14 Reasons Why I Decided to Do a Personal Trainer Course

no1 fitness education pt course

I started my career as a beauty and wellness writer for print and online magazines but fitness has always been part of my life, ever since early school years. So it feels fitting to be on a personal trainer course now, a Level 3 qualification with No.1 Fitness Education (one of the leading providers in the industry), which I’m so excited about.

I’m currently two weeks into the course, so here’s why I decided to do it and the journey that brought me here… Maybe it’ll inspire you, too.

I started young… I remember going to the library aged 13 and getting books out on diet and fitness – one was on food combining (it was all the rage in the 80s) and another on callisthenics (another 80s throwback). I ran and did athletics for my school and, after a boozy stint at university, I started running again and doing races in my mid 20s and early 30s. I spent the next ten years dedicated to running, marathons and track training, all of which I loved.

The fitness journey took a new turn… Then I started CrossFit in my mid-30s after meeting another editor who looked super strong, lean and fit. I discovered a whole new way of training and learnt how to move my body in new and better ways. I gradually started building total body strength, something I’d not considered enough before, and this helped me become a much stronger runner, too.

I learnt new skills… What I loved most, though, was learning the new skills in Olympic lifting and gymnastics, which is part of CrossFit, as this engaged me mentally not just physically. There was also all the functional training (that other gyms do, too), that help future-proof your body for everyday life.

Things got serious… What started off as a twice weekly workout is now, five years later, a full time hobby; Last year I did two weightlifting competitions and I’m training for my third. I also do the occasional CrossFit comp. I train six days a week (three-four specifically for Olympic lifts and two CrossFit) and I’ve learnt so much about mind and body strength. You can read more about my weightlifting journey here.

My mindset changed too… What’s also changed is that I no longer kill myself with cardio to keep my weight down, but train for strength and performance goals instead. I’ve found the strong, lean body is a happy by-product of that and it’s 100% changed my mindset into something a lot healthier (and happier).

It was all about goals… There’s nothing wrong with aesthetic goals, and I’ve certainly had them in the past, but in my experience I’ve found working towards challenge or physical goals (like an 80kg back squat or doing pull-ups) is more meaningful and I’m more likely to stick to them, almost effortlessly.

The right expertise is inspiring… All of these experiences have helped me gain a deeper understanding of the training world, what real athlete training is like, and it’s introduced me to some amazing coaches and trainers, whose wisdom has inspired me endlessly. I’m hoping all of this will be genuinely valuable in my own PT training. Last year, I was inspired (mainly by others around me) to take my British Weightlifting Level 1 course; you can read my review here.

My 9 – 5 will benefit… I’m lucky for health and fitness to be part of my job and career and while I’m not planning to pack up my job at Women’s Health, Men’s Health, NetDoctor and Runner’s World at Hearst, this qualification will simply feed into my work as a health and fitness editor there.

I create commercial content for clients ranging from Nike and adidas to Deep Heat and Imodium across print, digital, video and social, and fitness features heavily in this. Whether I’m shooting a workout video or interviewing experts, having a formal training in fitness will amplify my work and give me more credibility as an editor.

Being qualified matters outside of work, too… I know I won’t be any kind of expert overnight but having a formal qualification is so important when it comes to sharing content or advice on my own channels and circles. These days people are too easily self-appointed experts without the right backing, so having credentials from somewhere reputable (another important difference) makes a huge difference.

I might have clients one day… Just because I have no plans to leave my job and become a full-time PT doesn’t mean I can’t be open to possibilities of having PT clients in the future. I absolutely love sharing knowledge, experiences and inspiration so it seems fitting that I might have a client or two one day. In the meantime, I’ll be using my knowledge as an editor.

Choosing the right course is important… Finding an education provider for any kind of course is without a doubt, a minefield. There are so many options, and so many shortcuts. PT or yoga teacher training in four weeks online, without ever having to train a real human? Sure, that’s possible. But how good a professional will you be in the real world?

I choose No.1 Fitness as they came highly recommended from several people I know and their 10-year reputation in the industry is strong. Secondly, they’re one of the only remaining educators with classroom teaching; others have moved entirely online, which seems wrong for something so practical and physical.

It’s comprehensive… My Level 3 course involves a group learning session every Saturday for 12 weeks and on-going e-learning (mainly anatomy) that’s done in your own time throughout. The weekly group sessions are mixture of classroom and gym floor where we are shown how to use and instruct the gym resistance machines, cardio machines, free weights, dynamic stretches and five barbell lifts: deadlift, squat, bench press, overhead press and barbell row. Other providers may not have this level of real-life coaching so we’re so so lucky to have this.

There’s real pride… It’s not just the face to face structure I like but the calibre of the teachers and trainers leading each session is impressive, each one a leader in their field and proud to be working with No.1. There’s also a huge focus, communicated from day one, that this course (unlike others) prepares you fully for the realities of working in the fitness industry, whichever path you choose to take. All the trainers are highly connected and come with decades of experiences and backstories so they are keen to guide, advice and help as much as possible.

I’m obviously excited… having spent most of last year thinking about doing this, I’m so pleased I’ve actually made it happen. I’m the kind of person slightly obsessed with learning and growth anyway, so progressing in an area I’m already passionate about makes it even more valuable and worthwhile; I’m even enjoying the anatomy (although I’ll admit it’s not easy trying to remember it!). I’m looking forward to more knowledge over the next 12 weeks and then finally waving a bit of paper and shouting out that I’m a qualified PT.

If you fancy finding out more about the fitness instructor and personal trainer courses at No.1 Fitness check them out at no1fitnesseducation.co.uk and @no1fitnesseducation

My Story On Metro.co.uk

yanar alkayat weighlifting

I was so excited to be interviewed my Metro recently for an article on the importance of weight training for women: Weight training should be an essential part of your workout routine.

Journalist Natalie Morris asked me to share my fitness journey, how I got into weightlifting, what I love about it, what it adds to my life and why more people, particularly women, should give it a try.

It’s a fantastic article – full of quotes from me! – and some expert tips from others. Hopefully it will inspire more people to pick up a barbell and feel the benefits for themselves.

If you’re still feeling hesitant, maybe intimidated or scared about weights, and unsure how to start improving your strength, then have a read and let me know what you think.

Here’s an extract – my top tips on why you should start weightlifting

Confidence

There is no better feeling than doing something you previously couldn’t or imagined you could do. It will send your confidence soaring.

Coming from zero strength means I’m super proud of my body and my journey –  it still amazes me today that I can do these things. I never forget where I started.

Progress sometimes feels slow and gradual but there are many small wins and milestones along the way.

A huge mental shift in how I view my body

When my fitness journey became about what my body can do, not what it looked like, it became more than just a workout. My mental attitude towards my body is so much healthier now.

The focus is no longer to stay slim and it’s not about achieving a certain aesthetic. My goals and objectives are all related to performance now.

Future-proofing

I decided I had to lay stronger foundations for the future, especially with a family history of osteoporosis and knowing women’s muscle mass shrinks with age.  I was determined to go into my 40s with a stronger physique.

The quest to build all-over body strength led me to CrossFit where I learnt how to move well with weight bearing and bodyweight exercises.

So while I work on my fitness goals, I’m also building a body for everyday life so I can lift, push and pull things without hurting myself, and building stronger bones for later years.

It’s a lot of fun!

Having a purpose is one of the best ways to enjoy exercise so it never feels like a chore. It’s never an effort getting up early or training after a hard day at work when you have goals in mind. And once you’ve finished a great barbell workout, the endorphins are through the roof.

Mental focus

I always have short term and long term goals – whether it’s hitting a certain weight on a lift or working towards a competition – and these keep me locked in and committed.

The people

Being surrounded by people who are also working towards various fitness goals is hugely motivating and that kind of positive, determined, can-do attitude is contagious.

So the cliche of surrounding yourself with the right people is not just a saying, it’s very true.

You’ll break down barriers

I also want women to breakdown their own perceptions of what they think can do and achieve.

What is heavy or seems impossible one day, will be normal some day in the future if you keep at it so don’t get too frustrated with what you can’t do. Focus on learning how to improve it. 

Read more: https://metro.co.uk/2019/07/21/weight-training-should-be-an-essential-part-of-your-workout-routine-10136518/?ito=cbshare 

Follow more of my fitness and weightlifting journey at @yanarfitness

My journey into weightlifting and what it’s like to be a beginner weightlifter

vintage split jerk

I never set out to do weightlifting. A few years ago I didn’t even know what Olympic lifting was, but I’d started CrossFit and a whole new world of fitness had opened up. The killer combinations of Olympic lifts (snatch, clean & jerk, power clean, etc), gymnastic / bodyweight moves and functional training challenged me physically and mentally.

I was hooked on the adrenaline and intensity of the workouts – heavy weights, fast paced and fierce. Plus, I was learning all these new barbell and gymnastic skills so the journey didn’t stop there…

 

The prequel

During the first few years of CrossFit training I was still running marathons.

The deadlifts, back squats and cleans and functional training such as box jumps and kettle bell swings, all helped me to develop more strength and more power through my hips, glutes and core, which translated really well to stronger running. I could run faster and for longer, and without any sight of injury.

I ran Snowdon Marathon in July 2018, coming in the top half of women (I’m usually trailing at the bottom of the pack) and felt elated not be defeated by a mountain.

However, I decided to park marathon running for a while and spend the next 12 months focusing on bodyweight and barbell skills, particularly pull-ups, toes-to-bar and the snatch, as I was still lagging behind in these. And you know how the saying goes, work your weaknesses, so now was the time.

I found a great weightlifting coach – John McComish, an ex-national champion (for England and Ireland) in Olympic lifting – at Peacock’s boxing and weightlifting gym, which is a local community place but known for its competition training, and I immediately felt in good company.

 

Being a newbie all over again

When I started having weekly one-to-one session with John, in October 2018, all I wanted was to improve my snatch and gain more confidence getting under the bar. At that point, I hadn’t even heard of a weightlifting competition, but by February 2019 my numbers were all going up and John started seeding the idea of entering one ‘some time this year’, which of course, sounded ridiculous to me.

Entering a comp was a bit like how running a marathon feels like something impossibly out of reach for a new runner. The distance feels enormous and you have no concept of what the training or the event is like.

Because I still remember those days, all those years ago as a beginner runner, and also as a beginner CrossFitter, I can recall that feeling of being new to something and how it can feel a bit intimidating at times.

That’s why I always like to remember my journey and where I’ve come from – from super slim, no-upper body strength, serial runner in my 20s and early 30s, to now being able to deadlift 100kg and clean and jerk 55kg (my body weight). It makes me feel super proud.

So I try to cut myself some slack when I’m frustrated that I’m not performing or improving, as I’d like to. It takes a while to build strength and technical skill and I respect that I’ve only been focusing on this for six months.

 

When it sparks joy (and when it doesn’t)

There’s no better feeling than hitting PBs (or PRs if you’re reading from the US). I felt mighty high and floated around with a new confidence when I hit a 40kg snatch (which I used to think was a far-off distant goal) followed unexpectedly by a 42.5kg snatch the following week, and felt totally euphoric for hours that evening.

I’d never experienced the bar riding up so smoothly before, and then catching the weight within seconds and standing up with it strong above my head, and I just wanted to do it again and again.

But of course those big weight PBs don’t come all the time so with the highs there are also lows. I’m currently missing a lot of lifts and it’s hard not to feel like I’m doing something wrong or that maybe, I’m just not right for this. Imposter syndrome definitely springs to mind!

My inner critic might occasionally try and whisper that I’m not a natural lifter and that I’m forcing myself into this sport but I just have to gently shut that voice down and get on with my training. At the end of the day, even if I don’t make huge gains, I’m doing it because it’s fun and hugely rewarding.

Learning something tough that pushes your limits toughens you up, and the confidence and strength I’ve gained has carried over into other parts of my life, so the joy it all ‘sparks’ as had a domino effect.

 

Sharpening the tools

In my mind, I regularly visualise each lift and each part of it and sometimes fall asleep replaying the sequence over and over. It’s great to have something so positive to focus on but it’s also frustrating when the lifts don’t happen in reality.

Powerlifting, which is made up of the deadlift, back squat and bench, is different as the bar doesn’t have to travel overhead or fast so the skillset needed is quite different.

Olympic lifting, particularly the snatch, is highly technical – you need mobility, strength and speed, as well as the mental focus to put all the pieces of the puzzle together. I think the combination of mental and physical skill really appeals to me.

The snatch is performed fairly fast but to make it happen several tiny adjustments have to come together perfectly, and if or when, one tiny element is out of synch then the lift just doesn’t happen. Failing lifts is part of the practice, which is why training can be really frustrating.

I surround myself with a gang of super positive fitness friends who motivate me to work hard and stick to it. And, for all its faults, Instagram can be a motivating place too – I follow small but mighty women, such as 55kg weightlifter Allie Rose (@livlaflift58) and CrossFit queen Jamie Greene (@jgreenewod) as well as CrossFit athlete turned weightlifter Jocelyn Forest (@jocelynforest).

 

What next

I absolutely love spending time, effort (and money) on this new fitness goal. While it can take over your life (in the same way CrossFit or any other sports training can), I’m trying to see it as just a very healthy hobby. I love seeing myself get stronger, not just physically but mentally too, and love learning and drilling the skills.

I still run – little and often, although no long distance this year – and I still do one or two CrossFit classes a week as I have a lot of friends there, and I enjoy it, so I haven’t given up the fast and furious workouts just yet.

I have no idea where this weightlifting journey will take me – just like how I had no idea that starting CrossFit four years ago would lead me here – so I’m excited by that unknown too. I trust I’m on a road that’s positive and empowering so I have no worries of what may come.

 


 

Are you a beginner, or experienced weightlifter? Have you nuggets of experience or wisdom to share? Have you also transitioned from CrossFit or maybe you just want to give it a go? If so, let me know! Keen to hear more on this topic…

My three fitness goals for 2019

1000 KM challenge medal

Every year I have a few big fitness goals to focus my time on. For a goal-orientated person this is what gets me out of bed (usually at 5:30AM to train!).

Last year I ran Snowdonia Trail Marathon in July which was an amazing ultra event on really challenging terrain and where we summited Snowdon (around mile 23) and then hobbled downhill to the finish line. I’ve done many marathons but this required specific work on muscle endurance and to get comfortable on hills and elevations so I spent the first six months of the year training for that with running and endurance coach, Luke Tyburski.

snowdonia trail marathon finishers
The finish line Snowdon Trail Marathon @yanarbeauty

After a lovely long summer break with almost no running, the rest of 2018 was spent doing Park Runs (although not sure what’s harder, running fast 5Ks or marathons!) and enjoying being back at my CrossFit gym building strength and working on my olympic lifting skills.

The snatch is my nemesis so I’ve been really trying to crack that with coaches at Royal Docks CrossFit as well as oly-lifting coach and ex-British champion, John McComish, who I’ve been training with at Peacock Gym in east London for the last few months and will continue next year.

I’ve always liked working with coaches for the expertise and accountability they bring so that’s something I highly recommend if you’re serious about a goal.

What’s in store for 2019?

The 2019 goals are in place. I usually start thinking about these in the last few months of each year so I have enough time to mentally prepare and plan ahead.

This quote by Seth Godin which is one of the ways I approach goal setting. It has to be something difficult and scary enough to keep you on your toes but not completely out of reach. I also like it to involve a mix of physical and mental.

If it scares you quote seth godin

Yoga

From January to July I’ll be spending most of my time and energy on my yoga teacher training course, which finishes with two weeks of assessments in July. The coming months will involve lots of practice teaching friends and family, assignments and homework and a big end of year project.

To squeeze this in to my already packed schedule (and because I don’t want to cut back on my training) I plan to basically cull my social life for a few months to carve out the extra time I need. It’s only temporary so I’m sure my friends and family will understand and won’t mind. I did the same last year for the marathon training so they’re pretty used to it now!

CrossFit

To keep making improvements I have booked a CrossFit competition in May – a pairs fitness competition called Inferno Series, which I did last year. It will be great to try and beat our 2018 scores and ranking and give us something to work towards. After that I’d love to do a singles CrossFit competition (Rainhill Trials in Manchester is one of the most popular ones) but as this is is a ballot entry I’ll have to wait and see.

Running

I’m trying something different this year so instead of one big event I’ve signed up to do the 1000KM challenge with Pow Virtual Running, which simply involves running 1000KM within 12 months, from January 1st. I chose this for the aim of being more consistent with my running rather than doing a massive push for six months and then nothing for a few months.

I’m definitely motivated by numbers so by splitting the challenge into weekly and monthly goals (it’s around 20K a week or 80KM a month) I will have something very tangible to keep me on track provide me with a more regular running habit. Plus you get a really fun-looking medal at the end of it :)

1000 KM challenge medal

So there we have it. Three key focusses for 2019 which should definitely keep me busy, motivated and excited. What are yours??

3 Yoga Moves to Help with Running

wanderlust festival london yoga
wanderlust festival london yoga

 

Anyone sticking to just one form of exercise may soon experience the impact of over-training the same muscle groups and the potential risk of injury.

 

I only became a stronger runner after taking up CrossFit (almost ten years after I’d first laced up) and I quickly discovered how functional workouts and barbell training improved all-round body strength and cardio fitness. Not only that, the Crossfit workouts also helped build a strong midline and core – essential for running – and propelled my hip power and mobility, particularly useful for the trail and hill-races I’ve been doing recently.

 

In a similar way, integrating yoga into a weekly routine can be just as beneficial. Runners are notoriously stiff and this can cause strain on joints, muscles and tissues. Flexibility and mobility can help prevent injury and help runners perform better.

 

I’ve also valued my weekly yoga class for the last gazillion years for its deeply calming effects. It’s the one time in the week I can stop and let my breath, mind and body settle, which work its own kind of magic too.

 

Here are three tips from yoga teacher, Jaime Tully, on how yoga can help runners with a few tips from my own experience:

jaime tully yoga teacher

1.

‘Just five to ten minutes of yoga before and after your run will improve both your mobility and recovery.’
TRY: sun salutation to warm up your whole body and loosen all the key muscle groups before you run.

 

2.

‘Spinal poses such as twists are a great way to ease the lower back which gets impacted by tight hamstrings and glutes.’
TRY: A simple pose such as Meru Wakrasana (spinal twist) can help relax the spine. With eyes closed and breath awareness in the spinal pathway for five rounds of breath can enhance the practice.

 

3.

‘Swap a run for a Vinyasa class. It’s the best style for those who crave movement and can still have the intensity of a run. You’ll burn calories, get lost in the movement and restore the areas of your body that could be perhaps damaged by repetitive strain.’
TRY: For an alternative to a Vinyasa flow class, you can incorporate a more gentle and relaxing yoga session into your weekly routine as I have done. This can help calm the nervous system and act as an antidote to any high energy workouts you do.

 

Jaime Tully is one of the many leading yoga teachers and fitness experts at Wanderlust Festival in London on Saturday 15th September. A day festival of running, yoga and meditation – three of my favourite things!  Check it out – tickets still available.

I’ve fallen out of love with running – here’s how I’m going to fix it

homer_running falling out of love with running

It happens. There I was, not so long ago, running like nothing in the world compared to the freedom and joy of hitting the road on a run and bam! It couldn’t be more different now. Legs feel like they’re wading through mud, ankles like they’re strapped with lead and the mind split in two having the most almighty wrestling match. One half wishing it could be anywhere else but out there on a Saturday morning and the other half willing and coercing it to keep going.

It’s been a mental and physical battle like this every time I’ve run for the last few months, so me and running are currently going through a bad patch.

sports running giphy

This change of head and heart has been a little untimely to be honest as I’m exactly half way through a six-month training block for Scott Snowdon Marathon on July 15th. So with just three months to go before I am literally on a mountain and having to run up it, I have to sort my head out, fast.

So what do you do when you no longer want to run (but you have shit loads of training to do before a big race)?

What do you do when you’re half way through an 18 miler and there’s an overwhelming feeling to just stop and call it a day.

What if something else is flavour of the day? In my case weightlifting and Crossfit? I find these two activities waaaay more fun right now but I have this mountain race looming over me so now is not the time to spend Sunday afternoons at my Crossfit gym perfecting my snatches.

In the last few weeks and months I’ve been riddled with non-stop negativity, before, during and after the trainers go on. This negative mind-set became so bad and loud that on my last 20-miler I gave up at mile 11, sat down at the top of Greenwich Park (not a bad place to pack it all in) and refused to get up and get going again. My head wasn’t in it and no mind game or visualisation trick was going to work this time. I had officially fallen out of love with the run.

I’d been trying to deal with this alone for several weeks with no progress so I finally consulted my coach Luke Tyburski. (Big plug here for Luke as he’s so much more than just a running coach but super experienced in the mental side of challenges too).

‘It happens. And it happens to more of us than you realise,’ he says over our Skype consultation. From what I understand from Luke and reading about others, running without joy happens to everyone from elite athletes to novices. It happens to people who have been running and racing for over ten years like myself and to people like Luke who run phenomenally long ultra races around the world. But there are ways around it.

So he gave me three bits of good advice:

> Grab a cup of tea and have a long serious chat with yourself. Really ask yourself why you’re doing it. What’s your motivation, why do you want to run this race? And even once you’ve answered it dig deeper and find out more. If you say you love trail running ask why, what does it do for you? What will completing this event mean?

> Look ahead into the future and see how this fits into longer-term goals. Will this race be a stepping-stone to other challenges? Will it make you stronger for other goals in mind?

> Find your happy place again. Take the weekend off long runs and go out for a casual run instead: no watch, no time, no pressure or expectations and run for as long or little as you want (say, up to one hour) to regain your confidence and find your happy place again.

So I’m working on the above.

To combat negative periods when out on the ground, ultra runner Debbie Martin-Consani, who I met on a press trip for Montane and Polygeine (which is a clever anti-odour technology used sports clothing) and she recommend counting while running to help calm the mind.

‘Count to 10 over and over again. It’s like a temporary distraction.’ It sounds a bit nuts but I’ve been doing this and it genuinely works. I just keep counting 1-10 in time with my strides, a bit like an insomniac, and eventually find a quiet place in my mind again. A bit like falling asleep.

Luke also recommends switching the point of focus when we are in a whirl of negative thoughts during a run.

‘When you’re being internally negative (e.g. thoughts about painful muscles or discomfort) focus on the external e.g. the weather, the scenery (enjoy its beauty), or the fact that you can run/train/lift etc, and there are millions of people who cannot.

– this has actually been very useful as I realised running the same route for months on end has been slowly feeding my boredom. As soon as I changed routes last week I started externalising and not internalising. The run was so much better. Sounds obvious but sticking to a route we know usually helps with getting the miles in without too much thought but after some time it seems like this familiar route has a counterproductive effect.  

‘When focussing on the external (bad weather, hard hills, heavy weights etc) move your focus internally. Do you feel strong, have you done this before? Did you survive it last time? Positive self talk is a cliché but it goes a long way.

‘Finally when you’re on a tough part of a race or run and it’s physically demanding, accept this is your ‘new norm’. Don’t fight it. Acknowledge the negative thoughts and say I hear you but you are not helping me. I will not let you drag me down.’

This is not the first time running has lost its spark for me – after my second marathon I didn’t run for two years and hung up my trainers again for another year when I started Crossfit in 2015, but then had a comeback with two marathons 2017 – so I know we’ll get through this; like any relationship we will reconnect again. Let’s just hope I find my happy running place before I’m on the side of that mountain.

Would love to hear if you’ve been through the same and any of your negative-fighting tips and tricks please!

X

13 Holiday workouts, no equipment needed

best holiday workout no equipment needed blog

best holiday workout no equipment needed blog
My own holiday workout completed in a sweaty time of 13 minutes 22 seconds. Can you beat it?

I know working out on holiday isn’t top of most people’s agendas but occasionally you might feel like sweating it out to balance out the cocktail calories and clear away the cobwebs. If you don’t have access to a gym – say you’re doing a villa or apartment rental – it’s handy to have an arsenal of drills to dip into. That’s why I’ve collected and compiled this list of workouts that can be done any time, anywhere, quickly (because there’s a holiday to enjoy) and most importantly, with no equipment needed (so there really are no excuses). They are also accessible for any level of fitness which is also great.

The sequences on this list targets the whole body, strength, mobility and cardiovascular power in one swift session and mixing up high intensity and strength makes it super efficient. Most have been taken from CrossFit programming so for time means as fast as possible to get your best time – this definitely lends more intensity, as does the higher volume of reps. You can even then repeat your workout another day to see if you can beat your time.

AMRAP means as many rounds or reps as possible which also creates a sense of urgency. Having a rep scheme to work to – rather than simply working for 30-seconds – contributes to a more effective session as you have a specific volume of work to get through which creates more focus. This combination of time and reps pushes you further. Most of these are short, sharp and sweat-pouringly effective.

I recently did #2 and it took me 13 minutes 22 seconds. Can you beat it? Have a go and let me know!

TIP: When you see 100 reps, break it up which ever way want. So I did 10 rounds of 10 for workout #2. Five rounds of 20 is also doable, although you might find you slow down on the burpees if you have to do too many in a round.

13 best holiday workouts

#1. For time: 100 burpees

#2. For time:

  • 100 push ups
  • 100 squats (hip crease below knee)
  • 100 burpees

#3. 10 rounds for time:

  • 10 pushups
  • 10 sit-ups
  • 10 air squats

#4. As fast as possible for time: – this is a great warm up workout

  • 21 air squats (hip crease below knee)
  • 21 pushups
  • 15 air squats
  • 15 pushups
  • 9 air squats
  • 9 pushups

#5. 8 rounds for time:

  • 10 situps
  • 10 burpees

#6. For time: 

  • 75 air squats
  • 50 pushups
  • 25 burpees

#7. 10 rounds for time:

  • 10 air squats
  • 10 pushups
  • 10 situps
  • 10 dips

#8. 20 minute AMRAP (as many rounds/reps as possible):

  • 20 walking lunges
  • 20 situps
  • 20 pushups
  • 20 squats

#9. Go as fast as possible for time: (another great warm up workout)

  • 21 squats
  • 21 burpees
  • 15 squats
  • 15 burpees
  • 9 squats
  • 9 burpees

#10. 15 minute AMRAP (as many rounds/reps as possible)

  • 5 push-ups
  • 15 sit-ups
  • 30 squats

#11. 3 rounds for time:

  • Run a half mile
  • 30 burpees

#12. 4 rounds for time:

  • 20 burpees
  • 20 push ups
  • 20 sit ups
  • 20 squats

#13. Stabilisation / core work 

  • 30 second or 1 minute plank hold
  • straight into 25 sit ups
  • repeated 3-4 times

 

In the kitchen: 4 best non-dairy and vegan protein powders

I’m on a mission to get stronger and if you read my column on Healthista.com you’ll see I’ve taken up Crossfit. To build more lean muscle only protein will help. As I don’t eat dairy I need an alternative to whey powder so I’ve been trying a variety of non-dairy shakes and powders suitable for vegans. These are my favourite, ie. the tastiest and best I’ve tried so far. 

1. Neat Nutrition Vegan Protein, £34

A combo of hemp and pea powder for 25gm protein per serving. Try the chocolate or vanilla for a delicious milkshake-style drink. I think the touches of xylitol and stevia are the secret to the great taste so even without milk, just water, and without having to add any other powder or ingredients, it’s lip-lickingly tasty. If it’s too rich however, just add more liquid. www.neat-nutrition.com 

Neat Nutrition Best Vegan_Protein

 

2. The Protein Works Natural Sunflower Protein

Made from 100% organic sunflower seeds, high in fibre, minerals and nine amino acids and the taste is surprisingly nice – I thought it would be bland but it’s mild, nutty and a bit creamy. While it doesn’t really need mixing with any other powder I’ve been adding Neal’s Yard Organic Berry Complex to give it a lift – a powdered berry complex high in vitamin C so it’s a great antioxidant and immune boost especially after working out so hard when oxidation is at its peak. Best bit about Protein Works Sunflower Protein is the price – not everyone can afford the super luxurious protein shakes out there so if you’re on a budget, look no further. www.theproteinworks.com

 

best vegan dairy free protein shakes

 

3. The Super Elixir Nourishing Protein Powder, £48

I’m so pleased I’ve discovered this one from Elle Macpherson’s WelleCo brand and was lucky enough to hear all about it from Elle herself at the press launch of her 4-Week Body programme this week. The Protein Powder contains all high quality, organic and vegan ingredients as a superior alternative to whey: pea, brown rice, all nine essential amino acids, B vitamins, cacao powder and a plethora of antioxidant richness from acai, pomegranate, dandelion, grapeseed, rosehip and so much more!  This is a truly intelligent supplement drink. The tasty is mild and chocolatey and works perfectly well alone which I love. The sweetness and chocolate taste are both low so if you want a more intensive experience on your taste buds add one and a half or two scoops. www.welleco.co.uk 

elle macpherson super elixir protein powder event
Meeting Elle Macpherson and Dr. Simone Laubscher at the launch of 4-Week Body ReBoot in London

elle macpherson super elixir protein review

 

4. Nutriseed Hemp Protein Powder, £11.49

This is from a new superfood retailer Nutriseed and I just love the style and packaging – simple, bold and gutsy. Hemp powder is green in colour but doesn’t taste as green as you might imagine (it’s not as terrible as spirulina) but it doesn taste better with another ingredient so I’ve been using this with the same Neal’s Yard Organic Berry Complex featured above. I’ve also been adding this hemp powder to supplement other shakes. While hemp is not a complete protein (as it’s lower in a few of the amino acids) the bonus is the omega 3 and 6 fatty acids and fibre it contains. www.nutriseed.co.uk

hemp protein nutriseed review best non dairy and vegan

 

I have a protein shake after every single Crossfit workout (I do three a week at Royal Docks in East London). The protein fuels muscle growth and aids recovery and the liquid forms means it’s broken down and digested quicker then solid food. I ALWAYS follow with a proper breakfast or lunch though as these are not meal replacements, but food supplements.

Doing more weight-bearing exercises as I speed through my 30s is important to help maintain bone health, keep metabolism high (which starts to drop the older you get), keep limbs nimble and skin toned. Basically to help fight all the signs of ageing!

Not heard of Crossfit? Now’s the time to check it out! It’s an intense workout that uses functional training, weightlifting and gymnastic exercises in interval style drills. It’s fast, furious and fun and a great way to build all-round fitness and strength but to really make a difference it’s also down to nutrition.

If you’ve tried a good protein shake recently sans the whey and dairy then let me know! Or maybe you’re a dairy-free Crossfitter with some good tips? Tell me more!  x