Published for me by my friends over on TheDailyHiit about 2 hours ago is one of my most popular posts to date. It’s my latest Ab-crushing workout. No equipment required, just a body, some clothes, a nice park and some healthy determination!
See the full workout here, then go let your abs out to play ?
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LEG WORKOUT
SALMON LENTIL QUINOA
OFFICE SNACK TIPS
A TOUGH READ
Really flattered to have been featured in bright lights on the Women’s Fitness homepage. They are very complementary of the message that Fitness On Toast is all about; eating yourself fit, training yourself healthy, and dressing the part
Check it out at the following link:
http://www.womensfitness.co.uk/fitness-tips/852/fitness-blogs-top-10-motivationgurus
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BACK WORKOUT
BLUEBERRY SHAKE
GIRLS, DO WEIGHTS!
EGG WHITE OMELETTE
In a bid to make Fitness On Toast more practical / useful this holiday season, this is the first post in a line of travel-related fitness ideas which I’ll be posting over the coming months. The first part of the holiday can be the most difficult, as you relax and sink into ‘holiday indulgence mode’. Before even reaching your fabulous holiday destination, it’s not unusual to have eaten your body weight in tempting travel chocolates whilst waiting out a delay! Being stuck in an airport waiting – bored, hungry, tired and emotional – is no fun, and the odds seem impossibly stacked against you to stay healthy. It’s often the case of grabbing a quick bagel, bag of crisps and a soda. Junk foods, like air, can be found anywhere, anytime. But unlike air, they should be occasional treats and not meals of laziness. In the pic below (all of them shot in Paris, en route to the South of France on the TGV), I’m tucking into a healthy and exotic fruit salad – a travelling gift from FOT‘s friends at the fabulous Buddha Bar Hotel, teamed with a Starbucks tall Green Tea for a hydrating metabolism boost! If you can’t muster up the enthusiasm to make your own healthy travelling meal here are 8 tips & tricks to stay away from all the refined simple carbohydrates and filthy factory foods when you’re jetting off… Bon voyage
1. STOCK UP: Make sure to have a nutritious, sustaining breakfast/lunch/dinner before you even leave the house.
2. DRINK UP: Stay hydrated. Recirculated air-conditioned airplane air is draining, and when you’re already dehydrated you’ll feel even hungrier as your body recognises that it needs *something*!
3. PLAN AHEAD: Bring your own snacks – you control the content – think nuts, seeds, fruit, water – at least until you get to your detstination and can enjoy a proper meal!
4. CHEW SOMETHING: Chewing Gum is a sweet stimulation, to simulate sugar intake, and trick the brain into thinking its meal time. Not great on a totally empty stomach though, as it raises acid levels.
5. GO GREEN: Salads with some protein are a totally fair option if available, but be sure to check fat/salt content of things like the dressing – often a hidden calorie bomb!
6. SIZE MANAGEMENT: Watch your portions – nibbling little and often is better for the body’s natural metabolic pace.
7. MEET THE CHALLENGE: Being a bit hungry isn’t the end of the world and won’t kill you. Many swear that it raises mental alertness as you head into ‘forraging’ mode!
8. SLEEP IT OFF: Low in blood sugar? Feeling tired? Zzzz… far better than scoffing a packet of crisps and chocolate bar for the sake of it!
Click HERE for more to see the rest of the pics from sunny Paris
Wearing: H&M Jean Shorts, Zara white blazer, French Connection Heeled Trainers, Louis Vuitton Neverfull Azure bag, Louis Vuitton silk shawl, Dolce & Gabbana aviator sunglasses.
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HOTEL WORKOUT!
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SKINNY BITCH CLASS
FRUIT SALAD mk1
Living in Britain, Wimbledon is of course a bit of an annual ‘religious event’ for me. But successive summers have been spent puzzled, watching Roger Federer strut onto centre court in what I call ‘haute sportswear’ – hyper-tailored lines, luxurious fabrics, exquisite detailing – whilst his female counterparts have sported nothing genuinely worthy to challenge for the Style Grand-slam. Filter that down from superstardom to the drab reality of the high streets, and there is no hint of an elegant sport trend to be found on Oxford Street!
But dressing sporty, and dressing chic are no longer mutually exclusive; I realise now that you can dress for exercise *glamorously*, in the same way you might feel dressing for a night out. The revolution has started with tennis, which has been injected with a vital shot of sport-chic by Monreal London, a high-end apparel brand that you might remember I stumbled across at the Queens Club boutique during the Aegon Championships earlier this year (you can see that post here).
I did some further digging and checked out their collection. Above all else, Monreal seems to worship the beauty of the female form, with materials and shapes that flatter and gently exaggerate our ‘good curves’. And they don’t just fake a token gesture towards fashion – they’ve clearly dedicated every feature to the cause. Before realising they’re a relatively young brand (not a bad thing; read ‘nimble, adaptive, on-trend’), you presume luxury from the outset. The look and feel is expensive, tailored, feminine and conservative whilst still being a bit adventurous and expressive. As you can see from these pictures we shot around Monaco, tennis whites are the base, but I really love the sparing and geometric use of colours and textures to break up the monotone whites (more of Monreal’s dresses to follow in future posts…)
In a world where I want to be able to feel a bit elegant when my sweaty body doesn’t look it, I think Monreal sends the message that ‘it IS possible!’ And given that it’s so aspirational and glamorous, I think it might help motivate people to work that little bit harder, so they fit that little bit better into their stylish sportswear, rather than just lazily shopping the next size shorts from Asda for £5. It all helps to buy into the lifestyle choice that this blog is ALL about. Click More below to see all the pics from the shoot…
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IN MONREAL @ BYBLOS
SALMON FISHCAKES
IN VEVIE @ BEAULIEU
LEGS IN CENTRAL PARK
As I mentioned in this post a couple of weeks ago, sport and fashion continue to converge. I discovered the next leg of that trend in this Notting Hill-based sportswear brand called Vevie. The two key things that seem to be changing are 1) the use of luxurious fabrics and 2) the attention to super-cute detailing.
Where previously I had to rely on a megabrand like Nike or Adidas for a pair of utilitarian (i.e. plain & boring) rough nylon tracksuit trousers, I can now spoil myself with breathable, moisture wicking fabrics which look and feel like satin. As in these pictures – which I shot in the harbour at the breathtaking ‘Beaulieu sur mer‘ (just by Cap Ferrat, on the Cote D’Azur) – the form of these clothes is perfectly fitted and feels as light as a feather to wear. The light plays wonderfully off the silky material. Also the subtle rouching on the chest, wrists and legs, combined with the elegant silver zip detailing, means I could actually wear it all day long, both for training and NOT for training! It’s a look that’s smart enough to feel good about everywhere, and is cute enough to fit in almost anywhere.
I think there’s plenty more to come from this brand; they make swimwear and more traditional training wear too, with some very unique and quirky design motifs. I’m looking forward to posting some more of Vevie’s finest soon, but in the meantime, you can see all the pics from this shoot by clicking MORE below…
Faya x
I was wearing: Jacket: Brunswick Satin Ruche Jacket in black by Vevie, Top: Brunswick Satin Ruche Tie-side Top in black by Vevie, Leggings: Brunswick Satin Ruche Tight in black by Vevie, Headband: Missoni crochet-knit pink headband.
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MONREAL @ BYBLOS
BENEFITS OF WHITE FISH
GIRLS SHOULD DO WEIGHTS!
HOLIDAY FITNESS READ
Time for some Fitness On Toast ‘ethos’ … I’ve always believed that there should be very little difference in how men and women train themselves. Women, like most men, hope to achieve the same aesthetic end-point; a lean physique (drop body fat percentage and in so doing, ‘tone’/sculpt the musculature), as well as wanting to build strength, endurance, flexibility etc.
Why is it then, that so often I see women performing simpler, less effective (and perhaps less ‘intimidating’) exercises than men in the gym? Take the deadlift – a phenomenal compound exercise, yet 80%+ of the time men dominate the freeweight area with not a single woman in sight! Women should squat, dead lift, bench press, sweat and work hard! Go heavy and work to the maximum – THAT gets results much faster, which is of course the key reason we seek progress at the gym in the first place – to see results, and preferably quicker!
The popular misconception that ‘wafer-skinny’ is the ultimate reward for sacrificing hours on end at the gym, is misguided and unhealthy. That’s just so ’80s. These days ‘strong is the new sexy’; people want to FEEL strong and BE healthy, not just LOOK thin at the cost of feeling malnourished. That’s not to say we should all end up looking like Muscle Mary’s either, by the way, but it is far tougher for women to gain physical mass than for men.
Muscles constantly burn fat, which combined with a healthy diet, can help to yield the ‘lean’ look. However, female bodies have a different hormonal set-up. Men naturally have higher testosterone levels (a ‘muscle-building’ growth & repair hormone) and because women have significantly less of this, it’s harder for us to gain muscle mass. Those few women you may see in the gym who look huge have most likely worked incredibly long & hard for that look! So stop worrying about ‘bulking up’. You just wont wake up one morning and split your blouse sleeves because you lifted heavy weights the night before!
There are certain muscle groups (& therefore certain exercises) that women should probably de-emphasise, relative to men. The Trapezius (neck & surround) muscle is a good example – something most women don’t care to develop. Likewise, few mademoiselles want comically-pronounced quadriceps – but what woman doesn’t want a perky, round firm ass – which by the way, is the gift you get from almighty squats and thunderous dead lifts! Or toned arms and defined shoulders? So start benching, or keep lifting heavier – I don’t want to come across all feminist, but ‘Go take over the weights area, Bitches !!!‘
(click MORE below to see all the photos from my workout at the very well equipped gym in the Hotel Byblos, Saint Tropez).
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VEVIE LA REVOLUTION !!!
TUNA STEAK RECIPE !
BERSHKA TRAINING GEAR !
BERRY & KIWI YOGHURT !
I normally like to post my own recipes, but this meal from a recent trip to France was in another league – I had to blog about it! As a pescatarian, I’ve had ALOT of fish in my time, but this was amongst the best I think I’ve ever had! Click MORE below to read about the nutritional benefits of white fish like sole, and see the pics of my gorgeous meal…
Faya
Sitting amongst the vine and fig trees overlooking a valley far below I enjoyed a beautiful lunch at the courtyard of the world famous Colombe d’Or hotel. The hotel is set in the picturesque walled village of Saint Paul de Vence, and inside the restaurant a unique private collection of modern art can be found hanging from the walls, by such eponymous names as Picasso, Klee and Miró.
It’s hosted some pretty significant people over the years including Picasso, Matisse, James Baldwin and Brangelina. I thought the atmosphere was totally relaxed and very cool, with spectacular views and some epic people-watching. It already seems ideal, and then the food arrives – bliss! The menu features a basket of crudités and too many delicious starters to mention, including caramelised onions, grilled peppers in olive oil, tomatoes, beans, anchovies, aubergines and other specialities. I settled on the honeydew melon stuffed with ripe figs as a starter – nutritious, hydrating, loaded with vitamin C and very low in calories. For my main, a breathtaking ‘sole meunière’ with broccoli, sea beans, lemon and a mustard sauce (on the side). The fish was an orgy of flavour, was at the perfect temperature, with a really engaging texture – and although the mustard sauce was fantastic in its own right, the sole just didn’t need it!
Whenever I can, I’ll order a lean white fish – they’re constantly swimming around in the water, burning off their own fat, developing protein chains, and are mostly made of muscle tissue. Sole is particularly high in protein (19g per 100g), low in fat (1g per 100g), practically calorie-free (just 79 calories per 100g) and is a very rich source of omega 3 fatty acids (essential as the body doesn’t produce them naturally and they can only be gained through food). Omega 3 fatty acids can lower the risk of inflammatory conditions & heart disease. They’re also important for cognitive function, normal growth and development. Sole is also a great source of vitamin D (which again helps with growth and development), and phosphorus (important for growth and cellular reproduction).
Such an incredible meal, and if you’re ever in that part of the world, stop in just to sample their fabulous fish!
Faya
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LEG WORKOUT !!!
LEAN TUNA BURGER
GREEN TEA BENEFITS
MONREAL TENNIS DRESS
If, like me, you’re passionate about a healthy lifestyle and you love to read to indulge the habit, then stay tuned; from now on I’ll be impartially reviewing fitness books which have struck a chord with me for some reason or another. I love discovering new and exciting fitness / health ideas – whether it’s a different system of eating, training or thinking, there’s always something new to consider. However, there’s far too much ‘ego’ in the fitness industry and whilst some might claim otherwise, I do think that you never stop learning, even if you already know alot, as perhaps somebody’s story can inspire and motivate you to try something different & get off your bum! Pick and choose the bits you do agree with, and leave the rest, like a little pick-n-mix bag of fitness ideas (yum, sweets!).
Click MORE below to read about the radical change methodology I’ve got in the picture above, written by one of the world’s foremost body composition experts – a very good read!
Here’s a book-magazine hybrid that I chomped through whilst lying by the pool on holiday recently at the lovely La Reserve de Bealieu. Joe Warner, a journalist at Men’s Fitness magazine is put under a gruelling 12 week body transformation plan (in a quest to build muscle, toast fat and get some chiseled abs) by personal trainer and Ultimate Performance founder Nick Mitchell. Mitchell is described by supplement emissary Charles Poliquin as ‘Europe’s number one body composition expert’ and the results certainly speak volumes.
The book’s broken down into 4 parts – the transformation, training, nutrition and supplementation plus a few ‘tricks’ before the final photo shoot. There’s a reassuring and simple logic to the way it’s arranged and communicated, which is both motivational and inspirational. The weight training consists of 46 workouts split across 8 microcycles with various training goals (e.g. strength; hypertrophy). It focuses on progressive overload, resulting in strength gains and hypertrophy. Low intensity cardio is avoided here, & instead high intensity interval training (HIIT) is the preference.
The interesting side of his ethos comes out in the nutritional part; he generally advocates a low-carb, moderate-fat, and high-protein diet. For example if you love a large bowl of low-GI, slow-release, complex-carb porridge in the morning, Mitchell reckons that you have some meat with a handful of nuts instead. As well as including greens and vegetables with every meal. Sounds kind of different and a bit extreme, but the results are extreme too.
The book is thorough and well worth reading, if for nothing else than to immerse and educate you on another view on health & fitness. But be warned – this is NOT a ‘get-rich-quick’ fitness program, and if you’re going to try the 12-week body plan, it requires the investment of a lot of your time and mental energy. The workouts put you through a very tough routine which is sure to see you huffing a puffing! The same can be said about the nutrition – dedication and a lot of planning will need to go into it. I’d also say it can also be quite costly, including many premium supplements as well as more beef than any industrial swedish cow farm I’ve ever seen! If you’re a beginner, it might be hard to stick with it – willpower and cost-wise – but if you do, the rewards seem significant. Either way, it’s a great, educational read that you can come back to time and again, and which might just motivate you to get training a bit more!
Wearing: Vitamin A by Amahlia Stevens, ‘Runway Wrap Maillot’
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WHY TO DRINK WATER!
ENTERTAINING PLATTER
FOAM ROLLER STRETCHES
LULULEMON OUTFIT
Another gorgeous fitness outfit crafted by the talented Caroline Greenslade, founder of British activewear brand Vevie, who I mentioned in my previous post, ‘Vevie La Revolution’. The outfit I’m wearing here, with it’s cute pink polka dots and fitted form, evokes a touch of ‘old world’ glamour. It’s very feminine and fun to wear, even for a bit of a ‘tom boy’ like me I couldn’t imagine a more fitting place to go for a morning jog sporting this ‘retro-chic’ look than along the famous Cannes beachfront of La Croisette, where all sorts of timeless & classic ‘movie premiere’ glamour has unfolded at the Film Festival!
After my morning jog, I’d earned a well deserved breakfast at the Carlton Cannes. Breakfast is literally a time to ‘break the fast’ after a long nights sleep, so I always aim for a substantial meal to start the day right! On this occasion? Scrambled eggs, smoked salmon, mushrooms and skinny latte. And to top it off a delicious fruit salad. Bon ap! Faya.
Wearing: Vevie’s Hertford Dotty Polka Flash Jacket, the Hertford Dotty Polka Racer top and the Hertford Dotty Polka Flash leggings. I particularly like the functional details of this jacket – the two front zipped pockets, the polka dot thumb loops and the inner dotted collar for a fabric contrast. The fitted leggings have a comfortable waist and two waistband pockets to store keys/phone/snack! All garments are UV protected – 50+ and are made from a breathable, technical fabric. Plus they’re cute
Click MORE to see all the pictures from the shoot, then maybe go for a run too?!
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GREAT HOLIDAY READ!
BROWN RICE SUSHI
BACK WORKOUT
KETTLEBELL WORKOUT
I am a little bit too excited about my custom-designed trainers that have just arrived from Nike ! I love trainers, so to be able to nuance my very own pair is a bit of a treat I went for patriotic Swedish blue and neon ‘Volt’ yellow, and on the tongues it has the F.O.T. (Fitness On Toast) abbreviation and my name monogrammed on. It’s a bit of fun, and a nice way to put some personality on your shoe for a pretty small premium!
The technical name of this pair is ‘Nike Free 5.0 iD Women’s Running Shoe‘. I’ve owned a few pairs of the previous versions, and I find the shoe ideally comfy – it has a similar feel to barefoot running, but with some subtle cushioning, and it’s practically weightless – a very ‘free’ experience for my feet, which matters because I’m in them all day. The sole has deep cuts along the length and width of it which ‘enhances the natural range of motion, encouraging a smooth, efficient stride whilst helping maintain stability’.
If, like me you wear trainers alot it’s worth having a few pairs to swap between (depending on your sport of choice), as well as considering that a shoe’s useful life is only c. 6months before it’s time to pick up a new pair. I’ve teamed my shoes with a pair of dual layer socks, to maximise that ‘new shoe’ comfy feel
Click MORE below to see extra pictures.
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VEVIE IN BEAULIEU
WHATS IN MY BAG ?
HIIT LEGS HARD !
EAT HEALTHY AT WORK
