The biggest surprise is definitely how much time everything takes. Somehow mothers seem to develop a magic ability to pack what used to take a week into half a day. At the same time though, you really can’t do it all and you have to make more conscious choices about what to prioritise. Someone I really look up to in the fitness industry always says “don’t think of it as the run you have to do, think of it as the run you get to do” and that’s taken on a whole new meaning as a mother. It’s a privilege to find the time to run.
The biggest joy is definitely watching this extraordinary little being develop and learn and marvel at the world. Being a mother makes you see things in a whole new light. We recently had some roadworks close off a major intersection near us and everyone was getting really stressed about it. We were walking past an argument between a cyclist and a pedestrian who had had an altercation trying to get around it, but my little person kicked with such excitement watching the water pour out of the road. It really made me smile at how they look at things so differently. You find yourself at the end of the day, exhausted and aching for their bedtime and then the minute you’ve put them down and tidied up, you’re just sitting there looking at endless photos of them on your phone and marvelling at how incredible they are.
I’ve always been quite sporty but I really took to running as an escape from academic pressure at university. I love the way it makes me feel calmer and yet at the same time mentally sharper. There’s also something about running that for me is like an expression of sheer joy at being alive. Have you ever found yourself in the middle of an open field and felt the need to run as far and fast as you can? As though somehow doing so would allow you to absorb that moment where you feel like you’ve suddenly glimpsed all the beauty and wonder that is the natural world.
I’ve also been a practitioner of yoga since I was a teenager and competed my teacher training a few years ago. Physically it provides an important balance to the strain that running can put on the body, but it’s also mentally nourishing. As a new mother, my practice has also been particularly helpful in teaching me to keep accepting that you can’t do or fix everything. Sometimes you just have to learn to be ok with things as they are.
I think for me it’s just innate curiosity. I’m also stubborn which helps! I’ve always been eager for new experiences but I actually find it quite hard to stick to things that are really challenging. I think what’s important when you hit that block is to step back and assess why you want to do something and then use that to either cut your losses and move on, or to keep at it. Sometimes the bravest decision is to recognise when something isn’t going the way you’d hoped and to let it go, or change course.
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I think any kind of daily practice that encourages you to focus on the positive - writing in a journal, keeping a note of things you’re grateful for on your phone, a meditation app - is really useful for making you see the good bits in any challenging situation. You know how it is, if someone gave you ten compliments but one person insulted you, you’d spend hours stewing over the insult and forget the ten good things. I also sometimes use a practice of starting out a challenge with two things in mind - something I’ll do for myself if I meet the challenge and some sacrifice I’ll make if I give up on it. So for example I might say I’ll treat myself to a massage if I do ‘x’ and if I don’t, I’ll do all the cleaning for a couple of weeks - my husband would probably love that!
It all started nearly four years ago. I was an entrepreneurial professional food writer living in NYC who ate out at least four times a week, which meant that I started exercising at least four times a week as well. On top of that, I was running the sales team for an early stage technology startup. Everything from travel, to hellish work hours, to a generally all-over-the-place schedule, contributed to putting the breaks on an exercise routine. I always found myself running to yoga five minutes late, and I thought: ‘I must be in the wrong field if all I’m thinking about is getting to yoga.”
Our business was inspired by a personal frustration that lead to a realisation, that evolved into a much broader opportunity. Isn’t that every founder’s plot line?!
For me, JETSWEAT was a marriage between my busy professional life and my personal passion for boutique fitness. And as a frequent traveler, I could never find an app that could let me take all my favourite boutique studio classes with me.
I knew how important working out was for both my physical health and my mental game and I knew I needed to find something that fit my busy lifestyle so that I could make it a real, effective routine.
My co-founder, Lexi and I noticed the rapidly growing demand for high-quality health and fitness content. We researched the industry looking for numbers to back up the trend and found that In a time when everyone from ClassPass to Peloton is attempting to bring the studio workout experience home, we wanted to create a mobile first platform for people like ourselves who want access to our favorite boutique studio workouts while we are traveling- something we can easily do anytime anywhere with enough space for a yoga mat and a solid WIFI connection.
The idea behind JETSWEAT is to bring real studio experiences directly to your fingertips wherever you are, whether that be in your hotel room, your living room, your office, or the beach.
As busy professionals and boutique fitness enthusiasts, we know how precious time is, and the importance of staying active while on-the-go. We are invested in building a community of top studio partners, providing great workouts, customised training, and high-definition video content to our users at a low fee, and while making it accessible anywhere in the world.
Both of us frequent a variety of different studios. That’s the beauty of this new fitness culture and that’s how our demographic consumes fitness. However, if you’re anything like me, you probably don’t want to do the same monotonous cardio all of the time. I’ve always wanted to customise my workouts so I have the ability to adapt my workout regimen to different amounts of time and different types of equipment. And, every day, I want to work on different parts of my body. Ultimately, I wanted to create a technology platform curated around the boutique studio experience that allows people like me to adapt to their environment.
For me, movement is a big part of self-care, personal restoration, and generally feeling good. And I wasn’t about to let that go out the window just because I was out of town. JETSWEAT makes it simple to get a sweat even in a hotel room, at the beach, in the airport lounge, or in the comfort of my own home, and JETSWEAT is constantly adding to the subscription program so it never gets old.
Sometimes we skip town to get restored and then counterintuitively spend our time in that other place doing things that make us feel the opposite of restored.
The old-school mentality views vacation as a complete treat for the emotional self, but this can be a sort of self-sabotage.
For people who are trying to reach or maintain certain health goals, I find that it can be really disruptive to quit exercising while traveling, because once you get back, the challenge for personal restoration is so much greater.
I always advise people to spend some time moving your body over vacation- it is definitely not a punishment. The end goal is to get to a place where working out—and your physical health—is just a part of you who are, and it makes you feel better.
There is a long series of huge obstacles that makes it hard for any founder to stand out. Almost running out of money every three months for the first year of the company (our 1 year anniversary will be next one)—before we have raised real capital—has been incredibly stressful, but everyday, I’m proud we’re always able to continue. That scrappiness innate to early-stage startups that don’t take venture funding in the beginning is incredibly useful and impossible to instill in a startup later on if they’ve had it too “cushy” in the beginning.
But we continue to grind every single day and have learned how to be resourceful, wear many hats, and fight, even when the going gets tough and we feel burnt out. And, it’s working. Our retention rate is at 82%. It’s one thing to feel that you have developed a strong technical solution and another thing to experience the reward of actionable proof.
Another challenge? Time management might be the biggest problem I’ve faced as we grow, when my business partner and I have to wear many (and all) hats. I always think, if I only had more time, I could accomplish so much more!
The solution: I try to make time. Like money, it doesn’t grow on trees, of course, so you have to be smart about how you’re spending it. Here’s how (I try) to accomplish this everyday:
Create goal lists: I create a list of lifetime goals, broken down into annual goals, broken down into monthly goals, then broken down into weekly goals. My weekly goals, then will be broken down into specific tasks by day. In this manner, what is my your task list in any given day is all I need to do to stay on track with your lifetime goals. I’ve had to learn that if any tasks do not mesh with my goals, eliminate them.
And, if any tasks do not absolutely have to be completed by me, I try to delegate them
I’m consistently asking myself: “Is what I’m doing right now the absolute best use of my time?” This is, by no means, any easy task to accomplish and I’m still learning and working hard at this everyday.
Ambitious women are often told that in order to be successful, they should achieve a healthy work-life balance. But I personally don’t believe that is a realistic goal.
I think it’s in our nature to be consumed by what we do. Instead, I think of everything in terms of juggling and prioritising.
I am constantly juggling home life, work life, and everything in between.
Instead of trying to give every aspect of my life equal attention, I try to make an effort to dial up on one area because it demands it, and not feel guilty for dialling down elsewhere and trying to plan accordingly.
Whether you call it work-life balance, juggling, prioritising or managing stress, the goal is living the happiest, most productive life without getting bogged down by unnecessary stress.
My self-care regimen? Well I have a few: Exercise, Prioritising, Meditating, Reading a Book, Cooking, & a Dance Party (I elaborate on all of these points below)
Exercise. Clearly. Lol. But really. Sometimes your work role requires you to be online from time to time. But, at times, we really need to disconnect from our job and leave our work at work, which is always hard for any entrepreneur. However, disconnecting completely, even for short periods, can help you build better habits. There was a time when I used social media to decompress between projects but that’s clearly not the case anymore. Now, social media just distracts and agitates me even more.
Making time to exercise is difficult. Do what you can to fit it in. I always find that I’m more patient, clear headed and creative after a good sweat session.
Prioritising: I prioritise my time off like any other task. There’s a reason you always remember to finish your work tasks but often forget to have real fun — our work duties are part of a set schedule, making them much easier to keep. I advise you to treat your personal time the same.
I really believe you have to schedule your time out. We are less likely to break a date with ourselves if it’s a standing date.
It may feel awkward to enter “a half our of me time “ into your calendar, but it’ll help you make sure you actually stick to that plan.
The most helpful way to accomplish this is to set aside specific times in your schedule for personal and professional to-dos.
Dedicating time to one area helps me stay focused during those moments and ensure I'm giving my all to the task at hand.
Making time to Meditate: I meditate everyday. I typically try to make time to meditate for at least 20 minutes but sometimes my schedule doesn’t allow me to do so I try to make time for at least 5 minutes a day- either on my way to the office on -whether I’m in a cab or on the subway or before I go to sleep to help wind down. It puts me in a really good headspace. Something is always better than nothing.
I’ve been meditating, more or less, everyday for the past few years and I find it very grounding. Sometimes if I find myself feeling anxious, ll pull out a 5-10 min meditation on my way to an investor mtg or just on a frustrating commute when I’m stuck in traffic. I always try to let go and breath. Meditating, for me, is the best way to both start the day and end the day.
Read a Book: I try to replace social media with reading every night. In the evenings, I read only for pleasure. No business books allowed after 11PM! And, no computers in the bedroom after 10:30pm!
Cooking: For me, cooking is both a creative outlet and a way to connect with my boyfriend, friends & my family. In addition to being quite a therapeutic and meditative outlet, my hands are literally too messy to check email.
Dance Party: I also always leave at least one night a weekend to allow myself to have a fun night out with friends and dance. Dancing is my release these days.
Staying motivated can be a challenge but it's a very important part of staying committed to a long-term healthy lifestyle. Here are a few of the things that keep me motivated:
1. I change my exercise routine every day. On any given week, I will switch up my workout routine with a spin class, a HIIT class, yoga, barre, and pilates. Variety keeps anyone engaged and will get you better results!
2. I always try to workout with a friend to help me stay accountable. Support is important and it can help to team up to keep moving. And, these days, I’m so busy with work that working out with a friend is a great way to catch up!
3. I try to focus on the benefits of what I’m doing and how you feel AFTER a workout so rather than dreading the act of getting to the gym, I always think about the positives that come out of the activity- like that endorphin rush I crave everyday.
4. I try to celebrate my successes and set goals that are Specific, Measurable, Attainable, Realistic and Timely.
1. You may want to consider getting a bridge job.
A bridge job is a temporary position that you take once you leave traditional employment to become a small-business owner. It can be incredibly stressful to rely solely on the income from your new business when you’re first starting out.
When I decided to start my own business, I first found a part-time consulting job working for a personalised vitamin company- specifically a company in the health & wellness space so I could familiarise myself with the new space I was entering. This gave me time to begin to build my boutique studio network while still earning a stable income. Easing into your career transition with a bridge job will allow you to create a financial cushion upon which to build your passion project.
2. It’s going to be scary.
I’m all about being positive, but starting a business of your own will always be a scary task. However, if you think about it, this can be said of any new endeavor that stretches you or helps you grow. You just need to jump in, do a little bit every day, and find a way to stay centred along the way.
For me, this meant educating myself about all aspects of running my own business—benchmarking with more experienced wellness practitioners; reading books; signing up for business workshops, webinars, and e-newsletters.
3. You have to learn to love marketing.
I believe that the more heart centred you are in your marketing, the more your business will resonate with the public. Once you connect with prospective customers from a place of honesty and passion, your conversations will feel much less sales-driven. Rather, they'll become opportunities to build trust and find an audience of people who feel comfortable with you and need what you offer.
Before I started JETSWEAT, I thought I hated anything to do with marketing, but as I went along I realised that marketing is simply a more focused way to connect with others. I started to slowly figure out the kind of issues my potential audience I wanted to market to and learned how to describe how what I do can help these customers with their problems. This took time, but the more I practiced, the more I was able to relax into it.
4. You’ll need to discover how to avoid burnout.
This is one of THE MOST important pieces of advice I can provide for any budding entrepreneur. As the owner of your own business, you will have a flexible daily schedule, which can be great! However, it’s much harder to end the workday when you're working for yourself, and you will often end up working weekends, late nights and early mornings a lot. Especially when you’re first starting out, you will likely be working or thinking about working on your business 24/7.
Brainstorm ways you can get your work done while also taking care of yourself by making a list of activities that help you avoid burnout. Maybe it's yoga classes, meditation sessions, meals with friends, or simply time to lie on your couch and read a novel or watch a movie with a glass of wine. Whatever it is, schedule it in as if it’s an official appointment or meeting and actually take the time to do it. You’ll be more efficient and productive once you do—I promise.
And, last but not least, try to enjoy the journey of creating something special as you build your business from the ground up, but always remember to be gentle with yourself along the way.
Some people might be motivated by vague goals such as “better health” or “weight control.” But if that’s not doing it for you, I advise making the benefits of working out more tangible, such as by treating yourself to a smoothie or an episode of your favourite TV show afterwards.
An extrinsic reward is so powerful because your brain can latch on to it and make the link that the behaviour is worthwhile. This is, more or less, creates what scientists call a “neurological habit loop”, which involves a cue to trigger the behaviour (setting out your gym clothes next to your bag the next before you go to bed), the routine (making it through spinning class) and then the reward. An extrinsic reward is so powerful because your brain can latch on to it and make the link that the behaviour is worthwhile. And, ultimately, it increases the odds the routine becomes a habit.
Over time, the motivation should become intrinsic (as it did for my on my fitness journey), as the brain begins to associate sweat and pain with the surge of endorphins — those feel-good chemicals released in the brain that are responsible for that “I-feel-freaking-amazing” rush you get after a great gym session. Once you’ve trained your brain to recognize that the workout itself is the reward, you won’t even want the treat. It’s all about making this a habit so eventually it’s a intrinsic to your daily routine as brushing your teeth- you stop thinking about doing it, you just know you have to do it to start or end your day. Don’t be discouraged if this takes a while- it usually takes a minimum of 21 days to start a habit consistently so don’t beat yourself up if it doesn’t happen overnight- just keep plugging away at it.
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How I Discovered the BoomBoom Athletica Line
By Sheela V. Pai
When I discovered Boom Boom Athletica by chance at a boutique activewear store in NYC, I was at my wit’s end trying to find workout clothes that suited the new hybrid athlete I’d become—an always-in-beastmode fitness enthusiast who had recently started seriously training for her first half marathon.
Yes, most women are particular about their gear, but I am especially so. I love finding activewear with unique design elements and patterns. As a born and bred New Yorker, however, I want them to be sleek and chic, attention-grabbing in an elegant, not loud, way. Every time I would go to the store to check out clothes from different new designers, hoping to find the right fit for me, everything was either too eclectic or too monotone (so much black!) and just didn’t make me excited.
When it comes to functionality, I’m even more finicky. As an athlete who engages in a range of boutique fitness workouts, including a lot of HIIT and strength-focused training sessions at my Crossfit box, I need material that has enough give to allow me to comfortably go below parallel on my squats and to lift my knees up when I box jump, while providing just enough support up top. At the same time, the material has to be tough enough to withstand all those vigorous workouts and being washed more than once a week. It’s extremely difficult to find activewear that meets both those requirements; usually it’s either one or the other.
Then when I started seriously running last year, I became obsessed with another element related to the material—compression. I often wear leggings, even in hot weather sometimes, because I feel like the compression helps me run stronger, makes my muscles feel better under stress, and accelerates post-run recovery. The problem I often encounter when trying out leggings for running, however, is that either they compress so much I can’t comfortably stride, affecting my form, or the material is just loose enough that I almost feel like the leggings won’t stay up during a faster run or sprint.
When I came across my first pair of Boom Boom Athletica leggings in the store (the last one they had left and, fortunately, it was in my size!), I couldn’t believe how perfectly it brought together all the qualities I cared about. The combining of interesting colors (royal blue, bold red, and a touch of tan to tie it together), a design that flattered my frame, and material that felt incredible to move in.
The first time I wore my Boom Boom Athletica gear to a boutique fitness class, I received tons of compliments and “where did you get that?” inquiries from other fitness lovers who were also frustrated in their own search for stylish, functional outfits. I received even more of those comments from people in my running group who coveted cool gear from a new designer, but found that none of it was created with runners in mind. When I learned that Boom Boom Athletica was founded by an ultramarathoner/gym fanatic, it finally totally clicked why the line felt tailor made for a hybrid athlete like myself—because it was created by a hybrid athlete!
So thankful to have discovered this brand that finally made high fashion activewear accessible to women who want to set and smash fitness goals in style!
Check out Sheela's blog at www.ahealthysliceofpai.com
]]>What is the difference? To me, it is that training requires consistency and a concrete commitment. It entails developing and adhering to a plan to achieve goals you have set for yourself, and making the sacrifices necessary in terms of time and effort to ensure you attain them.
I think a lot of women who grew up without an athletic background can identify with my story. I never participated in sports and dreaded gym class because I thought I was slower and weaker than the other kids. In college and in my early 20s I would log time on the elliptical and take spin classes two or three times a week because I enjoyed the distraction from work and thought squeezing in some sweat breaks would offset all the indulgent foods I liked to treat myself to (it didn’t).
Then, in 2011, I joined my first boutique fitness gym, took my first strength class there, and, for the first time, felt that becoming stronger and fitter was not a realistic goal just for people who had been athletes their entire life. I finally felt that it was accessible to me. The instructors were so enthusiastic, knowledgeable, and encouraging, constantly challenging me to increase my level of difficulty and giving me a boost when they caught me struggling. The classes were so innovative, always incorporating new equipment and moves that kept me on my toes.
As the boutique fitness industry boomed in NYC and my options grew exponentially, so did my reasons for exercising. I worked out to take classes with a particular instructor who just had great energy, to spend quality time with a friend at their favorite class, to check out a new studio that everybody was raving about, and sometimes just because I felt like getting a good sweat going. None of these are bad reasons unto themselves for choosing to take a particular class here and there. In my case, however, where I was not anchored by a specific plan or goal so all these motivations were governing my day-to-day fitness regimen, it was a recipe for ensuring that I would never make any progress. As I took a bunch of different classes every week for years, pushing myself to the max with weight and speed until I was thoroughly fatigued, I never saw any improvement in my performance or shape and I could not figure out why. I would get frustrated and either stop working out for a while because I was discouraged, or up my classes, only serving to further inflame my exhausted body.
Then, in the winter of 2016, I went to watch a mini-Olympics at a gym where I periodically took barbell strength classes, and I finally got my answer. I watched one member, who just a few months ago could barely hang from a monkey bar for more than a few seconds, pull herself up a several meters high rope with ease. I watched another member who used to struggle to finish a bootcamp class, come in first in several events. And there were several more people who had undergone similar transformations. I asked them what they had done to attain these results and they all had the same answer—they set goals with a trainer who designed a plan to achieve them, and did whatever they needed to do to accomplish them, including taking pre-dawn classes and abstaining from particular workouts and fitness classes they enjoyed because they would interfere with their performance.
Inspired by their example, I decided to follow suit. I set two goals for myself in 2017—to complete an unassisted pull-up and to deadlift 200 lbs.—and formulated a plan with a trainer at that gym. He advised me that the key to accomplishing both goals would be consistency—putting in two upper and lower body strength workouts per week so my muscles would get used to the movements and steadily build strength, and taking additional classes to maintain my cardio endurance. He also warned me about the importance of recovery and taking rest days to ensure I saw progress every week, meaning my habit of taking random classes all over the city had to end. But after witnessing the types of results that came when you committed to the training process, I was more than ready to make this sacrifice.
So in January of 2017, I embarked on my strength journey, taking early morning classes to ensure that neither work nor any other life obligations would interfere with my training. That consistency almost immediately began to translate into steady progress every week. Even with the upper body movements that I always struggled with, such as bench presses and pull-ups, I saw incremental improvements. On the mornings I was tired from being up late working, I still found a way to get myself to the gym because I was excited to set new targets with my trainers and see whether my body would hit, or maybe even exceed, them. I finally understood the meaning of the saying “results are addictive.” By August, I had my first pull-up, and by October I nailed that 200 lb. deadlift (205 to be exact).
Moreover, I experienced other benefits that I did not anticipate. My body began to naturally crave clean, healthy food to fuel it. Aside from indulging in my favorite treats from time to time, I had no desire to eat oily or sugar-filled foods. Due to this and my consistent training approach, the extra weight I had been carrying for a while just began to peel off without me even concentrating on it. For the first time in my life, I built muscle and felt strong and powerful in my body. That feeling translated into a stronger mindset that empowered me to tackle any obstacles in a more calm and strategic way.
After that experience and all the ways it positively impacted all areas of my life, I can never return to my old, aim-less approach to fitness. Last November, I decided to shift my focus to running, and this girl who thought she just was not built to run is already experiencing drastic improvements in her speed and endurance. For anybody who thinks they can never be strong or fast or able to master a particular athletic skill, I strongly encourage you to pick one goal, develop a detailed plan for accomplishing it with an expert, and then stick to it and have faith in the process. I promise that you will surprise yourself.
By Sheela Pai, @ahealthysliceofpai
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Tell us about what you’re working on at the moment career wise.
I am just about to embark on a trip to Wales for a show called “My Land’s Shore” which has been in the making for over 16 years. I will be choreographing the show and assistant directing. I have also just started teaching some brand new classes at an awesome studio in Notting Hill called “Equilibrium”. The classes are based around the TRX, a form of suspension training.
How do you balance practicing for shows with personal training, teaching classes and finding time for yourself as well?
Balancing the two careers has been a challenging one over the years. It takes a lot of planning and some serious juggling, but I am lucky to work with very supportive people. I use a book called ‘The Happiness Planner’ to keep a track on tasks but also to make sure I am still making time to do the things I love. It keeps me accountable and it is something I can fill out every evening to self asses. Part of being a dancer is also keeping yourself fit and looking good, so I am lucky that my Personal Training career lends itself to that too. I spend time training myself and mastering my strength and flexibility on a daily basis.
Tell us about your journey to becoming a professional dancer.
I actually began dancing very late for a dancer, at just 15/16 years old. I attended a few lunch-time clubs at school and found myself loving the beauty of movement and the freedom that came with it. I signed up for a National Diploma in Dance back in the Midlands where I am from, but as I wasn’t already trained, it wasn’t the right choice for me. I decided to enrol at a dance school and take as many lessons as I could. I was in class with all of the young children who had been dancing longer than me (even though I was at least 10 years older) but I had this strange determination to get ahead and to not stop. Eventually, I was accepted in London Studio Centre, my dream choice of Stage School. I packed my bags and in 2009, moved down to London. It was easily the best choice I have ever made in my life.
What has been the biggest highlight of your career so far?
When I was in Germany doing Phantom of the Opera 2, I remember being lowered from the ceiling on a huge platform in an extravagant circus outfit and seeing all of the audience members faces as we sang our opening number directly to them. It was incredible! As for a fitness highlight, it was lovely to be featured on “Women’s Health’s” list of most inspiring PT’s and to be given the opportunity to continue to work with Sweaty Betty as an ambassador.
What advice do you have for people who want to give dancing a go?
I would advise any young dancers to really take the time to understand and look after your body, ask questions, read books, be inquisitive about your body. When you know your body from the inside out, you are more likely to be in tune and able to withstand any physical and mental challenges auditions/ shows can put you under. I think being a PT and knowing what I know now, I am stronger more flexible than I have ever been, despite almost hitting the 30’s!
Tell us about your diet, does it vary from season to season depending on when you’re training for a show?
Generally I eat similar for when I am training for shows but the quantity of food when training will probably be a little more. Usually in training/ rehearsals, I would be required to move a lot more and need a lot more energy than a normal day, so I try to choose foods that have a good slow release of energy and foods that are high in satiety. Also, you tend to find that rehearsals run over or plans always change, so I always keep a bag of almonds, a banana and water with me, just in case!
How do you deal with muscle soreness when you’re training for so many hours per week?
At the beginning of my Personal Training career I did a fantastic course in Anatomy Trains and Fascial release which changed my whole approach on recovery and soreness! When I was dancing for 8-10 hours a day at college, I thought only stretching, hot baths and prayers would save me! I then discovered fascia and how it influences movement patterns and muscular tension and began working on some tailored rolling sequences which relieve my body of tension and help to get me moving freely. This involves using soft balls to release tension in the fascia by moving around the body, not only to the problem area, but around the fascial lines in our body which affect other (less obvious areas). I combine this with spraying some magnesium oil on any particularly sore areas. And when all else fails, I have THE best massage therapist called Roberto. He is a crazy Italian man who makes me want to cry when I am being treated, but the following days, I feel like a new woman!
What’s your favourite way to relax and recover on rest days?
I love walking around the beautiful parks of London and reading. There is something so lovely about being around nature and being away from the laptop.I have also recently found Yin Yoga to be super relaxing for me after a long day. I am usually cautious about adding too many additional physical hours onto my schedule, but Yin Yoga feels more like an energising recovery.
What are your goals for 2018?
There is quite a list! The main ones are to judge myself less, to travel more and to spend more time with my friends. I have also been working on my handstands recently, so perhaps a 30 second handstand? Maybe a little over estimated there. Let’s make it 15 seconds!
]]>Amidst all of the chaos around Christmas, exercise can drop off your to-do list. But, staying active can boost your mental health, which helps you to deal with the stresses and have a happy, healthy Christmas.
Exercise and physical activity can help to…
Reduce stress and anxiety
Research shows that taking part in aerobic exercise (e.g. jogging, swimming or cycling) could reduce general psychological distress and anxiety, whilst resistance (e.g. weight) training can improve your ability to withstand emotional distress and uncertain situations! If you feel like you never know whether you’re coming or going over Christmas and constantly changing plans gives you a headache, then incorporating more exercise or keeping up with your fitness plan could help you to deal with these feelings of anxiety.
Performing yoga poses and breathing practices has also been linked to lower self-reported stress, cortisol (the stress hormone), and blood pressure levels. This evidence suggests that yoga could help you to manage your stress over the festive period.
Improve your mood
Even a short, low intensity activity, such as walking can lead to big improvements in your mood! Researchers found that participants reported feeling in a more positive mood, for example contented, relaxed and energised, on days that they had been physically active compared to days when they were not.
Boost your brain power
Physical activity is related to better performance on tasks that measure abilities such as inhibition, flexibility, selective attention and problem solving. What does that mean for you at Christmas? Taking part in exercise over the festive period could help you to say no to that second mince pie, be able to change your plans more easily, focus your attention on the task at hand rather than get distracted by the million and one other things going on, and solve problems quicker and easier. Luckily for you, these positive effects have been found for a range of exercise, including jogging, quick high intensity interval (HIIT) sessions and yoga.
Create pleasant social interactions
Researchers found that people who had exercised reported more positive social interactions on the same day and the next day. For example, a pleasant conversation with family and friends. The researchers suggested that taking part in exercise set off a cascade of positive events. In addition, practicing yoga has been found to increase our capacity to connect with others and skills such as assertiveness. These are very important over the festive period when you will be meeting lots of friends and family, who may be feeling the pressures of Christmas.
Did you know that being physically active might also improve your memory for faces! Imagine how helpful it would be if you could recognise those people you met at a party yesterday or that aunt who you hardly ever see!
Plus
Research shows that being outdoors in a natural environment (e.g. a grassy park or a beach) is associated with better mental health, sleep quality, energy levels and reduced stress. So why not go for a relaxing walk after lunch on Christmas day, an uplifting cycle on Boxing Day or a quick run in the park on NYE to get energised for the night ahead?
Take away message– There is a large body of evidence which suggests that physical activity of many different kinds (e.g. cardio, weights, HIIT and yoga) can improve mental health and feelings of wellbeing. Staying active can help you to deal with the increased stress of the Christmas period. Pick an activity that you enjoy and that will fit easily into your day.
About the author: Rachel Evans holds an MSc in Health Psychology and is currently in her final year as psychology PhD researcher at the University of Sheffield. She is interested in promoting health and wellbeing through her blog Healthy & Psyched as well as freelance articles and public speaking. Connect with Rachel on instagram, facebook and twitter.
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How did you get into being a Triathlete? When did you first start competing?
I completed my first triathlon in summer last year. I come from a running and hockey background at national and international level but since moving to London hadn't been competing, I think this had suppressed my ridiculously competitive nature, so once I tried my first tri I knew I was hooked.
What does your typical week look like in terms of training?
Generally I hit 14-16 hours of training a week depending on where I am in the season. This is typically 2 out of the 3 sports each day with longer more steady sessions at the weekend. I’m lucky because with my job as a Personal Trainer it means I can structure my work around my training.
Tell us about your current transition to being a professional athlete.
Oooo tough question, I would like to say I knew the answer to that but to be honest its a pretty zigzagged path. As I only started this sport last year I am still working it all out, what I do know for sure is that I need to smash out some good results in 2018 and then we shall see from there!
What has been the highlight of your career so far?
2017 for me was a massive year of firsts. I represented Team GB at the Rotterdam Age Group World Championships and finished 8th in the world having won my qualifying race. I also raced my first elite race against triathletes who competed at the olympics, this was probably the hardest race of the year but something I will be doing throughout 2018, so to race in one 6 months early was nerve racking but a great achievement.
Tell us about a typical race day. What do you eat in the morning? How long before the start of the race do you start warming up?
Race days typically start with a very (very) early alarm. I’m a bit of a fuss pot, so I always have the same breakfast – 2 Oat So Simple porridge pots. That way wherever I am, in a hotel, airbnb or in the car, I know my breakfast is sorted. With triathlon it always takes ages to get your bike racked and ready with running shoes in your spot, so I make sure I’m there in plenty of time. Warm ups are fairly elusive, sometimes you can jump in the water for a warm up swim but I always make sure I have resistance bands with me so I can get my arms going before diving off. The afternoons of race days are always the same, a hell of a lot of water and a hell of a lot of pizza, I generally feel like I’ve been hit by a bus after I compete so there is very little movement from me post race.
What advice do you have for anyone thinking about competing in their first Triathlon?
ABSOLUTELY do it!! If you don’t, you will never know if you like it or not. I think I got my first bike about 4 weeks before my first triathlon, so seriously don’t worry about how good or bad you will be, just go out and have fun. Sign up to a sprint or even a super sprint and borrow some gear of a friend, everyone knows at least 1 triathlete as they never stop talking about being one!!
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THE ZIPPED FACE (approx. 15 mins)
What you'll need:
- Red face paint (we got ours on amazon)
- Red glitter (we got ours from The Gypsy Shrine)
- Fake blood (also amazon)
- A zip (We got ours from an arts and crafts shop in London)
- Eyelash glue (also from amazon)
- Hair gel (boots)
- Paint brush
Method (you'll need two people for this one, one artist and one student):
- The student lays down whilst the artist puts the eyelash glue on the sides of the zip and sticks it across the student's face.
- Once stuck, paint the skin inside the zip with red face paint until it's completely covered.
- Then apply some fake blood and red glitter in splotches until it looks creepy enough but also glamorous.
- Once the student stands up again the zip should be well and truly stuck.
DAY OF THE DEAD (approx. 30 mins)
What you'll need:
- White face paint (amazon)
- Black eyeliner pen (amazon)
- Blue glitter (amazon)
- Day of the dead stickers (TopShop)
- Gems (amazon)
- Eyelash glue (amazon)
- Sponge (amazon)
- Hair Gel (boots)
- Paint brush
- Gypsy Shrine gems (optional)
Method:
- Cover the entire face with a thick layer of white face paint using the sponge.
- Stick the forehead and eye pieces on from the day of the dead set
- paint a little bit of hair gel inside the eye circles then with the same paint brush cover the area in blue glitter.
- Use the black eyeliner pen to do all of the detailing as in the picture.
- Apply the gems on the forehead by putting eyelash glue on the back of them and sticking them on.
- Add the gems to the chest last.
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My biggest challenge has been accepting that I have to live with this and take everyday as it comes. My narcolepsy will only get worse so this is an ongoing challenge I have to face everyday. I'm addicted to being busy and I used to keep my self on the go and that would keep it at bay as much as possible but now I have to take my self for 5 naps a day, only for 10 minutes, but if I don’t take these naps I fall asleep at very inconvenient times and my whole day is extremely hard, imagine having no sleep for 3 nights and then being told to do a normally working day, that’s how I feel everyday.
I am extremely proud of where I am today. My condition is very rare, so help and support is limited as not many people know about it let alone can guide me in the right direction. I have got myself to where I am today, career wise and fitness wise all by my self. Since finding out during my PT course that exercise makes me feel so alive (which is rare for me), I’ve stuck by staying fit and healthy even when I just feel like going to bed for the rest of my life with a big time pack of Maryland cookies!
3. What’s your favourite way to work out, and why?
My favourite workouts always include boxing and skipping. Boxing is so therapeutic and I find skipping just as fun as it was when I was 9 years old in the playground. I absolutely love HIIT training, short bursts of burpees, mountain climbers, squat jumps etc. really gets me sweating and smiling! Before I became a PT I had never actually been to a gym, to me a squat was something Beyonce does in her music videos but since being taught a whole new way to exercise (that isn't just running) I’ve only wanted to keep learning and exploring!
4. What are your current goals?
Looking forward, my goals are to continue helping as many ladies as possible, teaching and writing about how exercise has helped me with my condition. I am also very excited to be moving to Amsterdam to live with my boyfriend, I’m eager to help a whole new group of people and set up my business in The Netherlands.
5. What advice do you have for people suffering from Narcolepsy?
My advice to people suffering from Narcolepsy is to keep active and eat well. Even if it is just a short brisk walk, a workout when you are feeling tired or a yoga session, you will feel better and more energetic! If you are having a day where you just can’t wake up, lay on the floor, start by doing a few glute bridges, sit ups, bicycle crunches and leg raises, this always wakes me up (you don’t need to be in gym kit or at the gym, you can do all of this yourself at home).
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Warm up (6 mins)
3 rounds of:
- 30s jogging on the spot
- 30s of jumping jacks
3 rounds of:
- 30s walk out to plank (start standing, walk your hands out on the floor infant of you to a plank position, and walk them back to standing)
- 30s high knees
Workout (21-28 mins)
If this is your first time doing some of these moves, perform the moves for 30s and take 30 seconds rest. Try 3 rounds.
If you're a seasoned pro, go for 45 seconds of work and 15 seconds of rest. Go for 4 rounds.
1. High knees and punches
2. Bear crawl
3. Bicycle crunch
4. Pike push ups
5. Skaters
6. 180 Squat jumps
Give it a go and let us know what you think! Happy training!
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We’ve teamed up with personal trainer and group fitness instructor Ale Alvarez to bring you the perfect 30 minute upper body workout you can do in your living room, no equipment necessary.
To warm up:
The workout
30 second of work + 15 seconds of rest for those just starting out
45 seconds of work + 15 seconds of rest for the established gym bunnies
Repeat 4 times
High knees and punches
Tricep push ups
Bear crawls
Leg extension
Pike push ups
1 minute rest
Make sure you cool down with some full body stretches, try to stretch for at least 5 minutes.
Check out our glutes and core workout too! Another no equipment necessary way to get a 20 minute sweat on.
Grab a partner, hit the gym, let us know how you get on and tag us in your upper body workout videos on Instagram!
]]>You’ve probably heard the line “abs are made in the kitchen” before, and whilst it is true that your body fat needs to be low for your abs to be visible, training your core will help you in all aspects of life. For example, a strong core will improve your running efficiency, reduce your risk of injury in any other sport you play as well as reducing your chances of back pain.
Similarly, your glute muscles stabilise your pelvis during running and walking. Strong glutes will help improve posture as well as help your lower back, knees and hips stay free from stress and injury.
We’ve put together a 20 minute core and glutes workout that you can do anytime, anywhere, no equipment necessary! We got together with our ambassador Ale Alvarez to show you how each move is done.
Warm up:
If you’re new to all of this, perform each movement for 30-40s and take the rest of the minute as recovery. If you’re confident and have done all of this before, aim for 40-50s of work, resting for the rest of the minute.
1. Skaters
2. Mountain climbers
3. Squat pulse
4. Superman
5. Glute bridge
6. Commandos
Enjoy your workout, and let us know how it goes by tagging us in your social media posts!
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1. What inspired you to start your own brand of bags?
I never set out to start a bag company, really. When I couldn’t find a bag nice enough looking and big enough to carry everything a city girl does from morning until night I decided to make my own. When I realized others recognized this gap in the market too and that I could make a business selling them, I put one foot in front of the other, and JLEW Bags was born.
2. Have you always been into design and fashion?
Nope! I never could have predicted I’d be in this industry, no; I first dipped my toe into this world through classes at Fashion Institute of Technology and we launched JLEW bags less than a year ago.
3. What was the greatest challenge you faced in moving from the corporate world to starting your own business?
I laugh because I thought a 20-year career advising and analyzing companies and an MBA from Columbia Business School would equip me well to run a business but I’m finding myself stretched for time and having to focus keenly on staying organized – time management, balancing proper oversight without micromanaging, getting up the learning curve and building relationships in an entirely new industry have all posed challenges, but I love it.
4. Did you know anything about designing and manufacturing bags before you started JLEW?
Truly I knew next to nothing. I grew up with a mother who sews and did work at a fabric shop in high school but it would be a stretch to say I knew much of anything before starting JLEW Bags.
5. What would you say is your greatest accomplishment to date? Having the guts to go “all in” and focus wholly on JLEW Bags.
6. How has fitness, or more specifically boxing, impacted your life?
As an investment banker one rarely sleeps, let alone exercises. I had been active leading up to that point in my life and after eight years of eating poorly, sleeping maybe 4 nights a week and not exercising, I finally woke up and made a change.
Got back into cardio and weight lifting before I found boxing. I’ve grown stronger not just physically, but also mentally through boxing; it’s my happy place. I get bored after running for too long. Spinning never hooked me. Boxing is my exercise of choice – I love learning, pushing myself and competing too, of course. Talent matters, clearly, but discipline and hard work count too. There’s no thinking about anything other than boxing when you’re in the ring. Probably the most valuable takeaway from boxing for me so far is that you truly cannot judge an opponent by his/her looks. You cannot assume anything and have to be prepared for everything.
7. Where do you see yourself and your company in 5 years’ time? I would love to see us with a physical presence in both New York and Los Angeles, selling bags and inspiring and even larger community of #GirlsWithGuts!
8. How did the idea for #GWG1 come about? How long did it take you to put such a great event together?
The idea really came about while brainstorming the best way to garner visibility for an emerging brand. Social media is saturated, traditional advertising and even selling through traditional channels poses challenges but the community of #GirlsWithGuts that we have built continues to grow. These women are amazing. We thought what better way to celebrate our brand then to put together an event for our target customers. Involve fellow fitness-oriented businesses, make it fun and inspirational. Again, we just put one foot in front of the other and here we are.
We’re so excited about #GWG1 and have had such an amazing response to it that we already have three more events planned . . . one again in NYC in February and our March event will likely take place in Denver followed by one in the Bahamas. We‘ve had requests for San Diego and Los Angeles too, so stay tuned!
The women speaking this Saturday are all fearless females, that has set goals and smashed them. I am a bit awestruck at their potential and abilities. Putting them all in the same room is amazing.
9. What is the most important thing you would like each attendee to take home from the event?
They’re remarkable, aren’t they? Every woman is unique. Each one is amazing. All have suffered hardships, yet persevered. Not one ever gave up on her dream, which is why each one is where she is today. They’re all very human, real, honest and self-aware. They’re also incredible role models for us all. I want women to walk away inspired and energized to tackle whatever it is she wants to accomplish; to believe in herself.
We make bags, but I call them our Bags with a Silver Lining. We want women to smile when they grab their JLEW bags full of tools they carry on their way to achieve their dreams . . . in the airport, on the way to the gym, carpooling kids, or walking into a boardroom.
10. Do you have any advice for women looking to start their own company?
Stop looking and start already!
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I had been away from home for 7 years, so decided to go home and take a leap of faith by enrolling myself at a local college that was open to everyone. I was a bit scared and certainly didn't know what to expect. How could I hang out with people if they couldn't be understand me or if they found me weird? However it was the best decision I've ever. I made some amazing friends who even learnt sign language for me. I was also lucky enough to have both an interpreter and typewriter in college who helped me make the most of my studies. I gained so much confidence, and even learnt how to lip read as best I could.
Group and family conversations were difficult for me because everyone was talking at the same time. I was only able to focus on one person at a time to pick up words, especially when there were overlapping conversations going on. It was a struggle to keep up and I ended up giving up because it was very exhausting and I often felt left out. I sometimes asked my mum or my brother to explain to me what everyone was talking about but I knew their shortened version wasn't really the same. I don't blame them as I know that it is difficult to keep trying to explain lengthy discussions. I appreciate that my family learnt sign language just for me, I will always value that so much.
When I reached the age of 23 I didn't know which career path to follow so after working in admin for a media company in central London I decided to broaden my horizons. My best friend Nathan and I decided to go on an adventure, so we went backpacking around South East Asia. It was the best thing I have ever done. While travelling and experiencing so many different cultures, so much amazing food and meeting so many other young backpackers I had a light bulb moment. When I came home I would start a career within the fitness industry
But it wasn't quite that simple. I also wanted to break the barriers for deaf people, to help others gain better access to the fitness world. Every deaf person finds group fitness classes really hard and often get left behind as they're unable to hear any verbal instructions. As you can imagine, this can take its toll on one's confidence.
My aim is to find a way for gyms to be more accessible for not only deaf people, but for everyone with more visual and less verbal instructions. Attending classes in London is a very expensive habit. It's unfair for someone to have to pay that amount when they are not getting the same benefit and often go home dissatisfied.
This is why I am trying to break the barrier for deaf people in the fitness world. To encourage every fitness class to give us better accessibility and to achieve this I have been visiting classes in London and given reviews so that the deaf community can decide whether or not they'd like to train at each studio.
The main reasons that we aren't getting the best out of classes are:
- Rooms are too dark so lip reading is too hard
- Lack of communication
- Having to rely on copying others in a class
- Too much talking and not enough visual instruction
- Interpreters are rarely provided
It had been almost a year since I have been reviewing classes in London and it has been so much fun because I have met so many incredible people. I wouldn't be who I am now without these experiences. But I am stepping up and I am proud and excited to have recently hosted my first deaf fitness class. The class was run in December at Another Space in Covent Garden. The trainer had to manage a whole deaf group which was challenging, but I'm sure it was also very rewarding. I have another class coming up in January and hope this leads to bigger and better things for 2017!
My plan for 2017 is becoming a Personal Trainer. It is extremely important for me to choose the right course as it isn't just the course but I need an interpreter too. Costly, but it is my dream.
I hope to carry on inspiring people throughout my journey through my Instagram account and I won't let the fact that I am deaf ever get in my way. If other people can do it - then so can I!
- India Morse
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Though we all don’t lives in areas where kids come knocking on doors (NYC definitely has London beat in this regard), we’ve found some fun, healthy and easy treats to make this halloween season which we hope you’ll love as much as we do.
Banana ghosts
What you’ll need (makes 8)
First, peel the bananas and cut them in half down the middle, then quarter them length ways. Stick one popsicle stick or skewer through the flat edge of each banana then coat them in yoghurt or white chocolate. Pop them all on a small baking tray, place two chocolate chips on teach lolly to look like eyes, and finally freeze for two hours.
Apple monsters
What you’ll need (makes 4)
First, cut the apple evenly into 4 wedge shaped quarters. Cut a smaller wedge out of the middle of each original wedge. Stick the almond slithers into the top and bottom of the dent you’ve made in each wedge to make the monster’s teeth. If you’ve got icing, put a little dot on each of the marshmallows and once dry, place them carefully on the end of each toothpick. Finally, stick 2 toothpicks into the top of each apple slice.
Orange Jack O’ Lantern fruit bowls - via Chocolate Covered Katie
What you’ll need (makes 6)
First, cut the top off of each orange. Hollow them out and then carve little eyes and a mouth on each one (triangles for eyes work well, go for as much of a zig zag as you can with the mouth. Don’t worry if it isn’t perfect, it’ll still look great!). Chop up the other fruits into little bite sized pieces and fill each orange up to the brim.
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This studio’s TRX class, otherwise known as Resistance, is a 45 minute full body workout where each instructor brings their own personal flair to the session. The scene is set with a mood lit room, fantastic sound system and mirrors across the front wall. The TRXs hang from a beam in the middle and each person is asked to face away from their neighbours to ensure that they have enough space. Although the room is small, this setup does make it feel spacious.
Each Resistance class that we’ve participated in at Core Collective has been different, which is part of what makes it challenging and fun.
This studio specialises in TRX classes, which means you’ll get tip top coaching in every class. Classes are instructed not by one, but by two trainers so that each participant’s form is being closely watched at all times.
The bank of different moves that these instructors will give you is larger than any we’ve experienced to date. You’ll be made to perform so many well thought out, challenging and interesting moves that will work your muscles in more ways than one, testing balance and flexibility as well as strength. The nature of these moves will also test you mentally, which we feel is an added bonus.
Don’t be fooled by the premise that PBB is only about Barre and Pilates, this studio does far more than just that- and they do it well! TRX classes at PBB stand out because of their sweat inducing mixture of core work, plyometric moves and free-weights training which makes for an inspiring twist on the classic TRX workout. This 45 minute workout will leave you dripping with sweat, but every instructor is sure to leave enough time at the end of the class to stretch out properly and recover, which is all important for our bodies in the long run.
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Not only have we curated expert advice on how to make your goal setting most effective, we’ve also spoken to 5 influential women about their goals until the end of the calendar year. Here are the key aspects to remember when setting goals of your own.
1. Define your dreams and goals
Jim Rohn, considered to be one of America’s foremost business philosophers says “think about what really thrills you”. What are your dreams and goals? What is it that you really want? Rohn’s advice is to take some time to be quiet and think about what it is that gets you out of bed in the morning, and from there you can start to think about what it is that you want to achieve.
2. Break them up into smaller, actionable tasks
Once you know what you want to achieve, think about smaller stepping stones you can map out that will help you get from point A (where you are now) to point B (where you want to be). Paula Rizzo, author and productivity expert advises to put these tasks in your calendar, but not to pick too many at once as this would make the whole exercise overwhelming. Pick a theme related to your goal for every week or month and do a few things in that time to help you get closer to your target.
3. Put them down on paper…
… and take that piece of paper with you wherever you go. Got a phone case? Pop it in there. Spend a lot of time in the office? Stick a post it note on your computer. Move around a lot? Take a photo, set it as the home screen image on your mobile phone. The more you see it, the more often you’ll be reminded of it and the more likely you are to stick to it.
4. Make sure they’re achievable
An easy way to do this is by using the S.M.A.R.T. acronym; Specific, Measurable, Attainable, Relevant and Time-sensitive.
Specific: a goal that is precise will yield far better results than one that is ambiguous. Like a point on a map, the more specific it is the more chance you’ll have of getting to exactly where you want to go.
Measurable: throw in some numbers, that way you’ll know that when you cross a particular line, you’ll have been successful in reaching your goal. Without a measurable quantity or a date you’ll have nothing specific to work towards which will affect your motivation.
Attainable: always aim high, but make sure that your goals are within your reach. Aiming for something unattainable will only have a negative impact on your confidence and morale.
Relevant: Keeping your goals aligned with the direction you want to take your life or career in will help you achieve them sooner and without distraction.
Time-sensitive: Giving a goal a deadline turns it from a dream to a plan. Creating a sense of urgency and a bit of time pressure will help you stay focused, and ensure that your goal doesn’t get put on the back burner.
We’ve spoken to some of our favourite inspirational women about what their goals are from now until the end of the year, we hope they inspire you as much as they inspire us.
Melissa Weldon:
My name is Melissa, I'm a Master-trainer at 1Rebel, Fitness Consultant and founder of Fempower UK, a community of women working to empower women through fitness.
I've just got back into training seriously after a very busy 18 months career wise, so my main goal is really to see myself in a consistent routine and getting stronger. I train for OCR, so I would like to see myself significantly more able to handle all those obstacles!
Click here to go to Melissa's website.
Sophie Thomas:
“I am a model, blogger, and personal trainer, but the one identity that precedes all of my professions these things is ‘human being’!
So my goals for the rest of the year, as well as being professionally ambitious, are definitely going to be more holistic; I want to carry on approaching life from a holistic angle, using mindfulness and self-love (which includes discipline and hard work) to take care of my mental and emotional needs as well as physical. Beyond that, professionally, I want to expand myself as a brand on social media, and above all, really help dismiss fitness myths, which perpetuate feelings of self-loathing and self-doubt, and empower everyone to become the best versions of themselves, physically and mentally.”
Click here to go to Sophie's blog.
Jade Joselyn:
My name is Jade Joselyn, I'm 22 years old and I live in london. I studied dance for three years, finishing my degree in barcelona spain before moving to london.
My fitness journey started after a few years of struggling with food and my health. I fell in love with the gym and soon after I fell in love with myself. My big goal for 2016 is competing in my first bikini bodybuilding competition in 8 weeks time. Competition prep takes a lot of time and dedication but I have loved every minute of it. It is the first thing in my life i have put my heart and soul into and I cannot wait to step on stage after months of hard work.
Click here to go to Jade's YouTube channel.
Rachel Tolzman:
From the moment I started pole five years ago, I knew I was hooked. The combination of strength training, flexibility, dance and pure athleticism satisfied the dancer in me, and my desire to become stronger. I have been teaching pole for a year now, and have found it to be one of the most rewarding experiences of my pole dancing/fitness journey.
My goals for the end of the year include preparing for future competitions in the New Year and discovering new ways of cross training. I want to bring my training to a new phase so I can compete at a high level to the best of my ability. As a professional classical singer, I also want to challenge myself by applying for more performance opportunities. The stage is where I’m happiest, so, whether it be pole competitions, acting or singing, I want to be brave and take the leap of faith and just go for it.
Click here to go to Rachel's Instagram.
Ale Alvarez
My name is Ale, I started teaching group fitness classes in Australia in 2006 and I now instruct over 250 people every week across the Les Mills BodyPump, RPM, SPRINT, HIIT and CORE formats in London.
My single most important goal is to focus on my nutrition, I made a significant change in my eating by giving up refined sugars at the start of the year. It has been very tough and an everyday battle but the benefits are enormous. I intend to keep this going in the long therm but the immediate focus is getting through the Christmas period as this will be my toughest challenge yet.
Click here to go to Ale's website.
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Whether you are new to an area, are a keen gym goer or have been bitten by the fitness bug, shopping around to find the gym that is right for you can be a daunting task - so much choice!.
Fear no more, kiss gym-fusion goodbye and follow my 10 top tips to help you find your perfect match.
Pro tip: most gyms are BYO padlock, just like your favourite kicks, it will become an essential part of your kit.
Happy gymming!
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Ale Alvarez started teaching group fitness classes in Australia over 8 years ago. Now based in central London, Ale instructs over 250 people every week across the Les Mills Body Pump, RPM, SPRINT, HIIT and Core formats.
As an elite group fitness instructor, she loves motivating the crowds, training, eating healthy and wearing lycra. Above all else, Ale believes fitness should be fun and social.
To find out more about Ale, get in touch or join her classes visit Ale’s Instagram https://www.instagram.com/fit_crowd/
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Q: Cycling in the UK has taken off and indoor cycling is experiencing a renaissance. What led a successful lawyer, marathoner, ultra marathoner, triathlete , and new mum (x2) to open her own studios? Clearly it wasn’t because you had time on your hands!
A: My husband Geoff and I have always been fitness enthusiasts and have always dreamt of building a company in the sector. We had spent time in the USA and loved some of the indoor cycling classes in places like Flywheel and SoulCycle. We thought it would be fun to do something similar in the UK. I was happy working in the City though and it was just a bit of a dream. It was only when I was on maternity leave with my first son during 2014 that I started to contemplate a career away from law and the City. My husband and I drew up a business plan while we were on a cycling holiday in France in summer 2014, I quit my City job at the end of that year, and I started to work on turning Digme from dream to reality.
Q: It must have been challenging simultaneously launching the studio, raising your son Alex and being pregnant with your newborn son, Ben?
A: It has been crazy! I was working three days a week while Alex (my two year old) was at nursery, and trying to pick up work in the early mornings and evenings on the other days. I then discovered I was pregnant with Ben and he was due on 18 June, the same day as the Richmond studio was scheduled to open. I worked through to midnight on 2 June and Ben arrived the following day, beating the studio by a couple of weeks!
Juggling everything over the last couple of months has been very tough but incredibly rewarding. Geoff and I are really lucky to have an amazing team working with us. They pulled out all of the stops, working early mornings and late nights to get Digme open and running. We couldn’t have done it without them.
Q: What’s your ultimate vision for Digme Fitness?
A: Our ambition is to be the best pay-as-you-go, no-contract fitness studio operator in the UK. Our immediate focus is on Indoor Cycling (“spin”) and HIIT as we believe we can really enrich the customer experience in these formats. However, in time we could see new formats come into the fold. The common thread is about having an authentic, high quality and enjoyable workout in gorgeous and inspiring environments.
Q: As a serious marathoner/ultra-marathoner and now triathlete, how does Digme indoor cycling now fit into your training plans?
A: Right now, my focus is getting back to race shape after my second child. Indoor Cycling is brilliant because it is low impact, high intensity and time-efficient so I can fit an effective workout in to small windows in my schedule when I don’t have the kids.
I have always used Indoor Cycling for cross-training purposes though. When I used to run ultra-marathons, I would always have a couple of spin sessions a week as active recovery. Ultra-running is hard on the body and having something that allows you to keep your cardio system active but is low impact is great when you need to give your knees and calves a rest.
Q: What are the most important lessons you have learnt with launching Digme?
A: Two things.
The first is that everything always takes longer and costs more money than you think.
The second is that people make any business. If you don’t have good people you’re pushing water uphill. Luckily we have brilliant people.
Q: Your background would suggest you don’t shy away from challenges. What sources of motivation do you draw on as you encounter the inevitable unexpected road bumps that come with launching a new business?
A: Learning to run very long distances teaches you a few things, but the most important is that life is full of setbacks. It’s not how you manage the good times, it’s how you manage the tough times that defines you. Building a business is a marathon and you’re almost certainly going to have bad patches. Knowing they are going to come and having strategies for managing them is important.
Q: What has been your proudest moment?
A: As far as Digme is concerned, seeing Dan (our Head of Fitness) teach our first class. Up until that point it had all been theoretical. When I saw him leading our first class, it was very emotional as over two years of hard graft had become a reality. Nothing beats seeing a dream become real.
Q: What do you think is the biggest barrier most ambitious mums face?
A: Making hard choices. The truth is that if you want to have a career or build a business as a mum, the time required needs to come from somewhere: there are only so many hours in the day. Time spent on building your career is time away from your family and that can be extremely challenging. I love my family and I try to balance the requirements of Digme with what I want to achieve as a wife and mother, but there is a constant process of trading off and there is no magic formula. I only wish there were more hours in the day!
Q: What advice would you give a mum wanting to launch her own business?
A: Firstly, make sure you are realistic about what your capacity to focus on the business will be and about the time required to make it a success. It is very easy to under-estimate the time required.
Secondly, spend time and money making sure you have the best people around you to help you build your business. You will work long hours and endure tough times with these folk, so make sure they are prepared to come on that journey with you.
Lastly, as a mum you are choosing to spend time away from your family to build your business, so make sure it is something you are truly passionate about! If you’re ambivalent about the business you are trying to create, you will grow to resent it as it pulls you away from your family. Passion and authenticity go a long way when trying to create a successful company.
Honoured to have been featured by Harper’s Bazaar as one of the best activewear brands for yoga, dancing, spinning or running in the 3 March 2015 SPORTSWEAR EDIT.
BoomBoom Athletica garments pictured:
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BoomBoom Athletica Racer Tank – first look
New fitness range aimed at women looking for high-performing workout kit
New women’s fitness apparel company BoomBoom Athletica is the brainchild of ultrarunner Ann Johannson, who launched it with the aim of introducing a range which combines functionality with style.
We tried out the Racer Tank and it performed well during an intense 60-min gym session. The soft fabric is light and breathable, wicking sweat away quickly and the flattering cut skims rather than clinging to the body, while the ‘slash’ mesh design on the back aids cooling. BoomBoom tell us the fabrics have a high UV protection and are also resistant to sunscreen and oils, meaning they should perform well for outdoor summer workouts as well. We’ll be testing the matching run leggings soon.
The Racer Tank is £75 in limited edition black and white, or £65 in a single colour.
]]>Designed for: runners, HIIT sesions, barre classes but comfortable and attractive for the post workout smoothie or coffee with your friends. Launching at BEFIT London 2015 on 1 May 2015.
Come see why our design team named this “Street Cred”
]]>What should you consider when you’re getting kitted out for marathon training?
Are there any materials that work better than others when you’re training outside?
Should you adapt what you’re wearing depending on whether you’re running indoors or outdoors?
Is it better to layer up or leave a layer off even if it feels cold outside because of the heat your body generates?
What are the difference between running leggings and leggings designed for other activities, e.g. Yoga (obviously they all differ but some general guidelines would be great)?
How many alternative running ‘outfits’ would you suggest having?
Try to see your running outfits as how you would plan your wardrobe, invest in pieces that can carry you across various activities and weather conditions. Invest in layering tops, sport bra, tanks, t-shirts, long sleeve (thin), long sleeve (a bit thicker), a hoody, training jacket, rain jacket.
Any other tips when it comes to picking a running kit?
Start your running collection small, it will mushroom before you know it.. try tops and bottoms from different brands to see what works for you. If you are uncomfortable on a run, try to figure out why, does the top ride up, are you too hot, do you wish you could pull down a zipper, is something irritating your skin? All of this will help you pick your perfect running kit.
Never have a new outfit you have never done a training run in on race day.
]]>The prospect of running a marathon is a daunting one – likely to be the longest race you’ve ever run, committing to one involves a good 16 weeks of training, a lot of early starts and probably a number of days where you’ll want to call the whole thing off. However, with the right mindset and enough preparation the road to race day needn’t be as stressful or intimidating as you might think.
This week GTG caught up with Swedish/Canadian ultra-marathon runner and founder of activewear range BoomBoom Athletica, Ann Johansson. “Whether you’re new to running, training for your first marathon or are a serious runner who has been at it for years, you’ll always want to progress and continue to challenge yourself,” says Ann. Here are her top 8 tips to help ensure your journey to the finish line is a seamless and successful as possible.
1. HAVE A GOAL
The key to completing any challenge is to set a goal and stick to it. In my experience sharing your goal with those around you is a great way to stay committed and on track. If ever you feel like giving up, those closest to you will be there to offer support and give you the encouragement you need to keep going.
2. CREATE A WEEKLY WORKOUT PLAN
To set effective and realistic goals, it is important to create a training plan, broken down into weekly progression. Most running plans revolve around three runs a week: intervals, tempo and a long run (do not schedule these three runs back to back as it will increase the chance of injury). You can also supplement this training with other workouts which will compliment all the running you’re doing. I’d recommend spinning (great low impact aerobic workout), a barre or pilates class to strengthen your core, weights to help your muscles with the impact, and a yoga session to stretch and tone. When it comes to running, there is no challenge too big or too small; when I entered my first ultramarathon, people thought I was nuts. It was a huge step for me, but having a nine month training plan allowed me to build the endurance and strength I needed to complete a 90 km race in 9 hours and 19 minutes.
3. PUSH WITH PRECAUTION
Achieving any goal that you set will take effort, application and dedication. To avoid injury, I’d recommend sticking to the 10% rule – build up your running gradually and increase your weekly mileage by no more than 10%. The first few weeks are without doubt the toughest; it requires real discipline to incorporate workouts into a busy schedule, but in a matter of weeks, what once felt like a chore will become invigorating as you progress and get fitter.
4. AVOID INJURY
The other key element to avoiding injury is a post-run stretching routine and a trusty foam roller. For stretching, I do some overall body stretches but then focus on calves, hamstrings, quads, and glutes. I mainly use the foam roller on my IT band and my quads. Rolling on a tennis ball is a handy alternative to a foam roller and it can hit precise points of tension. If you continue to feel tight, a sports massage can help release tension in areas that are hard to stretch out. It’s so important to listen to your body – if you are feeling pain, seek out a medical professional – the earlier you catch an injury the quicker it is to recover and the sooner you can get back to training.
5. BUDDY UP
Recruiting a training partner could also benefit you in the long run. Finding someone who is willing to take on the same challenge will make you mutually accountable and you’ll both work hard not to let each other down. The right training partner will also be able to put you through your paces and share in your triumphs, and pick you up when you’re having a down day. If you can’t find a training partner, there are lots of training and tracking programmes online – consistently logging your workouts will provide a similar motivation, inspiring you to keep up the good work.
6. INVEST IN SOME PROPER KIT
For runners, it’s incredibly important to have the right kit. I struggled for years to find workout gear which was both stylish and functional. So, eventually I decided to take the plunge and create my own range, BoomBoom Athletica. Using all of my experience as a marathon runner and an ultra-marathoner, I set out to create a chic range which truly responds to the body for improved performance, helping you to withstand the demands of even the most rigorous training session. My designs are made from high-quality materials with several garments incorporating advanced compression fabrics with 25%+ elastane, helping to reduce jarring of muscles and subsequent inflammation which enhances recovery. These fabrics are complemented by fine mesh panels and detailing which offer excellent breathability whilst wicking moisture away from the skin, keeping you comfortable and able to focus on your workout. A great pair of trainers and a supportive sports bra should never be overlooked either. To make sure you’re getting the right fit, it’s important to make sure you try them on properly, and seek expert advice, as the wrong fitting shoe or bra could cause some permanent damage.
7. FUEL YOUR FITNESS
When aiming to run over an hour, keeping hydrated and adequately fuelled becomes an increasingly important factor (although the latest sports science is inconclusive on the absolute requirements). Preferences are highly individual and studies have shown athletes can adapt through training. I mainly rely on electrolyte drinks but most people also like to use gels (1 every 30 minutes washed down with water).Virtually all running events have feed stands at every mile, so ahead of the race, I recommend contacting the organiser to understand what food and drink products will be stocked to ensure you’re well prepared.
8. LOG YOUR PROGRESS
Lastly, it’s really important to track your progress using a smartphone app or GPS watch to log your runs. Understanding how you’re progressing will help you to develop further training plans and monitor how you’re balancing the demands of everyday life with a sporting challenge. It’s not for everybody, but sharing your progress on social media can also give you an extra boost. You may be surprised at how much encouragement you receive and you might even inspire others to take on their own challenge or start keeping fit. If you’re keen to start running, or training for a challenge, why not get involved in the BoomBoom Athletica Challenge? To receive £20+ off the entire BoomBoom Athletica collection, simply post a picture of what motivates you and hashtag BBAChallenge (#BBAChallenge) for three consecutive weeks and receive £20 credit upon completion. To up the value, teams can enter and get an extra £5 off per member, so be sure to follow us on Twitter @hey_boomboom, Instagram @boomboom_athletica or email BBAChallenge@boomboomathletica.com to let us know who’s inyour team. T’s and C’s apply!
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