1. London at 5am is otherworldly

The beauty of watching the sunrise, waking with the birds, riding an empty train carriage, bopping to my favourite beats while driving empty roads, and the bliss of that first sip of coffee! Just some of the things I enjoy between those ridiculously early alarms and the first client of the day.

2. Once you go stretchy, you’ll never go back

The last time I bought new clothes that weren’t lycra (denim dungaree shorts from Zara, this summer), they were abandoned to the back of my wardrobe within weeks. Stretchy leggings are great for exercise, yes, but also for dog walks, pub lunches and even dressing up with heels (by which I mean wedge trainers).

3. The sniff test is totally legitimate

Speaking of stretchy clothes, when you live in leggings and you work out most days, you can guess why my husband calls our washing basket ‘Oscar’ every other day. Cue the return of the sniff test.

4. The most demanding boss you’ll ever work for is yourself

Long hours, with no extra recognition. Criticism in rich supply. Tea runs when you’re stressed? Forget it. Working for yourself is no picnic, but it’s a hell of a lot harder to complain about your boss!

5. Originality is miles more interesting than imitation

In an industry where there are plenty of personalities, and a busy broadcasting platform called Instagram, it’s easy to add to the noise with yet more half naked mirror selfies and workout videos comprising more butt close-ups than Kim Kardashian’s favourite underwear. Yawn. Body-oggling does not equal genuine connection. I’d much rather inspire one person to try one of my (fully-clothed) workouts than have a million eyes oggling my peach emoticon.

6. Don’t trust a man who brings his own boxing gloves to a PT session

… Never again will I be punched in the face while doing my job! That’s a story for another time 😉

7. Music will never be just music

That new tune you hear on the radio? Not just a song to sing along to, but the perfect beat for your next spin playlist or for synchronised kettlebell swings.

8. Buzzwords rarely outlive a bee’s lifetime

There are so many trends out there, from flash diets to workout concepts to the particular body part most revered on social media, but most of it is nonsense. Healthy lifestyles and sound workouts are grounded in science – and science doesn’t change every four months (which just so happens to be the average lifetime of a bee).

9. Sacrifices are unavoidable

When your 9-5 becomes a 5-9, sleep, social life and free time sometimes take the hit. My own training often plays second fiddle to that of my clients. Friends may or may not understand the crazy schedule, but the ones who support you and your visions will be there regardless.

10. People make it matter

Your clients become your community; and competitive types better relax the hell out, because you’re going to need other trainers and peers from the fitness industry to keep you sane. Plus they’ll be your greatest teachers along the way. Open your mind, expand your education and put your clients first. Since they’re now also loyal friends, that shouldn’t feel like a chore!

Thank you for being part of the Fit Brit Collective journey! It has been an unforgettable year, and with a new beginning before us, I’m confident 2017 will bring even more endorphins, achievements and connections. First up, new Wimbledon and Raynes Park classes starting week one of January – find out more. The video below is just a little glimpse into the future. Happy Holidays everyone!

Brit xx 

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!

The first thing I noticed was the space. Walking the streets of Copenhagen is a comfortably casual experience (I’ll stop with all the Cs soon, promise!). At any one time there were easily several feet between me and the person in front or behind. The air feels fresher for it; the weight of the atmosphere that little bit lighter.

The purpose of the trip was strictly non-business, but while I promised my husband Ben I’d leave behind the laptop and workout gear, I still had every intention of embracing the more active options for sightseeing.

So naturally, I was completely jealous to exit our hotel and discover this ‘running tour guide’ beginning a sight to sight running tour. Restrained by my husband (but taking a mental note to research running tours ahead of future city breaks), we took off at a more leisurely pace.

Fortunately, streets like this make Copenhagen the perfect city for a stroll. Nyhavn is the one of Europe’s most photographed spots, and its colourful buildings are instantly uplifting. But as the early March air was still crisp, we soon turned to another of the city’s famous offerings to help us warm up: coffee!

There are boutique coffee bars (and not a Starbucks in sight) around every corner, so there were plenty of opportunities to warm up and get our bearings. And as both of us are big foodies, the first big circle on our map was the indoor market area of Torvehallerne…

Copenhagen being a very health-conscious city, there were fresh produce stalls everywhere. This smoothie bar in particular caught my eye, and I grabbed a couple ‘acai shots’ to keep in my bag for an afternoon boost.

But ultimately, we settled on a rye bread sandwich from one of the most enticing delis I’ve ever encountered. This chicken, salad and sundried tomato creation may not look like much, but the signature mustard dressing gave it an amazing kick that makes my typical weekday lunch pale by comparison.

After lunch we continued our walk and absorbed some of the city’s ambience. In a word, I’d call it free-spirited. This Happy Wall is a genius street-long art installation that allows passersby to turn over tiles and spell out a personal message. Here Ben demonstrates that the romance isn’t dead…

Quirky signs and motivational slogans are further dotted around the city, serving as constant reminders to make happiness a priority. Because sometimes we all need a little reminder. I know I did after spending a couple months buried beneath a mountain of work! (Look out for a dedicated post about improving your work/life balance soon…)

Of course, I can’t talk about Copenhagen without talking about bikes. Cyclists are at the heart of the city’s infrastructure, with elevated cycle lines and dedicated traffic lights to guarantee your peace of mind on two wheels. This little detour through a historic cemetery (we paid a visit to Hans Christian Andersen, which inspired several renditions of ‘Under the Sea’) was the perfect opportunity to show off the beautiful bikes we hired from our hotel!

All that activity ensured our appetites were up to Copenhagen’s many fine dining options. It’s rare that I abandon my lycra and trainers for a dress and heels, so having a Michelin-starred reason to put on my finery was a real treat. This salad of mussels and winter greens proved that kale is the king of cool in all types of cuisine.

Copenhagen’s casual cuisine is every bit as delicious as its star-rated options. When I heard about Grod, a cafe that sells only porridge-style dishes packed with healthy ingredients like buckwheat, oats and vegetables, we made a beeline for our bikes and pedalled for our lunch.

Finally, another discovery I made (and am still enjoying as a regular snack) are these whey protein chocolates. I love scouring foreign supermarkets for new foods and ingredients, and anything that combines chocolate with fitness fuel is a non-negotiable addition to my carry on.

Speaking of which, our city break had to come to an end. We had just an hour to spare in the airport, where I ordered a green juice from the Copenhagen’s claim to juice fame Joe & The Juice. Then I wiled away the time pencilling my favourite fitness classes into the upcoming week’s diary. Three days’ rest and I was already itching to get hold of my trainers!

Two and a half. That’s the average number of times I hit snooze on a weekday morning. At least, it has been for the last decade. But when my first wedding anniversary recently came ’round and I learned that the modern gift is a clock, I took the opportunity to buy my husband a gift I secretly desired for myself: a Lumie clock. I’ve been oggling this technology for the last couple years, umming and ahhing about whether it could really make a difference. Alas I always faltered at the point of purchase, put off in the end by the premium price tag.

As a word of introduction for readers who are unfamiliar with this invention, Lumie is an illuminating alarm clock designed to mirror the gradual brightening of dawn and reduce symptoms of SAD (seasonal affective disorder) in the process. It’s among a number of new products on the market that promise to increase your energy levels and enhance your mood. It also works in the opposite way, gradually darkening to simulate dusk when you’re winding down for the night. There is plenty of scientific evidence to suggest this can improve sleep quality, with over-exposure to artificial light and computer screens reducing our melatonin levels – our bodies’ natural trigger for rest. In the morning, alertness-boosting hormones like cortisol take over from melatonin, and these too can be stimulated by gradual exposure to light.

Prepared for the clocks going back

After finally giving into my curiosity, my only regret is not making the investment earlier. I went for the entry-level Lumie Bodyclock Starter 30 (£59.95), and believe it more than justifies the price. Firstly, it’s versatile enough to be both a reliable alarm clock and chic bedside lamp. And, most importantly, it’s brought my snooze average down to nought. I really struggle with dark mornings, feeling the ill effects of vitamin D deficiency within weeks of the summer’s end. I’ll go months without a cold and suddenly I’m struck down by countless infections as the temperature drops. But for once I feel prepared for the clocks going back – I hope you’ve scheduled an extra hour in bed this Sunday – and for adjusting to that official mark of winter.

With my Lumie on side, I wake feeling much sprightlier, and it seems to prevent that groggy wintry feeling from settling in throughout the day, too. I usually wake naturally just a few minutes before the alarm sounds, ready to pounce out of bed without a moment’s hesitation – no need to wait for my eyes to adjust to any harsh artificial light. I especially love how the Lumie lamp casts a soft glow on the wall, like the sun slipping through the blinds. And although I’ve admittedly felt the first bite of a winter cold, the blow has been much gentler this season because I haven’t experienced the exhaustion-induced fuzzy head and heavy limbs that typically accompany a sore throat or touch of congestion.

Rethinking my bedtime routine

I am yet to try the Lumie’s dusk setting, as I’m a nighttime reader and tend to devour the latest novel until my eyes close on their own accord. Until recently, I was guilty of reading on my iPad, but I’ve now resurrected my Kindle to give my eyes a rest from backlit screens and reduce any sleep interruptions caused by a lack of melatonin. I imagine the dusk setting would be an incredible tool for a bedtime yoga or meditation routine – something I’m keen to incorporate soon. Armed for my next sleepless night, I also intend to try the dusk setting alongside breathing and muscle relaxing exercises to reset my body and override any excess cortisol.

If you’d like to know more about improving your sleep habits, please leave me feedback and I’ll plan a dedicated post soon! With that, I wish everyone a winter of restful nights and energetic mornings!

Other illuminating innovations I’d like to try:

• Noisli – Free creativity-boosting background screen for writing without distractions. Bespoke background sounds also help tune out disruptive noises.
• Lucas Hugh Octane Leggings – OK, these don’t generate light per se, but they are eye-catchingly reflective when artificial light shines on the logo and panels. That means I’d feel safe and confident running at night, and would get the full benefit of that post-workout, mood- and energy-enhancing endorphin high.
• Kindle Paperwhite – I like that the new Kindle gives you the choice to read with a gentle built-in front light, but is also satisfyingly paper-like so you can reminisce over the beauty of the book. I’m ready to upgrade!

When checking into an all-inclusive resort like Gloria Serenity in Belek, Turkey, most people would make a straight course for the buffet. Food was high on my priorities too, but there was one stop I had to make before filling my plate: the activities board. I was excited to explore all the ways I could keep fit and feel good about enjoying a few extra indulgences across the week.

Whether you’re on a city break or sun seeking vacation, there are always ways to stay in shape. You may even find a new form of exercise or a healthy cooking alternative you can take back home with you. I rediscovered the cable machine and took full advantage of the lying leg curl – a staple I’ve long petitioned for in my home gym. And the chef’s salmon and lemon skewers were so good I’m already planning to cook them for dinner!

I always look to holidays as a chance to reflect on your goals and come back feeling fresh, invigorated and more determined than ever.  Here’s just a sample of my favourite active moments from my week away.

I eased into day one with some impromptu Pilates by the pool. I love a sun lounger as much as the next person, but after a few hours I begin to feel listless. 20 minutes of Pilates 100s, leg lifts and boat posing awakens my muscles from their slumber!

Sometimes you get the best exercise when you forget you’re exercising. I rarely find time for a game of tennis but on holiday I love to hire a racquet and attempt to better my backhand. My husband is a clever component and had me covering every square of the clay court, but my pre-holiday fitness levels served me well and I managed to claim my first ever victory over him. That was four long years in the making!

As a reward, I cooled down with a dip in the sea. A sting on the bottom by a jellyfish left me temporarily out of action with a rather embarassed Turkish doctor rubbing serum onto my right cheek (see the evidence on Instagram), but I quickly recovered and got back in the game!

Daily yoga classes were held on the lawn at 9am. While I am a fan of the holiday lie in, I did make it to a couple sessions with this incredible instructor from China. Long stretches and spine-opening postures had me sitting tall all week.

And when I couldn’t make it to yoga, I squeezed in a few high-intensity circuits in the resort’s air conditioned gym – heaven after a long and sticky day on the sun lounger!

… Which meant I felt perfectly justified dipping into the impressive display of culinary creations!

And in the evenings we marvelled at the physical feats of the resort’s worldly entertainers.

One father-son pair from Africa even beat a Guiness World Record by doing 60 consecutive backflips. They’ve inspired me to find my own way to defy gravity. That’s why I’m booked in to my first Anti-Gravity Yoga class tomorrow. Expect a full report soon. It’s good to be back!

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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