Should you workout twice a day?

A recent UK announcement clarified that people would be allowed to workout an ‘unlimited amount’ outdoors as part of the gradual easing process of lockdown. Whether you agree or not that this should be allowed or encouraged, it’s led to a spike in articles preaching the benefits of working out twice a day.

For the vast majority of the population, however, working out two times a week would be more than their usual. Is promoting double-days sensible, and is it a tactic that could work for many? Here are some of the pros and cons of working out twice a day.

Pros

  • Double workouts can allow you to fit in more ‘accessory’ workouts, strength and conditioning and physio sessions, reducing imbalances and weaknesses. Some people feel they don’t have time for these if they’re aiming to train 5 days a week and fit in sufficient rest days. Doubling up means you can do an intense session in the morning and a low intensity stretching or physio session in the afternoon.
  • Doubling up but doing the same number of workouts per week can mean that you allow yourself more rest days. Rather than working out 5h a week over 5 days, you can do 2 double days and a single day in just 3 days, thereby allowing yourself 4 rest days a week. You will need them!
  • Splitting a session in two and doing half in the morning and half in the afternoon means you’re able to do each part of the session with more intensity, as you’re better rested for the second half.
  • Splitting a session in two can also allow you to fit it in on a busy day. 30 minutes in the morning and 30 minutes after work in the afternoon is sometimes easier than an hour all at once.
  • Working out twice a day reduces your sedentary time. We know that sitting for long periods of the day can be incredibly detrimental to our health, so even fitting in a short workout morning and evening can mean moving more overall.

Cons

  • Even splitting the same workout in two can lead to injury or overtraining, as you’re working already fatigued muscles. If you’re not used to training a lot, working out twice a day will take its toll.
  • Overtraining compromises your immunity, leaving you more vulnerable to even small illnesses. 72 hours after a long run, your immunity is reduced. For obvious reasons, this is especially problematic now. Doubling up leads to a greater likelihood of overtraining, if not done correctly.
  • Workouts lead to micro tears in our muscles. Doubling up workouts can mean that these tears are not given sufficient time to repair, potentially leading to injury.
  • Running has such a high injury rate that all runners are advised to increase mileage and intensity slowly. Doubling up can mean that it is possible to do more mileage, quicker, leading to common injuries such as shin splints, ITBS, plantar fasciitis and tendonitis.
  • It can be hard enough to convince yourself to get out once a day. By trying to force yourself to head out twice a day you can take all the fun out of exercise.
  • Doubling up is unsustainable for many. Overdo it and you may need to take off significant amounts of time, reducing any benefits you get from your double days.

 

In my opinion, there are more downsides to working out twice a day than there are positives, for the vast majority of people. I have been receiving a record number of messages about people picking up injuries from suddenly increasing the amount they are running, or starting new training programmes without a strong baseline of fitness.

Of course, there will be people who thrive off doubling up workout sessions, especially those who do so with the help of a coach, or who are already experienced in their sport. With proper planning, double days can allow for longer periods of rest between workouts, aiding recovery. They may also help people fit in enough strength and conditioning sessions that they could not otherwise, whilst also fitting in rest days.

The best way to be able to gain all the benefits of working out, even getting fitter during lockdown is to work on one thing at once. If you’ve taken up running, don’t increase intensity and distance in the same week. Your mileage should increase by no more than 10% week on week to avoid injury, but if you do your longest run one week, don’t also start adding in sprints or intervals sessions in the same week, or even the week after. Most of the sessions we do should be at moderate intensity – we do not always need to be pushing the boundaries of our ability. Be kind to yourself – this is a tough time for all and putting your body under extra physical pressure may cause you to reach breaking point.

Perhaps you want to start taking advantage of double days because you’re lacking time or want more rest days. That’s absolutely fine – maybe just try one double day a week (thereby taking one extra rest day too) and see how you get on. Take it easy and remember that recovery (and food) is as important as the session itself!

TL;DR

  • While exercise can improve mood, fitness and your immune response, too much exercise can have exactly the opposite effect.
  • If you are not a professional athlete or highly experienced with a well thought-out training plan, double days are probably going to increase your risk of fatigue, injury and may dampen your immune system.
  • Provided you are not doing more workouts per week, double days can be effective when linking together a S&C session/physio session and a short run.
  • As ever, stick to the 10% rule. If you’re a runner, increase your weekly mileage by no more than 10% per week. Any more than this increases your risk of injury, even (or especially) when taking on double days.
  • Overtraining often takes several weeks to take its toll, so watch out for signs of it, and read this blog post to know when you may have pushed it too far.
  • Listen to your body! If your workout doesn’t perk you up and you feel constantly fatigued, take an extra rest day. Yes, we have a lot of time at the moment and exercising can feel like a welcome break, but the consequences of overdoing it can be serious and long-lasting. Be sensible!

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Eco friendly workout mats

As all of us are working out at home more and more, home equipment has become a bit of a hot commodity, with shops selling out of all their weights, resistance bands, treadmills etc. Whether you’re doing more HIIT, yoga or simple stretches after a run, a yoga mat is key for making the whole experience more comfortable. Standard PVC mats are practical and cheap, but often not great quality, and use non-renewable resources to make. When they break, there is no way of disposing of them in an eco-friendly way, with the vast majority making their way to landfill, or being incinerated instead, releasing dangerous toxins when they are.

Thankfully, many brands are taking more care to use natural materials that can decompose, or are made of recycled materials, reducing the need for virgin plastics. Here are some of my favourite!

At the time of writing, all of these are in stock!! 

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Liforme – £95

A well known brand, Liforme offers really grippy mats, etched with lined to help you align your poses in yoga, or know where you are on the mat. The brand supports numerous charities too, including Friends of the Earth (environmental conservation), the RSPCA (animal welfare) and Yoga Gives Back (fighting poverty in India). Currently they are also raising money for the COVID 19 Solidarity Response Fund. Their mats are fully biodegradable and have recyclable plastic-free packaging. Their travel mat is more affordable and transportable than their full-sizes mats.

Form – £79/£50

This UK based, carbon-negative brand produces a plethora of beautiful mats made from recycled tree rubber and recycled plastic bottles. At the end of their life, the mats are fully biodegradable, except parts of some of the mats, which are recyclable. Their circular mats are extremely popular, and you can preorder these for the 18th May. However, their Marble travel mat is both in stock, and gives back – £10 from every sale goes to The Ocean Cleanup

Cork Yogi – £85

This rubber mat topped with cork is both incredibly padded and good for the environment. The cork is sustainably sourced, and its natural properties mean it is anti-microbial and becomes grippier with sweat, perfect for intense workouts and hot yoga. A portion of the profits of CorkYogis goes back to Destiny Reflection Foundation allowing them to train and give work to survivors of human trafficking and slavery. You can buy their Premium Yogi mat here.

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Yoga with kids! It is safe to let your toddler roll around on the mat, because cork mats are antimicrobial and all natural. And after they have done their rolling around the cork is a perfect material for yoga as it increases the grip when moist. Thank you for the image @rebecca_thelonemark Bring your practice to the next level with a cork mat today, the link for ordering in the bio. . . . . #cork #corkyogamat #sustainable #naturelover #girlpower #womensrights #yogaeverydamnday #yogamats #yoga #nature #yogalondon #yogauk #motivation #yogalover #yogadaily #yogaeverywhere #namaste #goodmorning #corkyogislondon #natural #sustainablebusiness #iloveyoga #yogini #strongwomen #yogawithkids #teachthemyoung

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Yogi Bare – £68

Yogi Bare produced sustainable rubber mats that are 100% vegan and cruelty free, with 100% recyclable packaging. Although they are created in Hong Kong, they freight by ship rather than air, reducing emissions. You can buy their extreme grip mat here.

 

Manduka – €75

Manduka is a well known brand in the yoga community, but works well for workouts too. Their eKO mats use sustainably sourced rubber and only non-toxic chemicals in the manufacturing process. They have multiple thicknesses, but their 4mm Lite mat gets the best of all worlds. They also have an Almost Perfect collection of reduced mats that were produced with slight imperfections.

EcoYoga – £45

This ecofriedly mat is made of jute and natural rubber, making is biodegradable, compostable and grippy. They’re also designed and handmade in the UK, so you won’t be getting any air-miles if you order this. They’re out of stock in many places but I found one here.

 

Planet Warrior – £50

This natural rubber yoga mat is perfect if you’re looking for a pattered addition to your yoga flow or workout. It’s beautifully painted with water based inks and perfectly grippy thanks to the rubber base. The top is lined with microfibre to make it as soft as possible. When delivered, it comes in recycled and recyclable cardboard and paper, with no plastic tags. You can buy it here.

Daway – £47.90

PVC and made using only non-toxic methods, this mat is perfect if you’re looking for a bargain. Some of the reviews however say that it gets a little slippery in hot weather, and you can expect some curling at the end if left rolled for extended periods of time. However, if you’re looking for a less-expensive thick mat, this one comes in at 6mm, far thicker than the standard 3-4mm you would usually get. You can buy it here.

Good luck with your training or practice, I hope it brings you a lot of happiness in this strange time!

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Top people to follow for home workouts

With much of the world’s population recommended to stay at home, and some even on lockdown, I have been asked where I would look for home workouts. Thankfully, in an age where social media is so built up across society and working out is the norm, home workouts are easy to come by.

I asked you guys which you find the best, so here are my findings! Please do share this with your friends and family. Exercise keeps the brain happy and is a great way to structure the day, which is extremely important when all other structure has gone. You could all come out of this fitter than when we went in!

There are loads of paid apps that you can use/subscribe to which have some really great workouts on, but I personally want to support individuals at this time (albeit some pretty famous ones). I may well create another list of apps that you can subscribe to as I know they’re popular! Let me know your faves and if you’d be interested in a separate list of these 🙂

 

Instagram

Thanks to the advent of carousel posts and IGTV, workout videos on Instagram are pretty common. Here are some of my favourite accounts:

Natacha.oceane

Ironman and athlete Natacha Ocean has always been a favourite of mine. With her evidence-based approach to training and nutrition and ‘training’ style workouts, she is definitely one to follow. Check out her IG for workout inspo.

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Shona_vertue

Another athlete, ex-gymnast Shona shares a very balanced approach to training, far removed from the ‘no days off’ crew. As a yoga teacher, a lot of her sessions are already bodyweight based, and perfect for strengthening supporting muscles. Shona will also be hosting live workouts from her YouTube channel so get involved!

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Aliceliveing

Personal Trainer Alice shares gym-based workouts on a regular basis, but also has more conditioning workouts available too. Also, although she doesn’t post there anymore, you can find some home workouts on her YouTube channel.

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Zannavandijk

Zanna has recently been travelling, but regularly shared workouts before that, so scroll back a little for a wide variety! She also has a YouTube but I can’t find regular workout videos on there (but you might want to check it out anyway) 🙂

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Sophjbutler

Sophie became a wheelchair user after injuring herself during a workout, but if anything, she has become more determined. She shares home workouts suitable for all, and is just generally a delight to follow. Check out her (somewhat sassy) twitter too.

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Lillysabri

Lilly shares workouts on her YouTube (over 300 available!) and Instagram, so choose your platform! They’re easy to follow and she does them in a bikini, so you can pretend you, too, are in sunny Dubai.

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Annieopenshaw

Friend, squash player and all-round superb person Annie shares workouts regularly on her Instagram, including many without equipment. She also has a YouTube channel that may provide amusement.

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Hauptstadttrainer

I met Erik on our little Tour de France trip last summer, and have followed his account closely since. He is incredibly friendly, but also (possibly more importantly on IG) incredibly knowledgeable, and shares home workouts suitable for all. Screen Shot 2020-03-17 at 11.01.56

LeenPeet

Not everyone who shares great workouts is instal-famous. Been Peeters is a certified personal trainer who shares home workouts suitable for all on her Instagram. Check it out!

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YouTube

Pamela_rf

I personally think it should be illegal for anyone to have 4.6m IG followers at the age of 23, but looking at Pamela’s Instagram account, she’s clearly doing something right! However, her workouts can primarily be found on her YouTube – she even has a ‘home workouts’ playlist.

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Les Mills

Not technically a person, but well known in the world of accessible workouts. Sometimes a little high-impact, but plenty of options there and all free!

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Lucy Wyndham-Read 

I’m not a huge fan of the aesthetics-based approach of this channel, but for many it’ll be the difference between exercising and not, and benefits are there whether you exercise for mental health, aesthetics or performance!

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Sarah’s Day

Sarah doesn’t strictly do workout videos, but has a wide variety of content. I expect, with the rise of demand, she will be posting more and more home workout content, so stay tuned!

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The Body Coach

If you’re looking for a wide variety of workouts and regular videos, The Body Coach is your guy! My friend loved his ‘7 days of sweat’ workouts, and that was before quarantine. Subscribe to stay sane.

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Madfit

For regular, easy to follow workouts (choreographed to music!), subscribe to Maddie’s channel on YouTube. You won’t get bored with the variety of content on there 🙂

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Sydney Cummings

Personal trainer Sydney shares a multitude of workouts on her channel, arranged by time or category. Want 60 minutes of workout or a no equipment workout? Check her out.

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Heart Alchemy Yoga

Looking for something a little more relaxing? Michelle is catering for those of us with slightly anxious dispositions, sharing yoga and meditations suitable for all abilities.

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Exhausted – The effect of air pollution on running

It might be just me, but it seems that air pollution has risen on the agenda of Things To Worry About in the last few months. Plastic pollution was one of the key phrases within eco-conscious circles in 2019, with laws coming into place this year in a bid to control the problem. The term pollution, however, refers not only to plastic, but also the introduction of any contaminant into the environment which may cause harm. This can take the form of noise, light, chemicals or even heat – most of which we cannot see.

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Pollution is an issue in cities (and even many rural areas) around the world

Air pollution has a devastating impact on those living in the cities. While the pollution usually cannot be seen, the impacts are felt by all, with it shortening lives and contributing to a number of health problems. In the UK, pollution is a bigger killer than smoking, and costs the UK economy over £20bn per year. The biggest culprits are Nitrogen dioxide, emitted mainly by diesel vehicles, and PM2.5, fine particulate matter linked to adverse health effects. In the EU the toxic air is causing more than 1000 premature deaths each day from PM2.5– a figure which is 10 times higher than the number of deaths from traffic accidents.

Because of this invisible nature, it has been easy for people (and thus governments) to ignore the issue, focussing instead on highly visible, highly publicised issues and ‘buzzwords’, such as banning straws (good, but of limited benefit to the plastic pollution problem). However, in October 2019, it was announced that the UK would introduce an Environment Bill to “help ensure that we maintain and improve our environmental protections as we leave the EU”, including focussing on air quality and PM2.5 in particular.

For runners and cyclists, an immediate concern, however, is how we can actively work to improve our health (and continue doing what we love) without inadvertently harming ourselves.

Unfortunately, running in heavily polluted air has been linked to inflamed lungs, increased risk of asthma (I experienced this firsthand at the age of 18, when I moved to Paris), and instances of heart attack, stroke, cancer and death. Needless to say, these risk factors are enough to put people off, and encourage them to run on a treadmill (boring), or worse still, avoid exercising outdoors entirely. But is this entirely justified?

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Live pollution meter of London (18/02/2020 10am)

Even the scientists admit the problem is complex. Andrew Grieve, Senior Air Quality Analyst at King’s College London, says “when you’re running, you’re breathing a lot more than you are just walking along the street and your inhalation rate is massive so you’re bringing in more pollution.” In fact, someone running a marathon will inhale the same amount of oxygen as a normal person would sitting down over two days. Most people also tend to breathe through their mouths, bypassing the nasal filters, which can work to reduce pollution intake. The carbon monoxide alone can inhibit the body’s ability to transport oxygen around the body, thus making running that little bit harder too.

On the plus side, running is really good for you. Although I couldn’t find any studies looking directly at the effect of running in polluted areas (other than this, for elite athletes over marathon distance), a study on people walking in polluted areas up to 16h a day or cycling up to 3.5h per day suggested that the benefits of activity outweighed any harm from pollution in all but the most extreme of cases.

Conclusions

The benefits from active travel generally outweigh health risks from air pollution and therefore should be further encouraged. When weighing long-term health benefits from PA (physical activity) against possible risks from increased exposure to air pollution, our calculations show that promoting cycling and walking is justified in the vast majority of settings, and only in a small number of cities with the highest PM2.5concentration in the world cycling could lead to increase in risk. (Tainio, Marko, et al. “Can air pollution negate the health benefits of cycling and walking?.” Preventive medicine 87 (2016): 233-236.)

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Photo by James Purvis

However, there are things we could be doing to both decrease our risk of being negatively affected by air pollution, and also improve the air quality where we live.

  1. Choose lesser polluted routes when walking, running or cycling around cities. Choosing to walk or cycle on a quiet road instead of a busy one can sharply reduce the amount of pollution you take in. Even using a parallel road one block over from a traffic-clogged one can reduce your exposure by 50%. If you’re looking to run or cycle around London, consider downloading Clean Air Run Club on your phone to score routes by air quality.
  2. Run in the morning. Pollution increases throughout the day, especially in summer.
  3. Aim to find green spaces, or roads lined with trees – these are havens from pollution, and even a small amount of greenery between you and the traffic can dramatically reduce pollution levels!
  4. Take note of particularly bad air days using a live air quality monitor. These will often be on hot and humid days. If you can, avoid running/cycling outside on these days, perhaps getting in some cross training indoors, or a run on the treadmill.
  5. Take public transport. Although particulate pollution in tube lines is up to 30 times higher than roadside, Prof Frank Kelly, chair of Committee on the Medical Effects of Air Pollutants (COMEAP), said people should continue to use the tube given the relatively short time spent underground and lack of evidence of harmful effects. Using public transport also reduces fumes expelled by cars, cleaning the air above ground that we breathe for the rest of the day.
  6. Eliminate wood burners and fireplace usage. Wood fires are sold as ‘eco’ or ‘clean’ alternatives to electric heaters or gas fires, but are far from it, and are a big contributor to wintertime pollution across Britain. Reducing wood burning reduces deaths and pollution-related ill-health.
  7. Switch to clean energy sources and aim to conserve energy at home and work. By switching to a renewable energy that is generated by natural sources such as solar, water and wind, you can help to fight harmful levels of air pollution.
  8. Lobby governments. For real change to be seen, governments need to prioritise pollution and other environmental issues (which go hand in hand), and now is the time to pressure them.
  9. Stop driving (especially around urban areas) unless absolutely necessary. Although you may believe driving a car protects you from the worst of the fumes, pollution levels inside cars are usually significantly higher than directly outside the car on the street, due to exhaust fumes being circulated around the enclosed space.

The good news is that we know the impact of pollution and we know what we can do to reduce it. We also know that even small improvements have substantial and immediate benefits for us all. What is needed now is for global governments to step up and reassess funding priorities. Pollution is the biggest environmental health risk in Europe, and it’s time something was done about it.

 

This article was adapted from a piece I wrote for EcoAge. For more of a deep dive into the issue of pollution, head on over. 

Come and find me on YouTube and Instagram for more running content!

London’s best lunchtime fitness classes

Waking up super early in the morning or trekking to the gym after a long day at work isn’t for everyone, which is why we’re all about those lunchtime classes. With classes from 30 to 45 minutes and studios dotted around London, ‘I don’t have time’ is no longer a valid excuse to not fit in a workout. And when the classes leave you feeling positive and motivated for the rest of the day, what’s not to love?

Here are some of the top classes for you to check out in London on your lunch break:

1. Barry’s Bootcamp

Best for: Calorie burn

Studios: West (Bayswater), Central (Euston), East (Liverpool Street), Canary Wharf, SW1 (Victoria), however not all of these locations offer reduced-length lunchtime classes.

Cost: £22 per class, with package deals for multiple class purchases.

Global fitness chain Barry’s Bootcamp is based on the science of high-intensity interval training (HIIT) to burn as many calories as possible and increase fitness. Attendees alternate between resistance training on the floor to intervals on the treadmill. Normal classes are 60 minutes, but at lunchtime (12pm and 1pm), certain locations shorten classes to 50 minutes (including stretching); to compensate for the reduced class length, free protein shakes are offered after the class. It’s a seriously intense session, but perfect for a mid-day pick-me-up if you’re feeling lethargic!

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Barry’s Bootcamp ‘red room’

2. HIIT – Another Space

Best for: Fat burn

Studios: Bank and Covent Garden

Cost: £22 for a one-off class, or monthly passes available.

HIIT at Another Space combines boxing and MMA moves with floor-based resistance training. This high-intensity class is short (35 minutes at lunchtime) and incorporates a variety of exercises to keep your body working. The studios are also beautiful, so perfect to enjoy a shake and shower in post-class.

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HIIT at Another Space, Bank

3. Hot yoga – Another Space

Best for: Flexibility

Studios: Bank and Covent Garden

Cost: £22 for a one-off class, or monthly passes available.

Held in the same studios as HIIT, hot yoga at Another Space is the perfect option if you’re looking for a less intense workout. Don’t be fooled though – expect to work on both your flexibility and strength in this dynamic, heated yoga class. The heat is held at 32 degrees for 45 minutes to gain maximal muscle benefits without the extreme heat of other hot yoga.

4. F45

Best for: HIIT

Studios: All over London! You’d be hard pressed not to find one near your office.

Cost: Cost depends on your membership, which are available as monthly to biannually. The eight-week challenges are priced separately. Intro offers available at most studios.

A concept born in Australia, F45 provides groups classes of functional high-intensity circuit training. F45 has 27 different ‘genres’ of workout, each focussing on a different aspect of fitness, such as HIIT, cardio or resistance training. At the front of each class, screens display each exercise, while multiple instructors roam the class and are on hand to motivate and correct where needed. Most studios also offer an ‘eight-week F45 challenge’, aimed at reducing body fat over the course of eight weeks. This may be too extreme for many (it encourages the cutting of carbohydrates for quick results), but could be the kick needed to get back into shape after some time off.

5. Signature Express – Barrecore

Best for: Barre

Studios: All around London, including Chelsea, Islington, Kensington, Mayfair, Notting Hill and Moorgate.

Cost: Membership starts at £200/month for 9 credits. Introductory offer available.

Barrecore’s Signature Express class promises to strengthen, lengthen and tone muscles in the space of 45 minutes. This class incorporates barre (ballet-like) moves coupled with resistance training.

6. Define Express – Define London

Best for: Low-impact sculpting

Studios: Great Portland Street, Fitzrovia.

Cost: Single credit £28 (excluding £10 off offer for new clients).

If you’re looking for a quick and dynamic workout, the Define Express classes offer all the toning and strengthening of their longer classes in just 30 minutes. Depending on the day, you can expect barre, floor workouts and strength workouts to target specific muscle groups. Lunchtime classes run from 12:30 – 1pm and 1:05pm – 1:35pm.

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Define London

7. Shake & Ride – Boom Cycle

Best for: Mood boost

Studios: Hammersmith, Holborn, Battersea, Monument.

Cost: One ride is £18 with package deals available. A one-month unlimited pass is £135.

There’s nothing quite like spinning to raise the heart rate and get the blood pumping. Boom Cycle is akin to a party on a bike, with loud music, coloured lights and an instructor who practically dances at the front. If you’re into high intensity cardio, Boom Cycle is for you – expect to leave grinning (and sweating) from ear to ear. Lunchtime classes vary in length – they are either 45 minutes or 30 minutes, and the latter includes a free shake after the class!

8. Quick HIIT – Metabolic London

Best for: All-round everything

Studios: Mornington Crescent.

Cost: Monthly membership is £100/month for unlimited classes. Single class is £20.

If you’re truly strapped for time, this 30-minute class could be exactly what you’re looking for. With a mixture of cardio and strength training, this class will leave you burning fat long after leaving the studio, and the endorphins with power you through your afternoon at work. This isn’t for the faint-hearted, but you get out as much as you put in, and at only 30 minutes long, what is there to lose?

A trip to Fes – Riad Fes & Hotel Sahrai

Recently I was lucky enough to be taken on a press trip to Fes, Morocco’s second largest city, to review two sister hotels in the area. Having been to Marrakech twice, I was excited to visit somewhere new in Morocco and with its rich and interesting history, Fes seemed like the perfect choice!

Some background: Fes was founded in the 8th Century and for a while was one of the largest cities in the world. Now, with a population of 1.2 million, Fes is known for its medina, probably the largest pedestrianised site in the world, and its university, the University of Al Quaraouiyine which was founded in 859 and the oldest continuously functioning university in the world.

This trip was gifted but as always all views are my own! We flew directly from Gatwick with Air Arabia. All images by the incredibly talented Tamsin Hurrell. Follow her on Instagram!

 

 

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Riad Fes

We arrived late in the evening to Fes airport, and after a short drive arrived at our first hotel, Riad Fes. Despite being late, after a short walk down a dark alleyway, we found ourselves in the most spectacular courtyard. We later discovered that the Riad had previously been someone’s home, and the original architecture had been painstakingly removed, cleaned and replaced, each tile by hand!

Our room was beautiful and overlooked the pool (a rare feature for hotels within or surrounding the medina). When the hotel had been bought, the surrounding houses were purchased too, making the hotel significantly larger (and maze-like!) than a traditional riad. If you ever visit Riad Fes you will be blown away by the architecture – I know I was!

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Breakfast buffet

After a good night’s sleep and a hearty buffet breakfast, we headed into the medina for a 3h tour of the sights. The first thing I noticed was the number of chickens for sale on every corner – meat eating in Morocco is very much a matter of pointing at the one you want to eat and then taking it home with you. Being vegan this was quite tough to watch, but I also noted that the chickens all seemed in much better shape than any commercially raised chicken I’ve seen in the UK. The reality of eating meat may be tough to witness for some, but the same thing happens here in the UK, only under much more intensive (and often cruel) production methods, out of sight.

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Walking round the medina was incredible – having visited Marrakech’s medina multiple times, I was blown away by the size of Fes. One of our first rules was ‘if you get lost, stay where you are. If you move, you will only get more lost’. Needless to say, I stuck to the group closely! Within the medina are thousands of stalls, run by locals selling all sorts of products, much the same as Marrakech. However, each city has its speciality – a key product to trade between cities (and now around the world). In Fes, it is the tanneries, producing leather that is now exported across the world.

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The tanneries operate in much the same way as they did when they were first built in the early centuries. Stone wells contain liquids designed to strip hides of fur and flesh, before being softened in ammonia (which I am told is bird poo!) and dyed. They’re visually appealing for sure, although perhaps not for everyone.

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You are offered mint to smell as you head up to the tanneries

Hotel Sahrai

Following our tour of the medina, including the oldest continually running university in the world, we headed back to the Riad to be transported to our second hotel, Hotel Sahrai. Both hotels are owned by the same group, but they couldn’t have been more different! Where Riad Fes is traditional and cosy, Hotel Sahrai is expansive and modern. Situated on a hillside outside the medina, the views are also amazing, looking out onto the huge city of Fes.

 

 

We were lucky enough to be able to try their Namaste yoga package, providing yoga sessions morning and evening for hotel guests – the best way to wake up and warm up into the day! I’m not an avid yoga fan but when it’s on the roof terrace of a gorgeous hotel in the early Moroccan sun I can make exceptions!

Here are some pics from around the gorgeous hotel – you can see why I loved it so much 🙂

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The pool overlooks the medina

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Enjoying the second, smaller pool with Tamsin

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Have you ever visited Fes? Comment below or head over to my Instagram!

Train like an athlete

Health and fitness is everywhere – from your food being marketed as ‘high protein’ or a ‘post workout bar’ to your favourite influencer dancing around in an Ivy Park tracksuit. It’s inescapable, and as someone who used to be teased for eating healthily and enjoying the school PE classes, it’s exciting.

However, I find myself questioning more and more how much these people and brands are actually focussed on fitness and health. I 100% believe that brands focussing more on health is generally a good thing, even if that’s just jumping on the bandwagon in an effort to look ‘cool’ or sell more products, but I worry about the amount of people buying into things that will make them LOOK more #fitness without actually providing them the actual fitness to back that up.

I am probably biased – I have been doing ‘fitness’ since I was about 15, always in the form of functional training, whether training for the national schools squash championships, BUCS cross country or my latest boxing match. But seeing people take part in a 12 week plan to ‘grow their booty’ (without any focus on actual fitness/strength) and then give up is frustrating for me. The amount of emphasis placed on looks (often at the expense of performance) leads me to worry about the longevity of the West’s ‘passion’ for fitness. It reminds me of when I was growing up and the Kate Moss ‘heroine chic’ look was in – you didn’t have to take heroine, as long as you looked like you hadn’t eaten in 3 weeks (thinking about it, this was probably for the best, but since fitness is actually very good for you, it would be nice if people were as dedicated to BEING fit as they are to LOOKING fit). 

It’s easy to imagine my view comes from a place of ‘I was here first, everyone else is just pretending’ but that’s genuinely not it. There are a number of reasons for my concern, and all (I believe) are legitimate. 

  1. When you train for aesthetics, the emphasis gets placed on your looks and how much working out can make you look a certain way. For every person who sticks to fitness after discovering the other benefits, there is someone else who quits after they become disillusioned about the lack of a six pack they were promised after 90 days. Fitness isn’t looking a certain way, it’s about a bunch of internal factors that we can’t even see. 
  2. There are a lot of actual, real life athletes on Instagram, whether they’re competing for the country or working overtime to allow them to self-fund their training and competition fees. However, brands are often choosing to work with people who ‘look’ a certain way over those who actually DO a sport. As someone who works in the fitness modelling world, I see this all too often. Of course, aesthetics are important, but I’ve been told I’m ‘too muscly’ for a job that literally requires lifting weights. Who could look more like a person who lifts weights than someone who got the body they have by literally doing just that. It would be nice to see a little more championing of people who actually DO a sport. 
  3. I like to think that we’ve moved past the point of extremes, because health is sort of by definition ‘balanced’. However a number of fitness guides and classes encourage plenty of extreme behaviour to look a certain way. Sure, they work, but are they ‘healthy’? Training like an athlete (i.e. functional training) focusses on performance and all-round fitness. Runners lift weights, rugby players practise sprints and everyone works on mobility and balance. Training purely for aesthetics can lead to serious physical problems further down the line, especially from poor form and over training certain areas. This is something I’m still working on too – it’s the only way to make training sustainable.

Thankfully training purely for aesthetics often becomes the gateway drug for all the other benefits of exercise, and those who start working out to lose weight can discover a plethora of other benefits. Other factors become the driving force behind working out, and at this point a person’s fitness becomes way more balanced (I’m sure a number of you can relate)!

It’s not entirely necessary to want to run a marathon or to achieve a triathlon PB, but training like an athlete can leave you feeling mentally healthier, accomplished and physically sound well into your older age. Rest and recovery is a key part of an athlete’s training plan, and whilst reducing workout intensity might not give you THAT body in 90 days, it sure as hell will keep you motivated enough to continue working out long, long past then. 

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Alcohol and fitness

Alcohol and fitness. How do these words fit together in your mind? Are they compatible? Or does one exclude the other? It’s interesting how often people ask me if I drink – I would have thought that the amount I talk about gin would have answered that question years ago. 😉 I thought I’d make a post about it, since a huge number of my followers are of university/early work age but also interested in health and fitness. Since health can be a total minefield I thought I’d clear a few things up.

Alcohol has calories

Because alcohol is essentially a carbohydrate, it can contain a lot of calories – plenty more than you might expect for a drink. It also interrupts how our bodies deal with other foods, slowing down the absorption of nutrients and reducing the amount of fat our bodies burn for energy. A pint of beer contains around 200 calories, while a glass of wine (175ml) contains around 125 calories. However, if you take these into account when thinking about your daily diet, it is very possible to work around this fact! I enjoy drinking a couple of times a week and do not find that it affects my weight whether I have them or not. I just factor in the calories of alcohol (very roughly) and have fewer snacks that week. Simple!

Alcohol can lead to bad decision making

Drinking can lead to cravings for sugar and carbohydrates. Most of us have felt that post-night-out craving for chips/burger/kebab, and this can have serious consequences on our healthy intentions. When I was at university I used to keep a bowl of porridge or sweet potato fries at home to eat after a big night out. After drinking and dancing for a long period of time, your body craves nutrition, so it is best to feed it something with a little more nutritional value than Bobby’s kebab shop can offer. Pre-plan before a night out to make sure you’re prepared. Another favourite late night snack is toast with olive oil or a large bowl of granola. Find what works for you and stick to it – your body and bank will thank you!

The aftermath

Obviously excessive alcohol can leave us a little worse for wear the morning (and let’s be honest, the entire day/2 days) afterwards. When we are hungover, it is mainly because our bodies are severely dehydrated which actually makes your brain shrink, pulling away from the sides of your brain case. This is because alcohol is a diuretic, making you wee more than you would usually in order to flush out more toxins from your body (yes, alcohol is a poison). Pretty much anyone who drinks has had a hangover, but there are ways to reduce your likelihood of getting one!

  1. Drink a glass of water for every glass of alcohol you consume.
  2. Opt for lighter alcohols – the darker the alcohol (red wine, rum, bourbon), the more congeners they have, exacerbating headaches the next day.
  3. Take electrolyte salts and/or an aspirin (with lots of water) before you sleep. I drink minimum 500ml right before bed if I’ve been drinking.
  4. Avoid caffeine on your night our and in the morning. You may feel like you need it but your body won’t thank you. Caffeine is also a diuretic and will make you even more dehydrated! Just give yourself water and time to recover.
  5. Take ibuprofen and eat anti-inflammatory foods in the morning. Alcohol triggers inflammation in the body which can make hangovers feel worst, so getting swelling down is key.

When hungover we can be tempted to eat alllll the foods in my opinion it’s OK to have that greasy fry up you are craving if you’re hungover, especially if you’ve factored it in to your weekly diet. However, after a night out our bodies are craving health, so opting for something more nutritious might actually make you feel better (and has less of an impact on your fitness goals).

My favourite drinks:

I am a sucker for a gin and tonic! Slimline or full fat, depending on how many I’m having. Gin will always be my go to spirit, but some people cannot handle it at all. Find what works for you and don’t overindulge (or it might not work so well next time).

For a dinner party I like white wine. Red wine is said to have some health benefits but the sulphites don’t agree with me hugely, so it’s not my go to. However a glass here and here is absolutely fine for me. Of course I also love a good champagne, but the sugar and bubbles make me hyperactive and drunker faster, and also leave me with a worse hangover if I have to many.

If I’m planning on having more than a few drinks, I might opt for something fairly plain, like a vodka lime soda. Tastes delicious and fresh without having the added sugar and impurities of other drinks.

On special occasions (picnics in the park) I’ll drink Crabbies, an alcoholic ginger beer. It’s spectacularly bad for you but to be honest, life is for enjoying, and Crabbies makes me happy because it reminds me of summer.

Summary

I think it’s important to know how alcohol affects your body and your mind – both biologically and for you, personally. Everyone reacts differently, and some people decide that drinking is incompatible with their fitness goals. In my opinion, as with pretty much everything for me, I think it’s all about moderation. Live life, enjoy yourself and know your limits.

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Eight tips to supercharge your workout

It can sometimes be easy to fall into a routine of heading to the gym a few times a week and pottering around, without really getting much out of it. Implementing a few of these simple steps can really help increase the amount you get out of your workout, helping you to start seeing progress and enjoy your workouts again!

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Hydrate, hydrate, hydrate!

  1. Get a good playlist

Music has been shown both to improve performance and enjoyment during sport, both of which are important if you’re looking for consistency in progress! You’ll be surprised what you can achieve when you stick on a good playlist – anecdotally I have achieved many of my best runs when listening to a playlist where the music matches the cadence of my stride. Spotify has a cool smart playlist that allows you to put in your tempo (of cycyling or running) and plays you music that matches that beat. If you’re looking for an extra boost, this could be worth a shot!

 

2. Sleep properly

We all know deep down how important sleep is for pretty much everything in everyday life, and yet it’s often the first thing to go when we are busy or stressed. Being well rested improves reaction times, reduces injury rates and fatigue, increases power and reduces mental errors – vital especially if you play a sport. Getting a good night’s rest can also increase your motivation to workout, which is something we all struggle with from time to time!

 

3. Mix up your sessions

Boredom can totally annihilate even the best intentions. If the gym (or wherever you workout) doesn’t inspire you, then why would you put yourself through it? I try to mix up my workouts daily, so I never get bored, and also work different parts of the body. I do cardio and HIIT for my heart, weights for strength and bone density and everything else just for fun. Mix it up!

 

4. Eat 2h before

You don’t want to head to the gym on a full stomach. When your body is still digesting food, it uses blood that could otherwise be used to carry oxygen to your muscles. Equally though, if you don’t eat and start a workout hungry this can leave you feeling lethargic and weaker than usual. Whilst this can be used as a training technique, it’s not recommended if you’re looking to get the most out of your workout! Check out what to eat pre and post workout.

 

5. Warm up properly

This one is SO easy to overlook. When we’re a little short on time, the warm-up can seem like an unnecessary waste. However, if you’re looking to get personal bests (whether that’s in cardio or weights) and hoping to not get injured, then warming up is essential. It prepares the muscles and joints for work, meaning that whatever you’re workout, you’re likely to do it better. Try warming up with dynamic movements and cooling down with static stretches, rather than the other way around.

 

6. Have a plan

There’s nothing worse than going into the gym and having no idea what to do, whether that’s because you’re new to it or because you haven’t organised your workout days. I have fallen into the trap of telling myself that I’m just going to ‘workout’ but not saying how, and then half-heartedly doing a million things until the 45 minute workout is over. Now I try to write down what I’m going to do in the gym, or set up a circuit so I don’t have to think about what I’m doing next. This also makes your workouts much more efficient, meaning you can go in, smash a workout and get out in record time!

 

7. Hydrate

“Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. If you’re not hydrated, your body can’t perform at its highest level. You may feel tired, have muscle cramps, dizziness, or other serious symptoms.” – from Family Doctor. Water is needed for your body to produce energy, and if you’re dehydrated it literally can’t produce as much. To keep hydrated try to always have a reusable water bottle on you, and take sips throughout the day. When you exercise you lose water in the form of sweat and simply through breathing, so make sure to continually sip on water during and after your sessions. If you feel tired, you may just be dehydrated!

 

8. Dress appropriately

Have you ever seen someone attempting a run in totally inappropriate footwear or an un-supportive bra and think to yourself ‘WHY’. Turning up to the gym wearing non sports clothing is shooting yourself in the foot if you’re looking for progress. Girls, please invest in a well-fitted sports bra. Once the ligaments keeping your boobs perky are damaged (your Cooper’s ligaments), they’re damaged for life, and you’ll have saggy boobs by the time you’re 30. This is important even for small breasted women, so don’t think you’re exempt! Also if you’ve ever tried running properly without a good bra, you’ll know how uncomfortable this is – just spend the money on a good bra and be done with it. Having leggings/trackies that don’t fall down is also important, and a pet peeve of mine is having men unable to complete a set without having to pull up their trousers. The idea is to not be distracted from your workout at the gym, and having decent clothes is step one in achieving this.

For more tips head to my instagram and twitter!

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Setting up a good playlist can do wonders for your workout

How to avoid a plateau

Are you going to the gym a lot, eating a healthy diet and still find yourself unable to tone up? Maybe you made a bunch of progress early on, but now it’s just not happening. This is called plateauing, when you’re putting in the same amount of effort before but just not making the progress. It can be caused by a number of factors, individually or combined, and is often the cause of people losing motivation in the gym.

Here are a few of the ways you can avoid for plateauing, or kick-start progress again. Of course, everyone is different, so it’s worth taking a long, hard look at your training plan to see why your progress isn’t what you hoped.

 

Progressive overload

Progressive overload is the technique of making your workouts harder each session. If you’re lifting weights this means instead of doing 12 reps of 50kg squats every week, you increase the weight you’re squatting by a small amount every session. Obviously this can’t continue forever, but it ensures your body doesn’t get used to the same session without growth. Workouts have to be challenging to encourage growth, and once your body adapts, they are no longer encouraging the progress you’re looking for. If you’re a runner doing intervals (just as another example), reduce rest time between intervals, or increase the speed at which you aim to do each interval. The best way to ensure constant overload is to track your workouts closely – if you’re serious about progress, record your lifts/time each session and aim to improve on this. The number of girls with notepads in the gym recording their sessions now a) makes me very happy and b) shows me that they are taking their fitness and progress very seriously.

 

Variety

For similar reasons as above, if you’re doing the same workouts day in day out, your body is going to get used to it and stop developing. After a while doing the same thing will do nothing to change your physique, and can cause burnout. Why not try cross training – incorporating other workouts into your routine – to kick-start progress again? If you’re into lifting weights, try some form of cardio (trust me, you just need to find the right one!), or join classes at your gym for new exercises. If you lift light, lift heavy (with fewer reps). If you lift heavy, try lifting lighter but more reps. Hell, try reformer pilates – if you’re used to being strong, this will definitely give you something to work on! The idea is just to mix it up. It’ll likely restart progress, stop you getting bored and reduce the chance of injury too! It’s a win win (win). Read why cross training is so important here.

 

Rest

Have you been steadily increasing the number of hours you exercise for per week in an attempt to continue your progress? When progress slows it can be tempting to eat into your rest days, chasing progress. However, this can actually harm your progress. Not giving your body enough time to rest can prevent muscle fibres from rebuilding after sessions, and cuase the sort of fatigue that’ll mean you can’t workout as hard as you could before. So instead of working out 4h a week really hard, you end up doing 7h of half-arsed work, exhausting yourself in the process. In this way, rest can improve your progress if you’re trying to kill it in the gym day in day out. In addition, the stress of working out everyday when you’re not ready for it can increase levels of the hormone cortisol (the stress hormone), causing water retention, cravings and a widening waistline. The number of rest days you should take totally depends on your body, your training style, your goals and other factors in your life (sleep/work!), but take a read of my post on rest days to try to figure it out.

 

Fuel

If you’re trying to make quick changes to your body it can be really (really) tempting to reduce your calories as low as possible. However, the lower your calories, the lower your calorie burn. This is not to say that we should all be stuffing our faces, but for some reason people often equate health to eating as few calories a day as possible, and really that can be very counterproductive. I started my fitness journey on a very unhealthy diet of between 800 and 1200 calories a day, thinking that everything I ate had to be burned off. Sure, I was fit, but my body wasn’t nearly as toned or strong as it is now. The lack of food also caused me to crash half way through workouts, meaning that I was working far less than I could have been, and burning fewer calories in the mean time. My fitness and physique didn’t progress until I doubled my calories – I now eat between 2200 and 3000 calories a day, approximately, which fuels even the heaviest of my sessions, and provides my muscles with plenty of building blocks for growth after I workout. If you’re into calorie counting, that’s fine, but if you can eat intuitively to give your body everything it needs, even better. If you listen to your body you’ll be able to tell if you’re eating enough. The chances are, a lot of you probably aren’t!

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One thing to make sure is that your goals are realistic – when you first get into exercise you tend to make much more progress than later on, especially if you were overweight or unfit to begin with. This progress can’t continue forever, and sometimes plateauing is a sign of your body getting to its ‘happy place’ in regards to muscle mass and fitness levels. Don’t be disheartened when your progress slows. If you’ve followed all the steps above, there’s a chance your body is content with where it is, and there’s not much you can do to change that (healthily). Have you experienced plateaus in training? How did you resolve it? Comment on my Instagram and have a look round here for more health and fitness tips.

This post was originally written for Xen-do martial arts