The techie type may not be associated with a gym-rat tendencies, but as gadgets and new media become more ubiquitous the two are sure to become more compatible. Enter PumpOne, an IPhone fitness program. The new FitnessBuilder app offers over 400 different workouts tailored to all different kinds of fitness goals. Cofounder Declan Condron, creator of the Bikini Bod workout, has answered some of the most common fitness questions.

1. What is the most effective way to slim down for summer?

I recommend an all around conditioning program that includes strength training, cardio and flexibility training. Depending on the time available, an ideal plan would have three days of strength training, two to three days of cardio and stretching as often as possible.

2. How much time do you have to commit to see a difference in your body?

Ideally, you should try to do something everyday. This does not necessarily mean you have to be at the gym at the crack of dawn and workout for hours. By making some smart decisions you can add in exercise in short bouts throughout the day. Three 10 minute bouts of exercise per day can jump start changes in body composition without interfering with your work routine.

3. If you only focus on the areas that show in a bathing suit, abs, thighs, with that improve those areas?

Not really, as there is no such thing as “spot reduction.” Spot reduction refers to the idea that if you do a ton of exercise for body parts, such as your triceps, you will achieve beautifully sculpted arms with no “wing” fat. This is unfortunately not the case. The best way to lose weight and gain muscle tone is to perform a total body conditioning program, and eat a healthy diet.

Condron also stresses that diet plays a huge part in weight loss. “You can exercise until the cows come home, but if you are eating poorly and unhealthy foods, then all that hard work in the gym is going to be lost.” Alcohol can also be detrimental to a diet. Alcohol is empty calories that contributes to losing muscle and gaining weight.

[Source: KMR Communications]

“Most things in life are moments of pleasure and a lifetime of embarrassment; photography is a moment of embarrassment and a lifetime of pleasure”

This quote on photography, by writer Tony Benn, is a quote that I can FULLY relate to, after returning from my annual surf holiday in Newquay, Cornwall. Newquay is such a sleepy little town, but with much mysterious hidden vibrance and magic, and its own quaint little character. A far cry from your average nostalgic seaside holiday spot, the majority of people who eat, play, rest and surf there, are locals. And the locals are always extremely welcoming and friendly to tourists and travellers. Probably because, they are sitting smugly and quite content at the fact that they are locals. And that this beautiful little gem on the coast is the place they call home.

Every year that I visit Cornwall, one thing I can’t leave home without is my camera. And every year, once I arrive back home, huffing and puffing unpacking my bags and oogling in the mirror at my new found freckles, I remember “Oh, the photographs!” The digital pictures on my laptop screen bring back the memories from my spring time trip, and they are enough to infuse my heart and my head, and keep my brain (and my secret hippy at heart) ticking over until its a year later, and time to visit that beautiful little place again!

This year however, there was a new twist to the photographs I viewed on my computer screen with my family and my boyfriend. Every visit to Cornwall contained at least a couple of days of surfing. Days where I would spend the first few hours fighting against the waves, cringing in my wetsuit (which is really just a second layer of skin and does not do my lumps and bumps much justice) and realising that my upper body strength would give not even Mr Bean a run for his money. But after I get over the overwhelming “KILL ME NOW” state of mind… I generally begin to realise I’m maybe not as unfit as I thought I was (But still, not the fittest, being honest here people!) And when I actually get the hang of surfing again, after a year on the bench, standing up off that bench and standing up on my surf board, is the most rewarding and magical feeling you can ever imagine.

And then there is the huge anti climax.

Where is the evidence to prove this truly awesome moment? Fair enough I can live with the self satisfaction, but its a bit rubbish returning home with not even a photograph with me, in all my lumps and bumps and embarassing glory This year, however, the surf school that my friend Dominique and I went with, happened to have their own in house professional surf photographer. You know the old saying, a photograph speaks a thousand words? Well, no more words from me. I’ll let these long awaited and anticipated photographs do all the talking.

Fashion girls aren’t always known for being athletic or caring so much about the environment. Especially when it means giving up their favorite not-so-sustainable fashion items. But one stylish trend that’s got everyone abuzz and breaks stereotypes is bicyclette chic!

Not only are tons of fierce girls like Zooey Deschanel (above), Ellen Page (second photo below) and Vivienne Westwood (fourth photo below) riding their bikes about town, but they’re doing it in the coolest clothes out there. Who says you need to wear spandex if you pedal your morning commute? This gallery shows off some of the most serious spring style on two wheels or two feet. Street style shots are a great opportunity to get inspired to shop your own closet – especially if the recession has got your spending power, and your mood, low.

And what’s bicycle talk without a litle Bat For Lashes vid action:

[Images: BUST Magazine; Copenhagen Cycle Chic; Velo Vogue; Riding Pretty]

5 Things by BradshawsCloset on Polyvore.com

It’s fair to say that most if not all women suffer from a weight complex at some point in their lives and although cabbage soup diets and gruelling gym routines do shift the pounds the success is never sustainable over the long-term. Rather than subscribing to yet another fad diet to get into your bikini this summer, try following these five simple steps to improve the tone and shape of your body. On their own they may seem small changes, but together they could radically alter your approach to healthy living.

Step 1. Drink 2 litres or more of water per day. Most of the time when we think we’re hungry we’re actually just thirsty so drink at regular intervals to improve the quality of your skin, keep hunger pangs at bay and keep your whole system free of impurities.

Step 2. Replace all snack food you would normally eat with fruit or vegetables. Strawberries are my personal recommendation because they have very few calories and the natural sugars will stop any cravings for something sweet.

Step 3. Try a natural slimming aid such as Silver Slimming Patches. Made from completely natural ingredients these patches help to improve your metabolic rate which means your body can break down fat quicker and easier.

Step 4. Walk every day. Get off the bus one stop early, take the stairs instead of the lift, walk the dog or simply set aside 30 minutes a day for a stroll around your street/park. You don’t have to take part in a gruelling gym routine to improve your health, you just have to make a little bit of effort every day and you will see a difference.

Step 5. Keep a food diary. Jot down everything you eat. If it’s on paper you’ll be much less likely to just eat anything whenever you feel like it. Once you’ve done this for a few days decide if you are eating more than you really need. Could you go without desert? Do you have to eat biscuits with your tea? Probably not!

With the change of season, many of us get into a ‘spring cleaning’ mood. We clean the house, clean the garage, get rid of the junk, throw the winter clothes into the wash and put on fresh, lighter clothes. It feels so good! Spring eating can feel good too.

Spring cleaning your diet is a suggestion I put to my pt clients each spring and it really has some great affects…

Following these simple steps will have us all feeling fresher, lighter and with more energy to enjoy the longer days ahead.

Five Ways to Tailor Your Diet to Spring

• Clean it up

Now’s the time to change over from sticky soda drinks or sugar and caffeine-laden coffee and head for something lighter. Plain water or soda water are best. Water with a squeeze of fresh lemon juice is delicious and refreshing. Herbal teas make great iced tea for hot days.

• Clean your plate and your palate

Ditch the heavy meals and cheese-topped casseroles. Look for simpler, lighter meals using lots of vegetables, quality protein such as fish or steak and grains like brown rice, couscous, quinoa and millet. Remember the Mediterranean diet – it’s light, healthy and delicious. Maybe you can try some new seasonal vegetables you’ve never eaten before.

• Clean it out

You’ve cleaned out the garage and tossed out all the junk (or maybe that’s still on your to-do list!). Now it’s time to clean out the fridge, freezer and pantry. Toss anything that’s old or unhealthy, that’s passed its ‘best before’ or ‘use by’ date. Don’t keep frozen meat any longer than six months. Chances are, if you haven’t used it by then, you didn’t really want it. Label and date any of yesterday’s leftovers before you freeze them for later use.

• Plan it out

Planning your meals helps you create more variety, organize your shopping, and means you’re less likely to go for fast food. Sit down with your recipe book or browse recipe websites for ideas for fresher, lighter meals. Involve the kids in meal planning – they are more likely to eat food they’ve helped to plan. They might come up with some clever ideas, too!

• Cut it down

Everyone goes out for meals once in a while, and eating out should always be fun. But fun doesn’t have to equal fat. Remember that restaurant meals are generally bigger portions than you’d serve at home, and are often high in fat and sodium. Try to split a main course with someone else at your table, or order a smaller entrée. If the restaurant offers a half portion, that’s a great option.

You may have heard a lot about Pilates. It is one of the fastest growing trends in fitness. You may even have come to the conclusion that you should be practising Pilates. You’re not alone in feeling this; from celebrities to students; every woman can benefit from Pilates. Top benefits of Pilate’s exercise that people report are that they become stronger, longer, leaner, and more able to do anything with grace and ease.

Use this simple Pilates workout anytime you want to go through a quick routine designed to give you a balanced and challenging set of Pilate’s exercises. This workout is appropriate for all levels. If executed in the morning it’ll wake your whole system up; or in the afternoon it’ll rejuvenate!

Exercises:

• Pelvic Curl
• Spine Stretch
• The Hundred
• Single Leg Stretch
• Swimming
• The Plank
• The Saw

PELVIC CURL

Lie on your back with your knees bent and your feet flat on the floor. Make sure that your feet, ankles, and knees are aligned and hip-distance apart.

This exercise starts in neutral spine. In neutral spine, the natural curves of the spine are present so the lower back is not pressed into the mat.

Inhale. Bring your breath into your chest, then belly, and down to the pelvic floor.

Exhale. Release the breath from the pelvic bowl, the belly, and then the chest.

Do a pelvic tilt by engaging the abdominal muscles and pulling your bellybutton down toward your spine. Let that action continue so that the abs press the lower spine into the floor.

In the pelvic tilt position, your back is very long against the floor and the pelvis is tilted so that the pubic bone is a little higher than the hip bones.

Press down through your feet allowing the tailbone to begin to curl up toward the ceiling. The hips raise, then the lower spine, and, finally, the middle spine.

You will come to rest on your shoulders at the level of your shoulder blades, with a nice straight line from your hips to your shoulders. Do not arch beyond this point. Be sure to support this movement with the abdominals and hamstrings.

As you let your breath go, use abdominal control to roll the spine back down to the floor.

Begin with the upper back and work your way down, vertebrae by vertebrae, until the lower spine settles to the floor.

Release to neutral spine. Prepare to repeat the exercise by initiating the pelvic tilt on the exhale.

Repeat this exercise 3 to 5 times.

SPINE STRETCH

The spine stretch is useful anywhere in a workout. It is a great stretch for the back and the hamstrings, as well as a moment to centre oneself before moving on to more challenging exercises.

Sit up tall on your sitting bone – pull your buttock cheeks out from under you.

Your legs are extended about shoulder width apart, and your feet are flexed.

Reach the top of your head to the sky but let your shoulders stay relaxed.

Inhale and extend your arms out in front of you, shoulder height.

A modification here would be to place the fingertips on the floor in front of you between your legs.

Exhale as you lengthen your spine to curve forward. You are going for a deep curve. Allow a deep release in the hips as you keep your shoulders down and reach your fingers toward your toes.

Inhale and reach a little further as you enjoy the fullness of your stretch.

Exhale and initiate your return by using the lower abdominals to bring the pelvis upright. Roll up through the spine to sitting.

Modifications for Spine Stretch

If your hamstrings are tight, sit on a little lift, like a folded towel. You can also try this exercise with your knees bent and feet flat on the floor.

It also works quite well to do this exercise with the fingertips running across the floor in front of you. This variation will take some pressure out of the shoulders and upper back.

THE HUNDRED

Lie on your back with your knees bent, and make your shins and ankles parallel in height with your knees. For now, put your hands behind your knees.

Bring your head up with your chin down and, using your abs, curl your upper spine up off the floor. Keep the shoulders engaged in the back. Your gaze is down and you are scooping your abdominals in.

Stay here and inhale.

Exhale: At the same time, deepen the pull of the abs and extend your legs and arms toward the wall in front of you. Your legs should only be as low as you can go without shaking and without the lower spine jumping up off the mat. Your arms extend straight out low, just a few inches off the floor, with the fingertips reaching for the far wall.

Hold your position.

Take five short breaths in and five short breaths out (like sniffing in and puffing out). While doing so, move your arms in a controlled up and down manner – a small pumping of the arms.

Be sure to keep your shoulders and neck relaxed. It is the abdominal muscles that should be doing all the work.

Do a cycle of 10 full breaths. Each cycle is five short in-breaths and then five short out-breaths.

The arms pump up and down a few inches, in unison with your breath.

Keep your abs scooped, your back flat on the floor, and your head an extension of your spine, with the gaze down.

To finish: Keep your spine curved as you bring your knees in toward your chest. Grasp your knees and roll your upper spine and head back to the floor. Take a deep breath in and out.

Modifications for The Hundred

To make the hundred more challenging: Lower your legs. Do not lower your legs past where you can control the movement. Don’t let your spine peel up off the floor as you lower the legs.

To modify the hundred for back or neck problems: Do this exercise with your knees bent and the feet flat on the floor.

You can do this exercise with the legs extended but the head left down on the floor. This modification is often used by people who need to protect their necks.

Single leg stretch

Lie on your back with your knees bent and your shins parallel to the floor. This is tabletop position for the legs.

Take a few moments to breathe deeply into the back and lower abs.

Pull your abs in, taking your bellybutton down toward your spine, as you curl your head and shoulders up to the tips of the shoulder blades. As you curl up, your left leg extends at a 45-degree angle.

The right leg remains in tabletop position with the right hand grasping the right ankle and the left hand moving to the right knee.

You will maintain your upper-body curve throughout the exercise. Be sure to keep your shoulders relaxed and your abdominals deeply scooped.

Switch legs on a two-part inhale. Bring air in as the left knee comes in, and bring more air in as you gently pulse that knee toward you.

Now the left hand is at the left ankle and the right hand at the left knee.

Switch legs. Bring the right leg in with a two-part exhale/pulse and extend the left leg.

The hand to leg coordination continues with the outside hand of the bent leg going to the ankle and the other hand moving to the inside of the knee.

Switch legs up to 10 times. Release the exercise if you are finding tension in your shoulders and neck or if your lower back is taking the strain.

SWIMMING

Swimming is a fun Pilate’s exercise, but it is also quite challenging as it brings every part of the body into play.

Lie on your stomach with the legs straight and together.

Keeping your shoulder blades settled in your back and your shoulders away from your ears stretch your arms straight overhead.

Pull your abs in so that you lift your bellybutton up away from the floor.

Reaching out from centre, extend your arms and legs so far in opposite directions that they naturally come up off the floor. At the same time, get so much length in your spine that your head moves up off the mat as an extension of the reach of your spine.

Keep your face down toward the mat; don’t crease your neck.

Continue to reach your arms and legs out very long from your centre as you alternate right arm/left leg, then left arm/right leg, pumping them up and down in small pulses.

Coordinate your breath with the movement so that you are breathing in for a count of 5 kicks and reaches, and out for a count of 5.

Hopefully you feel like you are simulating swimming!

Do 2 or 3 cycles of 5 counts of moving and breathing in, and 5 counts moving and breathing out.

Modifications for Swimming

Keep everything long, long, long, reaching from your centre.

Keep your head and neck working as extensions of your spine and don’t break the line at the neck.

Protect your lower back by keeping your tail bone moving down toward the mat.

If the breathing pattern is too complicated at first, leave it out.

THE PLANK

Begin on your knees and walk your hands out on the floor, allowing your legs to stretch out behind you. Place your forearms, parallel to each other, on the floor. Many people find that making a fist with the hands is helpful. Your shoulders should be directly over your elbows.

Lift your belly up away from the floor as you extend your spine so that it’s very long.

It is important that you keep pressure out of you lower back by pulling up the lower abs.

Anchor your pubic bone to the floor, and allow your tailbone to move down toward the floor as well. This move will create more length in spine and protect your lower back.

Keep your shoulder blades and collarbone broad, and make sure that your shoulders are away from your ears.

Your neck is a long extension of your spine, so your head is not dropped or tilted up.

Breathe fully as you hold the pose for 30 seconds.

If your weight is starting to drop into your shoulders and arms, release, rest, and try again.

THE SAW

Sit up straight on your sitting bones.

Your legs are extended in front of you, about shoulder width apart. If you have tight hamstrings you may need to prop your hips up on small lift, like a folded towel.

Arms are stretched out to the side, even with your shoulders.

Inhale: Get taller as you turn your whole torso, but use your abs to keep your hips even with each other.

Exhale: Let your gaze follow your back hand as you stretch forward and reach the pinkie finger of your front hand across the outside of the opposite foot.

Exhale a little more as you reach a little further.

Once your reach extends to its furthest point, maintain your turned position as you inhale and return to sitting.

Exhale and undo your turn, coming to the starting position.

Repeat this exercise 3 times to each side.

Because this workout includes short, intense bouts of high-energy activity it reshapes muscles, burns tons of calories and elevates metabolism in a way no other workout can.

Ideally, complete 3-4 times a week! (Well, at least once!).

So, get ready to go 6 rounds with my kick-boxing workout…

Round 1: Warm up (6 minutes)

Alternate one minute of step touches with 30 seconds of jumping jacks for a total of 4 times each.

How-to tips:

Step touches: Tap your right toe lightly in front of your left, then your left toe in front of your right. Swing your arms as you continue alternating left and right taps. Move at a comfortable pace that elevates your heart rate and quickens your breathing.

Jumping jacks: Start with your feet together, arms at your sides. Jump with your legs slightly wider than hip-width apart as you lift your arms up to shoulder level.

Round 2: Punch (6 minutes)

Move continuously from drill to drill without any break in between.

Drill 1: Alternate left and right punches 4 times, and then alternate lefts and rights as fast as you can 8 times. (2 minutes)

Drill 2: Alternate right and left punches 4 times, then alternate rights and lefts as fast as you can 8 times. (2 minutes)

Drill 3: Alternate left and right punches in sets of 8 with a slight hesitation between sets. (2 minutes)

How-to tips:

·  Start by making a semi-tight fist by curling your fingers into your palms and placing your thumbs on top of your index fingers ‑- not inside your fists. Be sure to keep your fists aligned with your wrists as you punch rather than slightly turned in or out.

·  Stand tall with abs tightened and your feet shoulder-width apart, left foot forward, right foot back. Keep your weight evenly distributed between your feet, and lift your right heel up.

·  Raise your fists in front of your face, lower your chin and keep your elbows in tight to your middle.

·  To throw a punch thrust your right hip forward and pivot quickly on the left heel. Extend your arm from the shoulder ‑- imagine it’s an extension of your back ‑- and take care not to lock out your elbow.

·  As you strike out, keep your other hand up in front of your face and your chin tucked. Return to the start and punch with the left.

·  When your arm returns from the punch, it should travel back along the same path with equal speed.

·  Fire punches out as hard and fast as you’re able. Aim to elevate your heart rate and breathing and to work up a sweat. Exhale forcefully through your mouth each time you throw a punch, and remember to use your core to help power your movement. 

Round 3: Jump (6 minutes)

Jump rope.

How-to tips:

·  Hold an end of the rope in each hand and stand with your feet together in front of the rope line.

·  Bend your elbows and hold your arms out to your sides at about hip level. Spin the rope quickly and, as it approaches your toes, skip over it.

·  Stay low ‑- only jump an inch or so off the floor ‑- and when you land allow knees to bend slightly to help absorb impact.

·  The rope is powered by the turn of the wrist and not the entire arm. The wrists are the motor, so to speak. Think of your legs as shock absorbers and springs that push you up and off the ground.

·  When you get into a comfortable rhythm, move into a “boxer’s shuffle”: Continue spinning the rope and, as it approaches your toes, shift your weight slightly to the left, move your left foot a small distance forward and jump, again staying low and slightly bending knees on touchdown. On the next spin, shift your weight right.

Round 4: Kick Time (6 minutes)

Move continuously from drill to drill without any break in between.

Drill 1: Alternate left and right kicks 4 times, and then stick with left kicks only 8 times. (2 minutes)

Drill 2: Alternate right and left kicks 4 times, and then stick with right kicks only 8 times. (2 minutes)

Drill 3: Alternate left and right kicks 8 times, and then stick with left kicks only, flick kick for 8. (1 minute)

Drill 4: Alternate right and left kicks 8 times, and then stick with right kicks only, flick kick for 8. (1 minute)

Round 5: Pump (10 minutes)

Do these five strength moves with a 15-second break between exercises.

Boxer Crunches: Lying on the floor; feet flat; hands at chest, fists in punching mode; take a breath in, listing head and punching hands across body 3 times as exhaling in crunch position; relax to floor. Repeat 24 times; resting after set of 12.

Last-Round Squats: Stand tall with your feet slightly wider than hip-width apart, hands on hips. Bend your knees until your thighs are parallel to the floor, then stand back up, taking care not to lock your knees. Clenching the buttocks together to stand. Do 32 reps and hold the last rep in the squat position for 20 seconds to feel ‘the burn!’

Championship Push-Ups: Get into a push-up position: Kneel on the floor with your legs together and your hands placed slightly wider than shoulder-width apart. Shift your weight forward so that you’re balanced on your palms with your thighs just above your knees. Bend your elbows to lower your body. When your elbows are parallel to the floor, press back up to the start without locking elbows. Do 16 reps slowly.

Heavyweight Dips: Sit on the floor with your legs straight out, arms at your sides, palms pressing into the floor at hips and fingertips pointing out behind you. Bend your elbows a few inches, and then straighten back up. Do 16 reps slowly.

Contender Crunches: Lie face-up with your hands under your butt and your abs pulled in tight. Lift your legs 1 to 3 inches off the floor without allowing your lower back to arch up. Holding this position, curl your head, neck and shoulders up and in, hold a moment and lower back down. Repeat 16 times.

Round 6: Cool Down (6 minutes)

Stretch out and cool down with these three flexibility enhancers. In kickboxing stretching and flexibility are kings!

Million-Dollar Babies: Stand tall and straighten your right arm across the centre of your body, placing your left palm behind your right elbow to create a stretch through your right arm and shoulder. Hold 30 seconds and repeat with the left arm.

Rocky Thigh Stretch: Stand tall, holding on to a chair with one hand for balance. Lift your right leg up and bend your knee to move your heel up toward your buttocks. Gently grasp your right toe in your free hand to create a stretch through your right thigh. Hold for 30 seconds and repeat with the left leg.

Olajide Back Extender: Lie face-down with your elbows bent and your forehead resting on your palms. Gently press up through your palms to straighten your arms and arch your back as far as you comfortably

 can. Look up. Hold for 60 seconds as the stretch spreads through your abs and into the tops of your quads.