beautiful resort in Mauritius! They’ll fly you & your partner out there, furnish you with wellness for 5 extravagant days, and then deliver you back home again feeling energised and revitalised!

“WOW! SO HOW DO I ENTER”?

That’s easy! Follow these 3 simple steps, and you’ll be in with a chance of winning the awesome trip!

1) RE-GRAM: Head over to Instagram (and follow @FitnessOnToast if you don’t already!), re-gram the competition image and comment on my original, including the hashtag #WestinOnToast in both. (I’d love to hear what you’d get up to on the trip!)

2) REGISTER FOR OUR RUN: Sign up to the Eventbrite list HERE to register your place on the Insta-run. The run starts at 14:00 on 24th January, at Speakers Corner (in Hyde Park). Spaces are limited, so hurry!

3) THEN, COME & RUN WITH ME! Join me on an ultra-scenic 5k run around sunny/rainy London on Sunday 24th January at 14:00, where we’ll stop at various points along the way and dispatch some tough HIIT circuits! Take a picture during the run and upload it to Instagram using the hashtag #WestinOnToast and that’s it, you’re entered!

“SOUNDS AWESOME! WHAT COULD I GET UP TO IN MAURITIUS?”

As you might know, I love travelling – exploring new parts of the world whilst discovering new healthy dishes and trying out new fitness activities, returning home refreshed, healthier than when I departed and full of energy! Westin Hotels & Resorts very much support this goal in every way they can, which is why I’m so happy to be an Ambassador for their offering. This trip to Mauritius will be much like those I try to showcase HERE in my Active Escapes series – you’ll get a chance to eat delicious, fresh and healthy foods and participate in a host of different fun sporting activities. Find below just little insight into my top 8 highlights that the Westin Turtle Bay Resort & Spa Mauritius has to offer – and there are many more!

1) THE ROOMS

I’ve written extensively about the importance of sleep HERE, the material benefits it can have on your mental and physical health, as well as fitness performance and results. Therefore, you’ll be pleased to know that every room at the Westin offer the ability to sink into crisp white, 200-thread count sheets, down duvets, plush pillows and experience their Heavenly® Bed for a night of truly restorative sleep. I have sampled this on a number of occasions now, and recall my sleeps with the same emotion as if they were some delicious treat! The Heavenly Beds have been gently inducing fabulous sleep since 1999, winning accolades as an industry-leading innovation. Sweet dreams, dear prospective competition winner! In the rooms you’ll also find deliciously scented White Tea Aloe bath amenities, and a breezy, airy feel to the decor.

2) THE POOLS

The resort hosts a vast pool with a connecting pool bar offering fresh, cooling juices and smoothies!

3) THE BEACH – TURTLE BAY

The Westin Turtle Bay Resort & Spa Mauritius is located directly on the beach. This area is lush with trees, replete with swinging hammocks as well as remnants of volcanic rock, bordered by one of the largest swimming pools in Mauritius and the Pavilion, their culinary hub. The other section of the beach is for swimming, beach games and water sports. This gorgeous area is home to countless species of marine life, along with a particularly high concentration of the endangered Green Turtles. The crystal turquoise waters of the Indian Ocean await!

4) WATER SPORTS

Here you’ll be spoilt for choice – think scuba diving, glass bottom boats, water-skiing, sailing, pedal boats, snorkeling and more!

5) TENNIS COURTS & RUNNING TRAILS

Choose from two gorgeous tennis courts or a guided run with their Run Concierge to keep up with your training routine while enjoying the sights of Mauritius. There are both 5km and 10km routes mapped out for maximum convenience!

6) THE HEAVENLY SPA

Book in for one of the many treatments on offer – a facial, manicure or a sports massage to combat any muscle soreness or relieve any tension. Or simply enjoy a relaxing hammam – a chance to really de-stress and relax!

7) THE RESTAURANTS

There are 7 dining venues here, offering the opportunity to indulge in delicious fresh, exotic, nutritious produce. You wont get bored as the restaurants offer a variety of flavours – original contemporary Indian cuisine, Mauritian fusion, an abundant international buffet and beach grill.  To ensure you stay on track there are also the signature SuperFoodsRx dishes available on every menu.

8) THE WESTIN WORKOUT® FITNESS STUDIOS

You’ve an opportunity to energise everyday; here you’ll find all your familiar gym-friends; dumbbells, barbells, mats, treadmills, cross trainers, machines – and staff on call to help you. If you happen to have forgotten your gym kit, fear not, as Westin will loan you a fresh, New Balance kit for your workouts! The socks are brand-new and yours to keep; the shoes are fresh and clean. It’s a great solution so that you can travel lighter!

If it sounds like you, follow the 3-step instructions above and you could be here in 2016 for a restorative escape! Check out more here:

Read the terms and conditions here.

 

TOP TRX TRICKS !

I’ve been intending to post this for a while now, but better late than never! The TRX is one of my favourite pieces of ‘fit kit’– not only is it light as a feather so that you can pop it in your bag & bring it wherever, but it also allows a full body workout pretty much anywhere. Right at the end of last year, I tied one to a leaning palm tree on the W Hotel island in the Maldives and powered out a full body session in tropical conditions – it was my first beach workout of its sorts, but it won’t be my last, as the experience awesome! This post runs over the benefits of this brilliant piece of equipment along with the full-body routine from my beach session!

TRX stands for Total-body Resistance eXercise, and was originally used by militaries as a serious form of strength conditioning. You’ll now see them hanging in almost every gym and even in many a tree (or palm tree) in your local park! It’s a great way to get some much needed vitamin D, fresh air, and great for people-watching ?. Though obviously, it also serves a more serious, heavyweight fitness purpose; using gravity and your own bodyweight, these two connected nylon straps with handles help raise the heart rate, get you sweating, build strength, refine balance and enhance core stability, all at the same time. It’s a perfect example of what the industry likes to call ’functional training’, which is essentially any exercise that mimics every-day human movements – unlike for example, some of the stationary machines you’ll find at the gym. This means you’ll have improved strength to call upon for actual, practical requirements!

Here’s my little routine from the beach session I enjoyed recently. With all the movements, you’ll want to ensure the strap is tight throughout, with no slack in the bands whatsoever.

THE ROW (as above picture)

Targets: Specifically, upper back and arms.

1. Regardless of whether you’re standing or are more parallel to the floor you want to almost imagine you’re in a vertical plank position. Keeping your back neutral (avoid arching or curving the back), keeping your abs nice and tight whilst activating your gluteus.

2. Make sure your palms are facing inwards throughout and your wrists should stay neutral.

3. With the row however, you really want to active your upper back by rolling your shoulders back and gliding your shoulder blades down your back, and away from your ears. You want to feel your upper back firing up. This is sometimes harder than it sounds as many of us will sit down all day typing, and thus have less muscular ‘awareness’ in that region.

4. Slowly and in a controlled manner, keeping your elbows tucked into your sides, pull yourself up towards the TRX’s pivot point, keeping your body rigid (in the plank position). Avoid arching your back or flaring out your chest.

5. Once you reach the finishing position at the top, hold it for a few seconds and then slowly lower yourself back towards the ground.

Alternatives: With the TRX typically the closer you get to the ground the harder it become. So for example with the row below depending on where you position yourself you can increase the difficulty level!

RUNNERS (as above picture)

Targets: This move targets your whole body but specifically core and arms. Depending on the speed at which you go, it’ll really get your heart rate up and get you huffing and puffing.

1. Start by popping your feet in a strap each.

2. Then manoeuvre yourself into a full plank position, with hands directly under your shoulders, keeping your abdominals nice and strong.

3. Then slowly and in a controlled manner, bend one knee at a time and draw it up under your chest and back down again. Swap for the alternate leg, and do the same on that other side. This is one repetition. Keep it going, at pace, until failure!

Alternatives: You can also bend both knees simultaneously under you. Or both legs under you with a twist.

SQUAT (as picture above)

Targets: Quads, Hamstrings, Gluteus and core.

1. Start by standing tall, holding the handles one in each hand, palms facing each other, ensuring the strap is nice and tight

2. Slowly lower yourself towards the ground, imagining that you’re about to sit down into a chair behind you. Keeping your upper body strong, focus on posture – roll your shoulders back and down. Maintain a neutral spine.

3. Make sure your knees aren’t ahead of your feet.

4. The TRX advantage at this point is that it allows you to get down really deep in the squat by encouraging a more extreme low-point, offering a backstop for balance, and crucially, providing a spring-board to energise the jump back up. It encourages improved posture, and targets not just the legs, but also the abs and arms too.

Alternatives: Add a jump as above! And go deeper if you have strong knees and don’t experience any pain.

CHEST PRESS (as picture above)

Targets: chest, shoulders and triceps.

1. Start by standing such that you’re facing away from the TRX attachment point.

2. Hold the handles in front of you, with palms facing down.

3. Engage your vertical plank position again at about 45-degree angle to the floor.

4. Slowly lower your chest toward your hands.

5. When your hands are in line with your chest, stop.

6. Slowly and in a controlled manner, push yourself up. That’s one rep. Aim for 3 sets of 10 reps.

TRICEP PRESS (as above image)

Targets: Triceps – N.B. that’s not me above (in case you couldn’t tell), but the awesome Head Trainer at the W Maldives, Mark Angeles.

1. Stand facing away from the attachment point, and hold the handles over you head with bent elbows in line with your shoulder, hands facing forward. Ensure your wrists are aligned (not bent). Your hands should be positioned near your temples.

2. Slowly lower your body toward the ground, keeping a vertical plank position. As you lower your body, keep the abs nice and tight.

3. The movement should be one slow and controlled movement until your hands are back at the starting position whilst straightening your arm until its fully extended.

4. Then pull yourself up to starting position. That’s one rep! Try to aim for 3 sets of 10.

SUSPENDED LUNGE (as picture above)

Targets: Full body, specifically legs and gluteus (great for balance)

1. Start by interlocking the two handles together. Then place the right foot in the handle. Carefully turn to face away from the attachment point. Ensure your left foot is firmly planted on the ground, pushing the ground down below you (no heels should be coming off the floor). Your knee should feel nice and stable. Try to avoid the knee collapsing inwards or outwards.

2. Now slowly and in a controlled manner bend your left knee, lowering your body towards the floor, keeping your core strong until the leg its parallel to the floor. The suspended leg should bend simultaneously.

3. I keep my opposite hand extended upward for additional balance. Unwind the position and repeat a further 9x. That’s one set, alternate legs, and do the same. Then complete a further 2 sets on both legs!

Alternatives: to progress it try and do the move more explosively!

I hope that you give it a go when you’re next faced with a TRX, and that it doesn’t disappoint

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I WAS WEARING:

Top: Monreal London Perforated Azure Hoodie HERE, or complementary top HERE
Shorts: Monreal London Polka-dot Booty Boost shorts, HERE
Sunglasses – Miu Miu, similar HERE