HIT IT OUT THE IVY PARK !

Today, I’m super excited to reveal my brand spanking new-look blog – it needed a bit of sprucing up since there hadn’t been an outfit change since it was born! To kick things off, I thought there was no topic more appropriate than the eponymous new monochrome collection from Ivy Park, to match the minimal pared-back B&W aesthetic I went with for this blog! Unless you’ve been living under a stone (+ blindfolded + ear plugged), you may have missed that one of the most iconic hyperstars on the planet just launched her own collection in partnership with Topshop. Queen B, aka Beyoncé, has put pen to paper with Sir Philip Green’s retail powerhouse to design an extremely intelligent line of flattering and affordable performance wear, and I absolutely LOVE the result! 

Disclosure: I am a fully-paid-up, all-singing-all-dancing Beyoncé fan-girl, BUT I think there is an important message to take from this collection, even for those few who aren’t fans. Ivy Park is an expansive (but not expensive) 220-piece collection of workout staples that takes its name from a combination of Beyoncé’s daughter’s middle name, and Parkwood Park in which she used to seek personal strength. To me, it’s somewhat of a cool and compelling mystery, with the ultra-stylised official website intentionally revealing few details on its 3 (three!) pages, and showcasing a beautifully produced video expressing the brand from its Creative Director herself. Invariably, I want more…

After reflecting on it for a while, the message that I take from it is that a) it’s fashion-led with innovative technical credentials, b) it’s a perfect embodiment of the casual-meets-active zeitgeist which is sweeping the globe right now, and c) the Strong Beyond Measure strap-line is one that I love, as it speaks of confident empowerment for all people of all fitness levels, as well as positive mental energy – both of which I see as crucial components of successfully achieving any fitness goals.

Make no mistake, fashionable activewear is a 100% bonafide source from which to draw inspiration; if you feel excited to workout because of your new look, then that’s one more session than you’d have otherwise done, and it’s no less valid than the more traditional sources of fitspo! Given that nearly 70m of us follow Beyoncé on Instagram, 65m more on Facebook, and 14m on Twitter, there’s a vast audience of people ready to draw their own inspiration from this collection, which makes me happy, as a healthy lifestyle change usually needs a trigger; for many, this might well be it!

I attended the launch at Topshop flagship store in Oxford Circus, London, where Sir Philip Green kicked off events. There were some epic demos from Syncopated Ladies’ performing to ‘Formation’ amongst other tracks. Immediately thereafter, I picked up a bunch of clothes (both Ivy Park and Topshop for my casual essentials!) for these outfits and headed out to Camden to shoot them!

The collection feels very much inspired by dance – the pieces can easily be layered in that slouched cool way only dancers can. It’s also a good way to regulate the right temperature – pre, during and after workout. The hoodies are impossibly soft. Most pieces are oversized which I love as it makes for maximum comfort. Further, I think much of the collection is equally at home outside of the gym, much as it is inside; style it with a pair of skinny jeans and killer heels for example! It’s already crashed most websites that retail it, but they’re all repaired, restocked and ready to go! I’ve linked my outfit to Topshop below in case you like anything you see

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I WAS WEARING:

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T-shirt: Drop Armhole Tank by Ivy Park – HERE
Top: Corded ’04’ Sweatshirt by Ivy Park – HERE
Hoodie: Oversized Logo Hoodie in Grey, by Ivy Park – HERE
Leggings: Full Length Black Leggings by Ivy Park – HERE
Cap: Mesh Cap by Ivy Park – similar HERE
Bra: V-Back Mesh Insert Bra by Ivy Park – HERE
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‘WESTIN MAURITIUS’ WINNER!

A quick post today, firstly to say a huge thank you to everyone who entered the competition hosted by Westin Hotels & Resorts to win a trip to Mauritius and well done to those who battled the unseasonably freezing rain with me for our Olympic Park run. But more seriously, this post is to announce the winner of the most awesome competition I’ve ever run! There were hundreds of fabulous fitness devotees who entered, and regardless of whether you came to the run or not, you were in the running (no pun intended) to win the Active Escape to The Westin Turtle Bay Resort & Spa Mauritius. Click MORE to see who the winner was, and to check out the shots from our 5k around the scene of one of the greatest ever sporting spectacles!

As a quick reminder, for my partnership with Westin Hotels & Resorts, we hosted a series of competitions giving some lucky UK-based readers (and their partners) the chance to savour his/her very own exquisite Active Escape occasions, firstly in Poland, then Paris, and culminating in this exquisite trip to  The Westin Turtle Bay Resort & Spa Mauritius, where everything is designed to help you feel your very best!

To disprove the popular misconception that my blog visuals are only ever shot in sunshine (!) the run date was doused with lashings of arctic rain – but everyone was in such awesome spirits, with a proper desire to get out there and smash it, that the rain didn’t really dampen anything!

It wasn’t a competitive run but rather a group session, interspersed with body weight exercises at different intervals along the way, which gave people a chance to push themselves further if they wanted, and for others to catch up. I think fitness should be inclusive, and open to everyone, always, so we planned the run that way too ?

THE WINNER?

Westin‘s Creative Agency have randomly selected two lucky people to go on the trip (I had no input in picking the winner). Massive congratulations to @_marhol and your other half, I hope you have the most amazing, relaxing, and active escape! From your recent Instagrams, it looks as though it may be your birthday during the coming week, so please consider this a coincidental but really quite awesome birthday present  ? Ideally, you’ll both return fully refreshed, energised and relaxed! You’ll get a chance to nourish your body with deliciously healthy foods, participate in a host of different fun sporting activities, and will also experience the sumptuous Heavenly® Bed for a series of truly restorative sleeps. That should allow you to take on water sports, tennis and much more the next day!!!

So, I went on a bit of a Instagram rampage today trying to give you all a live feed of the #run with @fitnessontoast . It was a great day! I had a hard time dragging my other half out but once HIT training was mentioned at various points of the run he was all on board and that made it #fun for the both of us. I just wanted to share with you my favourite #pictureoftheday Thank you @westin for organising the #westinontoast ! Hope to see you again. #5k #running #fitness #fitfam #instafit #instarunners #london #runhappy #girl #runner

A photo posted by @_marhol on Apr 16, 2016 at 10:17am PDT

For everyone else, keep your eyes on my social channels, as there are plenty more awesome competitions coming soon!!!

EVERYBODY WELCOME!

On the debate of whether the Fitness-Fashion hybrid is here to stay, every Londoner’s favourite department store Selfridges has conclusively weighed in with a bold and far-reaching statement. A few weeks back, I attended the opening of what is now Selfridges’ largest single department, the 37,000 square foot Body Studio, accompanied by their almost unmissable campaign. It’s more than just a retail tour-de-force, it’s a significant declaration of their vision of the future. That the activewear category is the only area of apparel enjoying any sort of material growth right now (outside of Hermes handbags) is well known; there’s such huge latent demand that this studio is solely dedicated to all things wellbeing, enabling you to browse 4,500 items from c.100 brands (including some personal favourites like Monreal London, Adidas, Y3, Stella McCartney, Varley as well as lingerie, sleepwear, swim & beachwear, a Daniel Galvin salon and a healthy cafe by the Hemsley sisters) against the backdrop of a British high street that’s suffering due to online competition. Selfridges are bucking that structural dynamic and are taking activewear firmly into the domain of the ‘luxury experience’ for which there’s simply no internet alternative; you have to see this to believe it Click more to get my full view, along with the ‘look’ images we shot in and around the launch!

This post will be split into 3 easy-to-digest sections: 1) The Space, 2) The Ethos, and 3) The look!

1) THE SPACE:

Over the coming 5 years, Selfridges will be undergoing a £300 million mammoth sprucing exercise, the first phase of which has seen this new addition to the 3rd floor, which was previously an in-house office zone. To my mind, it’s been transformed into a genuinely world-leading space for retailing activewear, and might in fact be the best overall retail space I’ve ever visited (notwithstanding that most of the ground floor is being redeveloped right now, and may be even more awesome!). The Body Studio chamber feels effortlessly relaxed and quite liberating in its vast size, the colours are neutral but imbued with a golden hue, wide bleached-oak beams pave the floors, brand names are etched onto beautiful blue marble plinths stood on polished brass hardware, and there is a torrent of natural light spilling in from the light-wells, the windows and the skylights.

2) THE ETHOS:

EveryBody very much sits with my ethos to be the healthiest version of yourself. I’ve never believed that there is a ‘perfect’ body or ‘ideal’ aesthetic; they’re ultimately exclusive concepts that end up doing more harm than good. Now, the cynic may suspect it’s just about selling products to people, but the Body Studio is quite clearly about far more; this space is about helping all women who are so inclined, to feel comfortable and beautiful within themselves. Giving them the confidence to express themselves through individual sportswear styles. The clothes focus as much on comfort and performance as they do style. The diversity and empowerment of different body types means this is a place where ‘EveryBody’ is welcome, and that ethos is made quite clear on the walls (in beautiful brass lettering, as above)!

What else?

  • Lingerie zone: I found myself a little something at Agent Provocateur one of the many brands you can choose from including the likes of Coco de Mer, Heidi Klum Intimiates and Implicite.
  • Swim and Beachwear: If you ever wonder where to buy your holiday beach wear in winter, or indeed in summer – this is comprehensively the space! So many gorgeous brands to choose from, and I was even able to find a full rack of Camilla beauties!
  • Nightwear: Why not also splurge on a little pyjama set – after all, you only spend 8-9hours in it every night!
  • Restaurant: Hemsley and Hemsley serve some deliciously healthy meals which is ideal when contemplating on what to buy or to get some renewed energy after hours of cardio ala shopping.

3) THE LOOK:

I wanted to curate something that spoke of functional credentials, with a high-performance heritage) but which could be worn outside of the gym as part of a casual, [broadly] monochrome look. I chose:
– T-SHIRT: Adidas By Stella McCartney Essential Zebra Cotton Jersey T-shirt – HERE
– PANTS: Monreal Cosy Jersey Jogging Bottoms – HERE
– SHOES: Adidas Superstar 80’s leather trainers – HERE
– JACKET: Monreal Featherweight Jersey Jacket – HERE

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THIS POST INCLUDED A SPONSORED COLLABORATION WITH SELFRIDGES. MY OPINIONS ARE GENUINE. FOR MORE ABOUT WHY I TAKE ON SUCH PROJECTS, PLEASE SEE MY DISCLOSURE PAGE HERE.

 

BENEFITS OF A STRONG SKELETON!

Every one of us will inevitably suffer a natural degradation of bone density as we get older; if we’re mindful of this, it’s possible to take some pretty smart measures to strengthen our skeletons now, which fit right in alongside our normal everyday fitness goals. This post highlights my top 5 ways to exercise and care for yourself in order to promote bone strength; what we can eat, and what we could avoid in order to help build a strong skeleton that’ll last us through life!

1) EAT RIGHT
This isn’t just for teeth and bones, but moreover for broader health. The body is in a constant process of self-renewal, incessantly churning out new bone, muscle, blood, skin etc. I believe that what we put into it determines the quality of its rebuild. Foods which are high in simple sugars – sweets and sodas for example – don’t just promote enamel-busting tooth decay, they can also inhibit the body from being able to absorb the bone-friendly calcium you’re consuming as well as depleting your supplies of phosphorus, both of which go to unduly reduce bone density. The same goes for salty foods which cause calcium to be lost via the kidneys.
Even if little is consumed, the body maintains calcium levels in the blood by sapping it directly from the bones, so most medical commentators suggest taking in c. 1200mg of calcium a day as a broad rule of thumb, which can be sought from (obviously) milk, yoghurt and cheese, but also more surprisingly, kale, broccoli, salmon and sardines – all staples on the Fitness On Toast recipe pages!
 
2) DRINK LESS
Regularly blitzing the recommended alcohol limits is unhelpful for most bodily functions, but it also has a direct effect on decreasing your bone mass. Apart from the heightened chance of goofing around and falling to fracture limbs, large amounts of alcohol can be toxic to ‘osteoblasts’ https://en.wikipedia.org/wiki/Osteoblast (the cells which synthesise new bone). Furthermore, other sorts of drinking can be unhelpful, as too much caffeine is also thought to leach calcium from the bones and thus reduce their strength, as well as causing unsightly staining to the teeth and enamel degradation – reducing the amount of caffeine daily should do the job! Likewise, fruit juices consumed through straws should help reduce the amount of decay.
 
3) EXERCISE APPROPRIATELY
Movement and gentle impact can help to build bone strength, as well as any weight-bearing activity that makes us work against gravity! Thankfully that covers a huge number of active pursuits, but some of the most commonly recognised forms are:
  • skipping
  • power walking
  • dancing
  • hiking
  • stair climbing
  • tennis
  • jogging
  • aerobics classes / boxercise / circuit training
  • weight training

The beauty of the above is that your average day in the office might well dictate regularly climbing 4 flights of stairs (instead of the lift), and a 15 minute walk in the city to fetch your lunch (take the extra 10 mins, why not). Then if you’re able to manage 10-15 minutes of skipping at home each night, you’re really hitting that ’30 minutes a day’ activity target!

4) VITAMIN D
Essential to help body absorb the calcium you’re consuming via diet. It’s hard to synthesise, and is broadly produced when our skin is exposed to daylight and even more so in direct sunlight. There’s a perceptible mood effect too, which helps to bolster the overall sense of wellbeing!
5) DENTAL CARE
This is super important to me; growing up in Sweden, there’s a real focus on oral hygiene, as part of the national identity almost! A proper toothcare regime will help keep these exposed squares of bone in good order for life.

RESET FOR SPRING WITH GARNIER!

The eagle-eyed amongst you might have spied that I recently took over the @GarnierUK Instagram a couple of weeks ago as part of the fun of joining their team of super inspirational women! Apart from hosting some epic competitions, I was really keen for the takeover to showcase a few different practical tips to help you be the healthiest version of you and reset for spring! As ever, I always try to emphasise small but lasting changes to help clients feel good about themselves, and discuss them all in a little more detail below with my top 12 tips! I’ve also put some thoughtful care into compiling my ‘Custom Recovery Bundles’ which included some awesome Garnier essentials for Hair, Skin, Body & Sun – the lucky winners are announced in the post! Click MORE to see it all

In the video below which I shot with an awesome group of people in gorgeous Queens Park (North West London), I talk a little about how I start my day. I think if you start your day right it underpins everything you do throughout the ensuing 24 hours, and you’re consequently more likely to stay on track. Having said that I massively struggle with early mornings – if you’re like me, read the following tips on how to become more of a morning person! Mine kicks off at 05:30 everyday (aagh!), followed by a training session, the specific scope of which varies constantly. In the video, it’s a run, but can easily be a walk or a spot of gym-time too.  Here is a short video with some tips on how to maximise a quick morning workout!

Subsequently, I always have a big, proper breakfast, typically consisting of my Maxi Muesli (recipe here) with a splash of unsweetened almond milk, some fresh berries and some grated dark chocolate!

Not easy? I agree – but there are ways to become more of a morning person: Whilst I’m up at 05:30 every weekday, I think it’s important to declare that I’m not naturally an early riser! My body instinctively wants to stay snuggled under cozy covers and grab heaps of ever-more restorative sleep! But over time, to combat, and eventually conquer this, I’ve found a few tips that got me where I wanted to be:

1) Create a routine (starting the night before)!

2) Don’t leave it last minute

3) Natural light

4) Mental prep

5) Visual Prep/ goal seeing

6) Plan ahead!

7) School uniform 

8) Drink & Think!

9) Training buddy

10) Breakfast?

11) Whatever you do don’t hit the Snooze button!

12) Get out of bed!

COMPETITION WINNERS

Congratulations to the following 5 fabulous Instagram entrants are the winners of my custom-created recovery bundles! @35allicat @fakander @iona_ldnr @debbieariella @jedwards81. Each 14-piece Garnier Recovery Bundle will help the winner to fully recover and restore post-workout, and consist of 4 categories:

1) HAIR:

2) SKIN:

3) BODY:

4) SUN:

Well done and stay tuned for my next collaboration with the Garnier family

ORGANISE YOUR GOALS!

There are two types of people; those with meticulously curated diaries full of bespoke post-its and colour-coordinated appointment notes, and then there are the disorganised others. For years I drifted aimlessly in the latter camp, but writing this blog forced me to upgrade my ‘planning skills’ alot, and I’ve learned a few things along the way, which I’m sharing in this post! If organisation doesn’t come naturally to you and you find yourself overwhelmed when considering the wiry tangle of chaotic strands that make up life – don’t panic, it can be done and hopefully these tips will help you! As I’ve seen with Personal Training clients over the years, organisation will categorically help you to succeed in reaching your fitness goals. Click MORE to see how I choose to approach organisation, with my top 5 tips!

When it comes to goal setting, a seemingly overwhelming number of jigsaw pieces need to come together, aside from having a structured realistic plan you need a whole lot of devoted discipline, as well a balanced approach to eating well (as well as hydrating, an effective and achievable exercise regime, plenty of sleep (ideally between 7 and 9 hours, though it very much depends on the person) and organisation!

A few years ago my life consisted of nutrition, fitness and more fitness, both in work and privately. Now it involves regularly posting on F.O.T, an infinite inbox, wrestling with legal documentation, pitch meetings, working as a personal trainer, and writing my first ever book! Given the proliferation and diversification of work, I often found myself struggling to find room to train me! To stay on top of it, I’ve had to seriously upgrade my own organisation skills to level 2.0! Here’s how I’ve approached it…

  1. WRITE IT DOWN!
    There is no replacement for putting pen to paper as a way to formalise, memorialise, and hold to account! The digital age has us under the comfortable delusion that all is well, with our schedules stored remotely in the cloud; but they’re just as easily deleted or ignored. Actually writing down your fitness goals will help you access the result, mentally. I like to have a physical copy of my thoughts and words in my hands; I write a thought down, and often draw a little image next to it, seeing the curve of a letter, creating a pictogram to accompany it – I remember the thought better. Don’t get me wrong, I’m not a tech-rejecting luddite zealot by any means – I write a blog after all – but carrying a physical copy in my bag fills me with comfort, the appointment is somehow more permanent, more weighty, harder to avoid! If cancelled, I have to physically draw a line over it with a pen, one which I’ll remember, which just feels painful! On the contrary, when I put a tick next to an achievement, a small wave of fulfilled satisfaction washes over me! I don’t experience any of these feelings when I pop something into my phone, which is impersonal, utilitarian, commoditised, and takes mere seconds. The analogue, physical process is made all the more special when it goes into a statement-piece diary, my 2016 choice being this jaw-dropping Portobello diary from my friends at Smythson.

  2. BE S.M.A.R.T. ABOUT IT!
    In many professions, my own included, people are trained to think ‘SMART’ when authoring their goals. It’s a handy little mnemonic which stands for Structured, Measurable, Achievable, Realistic and Time-bound; 5 components of organised goal-setting which will lead them to be more readily achieved.
    – Structured – simply, when are you going to do it, piece by piece, and when will you achieve the end-game? Calculate and break down the increments, and then diarise them.
    – Measurable – Think about how you’ll measure you progress, whether its an amount of weight you want to lift, the number of repetitions, distance run, intensity, speed etc, a spatial measurement you want to achieve, a weight you want to lose/gain.
    i) I would always encourage clients to take notes on how they feel; how did the session go, did you feel tired, was it easy, how did your body/muscles feel the the next few days? In time, you can return to your notes, see how the you’ve grown stronger, and notice how your recovery has improved. The notes may also relate to other components, such as not eating enough or eating too much.
    ii) MyFinessPal is great to keep track of your food intake, calories, macros (fats / carbs / protein) as well as helping to identify if you’re lacking anything on a regular basis.
    iii) Take photos as you go along, once a week same time, same day, front, side and back. For example, first thing Friday morning before breakfast. Same lighting, same angle. Take measurements, how do you clothes fit?
    – Achievable (or Actionable) – Set achievable goals; can you actually get to the gym 6 days a week – if not, diarise 2 or 3 sessions, per achievability, and then stick to it!
    – Realistic – this ties in with achievable, setting realistic expectations of oneself, not expecting to observe progress within an unrealistic time frame, being sensible and balanced about your application to the cause!
    – Time-bound Training – Finally what are you actually doing once you get to the gym. Plan that 1-hour of time well in advance; going back to point one – ensure it’s a structured approach. Knowing what you’re doing within the session will enable you to set a further-out time frame, over which you want to achieve your goal! For an e-Diary to complement my physical one,I use Cozi which is incredibly helpful; you can share your entire schedule or just certain appointments with gym partners, colleagues, and/or family. If everyone knows you’re training, chances are you’re going to go and train, and by planning your daily schedule ahead of time you wont have any excuse not to execute!

  3. SEEK SANCTUARY IN STRUCTURE!
    If your headspace feels a bit disorganised, it might help to ensure your surroundings are tidy. Everything has a place, and I feel that your home is your sanctuary, a spa-like retreat into which you can escape from the unrelenting pressures of the outside world. To maintain it requires constant attention, spring cleaning all year round, ongoing de-cluttering… I get rid of stuff I don’t use or want on a weekly basis, keeping only that which I find necessary. With the resulting organisation, I find, comes improved productivity and a better adherence to my targets. Deadlines sound harsh and unwelcoming but they make your life easier. Break them down into daily, weekly, monthly and yearly goals.

  4. FOOD FOR THOUGHT!
    Write a list of foods that you constantly eat, ensuring always to have ample stock of those healthy foods. I try to avoid running out of something will preclude me from creating a favourite go-to healthy recipe. If you write the list in your diary and on the fridge, you’re more likely to remember them during those supermarket aisle brain-frazzle moments. Here’s my list;- Chickpeas and Lentils
    – Quinoa and Chia seeds
    – Sweet Potato
    – Kale, Watercress, Spinach, Rocket, Broccoli
    – Papaya, Grapefruit, Lime, Berries
    – Tumeric, Ginger
    – Fresh chiliPlan and ideally prep your meals too. Set aside one hour a week to plan your weekly food plan (ideally before heading to the supermarket). I like to cook a few things in bulk – some sweet potatoes, broccoli, quinoa or other foodstuff which can be refrigerated – and in so doing, give myself a time efficient, more affordable way to stay on track with healthy eating through the week. If you’re really organised you can even pop the food in meal sized portions in each container, but I understand why some might hate that idea!
  5. SLEEP SLEEP SLEEP!
    I’ve written extensively about this but we now know that sleep deprivation makes us less productive, affects our overall wellbeing and mood, and promotes the production of stress hormones such as cortisol. Further, the sensation of tiredness leaves us craving more unhealthy foods; it’s all counterproductive to the fitness goals, so there’s one simple solution. Impose a curfew and ensure you catch your optimal amount of sleep; the amount after which you typically arise naturally, unprompted, on a weekend, feeling fully restored. For some that’s 7 hours, for others it’s 9 hours. Any more than that is likely to be impractical (and to have an adverse effect), so get to bed earlier and you’ll see the improvements in your organisational capacity with immediate effect! It helped enormously with my memory capacity too – assisted by the book ‘Moonwalking with Einstein’ – an exceptional read which helped me realise just how much of my brain I’m NOT yet using!

Hope that helps, and please remember, that’s just my own personal way of approaching the topic. Many will have their own tips and tricks too!


I WAS WEARING:

Diary: Portobello Mid-Year Diary from Smythson
Pants: Forthcoming Summer Collection knotted Leggings by Peony & Me
Top: Long-sleeve Linen Top by Peony & Me
Jacket: Papin Leather Biker Jacket by All Saints
Bag: Small size Sac De Jour by Saint Laurent

BTS: COMPETITIVE SAILING!

You might remember this post from my recent trip to Barbados as I learn to sail ahead of Cowes Week in August, where I’ll be competing with team Helly Hansen! Whilst trying to figure out my Spinnakers from my Schooners, I was under the expert guidance of Team Concise‘s Captain, Ned Collier Wakefield; an award-winning, record-breaking professional ‘Competitive Offshore’ Sailor, who I thought would be perfect to tell the story of the physical and psychological challenges, as well as the fitness requirements of doing his job full time! Click more to see our interview together, and see if it can persuade you to dip your toe in the water, so to speak

F.O.T: What originally introduced you to sailing?

I’m told my first experience of sailing was crossing the Channel when I was six months old, however my first memory was sailing when I was about three. My Dad has always been an enthusiast and a great sailor and has taken me on many adventures over the years. Needless to say, I caught the bug!

F.O.T: How long have you been sailing at a professional level, and when/how did you make the transition from hobby to career?

My professional career started ten years ago when Tony [Lawson] and I decided to start Team Concise. I was 18 and had just finished school. Tony presented me with this opportunity and I’ve never looked back.

F.O.T: Many would presume the wind does the work. How much physicality, stamina and mental resolve is required to sail at a top level?

Sailing is a very physical sport. Sure, the wind pushes the boat forwards, but to harness that power requires a lot of physical input, hoisting sails that weigh 100kg up to 30m in the air, trimming on sheets with up to 5 tons of load on them are just a couple of examples. On top of this there’s the continual stress from the violent movement of the boat at high speed, combined with the lack of sleep that make it very physically demanding.

F.O.T: What does your regular training routine look like?

Fitness is really important for sailing to ensure we have the strength and endurance to sail for long periods of time, at the top of our game. As a team, we try to weight train in the gym every day, as well as an aerobic session. It’s important to change it up and keep it exciting, so things like road cycling are great, it’s easy to take your bike along in the container when we’re away from home and its also a non-impact sport, which means I can do as much as I want without the risk of repetitive strain. We also do at least three hours of sailing specific training on the boat, every day. Whether it’s coming up to a big race or spending the winter training in Barbados, it’s so important to get time on the boat with the team.

F.O.T: How do you prepare for a long journey, both physically (e.g. what sort of training & nutrition) and mentally?

You often lose weight in some of the longer offshore races as you’re often running at a calorie deficit, both working hard and struggling to eat enough in the extreme environment. To account for this and maintain performance throughout the season, we aim to peak with body weight before a race, this also has benefits for strength too.

F.O.T: How many calories do you typically consume in a day of sailing across the Atlantic and what do you eat?

On average you expect to be burning in excess of 5000 calories a day when you are racing and it is difficult to eat this amount, especially in the harsh environment. Our staple will be freeze dried meals which we rehydrate with hot water, this means we can save the weight of water from the food and instead produce de-salinated water as required. Specially made granola protein breakfasts are a treat and we try to snack on things like nuts, energy bars, dried meat, dried fruit etc.

F.O.T: It sounds like an utterly exhausting trip both mentally and physically; why do it? In your mind what are the best parts?

I guess its like any endurance sport and for me, the highs far outweigh the lows. It may be tough at times but for those spectacular moments that you wouldn’t find anywhere else and the sense of achievement when you win a race that you’ve worked so hard for, its all worth it.

F.O.T: Any hairy moments? Near-misses, capsizes etc? How do you recover from that sort of experience?

The 2011 Transat Jacques Vabre, I was racing to Costa Rica with my good friend and co-skipper, Sam Goodchild on our Class 40, Concise 2. After seven days of racing we had worked our way through two large low pressure systems and had taken the lead. By the time the third low pressure system hit us, the waves were about 8m and seriously confused. We gybed in the center of the low to make the most of the shift, but hours later hit a floating piece of debris and suffered serious hull failure. At the time of the incident we were 200 miles north of the Azores and had a 24-hour window before the next depression. The difficulty was that we had to sail the boat fast enough to get to the islands before the storm, but also try to keep the boat together, providing us with a fairly stressful 24 hours!

F.O.T: What’s next for you; where do you want to go with your sailing?

We’ve got a packed sailing/racing schedule for the summer, which is very exciting. We’ll be following the RORC season and obviously Cowes Week in August. We have the new Diam 24 which we’ll be training and racing as much as possible, focusing on the Tour de France a la Voile in July. Our two Class 40s will also complete a full season and of course we will be spending a lot of time on the MOD 70. We’re very much looking forward to spending more time competing against the other big players, such as OMAN and Phaedo.

F.O.T: For anyone who has never sailed but want to get into it what are your top tips?

Ask lots of questions! And try all the different types of sailing you can, being versatile is a valuable skill in whichever discipline you choose and there’s no substitute for time on the water. If you get the opportunity to sail with some of the biggest names and most successful guys, make the most of it, they’re always keen to pass on their advice and skills.

F.O.T: If you weren’t sailing the MOD-70 around Barbados, what would your other dream job be?

In 2008, I decided that I should have a Plan B – not because I didn’t want to sail every day, because I absolutely did, but just as a backup. I went to university and trained as an Architect – however, I’ve never used my degree and don’t really plan to!

ADIDAS AMBASSADOR + ULTRABOOST UNCAGED!

Back in January 2015, I was thrilled to join my friends at adidas for the global launch of the UltraBOOST, which has since become the hottest casual running shoe in the world! Now, 18 months on, they’ve developed generation 2.0, the UltraBOOST Uncaged; a new and improved version which is a reaction to the way it was being custom modified by enthusiasts! As a self-confessed shoe fiend; I feel privileged to have been one of the first to road-test these as part of my ambassadorship with the company.

Growing up I was relentless in pleading with my parents for a pair of trainers! So, when I finally got hold of my long sought after Stan Smiths, I would cherish them and wear them every single day, until they were falling apart, but I didn’t care.  I’m now working with the brand I have loved and admired from such a young age, and as corny as it may sound it really is a dream come true. I’ve always been heavily into sports and living a healthy life, and to work with a company with such a strong, complementary ethos is quite unbelievable! To me, adidas represents a passion for sport – functionality, style, quality; it speaks of so much heritage whilst constantly innovating and delivering new technology to further the athletes out there! Massive thank you to the adidas team for allowing me to channel my innermost excited 8-year-old sporty self! To kick off, this post is a collection of thoughts on the new shoe, as well as some pictures we shot on the marvellous Croisette in Cannes, along which I ran every morning to put my pair (in Ray Red camo) through their paces!

In my opinion, the feel should be ranked above all else. When I first put my foot into the original UltraBOOST I felt a totally new sensation with a running shoe; it was as if my feet were experiencing that pleasurable sensation post-yawn, a cosy snugness that purely functional footwear hadn’t achieved for me in the past. This shoe develops upon that sensation, and masterfully improves it. This Uncaged shoe feels [and almost looks] like a sock, into which the foot just gently sinks. It’s seamless, with no tongue or abrasive labels to agitate the foot, and has been adapted from ‘track athlete’ foot technology to provide more support. That allows for plenty of movement in the front of the foot but still has the rigid brace to keep your foot locked in place at the back.

I think the result is unparalleled comfort combined with the awesome energy of the boost technology; impossible amounts of spring in each step, and superb traction (you’re basically running with Continental premium tyres on the bottom of the shoe!).

Also, they look pretty mean! It’s a more contemporary aesthetic (including that awesome ribbed knitted section around the ankle), with a streamlined, profile and their adidas Primeknit upper which leave my feet feeling aerated but not cold.

Whilst I’ve been working with the adidas team in an official capacity for 6 months or so now, I have harboured a real passion for this company for well over a decade. From visiting their secret showrooms, to interviewing members of their Executive Board, to touring their HQ in Herzo, I’ve gleaned insight into what’s turned them into the sportswear brand with the most global momentum, and I love it! I look forward to bringing you more behind the scenes insights into their innovations, coming soon!

Faya x

    

HEARTCORE IN KATE SPADE NEW YORK !

I’m regularly asked what classes I love in and around London, and we’re totally spoilt for choice here! Given that variety is one of life’s multiple spices (and also keeps the attitude towards training fun and fresh), I’ll typically try a couple of new classes on a monthly basis, which I thought I’d start to share with you here. I’m kicking it off with a session at Heartcore, a 55-minute dynamic pilates class which I tried this weekend in the heart of St Johns Wood. I’m wearing all Kate Spade New York in these pictures, a couple of super cute pieces from of their Beyond Yoga  activewear collaboration! Click MORE to see my full take on the class, the clothes and the rest of these images!

Having just powered out a big upper body ‘back & abs’ session in the gym the day before, I was feeling fairly sore and mildly apprehensive about being able to do everything properly. After the class, I realised this was the perfect sequence to do the next day to help speed up recovery and offset muscle soreness.  To boot, this space is possibly the most beautiful studio I’ve seen in London, so I was super excited about shooting my brand new Kate Spade New York look…

ACTIVE RECOVERY, POST WORKOUT – WHY?

On ‘rest’ or ‘recovery’ days, very often we’ll sit for hours on end at our desks or ‘rest’ on a sofa. To my mind, that’s totally suboptimal as it can prolong muscular tightness and allow DOMS (delayed onset muscle soreness) to really take hold. Instead, I like to implement fairly light exercise on my rest days to promote recovery (this can include walking, mobility drills, some light body weight exercises and a little stretching). This “active” recovery after a heavy weight training session can help soreness by stimulating blood flow and improving circulation to the muscles.

AND WHAT IF I DON’T?

Failing to recover properly can lead to all sorts of problems, but most concerningly, it can really put the body at a far greater risk of injury. For example, muscles becoming tighter and causing imbalances in your body can compromise how well you later perform an exercise; compound that ‘error of form’ up over multiple sessions and you have an injury waiting to happen, especially if you’re weakened anywhere in particular. Take the squat for example, if you don’t deal with tight hip flexors or Achilles tendons, this may compromise how well you perform your squat and your more likely to incur an injury. Always do your post workout stretches! I also recommend foam rollers and the occasional sports massage. And try and stay active/mobile the next day!

THE CLASS!

This class was indeed a superb post-workout ‘active recovery’ class. The perception your body gets from Heartcore is one of toning, rather than the brutal muscle-tearing sensation of a bench press; it’s a little more gentle but no less pacey and very tough! Here, based predominantly on the reformer machine, it logically focused on lengthening the muscles, on alignment and on core strength. The system complements this machine with a few light weights, intended for high repetition exercises – shoulder press, triceps and biceps drills. The upshot is an effective workout for those small, stabilising muscles that help us perform functional movements every day.

PACEY!

The class is fast paced, which I love in many respects as the energy is fantastic, but with so much going on (music, coordination, balance, instruction), the directions can be quite ambiguous to the newcomer. Given the class involves so many components, I’m always a believer that more specific instruction and focus on form is crucial, and complements an explanation of ‘the why’.

EPIC SETTING

This studio, a former church in St. John’s Wood, NW8, is by far one of the most stunning I’ve seen in London. The entrance corridor is softly lit and punctuated with aromatherapeutic scents, setting the gentle scene for a relaxed arrival. Then, your emergence into the functional space is quite an incredible experience; you’re overwhelmed by high, vaulted and whitewashed ceilings, with huge windows showering the space in a deluge of natural light. Everything smells fresh, the floors are clean and light, and the equipment is super well maintained.

GENERAL INFO

PRICE: The price is £27 for a single, which is a premium to many classes I take. 10 sessions for £220, i.e. £22/class in bulk.
LOCATIONS: 8 throughout London. (Kensington, Notting Hill, Hampstead, Chelsea, Fulham, City, Park Lane, St John’s Wood)
To give this a go and try something different in a beautiful space, book in  HERE.

Faya x

THE OUTFIT

As mentioned, I’m wearing Kate Spade New York‘s latest Activewear line, created in collaboration with ‘Beyond Yoga‘. It’s a luxurious-feeling and comfortable collection that’s fun, light-hearted and feels quite free-spirited with cute dotted patterns! It works just as well in the gym or outside of it, as you can see from the images here, where I’ve dressed it up with some elevating accessories. I discovered a little more about the brand’s activewear style credentials in a little more detail after our session with Royal Ballet Soloist Eric Underwood last week, which was awesome fun!

– TOP: T-back Bow Tank in Signature Dot, HERE
– LEGGINGS: Triple Bow leggings in Black, HERE
– BRA: T-back Bra in Blue, HERE

UNLOCKING LONDON: BENEFITS OF CYCLING

You might recently have spied a trail of breadcrumb-pictures on my Instagram where I’m riding London’s eponymous Santander Cycles, meandering my way around what I think are some of our wonderful capital city’s most picturesque parts; the gorgeous Little Venice area of Regent’s Canal, the Outer Circle in Regent’s Park, Primrose Hill… The Cycles are a ubiquitous and awesome fitness resource which anyone can use to see those parts of the city they’ve not visited before: I.e. go discover London for less than the cost of a green juice and get fit at the same time, it’s the perfect combo!!! For example – and it’s a bit of an unusual example – I recently attended a mind-blowing special spin class ABOVE the iconic landmark Tower Bridge, hosted by (and ON) Santander Cycles. The 80m glass walkway housed myself and 9 other lucky invitees as we Santander-cycled our way through an hour-long sweaty BOOM Cycle class whilst watching a deliciously romantic sunset over the Thames and St Pauls.

Typically, of course, Santander Cycles are not used as spin bikes in studios, but arguably they deliver the same cardiovascular outcome to their temporary tenants! Given that they’re scattered all across the city like a sprinkling of sunflower seeds, you can be comfortable that there’s one waiting for you nearby, and a place to drop it off at the other end; they’re ultra convenient lifestyle accessories, and that removes the ‘hassle factor’ which is a big barrier to doing it! Cycling is not only a fantastic form of exercise, gruelling cardio whilst gentle on the joints (and wallet!), it’s also a fun and rewarding way to view all of London, whilst getting to your destination 

Being half British and  thus having lived in London for c. 10 years now, I sometimes take for granted just how diverse and utterly beautiful this city is. Walking along the banks of the Thames, I just had to stop, breath and take it all in; a mindfulness moment, if you will!

Whilst London public transport is fairly quick and relatively efficient, cycling most definitely is the more enjoyable way to travel. What better way to get to your destination – fast, picturesque and delivers fitness in spades. You are the boss, and can tailor your pace such that you enjoy a ladylike gentle cycle or perhaps a more fierce formula one sprint! It’s a fitness cause I’m massively in favour of, so would highly recommend you sign up and unlock fitness in the city whilst you’re in London!

Happy and safe cycling! Faya x

N.B.  Santander Cycles are hosting a range of events with BOOM Cycle over the summer, like the one I showcased above. They’re very much ‘money can’t buy experiences’. At each event there will be a Boom Cycle class, all you need to do is sign up HERE !

Challenge Sophie – smashing it!