• May Ling Perry-Foo - Yoga Instructor and Ambassador

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    How did you first discover your love for yoga?

    Wanting to release tension from my back and shoulders, I was told yoga might be a good way to address that. So there I was at my first yoga class ever and after 90 minutes I felt amazing. As I continued to practice more regularly to primarily release physical tension, I got absolutely hooked to it because I noticed how my body became stronger and flexible, and I always felt so much better after class. As my practice developed, so did my love for yoga and the only regret I have is that I didn’t discover yoga sooner!

    What sets yoga apart from other fitness disciplines?

    There’s something for everyone! Yoga can be calming and relaxing, but it can also be sweaty and challenging... and all the aforementioned at the same time! While yoga can be done as a single way to keep fit, it’s also a great way to complement any other fitness regime, not only to build strength, but also focus.

    How has yoga improved your life?

    Yoga has mostly taught me confidence. Through yoga I discovered that I’ve got a level of strength within me, both physically and mentally, that I didn’t even know was there. Also, yoga was what kept me sane when I was working in my previous corporate career in market research and consulting, eventually making me realise my purpose in life was not to be working on research projects, but to be sharing the magic of yoga with everyone!

    How often do you practice yoga?

    Every day! 

    What advice would you give to someone thinking of trying yoga for the first time?

    Go for it! There’s so many styles of yoga, be open to try out various styles and classes to see which ones work for you.
    Go into a class without expectations, keep an open mind and focus on what you’re feeling, rather than how you look. Listen to your body and don’t feel the need you have to do every single pose.

    And most importantly: breathe!

    If you are interested in getting into Yoga, Sundried's kit is suitable for beginners as well as seasoned athletes. Shop our Gym and Yoga Collection today. 

    Tell us something unusual we may not know about you:

    I love horror movies, especially the cheesy slashers from the eighties. Probably not something you’d expect from a yoga teacher!

    Do you follow a specific diet plan?

    I start every morning with some warm lemon water, and throughout the day I keep myself hydrated with water and green tea. I try to include as much fruit and veg into my meals every day to complement the steaks and burgers I enjoy so much!

    How do you keep your knowledge up to date?

    I attend additional yoga teacher trainings and listen to podcasts. I keep a collection of reference books around anatomy and class sequencing, and also continuously read up on the science and history behind yoga. And lots of self-practice, trying out poses and transitions to experience them properly so I know how to guide my students accordingly.

    Why work with Sundried?

    My aim is to keep yoga accessible to anyone who’s interested. Sundried offers clothing that is affordable, yet still maintains high quality with consideration of the environment. This proves you don’t need to spend a fortune to be able to keep yourself supported, comfortable, and looking good while keeping yourself fit and staying kind to the planet.

    Favourite fitness quote

    “Everything is energy and that’s all there is to it. Match the frequency of the reality you want and you cannot help but get that reality. It can be no other way. This is not philosophy. This is physics.”

    To hear more from our ambassadors and get free tips on workout plans and more, connect with the Sundried Personal Trainers on our app.

    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
  • Train Yourself to Achieve your New Years Resolutions

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    A new year is the perfect time to adopt more desirable behaviours in the hope to live a happier and healthier life. More often than not these aspirations will not manifest into victory.

    My intention for this blog is to identify the common errors people make when deciding on their new year’s resolutions and how you can construct a keep-able promise in 2020.

    #1 Too much too soon

    Error:

    Setting unrealistic goals at the start of the year in the hope that you can transform yourself overnight.

    Resolution:

    Instead of trying to change everything at once, it is better to make incremental changes that can be more easily achieved. By setting realistic goals that can be altered over time, success is more likely.

    Example:

    If your goal is to start going to the gym, then begin by working out once or twice a week. Once you have this mastered, consider adding an extra visit. Trying to go from no exercise to working out every day is not the way forward.

    #2 Not identifying your ‘why’

    Error:

    Not understanding the reasoning behind a resolution.

    Resolution:

    Having a good motivational drive is integral to success. It’s important to identify why the goal is important to you on a personal level.

    Example:

    You may want to work harder at University, but it is important to uncover why is this important to you? Maybe it is because you want to graduate and secure your dream job. Whatever your reasoning, make sure you identify it and use it to motivate your behaviours.

    #3 Wishy-washy goals

    Error:

    Setting a haphazard goal with no specificity or personalisation.

    Resolution:

    Keep the goal relevant to you and include fine details. The more specific you can make your goal, the more vivid it will be in your imagination and the more encouraged you will be to succeed.

    Example:

    Adopting a healthy diet is always a popular resolution but this leaves much ambiguity. Think about what a healthy diet for YOU would look like. For example, ‘I will eat five portions of fruit or vegetables each day’ is much more specific than ‘I will eat a healthier diet’.

     

    SMART Goals

    #4 Not checking in

    Error:

    Not measuring or tracking progress will result in the inability to know how you are doing and whether changes need to be adopted for success.

    Resolution:

    Keepings a written record of your progress with help to sustain the ‘can do’ attitude, keep you accountable, and ensure you are moving in the right direction.

    Example

    If your goal is to drink more water, then the only way to know if you are succeeding is to track how much you are drinking each day.

    #5 Not setting the date

    Error:

    Without a deadline of achievement, motivation can dwindle and often the attitude of ‘I will do it tomorrow’ is adopted.

    Resolution:

    Set an end date for targets to keep the pressure on and stop any avoidance of the tasks at hand.

    Example:

    If your goal is to run a 10km then enter yourself in an event at the start of the year. The pressure of a looming race is sure to keep you motivated.

    #6 All or nothing attitude

    Error:

    Giving up completely when something goes wrong.

    Resolution:

    Accepting that slip-ups are likely and are a part of the behaviour change process. The ability to pick yourself up and carry on after a setback is vital for triumph.

    Example:

    Does the occasional sweet treat completely undo an overall healthy diet? No, of course not! As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

    #7 Enduring not enjoying

    Error:

    No one can bring themselves to do something they hate consistently, so planning a resolution that you will dislike doing is not going to work.

    Resolution:

    The best plan is one that causes the least interruption to your daily life and one which you can appreciate.

    Example:

    Participating in a sport you love rather than dragging yourself to the gym will be much more effective in any fitness venture.

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

    How do I create a Workout Plan?

    Getting the right support for your training plan will mean the difference between success and failure. You do not need to identify your SMART goals alone. If you want some free tips, connect with the Sundried Personal Trainers on our app.

    Posted by Aimee Garnett
  • Suspension Trainer Ab Exercises

    suspension trainer ab exercises

    Having a strong core is vital for everyone whether you practise a sport or not. A strong core will allow you to stay healthy in everyday life and will prevent related injuries such as a sore back. Try some of these suspension trainer ab exercises to really see results.

    The muscles

    The main muscles which make up a strong core are:

    • The External Obliques: The muscles which run along the sides and front of your stomach.
    • The Internal Obliques: These muscles sit behind your external obliques and run in the opposite direction.
    • The Transverse Abdominis: These muscles are the deepest abdominal muscles which wrap around your spine to protect and stabilise it.
    • The Rectus Abdominis: These muscles are the glamour muscles, located at the very front of your abdomen, it is these muscle which create the elusive six pack.

    Core Suspension Training

    In order to develop a strong core, you need to train your abdominals like you would any other muscle group, with a variety of exercises using multiple ranges of movement in multiple planes of motion, to maximise training results.

    Suspension training can maximise your core strength because it puts your abs under constant tension. The premise of suspension training is that when you are suspended you are unstable and because of this every single exercise you perform on a TRX or suspension trainer fires up your abdominals as your core is forced to constantly work at keeping you stabilised and hold your body balanced using your own body weight as leverage. When we then start adding exercises designed to target your waist, not only will your abs be on fire, but you’ll fire up your results too!

    With all these exercises, it is important to keep good form; squeeze your shoulder blades together to prevent arching your back and keep your core tensed to protect your spine. Suck your stomach into your spine and then imagine you're pulling it up towards your rib cage to engage your Transverse Abdominis.

    TRX Fallouts

    Grab your handles and face away from the anchor. Begin with the straps by your sides and slowly with control, fall forward as you bring your arms straight up above your head to align with your ears in one swift movement. Keeping your arms straight return them back to the starting point. The further away your feet are from the anchor point, the easier the exercise is as you are using less of your body weight as resistance.

    TRX Mountain Climbers

    For this one you need to start in a plank position; hands underneath your shoulders with your feet in the trainer’s stirrups. Make sure you have shortened the length or the straps. Keeping your hands stable, crunch and bring each knee in towards the chest individually for a suspended mountain climber.

    TRX Mountain Climbers

    TRX Oblique Crunch

    This one really works your obliques, to the sides of your core. Start in the same position as the previous exercise, but this time both legs move in unison. Crunch your knees in diagonally towards your elbow and then straighten up into your regular plank, now match up the other side.

    TRX Oblique Crunch

    TRX Pendulum Swings

    Pendulum swings start in the plank position, with your shoulders over your hands. This exercise requires you to balance and hold your core steady under momentum. Swing your legs side to side to gather some momentum, then begin bending the knees to perform a crunch on either side of your swing. This really targets your core from every angle.

    Pull and Twist

    Grab both handles and stand so that you are facing the anchor point. The closer your feet are to the anchor, the harder this will be as you're using more of your bodyweight. Lean back with your arms extended in front of you, pull your body weight up maintaining a neutral spine and twist your arms to point to the left, return to the start and repeat for the other side.

    Spiderman crunch to plank up downs

    Head back to the ground and return to your plank position, this time you’re going to bring each knee up towards your elbow. You should look like spiderman climbing, hence the name. Complete one per side and then progress into your plank up down. From your hand plank, take each arm down to an elbow plank and then return to start. All of this counts as one complete rep.

    Posted by Alexandra Parren
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