CENTRAL PARK ‘LEG WORKOUT’ IN NEW YORK

It’s October in New York and this day was a scorcher – 27 degrees! Since there are a few fantastic jogging routes around the gorgeous Central Park, I thought I’d go for a little explore; my ‘fitness curiosity’ got the better of me, and that turned into a 40 minute jog, after which I decided I wanted to finish off with some legs!! This post documents that leg routine, and be warned, it’s pretty gruelling, targeting all major muscles – hamstrings, quads and glutes – to tone, firm and strengthen thighs and bum! Unlike some of my previous leg posts, having just been jogging for the last 40 minutes this workout included no weights, just a park bench and some steps! That extra bit of added cardio should get you sweating and avoid shivering in the chilly ‘autumn’ weather! Really challenge yourself by keeping the rest period to a minimum – Weights not required, the combination of leg exercises is utterly exhausting!

Whilst we’re on the topic, if you’re thinking about taking up running I think it’s worth keeping a log book. By recording your performance you will be able to see how you’re improving and to potentially help avoid injuries, typically sustained when you try to go all-out for no reason. Analysing patterns can help you learn how your body responds to different intensities. Are you pushing your body too hard too soon, or may the opposite be the case? Are you letting your body recover properly? There are lots of apps to help you with logging your runs – so many that I plan to write a post about them! If you’re thinking you don’t take your running that seriously – try to at least record the distance, time and pace. Getting into the habit might just inspire and motivate you to run that extra mile, when the incremental exertion is the greatest My favourite thing about it? You get to set yourself / your friends challenges and to enjoy the fresh air whilst getting to know the city & countryside – sounds perfect!

Click below to see the full routine, shot in Central Park, New York.

A) Box/Step Jump Squats (as below pics)
1: Get in a half squat position with your arms in front of you.
2: Jump up and onto the steps.
3: Land in the middle of the bench, with quite a wide stance and do a deep squat.
4. Jump off the bench and repeat!
– 2-4 sets of 10-20 repetitions.

B) One leg step ups (as below pics)
1: Stand tall, facing parallel to the bench. One leg on the bench the other on the ground.
2: Kick off the ground as high as you can and twist your leg in front of you and touch your elbow to your knee.
3: Bring the same leg back to starting position, keeping the other leg firmly planted on the bench.
4: 10-20 reps on one leg, then swap!
– 2-4 sets of 10-20 repetitions on each leg

C) Split Lunge on a Bench (as below pic)
– Increase muscle strength in quadriceps & glutes, great way to focus on balance.
1: Stand with your back to the bench.
2: Lift and put your right foot, so the toe is on top of the front edge of the bench.
3: Step your left foot out in front of the bench.
4: lower your right knee toward the ground. This will cause your left knee also to bend. Lower your right knee toward the ground until your left knee is bent to a 90-degree angle.
– 2-4 sets 10-20 repetitions on each leg

– D) STAIR RUNS (as below pics)

The workout equivalent of ‘icing on the cake’… ultimate exhaustion of the legs to really finish you off!
1: Find a large, daunting staircase (though a small friendly one will work just as well)
2: Run up as fast as you can, ONLY taking one stair at a time, and for added exertion, lifting your knees to your palms
3: At the top, turn around gently jog back down, allowing gravity to help you with your micro-recovery.
4: At the bottom, repeat with full intensity, back up to the top.
– 3-5 sets, and then remember, ALWAYS MAKE SURE TO STRETCH AFTER YOUR WORKOUT :D.

Here are some more pictures from the Park and the shoot…

WEARING:
Shoes: Asics GEL KAYANO 19 – This shoe feels light. It’s very comfortable it’s cushioning made with ‘Fluid Ride technology’ – a 2-layered sole with improved bounce-back. Very comfy and quite pretty too
Pants: Asics WOMEN’S LEG BALANCE KNEE TIGHT, 
Zip Top: Asics SEAMLESS JKT, 

IF YOU LIKED THIS POST, THEN YOU MIGHT ALSO LIKE…

BROCCOLI & QUINOA DISH

BACK WORKOUT IN PARK

BEETROOT SALMON SALAD

HOW TO TRAVEL HEALTHY

CORRECT YOUR RUNNING TECHNIQUE !!!

This post focuses on tips & tricks for correct running technique. A couple of weeks ago, on a blog trip (a.k.a ‘excuse for a mini-holiday’) to the perma-sunny Quinta Do Lago, in Portugal’s Algarve, I indulged in some long, peaceful runs along the gorgeous sweeping beaches. I’ve always loved long distance running, and without sounding like a total hippie…I enjoy the sense of freedom, escape and relaxation it gives me. I recognise that it’s not everyones cup of tea – it can feel monotonous, and you may prefer Hight Intensity training as seen in my previous posts, to get in and get out, maximising effort in a focussed time-frame.

Admittedly, with the changes in intensity, an added advantage of the HIIT run is not only the time efficiency, but the burning of more calories in less time; the thermogenic effect allows the body to continue to toast fat even after the workout has finished. Unfortunately, if you go for a steady, plodding pace there is little increased metabolic benefit, and the body will return to its normal metabolic state at which it was operating prior to starting.

Regardless whether you prefer HIIT-sprints, long distance marathons, if you’re new to running or have been doing it for decades, I think that correct running technique is enormously important, and often overlooked as people think running is like breathing – “humans can just do it” (sorry Nike, no pun intended). Now, you may well be thinking ‘Oh Faya, what nonsense, surely the most important thing is just to get off your lazy bum and do some exercise’ – YES, but as with any sport, you’ll want to pursue the correct technique to a) avoid injury (e.g. foot pain, pulled muscles, shin-splint, runner’s knee etc) and b) maximise the benefits to your body. Of course we’re not all created identical, so there’s no such thing as a ‘perfect’ ‘one-size-fits-all’ running technique; but there are a few guidelines that I have always thought are worth thinking about. 

1) FOREFOOT STRIKING

In running, it is the received wisdom that we should avoid ‘heel striking’ (which means that the heel of your foot is the first part to contact with the ground upon landing). The reason for this is that if you heel-strike it creates a large impact that sends a shockwave up through the body via the skeleton. Repeat x 10,000-impacts on any given run, and that puts your poor body under a lot of unnecessary stress :(. Instead ideally you’d want the the forefront of your foot to land first, as if you are touching-down and springing-off from the balls of your feet. This is because the collision of the forefoot with the ground generates far less impact, and shortens the time for which the foot is on the ground, helping to quicken your pace! The aim is that your run should feel soft, gentle and comfortable, and it tends to give the calves more of a toning workout too, I think. To encourage a forefoot-strike, take some time to focus on your posture, coordinate your arms and legs to control the pace, stride and then foot-strike. Hold the elbows at an angle of less-than 90 degrees whilst swinging your arms as close to your body as possible. Keep your torso upright, knees slightly bent.

2) GENERAL TIPS WHEN STARTING TO RUN:

a) SET THE PROGRAM – by having a realistic, planned program, you’re more likely to stick to it and achieve your goals. Avoid simply downloading something off the internet as it wont be tailored to your level, time constraints, and route tastes.

b) TAKE A COACH – If you feel unsure of technique, or are suffering pain after your runs, it may be worth investing in a professional running coach for a set of sessions to brush up on technique.

c) LOG IT IN – in your log book, you can record the distance, time and pace of every run. The main benefit is to ‘run smarter’, and see how you’re improving, or whether there’s actually no improvement at all! I find Strava to be a great app for this, and you can compete against friends or randoms, which makes it a bit more fun!

d) EAT RIGHT – A balanced diet (including all the food groups) – proteins (repair & build muscles & produce hormones), complex low-GI carbohydrates (to help the body produce glycogen – energy to the muscles), good fats (omegas 3, 6, and 9), vitamins & minerals – will enable you to draw on extra reserves and go further when you least expect it.

e) ZZZZZ – sleep is critical. Read about why from my previous post, HERE.

f) RECOVER – if you’re feeling absolutely shattered after every run, with aches and pains, chances are you’re overdoing it! Finding you’re out of breath and progress has plateaued could be a sign that you’re pushing your body beyond the it’s capability to recover. Best case you’re not gaining anywhere near the max benefit of your run; worst case you’ll sustain easily-avoided injuries…

g) GRADUALLY BUILD UP – this goes hand in hand with the previous tip. You [probably] won’t beat Bolt overnight, it’ll take time and dedication, but if you start now in 6 months you’ll look back and thank yourself for it

h) STOPWATCH – it may seem obvious but find out your current pace. Obviously, if you go hi-tech, just use Strava.

i) ALWAYS STRETCH IT OUT – before and after a workout! Another key way to condition the muscles and avoid injury! See my previous post on this HERE.

j) SEEK MOTIVATION – keep it challenging! Get friends involved and make it a social event. Follow athletes on Facebook. Tweet sprinters on twitter, and maybe even stalk the cast of 300 on instagram?!

Wearing: ZAGGORA outfit

Pants: Dynamic Atomica HotPants. They’ve got a super-comfortable adjustable Lycra waistband that lets you highlight or hide you tummy, plus a ventilation panel between the legs to keep them feeling fresh and cool. The fabric has a functional, oxygenating effect as well, and I really like the little detailing too – especially the waistband’s energetic printed ‘atomica design’ – it all looks very nuclear and explosive!

Jacket: The Hooded Body Blazer supposedly helps you burn more calories. They’ve got a ‘ThermoFit Technology’ which keeps the bust cool, whilst emphasizing the burn elsewhere. I think that if you want to target your upper body but not your chest, this sports jacket is a great way to nuance that. The fabric technology targets the hips, tummy, and arms, while the bust is covered by special cooling jersey instead. It’s also perfect for outdoor exercise, with a waterproof, reflective hood, built-in key loops, and a see-through phone pocket so you can adjust your running tunes.

IF YOU LIKED THIS POST, THEN YOU MIGHT ALSO LIKE…

HEALTHY BURGER OPTION

BROWN RICE SUSHI

HARD LEG WORKOUT

ASICS IN CENTRAL PARK

MISSING SUMMER IN MONREAL…

Winter has well-and-truly hit in London – brrrr! – and now that Halloween is out of the way, the long run into Christmas is underway! I’m going to be posting plenty of ideas to help you stay on the seasonal ‘straight-and-narrow’, but in the meantime, it’s just about cold enough to get me thinking back to the summer.

In these pictures, I’m wearing another great tennis affair from my friends at Monreal London; I love the simplicity of the block white dress with the subtle blue detailing, and the elasticated rouching at the waist – comfortable, flexible and great for tennis.  They were shot on the beach at Pamplonne, and Club 55 St. Tropez; to get there I stepped aboard a gorgeous specimen of a Riva ‘Super Aquarama’, and was motoring towards the restaurant at 55 knots! Once there, fresh grilled sea-bass and some fresh greens.

On this chilly London day, I REALLY miss the toasty sun of holiday, but luckily it’s only c.250 sleeps until the next dose of summer comes along

See MORE PICTURES from the day here.

IF YOU LIKED THIS POST, THEN YOU MIGHT ALSO LIKE…

TENNIS IN MONACO ?!?

HEARTY LENTIL SOUP !

ARM WORKOUT

PEAR & WALNUT SALAD

“WILL FRUIT MAKE ME FAT ???”

In moderation, and the right type, no! I’m marking the change of seasons with some yummy winter berries. This healthy dessert should satisfy your sweet tooth (guilty!), whilst offering plenty of nutritional value too. I’m regularly asked whether ‘fruit will make you fat because of the sugar content’; true, too much of any type of sugar is bad news. However chomping on the right fruit (like these berries) means you’re not only eating fructose (the lowest-GI form of sugar with a glycemic index of 19, versus a glass of apple juice at 30, table sugar at 65, and glucose at 100), but also enjoying other benefits like fibre (helps digestion) & plenty of vitamins and minerals. By chewing solid food and metabolising it slowly (rather than drinking it straight into your bloodstream) you suffer less of a blood sugar spike. I’d rather have a delicious, beautiful, tasty, bowl of fresh berries with nutritional value including some protein (thanks to the yoghurt, plenty of calcium & vitamin-B too) than a dry cardboard biscuit that claims to be ‘low in sugar’.

The purpose of this berry dish is to promote the intake of…relatively low GI, high-fibre, antioxidant-rich foods to optimise immune health, protect hair & skin, and help to ward off diseases. Berries tend to be amongst the richest sources of antioxidants, which give them their deep colours, and are good for memory loss, joint function and eye health, to name a few.

But if you’re looking to lose weight, there’s only one sure-fire, logically-flawless way to do it: burn more calories than you consume. Sounds simple enough, but in todays desk-bound nation, with obesity & diabetes on the rise, and with sugars hidden in all sorts of unexpected places, it’s easier said than done. When you consume sugar, your body has a choice on how to deal with it; ideally you’d want to burn it for energy, the alternative being to convert it to fat and store it in your fat cells. So when indulging, where possible, bust some moves on the dance floor to burn off your surplus calories, & get the bank balance flat again! Or why not walk home from the restaurant next time? Or take the stairs up to your desk? Because healthy doesn’t mean tasteless, and life is for enjoying!

 

IF YOU LIKED THIS POST, THEN YOU MIGHT ALSO LIKE…

SWEET POTATO CHIPS

RUNNING TECHNIQUE

COCONUT PRAWN BROTH

HIIT ABS HARD

‘SPORT RELIEF’ ON TOAST – GOING FOR A SWIM !!!

I’m thrilled to announce that I’ve been asked to take part in the first ever ‘Sainsbury’s Sport Relief Games’ next year, running from Friday 21st to Sunday 23rd March 2014. I think it’s such an awesome way to combine fitness with a very charitable cause, and represents a great goal or milestone date to aim for (which I always find a massive help with my fitness targets!)

The three fundraising events they’ve got scheduled are 1) the Mile, 2) the Swimathon and 3) the Cycle. You can run, swim and/or cycle your way to raising cash at around a thousand venues up and down the country. The Swimathon (my chosen event) takes place in the landmark Queen Elizabeth Olympic Park, (THE venue of the London 2012 Olympics) where I’ll be swimming for a good cause – so ecstatic!

PROBLEM: Since I can only swim the breaststroke and not the required crawl, (oh dear!) the swimathon is going to be a huge challenge! But I’ve always wanted to learn and this is the perfect opportunity. Let the training commence! The great thing about this charity is it doesn’t matter how sporty or fit you are, there’s something for everyone to choose from and whatever event you pick every mile counts, because the money raised will be used by Comic Relief to help transform the lives of some of the poorest and most disadvantaged people both in the UK and around the world.

So why not sign up!?! It’s half price until mid Jan, and after the indulgent festivites around the corner – I’m talking about Christmas and New Year’s eve celebrations – surely this event comes at the perfect time to add some energy and focus back into your workout routine. Getting into a healthy cycle, knowing that every run, every swim and/or ride is for a tremendously important cause, that’s part of the fun on this one!

March is just over 4 months away so I’m starting my training now and hopefully by the time I need to jump in the Olympic Pool I’ll be able not only to crawl but also complete the full length in a decent time. I’ll keep you updated through the blog, Twitter and Instagram on how I’m getting on and what I’m learning through my training. HERE I GO!

 

GETTING SWEATY WITH BETTY – SS14 BLOGGER PREVIEW

This week I was invited to attend the SS14 blogger/press preview day of one of my favourite sports apparel brands, Sweaty Betty. Here’s a short post with some pictures from the event; I’m very excited to see the full collection in store! I loved some of the inspiration, especially the marine / nautical feel running through most of the collection, which really chimed with me as it had quite a Swedish feel to it! The outfit above was a combination of my favourite pieces from SS14; the materials are just impossibly soft! Thanks Sweaty Betty

IF YOU LIKED THIS POST, THEN YOU MIGHT ALSO LIKE…

MORE SWEATY BETTY

BEETROOT SALMON SALAD

AB WORKOUT

EGG WHITE OMELETTE

‘SPORT RELIEF’ ON TOAST – ALL GOING SWIMMINGLY !!!

As per my previous post here, the Sport Relief Swimathon March 2014 is just around the corner and I’m burning off my early dose of mince pies in the pool – whilst raising cash for an awesome cause! ‘HOW ARE YOU GETTING ON WITH THAT, FAYA?’ I hear you ask? Well, one minor setback is that I can’t swim… the front crawl (which is the mandatory stroke)! Thankfully, Charlie to the rescue! She’s a fantastic and painfully-tough swimming coach who also happens to be a sports therapist working with Watford Football Club, & will be coaching me all the way into the Queen Elizabeth Olympic pool.

This post contains a ‘Progress Report’ from week 1, as well as the BENEFITS OF SWIMMING, as I see it. As the months go on, I’ll be blogging about my aquatic experiences & fitness tips/tricks along the way, as well as running through the stretching routines, land training, injury-prevention exercises, nutrition, etc. 

1) WHY SHOULD YOU SWIM ???
i) IT STRETCHES YOU – It’s the perfect remedy to stretch any stiff muscles, perhaps from a previous heavy workout, and to help speed up recovery. The large range of motion helps the joints and ligaments to loosen up and become more flexible. Having said that it’s a good idea to do some additional stretches afterwards (I will be posting them on here).
ii) A FULL BODY WORKOUT – When performed correctly (I’m working on it!) swimming delivers an intense full body workout including back, chest, abs, legs – everywhere! And you don’t get the discomfort of sweating (well, not until after you get out of the pool!).
iii) ZERO IMPACT – Swimming allows you to exercise aerobically but without the high impact to the skeletal system. Since around 90% of your body weight is supported by the water, it’s a great form of exercise for anyone with injuries or impact-related joint pain.
iv) FABULOUS STRENGTH TRAINING – You’re super-light in the pool as most of the weight is carried by the water which is about 800 times denser than air. That gives a constant level of resistance to work against, so that every kick or stroke is weighted. It’s a fantastic way to develop muscular and bone strength .
v) STRENGTHEN THE HEART: Being an aerobic exercise it helps make the heart muscle become more efficient at pumping improving blood flow.
vi) CALORIE SLAYER – Swimming can toast fat (depending on how much effort you put in – as with anything). A 30 min front crawl swim session could burn between 4-500 calories – which is more than jogging.
vii) RELAXATION – recreational swimmers settle into a leisurely rhythm and while away the lengths on autopilot-mode, during which time their minds are often wandering; because of its repetitive character, swimming is thought to be fairly meditative! The submerged state can have a focussing effect on the body (rather than the mind), produce endorphins, and encourage muscle relaxation.

2) THE SWIM LESSON
– Warm up: of 4 lengths of breaststroke
– Main: 20 minutes of kicking, holding a float and breathing to alternate sides.
– Charlie’s Instructions: Breath on every 6th kick. Keep your hips up, little splashes with your feet, head down and roll to the side to breath having one ear in the water and one out.
– Cool down: 4 lengths of breaststroke.
– Stretches: lats, shoulders, biceps, triceps, quads and hamstrings.
Training 4 x week (2 swim 2 land), building up to 5 days (3 swim 2 land)

3) PROGRESS REPORT: WEEK 1
This week I had my first swimming lesson – given that I’m pretty competent with the breaststroke, I foolishly thought I’d dominate the basics after a single session – badly perhaps, but nonetheless, I should at least be able to kick my legs & arms whilst floating! No, no, no – I couldn’t have been more wrong! I had a massive wake up call. I’d like to think I’m fairly fit & healthy, I’m always on my feet, on my bike, running around in the park, or at the gym but this was such an alien fitness activity that it left me totally exhausted!

The greatest challenge was breathing! Charlie noted that learning to swim as an adult is often more challenging; we tend to panic in the water fearing that we won’t get enough oxygen – that was me! My chest was burning (aching in fact by the end of the session) and I was splashing, kicking, spitting, coughing, swearing – it felt like drowning – hardly the elegant and dainty swim I’d imagined in my head! All along Charlie was shouting instructions by my side, not allowing me to put my feet on the floor, & I definitely caught her giggling at me at some point – I don’t blame her!

So week 1 was a catastrophe, I’ve had to rethink a little, I feel a bit overwhelmed about 1 hour of continuous crawl, and it’s certainly been a while since I was LITERALLY thrown in the deep end like this – but I’m embracing the challenge! I will learn to swim! It’s such a great full-body sport and such a  great cause!

 

IF YOU LIKED THIS POST, THEN YOU MIGHT ALSO LIKE…

I DO SPORT RELIEF !!!

ALCOHOL:  + or – ?

ZAGGORA IN PORTUGAL

SOLE @ COLOMBE D’OR

WHEN SANTA HITS THE GYM! (MY XMAS ‘FITNESS GIFT’ WISHLIST)

Dear Santa, I’ve been really healthy (almost) all year and I intend to be next year as well; after a festive wander through Harrods, here are my 18 top fitness gift ideas that’ll certainly help keep me on track through 2014; including some clothes, trainers, workout equipment, healthy food & drink and other gym knick-knacks. The sort of thing any fitness freak like me would love to open in just a fortnight’s time! ?

1. TRAINERS – because no girl ever said ‘I have enough shoes’. Ever. Love these NIKE FREE TR III PRINTED – cool ‘marine’ blues and geometric patterns feel very stylish to me!

2. COFFEE MACHINE: the perfect pre workout drink to engage the synapses and fire up the muscles!
– Nespresso machine – they come in a million shapes & sizes. This retro inspired one caught my eye!
– Or a box of flavoured capsules ? (‘Caramelito’ is a personal favourite)
– And how about this gorgeous Alessi espresso cup set with cute ‘frog’ motif…

3. COFFEE / TEA CUPS: …and whilst we’re on the topic of Alessi cups, how about this whole chrome set ?!?

4. JACKETS: I found these two gorgeous wind jackets, both Nike. The reflective material sparkles beautifully in silver – perfect for Xmas! NIKE ALLOVER FLASH, WOMEN’S RUNNING JACKET: and NIKE SHIELD FLASH, WOMEN’S RUNNING JACKET:

5. JUICER: This ‘masticating’ Juicer is perfect for vegetable & fruit juices. It squeezes out the juice & leaves more of the nutritional value intact, by chewing the contents, NOT spinning it and heating it up (which creates simpler sugars, and destroys the vitamin value). You can also make yummy cake with the fibrous pulp it spits out (mmm cake!)

6. TEA! Harrods have a huge collection. My favourite at the moment is this liquorice & mint flavour from Teapigs. See the many health benefits in drinking a ‘cuppa’ green tea here.

7. FOAM ROLLER: A self massage to get rid of all those unwanted ‘muscle knots’. (Check out my post ‘IS THAT HOW YOU ROLL‘ from Regents Park, a while back!)

8. TRX OR CROSSCORE 180 – attach it to a tree/doorway and choose from a large selection of exercises that’ll get you sweating!

9. PULL-UP BAR – attach it to your door frame and get to work!

10. MEDICINE BALL – this rotund training partner can provide you with a full body workout and you can take him/her with you anytime/anywhere!

11. SPORT MASSAGE – anyone who works out hard knows that the body can get a tad stiff; a good sports massage is massively appreciated by your muscles! Use your imagination for the picture

12. SPA EXPERIENCE – After the festivities are over, it’s cold, dark, and summer seems a mere distant memory – who wouldn’t love a day of luxurious indulgence? Spoil someone you love at the beautiful Corinthia Hotel spa – a personal favourite featured in my previous post here.

13. YOGA MAT – for all the yoga lovers out there a brand new, colourful yoga mat to liven up the new year!

14. HOMEBODY YOGA CLOTHES – the clothes are impossibly soft, and are sold exclusively at Harrods on the 5th floor. Such a luxury treat!

16. NIKE+ SPORTWATCH – counts Calories, Time, Time Elapsed, Average Pace, Instant Pace, Stopwatch, Alarm, Distance, History, Records, Tap Functionality, Backlight, Laps, Intervals, End of Run Messages, Run Reminders, Attaboys etc!! Also works with a heart rate monitor! Phew!

17. PERSONAL TRAINING SESSIONS – If you’re becoming complacent, bored or need help with you’re training it’s a fab gift to give someone to start the new year!

18. A LOVELY WARM COAT ??? If you really want to spoil someone, how about a winter jacket guaranteed to keep you warm in frosty London, or on a ski trip. This super-technical Canada Goose ‘Montebello’ jacket will certainly to do the job for me :)!

 

On your marks… get set… SHOP!

IF YOU LIKED THIS POST, THEN YOU MIGHT ALSO LIKE…

QUINOA SALMON DISH

VEVIE LA REVOLUTION!

ASICS IN HYDE PARK

WHY TO STRETCH ?!

GRUELLING WORKOUT WITH UNDER ARMOUR !!!

This week, I was invited to train with the US sportswear brand Under Armour in one of their ‘Urban Gym’ sessions; I was warned to expect a host of brutal, gritty training stations to tackle whilst using some innovative training kit. The event took place underneath Southbank’s iconic Golden Jubilee Bridge in the heart of London – an amazing location! So this post breaks down into 3 neat sections; 1 – ‘the workout’, 2 – ‘the gear’ and 3 – ‘the philosophy bit!!!’. click MORE to get the lowdown…

1) THE WORKOUT: There were six stations in total which included a push-up/pull-up combo, Box jumps plus a sandbag throw and The Sledge. There were 12 people taking part in my group, and just two girls in total including myself. The basic principal was to complete as many repetitions as possible in a minute, two sets in all. Each minute was followed by 1 minute recovery time. Once two sets are completed, you quickly move on to the next, hardly leaving any time for rest at all – it’s all quite hiit-y!

The exercises were all large compound movements, but with extra emphasis on a particular body part – abs, shoulders, back, chest etc. The result is an incredibly tiring, high energy workout, and I think my biggest mistake was going all out on my first station! Having very little rest catches up with you quickly on the remaining stations. Wiser would have been to pace myself; there’ll always be stations where you naturally exceed, and others where you’ll struggle – I certainly should’ve picked my battles more wisely! Whilst I’m quite agile, fast & have plenty of endurance, I struggled a little with the explosive heavy exercises. In my mind, that doesn’t matter one bit, because it was such good fun having someone push me out of my comfort zone in such an epic space – really gets the endorphins firing up!

2) THE GEAR: For the occasion, Under Armour generously kitted us all out from head to toe with their most innovative sports kit. My favourite piece by a country mile was the ‘Coldgear Infrared thermo tights’; I get cold very easily and these pants were impossibly good at locking the heat in, during what was an otherwise frosty London day! They use “a hex-pattern lining which traps body heat for maximum warmth” and then “a soft, thermo-conductive inner coating to absorb and retain your body heat”. Basically acting as a thermal layer keeping me nice and warm! Thanks guys, they will see me toasty over the winter!

3) THE PHILOSOPHY BIT: The fitness industry is always evolving and adapting to peoples insatiable appetite for something new and different, and in todays sedentary ‘move less’ society, I’ve noticed an increasing emphasis on movement and functional strength in the fitness trends. The Sledge is a great example; it really works to improve your pushing or pulling power and delivers a full body workout – but boy do you feel it in your legs!! I love deadlifts and squats in isolation, however this power sledge does pretty much all in one!

Wearing:
INFRARED THERMO TIGHTS
Hoodie: WOMEN’S COLDGEAR
INFRARED ARMOUR
FLEECE STORM HOODIE
Trainers: UnderArmour running shoe

IF YOU LIKED THIS POST, THEN YOU MIGHT ALSO LIKE…

MY XMAS GIFT LIST

DEADLIFTING !!!

SPA O’CLOCK

ALCOHOL VS FITNESS ?

MY HEALTHY CHRISTMAS DINNER !!!

Christmas is infamous for overeating indulgent sugary, fattening foods. This post is my attempt at a healthier alternative – it’s a tour-de-force of the same foods but with a bit of a lighter twist. Perhaps you can just pick and choose a few ideas from it, and as you can see from the picture above, ‘healthier’ needn’t look any less inviting and ‘Christmassy’ ! Click MORE to see lovely pictures of the rest of my meal & get the ‘how to’ Faya

1. STUFFED FIGS WRAPPED IN PROSCIUTTO 

These luscious little fruity parcels are rich in texture and flavour, boast a chewy flesh and a crunchy seed, are high in dietary fibre, high in potassium (to help lower high blood pressure), and have been shown to lower triglyceride (fat) circulation in the blood. When ripe and baked, they’re utterly delicious too, especially with a tiny cube of aromatic blue cheese melted in the middle (only a little needed to boost the flavour!). It’s hard to make a “health virtue” of blue cheese, but I’ll try; calcium and protein are supportive to the cause… but no, it’s mostly fat, so go light on it! The Prosciutto is a great source of protein (27grams per 100 grams), but it’s very high in saturated fats (17grams per 100grams), so I like to trim the fatty veins before cooking.

INGREDIENTS: (serves 4) 1. 4 x fresh figs 2. 4 x 1cm-cubed blocks of blue cheese 3. Prosciutto

HOW TO?:
1. Slice the fig from the top, until you get three-quarters of the way down.
2. Place a parcel of blue cheese into the incision.
3. Wrap the lean prosciutto around it place in a baking tray.
4. Pop it into a preheated oven 200 degrees and let it bake for circa 5-10minutes (depending on desired consistency and softness).

2) POACHED PEAR WITH DARK CHOCOLATE & ALMOND FLAKES

A fair amount of the ‘deliciousness’ of this dessert stems from the pear. Alongside the natural sugars (10g per 100g, quite high) pears are also hydrating and rich in vitamin C, a strong immune booster during the cold winter. I’ve opted to dip it in super-dark chocolate (less dairy and less sugar, full rich flavour and packed with antioxidants). Believe it or not but two 5g squares of 99% Lindt chocolate are enough to cover one entire pear! Crust the chocolate layer with flakes of roasted Almonds to complete the dessert! Yum.

INGREDIENTS: (serves 4) 1. 4 x ripe Comice pears 2. 1 x pack of 99% Lindt chocolate 3. Roasted almond flakes. 4. 2 x drops of vanilla extract. 5. 1 spoon of Manuka honey

HOW TO:
1. Peel the pears
2. Bring a pan of water to the boil, then add 1 generous tablespoon of Manuka honey and 2 drops of vanilla essence.
3. Carefully spoon the pears into the boiling water and leave to poach for 20 minutes.
4. Heat a ‘water bath’ and allow the dark chocolate to liquefy.
5. Dip the pear into the chocolate, festoon with almond crusting, and leave to set.

3) POMEGRANATE, GOATS CHEESE, NUT & GRAPEFRUIT ROCKET SALAD

I love the comically diverse mixture of textures and flavours in this salad – the smooth goat’s cheese, crunchy pomegranate & nuts, the peppery rocket and the sharp citrusy twang of the grapefruit. Sprinkle some balsamic glaze, and voila it’s ready to go!

INGREDIENTS: 1. Rocket salad 2. A whole ripe grapefruit 3. Half a pomegranate 4. 100g goats cheese 5. Balsamic vinegar 6. Assorted nuts

HOW TO? 1. Peel and slice the grapefruit 2. Spoon out half of the grapefruit 3. Crumble the goats cheese 4. Add some nuts 5. Toss it all together 6. Finally sprinkle some balsamic glaze on top.

4) STUFFED TURKEY BREAST

Being pescatarian I’m not too keen on stuffing turkeys. Conveniently, if, like me you had a cosy small party joining you, and don’t want weeks of leftovers, there’s really no need to cook an entire bird; so I went for turkey breasts instead! It’s such a healthy, lean meat that’s low in saturated fat, high in protein (17g per 100g), relatively low in calories (104 in 100g, that’s just 2/3 of an equivalent chicken breast), and is also a good source of riboflavin (aka vitamin B2, which helps protect cells from oxidation processes), phosphorus (important for the development of bones and teeth), and selenium (helps lower the risk of joint inflammation). The downside of turkey is that it’s relatively high in Cholesterol (42mg per 100grams0, and very high in Sodium (1015mg per 100grams), so a limited intake makes sense.

INGREDIENTS (serves 4)
1. 3 x boneless turkey breast, 2. olive oil, 3. Salt, 4. Sainsbury’s ‘Taste the Difference’ – toasted chestnut, hazelnut & thyme stuffing.

HOW TO?
1. Slice the turkey breast alongside/lenghtwise leaving a strip attached.
2. Spread a thin layer of the stuffing inside the breast. Tightly roll the breast lengthwise.
3. Set it on a roasting pan. Paint it with olive oil and sprinkle with salt.
4. Roast at 400° for 20 minutes.

STUFFING?
1. Empty the content of the sachet into a bowl
2. Add 160ml of boiling water and mix well
3. For a softer texture add 25g of butter & stir well (optional)
3. Let it stand for 15 minutes before cooking.

5) SMOKED SALMON:

As a Swede, this is a classic dish to me. I’m not sure how Christmassy it actually is for the rest of the world, but growing up, my family would always include gravad lax on the Christmas table. Regardless, it’s packed with good fats (omega fatty acids – 3&6) and is rich in protein (18g per 100g), with no glycemic load, and weighing in at a mere 110 calories per 100g. It is high in salt though, so avoid OVERindulging in it…

HOW TO?
1. Pop it on a plate
(2. Optional) Squeeze a whole lemon & serve!

6. ROAST SWEET POTATO AND SPROUTS

Rather than traditional spuds, sweet potato has a surprisingly low glycemic load (low GI), and tastes fabulous; the roasting process renders it slightly toffee-ish in texture and flavour. Sprouts, a Christmas classic, are low in saturates, super-low in cholesterol, and are a great source of such minerals as Thiamin, Riboflavin, Iron, Magnesium, Phosphorus and Copper… the list is quite long, so it really is worth “eating your spouts”

HOW TO?
1. SPROUTS; Empty 400g of sprouts into a saucepan with some salt, cover with boiling water, bring back to the boil and cook, covered, for 5-10 minutes.
2. SWEET POTATO; Peel, slice and chop, sprinkle some mixed herbs if you like, sprinkle with a touch of olive oil, then put them in the oven (200degrees) on a baking tray resting on silver foil, and turn every 10 minutes. Let them roast for 40 minutes until they become delicious.

Hope you have a deliciously happy Christmas!

IF YOU LIKED THIS POST, THEN YOU MIGHT ALSO LIKE…

UNDER ARMOUR GYM

AT THE BYBLOS

XMAS GIFT LIST

SALMON QUINOA LENTIL