The fitness world has long debated (and studied) the effects on stretching: how it relates to injury, whether it actually helps running speed and strength, and how it affects overall flexibility… and the results are mixed. Studies show that stretching is important to maintain flexibility, but maybe not when, or how, you think.

Before Your Run

The one thing that most sports scientists can agree on is this: do not stretch cold muscles. Stretching a cold muscle is more likely to cause injury than to prevent it. However, stretching before a run can still be beneficial. To get the benefit without the injury, a good warm-up is recommended (for example a slow jog of 5-10 minutes, gradually increasing intensity). After warming up, stretches can be done, but think dynamic not static stretches like reaching down and touching your toes for 15 seconds. Dynamic stretching involves continuing to warm up the joints through motion; for example, leg swings, arm circles, or squats.

When it comes to performance, the benefits of a pre-run stretch are a different story. Some studies show that there is a decrease in performance with more flexible muscles (less power is generated than from a tight muscle) so while injury is less likely, performance may be compromised.

Confused yet? Well, here’s one more study that could influence whether you choose to stretch. This study shows no difference in injury rate in stretching vs. non-stretching athletes. However, athletes that were used to stretching were more likely to get injured if they suddenly stopped. My take from all of this? A good warm-up is key, and if you stretch – make sure that it’s dynamic stretching.

After Your Run

Unfortunately, post-run stretching is an even greater debate, though less known to the general public. Years and years of recommendation advise static stretching after a run. Plus for some, a post-run stretch feels really good. So where’s the debate?

Well, why do we typically stretch after a run? For most, the idea is to prevent soreness or even to help release lactic acid. Interesting, since a study published in 2002 states, “Stretching produced small and statistically non-significant reductions in muscle soreness.” That study happened ten years ago, and yet we are still told time and time again to get in a good stretch after a run. Is everyone just recycling old news or is there something to it?

The good news for those of us who still stretch is that there is some evidence to show that a hormonal release associated with stretching can increase strength and enhance recovery- so maybe there’s good news and bad news when it comes to the post-run stretch.

So, what’s the truth?

Unfortunately, the truth is that there is still room for debate. Many scientific studies state point-blank that results are mixed or inconclusive. Add a separate stretching workout such as yoga to the mix and the debate gets even more heated (though personally, I have found that I am far less likely to get injured during intense training when I am also regularly practicing yoga).

What is known for sure is this – a strong body and core does help to prevent running-related injuries and improves performance. Maybe it’s time for a little less stretching and a little more strength training?

p.s Seeing as were on the topic of stretching and exercise/slimming – there is a great deal on at Groupon for some fantastic Slimming Pants With Low or High Waist from £16 from Peachy Pink (Up to 66% Off). They are designed to aid contouring and can be worn discretely under your clothes. Wearing these, as well as doing some regular exercise would work wonders in achieving that smoother, toned shape, we’d all love to have!

Photography by: lululemon athletica, lululemon athletica and Steve-bh

Raspberry & White Chocolate Blondies

Ingredients:

• 175g White Chocolate
• 75g Butter
• 125g Caster Sugar
• 2 Eggs
• 1 Tsp Vanilla Extract
• 150g Plain Flour
• 1/2 Tsp Salt
• 150g Raspberries

Method

1. To start, preheat the oven to 180oc / 350oF / Gas Mark 4 and grease a cake tin. Melt HALF the white chocolate in a saucepan then set aside.



2. Beat the butter and sugar together, then whisk in the eggs. Add in the vanilla extract and pour in the melted white chocolate before giving it another mix.



3. Then sift in the flour and salt and stir in.



4. Chop up the remaining white chocolate and add to your brownie mix along with the raspberries. . .mmm. Then transfer to your baking tin.



5. Finally, spread the mix within the tin to get a nice even layer and transfer to the oven for about 30 minutes. Then voila – melt in your mouth brownies!

Enjoy baking and eating these yummy treats!

Photography & Recipe by Iced Jems

When buying chocolate it is always worth having a look at the label, as surprisingly, the higher percentage of cocoa – the better it is for. If the chocolate shows a low percentage, it is more than likely that fat and sugar probably represent the rest of the treat. A square of a 70% chocolate actually is quite an acceptable treat when you are on a diet, let alone – the taste will be so much more satisfying.

It also can prove to be a gourmet adventure. There are wonderful chocolatiers in the country whose creativity you just have to tip your hat to. Although London based most of those do sell online…rejoice!

L’Artisan du Chocolat

They have truffles, spreads, and bars, everything you could dream of… Chocolate rehab never sounded so good. The range of flavours is so wide you probably will stay a whole hour choosing the perfect assortment. The orchid and orange blossom is what you need in your handbag as first-aid kit.

Charbonnel & Walker

Mrs Walker and Mme Charbonnel were of Britain’s earliest chocolatiers. Their shop opened in 1875 in New Bond Street and is there still, under the beautiful Royal Arcade. Her Majesty The Queen even has endorsed them with a Royal Warrant. And who could resist the nostalgic touch of those traditional round boxes in pastel hues and beautifully engraved letters? They hide sugar-dusted champagne treats, floral rose-violet creamy ones, and succulent vanilla flavoured bites – each in a paper case. Try the luxurious banoffee delicacies. You might get addicted.

Maison du Chocolat

Now those are a little luxury, each meant to be a product of exception. The ganache is just beautiful, glossy and remind of jewels. Trust me: you will be wowed by the strength of the cacao. Try the raspberry one, which feels like biting in the fruit. If life is like a box of chocolates make sure it comes from them. They have just opened a new boutique in Westfield, really worth a detour.

Oialla

Chocolate is good for you. This one even more so as it is organic; made from 70% Criollo beans (considered the world finest) and Brazilian raw cane sugar. It brings a smooth long lasting flavour that will make you forget about all the challenges of the day. Hunt it down at Harvey Nichols.

Paul A Young – Fine Chocolates

One of the most famous British chocolatiers – the guy who can make you fall in love with his famous Marmite truffles when you originally are more hate it than a love it. His boutiques are filled with pepper, lavender, chai, lemongrass and passion fruit treats. His specialty? A daring. Rose petal masala or Stilton and Porto – you’re always in for a delicious surprise. His book is sure to seduce you; ‘Adventures With Chocolate’ gently introduces you to basics, makes you drool in seconds, and will give you tips to make the recipe successful – without spending three hours on the dessert. Look out for his ‘Rule Britannia’ Easter range, hand decorated in vibrant splashes of red, white and blue. The ones filled with sea salted caramel is sure to be a hit, so will his Simnel brownies.

Rococo Chocolate

Chantal Coady followed her dreams: to her, cacao is a delight to the senses and not just a commercial product. She wanted beauty, delight and magic. And so she added a touch of poetry – cardamom, basil & lime, Moroccan mint, earl grey, orange & geranium. The unctuous blend is perfect; the flavours linger on the palate. One of her early customers was Joanne Harris and it is said this is where she found inspiration for her book “Chocolat!” Her focus also is on healthy ingredients – no artificial vanilla, no hydrogenated vegetable fat – and sourcing fairly. They recently created Grococo, a ‘home farm’ supplying its entire harvest of organic Trinitario cocoa beans to make the fine chocolate used in their house blend. Do stop at their shop on Motcomb Street. It hides a tiny courtyard decorated with mirrors and shadowed by a single tree. On a sunny day, sipping on a rich hot chocolate is a wonderful experience. Do check the website: they propose courses, kids and hens parties there too.

Pierre Hermé

His creations have been compared to haute-pâtisserie, and there is a touch of magic in everything he creates. Tell him two ingredients that should not match and he will find a way around it – making the best treat you have ever tasted. Why not a touch of salt, velvety, with a dash of olive oil and black olives? Yes it does work, it sings of the south of France, of aperitif time, of sitting in the sun. He succeeded to concentrate the macaron in a chocolate too, and can make to make passion fruit sing harmoniously with milk chocolate. If only he made a sweet-a-day calendar!

William Curley

William is both an amazing pastry chef and chocolatier. He combined his passion with his wife Suzue’s – also a highly respected patissier originally from Osaka. What a team! The range includes flavours such as thyme and Scottish Heather Honey, Japanese sake, mulled wine, rosemary and olive oil, blackcurrant and juniper…Oh, and they serve the most delicate pastries too.

Have you found a chocoholic heaven that you cannot live without? Add it to our list!

Photography by: Pison Jaujip, rei-san, jamescronin and Canon S3 IS in Paris, France

The only solace I can take from the whole experience is in the safe- house that is the Apple Store, where I can finally get a moment’s piece and play around on the iPads and iMacs. Or, getting 5 minutes in The Gadget shop sitting on a massage chair or playing with a remote controlled helicopter. For some reason it is ingrained in our nature and may even be innate – men love gadgets!

Working here at Groupon hasn’t really helped. It seems like every day there’s some sort of gadget related product which I’d love to have but wouldn’t usually buy because of the price. But in true Groupon fashion, that price factor gets taken out of the equation, and another order gets placed – to the annoyance of girlfriend.

With that said, it really is quite a good thing in some regards as I get to address my need for cool gadgets and novelty items without spending too much. Today alone I have already bought two items and as of writing this it’s only just gone 10.40am. There are a few great gadget related deals on today so I thought I’d share them with you if you have missed them somehow.

iPhone 4 or 4S Accessory Kit for £9.99 from Channel Goods (67% Off)

Coming nestled in a black pouch, this little bundle of joy envelopes an iPhone 4 or 4S in a protective embrace with all sorts of accessories to keep the gadgets as slick as ever. The pack includes extremely thin and transparent protectors which stick to the screen and back like attentive body guards, booting out any riff raff and keeping scrapes and scratches at bay. The stylus pen that attaches via jack helps owners tap into their inner writers, while the soft headphones keep ears entertained. Meanwhile, a multi-purpose black cover protects the phone as well as moonlighting as a stand in its spare time.

Kit contents:

• Thin, clear screen protector for back and front; helps to shield screen and back from scratches and dirt
• Jack stylus pen for accurate typing and to help avoid fingerprint smudges
• Multi-purpose case that can be used as a stand
• Headphones with soft ear buds
• Silver coloured pin to eject SIM card
• Small black pouch to keep accessories in one package

Robot Vacuum Cleaner for £89 from Discount Emporium (64% Off)

This robotic dust-buster not only helps around the house by keeping carpets clean, but can get on with job without any nagging, assistance, or encouragement from human folk. The vacuum cleaner boasts a 50 minute run time and an automated cleaning pattern, so owners can programme it in to their cleaning rotas, and get on with the washing up or watching TV instead. With a step-avoidance sensor, the busy little robot can look after itself and not stumble down the stairs.

Two-Cup Electric Coffee Makers with Two Ceramic Cups from £19.99 from James Russell (71% Off)

Brewing up two steaming cups at a time, this coffee maker whips up java with electric vigour. The nifty machine comes in a choice of black, cream, or red colours, and its compact design lets it find a comfortable home in kitchens, on office desks, and aptly atop coffee tables. It arrives ready to sate thirsts with two ceramic cups and a measuring spoon, while tea and hot choc sippers can also enjoy their favoured drinks. Hot beverages can all be enjoyed at the touch of a button, while the permanent washable filter makes things easy on the piggy bank.

Aluminium iPad 2 Case With In-Built Bluetooth Keyboard And Delivery for £29 from Moskys (62% Off)

Designed to envelope iPad 2s in sturdy, metal comfort, this case also doubles as a wireless Bluetooth keyboard, and triples as a handy stand. The ultra slim and lightweight device helps wobbly tablets remain upright members of society, whether vertical or horizontal, while simultaneously spreading out its full set of QWERTY keys for typing fingers. It also charges via the included nifty USB cable and when fully juiced-up, remains working for up to 55 hours.

The Specifics

• Three-in-one keyboard, case, and stand
• Full QWERTY Bluetooth keyboard
• Vertical or horizontal support
• In-built rechargeable battery
• USB charger included
• Bluetooth operation distance: 10m
• Plug-in and play function; no installation with CDs or drivers required
• Auto-sleep and wake functions when inserting and removing the iPad from the case
• Support Sony PS3 player
• Supports PCs (Windows XP and 7)
• Battery standby time: 60 days
• Uninterrupted working time: 55 hours

VTech Learning Console With Cinderella or Thomas and Friends Game Plus Four Additional Games for £49.99 from KidsPlaystore.com (55% Off)

Kids love gadget too and this one from VTech teams learning with imaginative playmand pre-school tots can soak up knowledge and grin away with their VTech V Smile learning console in pink or blue. The kid-friendly gadget connects to TVs channelling through colourful sights and sounds to help children grasp early skills such as spelling, numbers, and shapes with the wireless controller. The pink console comes with a Cinderella game while the blue arrives onto platforms with a Thomas the Tank Engine game. Each option also comes with four additional games from an assortment of titles which, when not in use, can be packed away inside the in-built compartment.

Pink VTech V Smile console bundle:

• Cinderella game
• Four additional assorted games (titles may vary)
• List of available titles: Dora, Wonderpets, Fairies, WTP, Princess and The Frog

Blue VTech V Smile console bundle:

• Thomas the Tank Engine and Friends game
• Four additional assorted games (titles may vary)
• List of available titles: Cars 2, Shrek, Toy Story 3, Handy Manny, Snow Park Challenge, Wall-E, Scooby, Mickey Mouse

Photography by: leondel

Eat

Tasty Tapas

You can’t avoid tapas in Spain, and nor should you want to. A fun, sociable way to try a wide range of different Spanish dishes, tapas is as perfectly suited to a quick bar snack as it is to a long, leisurely lunch or dinner.

Cal Pep, Placa de les Olles in the Gothic Quarter is the best place that I found for tapas. Sit at the bar on your lonesome or with a group of friends at a long table, just make sure that you order the patatas bravas among your feast.

Traditional Catalan Dishes

Head to Les Quinze Nits on St Marcs Square (off of Las Ramblas) for traditional Catalan and Mediterranean Cuisine and you won’t be disappointed. Lovely décor, vibrant atmosphere and dishes like black rice with cuttlefish and an amazing crème Catalan make this a restaurant worth joining the back of a very long queue for. And trust me; there will be a queue if you visit for dinner. Prices are very reasonable and the staff are also great with kids – don’t miss this one for a change from the laid-back tapas vibe.

Crispy, Fluffy, Heavenly Churros

These long, thin sugar doughnuts are deliciously moreish and should be crispy on the outside and fluffy on the inside. The best are found Xurreria, Carrer dels Banys, and carried out in a (big!) paper bag. Nom! The hot chocolate in Barcelona is thick enough to dip your churros in or eat with a spoon. A decadent experience but best to only order a small! Try La Pallaresa, Calle Petrixol, Gothic Quarter, for a chocolate and churros combo to die for.

Drink

A Taste of Sunshine

For the best variety of freshly squeezed juices seek out Juicy Jones on Carrer Cardenal Casanas in the Gothic Quarter. Graffitied in neon colours, you really can’t miss this place!

Summery Sangria

Like Summer in a jug Sangria begs to be drunk outside in the sunshine. Try a beachfront shack (a Chiringuito) on Barceloneta beach.

If you’re heading off to the sunshine city anytime soon then I’m very jealous. Eat, drink and enjoy the weather in one of my all time favourite destinations!

Photography by Allan Reyes, latca, Matt Biddulph, laura padgett and colonnade

Crunchie Bar Cookies

Ingredients

• 125g butter
• 110g self raising flour
• 80g light brown sugar
• 80g white granulated sugar
• 1 large beaten egg
• 1 tsp. vanilla essence
• 1/2 tsp. baking powder
• 1/4 tsp. salt
• 300g roughly chopped Crunchie bars

Method

1. Line a large baking tray with baking paper and pre-heat oven to 180 C (Gas mark 4).
2. In a large bowl, mix together the butter and sugars until it becomes light and fluffy. Add in the beaten egg and vanilla essence and mix together thoroughly.
3. Sift the flour, baking powder, and salt, into the mixture until it blends and becomes smooth. Then add in the chopped Crunchie Bars pieces and fold them into the mixture.
4. Spoon the mixture into 3 inch balls and place onto prepared baking approximately 1 inch apart.
5. Place them in the middle of your oven and cook for 10-12 minutes until the cookies become firm around the edges and begin to brown.
6. Remove from oven and leave the cookies to cool on a wire rack.

All that’s left to do is enjoy!

These will make for a great treat to eat over the weekend and get you in the mood to have some fun!

p.s. How many of you remember those “Friday Feeling” Crunchie adverts from the 90’s. . .am I showing my age?

MUSIC: Metal Book, Alberteen’s Debut Album, On General Release

I recommended a live gig by the wonderful Alberteen, back in December. I am now delighted to recommend their recently released debut album. A heady clash of darkly cinematic psych-pop, it has been receiving a string of outstanding reviews. Think Nick Cave strutting with David Lynch, to a beat provided by Preminger: an album to get your pivots shifting.

THEATRE: Odyssey, Battersea Arts Centre, Until February 25th.

The mesmeric Paper Cinema present a production of live animation for adults. Based on Homer’s masterpiece, Odyssey features exquisite illustrations, skilled puppetry and cinematic projection. From a suitcase packed with cut-out paper puppets, emerges a captivating tale set to a live score – magical.

ART: Robert Montgomery, It Turned Out This Way Cos You Dreamed It This Way, KK Outlet, Until February 25th.

KK present It Turned Out This Way Cos You Dreamed It This Way, the first solo show in over a year by the Scottish Artist Robert Montgomery. Renowned for his affecting poetry, his work can be seen in a variety of contexts – on hijacked billboards in the UK, emblazed on the streets of Paris, lit up over the New York skyline, on the sides of trucks in Turkey. Here he will reveal a series of billboard poems, alongside a major new work from his Recycled Sunlight Series (a series of poems in light) and a collection of his drawings and watercolours. Described as “somewhere between Jenny Holzer and T.S. Eliot”, Montgomery is one to watch.

FILM: Rooftop Film Club, The Yard, Until March 3rd

Following last year’s pop-up theatre, The Yard – hidden in the depths of Hackney Wick – is being put back to good use, with a fortnight of film screenings. Presented by the good people behind Rooftop Film Club and Underground Film Club, there seems to be a cult classic theme – with films including ‘Reservoir Dogs’, ‘Purple Rain’, ‘The Lost Boys’, ‘Purple Rain’, ‘Labyrinth’ and ‘Back To The Future’ . The run also features Chick Flick Tuesdays, with ‘Breakfast at Tiffany’s’ and ‘Dirty Dancing’. The Yard Cafe and bar will be running alongside the screenings and I am told there will be a spot of dancing . . .

WILDCARD: Pancake Day, Everywhere/Anywhere, Tuesday 21st February

Shrove Tuesday aka Pancake Day returns. Thank goodness. Treat yourself to a dish of deliciousness (and perhaps check out one of the numerous pancake races across the capital).

p.s If you’re looking for perfect pancakes this Pancake Day then be sure to head over to Groupon and pick up this great deal for a Cooks Professional Mini Pancake Maker for £14.99 from James Russell. That’s over 60% off!

Photographs by: pfig

Funny, heels are my weak spot too, but not quite in the same way.

Being 5’10” you’d think I wouldn’t really need to be any taller and it’s true, I don’t. Neither do I WANT to be any taller, and in fact in my younger days I would’ve given anything to be shorter so as not to stand out, but there’s just something about slipping on or lacing up or strapping on a delicious pair of heels which makes me feel instantly more confident, slimmer and less like the bumpy frumpy I seem to look like on most days.

I’ve always had a slight shoe obsession, through my grungy teenage years I had a collection of over 20 pairs of skate trainers and whilst I only have the one pair of skate shoes nowadays (well, I’m in my 30’s now aren’t I!) my shoe collection now consists of far more delightful and mature looking footwear.

I’m fairly fussy about my heels though. For starters they have to be leather, I’ve had so many pairs of cheap ‘plastic’ shoes crack and fail on me and if you take good care of the leather and get them soled and heeled regularly then a good pair shoes can last you years and save you a fortune in the process. Leather shoes also allow your feet to breathe more too which prevents swelling and odours making your feet far more pleasant when the time comes to take them off.

I also tend not to buy ‘fashion’ shoes, instead I invest in more classic looking pairs which will prove more versatile, but don’t be fooled – by ‘classic’ I certainly don’t mean ‘boring’ and my shoe rack is bulging with some gorgeous styles and some sumptuous colours.

Lastly, I’m a bit of a brand snob but not in the way you might expect. In fact rather the opposite, I’m devoted to a particular brand not because of their name, but because of their comfort. I shake my head in dismay every time I see girls hobbling through the town on a Saturday night or even worse, walking barefoot with their shoes dangling from their fingers. Why oh why?? I mean come on, is it REALLY worth the hassle putting on a pair of shoes you know fine well you’re going to have to ditch by midway through the night? I’d rather look stylish and be able to walk all the way home without searing pain and without the need to set up a direct debit for a regular supply of gel inserts.

My absolute favourite brand is Hush Puppies. 75% of my shoe collection is made up of Hush Puppies and I’ve yet to find a pair I can’t wear all night comfortably. Their styles are simple but utterly gorgeous and have the magical property of making my ankles look awesome. I just love them. Here are 3 of my favourites:

• Hush Puppies – Victorian Lace up Boot
• Hush Puppies – Women’s Dollie – Red Patent Leather
• Hush Puppies – Leather Double Buckle High Leg Boots

When it comes to my Achilles heel I’m not prepared to compromise style, but then I’m not prepared to compromise comfort either.

Photography by: wenzday01, catfordCelt, UggBoy♥UggGirl [ PHOTO // WORLD // TRAVEL ] and Markusram

The crazy thing is that I wasn’t in a rush to get anywhere, or, rather, I didn’t need to be in a rush to get anywhere. Had I paused with the gentleman, I would still have had to wait at the bus stop a couple of minutes later, and would still have made it home at the exact same time, and I would have done it all without the risk of a pulled hamstring.

But my irrational urgency wasn’t unusual. Every street in London is awash with people who look like they’re being chased by an invisible man clutching a machete, and the Tube stations are even worse. Indeed, the whole city tends to look like it’s running late for something. As for why people in London act like this, I’ve developed three theories:

Time is of the Essence

London, like most cities, is a big place, and when you’ve got somewhere to be you want to spend as little time getting there as possible. This is especially evident during rush hour, which is possibly the greatest concentration known to man of people who don’t want to be where they are. Indeed, when people are commuting, their sole objective is to get it over and done with as quickly as possible.

But the same theory applies during off-peak hours too. Imagine you’re walking at a leisurely pace to a bus stop on a Sunday afternoon and you narrowly miss your bus; had you been pushing yourself a little harder, you would have caught that bus, and would now be looking back at the poor souls who have to spend 15 minutes waiting for the next. There’s an additional advantage to this too: if you’re susceptible to losing your bearings, moving quickly will give you as generous an opportunity as possible to conceal your navigational ineptitude and minimise wasted time.

Feeling the Burn

Everyone knows it’s difficult to exercise in a city. If you’re like me, you’ve got an allergy to the gym, a bike that doesn’t work because you decided to sacrifice safety for savings by salvaging it from a skip, and are yet to get your head around the concept of running from A to A, rather than A to B. In this case, your chief method of shaking calories is likely to be intense walking.

There are a number of ways that you can improve the physical effectiveness of your walking technique. If you’re really bothered about fitness, and you don’t care what you look like, you can carry a weight in each fist (or a bottle of milk, if you’re thrifty and want to combine your exercise with a grocery shop). Alternatively, try going backwards to give your calves a stretch, or treat each stride as a lunge to develop your hamstrings.

It’s all a game

You’ve probably worked out by now that this list isn’t really about Londoners, it’s about me. I’ve really no idea why people in cities feel a collective need to rush, but I do know what goes through my own head when I’m taking strides, and I’m big enough to admit that I’m often racing other walkers, whether they know it or not.

I feel almost 100% sure that the majority of people reading this – the boys at least – will, at some point in their life, have pretended to be a Formula 1 car whilst walking through a crowd. Indeed, strolling doesn’t get any more fun than when you’re looking for the racing line around a supermarket, or working on your standstill starts at a pedestrian crossing. Just keep the sound effects down – society doesn’t mind fast walkers, but it’s positively freaked out by people who speak to themselves.

Last week I did take the aforementioned class at via a Groupon deal I bought for Ten CrossFit Training Classes for £20 at East Kent CrossFit. As expected, it was challenging – yet rewarding!

Seeing others who have been Crossfit advocates for some time, I could clearly see that its effective- they looked extremely fit and took the workout to an entirely different level than what I was capable of. However, I realised that Crossfit is far too diverse for me to form an opinion (or to write about it with any real knowledge) after just one class. It involves such a variety of moves and combinations that it will take many more sessions for me to really get the idea… which is actually kind of the idea. A varied workout designed to produce functional strength- the specialty is not specializing.

So what can I offer you as a takeaway from my Crossfit experience? Crossfit reminded me that exercise can be simple- no need for complicated equipment or fancy gyms. It also reminded me that by varying your routine, you get results that will be far more useful in daily life than just going through the motions of the same class or circuit week after week, month after month, year after year.

The beauty is in the simplicity. The only equipment that I used in my Crossfit class was a kettlebell, a medicine ball, and a box. Other Crossfit workouts use pull-up bars, dumbbells, a climbing rope, rings, and Olympic-style weight lifting equipment. The kind of stuff that you could have found in Jack Lalanne’s gym back in the 1930’s or Rocky’s Russian training camp in Rocky IV. In other words, it doesn’t take the newest fad equipment to get fit.

A great equipment-free place to start is simply body weight exercises. Squats, lunges, push-ups, and the bridge can be performed with absolutely no equipment, yet they build strength that will help sports performance or just add to the strength needed for everyday life.

When you’re ready to add more, take a tip from Crossfit and go old-school. Box jumps (literally leaping with both feet up and down off of a plyometric box) build strength and coordination- and for me, force me to face the irrational fear of jumping up on to something tall! The clean and jerk (yes, like competitive weightlifters) builds explosive strength, which ultimately leads to a leaner, more muscular physique. The list goes on and on, which leads to our discussion of variety.

It has been proven time and time again that your body needs to be stressed in a variety of ways to improve. Crossfit does this well by mixing up different moves in different orders to keep muscles- and participants- on their toes.

Again, you don’t have to do Crossfit to enjoy the benefits of a varied workout. If you typically walk, spice up the terrain and make it a higher calorie-burning hike. Swap your spin class for a combat class. Or even mix up the order of your moves- if you challenge muscles in a different way, they will respond. Of course, all of this variety will also keep boredom at bay and you’ll be more likely to stick to your (lack of) routine!

So maybe I’m not a Crossfit expert after one class, but I do know that I’ll try it again. If nothing else, Crossfit reminded me that exercise doesn’t have to be complicated or fancy to be fun.

p.s As well as Crossfit, Boot Camps are also a great way to get in shape. It may sound a little daunting but they have changed dramatically over the past few years and are a lot more fun than you’d think. They provide a different environment for those of you who get bored in a gym and the group dynamic will definitely help motivate you. Groupon have got some amazing fitness Boot Camp deals running all over the UK today; here are a few I have found for you but be sure to head over to the Groupon page in your city and see what else is available.

Today’s Groupon Boot Camp Deals

Glasgow

Three (£25) or Six (£39) Weeks Worth of Indoor Bootcamp Sessions with Fit Body Boot Camp Scotland (Up to 84% Off)

Liverpool

Eight Weeks of Boot Camp and Fitness Classes for £19 with Body Burnout Boot Camp (Up to 84% Off)

London

12 Boot Camp Sessions for £24 at Free Form Fitness (Up to 60% Off)

Manchester

Eight Weeks of Boot Camp for £19 with Motiv8 Personal Training (88% Off)

Eat

Meaty Pub Grub

When in Dusseldorf it’s all about the simple grub. Simple but oh so good. Wholesome, filling, homemade food served in huge portions and washed down with a glass of altbier (obligatory!).

The traditional German brewery houses are a great choice, such as Zum Schiffchen and Im Fuchschen in the Aldstadt (Old Town) area. Tuck into meaty feasts such as schnitzel (pork or veal flattened and fried in breadcrumbs), huge bratwurst (German sausage, of course) and schweinehaxe (pork knuckle) accompanied by fried potatoes, sauerkraut and bread.

Heavenly Pork

For lovers of pork Schweine Janes is another must visit in the Aldstadt. Grab a shredded pork sandwich (with a huge hunk of crackling) to go, or sit down to melting pork on the bone with fries. Add beer and a spot of people watching and you have sheer porky perfection.

Perfect Pizza

For vegetarians, or those who just want a break from the meatiness, Lupo Pizzeria, again in the Aldstadt, serves the best pizza outside of Italy.

Something Sweet

If you fancy something sweet Bastians Bakery on Carlsplatz is the place to head for an emergency slice of something sugary. I stumbled across this delightful bakery/café and enjoyed the most heavenly hot chocolate and an iced pastry. From what I could see, they were selling a heck of a lot of huge slices from a giant cream cake behind the counter, so that’s what I’ll be tucking into this weekend!

Drink

Killepitsch from a Hole in the Wall

At 42 per cent proof this dark, sticky, medicinal tasting spirit is certainly an acquired taste. Helped along in its popularity with tourists by the novel ‘hole in the wall’ through which it is served, a shot of this (which comes LARGE) will certainly warm your cockles.

Altbier in the Aldstadt

It’s all about the beer in Germany. Dusseldorf is passionate about their ‘old beer’, a dark, gentle beer that flows freely in the pubs and bars. At little over a euro a glass, it’s impossible to say no to, but be warned that the waiters will keep them coming (most pubs in Dusseldorf are table service) until you place a beer mat over your glass.

And most importantly – be merry in Dusseldorf!

But if you stop and think about it, there’s probably so many more single people than you think. They’re the ones not walking with their arms linked or carrying a huge bouquet in the middle of the city.

You might feel like you a little left out but Valentine’s Day doesn’t have to be so bad. Instead, why not celebrate ‘Ystävänpäivä’. Yes, it sounds like a mouth full; and no, I can’t pronounce it; but Ystävänpäivä is the perfect celebration for those who are single at this time of year, as you can share it with those who are just as important to us in our lives – our friends.

In Finland, Valentine’s Day is actually referred to as ‘Ystävänpäivä’, which translates to ‘Friends Day’. They do pretty much the same thing but instead of sending cards and gifts to their partners or love interests, they use the time to show their appreciation of their friends, and celebrate their friendship by sharing cards and gifts with them instead.

So if you are single this Valentine’s Day there is no need not to share the love, so why don’t you show a friend how much they mean to you. It may be a little late to do something tonight but showing your friends you appreciate them is something you can do anytime of the year, and what better way than to enjoy an experience or day out together.

If you like the idea of this you should definitely head over to Groupon, where you’ll find some fantastic deals which you can buy to enjoy with your friends. Here are a few from around the country which would make for great day out or experience!

Groupon Deals for Two

Bath




• Vintage High Tea For Two With Glass of Bubbly Each for £14 at Let Them Eat Cake (59% Off)




Birmingham




• Spa Day For One (£24) or Two (£45) With Dermalogica Prescription Facial, Massage, Use of Facilities, and Refreshments at Flitz Hair and Beauty (Up to 63% Off)




Bournemouth




• 18 Holes of Golf For Two for £19 at Queen’s Park Golf Course (Up to 65% Off)




Bradford




• Pizza or Pasta Meal For Two With Glass of Wine Each for £10 at Ciao Bella (Up to 61% Off)




Brighton




• Afternoon Tea For Two for £17 at Thistle Brighton (58% Off)




Bristol




• One Hour Hot Stone or Swedish Massage For Two for £29 at The Hidden Beauty (Up to 68% Off)




Cambridge




• Three Course Pub Meal For Two (£21), Four (£41), or Six (£60) at The Dragoon (Up to 63% Off)




Chester




• Child (£9) or Adult (£14) Adventure Climbing Experience at The Adventure Ropes Course (Up to 63% Off)




Coventry and Warks




• Three Courses of Malaysian Cuisine For Two (£32) or Four (£64) Including Lobster, Tiger Prawns and Fish at Raffles (Up to 60% Off)




Croydon




• £5 Admission for Two to 5D Experience at 5D World at The Trocadero (50% Off)




Dundee




• All-You-Can-Eat Indian Buffet For Two With Drinks for £7.50 with Shehzad Restaurant (Up to 56% Off)




Edinburgh




• Two Course Steak Dinner With Wine For Two for £23 at The Roslin Glen Hotel (Up to 58% Off)




Falkirk and Stirling




• Paintball For Up to 10 People With Lunch for £12 at Nationwide Paintball (Up to 94% Off)




Glasgow




• Two Courses of Indian Cuisine For Two With Glass of Wine Each for £24 at Bukharah (Up to 62% Off)




• Paintball Experience For Up to Ten With 100 Paintballs and BBQ Lunch Each for £10 at Major Day Paintball (Up to 93% Off)




• Three Courses of British Fare With Drink For Two (£15) or Four (£28) at The Bay Horse (Up to 64% Off)




Hull




• £19 for Two Course Mediterranean Meal For Two at Antico Forno (Up to 63% Off)




Ipswich




• Three Course British Meal For Two (£20) or Four (£40) at Church’s Bistro & Wine Bar (Up to 60% Off)




Lancashire




• Two Tickets With Popcorn for £6 at The Island Cinema (Up to 50% Off)




• Three Course Chinese Meal For Two for £15 at Mandarin Restaurant (Up to 67% Off)




Leeds




• Two Course Indian Meal For Two (£9) or Four (£17) at The Royal Saffron (Up to 69% Off)




• Afternoon Tea With Cocktails, Sandwiches and Cakes For Two (£15) or Four (£28) at Cucina (Up to 61% Off)




Leicester




• Two Hour Experience Including Choice of Massage and Facial for One (£25) or Two (£48) at Chic Hair and Beauty Group (Up to 73% Off)




Liverpool




• Make-Up Lesson For Two People for £18 with Lip Couture (78% Off)




• Paintball For Up to 10 People With Lunch for £12 at Nationwide Paintball (Up to 94% Off)




• Indian Takeaway With Pilau Rice For Two for £7.64 at Zaika (Up to 60% Off)




London




• Afternoon Tea With Prosecco For Two for £33 at The Five Star Montcalm London Hotel (53% Off)




• Couples 60 Minute ESPA Massage and Glass of Bubbly Each for £59 at The Rejuvenation Clinic & Medi Spa (Up to 67% Off)




• Three Course À La Carte Lunch For Two for £47 at Les Trois Garçons (50% Off)




• One (£2.30) or Four (£9) Waffles With Belgian Chocolate and Straciatella Ice Cream Plus Hot Fudge Sauce at Kula (Up to 62% Off)




• Three Course Moroccan Meal For Two for £26 at Knouz Restaurant (Up to 58% Off)




• Wine and Cheese Tasting For One (£19) or Two (£30) at the Sky Lounge with Altitude Parties (Up to 75% Off)




Manchester




• £14.75 Ticket to See ‘Save the Last Dance For Me’ at Manchester Opera House (50% Off)




• Two Course Meal For Two (£21) Or Four (£39) People With Wine at Beluga (Up to 65% Off)




Newcastle




• All You Can Eat Evening Indian Buffet For Two for £9 at Flavours Indian Buffet (Up to 55% Off)




Northampton




• Two Courses of British Fare For Two (£18) or Four With Liqueur Coffee (£35) at the Stables Bar & Grill (Up to 62% Off)




Norwich




• Deluxe Afternoon Tea For Two With Sparkling Rosé for £15 at Drayton Old Lodge (61% Off)




Oxford




• Ticket to See ‘Save the Last Dance For Me’ for £14.75 at Aylesbury Waterside Theatre (50% Off)




Reading




• Afternoon Tea For Two With Champagne for £19 at Forbury’s (Up to 51% Off)




Southampton




• 18 Holes of Golf For Two for £19 at Queen’s Park Golf Course (Up to 65% Off)




Stoke-on-Trent




• Two Course Indian Meal For Two With Rice or Naan Bread Plus Glass of Wine Each for £17 at Kavi Indian Restaurant (Up to 56% Off)




• Paintball Experience For Two (£5), Five (£10), or Ten (£18) With Lunch and 100 Paintballs Each at The Paintball Matrix (Up to 88% Off)




Surrey

• Two and a Half Hour Llama Trek For One (£16) or Two (£29) with Pub Lunch at Surrey Hills Llamas (Up to 78% Off)




• 18 Holes of Golf For Two (£24) or Four (£44) With Bacon Roll and Coffee at The Kent and Surrey Golf Club (Up to 67% Off)




Teeside

• Two Courses of Indian Cuisine For Two (£12) or Four (£22) at Cinnamon Room (Up to 66% Off)




York




• Afternoon Tea With Cocktails, Sandwiches and Cakes For Two (£15) or Four (£28) at Cucina (Up to 61% Off)




• Traditional British Fare For Two for £10 at The Rose & Crown Restaurant (Up to 71% Off)

So don’t feel too down or disheartened if you’re alone this Valentine’s Day; take the time to appreciate those friends who are there for you whenever you need them, and support you through the ups and downs. Show them how important they are to you and make Ystävänpäivä a tradition which you can enjoy throughout your friendship in the years to come!

p.s Make sure you share this with your friends…that way there’s more of a chance that they might buy you something!

Happy Valentines Day and Happy Ystävänpäivä to you all!