The current state of fitness journalism is a topic I’ve wanted to raise for a while, but it’s one I’m not sure how to tackle as I try to stay grounded in the positive and coming down too hard could sound a bit like a rant. Thanks to a turning of the tide with some positive recent examples to celebrate, I feel like I now have the opportunity to highlight the good with the bad. And with any luck, I can turn my mixed feelings about wellness in the media into a helpful guide you can use to navigate the headlines and pick out the morsels of wisdom from the papers and magazines that can serve you and your health well.

On that note, let’s start with the good…

Last week The Times released a supplement series called Beat Ageing. Inside was a holistic and important series of articles directing people of every decade to the exercises, foods and activities that can help them stay ahead of the curve (the implied curve being, well, a rather long ways downhill, if you know what I mean). For the most part, this was science-backed advice and highlighted some facts that should definitely be in the public conscience. For example, the fact that rising stress levels in the middle aged is attributing to widening waistlines just as much as inactivity. Turns out the British motto ‘Keep Calm & Carry On’ has more merit than we thought.

The Times suggests HIIT workouts as the best activity to transform cellular activity as we age, ie, kick those fat cells at the source. While HIIT is certainly effective, the journalists did neglect to caveat that HIIT is not appropriate for everybody. If you’re a total newcomer to exercise or are already overweight, a more gentle introduction to training is necessary to strengthen the heart and safeguard the body ahead of more strenuous activities. I mean, we just talked about the dangers of stress, right? Ask someone who rarely gets up from a chair to drop and bash out 20 burpees; do you think they’re going to feel calm about it?

Another positive. The same series dedicated several pages to special considerations around hormonal changes in women and the implications on exercise and nutrition requirements. As someone who believes strongly in the benefits of introducing women to strength training, it was refreshing to read The Times’ advice that women commit to at least twice weekly weightlifting in order to strengthen bones and prevent the common occurrence of osteoporosis in over 40s. In fact, this was a particular relief after reading a Daily Mail piece that warns against the ‘chunkier muscles’ weight lifting can cause. Surely society has moved beyond this myth, which is simply misguided scaremongering that doesn’t take into account the style, format and expertise with which you approach the squat rack.

Enough back patting? Let’s have it out with the bad…

While The Times is my go-to for daily news and updates, they don’t always get it right. Naturally I’m using them for the majority of the examples in this post because I hold them in high regard as a trusted standard setter within the national media. Still, this feature on the rising desire for an ‘ab crack’ nearly made me spew my porridge.

It criticised everyone from the super skinny Instagram star to the professional bodybuilder, with a not-so-subtle scorn for anyone inspired by aesthetics at either end of the spectrum. Now here comes the irony… after challenging these aesthetic notions, they then enlist Matt Roberts to explain precisely how to get an ab crack, complete with a detailed workout and nutrition plan. So haven’t you condoned the vanity athletics on which you just shone a rather harsh spotlight?

[Sideline rant (can’t stop me now!). While Matt Roberts is indeed a very qualified and knowledgeable trainer, it would be nice to see more expert voices and alternative perspectives within the pages of leading press. After all, exercise is not a doctrine, and without a variety of views you risk overlooking several parts of the picture. Something Men’s Health & Women’s Health magazines do well is hear out new voices on the fitness scene and keep their contacts book well up to date.]

Similarly, this piece on the rising numbers of women lifting weights takes a rather wishy washy stance.

First they celebrate the many benefits of strength training and the positive effect on physical health and body confidence, then they slip in a few firm jabs at those who take it to the extreme and enter bodybuilding competitions. To celebrate weight lifting, then throw in loads of pictures of spray tanned, supplement-pumped bikini models, is not exactly showcasing the vast majority of women who incorporate strength training into their balanced fitness regimes. Those women, naturally, look a lot more like you and me.

Rewind to late 2016 and the moment that this very rant began to brew. The Times did it again, coaching readers to lose a dress size by Christmas. Are we still measuring health by the label we wear?

Thankfully the advice is quite sensible and achievable – no radical unsustainable diets or unrealistic exercise expectations, but ultimately no number-based goal is going to inspire people to adopt a long-term healthy lifestyle or even feel good about themselves when they do hit their short-term targets (the nature of numbers is that the press, the brands and the influencers keep changing the marker). What happens when you get to that dress size? To continue dropping would be dangerous, but you get comfortable so you slip into old habits. Make your goals performance driven and there is always somewhere better, further, stronger to take your body (and, more importantly, your mind).

How to be a vigilant reader

Now clearly there are plenty of other titles out there that publish boundary-pushing content. I’ve stuck with The Times to showcase some of the inconsistencies we’re seeing within the same set of pages over the space of just a few months. Mind you, I am still an avid Times subscriber, and a voracious reader of many other titles I respect including Women’s Health magazine, ELLE magazine, RED Online, and other supplements such as Daily Mail’s You magazine. So far be it for me to say read with scepticism. But there are a few tricks you can adopt to put the latest news in context and take care when adopting the advice you read in broadsheets, tabloids or glossies.

• Suggestion not prescription: Do not take advice directed at the masses as gospel for your own personal lifestyle. Always check in with an expert, or at least a trusted friend, before diving into an extreme lifestyle change just because you read good things in the press.

• Beware of headline grabbing: As a former full-time journalist myself, I know how much pressure journalists face to write a compelling headline, and how easy it is to twist studies and quotes to retrofit a story that will please the editor. If a headline sounds particularly sexy or controversial, be extra attentive to the quality of the facts and sources used to make that headline possible. That study that says eating 3 purple sweet potatoes a day will make you lose a stone? It may simply give you severe diarrhea for a week.

• Treat case studies with caution: Case studies can be inspiring. They can be heartwarming. They can also be downright misleading. You are not that person in the press. Your circumstances are not theirs. And their prescription may not be yours. So someone ran 4 marathons in a year and fell in love with their body. You hate running, but that smiling person staring back to you did it and loved it so you should probably try it too, right? No. No. No. What you like and what your body likes will probably be very different, so please bear that in mind. Besides, it’s far more interesting to write your own case study with something that actually does make you feel awesome.

• Keep the most compelling stories: Hold onto the pages that really resonate with you, or perhaps the ones that do the opposite and make you question what you read. Keep hold of those stories for 6-12 months. Then take a flick through all the articles you’ve saved and notice how much a publication’s stance may vary on a particular line of thinking. Notice how quickly the trends change and how they go in and out of vogue. Then remember that the one constant thing you can absolutely count on is you. Your training. Your commitment. Your consistency.

Press, trends, other people’s views and case studies aside, you are a constant, and a pretty damn wonderful one at that. So do what you makes you feel strong and let your voice reign true above the voices of the publications you read or the programmes you listen to/watch. Do it consistently. Do it with love. If the things you read or see inspire you to fall deeper in love with you or to discover classes and fitness plans that do, wonderful. If you try boxing and hate it, don’t feel guilty that you’re not loving the movement of the moment. If you just want to lift your weights, practice your yoga, twirl a hula hoop, dance around like a maniac, hit the trails, juggle bananas, etc, etc, then do that. No doubt banana juggling is next in line for the spotlight anyway.

No offence is intended in writing this piece. I have so much respect for the freelance and staff journalists at all the titles mentioned and hope only for this post to help my clients and readers trust in their own voices to make smart and informed training decisions. If you have any personal experience with media influence, positive or negative, that you’d like to share with me, I always welcome conversation and debate around topical wellness. Thanks for reading. xx 

Earlier this month, there was a UK wide campaign called National Work Life Week, which promoted a healthy work life balance and encouraged companies and individuals to fit exercise around their working days. Ah, that sacred work life balance – a never-perfect pursuit to juggle work, family, friends, hobbies and personal wellbeing.

This time last year, I was travelling around Australia and loved how the country had totally nailed work life balance. Get yourself to a park at 6pm in Sydney and just watch as the floods of commuters join together, backpacks in tow, to run, bootcamp and socialise their way into the evening. The transition between work and play literally ran like clockwork. Australia is almost synonymous with health and happiness, and I believe a big part of that comes down to their ability to draw a line in the sand and maintain those boundaries between office hours and all the other hours (there are rather a lot of them when you’re not glued to a screen day and night).

Here in the UK, I think we have a way to go. There is still so much that companies can do to improve work life balance and support a team culture where staying late is the exception, not the norm. But there is also a lot that YOU can do to take control of your work life balance and make more time for the things you love (and, in doing so, reignite your love for your work). By making time for exercise, in particular, you’ll be more productive at work and have more energy and enthusiasm during the time you spend with your family and friends – win, win! The stronger, fitter, leaner body is a happy side effect, of course.

I’m still learning how to strike the perfect balance, but to build on the momentum created by National Work Life Week I thought I’d share a few of the things I’ve learned through my own pursuit of balance and through working with clients with demanding lifestyles.

Exercise first thing in the morning

I have a lot of clients who run their own business or have family life to maintain alongside their work life, and I always advise that they get their training in first thing in the morning. If you have kids, you can take turns with your partner to put breakfast on the table and do the school drop while the other enjoys their morning workout. You will never regret getting up a half hour or hour earlier to train – it will energise you and make you feel so accomplished for the rest of the day. You’ll also sleep much better at night as your body will naturally want to promote recovery, so although the first mornings may be tough they will get easier and more enjoyable every time!

Make your meetings more active

For meetings, brainstorms and team building days, factor movement into your commitments. Take your brainstorm away from your desk and go for a walk with a colleague – the fresh air and endorphins will stimulate more ideas and you’ll return feeling far more invigorated. Once or twice a week, make an agreement with your friends or colleagues to get active during your lunch break. Nip out for a quick 5K, head to a local gym, take a class or elect your most fitness mad colleague to run a bootcamp for the office. Your team will feel more united – and you’ll have done a load of good for your body and posture by getting off your backside for an hour.

Even short workouts make a difference

Stop thinking you need an hour or more to make a session count. A tough fast-moving 15 minute circuit is enough to get your heart rate up, boost circulation and stimulate your metabolism. On particularly busy days, I often break my workout into four 15-minute bursts around clients and deadlines. It actually motivates me to work harder and more efficiently when I’m ‘on’, and I enjoy those brief ‘off’ periods so much more! Try a full-body circuit with 10 exercises (like the following) and do 10-15 reps of each consecutive move. Repeat at your next opportunity.

1. Inchworms
2. Press ups
3. Rolling forearm plank to side plank
4. Bicycle crunches
5. Glute bridge
6. Squat jumps
7. Alternating side lunges
8. Jump lunges
9. Plank shoulder taps
10. Tricep press ups

Everyone’s ideal work life balance looks different, but careful planning and an unshakeable commitment to your own wellbeing is certainly important for everyone looking to live a healthier lifestyle. When you are happy and healthy, your colleagues, family members and friends will notice and share in your amazing sense of wellness. Choosing an active, balanced lifestyle is not selfish – it’s just plain smart. As more of us choose to prioritise wellbeing and happiness, we open the doors for others to follow suit. Which is just the kind of momentum we need to create a healthy, happy nation. Then maybe those are two words we’ll soon find to be synonymous with Great Britain.

If you want help fitting exercise into your lifestyle, personal training sessions to fix dedicated workout time into your diary or a workout programme to motivate you towards a set of realistic and achievable goals, I’m here to help. Corporate and small group personal training also available. Get in touch with me by email on brit@fitbritcollective.com. Every transformation starts with a decision to act and a commitment to small, consistent changes. 

As a group exercise instructor, I have a few go-to words that I love to use to motivate clients when the going gets tough. The final 10 seconds of a 1 minute plank. 20 seconds of maximum power squat jumps. The final few reps of a heavily weighted kettlebell clean and press. All of these instances have one thing in common – they’re the part of your workout that change you. They’ll make you stronger, fitter and more resilient to every challenge (physical or otherwise) that comes your way. And yep, mental strength makes up at least 50% of the battle. So the next time you need to win a battle of mind over body, here are 26 words to get you through those final reps or seconds. One for every letter in the alphabet…

A – Accelerate: Because hauling ass means endorphins, and endorphins make you feel badass!

B – Build: Remember that fitness is a case of building yourself up block by block. Results will come with time and dedication, so know that every step is one closer to the end goal.

C – Calm: Train to stimulate the body, but also to still and calm the mind. Clear your mind of distractions so you can focus fully on your workout.

D – Discipline: Have discipline even on the days you don’t want to train. The first 5 minutes will be the hardest – the rest will be the best part of your day.

E – Effort: It’s the EFFort that makes it EFFective. Love the effort!

F – Fail: In fitness, there’s no such thing as failure. If you can’t complete that last rep, you’ve succeeded in working to your maximum. The next time, that maximum will be a little bit bigger, better or longer.

G – Gratitude: Work out because you love your body and you are grateful for what it can do. Show your gratitude by rising to your full potential.

H – Heal: Rest when your body needs to heal. A quality rest day means a smarter and more effective workout tomorrow.

I – Intention: Set an intention before every workout, and come back to that intention every time your mind wanders or your body falters.

J – Jump: Jump more. It’s playful. And sometimes life is too damn serious. Plus, jumping is a serious fat-burner.

K – Kale: Because kale is delicious, ridiculously nutrient-dense and so versatile. Eat it. Drink it. Be amazing.

L – Let go: Just let go. Of the judgement. The expectation. The doubt. Let it go and embrace positivity, certainty and good faith in its place.

M – Move: Think outside of your training session. The more you move throughout the day, the healthier your mind and body.

N – No limits: Don’t live by limitations. The possibilities are as endless as you believe them to be.

O – Overload: Keep progressing by increasing resistance and intensity as you improve. You’ll surpass every plateau in your wake.

P – Potential: Set no perimeter around your workout except for your potential. And know that your potential is even bigger than you can imagine.

Q – Queen: Yep, that’s you! Be the sovereign of your mind, body and soul.

R – Resistance: Adding resistance – weights, bands, bodyweight – is as good for your bone health as it is for your muscular strength. By working with resistance, you’ll gradually increase your bone density, so you really will be strong to the bone.

S – Sweat: Be liberal and let your pores pour out! Sweating is sexy. It’s detoxifying, invigorating and good for the skin. There’s nothing more satisfying than finishing a workout and peeling off the damp evidence of your hard-earned sweat! Bask in it – then go take a hot shower!

T – Test: Test yourself. Set regular challenges to track and celebrate your progress. 3 pull-ups when you couldn’t do 1 a month ago? Yep, that’s worth a pat on the back.

U – Up: Keep looking up. You will get fitter and stronger. Don’t stop there. Get even fitter and stronger. The upwards trajectory is incredibly addictive, so continue to crave and pursue your personal improvement.

V – Visualise: Visualise the goal, during both individual reps and the grand scheme of every workout. Thinking about the muscle you’re meant to be working will boost recruitment so you get more from the move. And thinking about your reasons for training will boost the results and feel-good factor of every workout. Dig deep into the mind’s eye and turn what you see into reality.

W – Win: Celebrate every win. Even the little ones. Success should go hand in hand with joy and reward.

X – Express yourself: Whether it’s via a fitness diary, social media, go-to gym outfit or your display at the barre, let the way you move be a way to share your eccentricity with the world. After all, your workout is yours to own.

Y – Yes: Say yes. Especially when it scares you.

Z – Zip in: Zip in your core – in everything you do. You’ll get more from every exercise and you’ll stand as tall as you deserve to every single day.

Want even more motivation with every workout? For PT enquiries, email brit@fitbritcollective.com. Or join me for a TRX class at Heartcore – which combines almost every single one of these words to train by (sweat, resistance, discipline, winning, potential, and so much more). Plus, don’t forget about the 4FitnesSake Winter Retreat that I’m co-running in early March – it will be a long weekend full of discipline, gratitude and healing. Just 3 spots left, so book quick!

Blur’s famous summertime anthem talks about those joggers who go “round and round and round”, but exercising outdoors doesn’t have to centre around the same old running trail. (Don’t know what I’m talking about? Hit the sound on my videos below!) When the weather is glorious, there’s nothing I hate more than staying indoors – whether I’m stuck at my desk or constrained to the gym. But my boredom threshold is also quite low and you won’t find me pounding pavement for mile after mile.

Time for the good news. There’s no reason to look longingly out the window when you can get a well-rounded workout that’s every bit as interesting and effective as a gym session. How? With two pieces of portable equipment that weigh less than your water bottle and fit into a small rucksack. No, I’m talking about a TRX, which can put you out by £150 or more… The following workout uses nothing more than a skipping rope and resistance band – I picked my rope up from Sweaty Betty for £12 and got my resistance band free at a ZICO coconut water event (but these £10 Sweaty Betty ones also deliver excellent bang for your buck).

Your instructions are simple.

1. Find a park bench.
2. Unpack your resistance band and skipping rope.
3. Perform the following circuits.
4. Be prepared to sweat. 

Warm up

Jog to your nearest park. If you’re lucky enough to live with green space on your doorstep, run a couple laps until you’re just slightly breathless. You may even want to take your skipping rope for a spin around the park with you – just watch out for passersby and pooches.

Circuit 1

Bench single leg step up with reverse lunge

12 reps each leg

Plant your right foot firmly on the seat of a park bench and explosively channel your weight through that foot to bring your opposite knee in towards your chest. Keep your chest pointing forwards and your core strong to help stabilise through the spine. Now step down and take the right foot behind you into a deep lunge.

Single leg bench squat

12 reps each leg

If you found that easy, just wait until the burn kicks in on this one. Take a seat (for now) and keep your right foot on the ground while you hover the left foot out in front. Squeeze your hamstrings and glutes to come to a single-leg stand while your left leg hovers in the air – the higher you lift it, the greater the challenge for your hip flexors. Come back down, slow and steady!

Fast skipping

60secs

Pretty self-explanatory, this one! If you don’t want to keep checking your watch, you can expect to get about 120 fast skips in 60 seconds. If that’s not true, it’s time to turn up the tempo! Too easy? Try getting 2 full rotations of the rope with every jump or hopping from side to side to work a little bit harder.

Rest up to 60 seconds then repeat the circuit two times.

Circuit 2

Static squat with resistance band bicep curl

60sec

While trees are a great source of shade on a hot sunny day, they can also help to turn up the heat on your squats. Find a good sturdy trunk and rest your back flat against it, your knees bent to 90 degrees so your thighs run parallel with the ground. Now place your feet hip-width over a resistance band and keep your elbows glued to your sides as you curl your hands towards your shoulders. You’ll feel mercury rising in both your legs and your biceps!

Resistance band pulls

12 reps

Hold the resistance band straight out in front of you with your hands in line with your shoulders. Now pull the band down and out until it brushes your hips and you feel a deep squeeze in your upper back muscles. This one is amazing for correcting kyphotic posture – those rounded shoulders often associated with desk jobs!

Single arm overhead tricep extension

12 reps

Step on one end of the resistance band and take the other end in your right hand so your elbow points to the sky and there’s at least some tension in the band when your arm is bent. Now extend that band straight overhead, keeping the elbow as stable as possible. Perform all your reps on one side before switching to the left.

Plank with resistance band row

10 reps

This one hurts – in a full-body, core-sculpting kind of way (that’s a good thing). Tie the resistance band in a big loop around the base of the bench. Now get into a plank position on the ground and move far enough away from the band that you have to extend one arm to reach it. Keeping your hips stable and level with the ground, slowly row the band into your body until your elbow grazes the midsection. Do this 10 times, then grab the band in your opposite hand and perform another 10 reps. If you feel your lower back start to dip, come onto your knees and tuck your hips to maintain a straight line from your pelvis to your head.

Resistance band Russian twists

12-15 reps

Turn over onto your backside and sit far enough back that you have to create tension in the resistance band in order to hold it. Now find a 45 degree seated position and slowly twist your right elbow to the ground as you exhale all the air out of your right side. You should feel the contraction in your obliques. Alternate sides and try to resist relaxing your core between reps.

Rest up to 60 seconds then repeat the circuit two times.

Cardio Blast

These moves need no introduction but they’re here because they work and they are the perfect way to finish with a strong cardio burst after some full-body conditioning. You’ll get your heart rate soaring one last time and fire up your metabolism for a good 24 hours after you pack up and jog home in the direction of a hot shower. You’ve earned it…

Skip

60 sec

Squat jump (check your form here)  

30 sec

High knees

30 sec

Rest up to 60 seconds then repeat the circuit two times.

How do you like to exercise outdoors? Let me know how I can help to inspire your summer workouts, and check in with me on Instagram for regular insights into how I get my RDA of vitamin D and exercise all in one!

Are your photos among the 72, 539 Instagram posts (at the time of writing) published using #ThisGirlCan? I know I have a few in the mix. And after attending a recent conference hosted by FCB Inferno – the creative agency behind the campaign – and the CEO of Sport England Jennie Price, I now have even deeper respect for the ubiquitous adverts.

You see, Sport England had a lot depending on this ad campaign – £10 million to be precise. And they were determined to see a significant improvement to the eye-opening 1.75 million wide gender gap that exists between the number of men and women who enjoy frequent sport or exercise.

As a regular at several of London’s newest and more established boutique fitness studios, and a sweat devotee at my local Virgin Active, at first I was shocked to hear that was the case. But then I remembered the hushed voices of many girlfriends who have asked, baffled, “how do you deal with all the guys in the weights room?”.

You may remember my Fit Friend Basma. She was weary of the weights room for this reason, too. The testosterone-filled space can feel a little intimidating to an outnumbered woman, but the balance will only shift when we fill that space with more capable and confident females. I knew Basma had made serious progress in both fitness and confidence when she told me she no longer thinks twice before going to the weights room and loading up a barbell. That mindset shift is exactly what This Girl Can has helped to achieve on a must greater scale.

So what one thing united girls from around the globe? 

When Sport England briefed FCB Inferno, they gave them over 600 pages of market research and surveys and instructed them to find the single most powerful explanation preventing women from taking up exercise. FCB Inferno’s answer is at the heart of the resulting This Girl Can campaign:

Fear of Judgement 

Fear of judgement is a universal barrier that takes the form of many different questions. How am I going to look? What if I can’t do it? Will people think I’m less dedicated to my career/family/friends if I spend more evenings doing exercise? All of those questions are extrinsic to the individual. So the challenge was set – Sport England had to find a way to internalise the dialogue about fitness. It had to be challenging. It had to be disruptive. It had to be empowering.

… And as the ad clocked up 3 million YouTube views, became the #2 trend on Twitter and secured 10 days of national media coverage, it was clear that This Girl Can was also extremely RELEVANT. People from all backgrounds and from all over the world were connecting in an unprecedented way with this campaign and its message. They understood it, and felt it understood them.

Although fitness for me is an area I do feel confident and empowered, I remember a time in school basketball try-outs when I shrivelled because a coach called me ‘shrimp’, thinking I was too short to get any kind of ball into any kind of net. Just last weekend I threw my husband into a fit of mild rage on the Brighton Pier as I smashed his score on the LA Lakers arcade game – apologies to the hubby for sharing ;-). I’m still not particularly tall, but I haven’t let that coach’s words convince me I can’t do something. Even if he did make me feel small (inside and out) at the time.

And now as I begin to enter another stage of my career (I sit my final Personal Training exams in just over a week, wish me luck!), I too face inklings of self-doubt every day. Am I too old to start out as a PT? Is my personality ‘big’ enough to join one of the amazing teams at London’s top fitness studios? Can I really set an example that others will aspire to?

And it’s OK to have similar self-doubts, whether it’s just before you enter the meeting room or the weights room. What matters is that you squash them well before they enter the sphere of self-judgement. Acknowledge them, then squash their very essence. Then hold onto that feeling when you come out the other side feeling braver and stronger. And remember – THIS GIRL CAN.

Having just returned from 10 blissful days’ holiday in Sri Lanka, I’m feeling pretty good about my work life balance. But rewind three weeks and I was experiencing heart palpitations at my desk, a result of anxiety over meeting deadlines and personal pressure to be ‘successful’ in my career. Although I manage to fit at least four workouts and one yoga class into every week and allocate time every day for meditation and reflection, I have a bad habit of letting stress get the best of me. However, I’m increasingly learning that channeling all that ambition and passion takes focus and is unsustainable without designated time to ‘switch off’ and enjoy other outlets for energy, creativity and expression.

Rosie Paterson, founder of livingrosy.com, has started her wellness coaching business for precisely this reason. She is dedicating her career to helping other people find the success they want in their careers while achieving the balance they need to embrace friends, family and other personal interests. Read on for Rosie’s simple everyday tips to get a healthier work life balance, and take one step closer to a life as enjoyable as it is successful.

Having chosen a fast-paced banking role, you must be drawn to a challenge. When did the balance shift to make you realise that long working hours simply aren’t healthy? 

That was pretty evident to me very early on! I need quite a bit of sleep (my ideal is  about 8.5 hours per night) and I was getting about 6 at best. I was exhausted, felt nauseous in the morning and had a constant brain fog that impeded my ability to work properly.

Since I didn’t refresh during my sleep time, I ate for energy – chocolate, pasta, anything I could grab quickly. I put on 10kg in less than 2 years (about 20% of my body weight now).

What kind of impact did your frenetic lifestyle have on your activity levels and nutrition?

My body would just run on adrenaline and caffeine. It works day to day, but the long term effects are horrendous – you’re basically keeping your body under permanent stress 24/7.

I ended up burning out and developing coeliac disease from the stress. Coeliac is an auto-immune disorder where your body attacks the small intestine whenever traces of the protein gluten are ingested. Something messes up in your body to make it think that gluten is dangerous but it ends up attacking itself. It prevents you from digesting any nourishment from food, leading to serious long-term diseases like osteoporosis, low birth weight in babies and even cancer. It also makes you more likely to develop other auto-immune diseases like MS and rheumatoid arthritis.

Through Living Rosy, you talk about helping clients achieve balance. What does a balanced life look like to you? 

A balanced life is different to everyone. Some people enjoy working a little more, some would feel it detracted from their personal life if they continuously clocked up overtime. I help my clients find their own balance and break down any mental barriers they’ve created that stops them from achieving this.

For me, I love to cook and detest eating take out even for lunch. My dream when I was working was to cook lunch every day (forget the fact I could barely find the time to cook dinner). Working from home became a non-negotiable for me. I wanted total freedom in my schedule so I could get outside in the middle of the day every day, and work from anywhere. I also refuse to work ‘overtime’, i.e. evenings and weekends, as I have other interests and family/friends that I prioritise at those times.

I created all that by working for myself, but that’s because I had pretty strong demands! If you love your job, there are plenty of ways to create balance without giving it up. I developed my 15 minute morning routine while working my second stint in banking, after my burnout. It’s a super easy 5 step routine that sets you up for the day. I share that now with everyone – it really helps!

Is there one piece of advice that generally applies to someone who’s overworked? 

Remember you always have choice. Rather than falling into victim mode with a “why” question, alway rephrase that into a constructive “how” question: “Why do I have so much to do?” becomes “How can I do what I need to do?”.

This way, your brain starts solving the ‘problem’. You’ll be amazed at what creative answers pop up and how ‘doable’ your challenge becomes.

When tasks and distractions accumulate, what do you do to ‘silence the noise’ and reestablish your focus? 

Prioritise! Try the following task:

Take 4 columns on a spreadsheet, (1) “Important & Urgent” (2) “Urgent & Not Important” (3) “Important Not Urgent”  (4)”Not Important Not Urgent”.

Write each task on your To Do list under the most relevant heading.

Always focus on Important over Urgent, i.e. do the tasks in the order of (1), (3), then (2) and – if you ever have time – (4).

How does mental wellbeing fit into the big picture of a healthy lifestyle? 

Mental wellbeing is a huge part of being healthy, as both the mind and body work together to find balance. There’s a huge amount of research going into the ability of our minds to affect the health of our bodies – stress is case in point. When we’re stressed, our cortisol rises, eventually leading to issues with everything from the strength of our heart to digestive issues such as insulin regulation.

Are there any apps, classes or activities you can recommend to help achieve mental wellbeing? 

Meditation is great, and so simple. I think it still seems like something a bit unreachable, like the most advanced form of yoga. But it really doesn’t need to be!

All you need to do is set a timer on your phone, even for 2 minutes at the beginning, and sit comfortably. Breathe in for as long as you can – somewhere between 3-7 seconds, hold for that time, then breathe out slowly for that time again. Just repeat that, focusing on your breath. If your mind wanders, just gently bring your focus back to your breath without any judgement or criticism. Increase the time you devote to meditation as you progress, and practice every day. (Apps like Headspace can also give you a bit of digital direction!)

What kind of ‘self checks’ do you make every day to reinforce your new healthy lifestyle? 

I’m quite in tune with my body now so I can feel if something is off – if I haven’t slept enough or even if I ate something a bit different. I don’t eat much meat so if I have a very heavy meal out then I’ll notice the next day.

Try keeping a diary for a week – note down what and how much you eat, drink, sleep, work out, etc and how you feel throughout the day. If you can do it for a month, even better. You’ll start to see some patterns and you can try experimenting to see how it changes how you feel.

Everyone is different so what works for me may not work for you at all, and vice versa.

Personally, my biggest challenge is drawing a line under a task or the day and giving myself permission to switch off. How did you learn to simply pack up and call it a day? 

Every quarter I take anything from 2 hours to half a day ‘off’ to strategise. I look at what I want to achieve on a quarterly basis, which informs my broad monthly plan, which then informs each week.

From there, each Friday I take stock of what I’ve achieved that week and set my goals for the next week and create a reasonable to do list each day. I literally schedule each task in my calendar. I used to schedule too much and feel guilty when I didn’t achieve it all, but this was a reflection of my scheduling rather than my own ability. If it takes me 1.5 hours to write my newsletter, I won’t write two newsletters in 2 hours!

This also forces you to focus on what’s important (going back to that spreadsheet above). What is getting you or your company toward your goals fastest? If you are employed, these plans are a great thing to discuss with your boss for 15 mins a week. Base them on your own promotion objectives or the company quarterly goals.

When you’re done with your tasks, you’re done! Go out and have a treat!

Let’s play a game of ‘Gut Reaction’. Without overthinking it, pick the preference that comes to you first… 

Fruit or Veg: Veg – too much fructose in fruit to live on that alone

Fast or Slow: Walk fast, savour slow time too – like a lazy Sunday

Walk or Run: Walk fast! (I’m a Londoner and a definitely Tube escalator-walking person)

Sea or Sand: Warm gentle sea (Fierce waves scare me, even though I am a fledgling surfer)

Rain or Shine: Shine, every time

Blue or Red: Blue, goes with my eyes

Morning or Night: Morning – so full of promise

Yoga or Pilates: Yoga is more spiritual

Dining in or Dining out: Both! (Foodie right here…) Dining out with coeliac is a massive hassle as I’m always terrified of gluten contamination and have to interrogate the poor waiter, demand to see the chef and it takes 3 hours to order, but sometimes it’s nice not to do the dishes.

Squat or Burpee: Squat! Burpees are too much effort…

Laptop or Paper: Laptop! My entire office is encased in one 13″ bit of metal

Home or Away: If Away is a warm beach somewhere, I won’t say no…

How do you feel about your work life balance? If you’d like to share any tricks of your own, or have questions about how to make a change, please leave a comment below and Rosie or I will be happy to help! 

As the copywriter at Sweaty Betty, I recently wrote a blog post about how Victoria’s Secret models are paving the way for a new ideal that favours fitness over slimness on the runway. And as being fit becomes more fashionable, fitness fashion is also becoming increasingly innovative and respected.

When I first started training seriously, about 10 years ago, I would save my worn out old tees and summer shorts for my gym sessions. These days I can’t imagine being so slapdash about dressing to work out. I now have a dedicated gym drawer in which I carefully separate my full-length leggings from my capris and shorts, fitted vests from looser layers and yoga bras from high-impact bras.

My trainer collection is also pretty healthy. Classic black Nike Lunars with ample support for running. Colourful Flyknits for a lightweight gym trainer that’s fun and easy to wear. Understated ASICS with just a touch of colour so they don’t look garish on my commute to work. And two everyday options between Pumas and Converse.

But outfit building for the gym is not simply an exercise in vanity. Since working for Sweaty Betty, I increasingly appreciate the importance of choosing the right fabrics for different disciplines – those mesh-panelled run tights are going to feel itchy and uncomfortable in yoga class, while the thicker opaque fabric of yoga leggings are too insulating for your typical cardio session. Plus, having different outfits for different workouts helps focus your mind on your training goals for the day; and looking amazing is wonderful motivation at any time.

I wanted to share with you some of my current season favourites from different brands, along with some of the thinking that goes behind my shopping decisions when I want to refresh my workout wardrobe. You’ll notice a fair number of Sweaty Betty pieces, and this is because I know the products inside out and can genuinely vouch for their quality. But I’ve also incorporated a number of other popular brands to show how you can build practical and beautiful workout looks under every budget and wherever you are in the world.

Best for standout studio style

For studio workouts like dance, yoga and Pilates, my go-to look is printed leggings with a colour pop bra beneath a sheer t-shirt. Studio workouts are usually really sociable and I always feel upbeat wearing a bold print. It’s also important to be able to move freely and to see your body’s movements, so I find a sheer relaxed-fit tee is a great compromise between comfort and perfect alignment. And when I need extra grip for barre or reformer workouts, I complete the look with these playful Toe Sox. 

Best for all-day wear

My favourite weekend activity entails taking a class with a friend, then rewarding ourselves with a really nice brunch. I’ve finally mastered the art of dressing for both the studio and the street, and the solution is black leggings with knitted layers. Sweaty Betty’s Level Leggings are hands down the best black leggings I’ve ever worn – super comfortable and sweat-wicking so they don’t feel sticky after a workout, and more flattering than my favourite blue jeans. I’ll wear a simple vest like this one from H&M, with a complementary low or high impact sports bra. Finally, I throw on a more luxurious post-workout cover-up like this Ballet Beautiful Wrap Top. Then I march for my meal in beautiful trainers – New Balance are on the rise since their US collaboration with Kate Spade. 

Best for discreetly covering up

Whether you’re feeling bloated, under the weather (or, perhaps, a tad hungover), the right styling gives you a little extra coverage without giving the game away. My favourite trick is harem pants over printed leggings, and an A-line top that just skims the waistband (this gorgeous one from Blake Lively’s brand Live the Process is ultra forgiving; it does have a built-in bra but I recommend getting extra support from this strappy padded bra by London-based Striders Edge). The double-layered approach to the bottom half feels really cosy and looks just daring enough to be deliberate, and an A-line vest is still a little feminine and sexy but ideal for concealing the midsection.

Best for showing off

Now for the polar opposite. When I’m feeling particularly confident (and all my plank variations have paid off), I always find it fun to show a hint of midriff with a really stylish crop top. I spotted this block marl design by Live the Process on Net-A-Porter and immediately added it to my wishlist. Generally, when I’m baring more skin, I strip back the colours to keep the look understated. These Lexie Sport shorts with the metallic panels would be the dream – especially with this silver Onzie bra to cement the theme. However, there’s always room for a little bit of colour on my feet – these US-only Flyknit Zoom Agility Trainers are calling out to me. 

Best for workout motivation

When buying new workout clothes, I try to strike a balance between feeling really amazing and also recognising that workout clothes are for sweating in. This pretty top from GapFit is affordable and sensible, so I won’t mind accumulating sweat patches. In fact, the die hard inside me can’t wait to turn it from light to dark grey with a killer HIIT session.

For the performance factor, compression leggings that boost circulation and also sculpt the legs into beautifully toned limbs are a no-brainer. I love these ones from Sweaty Betty for their subtle pop of blue! It’s also an absolute priority to feel supported by your bra. Racerbacks are a safe option because they give great support and don’t detract from your range of motion. This discreetly printed one by Body Science is designed in Australia, so I also like the idea of imagining Sydney Harbour while I train. And last but not least, these do-it-all triathlon-inspired ASICS are brighter than the sun, so you really have no choice but to wake up and work out. 

Despite the massive rise in interval-based exercise programmes, I’m always surprised by how many blank faces I see when I talk about ‘HIIT’. HIIT stands for ‘high-intensity interval training’, and it’s essentially about adding heart rate boosting moves into a workout in order to burn more calories in less time. Shorter, more intense workouts are also good for muscle retention, as long periods of cardio can cause stress hormones to spike and eat away at muscle mass. But how do you know when you’ve entered the HIIT zone? Here are the five HIIT checks I do during every workout to make sure I’m getting maximum benefits.

1. You’re not thinking about anything else. If you’re really working to your maximum effort, you’ll be so consumed by the exercise that there’s no way your mind can wander. It’s a form of escapism exclusive to HIIT.

2. You only finish an exercise when you can’t physically complete another rep. HIIT isn’t about completing a pre-determined 10, 12 or 15 reps – it’s about exhausting a particular muscle group until you genuinely need a recovery.

3. Talking is near impossible. If you’re chatting about your weekend, you’re not in the HIIT zone. Save the catch-up for after your workout, because true HIIT training is sweaty, breathless business.

4. Every muscle is engaged. The best way to push your heart rate higher is to get your full body involved. If the cells in your upper and lower body are demanding oxygen at the same time, your heart has to work harder and faster to pump fresh blood in different directions.

5. You feel energised post-workout – if a little shaky. Unlike endurance work, which can break down muscle tissue and leave you feeling weary, HIIT burns primarily through your glycogen stores and fat reserves to reduce any symptoms of physical and psychological fatigue. My favourite time for a HIIT workout is over lunch, so I return to my desk feeling alert and invigorated.

You look out your window and think, “I’d hate to get my new trainers wet in this rain”. You’re working late and feel torn by the choice between a quick stop-off at the gym or settling onto the sofa just in time for a spot of TV. Your stomach’s rumbling and you’re far too hungry to manage your planned lunchtime workout. If you’re guilty of making these or any other exercise-evading excuses, use these 12 positive reinforcements to keep your workout regime on track.

1. Know that every workout missed is a rest day lost. Just as you make it into the office five days a week, or care for your children seven days a week, make a fixed agreement with yourself to meet a weekly exercise quota. If, for whatever reason, you can’t make Monday’s workout, Wednesday’s rest day becomes your make-up workout day. All the better if that makes you more reluctant to miss Monday’s.

2. Watch your fittest girl crush on YouTube. If I’m ever tempted to choose a Family Size Dairy Milk in place of a circuits session, I mull over my decision while watching She Wolf by Shakira. 20 seconds in and I’m already reaching for my trainers.

3. Surround yourself with plenty of social media #fitspiration. My feed regulars include @kaylaitsines, @DeliciouslyElla, @catbradleyyoga, @thebodycoach, @ballerinaproject_, @kaliburns and @sweatybetty, all of whom fill my screen with pictures, advice and mottos to keep me motivated. Better yet, contribute to others’ feeds with your own #fitspiration and become a fit role model – suddenly it’s not just you depending on today’s workout.

4. Suffering with a case of general exercise boredom? Refresh your workout wardrobe so you’re eager to put your new kit to use. If you’re excited about getting dressed for a workout, you’re more likely to attend every session. Of course, a case of credit card debt is no solution, but wearing that pyjama top from 10 years ago simply won’t do either.

5. Make exercise a date, even if it’s only with yourself. I personally love exercising with friends, and find it a great way to catch up while burning calories instead of consuming them. But if you prefer to work out in solitude, map out your commitments on a calendar and make that alone time non-negotiable – just as you would a meeting or dinner date.

6. Book a class or sign up to an event. If you’re the flaky type and find that number 5 doesn’t work, up the ante by making a financial commitment. If you pay in advance for a class, there’s all the more obligation to get your money’s worth. Signing up for an event works too, giving you a fixed date in your calendar to train for – or else risk wasting the money you invested to sign up.

 7. View exercise as a tool and not an obstacle for your work. Even I’m guilty of saying I’m too busy at work to squeeze in a lunchtime workout, but I have a much more productive afternoon every time I make it happen. There’s a reason for that. Exercise stimulates epinephrine and oxytocin production – hormones responsible for making you more attentive and reinforcing a positive attitude. Spreadsheet dramas? Get to the bottom of it with an active lunch break.

8. Plan rewards. Exercise doesn’t have to be a thankless task. Show your body a little appreciation for its hard work with small treats like a glass of chocolate milk after your workout. Don’t overdo it or you’ll negate your calories burned, but a bit of balance will help you keep up the momentum. Plus, post-workout is the best time to enjoy a sweet treat because your cells need the glucose and your metabolism is firing faster than ever.

9. Get your kit on and step outside. I often find I’m least excited about my workout when I’ve been stuck inside all day. The stuffy air makes me feel drowsy and low in energy, but there’s nothing like a dose of fresh air to reinvigorate the senses.

10. Try new things and do what you enjoy. Repeating the same old routine for weeks on end is bound to become boring, and even worse it will result in stagnant results as your body adapts to familiar demands. Keep an eye out for new gyms and studios, free classes and special events to stay inspired. And don’t feel like exercise has to be a chore. I’m personally a spin and bootcamp fanatic, but you’ll rarely see me in an aerobics class because I’m not much for waving my arms around. You, however, may be an undiscovered Zumba machine. You’ll have to experiment to find out…

11. Celebrate your progress and set new goals. If you don’t have a goal in mind, it can be hard to remember what you’re training for. I keep a note of personal bests across various exercises and activities so I can dedicate each workout to bettering at least one thing. When you’re just a kilo or two away from hitting that 40kg squat target, you’ll be counting down to your gym session…

12. Choose a convenient workout destination. In the past I’ve kept a locker at the gym with various belongings I need to collect throughout the week. This necessitates a visit to the gym, and encourages you to work out once you’re there! If you can’t do that, make sure it’s en route to your office or home so you can’t blame location when you’re on the fence about exercising. Alternatively, turn your commute into a workout. I’ve recently moved jobs to West London and have to travel all the way home to East London, but when I’m short on time I pack a rucksack and hop off at Westminster to jog the remaining 10K. A workout and commute in one!

Last week the news of Robin Williams’ depression-induced suicide swept the world and left his millions of fans feeling numb. There have been few Hollywood comics as big or as influential as Robin. I first met his acquaintance in the form of the Genie and I proceeded to dedicate many hours of my childhood to watching Mrs Doubtfire again and again. Later in life, I saw a more serious side of the hilarious actor in the eerily foretelling film Dreams Come True and what is now one of my favourite ways to spend 120 minutes: Good Will Hunting.

So now that a legend has left us and stirred up some inspiring conversations about depression in the process, I want to take this opportunity to confess that I’m among the surprising majority of people who have struggled in one form or another with severe anxiety or depression. During some pretty dark days at university, my energy levels plummeted and I started losing weight rapidly due to a combination of high stress and low appetite.

Do the symptoms ring a bell? According to mentalhealthorg.co.uk, I’m not alone. One in four people will experience depression in the course of a year alone. Add up all the years in the average lifespan and you can bet that most people will come face to face with the often debilitating effects of depression at least once in their lives.

A healthier self-prescription

But that’s not to say there’s no solution – and the fix doesn’t always mean a trip to the GP and a hormone-packed prescription. There is one entirely organic means of replacing stress-inducing hormones like cortisol with the much more positive epinephrine (adrenaline) hormone and feel-good chemicals  like endorphins: Exercise.

I can speak from personal experience. Through sheer stubborn determination (and frankly fear of where my thoughts were turning), I looked to fitness to restore both my energy levels and my confidence. Each workout made me feel more and more in control of my life. And as I got fitter my metabolism increased, I took a renewed interest in food, started cooking and dining out with friends, and feeling more enthusiastic all around. Exercise is a powerful feedback cycle with exponential benefits you’ll continue to realise as you progress.

The community at my gym did loads of good, too. You can always rely on a spin instructor (and their pop classics of choice) to transport you from your inner thoughts for 45 minutes of thigh-aching lung-burning intervals. You can’t not smile when you survive that!

So if you’re familiar with any form of angst, doubt, anxiety or depression, why not prescribe yourself a healthy dose of exercise?

My five favourite endorphin highs

These are my favourite ways to blast away the shadows of depression…

1. Running. The runner’s high isn’t just a myth. How many runners have you met that complete just one marathon? Most become addicts, and in terms of addiction it’s certainly not the worst option.

2. Spinning. As I said – cheesy tunes and HIIT make a very happy combination.

3. Bootcamp. Especially outdoor ones. A blast of fresh air, high-energy circuits and the motivational company of others. It’s a cocktail of joy.

4. Step. Try remembering a choreography that requires jumping on and off a step without pulling an embarrassing face-plant. Now try to remember what made you feel blue in the first place.

5. Swimming. In colour psychology, blue is associated with calm and tranquility. Surround yourself with a few thousand litres of azure water (your local pool will do if the Aegean sea is nowhere to hand) and start swimming towards a worthy target of happiness and self-satisfaction.

It isn’t easy to say goodbye to heroes like Robin, but hopefully his tragedy will inspire others to search for joy in all possible sources. To channel Robin’s oft-cited quote – Exercise is the right idea. Now spread the word. And change the world.

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