TRAINING for a triathlon is serious stuff, even if you happen to be the most sporty Spice Girl of them all - Melanie C.
The mum of one is about to take part in the world's largest triathlon event - the Virgin Active London Triathlon on July 30 - when she will join more than 13,000 others to swim, cycle and run to the finish line.
Melanie, 37, says: "I got my nickname Sporty Spice because I have always been sports mad.
"I remember when I was 14 I broke the school record for the high jump - I even beat the boys, so it really was girl power from a very young age.
"I love all sports but it was Geri Halliwell who introduced me to the gym back in 1994.
"In 2003 I took part in a judo match during a Channel 4 programme called The Games. I fell awkwardly and ended up needing knee surgery.
"This had long-term ramifications. It's because of this that I took up cycling and swimming."
Melanie's partner, construction boss Thomas Starr, 44, is also passionate about cycling.
Mel says: "I have always wanted to do a triathlon so this year I took the plunge and signed up to this fantastic London one which I am about to do. I've loved the training and am really looking forward to the event.
"My little girl, Scarlet, is two and a half, so she keeps me very active with all her running around and trips to the park, but the triathlon has given me a goal to aim for in terms of my own fitness."
NICKI WATERMAN's total body circuit workout has been designed for Mel - and now you can try it too.
WHAT TO DO: After a warm-up, do this circuit twice, resting for a minute in between.
Step jump
A total body workout, great for your co-ordination and balance.
HERE'S HOW: Stand just less than a foot from your step, feet shoulder-width apart and arms by your sides.
Looking straight ahead, jump on to the step, using your arms to power you. Hold for a count of one, then jump down to complete one rep. Bend your knees slightly as you land.
Aim to do eight to 15 repetitions.
NICKI'S TOP TIP: To increase the intensity raise the step height and bring your knees up higher towards your chest.
Decline bench press-up
HERE'S HOW: Place your hands slightly wider than shoulder-width apart on the grass, with your feet on a bench, keeping your body in a line from head to heels. Your upper arms should be perpendicular to your body and you should be focusing on the grass.
Slowly bend your arms to lower your body until your elbows are at right angles. Return to the start making sure not to lock your elbows. Aim to do four to eight.
NICKI'S TOP TIP: Don't bounce in the press-up - make sure the movement is smooth.
Single-leg squat
Single-leg squat ... works thighs
HERE'S HOW: Supporting your weight on your right foot, raise your left heel behind you.
Extending your arms in front of you for extra stability, bend your right knee to lower yourself into a squat, without curving your back. Keep your working knee in line with your foot.
Return to an upright position to complete one rep. Aim to complete eight to 15 reps on each leg.
NICKI'S TOP TIP: Don't let your head dip as you squat. Grab some dumbbells if you want to push yourself.
The side plank
HERE'S HOW: Lie on your side with your weight resting on your right elbow, keeping it directly below your shoulder.
Place your left foot on top of the right - keep your feet flexed and your toes pointing forward. Hold your body in a straight line from head to feet, making sure you keep your hips lifted throughout.
Aim to hold for 30 seconds to a minute, then repeat on the other side.
NICKI'S TOP TIP: For an extra challenge, lift your upper arm away from your body.
Training on a fuel stomach
WELLBEING'S nutritionist AMANDA URSELL says: "Training for a triathlon is no mean feat.You have to eat well if you want your body to reach its potential.
"Eating for energy is one of the main foundations to fuelling your training sessions. You need three regular meals a day and at least two nutritious snacks in between.
"You don't have to start eating huge amounts of food, just be clever about timing meals and snacks to ensure the calories you eat match your needs.
"Carbohydrates are crucial to fuel muscles during training and to top up stores afterwards.
"Melanie knows how important this is and builds things like oatcakes, cereal bars, rice, jacket potatoes and pasta into meals.
"You need to add protein - milk or eggs, meat or fish, pulses like baked beans or veggie options like Quorn and tofu to keep your muscles in good condition.
"Veg and fruits add vitamins and minerals which give us everything from energy to a strong immune system.
"Just before training have a small carbohydrate-based snack - a banana or a handful of dried fruits. If you are training for less than an hour, water is fine to drink. Over an hour, an isotonic sports drink can be useful.
"After training, if you are not going to eat a main meal within 30 minutes have another small carbohydrate-based snack like a few plain biscuits, a fruit yogurt or a cereal bar."
MELANIE SAYS: "I have learned to 'eat for energy'. When you are busy working and being a mum it is easy to leave gaps between meals but eating regularly and soon after training is important.
"Eating well has also improved my energy and concentration.
"I tend to stick with water rather than fancy sports drinks although I do like coconut water and have one 300ml carton a day.
"I've tried faddy diets. Now I'm training hard and eating a balanced diet. It's the way to go."
Her diet
Breakfast: Scrambled eggs and homemade oatcakes or muesli and a protein shake.
Mid-am: Fruit such as a banana or apple.
Lunch: Tuna with a jacket potato and salad.
Mid-pm: Oatcakes and a handful of nuts.
Dinner: Grilled fish with rice or quinoa and vegetables.
How triathlons helps
TRIATHLON training is the ultimate fast-track route to a sculpted, lean body.
By alternating cycling and running you help develop all muscle groups in the legs while swimming tones the upper body and increases lung capacity.
It's perfect for anyone trying to lose weight.
Please sponsor Melanie for the Virgin Active London Triathlon on July 30: virginmoneygiving.com/MelanieC.
Listen to Melanie's new single at melaniec.net.
Melanie's clothes and trainers from Asics, hair and make-up by LUCY GIBSON.
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