Tips to train like an Olympian this Spring!

With winter well and truly behind us (at last!), we’re looking forward to the beauty and freshness of spring and all that comes with it. We’ve been speaking with the fantastic Keri-anne, double world champion and Olympic silver medalist in 10k open water, to find out how she keeps in shape!


As well as representing Team GB in the Rio Olympics 2016, Keri-anne founded Triscape to share her experience and encourage people to achieve their sporting challenges.

Want to train like an Olympian? Check out Keri-anne’s Top Tips…

“Spring is a great time to start making a few changes to get fit for the summer. Here are some pointers from my experience to help you on your way…

Aim High!

Challenge yourself by setting manageable tasks. If you can’t reach your goal straight away, break it up bit by bit, until you make it… Motivation is key!

My personal challenge is to walk 70,000 steps per week. Those long spring Sunday walks I’m sure will take me well on my way to achieving it!

Get Creative!

Getting fit doesn’t automatically mean going to the gym. You can fit your exercise in around you. There are a ton of cool workouts that you can do in the comfort of your own home, in your hotel room or at your local park. There’s really no excuses.

Check out my mobile workout, which you can do out & about below. These are some of my favourite exercises to help me keep in shape.

Make Simple (but effective) Changes! 

Simple swaps within day-to-day activities can really make a difference to your overall fitness. Something as simple as taking the stairs is a really easy way to get the blood pumping.

Since my recent move to London I have made it my mission to take the stairs at every tube, including all 193 steps at Covent Garden but my goal is to find a reason to get off at Hampstead with 320 stairs.

Planning is key to success!

I always plan for my week ahead. This includes all the activities I am doing that week. This is a great help as it allows me to figure out when I can work out. Once I know what my plans are for the week I then do a meal planner. This cuts out all the temptation to take me off track as I’m less likely to reach for a takeaway if I know what I’m eating at home.

I usually make extra dinner to take for lunch the next day. If I have to go out for lunch, my will power usually flies out the window, but having lunch with me that I know tastes great stops me from opting for fries! My favourite meal to make is a morrocan style tagine – it always tastes so much nicer the next day.

Snacking can also be healthy if you make easy and simple food swaps. Some of my favourites include:

  • Crisps for Popcorn
  • Mid afternoon latte for a fresh mint tea
  • Morning croissant for a Perkier porridge
PERK!ER Porridges are 100% gluten free. Just add water, stir & enjoy. Available from: ASDA, Morrisons & Sainsburys Supermarkets.

Find Something you LOVE!

Exercise is a lot easier if its something you enjoy and there are plenty of options out there for you to try. My passion is swimming. It’s a great full body workout as well as a chance for my brain to switch off, helping me reduce stress and boosts my mood without fail. Swimming is a low impact sport so anyone of any age and any ability can get fit swimming. Go on take the plunge this Spring!”

A bit of information about Triscape!

Visit our website: and sign up to our monthly newsletter for tips, tricks and hints from all of our World Leading experts.

Triscape’s team of world leading experts aim to give all guests the confidence to take on their next sporting challenges. Olympians and Founders Keri-anne & David started Triscape to share their knowledge, passion and experience to help enable healthy and active lifestyles. So, why not take the plunge and get in touch?

Happy New Year and Happy Veganuary!

Have you ever thought about trying out a plant-based diet? It can definitely seem a little daunting to begin with, but with all the added benefits of going vegan, we’re sure you’ll feel a lot PERK!ER for doing so! Why not give Veganuary a go?

To help you on your journey this month, we’ve put together our top perky tips for going Vegan this January.

  1. Take a visit to Vegan Shows & explore…

There are pimg_0577lenty of Vegan-only food shows, where you’ll have the opportunity to explore, discover and munch on a whole new array of foods that you may not have known before. The best thing about it is… you already know everything is 100% Vegan!

Vegan Life Live in Alexandra Palace is the perfect exhibition to celebrate your new lifestyle choice. With it being held on the first weekend of January, it has a wealth of information for newbie vegans and vegetarians. With over 100 exhibitors, some of the activities include:

  • Delicious Food & Drink
  • Incredible clothing
  • Cruelty-free skincare
  • Cooking demonstrations & workshops
  • Product presentations

Don’t forget to swing by stand 70 to say hi and taste some of our delicious PERK!ER quinoa bars!img_3773

 For more information on Vegan Life Live & to buy your tickets, visit

Can’t make it? Not a problem, there are plenty more Vegan festivals for you to check out all over the country including: Vegfest, Viva! & Vegan Festival

  1. Eating out can be simple!

screen-shot-2017-01-10-at-10-15-56Although Veganism is much more recognised these days, it always helps to check out where you are going before-hand. Giving the restaurant simple call, email or tweet will make your life much easier and most restaurants are more than happy to cater to a Vegan diet. Some of the well-known chains now even have a whole Vegan menu (Zizzis, Las Iguanas, Veggie Pret is Soho and Carluccios are some of our favourites!)

Numerous other restaurants are also supporting Veganuary, with special-edition vegan dishes & discounts. Vegnuary has put together the full list of them.

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  1. Plan your meals

Its like the old saying… fail to plan, plan to fail. By planning your meals ahead, you won’t be tempted to spur off track, making the switch much simpler. If you know you’re going somewhere that isn’t so vegan friendly, we’d recommend taking something along with you. Perhaps, maybe, a PERK!ER bar? 😉

In all seriousness, its always a good idea to have a Vegan snack at the ready in your bag for those unexpected moments!  We thought we’d share a list of team PERK!ER’s favourite bites below:

20140515153614_cauldronfoods28-04-1414599_rversion2Cauldron Tofu: This is great to grill with chipotle spices and pop in with salads, pastas or even stir fry. Available from Tesco & Sainsbury’s.


‘Great Food’ Falafels, Bites & Pakora’s: These delicious bites are super easy, just bake for a few minutes and add to pitta’s and salads with your favourite dip! Delicious! Find snackparty-300g-punchy-sweet-potato-pakorathese in Morrisons stores.


http-%2f%2fimages-hollandandbarrettimages-co-uk%2fproductimages%2fhb%2f724%2f099886_aPlamil Mayo: Love mayo?  No worries, this is a delicious alternative with the same creamy taste. You won’t even miss a thing. Grab some of this in Holland & Barrett!


Almond Dream Salty Caramel ice-cream: An absolute ice-cream dream… try it out with a cut up PERK!ER Cacao & Cashew for the ultimate treat! You can find them in ASDA & Sainsbury’s

  1. Make simple swaps

Its understandable that you’ll miss your old habits in the beginning, but going Vegan doesn’t mean you can’t still have your favourite meals. Making simple swaps will allow you to recreate a tasty pizza or spag bol, vegan-style! Simply replace the cheese for vegan ‘cheese’ (brands include:  Mozzarisella, Violife & Sheese) and the mince for lentils.

There are some delicious alternatives out there. Head over to Oh my Veggies for plenty more delicious vegan recipe inspiration.


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  1. Keep an eye out

This can go either way… It always helps to watch out for any unexpected honey, egg or milk powder on the ingredients list of many products. On the flip side, there are an array of unexpected or ‘accidental’ vegan foods out there. A great place to discover accidentally vegan goodies is Accidentally Vegan UK.

  1. Have faith, you can do it!

Finally, keep strong and motivated, we know you can do it! A simple way to help you stay on track is to sign up to the official Veganuary site where you’ll often receive helpful advice and offers.