Latest news with #RoarFitness
Scottish Sun
09-08-2025
- Lifestyle
- Scottish Sun
How I look like this at 45 and how you can too, by former Olympian and celeb PT Sarah Lindsay
Sarah is among the Instagram influencers proving that being 'fit' doesn't have an age limit PHOARTY! How I look like this at 45 and how you can too, by former Olympian and celeb PT Sarah Lindsay Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) FOR many of us, our 40s are a time when things start to shift. Energy levels dip, weight becomes harder to control, and mystery aches and pains strike. Sign up for Scottish Sun newsletter Sign up 1 Sarah Lindsay is a three-time Olympic speed-skater and founder of personal-training gym Roar Fitness But not for Sarah Lindsay, a three-time Olympic speed-skater and founder of personal-training gym Roar Fitness. Based in London and Dubai, the PT is among the Instagram influencers proving that being 'fit' doesn't have an age limit. After turning 45 in June, she's cracked the code when it comes to thriving in midlife, saying she feels: 'Fit, strong and calm.' Here, Sarah reveals exactly what it takes to look and feel that good – and you don't have to be an Olympian to achieve it. Walk Every Day I walk most mornings at 6am, usually for around 45 minutes, which is about 6,000 steps. It warms me up and gets my body moving, and it also helps clear my mind ready for the day. Walking is such an underrated form of exercise – whether it's taking a stroll at lunchtime, doing the school run on foot or meeting friends for a walk and talk, it's a simple activity to incorporate into your day. Eat Protein For Breakfast I start the day with three eggs or 300g of steak and vegetables. I appreciate most people don't want steak for breakfast – Greek yoghurt is also high in protein, so just mix with some nuts for a dose of healthy fats. The protein from the eggs or steak helps support my muscles, plus it keeps me feeling full. I choose savoury over sweet, because a high-sugar breakfast can cause a spike in blood glucose levels, followed by a crash, and then the need for more sugar or caffeine to pick the energy back up. Sarah Lynsey's home and gym workout to get a body like Sydney Sweeney Take Collagen daily I add Correxiko Marine Collagen Powder, £39.95 for 30 servings, to my morning coffee and evening hot chocolate. I also take a spoonful of collagen jelly at some point during the day. Collagen helps to support my joints, bones and muscles, plus keeps my gut health and my skin looking young. Add Supplements My top-five supplements are magnesium, zinc, creatine, collagen and NAD+ (a coenzyme found in every cell of the body). These help me recover after exercise, sleep well, improve my cognitive function and reduce inflammation, which helps to stop me falling ill. Do an Afternoon Workout As I've grown older, I feel more vulnerable to injury in the mornings, so I save more intense workouts for later in the day, once my muscles have warmed up. I will never train without eating first. Training when fasted doesn't make you burn more fat, but it does increase your chance of burning muscle. Aim for 40-Minute Sessions I weight train for 40 minutes, three times a week, doing full-body workouts. Any more than that and I struggle to stay focused. I always train with a plan – I don't just wing exercise and hope for the best. Every session has a clear purpose, with no ego lifting, just smart training that keeps me moving and living well. On days that I do train, I have a protein shake afterwards to help my recovery. Switch it up regularly You have to mix up your weight training every month or so, otherwise your body will stop adapting and progressing. I tend to change the exercises I do, the amount of weights I lift and/or the length of rest periods between exercise sets. I'll also change my training focus, such as strength, muscle growth, endurance, conditioning or power, so that I can keep improving, getting stronger and fitter. At the moment, I'm doing 15 reps per set, because I am in a conditioning phase. This means I'm improving my aerobic fitness and muscular endurance. Increase Rest Time I do exercises in pairs and alternate between upper- and lower-body movements. For example, a set of squats immediately followed by a set of bicep curls. It's important to do compound moves, like squats, which involve multiple joints and muscles, as well as isolation moves, such as bicep curls, which involve one muscle or joint. Your training programme depends on your health, injuries, experience and current level of fitness, rather than your actual age. The most important thing to adjust as you get older is to increase your rest times – as you age, you need more rest days to support recovery. If you don't recover, you don't improve. Opt for Home-Cooked food When I'm eating at home, I keep it simple. For lunch, I have two salmon fillets, potatoes and salad. For dinner, I eat three chicken thighs with rice and veg. Being organised is important, because if I'm starving I'll go for the most convenient food, whatever it is. So having something balanced and healthy already made helps me avoid fast food. I will have a couple of snacks during the day, such as nuts, fruit or sometimes toast. I don't count calories, but it can be useful if you're trying to make changes to body composition, such as getting leaner or adding muscle. Never Ban Treats I do have a sweet tooth and I don't restrict myself, which is why I never binge on sweet stuff. Food is one of life's greatest pleasures, and if I want something, then I will have it. My go-to sweet treat is always dark chocolate. I like Booja-Booja, because it's rich and full of flavour, so I only need a couple of chocolates to feel satisfied. Or I'll have a few dates or some sweet popcorn. If you have unhealthy eating habits or if you feel guilty when you eat treats, you need to try to reframe your thinking. This is a huge and complicated topic and very individual, so it's difficult for me to advise. The most important thing is to not beat yourself up about it, and to try and make a realistic plan to form new habits. Limit Alcohol intake Alcohol is my biggest nutritional downfall – I'll drink champagne to celebrate, have wine with dinner, Aperol on holiday or a gin and tonic at my local pub, but I'm pretty good at having a few, then stopping. When you realise how much more productive you feel the next day without overdoing the alcohol, it makes it far easier to stop after just a few. It's also a good idea to drink water between each alcoholic drink, as this slows down your drinking. Know your Numbers I have semi-regular blood tests to check if I'm deficient in any nutrients. If you can't get in shape because you constantly crave certain foods and alcohol, then it's worth checking for deficiencies. For example, if you're always craving dark chocolate, it could mean you're deficient in magnesium, or craving salty snacks might mean a sodium deficiency. From the age of 40, everyone should be getting their NHS Health Check every five years, which measures things like blood pressure and cholesterol. Refine your Bedtime Routine A bit of discipline can go a long way to improving your sleep quality. Aim to finish eating three hours before going to bed, and stop using your phone or anything else digital at least an hour before bed. A colder room can often help you sleep better, and if you're someone with a busy brain, journalling before getting into bed can be a game-changer to get your thoughts out of your head and on to paper.
The Sun
09-08-2025
- Health
- The Sun
How I look like this at 45 and how you can too, by former Olympian and celeb PT Sarah Lindsay
FOR many of us, our 40s are a time when things start to shift. Energy levels dip, weight becomes harder to control, and mystery aches and pains strike. But not for Sarah Lindsay, a three-time Olympic speed-skater and founder of personal-training gym Roar Fitness. Based in London and Dubai, the PT is among the Instagram influencers proving that being 'fit' doesn't have an age limit. After turning 45 in June, she's cracked the code when it comes to thriving in midlife, saying she feels: 'Fit, strong and calm.' Here, Sarah reveals exactly what it takes to look and feel that good – and you don't have to be an Olympian to achieve it. Walk Every Day I walk most mornings at 6am, usually for around 45 minutes, which is about 6,000 steps. It warms me up and gets my body moving, and it also helps clear my mind ready for the day. Walking is such an underrated form of exercise – whether it's taking a stroll at lunchtime, doing the school run on foot or meeting friends for a walk and talk, it's a simple activity to incorporate into your day. Eat Protein For Breakfast I start the day with three eggs or 300g of steak and vegetables. I appreciate most people don't want steak for breakfast – Greek yoghurt is also high in protein, so just mix with some nuts for a dose of healthy fats. The protein from the eggs or steak helps support my muscles, plus it keeps me feeling full. I choose savoury over sweet, because a high-sugar breakfast can cause a spike in blood glucose levels, followed by a crash, and then the need for more sugar or caffeine to pick the energy back up. Take Collagen daily I add Correxiko Marine Collagen Powder, £39.95 for 30 servings, to my morning coffee and evening hot chocolate. I also take a spoonful of collagen jelly at some point during the day. Collagen helps to support my joints, bones and muscles, plus keeps my gut health and my skin looking young. Add Supplements My top-five supplements are magnesium, zinc, creatine, collagen and NAD+ (a coenzyme found in every cell of the body). These help me recover after exercise, sleep well, improve my cognitive function and reduce inflammation, which helps to stop me falling ill. Do an Afternoon Workout As I've grown older, I feel more vulnerable to injury in the mornings, so I save more intense workouts for later in the day, once my muscles have warmed up. I will never train without eating first. Training when fasted doesn't make you burn more fat, but it does increase your chance of burning muscle. Aim for 40-Minute Sessions I weight train for 40 minutes, three times a week, doing full-body workouts. Any more than that and I struggle to stay focused. I always train with a plan – I don't just wing exercise and hope for the best. Every session has a clear purpose, with no ego lifting, just smart training that keeps me moving and living well. On days that I do train, I have a protein shake afterwards to help my recovery. Switch it up regularly You have to mix up your weight training every month or so, otherwise your body will stop adapting and progressing. I tend to change the exercises I do, the amount of weights I lift and/or the length of rest periods between exercise sets. I'll also change my training focus, such as strength, muscle growth, endurance, conditioning or power, so that I can keep improving, getting stronger and fitter. At the moment, I'm doing 15 reps per set, because I am in a conditioning phase. This means I'm improving my aerobic fitness and muscular endurance. Increase Rest Time I do exercise s in pairs and alternate between upper- and lower-body movements. For example, a set of squats immediately followed by a set of bicep curls. It's important to do compound moves, like squats, which involve multiple joints and muscles, as well as isolation moves, such as bicep curls, which involve one muscle or joint. Your training programme depends on your health, injuries, experience and current level of fitness, rather than your actual age. The most important thing to adjust as you get older is to increase your rest times – as you age, you need more rest days to support recovery. If you don't recover, you don't improve. Opt for Home-Cooked food When I'm eating at home, I keep it simple. For lunch, I have two salmon fillets, potatoes and salad. For dinner, I eat three chicken thighs with rice and veg. Being organised is important, because if I'm starving I'll go for the most convenient food, whatever it is. So having something balanced and healthy already made helps me avoid fast food. I will have a couple of snacks during the day, such as nuts, fruit or sometimes toast. I don't count calories, but it can be useful if you're trying to make changes to body composition, such as getting leaner or adding muscle. Never Ban Treats I do have a sweet tooth and I don't restrict myself, which is why I never binge on sweet stuff. Food is one of life's greatest pleasures, and if I want something, then I will have it. My go-to sweet treat is always dark chocolate. I like Booja-Booja, because it's rich and full of flavour, so I only need a couple of chocolates to feel satisfied. Or I'll have a few dates or some sweet popcorn. If you have unhealthy eating habits or if you feel guilty when you eat treats, you need to try to reframe your thinking. This is a huge and complicated topic and very individual, so it's difficult for me to advise. The most important thing is to not beat yourself up about it, and to try and make a realistic plan to form new habits. Limit Alcohol intake Alcohol is my biggest nutritional downfall – I'll drink champagne to celebrate, have wine with dinner, Aperol on holiday or a gin and tonic at my local pub, but I'm pretty good at having a few, then stopping. When you realise how much more productive you feel the next day without overdoing the alcohol, it makes it far easier to stop after just a few. It's also a good idea to drink water between each alcoholic drink, as this slows down your drinking. Know your Numbers I have semi-regular blood tests to check if I'm deficient in any nutrients. If you can't get in shape because you constantly crave certain foods and alcohol, then it's worth checking for deficiencies. For example, if you're always craving dark chocolate, it could mean you're deficient in magnesium, or craving salty snacks might mean a sodium deficiency. From the age of 40, everyone should be getting their NHS Health Check every five years, which measures things like blood pressure and cholesterol. A bit of discipline can go a long way to improving your sleep quality. Aim to finish eating three hours before going to bed, and stop using your phone or anything else digital at least an hour before bed. A colder room can often help you sleep better, and if you're someone with a busy brain, journalling before getting into bed can be a game-changer to get your thoughts out of your head and on to paper.
Telegraph
19-04-2025
- Entertainment
- Telegraph
The ultimate guide to workout wear – and the best brands to shop from £25
When was the last time you updated the contents of your exercise wardrobe? If the question is calling to mind a pair of rolled-up leggings and a sports bra that has (let's be honest) seen better days, take comfort: as it turns out, you're bang on trend. A new war has been brewing between millennials and Gen Z on TikTok in recent weeks, with gym wear acting as the fertile battleground for a heated argument. According to the younger generation, the matchy-matchy, tightly fitting sets loved by a certain breed of Instagrammer are now somewhat passé; the current look is all about baggy tracksuits over short-shorts and swapping bra tops for faded tees. Just as no-show trainer socks were decreed painfully passé by twentysomethings a few months ago – these days, it's all about a pair that hits mid-calf – Gen Z is now casting a discerning eye over our workout gear. Though sartorial schisms between generations are hotly debated on social media, it's best to take them with a pinch of salt. After all, when a trend can go full-circle in a matter of days, following each new fashion directive slavishly would be a full-time (and rather thankless) job. There are, however, a few golden rules we should all be following when it comes to the clothes we wear to the gym – whatever our age. 'Everyone has different concerns, whether it's body image, sweat patches, or making sure what you're wearing doesn't hinder your performance,' says Sarah Lindsay, a three-time Olympian and founder of cult personal training company, Roar Fitness. 'Honestly, it's about whatever you feel comfortable in.' For her, that's loose shorts and a tighter crop top with a sweatshirt as an extra layer during her warm-up, but 'whatever you can wear that will stop you worrying about what you look like and help you focus on training is what matters'. Start with a sports bra Not sure where to start? Begin by building up your basics, says personal trainer Florence Bryant. 'Sports bras should be comfortable, supportive and not too tight around the chest or in the armpits,' she advises, adding that a clasp back is her preference (Nike has a wide selection and Maree is great for larger breasts). Hybrid sports bra, £68, Maaree 'I also like bras that aren't too revealing, so that I can remove my top if I get too hot.' If you're not sure of your size, go in-store to try before you buy; most specialist shops will offer fittings which are helpful. The best sports bras to buy now Squat-proof bottoms Think about the kind of exercise you usually prefer and let that inform your fashion choices, says Bryant. Like lifting weights? Your bottoms 'must be squat proof' or you'll spend half your workout pulling up your waistband; she suggests Gymshark 's range for their 'shorts and leggings that accentuate curves in all the right places'. If you're a runner, look for loose-fitting shorts from Puma and Adidas which will let you move freely – and don't forget to update your trainers at least every six months to avoid injuring yourself. The best shorts to buy now Runners need pockets It's also wise to think about the practicality of your gear: after all, an outfit that looks great on Instagram might not serve your needs on the cross-trainer. Bryant likes to have pockets on her shorts or leggings to hold her phone and also recommends Sweaty Betty's pieces 'as they're very durable and they wash well'; the 'Power Gym' leggings come in myriad colours and boast two pockets (one of which has a zip to keep your valuables extra safe). The best leggings to buy now Kit that works outside the gym Where workout clothes are concerned, style must always follow substance – but that doesn't mean you need to abandon fashion entirely. The Spring/Summer 2025 runways were peppered with sporty ensembles, from hoodies layered underneath blazers at Stella McCartney, to sleek track jackets at Miu Miu and The Row. Don't be surprised, therefore, if you find yourself wearing your gym wardrobe out to lunch, or even to the office. Joggers from the fashion crowd's favourite brand, Navygrey, make excellent warm-up trousers but can just easily be styled with loafers, a crisp shirt and oversized sunglasses; likewise, Adanola 's cool-girl sweatshirts will work hard with tailored trousers and a baseball cap. Lululemon 's leggings, meanwhile, look just as good tucked into knee-high boots as they do with trainers (look to Kendall Jenner for inspiration). The best joggers to buy now What's more, you can justify any new purchases in the name of better health. 'I definitely think that if you look good when you're working out, you feel good,' says Bryant. 'A new outfit or pair of trainers can work wonders.' You're also more likely, says Lindsay, to actually use that expensive gym membership if you've put a bit of effort into your outfit. 'If you want to wear something really cute that makes you feel good and boosts your confidence, then 100 per cent, embrace that – as you're going to feel more motivated to show up.' And at the end of the day, isn't that what counts? The best sweatshirts to buy now
Telegraph
10-02-2025
- Sport
- Telegraph
The under-rated exercise that delivers perfect T-shirt arms
Possessing reasonably If you're not performing dips, let me introduce you to this wonderfully straightforward and effective move. Dips are beautifully simple and easy to grasp, and they deliver a whole range of benefits beyond 'I love dips. I give them to a lot of my clients, they are fantastic,' says Nico Schwandt, a personal trainer at Stone London gym. How to do a dip The dip is a 90-degree bend in the arms that improves almost every part of your upper body. The move is raising and lowering your body using your 'People think of dips and they think of triceps but you often get a great deal of Superstars: When dips had their moment of glory I've been including dips in my workouts since my teens and I have to say none of these benefits were what drew me to the exercise. For a brief moment in the 1970s and 1980s, dips became a national cult. Superstars , a decathlon-style fitness TV competition was staged by the BBC and drew huge audiences. Elite sportsmen took part in a multi-element battle to see who had the most able body. We would see F1 drivers, world champion boxers, international footballers gamble their injury insurance and thrash themselves to win. Dips became the iconic event of the series and judo champion Brian Jacks excelled, performing 100 in 60 seconds in 1980, winning a famous victory over Daley Thompson. Dips were having their moment of glory. I was 14 at the time and became completely hooked. The easy at-home starter for beginners As soon as I was old enough, I began with bench dips (these are also bed dips or chair dips) and this is where I recommend you start. James Castle-Mason, an operations manager and personal trainer at Roar Fitness, says this exercise, with its accessibility and emphasis on the muscles at the back of the arms, is a great starting point. 'People look at a movement like dips on parallel bars and they get a bit scared, it seems a bit intimidating,' he says. But a bench is a great place to start if you're new to exercise. Bench dips involve placing your hands behind you on the raised surface and your legs on the floor in front – bending the legs makes the move easier and stretching your legs out makes it more taxing. The position throws most of the effort onto your triceps because your arms are behind you. It's not the same as supporting your entire body weight but not an exercise to underestimate either – you will feel these instantly. Full bar dips for first-timers However, if you want the full benefit of dips, you will need to come to terms with the parallel bars. This will move the focus away from your triceps and give the full upper-body benefits. And before you storm out of this article in a huff, let me reassure you there is a beginner-friendly way into these. By hooking up exercise bands to bridge the gap between the bars, you can kneel on them and they will give you a beautifully assisted version. Castle-Mason explains: 'The resistance bands assist you where the movement is at its toughest. The bottom of the dip is the hardest part to get out of and that's where the band is at its greatest tension. It can act as a confidence booster for someone trying to have a go.' There is always an element of performance about doing bar dips, a hint of Olympic gymnast as you hoist yourself up into the air. The prospect of having to collapse back in public is profoundly off-putting. By using the bands, you can guarantee success and feel your own capability as you build to your first triumphant, unassisted dip. Castle-Mason recommends using a few lighter bands rather than a single thick piece of kit because that will be hard to pull down to a place where you can comfortably kneel into the move. He suggests dips once or twice a week and starting with sets of relatively easy repetitions (a lot of bands underneath you assisting each movement) enabling you to do sets of 12-20 dips. Long but light sets allow your body to learn the exercise. Once you feel your strength and ability increase to the point where you can raise and lower your entire body weight many times without bands, a whole new world of variations and showing off opens up. Fairly subtle adjustments to your position over the bars will change the emphasis of the exercise radically. For those who've fully progressed to parallel bars Connor O'Brien, the founder of Absolute Body Solutions, says: 'If you're aiming to target the lower chest, flare your elbows slightly and focus on driving the biceps into your ribs at the top. For bigger triceps, keep the elbows more tucked and focus on extending them forward.' From a distance, these adjustments are hardly noticeable but once you try them, you can feel the difference instantly. It's also easy to add to the challenge. For the very keen, some gyms supply metal chains of differing thickness that you drape over your shoulders as if you are about to A less dramatic approach is to attach a weight via a belt and have it dangle between your legs – this is a gym power move reserved for the extremely self-confident. Dips for people who like showing off My favourite way to impress my (largely imaginary) gym audience is to perform dips on hanging rings. These are among the most demanding exercises I do across my workout week. Castle-Mason explains why: 'If you have two dip rings that are absolutely all over the place, your body is fighting to hold position more than anything else. If you're looking to create stability, the hanging rings are a great proposition. To build muscle they're pointless.' In reality, of course, my goal is a very brief and fairly shallow sense of achievement. Whether, like me, you want to perform questionable manoeuvres for a momentary ego boost or, more sensibly, you want to look good in a T-shirt or sleeveless dress, there are few moves less technically complex or more all-round health-boosting than dips – one of the few things famous in the 1970s that still makes sense today.
