Tell us about your journey to fitness? Where did it all start?

I was always an active child with football, swimming and karate but I made the distinction toward fitness in my early teens where I would work out with a light pair of dumbbells. I then joined a gym in my local area, which I ended up working at as my first ever fitness job, that's where it all began.

What are your training goals now?

I feel like for a long time I was trying to get my body to a level of size and conditioning that I would be happy with, which I achieved around the age of 30, now at the age of 34 my main goals are to stay within 80% of the range of my peak in all areas simultaneously, so staying all-around athletic whilst investing in my long term health by keeping stress and inflammation low and spending plenty of time on mobility and movement.

Tell us one unusual fact we wouldn’t know about you:

My background is in Psychology, before fitness this was my academic pursuit which has really been useful in fitness, actually many of my fitness clients have gone on to request more of a holistic life coaching relationship which I've always welcomed.

What advice do you wish you'd been given when you first started out?

I wish I had been told about inflammatory foods earlier on in my life, I spend a lot of time having a war on body fat that was unnecessary, given that with the diet I have now I could have been in the condition I wanted to be in with about half of the sacrifice.

Do you follow a specific nutrition plan? If so, what/when do you eat?

I'm not overly concerned with caloric intake at the moment, I understand the value of it but I'm quite in tune with my body and consisted with what I eat so I stay pretty balanced in my approach. I keep a 16/8 intermittent fasting protocol running, avoid grains, breads, alcohol, dairy and other inflammatory foods when i make my own food and allow these guidelines to be a little more lax socially unless i am training for something in particular. The intermittent fasting was born out of being very busy as a trainer and not having much time to eat, my schedule is more within my own control now, but eating two meals per day really helps me stay productive and virtually ensures I stay lean year round so it's been a good system.

What do you do to keep your clients motivated? Do you have any top tips to keep motivated?

I always say that the motivation was there before we met, that's the reason someone reaches out to a coach in the first place. So the way I see my role is to provide the road map and the accountability along the way. I do this by helping my clients prime their environments and daily routines to help facilitate behaviour change one new healthy habit at a time.

1. Find a powerful why, in moments of challenge if your will to achieve is not stronger than your temptations you won't follow through.

2. Prime your environment and routines ahead of time to facilitate the successful adherence of your goals .

3. Dream big and set lofty goals for yourself, but reverse engineer their completion to smaller bite-size tasks and plans. 

4. Celebrate your wins. 

Talk us through your training regime.

I spend the majority of the year switching between cycles of HST (hypertrophy-specific training), GVT (German Volume Training), Strong Lifts and hybrid training cycles.

I typically train in a gym three times per week, go to the track once for sprints and stay active on other days with cycling and hiking. I also aim to spend at least 30 minutes each day in a deliberate movement or mobility practice, which could include Pilates or yoga. 

How do you keep your fitness knowledge up to date?

I like to read a lot, my new membership platform also has literature reviews as a feature so my colleagues and I are always catching up with the latest research. Alongside that I have a podcast where I get to interview some of the biggest names in the sports and fitness world so whenever I have a question on my mind, I'm fortunate enough to be able to pick brains on a world level.

What are your top 3 trainer tips?

1. Remember that everyone has their own narrative, listen to what someone is telling you but also understand what they aren't saying too, sometimes that's where the true motivations are and if you can tap into those you'll ignite a fire that will help your clients see their goals through to culmination.

2. Stay up to date, go to festivals, network with your peers and geek out on the latest research, a small distinction or insight can make the world of difference to your clients

3. Make sure you rest. It's exciting to fill your boots when you first see success, but don't become a martyr; you need to practise the balance you preach and stay sharp mentally, you aren't just a trainer you are a coach and you ought to embody that.

If you could only eat one thing for the rest of your life, what would it be?

Probably oatmeal cookies.

What do you like about Sundried and what's your favourite bit of our kit?

I like the ethics behind the brand, I think we are moving to a stage post-consumerism so brands that actually have a net positive impact on the world are the only ones I want to align with.

I like the Matterhorn quilted hoodie as my favourite piece of kit. 

Favourite fitness quote:

"Just Start" - Professor Greg Whyte OBE, from my 'Healthy Ambition' podcast.

Declan is a personal trainer who practises what he preaches. He talks to Sundried about training and motivation.

Please tell us about sporting events you have taken part in or have coming up.

I used to play county squash, competing in national events and representing the South West as well as winning the county championships twice at junior level. I’m now really enjoying CrossFit and am looking forward to getting into competing after I finish my Masters in Sport and Exercise Psychology.

Tell us about your journey to fitness? Where did it all start?

I played all sorts of sports growing up – anything with a racket was my favourite! I got into training in the gym as a way of improving my squash performance and loved it. I have since moved away from playing squash to CrossFit and weight training.

What are your training goals now?

To enjoy every session that I do. I’d also like to be able to do handstand walks, they’re pretty cool.

Tell us one unusual fact we wouldn’t know about you:

I trekked to Everest Base Camp when I was 18 and absolutely loved it.

What advice do you wish you'd been given when you first started out?

Make sure you’re doing something you enjoy and don’t worry too much about the outcome, that’ll take care of itself.

Do you follow a specific nutrition plan? If so, what/when do you eat?

I don’t follow a specific plan but do have some things I try to stick to;

I fast everyday between 8pm and midday the following day, so I don’t have breakfast. I like doing this because it makes me feel sharper in the morning and has a balancing effect on my insulin levels.

Aside from that, I try to get as much of my energy from plant-based sources, but try not to be too controlling around what I eat. I’m also pretty partial to chocolate, so I think my diet would be best classed as ‘trying not to eat chocolate three meals a day’.

What do you do to keep your clients motivated? Do you have any top tips to keep motivated?

I work with clients to find out what works best for them and help them to build regular exercise into their lives. I believe that if you’re enjoying it, that will take care of the motivation side. Whilst you’re finding what you enjoy, think about why you’re training, whether its to look better or feel better mentally, and let that motivate you to create some good habits!

Talk us through your training regime.

I train in the gym around 6 times a week, which will often involve different types of squats, deadlifts, pull ups and some pressing movements at least once per week. On top of that, some interval and circuit training and walking as much as I can, which is great active recovery and just a really nice way to get around.

How do you keep your fitness knowledge up to date?

I’m lucky enough to have access to academic articles so I read them whenever I have time, which I feel keeps my knowledge up to date. I also like to try new things myself, which keeps my ideas and approaches fresh and interesting.

What are your top 3 trainer tips?

Do anything, as long as you’re enjoying it.

If you can, focus on the functional side of training. Not only will it make you feel and look better, it will help you with the rest of your life outside of the gym and make you feel more prepared for what the world has to throw at you.

Mix things up often! Keeping things interesting makes training much more enjoyable than slogging away at the same routine over and over again.

If you could only eat one thing for the rest of your life, what would it be?

Yogurt coated banana chips (it’s technically a fruit, right?)

What do you like about Sundried and what's your favourite bit of our kit?

I love Sundried’s take on activewear; good kit that doesn’t damage the earth. The fact that they support good causes as well as being environmentally friendly is brilliant and it’s lovely stuff to wear.

My favourite bit of kit is the Olperer T-shirt – it’s comfy, looks great and is made from recycled coffee grounds which is really cool. The coffee grounds in the material means that it doesn’t hold on to smells too, which is a massive bonus.

Favourite fitness quote

"Exercise is a celebration of what your body can do, not a punishment for something you've eaten."

Angelo grew up in Mauritius and has been into sport from a young age. He talks to Sundried about training and motivation.

Please tell us about sporting events you have taken part in or have coming up.

I am currently playing football for Catholic United in the Essex Olympian Division Four League.

Tell us about your journey to fitness? Where did it all start?

My journey started back in Mauritius. I began playing football from a very young age and then progressed to playing at a national level. I also competed in various other sports too – athletics, handball, and basketball – during school sporting events. Growing up, fitness has been in every aspect of my life and now I am trying to give it all back.

What are your training goals now?

My training goals are to get stronger, quicker, improve speed and agility, and get shredded.

What's an unusual fact we might not know about you?

I share the same birthday as my Father - 31st of December.

What advice do you wish you'd been given when you first started out?

That it all comes down to consistency and hard work.

What do you do to keep your clients motivated? Do you have any top tips to keep motivated?

My top tips would be not to overthink or over-complicate your life. Everything in life is about finding balance, so too should your approach to fitness.

Talk us through your training regime.

My training regime is quite simple. I do weight training three times a week - push, pull, and legs, as well as 2 days of high intensity interval training (HIIT).

How do you keep your fitness knowledge up to date?

Watching webinars, reading books, going to workshops and via fitness newsletters.

What are your top 3 trainer tips?

1. Master execution.

2. Challenge yourself.

3. Stay consistent.

If you could only eat one thing for the rest of your life, what would it be?

My mum's chicken curry with white rice.

What do you like about Sundried and what's your favourite bit of our kit?

I like the brand and the quality of the products.

Anna is a marathon runner who discovered yoga as a way of improving her running performance. She talks to Sundried about training and racing. 

Please tell us about sporting events you have taken part in or have coming up. 

The spring season is one of my favourite times for training and running. In January 2019 I finished my 16th Marathon within six years. Three of them I ran a Boston qualifying time. In 2018, I ran my first trail marathon as well as an international marathon in Ireland. Some years have more races than others, but I have enjoyed the progress and the adventure! While training and on the course I always learn something important along the way.

Tell us about your journey to fitness? Where did it all start?

My journey to teaching yoga and running marathons began as a way to relieve stress and a way to manage the transitions life was throwing. It began as just jogging around town until I found a group called The Dawn Crackers. As the miles climbed and my training improved, I found myself continuing to challenge myself. The distance lengthened and I set my sights on a marathon. Once that began, it opened an entirely new set of challenges. One of them was overcoming injuries, which is what began my journey into practising yoga. The self-care stretching evolved into me teaching yoga at various studios. Classes are for everybody, including some for those struggling with Parkinson’s Disease, and even a class specifically for the high school varsity cross country and track team.

What are your training goals now?

Currently, I have goals for my own improvement, along with goals for teaching yoga and the participants in my classes. Personally, I am trying to increase my speed in marathons to get a faster marathon time. My goal is to break 3:30, which is no record for the Olympics, but is substantially fast for THIS girl. I’ve been cross training with swimming, biking, and most of all, strength training. Weight lifting is part of my daily routine, to help keep balance and strength in my whole body. Weight lifting challenge: pull ups! 

As for teaching yoga, I want to create a space and a class where everybody can work through their practice on their mat. I have to let go of “making” people better and instead create an opportunity for my clients. It is incredibly rewarding to see that progress though!

Tell us one unusual fact we wouldn’t know about you:

I was never athletic as a kid. I was a total band geek in high school. Riding my horse was the only physical thing I did, and most of that included falling off, but being too stubborn to quit. I kept getting back on. I think that really helped me overcome set backs, and “falling down” while training now.

What advice do you wish you'd been given when you first started out?

I wish I had been told to listen to myself more and that my training and progress will be different to that of others, but that is okay. We are always comparing ourselves and I did that excessively. Instead of taking into account where I was at and what my body needed.

I wish I had been told to be patient with myself and not beat myself up over every step along the way. Some runs are great, some days are strong, some days I can touch my toes; but some days are not. Realising this is part of the process, learning from it, and continuing forward; undaunted and not discouraged.

I wish that I’d realised lifting, yoga, and running are all a bit of a marathon, not a sprint. Corny, cheesy phrase, but so very true. Focusing on long term goals and not getting bent out of shape over the bumps along the way.

Do you follow a specific nutrition plan? If so, what/when do you eat?

This is the hardest part! They always compare it to an iceberg, with 80% of training being nutrition. That’s another goal of mine: talking to a nutritionist. I try to have protein in three meals a day, with 3-4 healthy snacks. I hope this progress is notable going forward.

What do you do to keep your clients motivated? Do you have any top tips to keep motivated?

Each person is motivated differently. That’s one of the beautiful things I’ve discovered about yoga. It has nothing to do with being able to do a “perfect pretty pose”. I like to offer new poses and new ways of getting into them. I like to challenge balance. But even more so, celebrating success along the way.

Talk us through your training regime.

Mornings are dedicated to running 3-4 days a week. One longer training run and the others are intervals and sprints. Swimming and cycling are on the off days, as well as a spectacular rest day. I lift in the weight room 6 days a week, focusing on different muscle groups. I usually do 4 sets and a drop set of each exercise, focusing on 8-10 repetitions. Yoga usually falls between the two and sometimes the morning. All the way up to taper time before the marathon, then everything changes! Also, this training schedule sounds mad and crazy when it is typed out like this.

How do you keep your fitness knowledge up to date?

I try to find reputable published information to read and I talk to athletes more successful than me! Occasionally, instructors coming through, I keep an eye out to take classes, I’ll never stop learning.

What are your top 3 trainer tips?

1. Try new things. Even if they are difficult, even if you struggle, keep trying new things. Keep your balance challenged, keep your mind engaged, and keep your muscles guessing what will be demanded of them next.
2. Be consistent. Treat your workout time like a date or an appointment.
3. Find a friend. If you can train at the same time, use your time together to do more difficult things than you would normally attempt on your own. Check in and keep each other accountable. It’s harder to skip if someone is waiting for you.

If you could only eat one thing for the rest of your life, what would it be?

Cheese. All kinds. Local regular cheese, string cheese, goat cheese, buffalo mozzarella cheese. Favourite place to get groceries in the city? The cheese counter at Pennsylvania Macaroni Co.

Why work with Sundried?

Their commitment to quality product and the environment is unlike any other apparel I’ve used. I love how the clothes are from recycled materials (especially coffee, because I love coffee).  Doing so and maintaining material that is flattering and comfortable to sweat in makes it unique and coveted. I like clothes that don’t shift on me while working out and teaching; ones that let me move unhindered. Nothing is worse than running and having to use a hair-tie to hold your pants up, or teaching a class and having your shirt flip up over your head.  Yes- both are true stories, neither times happened in Sundried clothes.

What's your favourite bit of kit?

Sundried Tour Noir Women’s Vest! Running, lifting, yoga – a favourite go-to for all.

Favourite fitness quote:

“Rome wasn’t built in a day, but they worked on it every day”.

~French Proverb

Jayne and Bibi Rogers are a mother-daughter running duo. They talk to Sundried about training and racing.

Have you always been into sport?

We were both late bloomers, each getting separately into fitness as adults then discovering how much fun we could have if we swim, run and/or bike together!

What made you decide to enter the world of triathlon?

We had a year of running PBs, beating our targets for 5k, 10k, half and full marathons. After that, we decided to look for a new challenge and triathlon certainly gave us that.

What’s been your favourite race to date and why?

We're runners at heart and Loch Ness Marathon is our stand-out favourite race of all time. From pipers leading you to the start to searching for the monster as you get delirious around mile 20, it's beautiful.

And your proudest achievement?

Crossing the finish line together with a PB at Yorkshire Marathon a few years ago was pretty special.

Have you ever had any racing disasters/your toughest race yet?

Bibi had a horrendous time when she ran London Marathon in 2017. She discovered she was pregnant with baby Stanley a few days later so at least there was a good reason why it was so tough!

How do you overcome setbacks?

We both do yoga and meditate so we try to have a little 'om', accept it ,and move on. It doesn't always work but it's worth trying!

What is the best bit of advice you wish someone had told you before you started competing?

Enjoy every minute. When you're ill or injured and unable to train, you'll think you were an idiot for complaining when you could!

What are your goals for 2019?

In the past year, between us we've had a baby, gone back to work after maternity leave, bought a new place, relocated and changed jobs. This year, we're giving ourselves a break and training for the fun of it. We'll do plenty of races but we're not setting goals. Any PBs will be purely incidental!

Who do you take your inspiration from?

Like everyone, we're impressed by elite athletes but we're really inspired by everyday athletes who push themselves to do things they never thought they'd be able to do. Anyone who gets off the couch and onto their bike, into the pool or pulls on their trainers for a run impresses us.

What do you like about Sundried and what’s your favourite bit of our kit?

Sundried embodies everything we believe in: fitness for all, great kit, ethically sourced, treating workers fairly. What's not to love? Our favourite bit of kit is the Sundried women's performance trisuit. It looks and feels fantastic. We feel like superwoman when we wear them.