• Product Recommendations: how to look the part whilst training

    Shop Sundried's Active Life Collection

    There is something to be said about the power of a flattering and stylish activewear outfit and its ability to elevate motivation levels. Looking good whilst working out has never been easier and with new styles being curated each season, there is bound to be something that takes your fancy.

    Jumpsuits & unitards

    Throwing it back to the 80’s, an all-in-one suit is the perfect way to add an element of luxe into your workout wardrobe.

    Matching sets

    A matching two-piece was possibly the most popular gym attire of 2020, and it is here to stay for 2021. My favourite combination is a pair of high waisted leggings and matching crop top which keeps things classy whilst showing a little bit of flesh. Check out Sundried’s Escape Sports Bra and Infinity leggings for the ultimate pairing.

    Flared leggings

    Another throwback, but this time to the 70’s, is the iconic flare. Whether you opt for a subtle bootcut or a ‘super-flare’ these stretchy leggings are highly flattering and do not compromise on functionality.

    Cut-out details

    Cut-out styles are less about showing off some skin and more focused on geometric lines derived from the runways. Think unusual, asymmetric, and crisscross which Sundried does perfectly in their Kona Swimsuit.

    Stand out-prints and materials

    Whether it is tie-dye, leather-look, patent, or animal print; adding a splash of colour or unusual fabric to your fitness look is the perfect way to dress to impress. For individuals looking for an element of luxury, why not try Sundried’s silky Eclipse Long Sleeve Top.

    Puffer Jackets and body warmers

    Padded outerwear is an essential item in anyone’s wardrobe, especially during the colder months. Keeping warm has never looked so good with Sundried’s Monte Viso Padded Jacket and Recycled Quilted Gilet

    Statement cycling socks

    There is no better way to jazz up a plain cycling outfit than with a pair of colourful socks. Sundried’s set of Weekly Cycle Socks give you plenty of options to choose from and ensure that your feet will be the envy of fellow riders.

    All black

    This trend is for those with pared-back tastes that appreciate the stylish simplicity of clean lines and a solid colour which Sundried’s Stealth Cycle Jersey and Stealth Bib Shorts demonstrate perfectly. Black is back and we love it!

    Remember that your fitness wardrobe is a chance to push boundaries and have fun with clothes, so make sure you do just that.

    About the author: Laura Smith is an elite level athlete who has been a Sundried ambassador since 2017.

    Want more advice from our ambassadors? Connect with Sundried's Personal Trainers on our app, for top tips, free workout plans and more.

    Posted by Aimee Garnett
  • Guide to using microgoals in your training

    Shop Sundried's Running Collection

    Have you ever started a long run and thought, ‘I am never going to get through this!’ Or finished the first effort of a turbo session and wondered, ‘how can I do this over and over again?’ 

    Ultimately, it can be really difficult to motivate oneself when the finish seems so distant and the effort to get there is so great. The good news, however, is that there is a way to ‘trick’ your mind into thinking that the end is near.

    Micro-goal setting is something that I have been unknowingly implementing into my training for many years. The act of breaking up a workout into more manageable chunks really helps to alleviate the daunting prospect of having to work hard for a prolonged period of time. 

    Below, I have detailed some examples of micro-goal setting that you can try out for yourself. You will be amazed by just how long you can keep your body moving when your mind has mini targets to hit.

    Micro goals for a long run

    Next time you are heading out for a 90 minute run, why not think about it as six 15 minute chunks that feel infinitely more doable. Or perhaps you might find that three 30 minute chunks is more approachable. The way you break down a run will depend on your personal preferences and the way your mind works.

    Micro goals for a turbo session

    Sitting on the turbo and repeatedly hitting the correct wattage for a specified period of time can be both physically and mentally challenging which is exacerbated when fatigue sets in. If your session entails nine 3 minute efforts, break the nine efforts up into three. Three lots of three 3 minute efforts certainly sounds more doable than nine 3 minute sets!

    Making sure you have the right kit can also play a huge part in getting you through a difficult session. Try Sundried's Cycle Kit today, suitable for all abilities.

    Micro goals for open water swimming

    Plunging into open water is possibly one of the most daunting scenarios a triathlete faces but micro-goal setting can make things seem much easier. When swimming, concentrate on getting to the subsequent buoy in the loop and once there, focus on arriving at the next. 

    Shop Sundried's Swim Collection

     Micro goals for a race 

    You can use this same strategy in a race too. After logging all those training hours and miles, you should have a good idea of your goal race time; use this information to break things up. For example, if you plan to run 40 minutes for 10k, then split it into four 10-minute chunks. 

    It is amazing just how long you can ‘trick’ your mind into carrying on by focusing on the next mini goal. Remember to try out different approaches during training so that when it comes to race day, you know exactly what method works for you. 

    Connect with the Sundried Personal Trainers on our app for more advice, workout tips, training plans and more. 

    About the author: Laura Smith is a high level athlete and has been a Sundried ambassador since 2017.

    Posted by Aimee Garnett
  • 10 steps to develop the perfect morning routine

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    Establishing a good morning routine has been proven to have a positive impact on your day but this doesn’t necessarily mean you must drink a glass of warm lemon water and go for a run before the sun rises. Not all morning routines have to follow the same format or pattern. Whether you wake up at 5am or 11am, we can all establish a regimen that is conducive to our goals and lifestyle.

    I have recently started to listen to ‘The Power Hour’ podcast, hosted by Adrienne Herbert, which has inspired my newfound interest in morning rituals. I have since collated an assortment of data and evidence to support a 10-step way to get your own morning routine nailed.

    1. Understand and utilise your body’s internal clock

    To fully utilise your morning, it is important to know when you will benefit the most from waking up and starting your day. Some people operate best in the early hours, whilst others prefer a later start. If you follow your body’s natural cues as to when you should wake up, your circadian rhythm should stay balanced which will keep you feeling energised during the day.

    2. Identify your morning intentions

    It is vital to acknowledge what you would consider a successful day. Would a successful day entail more productivity? Or are you more concerned with getting your health in order? Once you’ve identified your goals, it’s then time to identify the behaviours that will fulfil these objectives.

    For me, personally, a successful day would be one in which I have an adequate amount of time to be productive and fulfil my daily tasks. Hence, my morning routine would consist of:

    • Waking up at 5am to ensure I can fully utilise my day.
    • Exercising to get my body moving and put me in a good headspace.
    • A morning skincare routine to ensure I am looking after my skin.
    • Eating a nutritious breakfast to give me the energy I need for my active lifestyle.
    • Ensuring that my house is clean and tidy, ready for the day.
    • Using my paper journal to list my daily tasks.

    3. Identify what is not on your ‘To Do’ list

    This may seem counterproductive at first, but the reality is that we often engage in morning behaviours that detract from our intentions. Whether you want to stop checking your emails or stay off social media, it is important to establish these behaviours so that we can replace them with more desirable ones.

    I identified the following behaviours which cause me to stray from a productive morning:

    • Checking social media and emails first thing.
    • Having a coffee to ‘wake me up’.
    • Starting work as soon as I wake up.
    • Having a quick fix breakfast that lacks creativity.
    • Procrastination, which prevents me starting my day productively.

    4. Prepare your environment for the perfect morning

    It is now time to set up physical barriers for the things that you wish to discontinue and implement reinforcements to help establish the desirable behaviours.

    Here’s how I ensure my mornings stay on track:

    • Putting my phone on ‘Do not disturb’ so that I am not distracted by notifications or messages in the morning.
    • Organising my workout clothes the night before, so that I can get straight into training when I wake up.
    • Preparing my morning water or herbal tea the night before, so that I’m not tempted by a quick coffee.
    • Preparing my breakfast the night before, to ensure that it is both nutritious and delicious whilst not taking up too much time in the morning.
    • Planning my morning workouts for the entire week so that I know exactly what I should be doing each morning.

    Shop Sundried's Active Life collection for the perfect morning workout gear.

    5. Do not hit the snooze button

    Once your alarm sounds, get up! Christopher Winter who is a certified sleep medicine physician has found that every time you wake up and go back to sleep, you enter a new sleep cycle. Any sleep you get from pressing snooze is too light and fragmented to be beneficial and could actually leave you feeling more tired.

    Following a prolonged period of a consistency, waking up will soon become a breeze. After years of early mornings, I now automatically wake up at around 5am and don’t need to set an alarm.

    6. Move before you start your morning routine

    Have you ever watched a dog or cat wake up? The first thing they do is stretch out. Give yourself time to move and allow your body to acquire some energy through the expansion of stretching. The gentle movement will gradually warm and awaken both the body and mind.

    7. Hydrate before you caffeinate

    Research has shown that your cortisol levels are naturally higher for the first one to two hours after you initially wake up. Higher cortisol levels will increase your alertness naturally and minimise the effectiveness of caffeine. A glass of water will rehydrate your brain which is composed of 75% water and in turn help you to begin your day feeling focused and clear-headed.

    Shop Sundried's BPA Free Water Bottle

    8. Get into a good headspace

    Allow yourself time to be still and focus your mind. Meditation, doing affirmations, practising visualisation exercises, and undertaking controlled breathing can be great tools to focus your positive energy for the day. Research has also found that our bodies have low levels of oxygen first thing in a morning, so a few deep breaths could help re-oxygenate your body, which will keep you more awake during the day. Regular meditation has also been shown to lower blood pressure, boost the immune system, and help relieve stress and fatigue.

    9. Multi-task your morning’s ‘To-do’ list

    Tackle two of your morning’s tasks at once and feel super productive in the process. Being time poor isn’t a valid excuse for failing to get things done anymore.

    I often listen to a podcast whilst exercising, catch up on the news whilst doing housework, and call various family members during my morning walk. There is always something so satisfying about getting two of my morning tasks ticked off at the same time.

    10. Maintain the routine to make it habitual

    Set up a routine that is reproducible and attainable 7 days per week to ensure that you get the most out of it. Routines can be the desirable balance of work and play, providing they are congruent with your goals and intentions.

    Spend this month perfecting your morning routine and enjoy the enhancements it brings to your everyday life. 

    About the author: Laura Smith is an athlete who has been a Sundried ambassador since 2017.

    Want more tips and tricks to aid in developing a healthy lifestyle? Connect with Sundried's Personal Trainers on our app, for top tips, free workout plans and more.

    Posted by Aimee Garnett
  • No equipment home workouts for all ages and abilities

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    Get your daily dose of movement with home workouts that require nothing but motivation to get them done. No matter what your goals or preferred method of exercise, we know that there is something for everyone.This guide also includes a general warm-up and cool-down that should be done before and after to any high intensity or strengthening workout, retrospectively.

    All of the following workouts include adaptations, progressions, and regressions to suit all abilities.

    Please note that this guide includes official names of exercises/moves. If you are struggling with what an exercise entails,then You-Tube have some great tutorials on how to execute them. Just type in the name of the exercise to find a demonstration.

    Shop Sundried's home training accessories to take your workout to the next level.

    10 minute pre-workout warm up

    Do each exercise for 60 seconds.

    1. March in place
    2. Jumping jacks
    3. Butt kicks
    4. Mountain climbers
    5. High kicks
    6. Side to side squats
    7. Alternating side lunge
    8. Big arm circles
    9. Hip circles
    10. Shake it all out

    10 minute post-workout cool down

    Do each exercise for 60 seconds.

    1. Alternate side toe touch
    2. Glute stretch on each side
    3. Quad stretch on each side
    4. Side bend stretch on each side
    5. Over-head triceps stretch on each side
    6. Chest-cross arm swing

    Workout 1: 10 minute Ab Blast

    Depending on your level of fitness you can choose to do anything from 30 seconds per exercise with 30 seconds rest, to 50 seconds per exercise with 10 seconds rest.

    Exercise

    Regression

    Progression

    Plank

    Push your bum up to the ceiling to create a V shape

    Rocking plank

    Side plank with one arm support

    Balance on your knee rather than the side of your foot

    Balance on one leg

    Slow dead bugs using alternative arm to leg

    Only extend 1 arm or leg at a time

    Hold in extensions for 5 seconds

    Slow bird/dog

    Only extend 1 arm or leg at a time

    Hold in extension for 5 seconds

    Slow aleknas

    Only extend both legs or both arms at one time

    Hold in extension for 5 seconds

    Slow bicycle crunch with both legs raised above the ground

    Keep one leg on the floor

    Hold in tucked position for 5 seconds

    Slow leg raises

    Bend the legs

    Add in a hip lift at the top of the leg raise

    Cross-body mountain climbers

    Go onto your knees

    Increase the speed

    V-sit hold

    Feet on the floor

    Straighten legs and lean further back

    Knee to elbow in high plank

    Go onto your knees

    Spider man push ups

    Workout 2: 10 minute Glute Activation

    Depending on your level of fitness you can choose to do anything from 30 seconds per exercise with 30 seconds rest to 50 seconds per exercise with 10 seconds rest.

    Exercise

    Regression

    Progression

    Squats with a single pulse at the bottom

    Remove the pulse

    Hold in a squat position and pulse

    Alternate leg reverse lunge with a single pulse at the bottom

    Remove the pulse

    Hold in a reverse lunge position and pulse

    Alternative leg side lunge with a single pulse at the bottom

    Remove the pulse

    Hold in a side lunge position and pulse

    Alternate leg curtsy lunge into a side kick

    Remove the side kick

    Make it quick and springy

    Pile squat with alternative heel raises

    Remove the heel raises

    Hold in position with heels raises

    Alternate leg glute bridge marches

    Glute bridge hold

    Single leg for half the time and then swap to other leg

    Side clams, half the time spent on each leg

    Lie on your back and drop alternate knees out to the side

    Add a band around your knees

    Side lying leg raises keeping the working leg raised, half the time spent on each leg

    Return to rest after each raise

    Hold leg up and pulse

    Donkey kickbacks, half the time spent on each leg

    Alternate legs

    Hold at the top of the kick and pulse

    Fire hydrant, half the time spent on each leg

    Alternate legs

    Hold at the top of the movement and pulse

    Workout 3: 20 minute HIIT Session

    Complete each exercise for 35 seconds and take 12 seconds rest before moving onto the next movement. 

    Repeat the entire sequence 4 x.

    1. Drop lunge
    2. Burpee crunch
    3. Plank jack hop
    4. Step to jump squat
    5. Pop jacks
    6. Triceps press back

    Regression: Take 30-60 seconds additional rest in between sets if needed.

    Progression: Increase working time, reduce resting time, or both!

    Fancy some new workout wear to help motivate you? Shop Sundried's Gym Collection today. Both men's and women's options available.

    Workout 4: 45 minute Full Body Strengthening Session

    Exercise

    Sets

    Reps/time

    Adaptations

    Squats

    4

    15x

    Banded around the knee, weighted, single leg, eccentric, or jump

    Press ups

    4

    10x

    On feet or knees, weighted, narrow stance, eccentric, incline, decline, triangle, or single arm

    Single leg RDL on each leg

    4

    15x

    Weighted, eccentric, or raise the knee

    Triceps dip

    4

    10x

    Straight or bent legs, weighted, or eccentric 

    Bulgarian split squats on each leg

    4

    15x

    Weighted, extended, or eccentric

    Extended plank shoulder tap

    4

    10x

    On feet or knees, wide or narrow stance, single leg

    Glute bridge

    4

    15x

    Banded, weighted, eccentric or single leg

    Super man with arm extension

    4

    10x

    Weighted

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    Workout 5: 30 minute Lower Body Strengthening Session

    Exercise

    Sets

    Reps/time

    Adaptations

    Squats

    4

    15x

    Banded around the knee, weighted, single leg, eccentric, or jump

    Pulses in squat position

    4

    20x

    Banded around the knees or weighted

    Forward, side and reverse lunges on each leg

    4

    15x

    Weighted, eccentric, or jump

    Wall supported sit and hold

    4

    60s

    Banded around the knees or weighted

    Step ups on each leg

    4

    15x

    Weighted, knee raised, or explosive

    Single leg standing calf raises

    4

    20x

    Weighted or unsupported

    Workout 6: 30 minute Upper body Strengthening Session

    Exercise

    Sets

    Reps/time

    Adaptations

    Press ups

    4

    15x

    On feet or knees, Weighted, narrow stance, eccentric, incline, decline, triangle, or single arm

    Inchworm

    4

    10x

    On knees or feet

    Triceps dip

    4

    15x

    Straight or bent legs, weighted, or eccentric

    Side triceps side push on each side

    4

    60s

    Weighted, eccentric or single arm

    Rocking plank

    4

    15x

    Weighted, single arm, or single leg

    Scapular wall reps

    4

    20x

    Weighted



    Workout 7: 30 minute Vinyasaa Yoga Sequence

    Before you start this workout make sure you have a comfortable flat space to use. Use a yoga mat if you have one or just a softer floor. If you're looking to purchase a yoga mat, shop Sundried's eco-friendly offering here.

    Starting Meditation (10 minutes)

    In a seated position, close your eyes and fold the sides of your tongue inward for Sitali Pranayama (Cooling Breath). Inhale through your curled tongue like a straw. Close your mouth and exhale through your nose, creating a “ha” sound in the back of your throat. Concentrate on your breathing, and try to keep your mind clear of distractions. Repeat this cycle for several minutes.

    Yoga Sequence

    Pose

    Time

    Breaths

    Seated cat-cow Pose

    1 minute

    8-10

    Seated half-moon pose

    1 minute

    8-10

    Seated spinal twist

    1 minute

    8-10

    Seated forward with mudra

    1 minute

    8-10

    Cat-cow pose

    2 minutes

    16-20

    Downward facing dog

    (adho mukha svanasanna)

    1 minute

    8-10

    Low lunge 

    (ajaneysanna)

    1 minute each side

    8-10

    One-legged king pigeon pose

    (eka pada rejakapotasana)

    1 minute each side

    8-10 each side

    Wild thing

    1 minute each side

    8-10 each side

    Warrior II

    1 minute each side

    8-10 each side
    Warrior II variation

    1 minute each side

    8-10 each side
    Childs pose

    (balasana)

    2 minutes

    16-20
    Bridge pose

    1 minute

    8-10

    Concluding Meditation (5 minutes)

    Extend both legs and lie comfortably on the floor, turning the palms open. Press the back of the head into the ground as you deeply inhale and focus on sinking into the group. On an exhalation, gently close your eyes and soften. Observe the breath as you absorb the benefits of this practice.

    About the author: Laura Smith is an athlete who has been a Sundried ambassador since 2017.

    Want more home workouts at your fingertips? Connect with Sundried's Personal Trainers on our app, for top tips, free workout plans and more.

    Posted by Aimee Garnett
  • What Kit Do You Need For Cycling?

    cycling helmet gear kit

    Summer is the perfect time to get on your bike and perhaps discover a new passion. If you're new to cycling, take a look at all the gear you'll need so that you know you've got everything covered.

    Cycling Jersey

    When you decide that you're going to start cycling more seriously, your first port of call will be a jersey and cycling shorts. A cycling jersey can be long sleeved or short sleeved and is a tight-fitting top that will make you more aero-dynamic on the bike and will feature external elasticated pockets to the back for you to store valuables as well as snacks, a map, and any other small items you may need for your ride.

    The main benefit of a proper cycling jersey is that it won't flap around in the wind as you sail along the road and will be specifically designed to be comfortable on the bike, meaning it will be sweat-wicking, windproof, and breathable. Any good cycling jersey will also have a drop-hem at the back meaning it won't ride up as you bend forward into an aero position. 

    cycling jersey kit gear clothing

    Bib Shorts/Tights

    Bib shorts or tights are ones that feature shoulder straps to hold them in place. Their main feature will be a large and comfortable pad to the bottom to protect you in the saddle, prevent chafing, and keep you comfortable over countless miles on the road. 

    The shoulder straps mean there is no waistband digging into your stomach as you bend forward over the handlebars and they will be made of Lycra to provide maximum efficiency with no extra fabric flying about. They may also feature silicone grippers to the bottom of the legs so that they don't ride up your thighs. 

    Bib tights are longer versions for winter riding and will be thicker, sometimes with waterproof technology built in. 

    Sports Bra

    For women, wearing a sports bra under your jersey will be paramount for comfort and protection. A regular bra will have straps that slip down your shoulders, while a good sports bra will be made in a racerback design, meaning you will be secure and comfortable throughout your ride. 

    You don't need to wear another top over your sports bra apart from your jersey. During winter, it is better to wear a long sleeve cold weather jersey which is made from thicker material. 

    Waterproof Jacket

    A good waterproof jacket is vital for winter cycling as you never know when a flash rain shower might catch you off-guard. The best choice will be one that folds into a small pouch or bag so that you can carry it with you for just-in-case purposes and store it when it's not needed. 

    waterproof jacket cycling

    Cycling Gloves

    Cycling on a road bike, triathlon bike, or TT bike can put a lot of strain on the palms of your hands as you will be leaning on them for long periods of time. This can be one of the biggest learning curves for new cyclists, so a good pair of cycling gloves with padding could come in very handy.

    Not only this, if you are cycling during winter, gloves will be crucial. Unlike running, cycling will not warm up your extremities as you are sat in the saddle and so covering your hands will stop your fingers from going numb and can hugely increase your comfort. 

    Cycling Socks

    Cycle socks will usually be made in a longer length so that they don't slip down inside your shoes, causing irritation and chafing. A good pair of cycle socks will also feature sweat-wicking technology and breathability to keep your feet dry and prevent blisters. Some cycling socks may also provide compression technology, but this is not something that is vital for a comfortable ride. 

    Sunglasses

    On sunny summer days or on winter days with a low, glaring sun, a pair of cycling sunglasses will help to increase visibility and stop you squinting for 4 hours on a long ride! Cycling sunglasses will tend to be in a wrap-around style which won't slip off your face as you're moving and provide extra protection for the eyes.

    A good pair of cycling sunglasses will have enhanced peripheral vision meaning you can see clearly out of the sides without having to twist and turn your head which is great for performance and safety while on the bike. 

    Cycle Helmet

    Wearing a cycle helmet is essential for all cyclists and you should always wear one when cycling for your safety, especially when cycling on roads with traffic. There are different types of helmet for different types of cycling, such as more basic commuter helmets or super aerodynamic racing helmets. If you are just starting out, you don't need to buy an expensive racing helmet and could look to spend as little as £30 on a good quality product. 

    Clipless Pedals/Cleats/Road Cycle Shoes

    Some people never make the move from regular pedals to clipless due to the fact they can be a little daunting and many cyclists will have stories of times they didn't manage to unclip in time and toppled off the bike. However, clipless pedals and cleats can increase your power and speed as well as provide better comfort. 

    If you do choose to go clipless, you'll need a set of pedals as well as cleats. The key is to make sure your cleats are compatible with the pedals and that they clip in properly. You can adjust how tight the clip is so that it becomes easier to unclip if you're nervous about getting stuck. You can read our full guide to clipless pedals and cleats here. 

    Posted by Alexandra Parren
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