JUST WORK OUT IN YOUR HOTEL ROOM !!!

Here at Fitness On Toast, I’ve literally had some emails asking about how to best keep on the straight-and-narrow when you travel abroad on business. This blogging malarkey takes me on my share of foreign adventures, so I can associate with the difficulties often faced; croissants and jam at the airport lounge, a tempting and yummy lunch at the destination, a hotel with delicious welcome-goodies perched on the check-in desk AND WHAT – NO GYM ?!? Fear not, all is not lost.

For travel-diet tips, see my post from last summer on Eating Healthily Whilst Travelling – but what about the exercise side of the equation? The pictures in this post might look comically goofy (and they absolutely are), but they hold the key to a simple travel ethos that’s gotten me out of trouble on so many occasions; half a workout is better than no workout at all! In these shots, I’m doing my basic 20-minute hotel-room routine that includes 3 circuits of the following (with minimal rest):

1) Press Ups – to target the pectorals, triceps and deltoids – 15 reps
2) Squats – to target the glutes, quads and hamstrings – 15 deep reps
3) Step-ups – to target the quads, hamstrings and calves – 15 reps
4) Lunges – to target the quads – 15 reps
5) Scissor-crunches – to target the upper abdominals – 15 reps
6) Tricep Dips – to target the triceps – 15 reps
7) Raised-leg crunches – to target the lower abdominals – 15 reps
8) Crazy Jumping Around – for cardio and stress release (try it! ahem) – loads of reps
9) Calming Yoga-inspired Meditation: to rest in between sets. 3 minutes should suffice.

Try 3 sets of the above next time you’re abroad; the whole thing is so quick and easy to do, and requires neither a gym nor any gym kit, so you can travel even lighter!!! Also, two ‘half workouts’ equal a whole ? Voila, guilt-free travelling!

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AN URBAN WORKOUT WITH ‘STRIVE’ !!!

Yesterday I was invited to a ‘guest blogger’ session with Strive, a Navy SEAL-inspired workout which focuses on functional speed, strength and coordination, and is  run by a pair of Cambridge MBA endurance athletes who’ve previously worked with Navy SEALs (though the atmosphere of the class is anything but ‘bootcamp’).

As a healthy person, there’s a silent danger that you’re just going about your active life, following your fitness routine, and one day, you realise you’re Bill Murray and you’re living a gym-going version of ‘Groundhog Day’; same thing, same time, all over again, x 10… I think that the beauty of classes like the Strive experience are that they mix it up for the body and mind, in a social and encouraging group environment. The use of chains, tyres, heavy medicine balls, sprints, competitive time-trials, stacking boxes; you just cannot predict the random actions / motions that your body is asked to perform. I reckon that unpredictability is a genuinely effective way to shock the muscles into change mode!

One of the Navy SEAL mottos is “the only easy day was yesterday” – this session certainly invoked that notion! An endurance experience of ‘plyo-pyramids’, ‘partner exchanges’, ‘static core holds’, ‘burst sprints’ and ‘team tyres’ which are all pretty demanding, and they pride themselves on never repeating 2 sessions, so that you’re constantly kept guessing. All images were shot at the Westway Sports Centre,  under the A40 in very changeable London weather conditions – which felt a little bit like hell week might ?

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STYLISH WORKOUT GEAR ON A BUDGET ???

Some wonderfully engaged readers have been emailing me asking that I investigate some affordable fitness fashion options. At first, that sounds like a tough ask, because the price points on everything we tend to consider fashionable in the fitness world seem to be eye-wateringly expensive; they become these elated objects of desire in our mind’s eyes, like little gods in their own right! However, I think that doesn’t have to be the case. A keen eye on the internet, where something is always on sale *somewhere*, is the best way to steal a bargain, but failing that, you might look in the less obvious places…

This post features some wonderfully affordable workout kit from the high street brand, Bershka, to fulfil just such a brief… I found the clothes on an aimless stroll down Oxford Street and made a journey into the store to see what they’ve got that could be used for blog purposes; I was a bit shocked to see a whole fitness collection ready to go! From the options, I picked out the Neoprene Sweatshirt (£29.99), the Racerback Sports T-Shirt (£14.99),  the ‘Waistband Detail’ Sports Leggings (£19.99), and the Mesh Sports Bag (£29.99). I’ve teamed them with a new pair of shoes too, the Adidas Boosts, which were also more affordable than I’d feared and feel impossibly springy underfoot, as if they’re doing more than just recycling my wasted energy, but injecting a shot of extra power! The entire Bershka outfit leaves you with a fiver’s change from £100, which is less than some gym t-shirts I’ve seen in sports departments!

Over the coming months, I’ll be on the lookout for more chic and affordable fitness fashion to continue to prove that it is possible to workout stylishly without breaking the bank! Think Gap, Zara, Primark etc. Full pictures from the photoshoot at the link below, and more affordability to follow

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‘SPORT RELIEF’ ON TOAST – MASTERCLASS WITH SWIMMING ROYALTY !!!

As I build towards the Sport Relief games, yesterday I attended a ‘Swimathon Masterclass’ led by swimming legends Karen Pickering (4 x World Championship Gold Medallist) and Duncan Goodhew (Olympic Gold Medallist). For those who’ve been following my ‘Sport Relief posts‘, you’ll know that I’ve been splashing away in the pool since October learning to swim the front crawl to raise money & awareness for the fabulous Sainsbury’s Sport Relief Swimathon on March the 23rd 2014 at the epic Olympic aquatic centre!

Demonstrating my nascent and highly amateur swimming skills to two world-class, decorated athletes was massively daunting, but fortunately Karen and Duncan were so approachable, sympathetic and very generous with their sage advice – and luckily, quite patient too! I got to sponge up some fascinating tips on how to improve my technique from perhaps the best-qualified teachers in the sport. One of my favourite vignettes from the class came just before we jumped into the pool for the first time, when Duncan pointed out if we’d been lying next to the pool on a sun-kissed holiday, we would certainly be appreciating it’s glorious opalescent colours, the elegant reflections on the water, the mesmeric way it creates beautiful rippling; “just think about that for a second before jumping into the pool, and appreciate it“. That really struck a chord with me; in an active life, the ‘London’ pace tends to rush us through without affording us time to just stop, breathe it in, appreciate what’s there, and then enjoy it more fully. Click to see more of their pearls of wisdom…

Once in the pool, Karen and Duncan deployed a few more instructive metaphors to help me marry the mental aspect of swimming with the physical; the image of swimming through a tunnel to encourage keeping ‘everything’ close and tight to the body; to envision pulling a massive rope in order to get from one end of the pool to the other, really stretching, reaching and pulling yourself forward. One of the exercises I was asked to do was to put a dumbell-shaped float between my thighs which would prevent me from kicking my legs and instead force me to use my arm strength; I’m naturally stronger in my lower body when it comes to swimming so it really forced me to work my arms more than ever, highlighting the latent power you can get from combining upper and lower body strength!

By the end of the hour-and-a-half, I’d managed to pull together all the threads of advice into one final length that just made perfect sense – a real ecstatic eureka moment for me, thanks to some great tweaking and helpful exercises. It was followed by Duncan’s brilliant pool-salute ritual, thanking the water for hosting us during the swim! (I’ll be quietly performing this little ritual myself in future )

With this renewed bout of self-belief in my front crawl, and concentrated shot of enthusiasm, I’m now ridiculously excited about the actual event, and would certainly urge you to share in it! Anyone can sign up to Sport Relief (here) regardless of fitness level or experience. Choose from the Swimathon, Cycle or the Mile! Whilst you’re burning off calories & improving the quality of your own life, you’ll be helping to transform the lives of some of the poorest and most disadvantaged people both in the UK and around the world.

I plan to post an interview with Duncan in the coming weeks, as I think there’s much to borrow from his ethos around swimming, and I’d like to share that with you. Stay tuned!

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NEW UNDER ARMOUR RUNNING SHOES !!!

I was recently invited along to the launch of Under Armour‘s new running shoe, the SpeedForm Apollo, which goes on sale this coming Friday (28th February), and is their updated follow-up to last year’s SpeedForm RC. The UK fitness advertising landscape is a homogenous onslaught, but this Under Armour offering is newness at its best, and as an obedient consumer, I just LOVE a bit of newness!

For the event, Ian Dickinson (Under Armour Head of European Footwear) flew over from their Netherlands base of operations, and I had a chance to pick his brain on the brand’s history, its ethos, to learn how it’s approaching the ultra-competitive footwear market, and to discover some of the drivers behind the technological innovations underpinning this Apollo shoe.

First off, I have to declare that I like these shoes. A lot. What strikes me first, as an objective viewer (I have no biased interest to declare), is the fluidity of its sleek lines; there’s a gentle suggestion of the natural ‘foot’ anatomy, right from the contoured upper which hints at ‘toes’, to the smoothly sculpted heel basket which has been scooped-out to fit snugly, right down to the full-on ‘footprint under-sole’.

Besides the obvious fact that it comes in a cute girly pink and a gorgeous aqua blue for men (I’d prefer this option personally), it feels like a really strong running shoe under foot. It includes technical features you can actually feel as a wearer, such as being super lightweight, having a ‘medial stability bar’ to offer a bit of extra midfoot support and prevent it rolling around when you land, and yields a deeply cushioned, well-supported ‘ride’. One of my favourite features is that it’s completely one-piece, whilst being ultimately breathable (featuring an impossibly airy blend of meshed fabrics which form a pseudo-skin layer), and not having any seams or stitches which gives it a second-skin feel and reduces the ever-debilitating ‘blister rub’. Also, unlike many other big brand shoes, it’s manufactured entirely in a clothing factory – out of the same fabrics as lingerie, which brings a whole new sense to the word ‘racy’ ? !!

I’ve been giving them a good going round the running track in Regent’s Park, and I really do like them; the seamless sensation is a massive plus, as I don’t get distracted or annoyed having to stop and adjust. I kind of forget the shoe is there at all, which I can only imagine is the highest form of praise you could offer to a ‘running shoe’ designer Some more pictures below…

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INTERVIEWING THE DESIGNERS AT SWEATY BETTY !!!

As part of my prize for winning the Sweaty Betty blogger styling event for their SS14 collection (you might remember it from my previous post HERE), I had the opportunity to interview their design team (Lisa, Laura and Julia) over at SB HQ in Fulham. The picture above is me in full-on ‘interview mode’. Organised over 3 floors, with a yoga studio, a shop, full corporate infrastructure and a strict ban on using the lift, the headquarters reminded me of a mini-Asos office; buzzing, creative, young and very cool! There are fabric libraries, mood walls, rows of iMacs, hair straightener zones, and a growing collection of award plaques…

Below you’ll find the transcript from my interview. There are some fun pictures to go along with it, which give you a flavour of how their ground floor studio-space looks, but this post is really meant for the keen fitness fashion enthusiast. It provides a rare insight into how the people that create our ‘sports looks’ think about the design process. A huge logistical and creative effort gets underway every single season, and as western consumers, we tend to take that ‘in-store-availability’ and ‘newness’ totally for granted; we’re totally oblivious to what’s going on behind the scenes, to get the product onto our shelves. The Sweaty Betty team are developing a world-class approach to the process, and I found it a fascinating experience to get a glimpse of the construction. I hope you enjoy reading it (or maybe just browsing a few of the shots)

N.B. I’ve redacted Lisa, Laura & Julia’s responses into one ‘Sweaty Betty’ response for the sake of simplicity.  

1) IS THERE A ‘SIGNATURE’ SWEATY BETTY DESIGN
There have been so many! We certainly have hero pieces, such as ‘print’ (e.g. our printed leggings). It’s because we design using a high fashion process – we don’t start with colour; that comes as a by-product of the overall range.
Colour is however a key Sweaty Betty signature, with pops of colour, neons, pinks… We’re not afraid of that, nor the subtle, sophisticated palate with an element of something a bit exciting thrown in!
Seamless-engineered pieces are also something we’re known for. Regardless though, they have to be equal-parts functional and fashionable.

2) WHO IS THE SWEATY BETTY ‘GIRL’, OR TARGET AUDIENCE?
Every season we have a different ‘muse’. But the real answer is ‘Kate’. Not Kate Middleton or Kate Moss specifically, but our conceptual girl is called Kate. She’s a thirty-something professional Woman, perhaps a director, or part of the top management of a company, she shops at Whole Foods, she’s very active, very much at the forefront of new things, is most likely to be eating clean at the moment, and has children, but also has help. It’s all about life and balance for Kate. She is an aspirational woman; she’s who we design our clothes for.

3) DO YOU BORROW TRENDS FROM CATWALKS?
You absolutely have to have your finger on the pulse, and we do reference what’s contemporary and relevant, but when we’re designing, we don’t look at magazines or trend sites because we don’t want to be influenced in that moment. The influencing comes in the memory of the time that led up to the design process. So yes we borrow trends, but very much indirectly. In general, we like to immerse ourselves in designers with a really sporty aesthetic, like Alexander Wang, VPL, Christopher Raeburn, Philip Lim; people like that, who are synonymous with sportswear are always on our radar.

4) WHAT WERE THE INSPIRATIONS FOR THIS SS14 SEASON?
Because of the lead-times of putting a collection together, it was actually a year ago that we went through the SS14 design process! It was inspired by the theme of sailing; it’s always based on our founder Tamara’s thoughts around a topic that has relevance to her, and we try to develop variety within the range to make it come into being. That gives it a really authentic story rather than just being a carbon copy of other trends. When you look on the season’s mood board [picture below], we always have a key ‘muse’ at the centre who evokes everything we’re trying to express. Around that, you get individual details more than looks. There’s just one catwalk image on this mood board, and everything else is detail.

5) WHAT IS SPECIAL, AND WHAT ARE THE KEY INNOVATIONS RIGHT NOW?
There’s a lot of new ‘no-sew’ bindings, so you have ‘taped and glued’ lines rather than stitched ones. That’s for the purpose of style AND comfort – you get less chafing, and it’s far flatter than a flatlock stitched seam, which gives it a sleeker look. It’s a flawless-looking design that brings it down to the essentials. Reflective is another really big thing right now. Certain fabrics from ‘Dance‘ Statement are also proper innovations – cotton-seamless, which have become signatures to certain ranges. On the Ski side, we’re very good with four-way soft shell too.

6) ON YOUR SKIWEAR, THE STAKES ARE SO HIGH – HOW HAVE YOU TACKLED THE DESIGN PROCESS IN A VERY COMPETITIVE MARKET?
We’ve been doing it for 4 years now, and it’s really blown the lights out for us. It’s pretty strong to build such a reputation for skiwear over such a short space of time. We still believe that skiwear is like beachwear – it’s an escape. People are much happier to buy bright colours to reflect that unleashed freedom. The snow-reflected white light really emphasises that, in the way that the sand reflects the light onto a bright bikini. The ‘seamless’ design was where we could really play with colour – and it’s amazing that you can go quite wild with colour, especially on the base layers. AW14 will see the introduction of some new product, new ways of wearing, new fits, new materials… we’re very excited about that!

7) WHAT PIECES DO YOU COME BACK TO TIME AND AGAIN?
Well, we all design separate ranges, so there are different thoughts on that one.
Lisa: I design the technical Run statement, run pro and outdoor training core – a lot of the functional stuff.
Julia: I’ve done Dance statement, Swim training and summer Run, and in A/W I will do ski, sport lifestyle, and then will be doing yoga.
Laura: I’ve done Cool-down, Spa, some swimwear, beach sport, yoga retreat etc.
However, despite our individual specifics, there are certain things that come into every range, every season; black pants, the Athlete Workout Vest (although the colour varies season-to-season), there’s often the Adrenaline Capri, the Zero-Gravity Tight… and the fit should be the same every time, just with different style lines.

8) WHAT ARE THE MAIN CHALLENGES INNOVATING AROUND YOUR DESIGNS
The balance is difficult! We’re just the design team (we have separate buying, merch, tech) but we have to do the sourcing as well. That’s fantastic because we get very hands-on with new technologies; we go to our factories (all our seamless is produced in Europe, Turkey, we also have Taiwan, China and Cambodia – the designers get to make sure that the factories stand up to the right moral and ethical standards, and some of these factories are AMAZING), we see our suppliers and eyeball all the product ourselves, but it does add another layer of complexity to the process for us. Ultimately it leads to better innovation and higher quality clothes for the women that wear them.

9) WHAT WOULD YOU CONSIDER ‘ESSENTIAL FITNESS’ ITEMS
Above all else, a good pair of non see-through leggings, which are fully opaque to cater for yoga poses like Downward Dog. We aim to fuse function and fashion from that perspective. We’re in development for a new opaque fabric for the workout ranges too, which is tricky as it’s really important to maintain the sensitive feel of the fabric. We always make sure we deliver a general brief for the fabrics that they have to feel luxurious and pleasant to the touch. We women shop with our hands; you walk along a shop, stroke the clothes and stop when it feels nice – so our fabrics are always beautiful-feeling.
Apart from that, a really good sports bra which can withstand high impact (which has taken a lot of development time on our part) is so important, as are a suitable, correct pair of trainers as well.

10) DO SOME ITEMS SELL BETTER IN AMERICA?
Since we opened the two stores in the US, we’ve found that the statement ranges sell well, rather than the core essentials. That’s something they don’t have so much of. Other companies may be known for essentials in the US, but our prints are quite fashion-oriented and that really seems to go down well with the US audience. They’re also particularly fond of the ‘British Design’ element, as it really adds to the heritage perception of the brand out there, and acts as a USP for us.

11) I RECENTLY WROTE A POST ON DRESSING ELEGANT-CHIC IN SPORTSWEAR – WHAT IS SWEATY BETTY DOING TO DEVELOP THIS AESTHETIC?
There’s been a change in culture where it’s now an event for women to put on their sportswear and wear it proudly at the gym. In the past, ‘Statement Run’ has been all about sensitive, soft fabrics. Now we’re doing a lot more mixed fabrics in any one range, so that you can go to one of our shops, buy different items from the range, and not look contrived and matched, which makes it look a lot more effortless. Mixing Cool-down fabrics with technical ones.
We also work hard on colour palate, to ensure that there are items in the Cool-down range and Yoga range which will fit into the Workout ranges. A prime example would be the Zero Gravity tights and the loose yellow Finsbury sweatshirt from the Cool-down range – people around the office wear it to get that layered look, and it never occurred to us at the start!
The buyers do an interesting exercise too; they lay out all the ranges, then ask the company to come and choose an outfit from it, to see whether there are other outfitting opportunities. It’s a good way to keep us thinking about creating diverse and varied looks.

12) HOW MANY ITEMS ARE THERE IN ANY GIVEN SEASON’S COLLECTION?
About 200-and-something. That’s including all the colourways of an item, like the Athlete Vest which comes in 10 different colours.

13) ARE THERE ANY MUST HAVE ACCESSORIES?
There’s a great backpack coming out soon. Also our Hydrate water bottles are fantastic – it’s frosted, and feels beautiful in the hand.
The neck warmers and ear warmers are wonderful extras too if you’re going for a winter run!

F.O.T

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THE BENEFITS OF HIKING !!!

To my mind, hiking is a vastly under-appreciated form of exercise. It has so much to offer and can be properly addictive! I’m focussing on this topic as a fun, alternative way to access cardio, courtesy of a recent hike along the Tizi ‘n M’zik Pass in the breathtaking and rugged Atlas Mountains on my recent blog trip to Morocco. Here are my 10 reasons why hiking is such a supreme form of physical and mental exercise! I’m also very excited to feature Striders Edge on the blog for the first time – an apparel brand whose ethos complements what I typically look for in fitness fashion – sport-specific functionality, chic-appeal and technical innovation. Click MORE to see the whole post…

At the outset, for whomever thinks hiking should just be called ‘walking’, that just isn’t the case! Thanks to the variation of terrain quality, the incline, the altitude, the weather conditions, the adaptability it calls for… hiking is far more physically challenging, burns 140% more calories (c.550 per hour for a 70kg individual who’s orienteering, vs c. 230 for the same individual walking at 3mph). As a fitness activity, it can lead to a host of physiological & social benefits as follows;

1) LOWER-BODY TONE: Beef up your legs & butt, whilst controlling your overall bodyweight, especially through an uphill gradient. Generally hiking is excellent for muscle tone, particularly the cross country variety, as the body and legs (even the core) have to compensate for rough terrain by working harder for stability.
2) BREATHE IT IN: Being an outdoorsy type, I personally love the fresh air, wind on my face, and variation of great scenery. Fresh, low-pollution air is invigorating and helps the lungs to regenerate, and the vitamin D you’ll soak up from the spring sunshine can’t be simulated through diet!
3) TEST ENDURANCE: It’ll bring out the best in you when the challenge tests your endurance and the drive to ‘plough on’ kicks in. My next challenge will be a high-altitude hike, whereby once you start climbing, the atmospheric composition changes, you feel it in your stomach, your legs grow weary, your bodyweight feels threefold its normal level, and you’re gasping for air; to me, that’s an endurance challenge-and-a-half!
4) BURN CALORIES: c.550 per hour for a 70kg individual who’s orienteering – you’ll consume masses of energy to fuel yourself, and that burn-rate keeps going after the hike too, especially if you’re heading uphill.
5) GROW HOT OR COLD: Hot weather amplifies calorie-burn by raising the body’s core temperature. Cold outside? Wrap up and sweat all the same!
6) GET COORDINATED: The random nature of the scattered terrain means you have to focus on each step, on your balance, on planning the optimal ‘route’, and you really engage the logical centre of the brain in tandem with the muscles to implement your strategy. It’s really quite stimulating!
7) SCALABLE: you can take it at your own pace, and adjust the difficulty to any level of fitness, so there should be nothing exclusive about this means of exercise.
8) CARDIO: Hiking is unquestionably a cardiovascular activity (obviously dependent upon how hard you push yourself); the benefits are as with any other form of cardio.
9) ACHIEVEMENT: You have a physical destination to reach, rather than a linear walk on the uphill treadmill. Once you get to the top of the mountain a sense of achievement, the spirit of primal conquerors!! And unlike the treadmill, you get to enjoy constantly changing scenery which is nowhere near as boring, and you can do it with a group of friends too, so it’s equally a social event!
10) STRONGER BONES: As hiking puts productive pressure on your bones, it encourages the development of a healthy bone structure, and contributes to the reduction of exposure to degenerative bone conditions, such as osteoporosis.

Here are my photos from my trek along the Tizi ‘n M’zik Pass;

What I was wearing:

ENGINEERED COMPRESSION BRA – FRESH YELLOW, by Striders Edge
NATURAL PERFORMANCE HOODY – SILVER GREY, by Striders Edge
CATALYST TIGHT – CRAG GREY, by Striders Edge
EC-MAP CROSS BACK – EMERALD BLUE, by Striders Edge
GEL-FUJITRABUCO 2 NEUTRAL G-TX, by Asics

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PLAYING TENNIS WITH BJORN BORG !!!

As you might have guessed, I’m Swedish (well, half Swedish). Ours is a modest nation, and we don’t boast about too many international icons but one of the country’s spirit-rallying figures is undoubtedly Björn Borg; we all get behind his legendary accomplishments even though they took place long before many of our births. He’s almost the personification of the Swedish flag to the nation; a great ambassador for our national achievements.

With that in mind, it was with enormous excitement that I was recently contacted by the Björn Borg clothing line, popularised in the UK for its adventurous and quirky underwear, but very much under-appreciated for its heavyweight performance sportswear credentials. They invited me along to their SS14 press event (hosted at the Piccadilly showroom, and staffed mainly by tall, striking models – sigh), and offered some new-season samples to be reviewed. This is a dangerous juncture, and I must declare a waiver of my strict impartiality for this – I feel a certain bias, especially when the clothes’ colours are blue and yellow ;)! Read my thoughts HERE:

The feel of these pixelated, digital leopard-print leggings is silky soft; they don’t ‘hold you in’ like many other sports leggings (p.s. that’s neither good nor bad, there is a place and purpose for the alternative as well). Rather, they remind me of Vevie’s treatment of ultra-sumptuous fabrics; you almost forget they’re there as they gently clasp your outlines, reacting not as a second skin, but almost a third one.

The statement ‘Björn Borg’ printed waist band (as featured on all the boxer shorts) is comfortably restraining, and is fitted enough to keep your leggings from falling down without forcing the dreaded ‘muffin-top’ upon you.

The top I went with here boasts my national colours and their thematic leopard-print decals which are so in-vogue on the catwalks this season, making a strong declamation that this brand has a very watchful eye on mainstream trends and not just sportswear.

So now another string has been added to the eponymous man’s bow; he didn’t just win 5 Wimbledons in a row – he also dresses you in fabulous activewear too! P.s. Tennis is great cardio too

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SPORT RELIEF: FINAL ‘SWIMATHON’ PREPARATIONS WITH SPEEDO !!!

During my recent blog trip to Morocco, I forced myself to wake up early everyday and go for a refreshing, active morning swim in the Kasbah Tamadot’s gorgeous pool. Given that I’m now less than one week away from jumping into the vast Olympic Aquatic Centre to swim for Sainsbury’s Sport Relief, I’m taking all the last-minute tips on board that I can; to that end, whilst  in Morocco, I went to work with these Speedo Biofuse Power Paddles (which look like vast dolphin-flippers worn on your hands) to help maximise the energy and drive that I generate from my shoulders and arms. I learned ALOT!…

… The paddles are exceptional for developing swim-specific strength; I particularly felt the benefit in my deltoids and lats. The theory is such that by increasing the surface area in contact with the water (and thus increasing the resistance of the ‘pull’), the added force from these giant ‘scoops’ encourages the arms, shoulders and back to work harder in concert. They’re also a fantastic way to improve speed – I don’t think I’ve ever reeled off a length that quickly before – I almost felt motorised! The paddles enabled me to improve my stroke technique by physically emphasising some of the things I knew I needed to work on, so that I could feel the mistake; bringing my elbows higher, avoiding wrist-bend when plunging them back into the water, and not pushing out the water in front of me (as if I’m some sort of swan gliding in to land!). In essence, they intuitively promoted ‘correct’ hand positioning without anyone having to tell me as much. It also increased my ‘distance-per-stroke’ and made each stroke far more energy-efficient, which I’ve learned is the ultimate ‘holy grail’ for swimmers. As with most sports, once you’ve sorted the technique, it’ll all go swimmingly!

In these pictures (below) shot around the Kasbah’s pool, I was wearing the Women’s Speedo Fit Pinnacle Kickback in Pink/Black. It’s generously padded in all the right places, imposes a flattering shape, is fade resistant, snag resistant, seemingly indestructible (I tried), and most importantly to me, feels comfortable when I’m in the water; I’ll take any enhancement I can get ahead of the main event! Massive thanks to Speedo for supporting me ahead of the big, exciting event next weekend with their wonderful Swim Pack and App 

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GETTING BEACH READY FOR SUMMER !!!

With spring well-and-truly upon us, my mind inexorably jumps ahead to the Summer’s escape, to a gorgeous warm destination, passing lazy long days on the beach, jumping listlessly into the sea, savouring romantic dinners in floaty chiffon dresses… But far too often the lead up to summer can feel stressful and daunting, due to the fear of feeling uncomfortable or unhappy in your own skin (which is totally normal!). The number one ethos of Fitness On Toast is to aspire to a healthy mind and body, and effect a long term lifestyle change which is realistic and enjoyable; to be the healthiest, best version of yourself that you can be. In a heavily retouched world where the superficial is constantly scrutinised, it’s sometimes nice to get a little reminder of that!

I don’t endorse panic diets or frantically unreasonable ‘last minute workout’ routines; for me, it’s about consistency, balance and lifestyle adaptation. Rather than leaving ‘the fitness thing’ to the very last minute (1-2 weeks before), why not get into a healthy, realistic, structured routine a good 3 months early?! Click MORE for my top ten tips on how to get going and stay on track!

Tips on how to get going & how to stay on track. ‘Remind yourself when motivations lacking just how good you feel after a massive workout’.

1. CONSISTENCY – planning & organisation is the key. By physically putting your intended sessions in your diary, making them a priority, and then ‘consuming’ them on schedule, fitness will automatically become part of your routine meaning that you won’t have a reason NOT to train. Avoid leaving things last minute or to chance.

2. CARVE OUT THE TIME – Set a realistic time period by which you want to deliver your goals (e.g. a 3 month window) Then break it down into weekly targets.

3. NUTRITION – this is more than half of the ‘beach body’ trick, and as the cliché dictates, ‘abs are made in the kitchen’! Plan out when you are going to eat by adding it into your diary. Include plenty of lean protein, healthy fats and don’t forget your vegetables! Also, use herbs & spices on your food to fill out the flavour! You don’t have to eat bland foods to get results!

4. STAY HYDRATED – 70% of our bodies are made up of water, and it is responsible for most of the toxin-flushing, so staying hydrated will make a noticeable difference after a few weeks!
– Buy a 2 litre bottle & mark it out with a sharpie pen by drawing lines along the bottle at 200ml increments, each line labelled 9:00, 10:00, 11:00 etc. This way you’ll know how much to drink every hour. The body can only absorb c. 200ml per hour, so it’s key to stay optimally hydrated throughout the day.
– Need your caffeine kick? Green tea is the answer as it’s less dehydrating but with far less caffeine – it’s a far healthier ‘pick me up’ option!

5. SLEEP IT OFF – find a routine, and aim for at least 7 hours sleep. It’s the best place for muscular and mental recovery, which will compound your ability to perform better during your next session.

6. OPTIMISE – it’s not ‘all or nothing’, but it is ‘as often as possible. If you have a chance to walk to work or get off the bus two stations earlier – do it! Take the stairs, power-walk to get your salad at lunch, & generally keep moving!

7. STRETCH – it makes such a huge difference to the physique. It aids recovery, balance and releases built-up tension/stiffness, whilst creating the beautiful ‘lengthened’ muscles that women classically seek.

8. KEEP TRACK – There are many ways to keep track of your progress. The obvious one is feeling healthier, more energetic and fitter, but here are a few additional milestone checkers;
-Write down your workout so you don’t end up doing the same weight every week
– Keep your body guessing as the unfamiliar means muscles burn more calories when challenged with something they’re not used to!)
– Take weekly photos (always with the same lighting, at the same time of day).
– Use a simple measuring tape or have someone check you body fat percentage using a ‘skin fold’ test.

9. SHARE THE LOVE – sweat with a friend to make it a bit competitive, which also ensures dedicated commitment.

10. GO VIRAL – follow health & fitness blogs, Instagram personalities, Twitter pages, Facebook groups for added motivation and to help inform yourself ever more on training and nutrition.

In these pictures, shot at the Kasbah Tamadot in Morocco, I was wearing:
Kaftans: Ondademar ‘Eden Hues’, and Charo Ruiz ‘Lace Poncho’
Swimsuit: Melissa Odabash ‘Santa Monica’ in silver
Jewellery: ‘Burger Locket’ Necklace and ‘Sliders & Chip sticks’ Earrings by Goldie Rox (you might remember the brand from my NY burger post)
Thanks to my friends over at Beach Cafe!

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