Sunday Independent - LIFE Magazine - Cover - Interview by Laura Scanlon

Power into summer: Laura Scanlon's 20 tips for summer fitness

Your body can perform as a powerful and price-effective gym, Dubliner Laura Scanlon tells us, and, from her sunny home in Cape Town, she's keen to coach us in how to use it

Editor - Sarah Caden - Sunday Independent LIFE Magazine

May 8 2017 2:30 AM

Laura Scanlon is home in Dublin on holiday. Which is not to say that she's resting. I suspect that Laura doesn't do resting, unless it's the conscious give-your-muscles-a-boost variety that she recommends in her fitness tips on the following pages.

Visits home from her base in South Africa are for seeing family and friends, Laura says, but she's a woman on a mission, all the same. Model and personal trainer Laura likes a plan, and her plan seems to be to get her father off the potatoes.

"My dad's in his early 60s," Laura says, "and he runs about three times a week, so he's fit, but he's a spud addict. When I'm home and we have, say, bolognese for dinner, I have quinoa with mine and my mum and dad have pasta, but he has to have a side of mash. So the running and the potatoes, they're balancing each other out. But I'd rather he didn't eat so many."

Telling of her fitness focus, is how Laura qualifies her father's fitness: "nothing too long; just five or 10k". That's not too long if you're Laura Scanlon, who regards our bodies as the ultimate mobile gym and has decided that, basically, she could invent an app for that.

Tall and graceful, with striking, almond-shaped eyes, you'd easily identify Laura as a model, and that's what she has been for most of her young-adult life. There's something in the way she moves, though, panther-like, that speaks of an athlete. Then, after you've spoken to her about her life's passion - fitness - you understand that certain poise, and you imagine that Laura's the kind of girl who has her core engaged constantly.

South African sun

Eighteen months ago, Knocklyon-born Laura moved to South Africa, with her boyfriend Dave Murphy. They met in Dublin six years ago - he had already lived and worked in Cape Town, and, as a couple, they began going back and forth there on holidays before committing to a full relocation.

That is has been a very happy move is very clear, and it's about more than just good weather. There's something about this new country that has inspired Laura the model to focus on her career as a better-body guru.

The fact that the good weather means you're often in your swimwear and summer clothes played a part in the refocus, Laura admits. South Africa is very body-conscious, from a diet, beauty and fitness point of view. "It's a pressure, but it's a good pressure," she says.

"When I moved there, I was working as a model, but I also started getting into the gyms and doing personal training," Laura says. "I developed my own website living in Cape Town, where I offer programmes where you use your own body as a gym. Because you're using your body, and no other equipment, you can do it anywhere, any time.


"Your body is a very powerful tool, we just need to realise it and harness it. Like, we are all exercising all the time without knowing it. We squat, like, 30 times a day; getting up off a chair, using the bathroom. But even when you're using your body for your workout, you have to do it correctly, and you'd be floored after doing one of my routines. But it's just a case of push back the furniture or get out into your garden - the list of where you can do it is endless."

Laura reckons that something like her website,, is a timely fitness idea in a world where people are not only more interested in fitness, but they are also cost-conscious. "When the recession hit," she says, "and people couldn't afford gyms any more, they got more inventive. Running became this huge thing, because once you have your runners, it's pretty much free.

"I also have my Instagram, where I offer programmes and inspiration," Laura says, "and pretty much the only other Instagrams I follow are fitness ones, where there's not much negativity. You know stuff that focuses on Fitness Friday and 'never miss a Monday workout', stuff that just gives me a kick and makes me get up and do it."

Laura's keen to turn Bodyzone into a big brand, and feels that South Africa is the place to do it. She works in several gyms in Cape Town, while Dave works in technology and property, she says, and he swims daily in the "cold as Ireland" Atlantic Ocean opposite their apartment in chic Bantry Bay.

Laura skips the swims but she loves the walks, the wine country and the lifestyle in South Africa. "Everyone asks if it's safe, but it's like anywhere," she says, "you just have to avoid certain areas that you know are dangerous."

They won't be coming home to Dublin any time soon, so, though Laura comes back several times a year and enjoys the time at home with her family.

"When I first went to South Africa, I was just modelling," Laura says. "But I had all my personal training qualifications done, so when I decided to do that too, it was an easy transition. But modelling is good out there. From May to September there are all the big names there and then there's German catalogues, and I just got a huge sportswear job that I had really wanted.

So there's plenty of work there. You know, I'm not saying I'm anywhere near the end of my modelling career, but I just turned 29 and I'm being cast as, like, 33-plus because I'm sort of now a transitional age. And that's fine, that doesn't bother me, but it's important to have something else in your life."

Exercise has always been in Laura's life. Her father, obviously, was always a fit and active person and that was inspiring; but she was a naturally athletic child, too. "Irish dancing and athletics," Laura says. "I was non-stop on those growing up."

The biscuit tin

"And I wasn't bad," she adds with a laugh. "I was All-Ireland champion at 14; schools national relay champion; but it's all or nothing in athletics, and when you hit college and the fact that it's such an individual sport, it's just so easy to drift away from it. Still, it was an obvious move for me to study sports and fitness, and then, when I moved to Cape Town and I discovered the World Cup stadium, which has this amazing athletics track, I just got back into it. Now I have a coach and a team and I train there a few times a week."

She's a hard taskmaster, not just in her work, not just with her dad; but with herself, too.

"I believe that to get full results from your fitness; it has to be 100pc food and 100pc exercise. You have to give your all to both. You can't do a really intense workout and then go home and eat a pizza and think your hard work will pay off," Laura says.

"But when I'm home," she laughs. "It's hard not to have the biscuits with the tea. They're just there, in the press. That's why I don't have cakes and biscuits in the house in Cape Town."

"I've fallen off the bandwagon a bit back in Ireland," says Laura, looking forward to her return to Cape Town soon after we meet. "But that's OK. It's OK to fall off the wagon every now and then, but you need to know in your own mind that it's temporary. When I'm eating well and exercising, everything feels better. I sleep better, feel better, I'm in a better mood. It's a lifestyle choice worth making."

Sunday Indo Life Magazine


Irish Independent - Health & Living Cover/Interview by Laura Scanlon






PUBLISHED03/05/2016 | 02:30



Fitness is not a fad for Laura Scanlon, it is and always has been a state of mind. Laura began running at the tender age of eight and has been adding different strings to her fitness bow ever since.


"Throughout all of my teens I competed in athletics and I was quite good," Laura explains. "I won the All Irelands when I was 14, continuously did well at the Dublin level in cross country, and at a school level we won some national relays and that went on until I was 18."

Laura's love of sport and fitness made her choice of college quite a natural one; she studied for a degree in Leisure Management in DIT and followed this up with a course in Exercise and Health Fitness at the University of Limerick.

It was during this time in Limerick that Laura was asked to take part in the Miss Ireland pageant, which was to become the catalyst for her modelling career.

"Modelling was always just a part-time thing, but then it took off in Ireland quite well and after college I moved to Dubai for a year with my boyfriend, and I got a lot of modelling work there," Laura says.

In Dubai Laura discovered CrossFit. "I didn't get 100pc hooked on it like a lot of people do, but it is good," Laura explains.

"Initially I loved it and I thought the changes that I saw in my body were great; I leaned out and I got stronger and it was all very new to me.

Read more: 'I find it quite tough emotionally' - Irish Bodybuilder Jenni Murphy on why you need more than physical strength to compete

"So CrossFit really opened up my eyes. It made me aware of how the body moves. People don't realise that we squat more than 100 times a day and if you are not squatting properly, then you are not moving properly. CrossFit really taught me about the way the body moves and the importance of having good mobility and it was a great platform for me to then move on from and add to."

Laura even studied for her Level 1 CrossFit training certificate and did a year-long apprenticeship in Ireland on her return.

"I learned so much in that year of training and it's not that I don't enjoy CrossFit now, but I just decided to combine everything that I have learned along the way, from CrossFit, my college days and my time competing in athletics," says Laura, who uses this multi-disciplinary approach in her new online training programme

"I wouldn't have your typical size-zero model figure, I have always had an athletic figure," Laura says.

"I think it's really healthy for young people especially, to see that strong really is the new skinny; being healthy and fit is so important."

Laura also practices what she preaches and brings this varied approach into her own personal fitness regime.

"I love changing it up every week, I might do spinning a couple of times a week or get on the treadmill and do sprints, one minute on and one minute off for 20 minutes.

"I really love high-intensity stuff and getting a great sweat on," she explains. "I do a lot of weights too, but not too heavy, I like to keep it at a nice level."

And as Laura is currently living in the fitness-conscious city of Cape Town, there are always lots of options to choose from.

"South Africa is such a fitness-loving country, there are so many different classes that you can do and I love trying out all the different high-intensity classes I can.

"I go to a class called Switch for example, which is a mixture of plyometrics, boxing, high-intensity functional movement, so every week I will try something different," Laura says.

"I am constantly coming up with new fitness videos for my website too so I am mixing exercises from a number of different areas into various combinations."

And Laura certainly doesn't mess about when it comes to getting a sweat on.

"I think keeping things at a high intensity is really important because it can be a long old slog if you are just jumping on the treadmill and going for a long slow run, plus you are not going to see results that way; you have to mix it all up," Laura says.

"I will definitely workout at least six days a week. Then on the seventh day I might just rest or I might go for a walk - down here there are beautiful hikes you can do - and some days I might just do Pilates; it is about listening to your body and what it needs.

"You don't want to overdo it either," Laura adds. "I think my body is so used to training from such an early age and that really contributes to my schedule.

"I wouldn't smash it every day in the gym, but I would definitely be physical for at least 30 minutes to an hour every day. There really is no excuse not to exercise. That's what life should be about; feeling good and moving correctly."

So how does Laura approach nutrition?

"I don't believe in diets," she answers immediately. "I think that what works for me is just eating well and having three meals a day. Breakfast is so important. If you don't have breakfast it really sets you up on the wrong foot for the day.

"I just eat well, good carbs - sweet potato, brown rice, fruit - everything in moderation is my policy.

"It's simple if you are just cutting out the crap, then you are paying attention and will realise what you are taking in," Laura adds.

"Exercise is 30pc and food needs to be 70pc of the effort; you can be exercising to the extreme, but if you are not eating well it is not going to happen for you and a lot of people get that the wrong way around."

* For more information on Laura's training programme, see



Overnight oats (which I would have soaked in almond milk) with some cranberries, raisins, flax seeds and chia seeds. An almond milk cappuccino.


Nuts or a Greek yoghurt with blueberries (and I might add some almond butter to that for energy if it's before training).

A green juice with spinach, celery, spirulina, apple, ginger.


An omelette with spinach, avocado and cottage cheese.


A chicken breast with herbs, extra virgin olive oil, sweet potato, broccoli and carrots.


If I wanted a bar of chocolate I would have it. I definitely have a sweet tooth, but I would opt for a darker chocolate of maybe 60pc with a flavour in it. I don't deprive myself and at the weekends I would definitely have a cheat meal; pizza or a burger.

Health & Living - Irish Independent