Confession. Last night I had my first proper pregnancy meltdown. I’d been up since 5am, worked til close to midnight with next to no breaks in the middle, fuelled by my impending holiday, and completely forgot that 31 August marked the halfway point in my pregnancy. Not only did I realise I missed the occasion to celebrate my wee baby growing to the size of a mango, I was also distraught because I’d spent no time with my dog Murray and he was on the first ride out to his doggy daycare/holiday boarders in the morning. I cried. Somewhat hysterically. If I couldn’t be a good companion to Murray, how on earth was I going to mother my mango?!

I made it 20 weeks in without letting the hormones get to my head, but as it transpires exhaustion can derail even the sanest, healthiest fit pregnancy. Which is why I want to take this opportunity to share my pre-natal feelings and experiences so far. There are a multitude of physical, physiological and psychological changes to contend with during pregnancy, so it’s completely natural to feel a little overwhelmed.

I’m still learning as I go, and I’m fortunate to have some incredible clients and friends who are superhuman mums willing to share their own experiences with me. Hopefully (by simultaneously reminding myself that I’ve got this), I can equip you (assuming you, reader, are pregnant, or can mentally transplant yourself into the position of outstretching even your stretchiest leggings) with some useful tips and soundbites that stick with you when you need them most.

1. Pregnancy is an opportunity, not a disability

Straight away, there are a few no-gos when it comes to pre-natal training. Lying on your stomach is out, for a start. Getting too hot is not advisable either, so scaling back the intensity and avoiding exercise in heated studios or during the hottest part of a summer’s day is wise. There are mixed views about inversions, but unless you’re solid as a rock on your head/hands, those are probably out too. That means a time-out in my gymnastics training for a year or so, but aside from that I’ve made relatively few adaptations to my training in the early months. In fact, I have loved working with new parameters in my training and approaching pre-natal workouts as a new challenge rather than an impediment to my wellbeing. In many ways, I may be even healthier for it.

Many of my usual fitness priorities have received extra attention as a means of counteracting some of the potential strains of pregnancy. I’ve always tried to age-proof my spine and counteract years of sitting on my ass typing away to deadline with ample butt-boosting workouts. The glutes play a key role in preventing Lordosis (an exaggerated curve in your lower back) during pregnancy, so squats, deadlifts, bridges, step-ups and lunges remained centerstage on leg day. Catch up on my recent glute training guide if you haven’t already seen it.

Strong upper back muscles also help to keep your chest open and maintain excellent posture when you start slinging baby around like a kangaroo. Including lots of pulling movements like rows, pulldowns, pull-ups and flys means Baby Joey won’t be busting your back when you’re on his or her beck and call.

Here’s a round-up of simple pregnancy modifications to help you rule out the few pre-natal training no-nos while still maintaining an active lifestyle.

2. Strong abs make for killer cramps (and quiet signals)

I’m yet to experience any serious kicking from my future athlete (no pressure, piglet), but one consequence of beginning pregnancy with a six pack (now long gone) is a serious case of second trimester cramps. The softening of ligaments around the stomach causes painful cramps, and the tighter your muscles the bigger the impact. I certainly don’t regret the hard work I put in developing a strong core over recent years, but I’m trying to listen to my body when it subtly (and sometimes not so subtly) tells me that piking and planking are best done in moderation as my abs morph into a mango-sized human.

3. There’s no relaxing about relaxin

Speaking of softening ligaments, the hormone behind this response is called relaxin, and we get it in droves from early on in pregnancy. As well as ligaments, it softens the tendons connecting muscle to bone. As a consequence, it can be far more challenging to maintain the same tension in the body during weightlifting. I can feel my back and hips soften beneath the bar when I take to the squat rack, increasing my risk of injury if I push it too hard. Squatting throughout pregnancy is one of the best things you can do for your lean muscle mass, metabolism and pelvic floor, but this is the time to begin dropping weight and focusing on high reps with excellent form.

4. Your two perky new assets can be rather pesky

Always between two rather modest cup sizes, I can safely say I’ve never experienced breast pain during impact sports. Until now. I’m still between two sizes, but they’re certainly not letters with which I’m familiar, and the bounce factor when I don’t properly support my assets is astonishing. I’ve sized up in my Sweaty Betty sports bras and am opting for more supportive models paired with more moderate exercise so I can continue to enjoy the burn, without the bounce.

5. Find stillness wherever possible

Six months ago, stretch or yin based yoga classes would make my mind wander in every which direction except the one chosen for the focus of the meditation. Now when I’m feeling overwhelmed (which is often), I cue a slow flow YouTube sequence from Yoga With Adriene and let the world beyond my body, my brain and my bump melt away. The future has a way of getting pretty big and crazy when you’re about to be responsible for another human, so a bit of internal focus is sometimes the best antidote to the anxieties of pregnancy. As many yoga shapes become uncomfortable (like twisting and inverting), I am happily opting for balance and stillness.

As a side note, the stress hormone cortisol has the power to swing your pregnancy from a perfectly pleasant experience to a fraught year of fear, second guessing and sleep exhaustion. Taking the time to train your parasympathetic nervous system (in layman’s terms, the part of your body that chills you the f*$! out and offers clarity of mind) by slowing it all down is just as important as keeping up with the most active components of your wellbeing.

6. Movement is the best medicine

I’ve had a lot of people ask me how I can keep up with my busy schedule and rigorous exercise, but honestly I can’t imagine my first trimester would have been as plain sailing as it was without my early starts and constant movement. I didn’t get away nausea-free, but having client commitments distracted me from morning sickness and exercising during and outside of my classes ensured I had a constant supply of endorphins to get me through. At times I’ve overstepped (cue last night’s hysterics), and this is no time for sleep deprivation, but mindfully managing your timetable to include a bit of movement every day will give you the illusion of being in control. In reality, we’re never really in control. But what dream didn’t start with some form of illusion?

7. Athleisure is a maternity godsend

Aside from a couple pairs of maternity jeans, my wardrobe remains much the same as it was before pregnancy. Mind you, some of my more snug leggings are out and I’m favouring loose or open-backed tops over fitted vests and crop tops, but Sweaty Betty remains my go-to for day and weekend wear. In particular, the Power and Contour leggings are super soft and stretchy on bump, so I can feel as comfortable writing this blog as I do practising pull-ups in the gym. My Hey Jo’s with an adjustable waistband and high-waisted Figure Fit leggings have been generously forgiving, too.

8. Protein is paramount

While I can’t say I’ve been craving Marmite (sorry to the many enthusiasts among you, but yuck!) or sardines, one thing for which I do have a constant hunger is meat. As a growing baby uses up ample iron and magnesium stores, these recovery-boosting minerals need regular topping up. I’ve felt the consequences when I have too little protein; pregnancy DOMS is unlike any post-workout feeling I’ve ever experienced. I can’t advise on supplements as everyone is different and you should always check with your doctor before taking anything above and beyond your pre-natal vitamins, but getting a protein source into every meal will keep you moving less like a penguin and more like your pre-pregnancy self.

9. Vanity won’t cut it

I admire a set of well-sculpted abs as much as the next person, but my #fitspiration comes from a place far deeper than the Instagram selfie. I’m still not feeling particularly maternal, but I already know I want to show baby everything the world has to offer. That means having the strength to carry him/her to wonderful places, the energy to remain active without fatiguing and the endless supply of enthusiasm to laugh my way those long tiring days and nights when sleep is rationed and naps are shoe-horned between my duties as a new mum.

10. You’re on your own (and that’s OK)

Some people may be over-cautious… eg, my GP saying NO abs exercises or cardio for 9 months, with zero medical context or consideration for the fact that I’m strong, active and indeed qualified in pre and post-natal fitness. Some may be over liberal… I recently read a pre-natal training guide written by a CrossFit enthusiast that recommends burpees over a loaded barbell at 8 months pregnant. Because attempting to clear elevated metal objects at such a precious stage of pregnancy clearly sounds sensible, right?!

Accept advice with gratitude and take the morsels of wisdom that prove most useful, but also allow yourself time to tune out of the white noise (and there will be a lot of it) and tune into the best barometer there is: yourself. The process isn’t always joyful, your workouts (not to mention your body) won’t always look or feel the way you want them to, and the answers aren’t always immediately available. This is one journey that’s unique to you, and it must be accepted as such. I suspect the same will go for the next 20 odd years, but surely the best moments of life involve a little bit of winging it?

If you’d like to enjoy a fit pregnancy alongside me, there will still be a few weeks of Fit Brit Collective classes throughout September. My Oxfordshire fitness retreat in October is also open to pre-natal guests. I’ll be nearly six and a half months pregnant at the time, so I welcome the company from mums to be and their beautiful bumps, and will do my best to ensure this active and relaxing weekend gives you a little of the inspiration, energy and time you need to feel like the superhuman you are! 

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I met Sophie through mutual friends in fitness, and immediately I knew she brought something special to the fitness industry. She has a warm energy, a calming disposition and an unflappable commitment to her clients and the practice of yoga. I’m really excited to partner with her for a special Bootcamp & Bend event on Saturday 17 September. After 45min of high-intensity bootcamp with me, Sophie will be taking the crew through a series of flowing vinyasa style stretches and yoga sequences to lengthen the body, open the mind and leave you feeling strong and balanced as you take on the weekend. It’s the ideal opportunity for keen bootcampers to try their hand at yoga, and for dedicated yogis to enjoy the intensity and teamwork of bootcamp.

Here Sophie shares a little more about herself so you can get to know her before joining us next Saturday!

When & why did health and wellness start to become a top priority for you?

I have always enjoyed exercise, especially at school. However until just over a year ago I was living a pretty unhealthy lifestyle. Working all hours as an Assistant Director in TV meant that I never had time to exercise. I was so exhausted that I didn’t put much thought into what I ate and wellness just wasn’t a priority. After 8 years in the industry my body began to give up on me, and after a bad period of insomnia I came to the realisation that things really needed to change. So I quit my job – a tough decision at the time – and once I started on the road to getting fit and healthy again I haven’t looked back.

How often do you personally practise yoga, and what benefits does a regular practice offer you?

I try to practise 4 times a week and I would love to practise more but sometimes I find it difficult to fit my own practice into a busy week! A regular practice helps me stay grounded, it helps me switch off from the business of life, it helps me feel more open in my body and mind, and most of all it helps me feel balanced.

Describe your unique yoga teaching style in one sentence…

Dynamic and energetic with fun and creative sequences that will make you feel revitalised and glowing!

What’s your most exciting fitness career highlight to date?

Having 56 people turn up to my Lululemon class this summer was pretty special!

Who do you look to for inspiration in the fitness industry or in the business of fitness?

I look to both the teachers that I assist for – Julie Montagu and Rachel Okimo. I love their different styles of teaching and both of them have inspired me to be the teacher I am.

Which yoga pose makes you feel strongest?

Crow pose – I really used to struggle with this pose as I had such weak shoulders and arms (I found it hard to do a press up for a long time!) so it reminds me how far I have come and how with practice and determination you can achieve anything.

What fitness discipline pushes you most out of your comfort zone?

Probably bootcamp! I find high intensity training very tough and I have to remember that the mind gives up way before the body does.

How would you describe the London fitness scene compared to other countries and cities around the world?

I can only really compare it to Australia – where I received my yoga qualifications – and I would say that we have a bit of catching up to do here in London. In Sydney and Melbourne fitness and wellness seems much more accessible and affordable. Of course the good weather encourages people to be outside and be more active. But there also seems to be a real consciousness around healthy eating and an acceptance of different dietary requirements.

What excites you most about the upcoming Bootcamp & Bend event?

I am looking forward to uniting bootcamp with yoga! It will be fun and interesting motivating a whole group of people after they have had an extremely energetic workout…. I also hope that the people who may not have tried yoga before but are more of the ‘team bootcamp’ will be pleasantly surprised at how dynamic and energetic yoga can be.  I am really looking forward to being part of a new type of workout, creating something exciting and fresh…and hopefully Bootcamp and Bend will have many more interesting events to come!

Find out more about Bootcamp & Bend and secure your spot (spaces are going quick!) before they’re gone. We look forward to meeting and training with you!

If you’re on Instagram and you follow me and my awesome friend in fitness Chiara Pellegrino, you already know that we’re joining forces to run a winter fitness retreat in the beautiful Italian Alps. If this is news to you, check the following dates in your diary: Wednesday 9 March to Sunday 13 March. All clear? Good, now add ‘Get fit with Chiara & Brit’ at La Scuola de Chiappera near Turin, Northern Italy. Take a look at the information page on 4fitnessake.co.uk for all the essential details, including where you’ll be staying, how to get there and how much it will cost. Then have a scan through these additional 5 reasons to join us. Best read quickly – we only have a few spots left!

1. A weekend with the friendliest faces in fitness

Chiara is best known for kicking butts at Psycle in Mayfair and Canary Wharf (and previously across all locations of barrecore). For the next four weeks (starting today), you’ll also find her teaching Sweaty Betty’s boxing-inspired Rumble workout in the Marylebone store. Whether you know her from the barre, the bike or the boutique, you’ll recognise her by the giant smile she wears during every workout. While I naturally find it harder to sing my own praises, I don’t go by ‘London’s fiercest & friendliest trainer’ without reason. The most common reaction when Heartcore clients try their first TRX workout with me? “You seem so sweet and bubby, and then the class starts…” Yep, I’ll kick your butt. But I promise to do it with love!

2. Three serious butt-busting workouts daily

Speaking of butt-kicking, just how do we intend to whip you into shape? Why, with no less than 3 workouts per day. Kickstarting every morning with fasted cardio, we will supercharge your metabolism and give you an endorphin boost to energise you the whole day through. You’ll need it, because following afternoon activities in the beautiful snowy surrounds, you’ll be back at it with strength focused evening workouts and stretchy yoga-inspired mat sessions.

3. Mellow meditation in the mountains

Chiara and I agree on a lot of things, but the one thing we connect most passionately about is how important it is to unite wellbeing of the body and wellbeing of the mind. Immersed in the Italian Alps, your mental self will receive just as much attention as your physical self. At least once a day there will be dedicated time for meditation and reflection. Whether it’s solo time in the mountains, or an extra long savasana to end the day, we will encourage you to dig deep and discover more about yourself, your goals and your true potential.

4. Interactive workshops to explore your full potential

Speaking about your true potential, you already know you’re awesome and capable of awesome things, right? Just in case you’ve forgotten, or have underestimated yourself in any capacity, we’ll be there to remind you that you really do rock. Every night, we’ll come together over a workshop to explore the ways that you can use food, exercise and mindfulness to unleash just a little more awesomeness. You’re already joining us because you’re a go-getter, so these workshops are designed to expand the knowledge and confidence you need to meet and exceed your health goals.

5. Mindful nutrition to make your mouth melt

Although Chiara and I love to eat and cook healthily, we’re entrusting the menu design to an inspiring team of wellness entrepreneurs inspiring Londoners to explore more wholesome and adventurous cooking. We’ve very excited that Mindful Chef has agreed to create a bespoke retreat menu, taking into account the availability of organic fruit, veg and meat grown or reared on-site at La Scuola de Chiappera. Stomach rumbling yet? It should be. Nowhere else will you get UK nutrition experts helping you fuel your body, and local Italian chefs committed to feeding your soul.

I hope you’re convinced. I’m personally counting down the sleeps until I board the flight to Turin and prepare to meet 8 fun, beautiful and inspiring clients on the other side. Oh, did I mention there are just 8 spots? And over half are already gone! Book your space at 4fitnessake.co.uk now. I’ll see you there!

Chiara Pellegrino is one to watch on the London fitness scene. With a professional dance background and a teaching presence in two of the city’s top studios, barrecore and Psycle London, she instils every class with high energy and precise effective movements. She also helps to spread her wisdom at the online home of her personal blog, 4fitnessake.co.uk. And lucky for Fit Brit Collective readers, she’s agreed to share five of her favourite barre-inspired exercises that you don’t need a barre for. Which means you can start incorporating them into your regime today – right now, wherever you are… 

When I say that I teach at barrecore I’m often asked, “Oh so you teach ballet?”…Well, not exactly.

Yes, the barre workout includes some typical positions derived from ballet, but they are revised and refined to provide a holistic fitness workout. No “port the bras” or “grand jeté’ (split jump), but lots of painful isometric contractions.

Painful yes, but definitely results-oriented.

And this is why I would wholeheartedly recommend giving these five barre-based moves a go – whether you are a barrecore addict or have yet to experience it.

Lunge

The lunge is a very popular movement in any kind of workout as the exercise has many toning, strengthening and flexibility benefits.

You can hold a bench or a surface in your kitchen for more stability, otherwise simply prepare for your lunge with your hands on the hips. Step your left leg back and make sure the right knee is in line with the right ankle. The back knee should hover just above the floor.

To give the position a “barre twist” add little isometric pulses, dropping the back knee a little lower. At all time keep the spine strong and vertical. Rolling the shoulders down the back, you want to engage also your lats and abdominal muscles.

Lunge is a great position to work on the quads, glutes, hamstrings and hip flexors.

The isometric contractions will further help in burning the fat around your muscles, and breaking down muscle fibre only to rebuild it so it’s leaner and stronger.

After a few reps, flush out the lactic acid with the full-range movement, then come back to the starting position and pulse in the low stance. For an extra tough challenge, lift the front heel off the floor as you pulse – bringing the calf and ankle stabiliser muscles into play.

Wide Second

The classic ballet “grand pliè” is very common in a barre workout.

The benefits of the position include: working your adductor (inner thighs) muscles, as well as your glutes, quads, hamstrings and calves.

To set up the position, step your feet wider than your shoulders with a natural turn out of the hips. Then lower the tailbone in line with the knees, making sure the knees are tracking over the middle toes.

Get your hands in prayer or in a high V – this will increase your heart rate by pumping blood against gravity, therefore burning even more calories.

You can use isometric pulses in this position or wrap the knees out towards the pinky toes – adding to the tension on your abductors (outer thighs).

To challenge your core stability, peel your heels off the floor and continue with the same exercise.

After lots of isometric holds, it is best to release the lactic acid with a full range of motion. For a cardio burst that will leave you a little sweaty, accelerate the movement – make sure there’s a solid surface nearby for extra stability at speed.

Plank

Plank is one of my favorite positions in barre workouts as it’s a full body exercise, engaging core, back, legs and shoulders for the isometric hold.

To start, get into a kneeling position and place your elbows in line with your shoulders. Tuck your toes under and fully extend your legs, keeping lots of tension through your hamstrings so there’s a nice straight line down your back.

There are lots of choreographic options that you can perform while in a plank: twists, legs lifts, shifts of the weight forward and back, circles …

The side plank is a great option to work particularly on the obliques.

Keeping your body in a straight line, and shoulders and hips stacked on top of each other, try to lift the top leg a couple of inches or as high as you can. Squeeze it up and down for an extra glute contraction, or simply hold it and breathe through the shaking.

Bridge

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One of the very best booty builders, the bridge is a great way to focus on your glutes.

Lie on your back with the arms along the side of your body and the knees bent. Draw the heels as close as possible to the pubic bone and hover the tailbone off the floor. Make sure the spine is nice and neutral and engage the abdominals to avoid any arch or strain in the lumbar spine.

Press your hips towards the ceiling, tucking the tailbone and squeezing the glutes. Lift one leg up to tabletop or straight to the sky for a more advanced option. Lower the leg (straight or bent) to hover over the floor, then lift it back up for a full range of motion.

Abdominal Curl

This is the best position for building a rock hard abdominal wall.

Sit down with your knees bent and place your hands on the back of the thighs. Squeeze the belly button into the spine, tuck your tailbone towards your chest and hinge back, coming into a C shape with the spine.

Holding this position should feel challenging, even before you progress the movement. Once you’re comfortable in the C shape, start drawing the abdominals in to your knees without adjusting your spinal alignment. See if you can release your hands from your thighs to keep the work in your core.

Finally, to increase the work even more, lift your legs off the floor in table top or straight out to 45 degrees.

For more workout inspiration from Chiara, visit 4fitnessake.co.uk or join one of her popular classes at barrecore and Psycle London. 

I’ve been home a week now but when I close my eyes I can still hear the strong waves crashing against the untouched beaches and see the healthy green aura Sri Lanka’s lush vegetation casts over everything. Sri Lanka is a country that stays with you, and in those particularly frenetic moments at my desk, part of me wishes I could have stayed with it, too. But now I get to relive a few of the highlights by sharing them with you. Perhaps you’ll feel inclined to book the next flight to Colombo, and hopefully you’ll also pick up a few tips for staying active on holiday – whatever the destination on the departure board.

The scenery

Green is the first word that comes to mind when describing Sri Lanka. Everything from the tropical trees to the low-lying plantation to the grass on the ground is so vibrant it seems to radiate a halo of light. And nowhere is this more true than in the tea plantations around Kandy.

We stayed in the luxurious ‘tents’ of the Madulkelle Eco Lodge; more than a worthwhile resting place after a rather hair-raising four-hour ascent. The one-lane mountain road is bordered by steep cliffside vistas over a valley so lush I thought heaven must be near (though I wasn’t ready for early entry and, in any case, can’t be sure I’ve made the cut). It’s no coincidence that the nearby hiking hotspot called Adam’s Peak is a pilgrimage site with visitors believing Adam stopped here to take a final look over the land of Eden.

The final hour of the drive is lined by miles of tea fields. Beds of tea leaves looked so dense you’d think they would hold your weight if you were so inclined to jump in. On arrival, it was captivating to see the clouds roll in below and the base of the valley disappear.

After spending a few days with our heads above the clouds, it was time to get a little closer to sea level. The ocean on the south coast of Sri Lanka likes to make a statement – waves erupting from the rocks like lava. Yet the rhythmic lapping against the shore is the ultimate soundtrack for relaxation. Stick around for dusk and it’s impossible not to feel at peace – the big red sun sinking beneath the horizon in minutes as it leaves its trace in the evening’s rose-coloured clouds.

Staying active

Staying in shape (and getting even fitter) was easy in Sri Lanka. As the temperatures rose to 30 degrees and above by 8am, we established a healthy habit of going to bed and waking up early. Often the first up in the Jetwing Lighthouse Hotel in Galle, I’d have the gym to myself. Most of the equipment was a little out of date (head over to my Instagram account to see a step machine straight out of the 70’s), but it was fun to get a little old school and even run on a self-powered treadmill.

Daily swims in the beautiful Infinity pool were also the perfect way to stay cool. To avoid burning in the midday heat, I’d break my swims into two 15-minute sessions.

Making the most of the outdoors is especially important for me on holiday, as on working days in the UK I’ll easily spend all but one or two hours inside. I booked two private yoga classes on the balcony for my husband and I. Our instructor Upali specialises in Hatha yoga and had some unique approaches for getting into familiar moves, which I’ve since found useful for practising inversions like crow and headstand. Here he demonstrates a pretty impressive Scorpion handstand.

Upali definitely pushed me into some more progressive poses, so I was glad I’d spent a morning in the tea plantations warming up with a gentle stretch and flow session.

I also used the beautiful backdrop of the tea plantations to film this short sunbed circuit – proving that a sun lounger is good for more than just R&R. This sequence of step-ups, single-leg lunges, glute bridges (using the balcony railings for a little extra elevation), decline press-ups, tricep dips, plank-ups and teasers was an ideal full-body circuit to boost my metabolism and prevent any muscle loss while I took a break from my full-time routine.

Natural nourishment

Although I confess to the odd indulgence in Indian food, I prefer the creamy western varieties like Korma and Pasanda to the chilli-heavy variations loved by Sri Lanka’s locals. These fire dancers even swallowed the flames from their batons to prove just how resilient they are to the heat.

However, a daily soup course was a nice surprise, with ginger-infused broths having a warming quality without making your eyes water.

During a trip into the walled city of Galle Fort, we also stumbled across this independent spice boutique called Chilli Dragon, where I stocked up on some of my favourite ingredients like cinnamon for porridge and protein balls.

A cooler treat for the taste buds was a local drink called the Mint Frappe. Here Ben poses with the bright green beverage, which tastes as refreshing as it looks. I asked for the recipe so I could make it at home this summer, and it couldn’t be simpler.

Just blend the following: One large handful fresh mint leaves, juice of one lime, shot of sugar syrup and two handfuls ice.

I also loved the King Coconuts, served straight up with a straw, but those are a little harder to source at home…

My final favourite culinary discovery took place at the breakfast buffet: passionfruit crepes. Light and super sweet, passionfruit works so well as a pancake filling because it doesn’t need any further sweetener and packs in plenty of the antioxidants vitamin A and C, plus high amounts of dietary fibre to set up your digestive system for the day.

Serenity found

This was definitely the healthy getaway I needed to reflect on the remainder of the busy year ahead and restore some balance to my life. As I watched the sun set on our incredible holiday, I felt inspired to test some of my newfound balance in the Sri Lankan waves. Struggling to so much as to reach my foot in this pose only a few months ago, it says a lot that within a week I was able to advance my yoga practice and feel stronger and taller inside and out. In part, that’s because Sri Lanka is a land of letting go. There on the island’s southern shores, I let go of a lot of things – stress, uncertainties and ego among them. And so far I’ve managed to leave them at sea…

Bad backs have become one of the most common plights of office workers, and the symptoms are hitting us earlier and earlier. My husband is just 32 and he regularly sees a physio to contend with painful pressure on his sacral spine caused by long hours at his desk. A colleague of mine at Sweaty Betty (repeatedly recognised as having the UK’s healthiest employees) has also raised concerns about back pain and poor posture, so she asked me to train with her once a week to help rebalance her upper body.

I’m personally thrilled that spine health has become the topic du jour because, aside from my appreciation of a well-sculpted back, I’ve always prioritised the posterior in my own workout programmes to prevent spinal misalignment and better support my body through all other exercises and activities. These three exercises are a great addition to your floor work and ideal for gradually building up your strength by choosing the best adaptation for you.

Extended plank with front raise and row

Take an extended plank position with your feet in a wide stance and a dumbbell to your side. Make sure you feel secure in that posture, with your hips parallel to the floor and your belly button glued into your spine. Now hold the dumbbell in one hand and slowly raise it to shoulder height in front of you, then row it up to your obliques with your elbow pointing directly to the ceiling. No wriggling hips! Repeat all your reps on one side (I suggest 8-12), then switch over.

Adaptation: If you start to dip through your lower back or feel overly tempted to raise your butt to the ceiling, drop to your knees, tuck your pelvis and engage your core to maintain a single straight line from your ankles to your head. You can also perform this movement without weight – the element of instability can be enough to improve the muscular balance around your spine.

Resistance band back raise

Lie flat on your stomach with your arms extended above your head, holding a resistance band with just enough tension to engage the muscles around your shoulder blades. Now breathe in as you slowly curl your head and shoulders off the mat, then breathe out to row the resistance band in towards your chest. Try to keep steady tension in the band throughout. Extend your arms as you inhale and lower down on the exhale. Do 10-12 reps.

Adaptation: If you feel too much pressure on your lower back, lose the resistance band and try it without using added resistance. Or take your hands beside your ears and simply lift and lower your shoulders off the floor, removing the row from the exercise.

Windshield wipers

Turn over to your back and take your legs to a table top or extended 45 degree position, keeping your lower back glued to the floor and your core switched on. Maintain this ‘corset’ feeling as you slowly lower your legs towards the floor on your right side, keeping your left shoulder in contact with the floor. Now slowly return to the centre and repeat to the left. Repeat this slow ‘tick tock’ motion 8-12 times.

Adaptation: Keep your knees bent in tabletop position to reduce the pressure on your lower back as you twist from side to side. Only go as far as feels comfortable for you – reduce the range of motion if you begin to feel as though you need momentum to get back to the central position.

Plus, the non-negotiable stretch… 

You may not think that stretching your hamstrings has any impact on your back, but tightness through the thighs is one of the most common reasons for lower back pain. When your hamstrings are tight, they pull down on your pelvis and the strain has a domino effect up the spine. Prolonged tightness can eventually compress the discs in the lumbar and sacral spine – pair that with hours at your desk and you risk developing unsightly hunchback tendencies. Take your pick: Clark Kent or Quasimodo? Queen Grimhilde (Snow White’s wicked witch) or Mulan?

The key to an effective hamstring stretch is holding it long enough. Set your time on your iPhone to 60 seconds – and don’t stop short! I like to wrap a towel around my foot to gradually increase the stretch, extending the leg straight with each in breath and relaxing it further towards the forehead with each out breath. Switch legs. Now get up, and stand tall.

Are there any other niggling weaknesses you’d like to address? Let me know in a comment below so I can plan a post to support your training!

The seasoned experts among you may have read this post title with one eyebrow firmly raised, thinking ‘you don’t do yoga, you practise yoga’. But I will be the first to admit I’m not an expert yogi. I am the girl who relies on the wall for balance whenever the headstand comes around, looking enviously back at the pros staying effortlessly still as their feet shoot unsupported into the air. And then they lower their legs to 90 degrees and back again, surely just to show off. But I am persevering.

That’s why I like yoga. I admire the perseverance required to move that little bit deeper into a pose or (eventually) to kick off the wall and hold that headstand with nothing but your core to support you. And in that drive to progress in my practice, there is a form of psychological escape I struggle to find in any other form of exercise. Well-practised now in HIIT intervals and conditioning circuits, my brain will still be running through feature or blog ideas as I’m hitting 16kph on the treadmill. But tell me to ‘relax’ into pigeon pose and I can think of nothing but the tightness in my hips and the ever-so-slight easing as I take another deep breath.

Like most of my friends in my generation, I work long hours and set my career and personal expectations high. Switching off can be a challenge, and sometimes even the simple act of sleep can be difficult to achieve. As much a sport of the mind as it is of the body, yoga channels those stresses or frustrations and systematically focuses your attention on different parts of your body. At the end of a practice, you feel noticeably lighter as a whole; savasana is one of the rare occasions when my mind is fully in the moment.

For me, my weekly yoga class is non-negotiable. Ashtanga and Vinyasa are my preferred practices. Look for these or anything with the word ‘Dynamic’ in the name if you enjoy a more athletic workout and like to break a sweat. Meanwhile, Hatha, Iyengar and even Bikram are slower in movement, with the challenge being to hold the poses for longer. Bikram is a different beast altogether, with the heated rooms causing you to sweat buckets no matter what you do – great for detoxing and relaxing your muscles just an inch further. And these hardly scratch the surface of the yoga styles available to try. Below I’ll list the five benefits I feel yoga offers me, and encourage you to experiment with different classes or videos to find the practice that makes the most positive addition to your life.

My five favourite yoga perks

1. Dynamic stretches that lengthen and ease out my sore muscles after contracting them through running, HIIT or conditioning.
2. Those moments of elation when a pose finally just ‘clicks’ and I know that I will do it with precision and confidence forever more.
3. The thigh-burning effort required to hold poses and maintain my balance, and the noticeable strength gains as I progress these poses with every practice.
4. 60 minutes away from my email inbox and deadlines. Just me, my practice and my journey to savasana.
5. The aforementioned weightlessness that accompanies a hard-earned savasana, every inch of my body melting into the floor. I often simulate savasana when I can’t sleep, and 80% of the time it does the trick.

Yoga is a personal practice and while I have a few favourite London studios, I want to keep this post as general as possible and simply encourage you to give it a try if you haven’t already. In future posts I plan to review select studios and share my practice in more detail, but I want to take this opportunity to discuss a side of fitness that’s not all burning lungs and aching post-workout muscles. Remember to exercise for holistic wellbeing and think beyond that much sought-after six-pack from time to time. (Though I challenge you to find an expert yogi with a stomach that’s anything less than sculpted.)

As it happens, yoga is a great way to stay fit over the Christmas holidays because it requires zero equipment and also delivers a dose of much-needed zen away from the festive buzz. If that sounds up your street, try one of the yoga classics featured in my 5 favourite YouTube workouts. And, as always, feel free to share your experiences below.

Thanks for reading everyone. Until next time, I wish you a very happy and healthy Christmas!