blogs Tue, 02 Sep 2014 00:00:00 +0000 en hourly 1 Day 3: Tamara's Challenge - how fast you can run a mile? /blog/tamaras-challengehow-fast-can-you-run-a-mile/ /blog/tamaras-challengehow-fast-can-you-run-a-mile/#comments Wed, 03 Sep 2014 00:00:00 +0000 Sweaty Betty /blog/tamaras-challengehow-fast-can-you-run-a-mile/ It’s day 3 of The 30 Day Sweat Challenge and today your fitness task is set by Sweaty Betty’s founder and Creative Director Tamara Hill-Norton.

As a keen runner, yogi and swimmer, Tamara challenges you to see how fast you can run a mile, then share your time on social media using #SB30DaySweat.

Sweaty Betty sat down with Tamara to find out all on why she loves to run, her weekly workout schedule and her favourite run routes in and out of London.

When did you first get into running?
Six years ago, when my family and I first rented a weekend place by the beach. Running was my way of getting rid of all the stresses of city life each weekend.

How often do you train?
I run about 3 times a week; every Monday after work with the Sweaty Betty run club, on a Thursday in Gunnersbury Park with the dog and once at the weekend – either on the beach with the kids or on my own to a playlist. If I’m training for a triathlon, then I will go running in Richmond Park after a bike ride. Each run is between 5-10km, but Annie - our run club coach - makes us do sprint training quite often too.

Do you enter running races such as marathons?
I do triathlons rather than running races, as I like to vary my training.

What is it that you love about running?
I love to run in beautiful places - especially on beaches as I find it so calming and rids the body and mind of stress. I also like to run in new places and cities that I'm unfamiliar with, as I get to explore a bit whilst exercising. I love the way you can put on some running clothes and a pair of trainers and be out the door in a second, exercising straightaway - it's a great time saver. My final reason? The endorphin high after running is so addictive. I always feel AMAZING after a run.

Hydration is key: Don't forget to drink at least 2 litres of filteres water today.
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Day 2: Stock Up On Superfoods With Naturally Sassy /blog/fuel-your-workout-with-blogger-naturally-sassy/ /blog/fuel-your-workout-with-blogger-naturally-sassy/#comments Mon, 01 Sep 2014 00:00:00 +0000 Sweaty Betty /blog/fuel-your-workout-with-blogger-naturally-sassy/ Sneaking some superfoods into your diet can help you go that extra mile and ensure your body stays happy and healthy. Below, guest blogger Saskia - author of Naturally Sassy - talks superfoods and how to make them meal-time regulars. Don't forget to do the Hiitgirl workout today too. 

I love super foods! You’ve probably been hearing about them all over the place these days. Chia seeds, açai, baobab.
A super food is anything that has an insanely high nutrient density, and properties that can help heal, repair and support our bodies as we go through our lives. I’ve listed some of my favourite super foods below, but did you know that even blueberries are considered a super food?
With just a little bit of planning, it’s really not difficult to get some super foodie goodness into your body every day. So challenge yourself and include one of the nutrient rich foods below into your everyday!
Pomegranates are bursting with an amazing array of antioxidants which serve so many purposes in our body. They help neutralise free radicals, fight disease and reduce inflammation.
The antioxidants found in pomegranate have specific anti-cancerous properties, helping to protect against several types of cancer such as breast, prostate and skin cancer.
The anti-inflammatory properties of pomegranate comes from its high Vitamin C content that will help to manage inflammatory problems such as asthma, eczema, muscular inflammation and other injuries.
I actually prefer to use pomegranates in my savoury dishes over sweet treats! They work so perfectly on top of pasta and in salads to give a gorgeous sweet crunch. Add a sprinkle to your dinner and get an amazing super boost.
Kale has exploded over the last few years! It went from being a food only available at health shops and farmers’ markets, to one of the most talked about greens in the supermarket. I say yay!
Because it’s a potent source of antioxidants, kale is an incredibly anti-inflammatory food. It’s a great source of calcium, magnesium and vitamin K, which all help to strengthen your bones.
Kale is one of the best alkaline foods. This means it balances your PH levels, setting your body into an alkaline state, the healthiest way for your body to be.

Kale has loads of incredible health benefits that are enhanced by eating it raw. I know raw kale seems like it would be pretty horrible, but when you make it well, it is so delicious. You just have to massage in a delicious dressing until it wilts, and voila, a tender, tantalising salad.

Raw coconut yoghurt
Yes, coconut is a superfood! It’s actually one of the highest sources of electrolytes in nature. Electrolytes are ionized salts in our cells that transport energy throughout the body. This is probably why you’re starting to see people sipping on the water straight from a coconut walking down the street in the last year or so. It’s also a great source of fibre. Fibre is essential in maintaining a healthy digestive system. So eating coconut helps to regulate bowel movement, stabilise blood sugar levels and keep you fuller for longer!
Try experimenting with coconut oil, coconut milk, coconut cream and desiccated coconut. It’s so fantastic for you and so diverse. I love to make raw coconut yoghurt, but I’m also obsessed with using coconut milk in a stir-fry with lemon juice and a touch of tamari. Coconut oil is also an amazing swap for olive oil when frying or cooking at a high temperature.
Oh, and you can even rub the oil on your skin. It’s honestly the best moisturiser I’ve found. Gotta love nature!
Raw Cacao
Even more exciting than coconut being a superfood? Chocolate is a superfood! But let me be clear, I don’t just mean any chocolate. I mean cacao, the pure, unprocessed form of chocolate that comes just as nature intended it, with all its beautiful vitamins and minerals intact.
I have the biggest sweet tooth, it’s actually a running joke between most of my friends. But the most amazing thing about cacao is that I can indulge and satisfy those chocolate cravings without guilt. I love chocolate so much that I even created a free healthy chocolate ebook!
Cacao is one of the world’s best sources of antioxidants. It also raises your levels of serotonin, meaning that it can act as a natural mood booster and anti-depressant.
The antioxidant power in cacao can support a healthy heart, by lowering blood pressure, lowering LDL cholesterol and reducing the build-up of plaque on artery walls. This can reduce the risk of stroke and heart disease.

Spirulina guacamole


Now we’re getting into the hardcore stuff. I’m not going to lie…spirulina smells like pond. That’s because it’s an algae. But it’s a powerful thing, and definitely worth adding into your daily routine. Try adding it to a sweet smoothie with banana, blueberries, orange and a handful of spinach, the colour may change but the taste will still be delicious! Or, if you really think it’s that bad, consider taking cold pressed pure spirulina capsules every morning!
Spirulina contains a wealth of beta-carotene, chlorophyll, iron, and vitamin B6, which help to support and strengthen your immune system. The powder also contains around 70% of it’s weight in protein. It contains 18 amino acids, including all the essential amino acids. This means it is a really fantastic addition to a plant based diet, especially before and after a workout.
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Day 2: The 30 Day Sweat Challenge Hiitgirl Workout /blog/the-30-day-sweat-challenge-hiitgirl-workout/ /blog/the-30-day-sweat-challenge-hiitgirl-workout/#comments Mon, 01 Sep 2014 00:00:00 +0000 Sweaty Betty /blog/the-30-day-sweat-challenge-hiitgirl-workout/ With a weekly class held in-store and an online fitness video to support your training, The 30 Day Sweat Challenge is centred on the highly effective workout of Hiitgirl founder Susan Dyson, created exclusively for Get Fit 4 Free.
Book your in-store Tuesday class the Monday before (by calling the store), throughout The 30 Day Sweat Challenge. If you can't make it in-store then you can workout at home with our online video.
Each 30-minute online class features 10 moves. Each move has three levels and is performed for 30 seconds, followed by 30 seconds rest. Each level is progressively harder but if you’re finding it hard, there’s no problem with repeating the level you feel comfortable with.

What is the Hiitgirl workout?
 Sweaty Betty sat down with Susan to understand what HIIT is all about....

HIIT is really big right now, with its many benefits supported by the latest scientific research,” explains Susan.
So what is HIIT?
“High Intensity Interval Training (HIIT) describes any workout that alternates intense bursts of activity with periods of less intense activity or even complete rest. Unlike typical aerobic training where heart rates and intensities stay the same for long periods, HIIT is all about working at or near your maximum for a short time.”
What to look for in a good HIIT workout…
“The best HIIT exercises use large muscles groups and include such things as squats, press-ups, burpees and starbursts, with a typical workout involving 30 seconds of exercise then 30 seconds of rest, repeated 5 to 30 minutes. Even though the workouts are very short, HIIT is guaranteed to get you hot, sweaty and breathless, and the results are well worth the effort.”
The Hiitgirl workout…
“The Hiitgirl workout combines 15 minutes of muscle-toning moves with 15 minutes of fat-torching, metabolic moves. We do the workout barefoot and focus on simple, natural movements without the need for machines or steel weights.”

Ready for a challenge? Take the workout below:

In day 2, don't forget to stock on superfoods with blogger Naturally Sassy
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The 30 Day Sweat Challenge: Week 1 shopping basket /blog/30-day-sweat-challenge-week-1-shopping-basket/ /blog/30-day-sweat-challenge-week-1-shopping-basket/#comments Thu, 28 Aug 2014 00:00:00 +0000 Sweaty Betty /blog/30-day-sweat-challenge-week-1-shopping-basket/
As well as fitness challenges, partners such as The Detox Kitchen and Vogue contributing editor Calgary Avansino will be sharing their nutrition secrets and recipes to discover a healthier you throughout the month. Get ready for the challenge and stock up on the ingredients for the recipes in week one.

Week 1 shopping basket

Day 2
Guest blogger Saskia, of Naturally Sassy, talks superfoods in her nutrition blog on day 2. Store cupboard basics to stock up on include:
  • Pomegranates
  • Kale
  • Coconut
  • Raw cacao
  • Spirulina 

Day 4 
Guest blogger Saskia, of Naturally Sassy, talks juices in her blog on day 4. Stock up on the ingredients to make her post-workout smoothies and juices. Head back to the blog on day 4 for full recipe details.

Beetroot, Apple and Ginger Juice
  • 2 raw beetroot bulbs
  • 2 large carrots
  • 1 apple
  • ginger

Pineapple, Carrot, Ginger and Wheatgrass Juice
  • 2 cups chopped pineapple
  • 3 carrots
  • ginger
  • half a lemon
  • wheatgrass powder

Healthy Caramel Protein Smoothie
  • 1 banana
  • 1 scoop brown rice protein powder
  • 1.5 cups almond milk
  • 2 medjool dates
  • 1 tablespoons almond-butter
  • Optional: 1/4 tsp vanilla extract & pinch of cinnamon

Check back next week for the week 2 shopping list. Don't forget to download the 30 Day Sweat Challenge calendar to to see what's happening through the month.]]>
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Day 1: Your Mindfulness Goals /blog/mindfulness-goals/ /blog/mindfulness-goals/#comments Thu, 28 Aug 2014 00:00:00 +0000 Sweaty Betty /blog/mindfulness-goals/

 Set Your Goal (visualisation)

Take three-minutes to set out what you want to achieve in the 30 days of GetFit4Free. Visualising your performance and your goals works well because it trains your brain to act differently, and to expect winning results.
For best results practice every day:
1. Spend a few moments visualising or imagining what you want to have happen, your goal. If you find the idea of visualisation difficult, just have a little day dream about the wonderful things you’re aiming for.

2. Remind yourself why you’re taking part in GetFit4Free and why it's important to you.

3. Consider the next 30 days ahead. Are there any challenges or potential hurdles coming your way? See yourself overcoming them.

4. As you visualise, imagine yourself motivated and achieving the daily challenges every day.

5. Using your imagination, think about all the finer, most wonderful details of your personal goal. How you will look, feel and move when you achieve it? What will change in your life once you have achieved it?

6. Imagine the details of your success. If it is a diet and fitness goal, perhaps imagine how you’ll feel going about your day to day life; walking to work, how your clothes will fit and feel, how you'll feel about yourself when you’re socialising.

7. Notice the emotions and feelings you'll have once you have achieved your goal. Is it happiness, joy, confidence? Spend a little time at the end of the visualisation enjoying and considering that feeling.

8. Gently bring your thoughts back to the present moment and bring that good feeling into the rest of your day.
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Day 1: The Benchmarking Video: Track Your Progress /blog/the-benchmarking-video-track-your-progress/ /blog/the-benchmarking-video-track-your-progress/#comments Thu, 28 Aug 2014 00:00:00 +0000 Sweaty Betty /blog/the-benchmarking-video-track-your-progress/ 30 Day Sweat Challenge calendar so you can see how you progress throughout the month.

Sweaty Betty sat down with Susan to find out all on why these exercises are so effective and good for tracking progress, and what kind of improvements you can expect to see after 30 days.

Hiitgirl Founder Susan Dyson

Why did you choose to track the progress of The 30 Day Sweat Challenge via burpees, press-ups and pendulisers?
“Hiitgirl is all about being the best version of you, and our benchmarks are designed to reflect that by keeping track of all-round fitness rather than one specific area,” explains Susan. “Burpees are great for checking cardio improvements, press-ups take care of upper body strength and pendulisers find out if you can keep it all together with balance, core strength and coordination. From dancers and yogis to runners and gym bunnies, these moves will challenge you and keep you in touch with your progress.”

What kind of improvement can the average person expect to find after 30 days?
“It depends on your starting point. Those who are already very fit will see improvements, but not to the same extent as those who are new to exercise. For burpees and press-ups, adding 10 reps onto your score is a good target. For pendulisers, aim towards being able to complete a full minute without pausing.”

A Hiitgirl class led by Susan gets underway

What benefits do these 3 exercises have on toning the body?
Burpees: “Created in the 1930s by American physiologist Royal H. Burpee, this move is loved and loathed in equal measure,” says Susan. “The reason it’s stuck around in fitness all this time is simple - it is one of the best all-round tests of fitness; quick, effective and simple but very tough as so many muscles are challenged at the same time. Burpees (done properly) will improve coordination, core strength and cardio endurance. Expect to get very breathless, very quickly!”

Press-ups (or push-ups): “Upper body strength is just as important for women as men (and no they will not build huge muscles!). Press-ups are great for firming up the chest, arms and shoulders, along with your core, as you work to maintain a straight body line. If you can’t do a full press-up, start from your knees and build up slowly and safely.”
Pendulisers: “This is the exercise equivalent of rubbing your tummy and patting your head at the same time!” Susan explains. “It’s so easy to lose touch with your body, and pendulisers are the perfect way to get muscles working in sync again. This move measures ‘proprioception’, which is how muscles and nerves work together to send the right messages to the brain. Our barefoot training really helps to improve your body sense and pendulisers are the perfect test of agility and coordination. Remember it’s perfectly normal to be hopeless to start with, but keep at it and your muscles and nerves will soon ‘wake up’.”

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Join a Team SB Ambassador retreat /blog/sb-ambassadors-retreats/ /blog/sb-ambassadors-retreats/#comments Wed, 27 Aug 2014 00:00:00 +0000 Sweaty Betty /blog/sb-ambassadors-retreats/ From a SUPfit yoga retreat in the heart of the Lake District to a safari and yoga trip of a lifetime in South Africa, take a look at the Sweaty Betty ambassadors' upcoming retreats.

SUPfit takes yoga to a new level on water

SUPfit Lake Windermere Yoga Holiday, September

Taking yoga to the water on the stunning Lake Windermere in the heart of the Lake District, SUPfit Yoga master teacher and Sweaty Betty ambassador Gerry Broom will be leading this stand up paddleboard yoga holiday. In SUPyoga a paddleboard is used as an alternative to a yoga mat. The board constantly moves with the motion of the water beneath, so your body has to work hard to stay stable, challenging your balance and engaging the core. Options are offered for beginner and advanced students.

Dates: 5 - 8 September 2014
Location: Lake Windermere

Cost: £295, including all meals, yoga tuition, use of stand up paddleboards and three nights’ accommodation in turkmen -style yurts
Contact: / 07889041871

Photography & Yoga Retreat, September

Join yoga instructor Charlie Morgan and photographer Chloe Campbell for a holiday practising yoga and photography on the stunning Greek island of Zakynthos. You’ll start and end the day with inspiring yoga practice and spend sunny days learning the art of the lens.

Date: 26 September – 3 October 
Location: Zakynthos

Cost: £895 based on 7 people booking (flights excluded)
Contact: /

Ibiza, October

Relax and get your power yoga on at a magic white island getaway in Ibiza with Sweaty Betty ambassador Jo Arthur. Enjoy a relaxing week of yoga, delicious organic food and a perfect mix of Power and Yin Yoga. Jo will kick start your day with a fun dynamic Power Yoga class and help you wind down with a gentle flow including restorative and Yin in the evening sunset. Spend the rest of your time relaxing by the pool or exploring the island’s many beaches.

Location: Ibiza
Dates: 11 - 18 October 2014
Price: £1,200

Ellie Priest practising yoga on the beach

South Africa Safari, November

An exciting adventure in the heart of Africa, this tailor-made trip led by Sweaty Betty's Yoga Retreat collection ambassadors Ellie Priest and Holly Cooper offers you the chance to practise yoga, pilates and meditation and experience the beauty of South Africa at the same time. The first part of the trip takes you to Mabibi, a remote magical place of coastal forests, grasslands, bush, shimmering lakes and exquisite sandy beaches. The second part of the trip takes you to Phinda Game Reserve located in the lush Maputaland region of northern KwaZulu-Natal where you’ll get the rare chance to see Africa's ‘Big Five’ (lion, leopard, elephant, black and white rhino and buffalo). 
Location: South Africa

Dates: 14 - 22 November 2014

Price: £3,045 double share, £3,545 single

Contact: / 07950 304 071
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The call of the city: behind the Camo Floral print /blog/the-call-of-the-city-behind-the-camo-floral-print/ /blog/the-call-of-the-city-behind-the-camo-floral-print/#comments Tue, 26 Aug 2014 00:00:00 +0000 Sweaty Betty /blog/the-call-of-the-city-behind-the-camo-floral-print/

Inspired by urban gardens and street art, this exclusive print came to life in Sweaty Betty research trips in London and Manhattan.

SB designer Julia flew to New York to explore the vibrant streets of Manhattan. Armed with a camera, she found inspiration in the constantly evolving city streets and minutiae of urban life, from dappled light falling on pavements to graffiti, street signs and the flora of urban gardens.

Back at the London Support Office, the design team continued their research in London’s Kew Gardens. They added a hint of florals to their original sketches, manipulating the floral design on the Salabasana yoga capris and blending in urban-inspired imagery and shadows to complete the eye-catching Camo Floral look.

Find the Camo Floral print on:

Zero Gravity Tights
Cadence Run Jacket
Speedwork Run Tank
Glide Swimsuit
Adrenaline Run Capris
Splash Bikini Bottom 
Splash Bikini Top
Tempo Padded Bra]]>
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Remembering a yoga master /blog/remembering-a-yoga-master/ /blog/remembering-a-yoga-master/#comments Tue, 26 Aug 2014 00:00:00 +0000 Sweaty Betty /blog/remembering-a-yoga-master/ Team SB were saddened to learn of the death of influential yoga teacher BKS Iyengar last week. Here Sweaty Betty ambassador and Iyengar teacher Angie Newson shares her memories of the man who helped to bring yoga to the West.

Angie practising Iyengar yoga


The renowned Ramamani Iyengar Memorial Institute in Pune, India, is the place in the world to practise Iyengar yoga. You can only 'go to Pune' and receive instruction if you are already a qualified Iyengar yoga teacher - there was and still is a two-year waiting list! About five years ago I was fortunate enough to visit the Institute. At the time, I had been practising for over eight years and to apply, I had to get my application form signed by my regular Iyengar teacher and wait patiently for my acceptance letter.


Bellur Krishnamachar Sundararaja Iyengar, known as BKS Iyengar, was born in 1918 in the village of Bellur in Karnataka, India. He was a sickly child and at 15 years old, at the suggestion of his brother-in-law, yogi Sri. T. Krishnamacharya, he travelled to Mysore to learn basic asana (posture) instruction to improve his health. In the early 1950s, he met the renowned violinist Yehudi Menuhin, who enabled him to travel to Europe to show the world the importance of yoga. In the 1960s Iyengar wrote his famous book ‘Light on Yoga’. After the book was published in 1966, word about the benefits of yoga soon spread across the West.
Although yoga is much more than a series of physical poses, regular practice creates a feeling of well-being and cultivates the dynamic balance in both mind and body. Yoga is a philosophy for a way of life, and the benefits gained from the physical aspects explore a deeper inward journey of conscious awareness and questioning. In Iyengar yoga, there is strong focus on precision, alignment and detail. The use of props - bolsters, straps, blocks and blankets - aid the postures and they can offer support to the body when needed.

I can't express how excited (and apprehensive) I was when I arrived in Pune after hearing so much about it from fellow teachers. My classes at that time were taught in the morning by Geeta, Mr Iyengar's daughter, and in the afternoon by Preshant, his son, and they were both very strict and quite stern. I even had to cut my lovely long manicured nails - certainly not allowed to practise Iyengar yoga in Pune! 
We had two classes a day for a whole month. Every day the yoga hall was packed with over 100 students from all over the world. Our mats were bumper to bumper but everyone set up their space and equipment with respect and order and we listened attentively to every word. On my first morning, after about an hour of practice, Mr Iyengar himself came in quietly and did his own daily practice in the corner. I was enthralled to finally see him in person and see him still doing head stands! He was coming on for 90 years old when I was there yet his flexibility, strength and endurance were just mesmerising. He was also teaching his granddaughter and on occasion would stop and correct or adjust a student in class or shout out a correction across the room. When he made an adjustment, everyone would simply stop and we would gather round to take note and watch and learn from the great master.
When classes were not on, he was often quietly sitting in the library writing and I felt honoured and humbled to be in the presence of such a great man. When I returned to the UK I immediately re-applied to return to the Institute, but unfortunately due to other commitments I was unable to go at the time offered. Every Iyengar Institute across the world takes its instructions and lead from Pune so it will be interesting to see what now happens following his passing away. For me personally, I will be forever grateful to have visited Pune whilst Mr Iyengar was still alive.


Bellur Krishnamachar Sundararaja, 1918 - 2014

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Meet Susan Dyson. You'll be sculpting your body with her Hiitgirl workout for the next 30 days... /blog/meet-susan-dyson-founder-of-hiitgirl-and-creator-of-the-workout/ /blog/meet-susan-dyson-founder-of-hiitgirl-and-creator-of-the-workout/#comments Fri, 22 Aug 2014 00:00:00 +0000 Sweaty Betty /blog/meet-susan-dyson-founder-of-hiitgirl-and-creator-of-the-workout/ The Hiitgirl workout is a central part of the 30 Day Sweat Challenge. On your challenge card you'll see that there are up to three, 30 minute high-intensity Hiitgirl workouts each week during the month-long challenge. Attend one of the free weekly, instore classes or find the online workout coming soon at

Susan Dyson is the founder of this innovative and hugely popular workout method. Her studio is hailed as one of the best fitness studios in London and Hiitgirl is considered one of the best ways for busy women to workout; Susan’s short HIIT-style routines are specifically designed to blast fat and build lean muscle.
Sweaty Betty was keen to find out all about Susan’s background in HIIT and what makes up her weekly workout routine.

Susan Dyson, Founder of Hiitgirl
“I suppose I always been the typical cardio person. I used to run and swim competitively so I always found it easy to jump on the treadmill at the gym,” Susan recalls. “As I got older and busier I found most of the usual fitness advice about long slow cardio and 90-minute yoga sessions simply seemed unattainable - I didn’t have the time or the inclination any more so, 3 years ago, I sat down with my partner to investigate how I could spend as little time as possible in the gym and still get great results. The best solution turned out to be tough 30-minute sessions that combined interval training with balanced cardio and resistance moves for all-round fitness. It turned out that’s exactly what other women were looking for too, and so Hiitgirl was born.”
“With 2 children, 2 dogs and a husband, I need my workouts to deliver maximum benefit in the least amount of time! To do that, I try to concentrate on quality over quantity, starting with 3 tough Hiitgirl workouts per week. I can get so much done in each 30-minute session that I don’t need to worry too much how busy my week gets as I can always fit them in. When I have more time I also aim to do one running session plus a bit of quick yoga with a 30-minute Jagati session to help my somewhat poor flexibility. It’s also important to make sure there’s enough rest and recovery time between each tough session so I never do two Hiitgirl workouts without a day of rest in between.
Being active outside of exercising is also pretty important so I’m never without my activity wristband. It’s funny how addictive these apps can become and once you start to build up a few month of data, it’s really useful to see how what you do each day can have such a profound effect on overall activity.”

 Susan puts a Hiitgirl class through their paces

A typical workout week:
Monday - Hiitgirl - 40/20 intervals. Muscle and meta moves. Tough!
Tuesday – rest day
Wednesday - Hiitgirl - 30/30 intervals. Mainly meta moves.
Thursday – rest day
Friday - Hiitgirl - 30/30 intervals. Mainly muscle moves
Saturday - Jagati Yoga
Sunday - Run with the dogs – not always though, sometimes I need a relaxing Sunday!
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