Are you feeling the fashion month fatigue? You're not alone. Even if your current stresses have little to do with fighting for a front row seat, any period of long days, late nights and a hit-and-miss diet will take its toll. We caught up with Lee Mullins, founder of Workshop Gymnasium at the Bulgari Hotel and an elite trainer for Nike who shapes the bods of Cressida Bonas, Rita Ora and Mollie King, to find out how to stay in tip-top shape when stress strikes...
Grazia Daily: Why is it we all feel so exhausted during Fashion Month? Is it just the early starts and late nights or is because our usual routines are broken?
Lee Mullins: “I think it's a combination of longer work days, high stress and poor sleep quality. All this combined can lead to poorer food choices and ultimately a more fatigued body.”
GD: What would be an ideal breakfast before a long day of shows?
LM: “Starting the day with a glass of water with freshly squeezed lemon and a pinch of Himalayan salt will help boost your energy levels for the day and also help to get your skin looking great. Combine this with a protein and fat based breakfast such as some eggs, spinach and avocado to help keep your energy and concentration levels high throughout the day.”
GD: We know relying on caffeine to get us through Fashion Week is a really bad idea but what can we use as an alternative pick-me-up?
LM: “Coffee isn't actually a bad idea if you're looking for something to help boost your energy levels and your concentration. The best way to drink it is 'bulletproof' style, which is a black filtered organic coffee mixed with some grass fed butter and coconut oil. It's great for your energy levels and doesn't give you the big energy crash you get from having coffee any other way. If coffee gets you too wired, try drinking green tea, yerba mate tea or a green vegetable juice to help keep your energy levels up and give your body antioxidants to help combat the stress of fashion week.”
GD: Backstage at shows, the food options are often pretty unhealthy - popcorn, cupcakes, muffins etc. What snacks should we pack in our bags to keep our energy up?
LM: “Eat snacks that are natural and not processed. Low GI fruits such as berries, green apples and kiwis are great, and raw nuts are also a brilliant option. My personal favourites are coconut yoghurt from CoYo or some dark organic chocolate. All of these snacks are relatively low in sugar and rich in antioxidants."
GD: We always end up craving sugar when we're at the shows. How can we avoid giving in and eating junk?
LM: “Start the day right with a good breakfast. When you start the day with sugar or carbohydrate-rich food such as cereal, toast or a croissant, your body tends to crave sugar more throughout the day. If you don't have time for eggs, begin the day with some low GI fruit such as green apples with cashew nut butter. Or whizz up a superfood breakfast smoothie with a good quality protein powder, some coconut milk, avocado, mint and some spinach leaves to help curb sugar cravings throughout the day.”
GD: If we feel fashion flu coming on, what foods can we eat to help boost our immunity?
LM: “Coconut oil and oregano oil (in supplement form). These have potent antiviral properties to help fight off the germs you get exposed to from all the hand shaking and cheek-kissing during Fashion Week. Bone broths and chicken soup are also great for boosting your immune system (there's a reason your parents gave you chicken soup when you were home sick from school as a kid!)”
GD: What would an ideal on-the-go lunch be?
LM: “A chicken avocado salad with olives is packed full of protein and healthy fats to help keep your energy levels high for the rest of the day. Vegetable crudités with some guacamole or hummus is also a great natural, healthy option.”
GD: And what should we have for supper when we get home shattered?
LM: “It's important to have some protein again, some vegetables and also some starchy carbohydrates. Baked salmon, your favourite vegetables and some clean carbohydrates such as sweet potato, brown rice or butternut squash would be great options. Having some starchy carbohydrates like these in the evening will help improve the quality of your sleep.”
GD: All the early starts and late nights leave no time to hit the gym. Can you give us a super quick morning routine we can fit in at home pre-shows?
LM: “Sitting down at fashion shows causes the same effect as sitting at a desk all day - your hips become tight, your butt become weaker and your shoulders begin to round. Do the following 3 exercises every morning to help improve your posture and ensure you have a strong foundation for the day:
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Hip stretch - Begin in a half kneeling position with your right knee on the floor and your left foot forward. Place both hands on your hips, keep your torso upright and squeeze your right butt-cheek to help push your hip forward until you begin to feel a stretch in your hips. Hold the stretch for 20 seconds then repeat on the opposite leg.
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Hip extensions - Begin lying on your back with your hands by your side on the floor with knees bent. Keep your heels on the floor and point your toes towards the sky. Slowly lift your hips off the floor by squeezing your glutes as high as you can go, then slowly lower your hips back to the floor. Repeat this movement 15 times.
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Wall slides - Stand with your back resting against a wall and your knees slightly bent so that the back of your head, shoulders and hips are in contact with the wall. Raise your arms to your side so that your elbow is bent at 90 degrees and the back of your hands and elbow are in contact with the wall. Slowly extend the arms above your head whilst maintaining contact with the back of your hand and elbow on the wall. Return the arm to the start position and then repeat 10 times.
**GD: If we're running around from show to show, will that give us enough cardio? **
LM: “Try not to stress your body more by worrying about fitting in extra cardio exercise during fashion week. Just aim to be as active as possible, whether it's walking to shows, taking the stairs or cycling around town - this will be enough during fashion week. After the show season is over, gently ease yourself back into a workout routine with some yoga, brisk walks or a swimming session."
**GD: When we're super stressed, how can we try and find some calm between shows? **
LM: “My favourite technique for lowering stress, reducing anxiety, improving digestion and helping to boost energy levels is Buddha belly breathing. You can practice it between shows or whenever you get a few minutes spare. To do it, inhale fully through your nose - you should you get a Buddha belly (your tummy sticking out), your lower ribs should expand slightly and your upper ribs should fill as well. Spending 2-3 minutes doing this whenever you can will help you manage the mayhem of fashion week.”
GD: Even when we're exhausted after a day of shows, we sometimes find we can't sleep. What can we do to get a good night's sleep when our minds won't switch off?
LM: “Take an Epsom salt bath. Epsom salts are rich in magnesium, which is a natural calmer for the body. The magnesium absorbed into the body from the salts is not only great for helping you get a better nights sleep, it's also great for your skin.”