Yourguidetobuildingabetterrelationshipwithfitness andprioritisingyourmentalhealth
InterviewwithPhysio therapisttellingyouaguide tofitnessbeyondthegym walls Fit without Fear
How to elevate a simple athleisure outfit..
Athleisureisaspopularas ever,insidefindhowto achieveasportychiclook
Welcome to GenZen a destination for gym inspiration and wellness guidance. If you're looking for motivation to workout, styling help or researched backed articles about our exercise and mental health. We’ve got you covered. We've created this magazine with a deep understanding of the challenges we, as female Gen-Z, face every day when it comes to balancing fitness, health, and the pressure to seek validation from our followers.
GenZen is here to change that narrative. We believe there's something in this magazine for everyone, empowering you to prioritise your well-being for yourself, not for anyone else. We hope you enjoy reading this as much as we enjoyed bringing it to life.
Do you often feel pressured to follow unrealistic standards of a healthy lifestyle? If so, this is the perfect magazine for you. It is an ongoing issue for many individuals to feel the need to live up to certain expectations, mainly derived from Social Media. These expectations can be anything from a strict diet to an intense gym schedule. Whilst this might be the norm for some, it is easy to fall into a routine based off of influence, which may not be right for you. We are here to show you that the gym is not the only place to have a healthy lifestyle. With expert interviews, to recipes and recommendations, this magazine has something for everyone! If you are an avid gym goer, we didn’t leave you out! We have included a range of outfit Inspo, playlist recommendations and advice for various aspects of going to the gym.
Are you aware of how much affect exercise has on our mental health? In this article we speak to a Mental Health professional Jo, to get her opinion on exercise in regards to mental health.
What are the overall benefits of exercise on mental health?
Regular exercise creates many benefits such as improved mood, reduced stress levels and better sleep
Can regular exercise reduce symptoms of specific mental health conditions, such as anxiety or depression?
Yes, regular exercise can significantly reduce symptoms of specific mental health conditions, such as anxiety and depression.
It does this because exercise lowers levels of stress hormones like cortisol which will help to alleviate anxiety. Physical activity also increases the production of endorphins, which are natural mood lifters that can reduce anxiety symptoms.
As well as this, participating in group activities or even team sports can provide social support and reduce feelings of isolation, which are common in depression.
What types of exercise are most effective for managing stress and anxiety?
Some of the most beneficial exercises proven to boost your mental health include, swimming, running, yoga, strength training or even simply walking.
How much exercise is recommended for mental health benefits?
Aerobic exercises such as running or swimming is recommended at 30 mins 3 times a week to help depression. Also, performing exercises such as yoga a few times a week is proven to reduce anxiety.
And finally, briskly walking for 30 minutes a day is a simple way to not only reduce stress and better your mental health but is also a basic necessity for your health.
What recent research or studies highlight the relationship between exercise and mental health?
Sure, in 2019 a study reviewed 49 studies involving nearly 267,000 participants. The analysis found that individuals who engaged in high levels of physical activity had a significantly lower risk of developing depression compared to those with low levels of physical activity. Regular exercise was associated with a 26% reduction in the odds of becoming depressed .
What are some practical tips for starting and maintaining an exercise routine for mental health?
I would recommend starting small and setting small manageable goals. Choose exercises that you enjoy rather than forcing yourself into the gym if you dislike every single minute. Track your progress, this could be on your notes app on your phone or even in a notebook. Reward yourself and celebrate the small wins, treat yourself to a new piece of workout wear for example if you went for 3 walks this week.
SHOP THE LOOK
“Nothing motivates you to workout more than a new outfit”
Choosing what to wear at the gym can be a struggle, with many just choosing an oversized T shirt and joggers, but does wearing this really help you perform at your best? Many of us fall in the middle when it comes to prioritizing fashion or comfort in the gym. However wearing a nice outfit to the gym can still be comfortable.
Apply the saying “dress for success”, if you're wearing clothes you know you feel confident in, you will feel better about yourself and therefore this will likely impact you in a positive way when it comes to working out. Many people struggle to find motivation for the gym, and it is said that if you are struggling with this, treat yourself to a new gym outfit. Buying a new outfit you feel good in will instantly make you want to workout.
Wearing the gym clothes that you feel good in can benefit you in many ways you probably wouldn't think of.
1. 2. 3.
Of course when exercising the main focus is comfort and functionality, making sure you feel comfortable and are able to move freely. One tip to follow is to make sure your clothes are loosely fitted and not restrictive. Appropriate clothing can also reduce the risk of injury.
It said that wearing nice clothes to the gym and making an effort can also have a huge impact on how you perform. Clothes play a crucial role in performance during exercise. Wearing gym clothing you feel confident in can give that boost of motivation to perform at your best.
When it comes to working out and raising self – esteem, clothes can be empowering. Dressing up for the gym can make you feel a lot better within yourself and give you that extra boost of confidence. Therefore will make you feel better and perform better.
The best running clubs in London (just Google it!)
Run clubs are everywhere nowadays, with nearly every weekend a running club being held and a park being taken over, but why has there been a sudden rise in them. Now 2024 has definitely been the year of fitness with new exercise and fitness routines becoming trendy, with of course one of them being run clubs. These clubs have actually been around for some time but there has been a massive increase in popularity recently. Over the past few months nearly every park in London has been taken over by runners and for what reason?
Run clubs are of course a great way to get exercise, but people hosting these clubs are hoping for more than that. Attending these run clubs can allow people to build friendships and create communities. Whether you have just moved to a new city or still in your home town, these run clubs are perfect for people who want to socialise more and meet like minded people. People who tend to host these run clubs often have hang outs after where runners can grab some food and get to know other people.
Lauren Thurley
What got you into running?
“A mixture of my boyfriends ability to run and an all girls running social that started up to take place every 3 months”.
Following on from that, what made you want to join these run clubs?
“Motivation, they force me to do it whilst allowing me to socialise and be with people who enjoy running as much as me.
Would you say run clubs arent just about running but also about meeting like-minded people?
“Defiantly, I think to many people overthink run clubs and what they signify, but making connections and new friends is so important.”
Do you feel you have met some amazing people from these clubs, who you now call friends?
“Yes definitely. My friendship circle has gotten so much bigger since attending these clubs”.
Lastly, do you feel you get a buzz from these run clubs when you get home?
“Yes, I always wish I could have stayed longer and that the socialising could continue after the running”
Recreating 3 viral healthy TikTok recipes ... Are they really worth the hype?
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This recipe includes 1 or 2 slices of bread, 1 or 2 eggs, a tomato, pesto and any seasonings of your choice. I added salt, pepper and chilli flakes.
RECIPE:
Begin by adding around 3 or 4 teaspoons of pesto into a frying pan on medium to high heat and let that begin to bubble, once it does crack your eggs directly onto the pesto and add seasonings. Then let that fry away, in the meantime toast the bread of your choice and add two slices of tomato onto each slice of bread. Once the egg is completely cooked, plate it onto your tomato toast and enjoy!
INGREDIENTS:
This recipe includes a whole watermelon or large watermelon fans, a tomato, fresh mozzarella, rocket and balsamic vinegar glaze.
RECIPE:
Begin by chopping the watermelon into slices and then in half again to get large semi-circles. For the sandwich, start by adding fresh mozzarella slices to one side, then two slices of tomato and a handful of rocket, finish off with a healthy drizzle of balsamic vinegar glaze. Slice in half to make it easier to eat, as it can get very messy! Then enjoy the perfect fresh and fun summer take on a sandwich!
COST -
EASE -
TIME -
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INGREDIENTS:
TASTEEASECOSTTIME -
This recipe includes cottage cheese, 2 eggs, oregano, salt and pepper. Then choose your preferred filling for the wrap, I went for pesto, tomato, prosciutto and rocket.
RECIPE:
Begin by adding a cup of cottage cheese, 2 eggs, oregano salt and pepper to a blender and blend this for around 30 seconds. Then, line a baking tray with baking parchment and a spray of oil to avoid sticking and poor the mix evenly onto the tray. Let this cook for 25 mins on 180° or until crispy.
ASSEMBLING:
Once the cottage cheese wrap has cooled down for a couple minutes take it off the tray and cut in half for two decent portions. Take one half of the wrap and begin adding your chosen fillings to one side. I started by spreading pesto across the wrap, then added 2 tomato slices, 1 slice of prosciutto and a handful of rocket. Then fold the wrap over to make a sandwich and enjoy!
Is it just to look good physically or feel good mentally?
What is your relationship with the gym?
“Erm, sometimes I’m very consistent and I’ll go a lot. Other times I won’t do shit for like a few months, so I’m trying to do an in between.”Jasmine, 22
What is your relationship with the gym?
What is your relationship with the gym?
“I’m a big pilates girl, I love pilates! I feel like it’s really slimmed me down, it’s great! Bulking up at gym is not really my thing but pilates is a great way to tone.”
Do you find that you exercise for more of the mental benefits or more to look good?
“Both, it can be a great escape, especially in this hectic, distracting world. It’s a great spot to be with yourself, yeah I do for it both!” - Maddie, 23
“Currently I've realised the importance of getting up and working out early and I have fallen out of routine of doing it at the moment, so its detrimental to me being motivated throughout the day and getting stuff done, for me that is my nonnegotiable that I do everyday or should do everyday to feel the way I wanna feel” - David, 34
What is your relationship with the gym?
“I go roughly three times a week, I just go one of those cheap gym group ones and I quite like it. It’s good because I enjoy the gym more for the mental health aspect, of getting up in the morning and it focuses my mind, then I feel like I can smash the day out. I feel like if I don’t go at least three times a week, firstly I’m wasting my gym membership but secondly I feel like I loose that mental focus and clarity when I work out.” - Noah, 24
I love to eat and I am always trying to find ways to make my favourite foods healthy. When I cook I focus on my protein intake by having protein in every meal, I will typically try my best not too have too many carbs through out the day but through out my health journey I have realised its okay too sometime too fall off your routine and not always eat healthy. I treat my self as much as I can to keep a healthy relationship with food.
Ill start off my morning with a glass of ice coldlemonwaterandIwill try my hardest to have a very healthy breakfast everymorning.DaytodayI will have eggs, avocado on a bagel which is rich in fibre and high in protein, Starting me off for the day and keeping me full until i havemylunch.IfIdostart to get a bit hungry before lunch I will snack on some chocolate covered rice cakes.
ForlunchIliketogofor Something light just like a tuna salad with onions, lettuce, tomatoes and a smallbitoflightmayonnaise. If I’m feeling a bit lazy that day or if I am still a bit full frommybreakfastIwillmake myself a protein shake, preferably strawberry flavoured protein shake. Continuing through out the day drinking water to keep upwithmy2litresgoaland keepingmyselfhydrated.
Toofinishoffthedayfor dinnerIliketohaveamore filling meal to keep me full until the morning. Constantly keeping in mind myproteinintakeIwillhave either salmon steak or chicken seasoned with paprikasaltandpepperIwill have it with a light carb; mashed potatoes, sweet potatoes fries or white rice aswellasalotofgreenslike broccoli, asparagus and cucumber.
The rise of social media and use of smartphones has dramatically increased over the past few years, causing huge consequences to our mental health.
Our smartphones bring us huge benefits such as connecting with friends in the world at any time, finding long lost loved ones, sharing experinces the list goes on. However, phones and social media has also made us very dependent on these devices. The constant stream of notifications has created a sense of urgency and a fear of missing out which is something us humans do not comprehend well.
You may find yourself often comparing your life or appearance to others on social media, this is very common in the health and fitness world. Unfortunately, social media doesn't show peoples bad days, our stretch marks or our textured skin. It only shows what people choose to share, this is why its so important influencers begin to be more transparent with their audiences and normalise the ups and downs of life!
Unfortunatley, these social media platforms are designed to lure you in and spend hours and hours scrolling, the algorithms are carefully constructed to ensure these apps are always showing you relevant content. Leading to a social media spiral and 2 minutes of scrolling quickly turns into 2 hours.
Overall, understanding the effect accessive use of social media can cause to our mental health is vital in 2024. I recommend you begin to set boundaries with your phone and limit your screen time and instead fill that time with something that will bring peace and productivity into your life such as a walk outdoors in nature.
Focus on self development and your self esteem to recognise that not everything on social media is real. It is impossible to live your best life everyday, walk 10,000 steps, drink 2L of water and not touch any sugar 7 days a week.
If you post on social media, why not post something that others will resonate with such as a low self esteem day. You never know, there might be someone out there that resonates hugly and it inspires them to share something similar. You will be the catalysed for social media users to share some reality and not only better peoples mental health but also their relationship with their phone.
What’sstoppingyoufrom takingthatfirststepintothe gym?Orrenewingthat membership?Isitbecause you’refedupofwaiting forthoseguystohand overtheequipment?Your frienddroppedoutand youdon’twanttogo alone?We’reallinthe sameboat!Thesegym concernsaresuper common!Therearemany reasonswhypeoplewould ratherstayathomethan entertheintimidating gymenvironment,and we’reheretotellyouthat that'sokay!Somany alternativesareavailable toexerciseinasetting otherthanthegym.With expertadvicefromGenZ PhysiotherapistTino,you willfindouthowtostay healthyoutsideofthe gym,andwhythegym environmentisoften misinterpretedby aspiringgymgoers.
85%ofallgymgoersalso workoutathome.Itis importantthatyoutake theoptionthatisrightfor youandyourbody.
Whetherthat’sworking outatthegymregularly, takingpartinayogaclass orevenincreasingyour levelsofactivityby switching thatshortcar journeyto awalk.this willnotonlyhavean impactonyourhealthbut alsoonyourmind.
Knowingthatyoutook theinitiativetolookafter yourbodyandgivingit whatitneedswillgiveyou afeelingof accomplishmentand motivationtodoitall overagain,whichresults initbecominganew habitforyou.Takealook atourQ&AwithTinoto seewhathabitsyoucan encorporateintoyour dailylifestyletospend yourdaysalotbetter.
“People are designed to move, You need to move to stay healthy, in whatever way that may be”
What are the benefits of outdoor activities compared to Gym exercises ?
Exercising outdoors has countless benefits. You are allowing your body to be exposed to necessary Vitamins such as Vitamin D from the sun that strengthens your bone quality and improves the function of your immune system. Not to mention that exercising outdoors is cost effective as you are not paying for a gym membership.
What are some simple exercises that people can do without equipment ?
The key to this is distinguishing Active and Mild exercise. It is enough to walk half an hour to an hour a day to have enough Cardiovascular Activity. Doing this will improve your levels of seretonin, making you feel accomplished. If you feel you need more movement, then exercises such as Swimming, Jogging or Walking is often overlooked when it comes to exercising and is a great way to move your body.
Anything that is not laying in front of a screen!
Tips for staying active in a busy schedule ?
Busy schedules are one of the main causes for people making unhealthy decisions. When people are in a rush, they often resort to picking up quick junk food to-go, and the time they have to rest is often spent sedentary in front of a screen.
In your free time, it is best to engage in minimal physical activity, even if its a quick walk! When we have a rare window of free time, people get lazy and take shortcuts because they think it will help them relax, when in reality you should do the opposite.
Meal prepping is also a way to avoid unhealthy habits that are picked up from a busy schedule.
How beneficial is a Digital Detox ?
As mentioned previously, during busy periods people resort to technology when they have a free moment. This can be harmful for your state of mind in alot of ways. Spending free time on technology (Constantly) is not a beneficial way to rest your body and mind.
To rest means to become present in your surroundings and become self-aware. Digital Detox’s are a perfect way to reduce stress and anxiety, and will also improve elements such as sleep quality and your overall mood.
It is normal to use your mobile phone, that’s why you bought them! However there is a time when it is not necessary and that needs to be recognised in order to improve the quality of your day.
Begin in a peaceful quiet place
Relax your body and mind
Begin to feel all the senstaions in your body
Feel your breath go in and out
Now that your body is relaxed, let's turn our attention to our mind
Imagine yourself in a peaceful place It could be a beach, a forest, a garden, or any place that brings you a sense of calm. Allow the peace and serenity of this place to fill your mind and body."
As we come to the end of this meditation, take a moment to acknowledge the peace and relaxation you have cultivated.
Know that you can return to this state of calm at any time
Begin to bring your awareness back to your surroundings. Wiggle your fingers and toesWhen you are ready, open your eyes
Thank you for joining me in this meditation.
Namaste
Self development books have become incredibly popular amongst Gen-Z. These books can teach you lessons you may never have been taught at school or growing up. Below are the top 9 self development books of 2023.
If you’ve ever thought of a way to switch off from reality and take some time to yourself, a Wellness Retreat might be the perfect option for you. There are many different types of Retreats but they all have the same goal, which is to focus on your wellbeing and unplugging from daily life. These Retreats offer the opportunity for community and connection paired with mindful practices. Relax whilst we show you the benefits of taking time to yourself, and switching off from reality. It is important to know the reason why you would go on a Wellness Retreat therefore you can establish your needs and wants in order to find a retreat that is most suited for you. If you have a bucket list, a Wellness Retreat is something that should definitely be on that list!
Taking the initiative to book a wellness retreat comes with many benefits. It allows you to break unhelathy habits that may be in your lifestyle and to priorotise your self care. Many retreats are done in groups which allows you to connect with like minded people, this can help your motivation throughout the retreat. If you have felt the need to hit pause on life and reevaluate some things, on a beach doing yoga may be the place for that. Reflect on your Mind, Body, Relationships and Purpose and return to reality with a more positive outlook. People take part in Wellness Retreats for many reasons such as gaining a new skill, relaxing or simply just for the experience. Take a look at the main types of Wellness Retreats and see which one suits you best!
Do you enjoy the thrill of escaping reality with exhilarating experiences? Then you’re in need of an Adventure Retreat. This type of retreat offers a blend of elements such as relaxation, personal growth and stepping out of your comfort zone. An adventure retreat is definitely something to add to your bucket list! This is the perfect opportunity to learn a new skill or visit a new place. This can involve sport and can even result to finding you a new hobby to take home with you. If you’re feeling disconnected with the earth and youre surroundings, that is your sign to book an Adventure Retreat.
Yoga Retreats have the intention to relax the soul and provide a focused environment for the mind and body. Wondering what to expect? Endless meditation practices to relieve your mind. At either sunrise or sunset, Yoga retreats are easily tailored to the time of day. Escaping from reality and incorporating a digital detox may be just what your body needs as a reset. But how are you supposed to know when a retreat is needed? If you feel stressed or overwhelmed, If you feel the need to learn more about Yoga or simply, if you want to!
A beneficial step to take in order to improve your psychological and spiritual state can be to book a Spa Retreat. Spa retreats allow you to indulge in a series of activities or treatments that can help you feel more at ease. Relaxing in a spa setting can be just what your mind needs to break away from reality and reflect on your thoughts. Various elements can be offered in this retreat such as physical exercise or educational health programmes.
When at Adidas, who was your main target customer, athletes or customers who preferred wearing sportswear for style?
During my time at Adidas, I worked in both the sport and lifestyle divisions of the brand. The brand has so much history and credibility in sport, over time it has allowed it the opportunity to transcend the courts to the catwalk, as relevant on the football pitch to the fans in the terraces. For this reason, they target both athletes and lifestyle customers who prefer wearing sportswear for style. Adidas has always aimed to strike a balance between high-performance and fashionable sportswear. This dual focus allowed the brand to cater to professional athletes seeking elite performance products as well as fashion-forward consumers looking for stylish sportswear
What were the purchasing behaviors of your athlete customer vs your lifestyle customer?
Athlete customers typically prioritized functionality, performance, and durability when purchasing products. They looked for items that could enhance their athletic performance and offer maximum comfort and support. This group often valued technical features, innovative materials, and the latest advancements in sports technology.
On the other hand, lifestyle customers were more inclined towards the aesthetic appeal, design, and versatility of the products. They sought sportswear that could seamlessly transition from the gym to everyday life, reflecting current fashion trends while providing comfort. Brand collaborations, limited editions, and endorsements by celebrities often influenced their purchasing decisions.
Why do you think Adidas was seen more as a lifestyle/style sportswear brand, was there any celebrities which influenced this?
I feel adidas has been able to straddle both sport and lifestyle incredibly well and maintain credibility in both categories. Having established themselves as one of the leading sports brands for over 70 years, Adidas' successful extension as a lifestyle/style sportswear brand can be attributed to several factors, including strategic marketing, iconic franchises which have established top of mind awareness, collaborations and endorsements by influential celebrities. Collaborations with fashion designers and brands like Gucci, Prada, Moncler, Pharrell Williams, and Yohji Yamamoto significantly boosted Adidas' image in the industry. These partnerships created a buzz and attracted a broader audience beyond the traditional sports market.
Additionally, endorsements by celebrities and athletes who resonate with both athletic and lifestyle audiences played a crucial role. Influential figures like Kanye West, Beyoncé, and professional athletes like Lionel Messi helped bridge the gap between sports performance and style. Their association with Adidas products brought a fashionable edge to the brand, making it more appealing to lifestyle customers while maintaining its credibility in the athletic community.
Seeing as this is a fitness magazine, what is your current relationship with the gym/exercise?
Sport and exercise has always been a central aspect of my life, from participating, watching, studying and eventually working in the Sporting industry. Today, I prioritize regular activity as an integral part of my daily routine. This includes a mix of yoga, cycling and running. I find that maintaining a balanced fitness regimen not only helps in staying physically fit but also enhances my mental well-being.
“I find that maintaining a balanced fitness regimen not only helps in staying physically fit but also enhances my mental well-being.”
Paul Bowyer, Ex VP / GM Adidas
Originals, Basketball and Cutlure Partnerships for North America.
A Q&A was done with industry expert Anna Watson..she tells us how she fell into this career and keeps her inspired and motivated everyday!
What made you turn fitness into your career?
A previous career didn’t work out, I had just began going to the gym myself and I was inspired by people around me and I began with a beginners instructors class.
How many forms of exercise do you teach?
Three different forms of exercise are taught by me, body pump, Body Combat, Body balance and Pilates
What alone time do you have away from exercise?
When spending time away from exercise I like to go out with friends, pamper myself and time with my children, going to the park and having days out.
What keeps you motivated on days where you don’t feel up to it?
On tough days I remember what helped me get through my classes which was my instructor and I try to uplift my classes and use motivational music which is upbeat and really loud.
What is the most common reason for people to continue coming to your classes?
One reason people keep returning to my classes is I do not fit the ‘stereotype’ of fitness instructors as i am not super skinny so that can make people feel more comfortable.
What inspires you to have exercise and fitness as a career?
Making people feel good about themselves, helping them live a healthier lifestyle and allowing them to be fit enough to run with their children and grandchildren.
Q&A with another industry expert with Clare Foreman ..she tells us everything from where started to where she is now.. what motivates her and inspires her daily!
What made you decide to turn fitness into a career?
Since being a small child it was always a dream to dance but i went into a ‘sensible job’ as this is what I was believed to be a proper income but i never stopped dancing, teaching ballet and tap to younger children and then training Zumba in 2017 starting of small classes and recently going full time
What alone time do you have away from exercise?
Away from teaching, I like to go on holidays with family, skiing holidays and beach holidays. Walking my dogs is also something that I enjoy doing with my family and also visiting family and friends.
How many forms of exercise do you teach?
I teach 6 different forms of exercise but they all centre around dance and ZumbaZumba, Zumba gold, Zumba Kids also tap and ballet.
What keeps you motivated on days where you don’t feel up to it?
Majority of the time i feel motivated and up to it but when i am not feeling up to it i like to drink lots of water when i wake up to get me energised also an early morning walk helps to ‘set’ me up for my day
What do you think the most common reason is for people to continue coming to your classes?
When teaching i try my best to make people feel comfortable in my classes and that its okay to make mistakes. Creating a personal connection with the members in my class by learning their names and a bit about them. I don’t take myself too seriously and make it fun and crazy.
What inspires you to have exercise and fitness as a career?
I believe in a healthy lifestyle but also having balance and fun whilst doing this. I am lucky enough to make an income through this. I love helping others and encouraging them to also have a healthy lifestyle.
Glamorous
Don’tcallmeup
Sunshine One
Don’tstopthemusic
Waitingfortonight
Unfoolish Ride
The gym can feel scary and overwhelming when you first join, everyone appears to know what they are doing and you feel like you're the only person who doesn't! Well we are here to tell you that's not true. Every single person in the gym has felt how you feel at that point in time. When you walk into a gym do you feel like every person is looking at you? Well sorry to break it to you but they are not in fact 9/10 times they probably won't even notice you in there! So take this as some reassurance and have the confidence to go in there and not think about a single person around you because they aren't thinking about you.
Top Tips to thrive in the gym
No one else is paying attention to you so don’t pay attention to them!
Your workout is your so do what makes you feel good
Set goals that are realistic and achievable If your unsure how to use equipment ask for help! The staff are there for a reason.
Listen to some good music that keeps you motivated and pumped for the entire workout
Buddy up with someone and start the gym together
@kelvindavis
“How to be a Modern Gentleman with manners, style and body confidence.”
Kelvin Davis is a male influencer and author known for promoting body positivity. He wrote a book in 2021 called ‘Notoriously Dapper’ about how to be a modern gentleman with manners, style & body confidence.
@_nelly_london
“Here to make you feel better about yourself. That’s it.”
Nelly is a female body positive influencer. Her content focuses on modelling clothing, mainly lingerie. But her platform also has a deeper side, delving into her personal journey of recovering from an eating disorder.
“You Are Not A Before Picture.”
Alex is a female body positive influencer, known for changing the weight loss pressures during the lead up to your wedding day. She released a book in 2023 called You Are Not A Before Picture about how to make peace with your body for good.
@lottiedrynan
“Elasticated waistbands are my love language.”
Lottie is a female body positive influencer, known for opening up about her daily struggles of having IBS and suffering with bloating. She also shares her experience online about being diagnosed with ADHD as an adult.
Are you new to the gym? Are you wanting to set new goals for yourself? This is for you, we will be giving you lots of tricks and tips and helpful information to get you started. When starting out you need to pin point your main goal you want to achieve and then follow a straight path to achieve this. Setting large, intimidating goals is not always the way to go as this can be overwhelming and scary! These need to be small and specific goals that can be achieved consistently. Which ultimately result in you achieving the whole long term goal.
Setting goals for the gym can be scary but if they are planned out well and organised there is no reason they cannot be sustained and achieved!
One top tip for setting goals is to use them as motivation and not pressure, they are for you and only you so ignore the outside noise and focus on achieving them for yourself. You need to be realistic and consider all aspects diet, time frame and resources you have access to in order to aid you achieving these. Although it can be tempting try not to have a specific “day or time” you want to reach a specific weight to look a certain way as this can make it more difficult and create an un healthy relationship.
Having balance in life is a key aspect of maintaining healthy and fit, understanding there is nothing wrong with having a meal out or a weekend of fun....don’t forget just because it is “healthy” doesn’t mean it isn't fun!
Under £10 self care products from
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Why are sports bras so important? If you are engaging in any physical activity, no matter the intensity, it is important to find the right sports bra that will benefit you. Wearing a well-fitting sports bra will improve your performance and is an essential part of a females work-out kit. 43% of UKgirls will stop participating in sport due to excessive break movement and breast size being a barrier to exercise. In order to make a change and empower women, we are going to show you what to look for in a sports bra, to make sure you find your perfect fit.
Differentiate Exercise Impact Level
Low, Medium or High Impact Exercise are the 3 intensities of activity. Before you buy a sports bra, make sure to determine the level of intensity you will be performing in order to find the right fit.
Explore Fabrics
Research the different kind of fabrics used for sportswear and find the appropriate piece for you, preferably a breathable fabric and also take into account durability.
MEASURE!
Did you know that 80% of women wear the wrong bra size? In order to optimise comfort and security, be sure to measure your breasts before buying a sports bra. Remember, sports bras are meant to feel snug, it means they are doing their job! Having a sports bra that is too big can result in excessive movement of the breasts and can cause pain.
Podcastsaboutfitnessandwellbeingare becomingavitalresourceforthosewho areinterestedinboth.Theymakeit simplerforpeopletosticktotheir healthgoalsbyprovidingaplethoraof knowledge, encouragement, and inspiration.Thesepodcastsaddressa widerangeofsubjects,includingselfcare and mental health as well as exercise regimens and dietary recommendations.Expertsinthearea, includingpersonaltrainers,nutritionists, physicians,andwellnesscoaches,hosta largenumberofpodcastsaboutfitness and wellbeing. These professionals provide fact-based knowledge on a rangeofsubjects,includingasefficient exercise methods, the science of nutrition,preventinginjuries,andthe significanceofmentalhealth.
ahealthylifestyleinthefaceofa busy schedule or during intense exercise sessions can be difficult whenitcomestostayingmotivated. The Mind Pump Podcast and similar podcasts are a way to escape and benefit your mental wellbeing. Podcasts offer advise on timemanagement,fitnessregimens, and nutrition planning for people seeking instantly applicable guidance. Podcasts such as The Ultimate Health Podcast and the mindset mentor simplify difficult subjects into manageable, practical stages, facilitating listeners' application of the knowledge they'vegained.
Ourtoppics
-Theskinnyconfidential -MariLlewellyn -JayShettyPodcast -Abetteryoupodcast -Themindpumppodcast -Theschoolofgreatness -Theultimatehealthpodcast -Themindsetmentor -Habitsofagoddess -Mindfulminutes -ThediaryofaCEO -TheMelRobbinspodcast -Onpurporse
