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LET’S MAKE TRX !!!

Me, a tree and TRXee. See? (A jump squat)

I love training (myself & clients) in the park – fresh air, gorgeous scenery and awesome people watching – and these days, it doesn’t mean I have to lug 10 tons of kettle bells along with me! With a TRX (stands for Total-body Resistance eXercise), all I need is a tree! No weights, plates or slates; instead, just some gravity and my own body weight as resistance. It’s basically two connected nylon straps with handles, which give a full-body workout, build strength, refine balance and enhance core stability, all at the same time. TRX is the classic example of “functional training”, an industry buzz-phrase that’s thrown around a lot, but which put simply, means ‘exercises that mimic every-day human movements’ (unlike for example, some stationary machines you’ll find at the gym). Trust me, when you do it properly, it’s a lot more painful (and effective) than it looks !!!

In this picture I’m just doing jumping squats. The TRX advantage is that it allows me to get down really deep in the squat by encouraging a more extreme low-point, offering a backstop for balance, and crucially, providing a spring-board to energise my jump back up. It encourages improved posture, and targets not just the legs, but also the abs and arms too. Stringing together 3 sets of 30-reps, done as quickly as you can, with correct form, will see you in (very fit) pieces on the floor!

Ouch – arms and legs… Now your turn!

NEW GEAR – THANKS SANTA !!!

Xmas morning, preparing for a day of festive eating, so decided on a quick 30 minute skip and stretch, whilst trying out my new all-singing all dancing training clothes. They’re from a shop that’s only just opened up in London (right by Sloane Square), called Lululemon Athletica who are huge in America, and their clothes are perfect for what I want; comfy, fitted, breathable, 4-way stretch etc. I absolutely love the company’s look – feminine, sporty and still very practical, which I find pretty rare in training clothes. Click ‘more’ to see what I’m wearing. Merry Christmas everyone!

I’m wearing a Define Jacket in polar cream, the iconic ‘Wunder Under’ yoga pants with blue detailing, and a Run Swiftly Tech Short top in blue, all Lululemon Athletica.

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PEPPERMINT TEA ME UP !!!

Having a nice Peppermint tea before bedtime; apart from finding it very relaxing, it’s clinically proven to have a sedative effect, which helps send you off to the land of nod peacefully! Extra-perfect this time of the year, as it can strengthen your immune defenses against cold and flu (the mint leaves contain potassium, calcium and vitamin B) whilst the restorative sleep adds another barrier.

One further benefit is that it simulates the sensation of being full (I’m looking at you, late night snacker!!) when it’s basically just 100% water (hydrating, good for skin, good for blood pressure etc.) and best of all, contains a waistline-busting 0 calories, with no fat, carbs or salt! Did I mention it’s naturally caffeine-free, great for stomach pain and aids digestion? Try adding a sprinkle of cinnamon or perhaps some fresh ginger to the mix, for additional taste and digestive benefits! Mint Tea; not superfood, superdrink!

Good night!

ALCOHOL VS. FITNESS…

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1) IF YOU MUST… Clients often ask what the ‘healthiest’ alcoholic drink is… My view is that if you must drink, make it red wine as a glass or two a day has been shown to decrease the risk of stroke, heart attack and cancer (elevates good cholesterol, lowers the bad cholesterol, rich in polyphenol antioxidants for cell health). But the emphasis is on “one or two glasses, only”! If red wine isn’t your cup of tea (like me), a straight spirit (vodka, gin or scotch) is fine. Avoid mixing them with juice, tonic water, coke etc. as these mixers are bursting with simple sugars (which will be quickly metabolised into fat) and will only increase the calorie content of your night out!

2) CONSIDER THIS: 1 gram of fat = 9 calories, 1g of protein = 4 calories, 1g of carbs = 4 calories, 1g of alcohol = 7 calories. So Alcohol is nearly as calorific as fat but it only has ‘empty calories’ with no nutritional value, and will in fact speed up fat storage! For reference: a double Gin and Tonic = 175 calories (c. 10% of a girl’s daily calorie intake – alot for something that doesn’t fill you up!). Here are the scores…

– Single Gin and slimline tonic = 75 calories.
– Glass of Champagne = 91 calories
– Can of Stella Artois = 247 calories
– Shot of straight Vodka = 55 calories
– A glass of Baileys = 133 calories

3) ALCOHOL’S EFFECTS ON MY TRAINING ? It can stop you reaching your goals by dampening performance, recovery and focus. Although it’s absorbed quickly, it metabolises slowly and can still affect the system up to 48hrs after consumption. It decreases strength, dehydrates (damaging to kidneys), exhausts the body (impairs liver function, as it metabolises alcohol at the expense of glycogen), disturbs sleep (crucial for muscle recovery), slows down reaction time, disrupts the body’s balance and co-ordination, impedes cardio exercise (raises blood pressure so the heart works harder to pump blood through the body) etc.

A typical night out will likely involve 3+ drinks and perhaps some cheesy chips as well. That could amount to 1250-1500 calories in itself, (>60% of your daily calorie allowance, on top of what you’ve already had that day). No wonder next day you’ll feel bloated and tired, so perhaps try to avoid the hangover fry-up – you don’t need the calories!!!

HIDE UNDER A HAT !!!

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No time to shower after a workout? Need to pick up something at the supermarket? Feel like hiding? Caps are cute and perfect for hiding, and I find the block black and white ones are great as they go with everything in my training wardrobe!

Whilst a cap is a small thing, it’s part of a bigger theory on gym attire; I think it’s worth getting a few key outfits for the gym, including accessories and footwear. It encourages you to go to the gym more, because you’re not going to feel motivated to train whilst putting on a smelly old t-shirt. It’s not a catwalk but you are allowed to look good at the gym, and dedicated training gear can be designed to enhance your performance (e.g. oxygenating, breathable fabrics etc.)! I’ll be posting new gym kit on here…

Back to the cap? I Went to Barcelona a while ago and bought this cap from the Gaudi museum, I think it’s rather fun as it has an F on it (stands for Fitnessontoast, obviously)! These extra photos where taken on the roof spa/gym complex of my hotel.

Happy shopping this weekend, hope you find a great training cap

FEELING STRETCHED ???

WHY STRETCH ?

Alot of my clients don’t (at first) think they need to stretch. Some don’t see the value. Some think they should be lifting something instead, or running somewhere. Some think they’ll (embarrassingly) never be able to reach their toes! BUT by stretching for a few minutes, you will see and feel the benefits. Here are just 6 (of many) reasons why I consider it vitally important to stretch, in no particular order!

1) Reduces your risk of injury drastically, and keeps you mobile as your body matures.
2) Improves your flexibility, by increasing the range of motion of a joint by stretching out the surrounding soft tissue (i.e. muscles tendons & ligaments)
3) Speeds muscle recovery – after an intense workout, the muscles remain in a partially-contracted state, and by not stretching afterwards, you will feel stiff and sore for longer. Stretching relaxes, elongates and softens the muscles which is important for both strength and endurance training.
4) Creates correct muscle balance – failing to stretch regularly after workouts can lead to problems with posture, & muscle imbalance. Consider someone who sits at a desk for 10 hours everyday, some of his / her muscles will naturally become tighter, others weaker. For example, the hip flexors will be in a mildly contracted state whilst seated, and after a while the hip flexor can tilt the pelvis forward, causing the spine to round, which leads to pack pain. So even if you’re not working out, stretching out the pelvis, hip flexor, back, neck and shoulders for a few minutes every day, will help your body stay conditioned.
5) Improves balance – by increasing the range of motion in joints, it gives the body one fewer reason to impede itself and fall over, as stretching encourages uninhibited movement.
6) Muscular growth – The fascia (fibrous tissue) surrounding muscles is said to limit the amount of space muscles have to grow. By stretching a muscle under a resistance, you can encourage further muscular growth (hypertrophy). Be aware though, Extreme Fascial Stretching (for muscle growth) is very stressful to muscular tissue and can cause injury if not practised properly.

TYPES OF STRETCHING ?

1) PRE WORKOUT ? Dynamic Stretching – always warm up for c. 5 minutes before stretching, making sure the muscles are actively prepared, and then perform dynamic stretches, which effectively means ‘stretching whilst moving’. These stretches should only be held for 3-10 seconds each. Some examples are walking lunges, lunging and reaching, power skipping, knee hugs, quad walks etc.
2) POST WORKOUT ? Static Stretching – these are slow and constant, and each stretch is usually held for 10-30 seconds, during which you’ll consider them mildly uncomfortable. Sometimes they’ll be passive, as someone stretches you out whilst your body relaxes. You should avoid bouncing whilst holding your static stretch, as it can risk tearing muscular fibre. These stretches aren’t designed to make you sweat, rather to lengthen/relax the muscle spindles.

Stretch safe, here are some pics of me having a stretch!

DOES MY TUM LOOK BIG IN THIS ???

Ab workout by the pond at Regent’s Park – throw on a hoodie, no excuses and no membership required!

One of my clients’ most frequent questions is how to get the illustrious ‘six pack’. There are of course health benefits to training the abdominal area (reduces risk of lower back pain, promotes improved posture etc.), but when it comes to ‘abs’, health seems secondary to cosmetics! First, if the stomach isn’t flat, there’s likely too much fat being stored; sit-up after sit-up won’t help, as they burn fewer calories vs. proper cardio. ‘Spot training’ simply doesn’t work for this.

The solution is genuinely simple – reduce body fat by increasing activity, whilst controlling calorie intake – abs then will begin to show definition of their own accord. Exercises can improve the shape and bulk of the muscles, but they won’t show unless the fat layer goes first. To do that, above all, engage and work the transversus abdominal muscle, which acts as a muscular corset connecting the upper and lower body, holding in the waist. Try to hit the stomach muscles from all angles. Here’s a 3-point attack plan, with photos! ….

Maximum effort for each exercise to failure, then move on to the next – when completed all of the below, go for a light jog (increase calorie burn). That is one set. Repeat x 3 or until you give up!

1) Work the Transversus Abdominals
Simple plank to begin with, then combo leg-and-arm lift plank, as per below pic.

Also, the abdominal muscles help support the spine during forward bending therefore any exercise involving forward flexion of the spine such as deadlifts and squats will indirectly train the abdominal muscles too!

2) Work the Rectus abdominals
Curling bodily movements (e.g. normal sit ups, as below)

Reverse curl movements (like a sit up, but where you’d bring in your legs to your chest, rather than the opposite)
Toe reach (as per below pic)

3) Work the External & Internal Obliques
Dumbbell side dips / bends
Trunk Twist movements (as two below images)

Side plank (as below)

AND of course, some stretches to finish off!

BREAK THE FAST !!!

Breakfast – the most important meal of the day – today I made it a healthy bowl of fruit salad, a glass of freshly squeezed orange juice, and afterwards, a bowl of porridge. Ready to take on the day! Happy saturday!

SNOW BIGGIE, JUST RUN !!!

All the magazines I read try to sell me aspirational premium sportswear, which is great, but sometimes I don’t want to spend an arm and a leg on a new training look. With that in mind, I’m loving H&M’s new sporty range at the moment!

In all the pics below, I’m wearing a new pair of Hennes ‘sports tights’ as they call them. Printed-pattern pants continue to be a huge trend this spring/summer. These tights come with an elasticated waist, they are super comfy, functional, breathable, and have a funky jungle print (!!). Best of all, they’re just £15 (!).

And yes, it’s minus 3 degrees and snowy in London this morning but this jogger (me), to her surprise isn’t feeling cold at all – rather refreshed and very awake! A run in the snow is twice as peaceful, especially on this picturesque 4.5 mile route around the Maida vale canal – lovely! http://www.gmap-pedometer.com/?r=5795165

See all the pics here…

FATIGUE MUSCLES WITHOUT WEIGHTS ?!?

I trained on sunny Primrose Hill today (click here to see the pics)! If like me, you love the outdoors & don’t always feel like going to the gym – but still want a proper workout – first consider the following 3 different training techniques, and then check out my suggested routine to put the techniques to use, which requires no weights!

STEP A – TECHNIQUE:

1) CONCENTRIC CONTRACTIONS: A concentric contraction takes place when a muscle contracts, develops tension and shortens. When you stand up, the quadriceps shorten and contract – this is concentric activity.

2) ECCENTRIC CONTRACTIONS: Now sit back down; that’s an eccentric contraction (the opposite), when a muscle contracts, develops tension and lengthens. This eccentric phase is often forgotten in training, because people put a lot of effort into lifting a weight, but just let gravity do the work when lowering the weight. By embracing eccentric activity, you can transform your set, and get so much more out of it.

3) STATIC CONTRACTIONS: Static contractions (also called isometric contraction) are when a muscle contracts, develops tension but the muscle length doesn’t change. For example, sit-up, if you stop half way point and stay in that position, then only static contractions will take place in the abs – you’ll feel fatigue setting in, but there will be no lengthening/shortening.

Combining all three of the above is the park-workout holy grail! Click ‘more‘ for my suggested routine…

STEP B – THE COMBINED ROUTINE:

1) PRESS-UPS:

– Do a half press-up/full press-up/ or raise your legs off the ground using a park bench.

– a) Eccentric phase: As slowly as you can lower yourself onto the ground for at least 3 seconds, keeping good form.

– b) Concentric Phase: Then slowly lift yourself of the ground, again as slowly as you possibly can – aim for at least 3 seconds.

– c) Static hold: Then come back down, stop mid way and aim to hold the position for at least 3 seconds.

– Then after all three stages add 10 quick press ups.

– That’s 1 set. Have a quick break and then go for another 2 sets immediately. If this is too hard, do step 2 & 3 (below) in between…

2) SIT-UPS :

– a) Eccentric phase: As slowly as you can lower yourself onto the ground at least 3 seconds, keeping good form.

– b) Concentric Phase: Then slowly lift yourself of the ground, again as slowly as you possibly can – aim for at least 3 seconds.

– c) Static hold: Then come back down, stop mid way and aim to hold the position for at least 3 seconds.

– Then after all three stages add 20 quick situps.

– That’s 1 set. Have a quick break and then go for another 2 sets. If this is too hard, jump to the next exercise in between…

3) SQUATS:

– a) Eccentric phase: As slowly as you can lower yourself onto the ground at least 3 seconds, keeping good form.

– b) Concentric Phase: Then slowly lift yourself of the ground, again as slowly as you possibly can – aim for at least 3 seconds.

– c) Static hold: Then come back down, stop mid way and aim to hold the position for at least 3 seconds.

– Then after all three stages add 15 quick squats.

– That’s 1 set. Have a quick break and then go for another 2 sets. If this is too hard, jump back to press-ups / sit-ups in between.

I chose legs chest and abs for this routine, but the concept works for all muscle groups. I hope you find this useful next time you’re in the park and want to increase the intensity of your workout. Faya