As part of the festivities for last Friday’s World Sleep Day (it’s March 17th – perhaps mark it in your calendar for 2018 and maybe grab a belated extra hour snooze tonight?!) I had the superb opportunity to hop on board a plane with a friend and voyage to the peaceful climes of Westin La Quinta, Marbella. I’ve written extensively about the importance of sleep – it’s a critical component of the wellbeing formula, rather than some sort of hedonistic luxury. To quote sleep legend, Professor Adrian Williams, we’re taling about ‘survival of the most rested‘. In line with this, I was thrilled to trial Westin’s brand new Bedtime Routine and to have had the chance to gift two lucky people their very own wellbeing break to the beautiful Westin La Quinta, Marbella! I spent a few nights in one of their deliciously compelling ‘Heavenly’ beds, so-called for good reason, and left feeling better than when I arrived, which is a sort of wellbeing nirvana, to my mind! Click MORE below to see the full behind-the-scenes of the routine and a little glimpse into the trip… (more…)
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This Monday is known as Blue Monday, a statistically miserable day by virtue of things like rain, dark, cold, work, abandoned resolutions, fatigue etc. I recently attended a fascinating TEDx talk by Professor Adrian Williams, a 30-year-practised leading authority on Sleep, based at London’s Guy’s & St Thomas’ hospital; I was reminded of sleep’s unsung value to our lives. Consequently, to combat Blue Monday, I’ve decided to revisit the theme of ‘the importance of sleep’ and have added a few bonus bits & pieces! I think most of us recognize we can benefit from it, but we don’t approach it in a structured way. The appropriate length and quality of sleep allows your body to function at peak efficiency both mentally and physically, and it’s just as valuable as regular exercise and wholesome nutrition. A good night’s sleep can improve overall health and make every aspect of the subsequent day more productive, so I’ve detailed what I think are the key reasons why we should all invest more time in our rest! In this post, I’ve also collaborated with Philips to test their Wake-up Light, as getting up is the part of sleep I find the most difficult! Click MORE to see it all… (more…)
If you’ve been following the musings of Fitness On Toast for a while, you might know that I often focus on the importance of sleep to complement a healthy lifestyle. It’s one of the key inputs that many of my Personal Training clients seem to minimise! To further my understanding of sleep, I recently took part in a fascinating research study to find out how sleep can enhance sporting performance and indeed overall fitness. Bensons for Beds, the UK’s leading bed specialists, have teamed up with The Sleep School, founded by the UK’s leading sleep expert Dr. Guy Meadows, to create a new data-driven resource, which aims to help everyone achieve a peaceful night’s sleep, in a natural way. This post reviews the test, and includes an interview with Dr. Guy, digging into the theory a little more! (more…)
Last Friday night, I was invited to attend a seriously unusual sleepover… Dr. Guy Meadows, one of the UK’s foremost authorities on all-things ‘sleep’ & founder of The Sleep School was running a consultation at the Charlotte Street Hotel in partnership with Febreze, who’ve just launched what I can only describe as ‘sandman mist’ for your bedroom and sheets (though they call it Sleep Serenity)! After we concluded, I put into practise some of his tips & tricks in one of the hotel’s deliciously comfortable 6ft beds for an uninterrupted, pure night’s sleep. This post builds upon my previous article on Sleep last month, and gives a feel for Dr. Guy’s Five Secrets of Great Sleep to help your body operate at its peak when you’re working out the next day! (MORE…)
One of my favourite feelings in the world is collapsing into my bed, physically and mentally exhausted, knowing that I have a long, deep, deserving sleep ahead of me. But that’s not just lazy indulgence, as a good night’s sleep isn’t a passive activity, but rather, I think it’s just as actively valuable as regular exercise and quality nutrition. A good night’s sleep can improve overall health and make every aspect of the following day more productive. This post is my take on why and how sleep matters in your healthy lifestyle.
1) “WHY SHOULD I ???”
Getting the right quality and amount of sleep:
– Enhances muscular recovery by speeding-up protein synthesis,
– Restores and maintains mental alertness (by discharging the brain’s accumulated daily Adenosine build-ups),
– Releases Human Growth Hormone – 60% to 70% of daily HGH secretion takes place when you’re in early sleep, following which the deepest sleep cycles often occur! Poor quality sleep can negatively impact human growth hormone levels.
– Restore organs, bones, and tissue; replenishes immune cells; and circulates human growth hormone around the resting body.
– Vastly improves the quality of interaction with other people!
2) MY “SLEEP TIGHT” ETHOS…
‘Get more sleep’ is easily said, but I know a lot people who simply can’t fall asleep, and toss and turn for hours on end. For a while, that was me too, stuck in a catch 22 of feeling too tired during the day, going to bed too late and waking up too early in the morning, only to do it all over again. One way I tackled this was by working out on a regular basis which is proven not only to help you fall asleep, but also to improve the quality of that sleep. Every body is different, so it takes time to figure out what works best for you; I personally prefer a heavy workout early in the morning, a productive day, then a light ‘exercise’ in the late evening (e.g. a power walk which gives my body the final reminder of just how tired it really is!). I wouldn’t recommend doing an intense workout before bed as that energises the body instead of calming it. Afterwards, a relaxing warm bath (I add this lavender bath oil to unwind muscle fatigue) and a mint tea (try to avoid any caffeine or alcohol before sleep, as they’re stimulants). Other things that may help is avoiding oversleeping as it will interrupt your circadian system (‘body clock’), which in turn will set you off later when you need to fall asleep. I’d stay away from sleeping pills as much as possible as they cause the body to develop a dependency, and they don’t get to the root of the real problem anyway, but just mask the symptoms. There are stories of politicians surviving on 4 hours sleep a night, but frankly, that’s unhealthy for anyone in the long run. I’ve always felt 7 hours to be a minimum in order to maximise wellbeing during the day, and I regularly aim for 8 hours. Also a room that’s dark and not too hot helps too. Investing in the largest & highest-quality mattress the room will take can be life-changing, and even fun little apps like the Sleep Cycle alarm clock can help you sleep smarter too!
3) “…AND WHAT IF I DON’T ???”
Not getting enough / high-quality sleep:
– Weakens the immune system,
– Renders you less energetic which will lower the quality/intensity of a workout,
– Affects the concentration of sugar levels in your blood – they’re likely to become elevated, which can lead to development of a pre-diabetic condition,
– Slows the metabolism, leaving it harder to maintain or lose weight,
– Induces a sluggish sense,
– Can increase appetite (certainly does with me!),
– Makes you moody and loose the motivation to workout or do anything!
Hope that helps you to rest up, sleep well, and train harder!
During my blog trip to Bermuda last month, I trained with the elite sailors from Team Land Rover BAR, the Great British hope for the 35th America’s Cup and run by the most successful Olympic sailor of all time, legend Sir Ben Ainslie. Whilst they’re a brand new team for this event, they mean business with a 150-strong contingent and a well-funded £80m budget; second place isn’t an option, they’re out to #BringTheCupHome. This was a pretty unique and exceptional opportunity for a bit of an amateur sailing geek like me. I’ve previously featured professional sailing teams on my adventures with Helly Hansen, and indeed myself trained with Team Concise, as well as participating in Cowes Week 2016 (placing third!). The America’s Cup is something altogether different; akin to a Formula 1 on water, it’s the hardest cup in all sport to win, with only 4 nations having won since it began in 1851 – and NOT Britain, yet. This year for the first ever time, it’s being held in the Great Sound, a sheltered yet windy expanse off the Bermuda coastline. This is the most glamorous and intensely competed meet in the sailing calendar, and I was allowed super-rare insight into the team’s training regime. Warning: it’s beyond gruelling! Read on… (more…)
The Bermuda Rectangle. Is what I thought it was called, but it turns out that doesn’t exist either. Apart from a superstitious fiction of vanishing vessels and the even-more-mysterious Bermuda Shorts, I’d not really encountered the island of Bermuda before. This marvel of nature is a long, thin, subtropical, volcanic island (made up of 181 mini-islands!) that’s shaped like a seahorse, and is a veritable slither of paradise with soft pink sandy beaches and turquoise waters. Marine heritage is a fundamental part of daily life here, and it offers simply some of the best sailing conditions in the world. When the Bermuda Tourism Authority invited me to tour the island and train with the Land Rover BAR team ahead of the elite and ultra-prestigious Americas Cup in May, I commenced my research; Turks & Caicos is 1,340km away, this isn’t in the Caribbean, it’s one of the most isolated islands on the planet, and it’s surrounded by absolutely nothing other than the fresh depths of the Atlantic Ocean. And its waters are blessed with lashings of wind; a sailors mecca! What I discovered when I set foot on the island couldn’t have been more unique; this is one of the most welcoming gems I’ve encountered on my voyages! Click more to see behind the scenes from the sailing equivalent of F1, as well as my top 10 wellbeing activities on this stunning, arresting island! (more…)
Last weekend, I voyaged westward to Bath for a distinctly British wellness escape. For years, I’d sampled the Instagram candy that was geotagged from this beautiful Georgian city, once revered by the Romans as the only hot springs in the UK – but this was my first IRL trip. VisitBath asked me to pop down for a weekend to experience the wellbeing benefits of this UNESCO World Heritage site for myself, so I jumped at the chance! What I found was an intoxicating blend of fresh air, relaxing proportions, historic significance, aesthetically arresting architecture, and a pace of life so wholly different to London (yet just 1hr 20 mins away on the Paddington flyer) that it was hard not to cut loose the stresses of the working week! Click more to see the key highlights of what I unearthed!
London is arguably one of the world’s greatest cities, but living and working here, Londoners can become blind to its rare brilliance. Precious gems like Trafalgar Square, Parliament, The London Eye, The Mall (etc), are casually tarred with the ‘tourist’ brush, and avoided for fear of disrupting ‘the daily mission’. It’s a superfast-paced city in which to work and live… but it doesn’t have to be that way! In what is the first ever staycation Active Escape review to feature on FitnessOnToast.com, I recently spent 3 cosy days inside the walls of the palatial Corinthia Hotel London investigating something genuinely innovative; the Brain Power Experience. It’s been designed in conjunction with the hotel’s Neuroscientist in Residence, and was totally transformative for me! It worked, and conclusively proved the hypothesis that you can enjoy an exceptional and differentiated wellness break whilst at home in this frenetic city, emerging revived and fired up! Click more to see what your own restorative well-being program could involve… (more…)
What is my book ’FIT IN 3’ all about, and why did I call it that anyway? It’s a fundamental realization I had over 10 years of working in the fitness industry, every day. This post will give you a little teaser of the power of 3; despite what the fitness industry would have you believe, there’s no magic formula, there need be no expensive products to buy into, no supplements, no starvation diets, and no demonisation. It is the ultimate in simplicity, inclusiveness, balance, mix and fun. It’s not a ‘system’, but it is knowledge, an entire approach, and the only book you’ll need to lead a realistic, sustainable healthy life. You can pre-order your copy right HERE and I’ve added some sneak-peak pages inside the book too, to give you a flavor of some of the delicious, Scandi-inspired healthy recipes!