• Joséphine Cousin - Yoga Instructor and Ambassador

    Shop Sundried's Active Life Collection

    How did you first discover your love for yoga?

    I discovered yoga thanks to my mother who had been practising it and meditation for years. At first I was only going to really sweaty power yoga class and was not really a fan of the more.

    What sets yoga apart from other fitness disciplines?

    Yoga is not a fitness discipline. It is so much more than that. The asanas (physical postures) are only one of the eight pillars of yoga. With asanas you will gain in flexibility, strength and mobility. But it is only the tip of the iceberg: you learn to slow down, to connect with your breath and your body, to listen to your body. Yoga is a lifestyle and a mindset, it is about living your authentic life. In yoga you must put your ego aside. Yoga does not have the competitive aspect that other fitness discipline have, your sole focus should be yourself and not others.

    How has yoga improved your life?

    Yoga has improved my life on so many different levels. Apart from the physical benefits (I am more flexible and strong), it has taught me to slow down, connect with myself. I am a bit hyperactive, always doing a thousand different projects. I did not listen to my body telling me I needed to rest. I also used to be really anxious and impulsive and through my yoga journey I have learned (and I am still learning) to put things in perspective.

    How often do you practice yoga?

    I try to practice yoga everyday. When I say practice yoga I do not mean a one hour class plus a meditation. Even 10 minutes of yoga every morning can really shift your whole day. 10 minutes before bed or when coming home from work can really help wind down. Which is why, on my instagram page, I offer quick energizing morning flows to start your day feeling relaxed and energised or to unwind after a long day of work.

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

    I would say to go for it and be kind to yourself. Some students might feel a bit frustrated at the beginning because they are not able to do every postures and variations. Which is why it is vital to let the teacher know you are a beginner so she/he can help you adapt the postures to your body. Yoga should always be adapted to the practitioner and not the other way around.

    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 am not just a yoga teacher but also a Law student, I just passed the bar exam. I LOVE yoga but I love having multiple activities. I think yoga can and must be made accessible to everyone, even those with very busy jobs.

    Do you follow a specific diet plan?

    I do not really believe in diets. I am plant-based so obviously I am a strong advocate for eating lots of fruits and veggies and eating less animals products, for environment and health reasons. However, I think the diet culture (calorie counting, restrictions) has had negative impacts on people's mental and physical health. I believe that a balanced diet should be delicious in order to last long-term.

    How do you keep your knowledge up to date?

    Learning more about Yoga is a never ending journey. I sign up to various workshops and follow modules on specific aspects of yoga. I can really nerd out when it comes to yoga.

    Why work with Sundried?

    Ahimsa is a principle in yoga which basically means do no harm. For me this principle can be implemented in our daily lives, in various ways, for instance not harming our planet. The fashion industry is the second largest pollutant after the oil industry. Sundried is sustainable and ethical brand whose products last long-term. I have been using (a lot) their yoga mat for 4 years now. It is still intact and has not frayed yet, as opposed to some of my other yoga mats.

    What is your favourite fitness quote?

    My favourite yoga quote is more of a saying really: the posture is not goal. Being able to do the splits and handstands is not the goal of yoga. When practising yoga, you learn to put your ego aside and to appreciate your body for its abilities, to make peace with yourself.The true goal of yoga is to attain a state of bliss and peace.

    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
  • Yvonne Davies - Yoga Instructor and Ambassador

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    When did you start your fitness journey?

    Fitness has always been a part of my life. My first memory of running was winning my medal at the village Gala Day when I was 4! 

    My favourite win was winning gold at the 4 x 100 m Scottish relay championships at Meadowbank Stadium in Edinburgh. Our team was incredible and I loved kicking off the bend and getting my team in the lead and watching my team mates accelerate away from all the other teams. 

    What do you do for your fitness?

    I have a daily yoga and meditation practice that sets me up for the day. Having a regular yoga and meditation practice really helps me to be the best version of myself. It also helps me perform better when I am playing golf. I also love mountain biking and running.

    How long have you being doing yoga?

    I have been practicing yoga for over twenty years. I am a qualified teacher having spent 3 years training with Yoga Scotland in Hatha Yoga and Meditation. I also gained my Forrest Yoga teaching qualification in Bali, Indonesia and I am an Aerial Yoga teacher too. I teach at events all over the UK and run international retreats. 

    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. 

    What’s your proudest achievement?

    My proudest achievement is my award winning online health platform, Yoga Warrior Online. This makes yoga, meditation and relaxation accessible to busy working people. It empowers people to look after their own mental and physical wellbeing and the feedback from my subscribers is truly incredible and it is why I do what I do.

    What are your goals?

    To continue to be the best that I can be in everything I do whether I am teaching yoga or tackling a challenging mountain bike trail. 

    How do you overcome setbacks?

    I overcome setbacks by taking a step back and reflecting. I take time to breath, learn from the setback and push onwards. We always learn from experience whether that is good or bad. We can always use this to keep striving forward.

    Who inspires you?

    My dogs Bongo and Archie inspire me. They are lurchers so are very fast. They run to the best of their ability and then they have nothing left! They then spend hours being lazy and snoozing. They are a great reminder to me that we need a balance in life. As much as we all want to train hard, we also need to rest and my dogs are great at that!

    Why work with Sundried?

    I am delighted to be a Sundried Ambassador because I have finally found a brand that works with athletes and the environment. We need to look after each other and our planet. I love that Sundried is an ethical company and stands by what they say. They are aware of their carbon footprint and also have an eco-range that is made from recycled fabrics. Representing a company that gives back to the community is super important to me too. Their work with Water for Kids and Surfers Against Sewage are two super important initiatives. 

    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
  • Sally Talbot - Yoga Instructor and Ambassador

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    How did you first discover your love for yoga?

    In 2000, I was diagnosed with M.E. a chronic and debilitating illness. It took many years for me to recover fully. It was an illness that left me house bound and often bed ridden.

    In addition to nutritional changes (ones I still adopt to this day) Yoga played a huge part in my recovery. I found a local class and attended when I felt well enough. This weekly class gave me an insight into the importance of mindfulness and movement and what a powerful combination that can be when practised appropriately. As my health improved I became more curious about this ancient practise. I embarked on a 3 year Teacher Training Course with The British Wheel of Yoga. My passion for Yoga was ignited the moment I sat on my mat all those years ago, despite my ill health.

    What sets yoga apart from other fitness disciplines?

    The word “Yoga” means to unite. During a yoga class and by having a regular practise of Yoga we aim to unite both mind and body. This is achieved through posture work (asana), breathing exercises/awareness (pranayama), meditation (dharana) and relaxation techniques (yoga nidra). Yoga in essence is the ability to quieten the mind by working on all of the above principles. Unlike many other fitness disciplines, when practising Yoga, being competitive with either yourself or others is strongly discouraged.

    How has yoga improved your life?

    Yoga not only improved my life, I will always credit the practise for giving me my life back. Yoga allowed me to have a life. I learnt the meaning of listening to my body. I discovered tools we can use to quieten the mind. I started to understand how important the act of breathing is for our mental and physical well being. I cannot underestimate how important this practise has been in my life and continues to be. The philosophy of mindfulness that I learnt through this practise underpins everything I do both on and off the mat daily.

    How often do you practise yoga?

    I have a daily morning practise which includes mobility work, breathing and meditation.

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

    You do not have to be flexible to practise Yoga. You just have to come on to your mat and breathe. Find a teacher you feel comfortable with and choose a practise that makes you feel good. If you don’t enjoy your first class, explore others. Find a teacher who offers you an experience you feel comfortable with. There are many different styles of Yoga. Some offer more breath work. Others will be more physical. Find a class, a style and a level that you enjoy.

    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 have an identical Twin Sister.

    Do you follow a specific diet plan?

    Yes. I don’t eat meat. I haven’t done so for over 20 years. I rarely eat fish. I am mainly plant based. I drink milk alternatives such as almond, oat and soya. I do enjoy a homemade cake post long cycle ride or run though, but tend to avoid sugar as much as possible. I also avoid processed food. Preferring to eat seasonally and healthily. I adopted this method of eating in order to support my recovery. For me personally, it works. I don’t advocate this specific dietry plan but I do encourage everyone to find foods that make them feel well. Foods that nourish them. And in that discovery, become more mindful of where the food comes from.

    How do you keep your knowledge up to date?

    I am a member of the British Wheel of Yoga. They are the UK governing body of Yoga in the UK and who I trained with. They offer fantastic training days, extra modular courses and In Service Training Days. Pre covid I have enjoyed Yoga Retreats in the UK and abroad with well known and respected Teachers in the industry. I hope that these will one day resume. Until then, it’s making the most of on line learning, reading resources and being part of the Yoga community via The British Wheel.

    Why work with Sundried?

    I am firm believer that how we treat the planet is equally as important as how we treat one another. At Sundried I have found a brand who shares this belief. Not only are their products built to last, they are created ethically and sustainably including a range of active wear made from 100% recycled plastic. I am also supporting a company that wants to give back to the community. This is demonstrated in the support to Water For Kids and Surfers Against Sewage. They are a brand that offers so much more than high quality, great looking clothing. And I am thrilled to be part of the team.

    Favourite fitness quote?

    Progress not Perfection.

    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
  • May Ling Perry-Foo - Yoga Instructor and Ambassador

    Shop Sundried's Active Life Collection

    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
  • Entrenamientos en casa sin equipo para todas las edades y habilidades

    Compra la colección de vida activa para mujeres de Sundried

    Obtenga su dosis diaria de movimiento con entrenamientos en casa que solo requieren motivación para hacerlos. No importa cuáles sean sus objetivos o método de ejercicio preferido, sabemos que hay algo para todos. Esta guía también incluye un calentamiento general y un enfriamiento que debe realizarse antes y después de cualquier entrenamiento de alta intensidad o de fortalecimiento, retrospectivamente.

    Todos los siguientes entrenamientos incluyen adaptaciones, progresiones y regresiones para adaptarse a todas las habilidades.

    Tenga en cuenta que esta guía incluye nombres oficiales de ejercicios / movimientos. Si está luchando con lo que implica un ejercicio, entonces You-Tube tiene excelentes tutoriales sobre cómo ejecutarlos. Simplemente escriba el nombre del ejercicio para encontrar una demostración.

    Tienda Sundried'saccesorios de entrenamiento en casapara llevar su entrenamiento al siguiente nivel.

    Calentamiento previo al entrenamiento de 10 minutos

    Haga cada ejercicio durante 60 segundos.

    1. Marcha en su lugar
    2. Saltos de tijera
    3. Patadas a tope
    4. los escaladores de montaña
    5. Patadas altas
    6. Sentadillas de lado a lado
    7. Estocada lateral alternante
    8. Círculos de brazos grandes
    9. Círculos de cadera
    10. Sacúdelo todo

    10 minutos de enfriamiento después del entrenamiento

    Haga cada ejercicio durante 60 segundos.

    1. Toque alternativo del dedo del pie lateral
    2. Estiramiento de glúteos a cada lado
    3. Estiramiento cuádruple a cada lado
    4. Estiramiento de flexión lateral en cada lado
    5. Estiramiento de tríceps por encima de la cabeza a cada lado
    6. Balanceo de brazos cruzados sobre el pecho

    Entrenamiento 1:10 minutos Ab Blast

    Dependiendo de su nivel de condición física, puede elegir hacer cualquier cosa desde 30 segundos por ejercicio con 30 segundos de descanso, hasta 50 segundos por ejercicio con 10 segundos de descanso.

    Ejercicio

    Regresión

    Progresión

    Tablón

    Empuja tu trasero hacia el techo para crear una forma de V

    Tablón de balanceo

    Plancha lateral con un reposabrazos

    Mantenga el equilibrio sobre la rodilla en lugar del costado del pie

    Equilibrio sobre una pierna

    Insectos muertos lentos usando brazo a pierna alternativo

    Extienda solo 1 brazo o pierna a la vez

    Mantenga las extensiones durante 5 segundos

    Perro / pájaro lento

    Extienda solo 1 brazo o pierna a la vez

    Mantenga la extensión durante 5 segundos

    Aleknas lento

    Solo extienda ambas piernas o ambos brazos a la vez

    Mantenga la extensión durante 5 segundos

    Crunch lento en bicicleta con ambas piernas levantadas por encima del suelo

    Mantenga una pierna en el suelo

    Manténgase en posición metida durante 5 segundos.

    Levantamiento lento de piernas

    Dobla las piernas

    Agregue un levantamiento de cadera en la parte superior del levantamiento de piernas

    Alpinistas de cuerpo cruzado

    Ponte de rodillas

    Aumentar la velocidad

    V-sit hold

    Pies en el suelo

    Estire las piernas e inclínese más hacia atrás

    Rodilla a codo en plancha alta

    Ponte de rodillas

    Lagartijas de hombre araña

    Entrenamiento 2:10 minutos de activación de glúteos

    Dependiendo de su nivel de condición física, puede elegir hacer cualquier cosa desde 30 segundos por ejercicio con 30 segundos de descanso hasta 50 segundos por ejercicio con 10 segundos de descanso.

    Ejercicio

    Regresión

    Progresión

    Sentadillas con un solo pulso en la parte inferior.

    Quita el pulso

    Manténgase en posición de cuclillas y pulse

    Estocada inversa de pierna alterna con un solo pulso en la parte inferior

    Quita el pulso

    Mantenga en una posición de estocada inversa y pulse

    Estocada lateral de pierna alternativa con un solo pulso en la parte inferior

    Quita el pulso

    Mantenga en una posición de estocada lateral y pulse

    Estocada de reverencia de pierna alterna en una patada lateral

    Quitar la patada lateral

    Hazlo rápido y elástico

    Pila de sentadillas con elevaciones alternativas del talón

    Quitar las elevaciones del talón

    Manténgase en posición con los talones levantados

    Marchas alternas de puente de glúteos de piernas

    Fijación del puente de glúteos

    Una pierna durante la mitad del tiempo y luego cambiar a otra pierna

    Almejas laterales, la mitad del tiempo dedicado a cada pierna.

    Acuéstese boca arriba y deje caer las rodillas alternas hacia los lados

    Agrega una banda alrededor de tus rodillas

    La pierna acostada de lado se eleva manteniendo la pierna de trabajo levantada, la mitad del tiempo que se pasa en cada pierna

    Regrese al descanso después de cada aumento

    Mantenga la pierna levantada y el pulso

    Sobornos de burro, la mitad del tiempo invertido en cada pierna

    Piernas alternas

    Mantenga en la parte superior de la patada y el pulso

    Boca de incendios, la mitad del tiempo dedicado a cada pierna.

    Piernas alternas

    Mantenga en la parte superior del movimiento y el pulso

    Entrenamiento 3: Sesión HIIT de 20 minutos

    Complete cada ejercicio durante 35 segundos y descanse 12 segundos antes de pasar al siguiente movimiento.

    Repite la secuencia completa 4 x.

    1. Soltar estocada
    2. Crujido de burpee
    3. Tablón jack hop
    4. Paso para saltar en cuclillas
    5. Pop jacks
    6. Tríceps presionar hacia atrás

    Regresión: tome 30-60 segundos de descanso adicional entre series si es necesario.

    Progresión: ¡Aumente el tiempo de trabajo, reduzca el tiempo de descanso o ambos!

    ¿Te apetece algo de ropa deportiva nueva que te ayude a motivarte? Compra hoy la colección Gym de Sundried. Ambosde los hombresyDe las mujeresopciones disponibles.

    Entrenamiento 4:45 minutos Sesión de fortalecimiento de cuerpo completo

    Ejercicio

    Conjuntos

    Repeticiones / tiempo

    Adaptaciones

    Sentadillas

    4

    15 veces

    Con bandas alrededor de la rodilla, con peso, con una sola pierna, excéntrico o en salto

    flexiones

    4

    10 veces

    De pie o de rodillas, con peso, postura estrecha, excéntrica, inclinada, declinada, triangular o con un solo brazo

    RDL de una sola pierna en cada pierna

    4

    15 veces

    Poner peso, excéntrico o levantar la rodilla

    Inmersión de tríceps

    4

    10 veces

    Piernas rectas o dobladas, ponderadas o excéntricas

    Sentadillas búlgaras divididas en cada pierna

    4

    15 veces

    Ponderado, extendido o excéntrico

    Grifo de hombro de tablón extendido

    4

    10 veces

    En pies o rodillas, postura ancha o estrecha, una sola pierna

    Puente de glúteos

    4

    15 veces

    Con bandas, ponderado, excéntrico o de una sola pierna

    Super hombre con extensión de brazo

    4

    10 veces

    Ponderado

    Compra la colección Active Life para hombres de Sundried

    Entrenamiento 5: Sesión de fortalecimiento de la parte inferior del cuerpo de 30 minutos

    Ejercicio

    Conjuntos

    Repeticiones / tiempo

    Adaptaciones

    Sentadillas

    4

    15 veces

    Con bandas alrededor de la rodilla, con peso, con una sola pierna, excéntrico o en salto

    Pulsos en posición de cuclillas

    4

    20 veces

    Con bandas alrededor de las rodillas o con peso

    Estocadas hacia adelante, hacia los lados y hacia atrás en cada pierna

    4

    15 veces

    Peso, excéntrico o salto

    Sentarse y sostenerse apoyado en la pared

    4

    Años 60

    Con bandas alrededor de las rodillas o con peso

    Step ups en cada pierna

    4

    15 veces

    Peso, rodilla levantada o explosivo

    Elevación de pantorrillas de pie con una sola pierna

    4

    20 veces

    Ponderado o sin apoyo

    Entrenamiento 6: Sesión de fortalecimiento de la parte superior del cuerpo de 30 minutos

    Ejercicio

    Conjuntos

    Repeticiones / tiempo

    Adaptaciones

    flexiones

    4

    15 veces

    De pie o de rodillas, con peso, postura estrecha, excéntrica, inclinada, declinada, triangular o con un solo brazo

    Gusano

    4

    10 veces

    De rodillas o pies

    Inmersión de tríceps

    4

    15 veces

    Piernas rectas o dobladas, ponderadas o excéntricas

    Empuje lateral de tríceps lateral a cada lado

    4

    Años 60

    Con peso, excéntrico o de un solo brazo

    Tablón de balanceo

    4

    15 veces

    Con peso, de un solo brazo o de una sola pierna

    Representantes de pared escapular

    4

    20x

    Ponderado



    Entrenamiento 7: Secuencia de Vinyasaa Yoga de 30 minutos

    Antes de comenzar este entrenamiento, asegúrese de tener un espacio plano cómodo para usar. Use una estera de yoga si tiene uno o solo un piso más suave. Si está buscando comprar una esterilla de yoga, compre la oferta ecológica de Sundriedaquí.

    Inicio de la meditación (10 minutos)

    En una posición sentada, cierre los ojos y doble los lados de la lengua hacia adentro para Sitali Pranayama (Respiración refrescante). Inhala a través de tu lengua rizada como una pajita. Cierre la boca y exhale por la nariz, creando un sonido de “ja” en la parte posterior de la garganta. Concéntrese en su respiración y trate de mantener su mente libre de distracciones. Repite este ciclo durante varios minutos.

    Secuencia de Yoga

    Pose

    Hora

    Respiraciones

    Postura de gato-vaca sentado

    1 minuto

    8-10

    Postura de media luna sentada

    1 minuto

    8-10

    Giro de columna sentado

    1 minuto

    8-10

    Sentado hacia adelante con mudra

    1 minuto

    8-10

    Postura de gato-vaca

    2 minutos

    16-20

    Perro boca abajo

    (adho mukha svanasanna)

    1 minuto

    8-10

    Estocada baja

    (ajaneysanna)

    1 minuto por cada lado

    8-10

    Postura de la paloma rey con una sola pierna

    (eka pada rejakapotasana)

    1 minuto por cada lado

    8-10 de cada lado

    Cosa salvaje

    1 minuto por cada lado

    8-10 cada lado

    Guerrero II

    1 minuto cada lado

    8-10 cada lado
    Variación de Guerrero II

    1 minuto cada lado

    8-10 cada lado
    Los niños posan

    (balasana)

    2 minutos

    16-20
    Postura puente

    1 minuto

    8-10

    Meditación concluyente (5 minutos)

    Extiende ambas piernas y acuéstese cómodamente en el suelo, abriendo las palmas de las manos. Presione la parte posterior de la cabeza en el suelo mientras inhala profundamente y se centra en hundirse en el grupo. En una exhalación, cierre suavemente los ojos y ablande. Observe la respiración mientras absorbe los beneficios de esta práctica.

    Sobre la autora: Laura Smith es una atleta que ha sido embajadora de Sundried desde 2017.

    ¿Quieres más entrenamientos en casa al alcance de tu mano? Conéctese conEntrenadores personales de Sundrieden nuestra aplicación, para los mejores consejos, planes de entrenamiento gratuitos y más.

    Posted by Aimee Garnett
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