Latest from Marie Claire UK in Wellness-issue

Ever heard of mindful movement? Why choosing your workout based on your mood is key to improving your fitness

Ally Head — Mon, 09 Jan 2023 13:03:09 +0000

Ever heard of mindful movement? In short, it describes an approach to working out that takes into account how both your mind and body are feeling - think finding a form of movement and working out that you genuinely enjoy.

Several studies - including this 2018 paper published in the Psychology of Sport and Exercise journal - have found being more mindful of how you move helps lower both stress and anxiety. Think about it - what if, instead of dreading your next workout and seeing it as a chore, you looked forward to the sessions as valuable alone time?

MC UK cover star Zoe Saldana reflects on finding time to move her body each day in our new cover interview, chatting about how moving mindfully and what feels good sets her up for the day ahead. And while it's not a novel or new concept, it's one we’re likely to all-too-quickly forget in amongst hectic schedules and work lives. So what if we told you mindful movement is actually key to getting the most from your home workouts and gym sessions?

We've spoken to three qualified experts to break it down further for you and explain how, physically and psychologically, it could be a seriously good move for both your health and fitness. Keep scrolling, and do bookmark our guides to cycle mapping, reframing negative thoughts and self care ideas for later, while you're here.

What is mindful movement?

Mindful movement simply refers to doing any exercise - be that weight training, high intensity interval training or even walking- mindfully. By mindfully, we mean being both present in the workout and actively looking forward to it.

Olivia Brierley of Mindfulsoul Pilates shares that it's a way of looking inwards at what your body needs. "It's listening to those internal cues and using them to determine what practice and movement to engage with that day, instead of following the latest fitness trend," she explains.

Think of it this way: mindful movement is a tool that can be used to help guide and navigate you through both workouts and day-to-day life.

So how does this lead to fitness gains, exactly? It's a mindset thing. The more you dread a workout, the less likely you are to smash your session, or even get out of bed for it. "Mindful movement is the true essence of self-care and practicing mindfulness generally," Brierley explains.

It's skipping the morning run because actually, you're tired and you know you'll feel better for getting more sleep. Or, it's acknowledging that despite the temptation to snooze your alarm, a quick 20-minute jog will actually energise you for the day.

Mindful movement is the ability to be mindful when it comes to exercise, and practice both perspective and self-compassion when it comes to working out.

It's also just a fancy term that basically means be kind to yourself and you'll reap the fitness rewards. Less stress and more rest are only ever a good thing. Trust us when we say - it's game-changing.

(Image credit: Ana Ospina)

Why is working out mindfully important?

You're far more likely to get results from a workout you actually enjoy doing, right? So, by approaching all movement with an element of mindfulness - am I in the right mood to do this today? Is this the right workout? Would rest serve me better? - you're respecting your body and will, in turn, get better gains from your harder workouts when you do get around to them.

PT Lillie Bleasdale of PASSA puts it simply:"If you’re working out with a method you don’t enjoy, then you’re far less likely to adhere to your training," she shares.

And, according to Victoria Sky, a registered Senior Yoga Teacher with Yoga Alliance Professionals and the director of Tree Living Yoga, practicing mindfulness in all areas of your life can be incredibly rewarding.

"Keeping a calm mind can actually retrain your auto responses," she explains. "Then, when you encounter everyday hiccups, you can quickly recover your state of equilibrium."

What are the pros of mindful movement?

So you wake up and planned to do a HIIT session, but your DOMS are off the chart and you'd really like some extra time in bed. PSA: you'll feel much better if you listen to your body and go for a walk, instead. Remember, movement is movement.

Similarly, if you know you're making excuses not to exercise, give yourself a pep talk and get up and go.

Brierley shares that mindful movement is great for achieving the best results possible, as if you don't force yourself through a workout you really don't fancy doing, you'll give all your sweat sessions your full attention.

Plus, you'll likely figure out what works best for you and your body. "There's so much information about which exercise is best for mind and body," she explains. "Often a high-intensity workout is people's go-to exercise, but actually, opting for a low impact workout style could benefit your body more."

Try this: Take the pressure off for a week and see how much you enjoy your workouts. Trust us. "For example, if you feel lethargic, your exercise motivation might be non-existent. A 20-minute low-intensity round of Pilates exercises will give you a short, sharp energy boost," Brierley explains.

On the other hand, if you are feeling stressed, a class that helps you to slow down both physically and mentally may be more your bag.

Mindfulness generally invites freedom from overthinking and allows us to be in a feeling, shares Sky. "It also lowers stress and anxiety and lifts your mood," she explains. "Not just that, but it gives you an insight into how and when to push your body in tough workouts, or manage those difficult thoughts during long runs."

(Image credit: Ana Ospina)

What are the cons of mindful movement?

Are you someone that's always on the go and operating at one hundred miles an hour? Then it may take a few goes to change gear and relax into being present, Sky shares. "But I promise it’s worth the effort of persisting," she explains.

Still not quite sure you get it? "Mindful movement is more of an active decision into how you wish to perform exercise," shares Brierley. "It's a lifestyle change, and after a while, it becomes intuitive."

And remember, mindful movement looks different for everyone. You may best release your stress by smashing out a HIIT workout and prefer to go for a jog when you're feeling low energy. Every individual - and every body - is different.

Marie Claire UK's health editor Ally Head on why stopping sweating the small stuff massively improved her fitness.

'I used to be one of those people who got up at 6.30am every morning to run or strength train. Sure, I looked like I had my shit together to other people. But to those who knew me best, I was burnout, fatigued and pretty bloody exhausted.'

'In 2020, I started training with a run coach and if anything, he's taught me that less can very often be more. I've learnt the hard way that you need rest to be able to better your fitness levels, and working out everyday doesn't allow for that.'

'I now run three or four times a week, and strength train once or twice. I rarely do more than five workouts - it's more than enough. But the best bit? My schedule is actually really flexible, and if I skip a workout, I no longer feel guilty.'

'That mindset shift has served me so well - now, when I do workout, I show up for myself and smash my sessions because I'm genuinely looking forward to it. Sadly, I can't say I felt the same this time two years ago. Perhaps unsurprisingly, chilling out a bit has led to massive fitness gains - I've taken nearly an hour off my old marathon PB.'

'My top tip: if you don't fancy a workout, don't do it. Why not try a stretch or some morning steps instead? Similarly, learn to tune in to the little lazy voice in your head - we all have one - and distinguish when your body really needs rest. Sometimes smashing that workout is the best thing you can do to set up your day to a positive start.'

Failure might be the key to success - a top psychologist unpacks why

Ally Head — Mon, 09 Jan 2023 13:02:41 +0000

Nelson Mandela once said: “Do not judge me by my successes, judge me by how many times I fell down and got back up again.” A simple premise that has been around for as long as humans have existed - that to succeed, you must first fail.

Our latest Marie Claire UK cover star and Avatar actress Zoe Saldana shared in her cover interview that one of her biggest motivators is failure - the desire to prove that she can, and she will, inspires her to become a better version of herself every day.

She’s not alone - we’ve watched globally renowned athletes do exactly the same, succeeding after setbacks. England footballer Alessio Russo missed what appeared to be a relatively easy shot playing Sweden in the Euros last year, only to score an unforgettable backheeled goal. Dina Asher-Smith is the fastest British woman ever, yet has seen her fair share of frustration - she limped out of the European 100m final in August last year only to scoop silver in the European Championships 200m. And American gymnast Simone Biles walked away from the World Championships in 2018 with four gold medals (six in total) after being hospitalised shortly before with a kidney stone.

So why, as humans, is failure such a driving force and is there any truth in the theory that it can be key to success?

Let’s look at the research first. One 2019 paper, conducted by Northwestern University and published in the Nature journal, analysed nearly 800,000 grant applications submitted to the National Institute of Health between the years 1985 to 2015. The findings? That failure is “the essential prerequisite for success,” and that every winner begins as a loser.

That said, not everyone who fails will use it as motivation for success - far from it. So is it persistence, determination, or sheer stubbornness that differentiates those that fail and get back up again from those that, well, don’t? According to the research, no - rather, it’s learning from past mistakes and using those learnings to move forwards that’s really key. “You have to figure out what worked and what didn’t, and then focus on what needs to be improved instead of changing everything,” says Dashun Wang, co-author of the study and Associate Professor at Northwestern. “The people who failed didn’t necessarily work less [than those who succeeded]. They could actually have worked more; it’s just that they made more unnecessary changes.”

Keen to read more about the psychology of failure and why, exactly, it can motivate humans towards self-improvement and success? Here, we pick the brains of one of America's most sought-after psychologists, Dr. Jennifer Guttman.

Is failure key to success? We ask a top psychologist

First things first, it’s important to define what we mean by failure. According to Guttman, it can be largely understood as a situation in which you feel you haven’t succeeded at meeting your expectations or accomplishing a goal - anything from breaking dry January to failing to train for a marathon.

Failure will look different to each and every individual as we all have different life goals, hopes, and dreams.

So, what is it about failure that is often seen as a prerequisite for success? Good question.

“Failure helps motivate us to improve our skill sets in order to increase the likelihood of future success,” explains Guttman. Not only that, but she goes on to add that failure also helps build resilience so that we bounce back more effectively. “Failure can help you bounce back with increased positivity and strength of purpose, and help us embrace and cherish the successes we have had more fully.”

Think of it this way - if you don’t hit a target at work, you’ll likely have to take the time to assess what went wrong and work out how not to make the same mistakes in future.

So what is it about failure, psychologically speaking, that motivates us as humans? You’d think that getting knocked down might do just that - knock your confidence and leave you feeling down. But according to the expert, the psychology behind failure is largely about how motivating it can be not to achieve a goal. “When people have a goal that they fail to achieve, it can actually be motivating. This process encourages you to pivot and try a new course of action to achieve what you’re seeking,” she explains.

I can relate to this - I’m a marathon runner who trained for a Boston Qualifying time (around 3 hours and 30 minutes) for two years over the pandemic. My first crack at the PB, once events were running again in 2021, was the Peterborough Marathon, where I ran a 3-hour 35 race. I wasn’t disappointed and didn’t see it as a failure - far from it. Rather, I learnt from the experience and saw it as a benchmark in my success trajectory and an indication of what success was to come (which, it turned out, would be a 3 hour 26 London marathon in October 2021 and a 3 hour 19 marathon in October 2022. See - it really does work).

Back to Dashun’s study. So, do all humans achieve better when they fail? Short answer, not all - but most. “The study showed that the people that course-corrected, retaining what was working and adjusting what wasn’t, did far better,” shares Guttman.

The key component? “Failing leads to success so long as the focus is on being optimistic which leads to working smarter, not just harder,” she shares.

3 ways to motivate yourself through failure

So you’ve faced a failure in life - whether that’s forgetting to pack your child’s lunch, letting down a friend, or missing a personal best in the gym. What next? Do you let it put you off doing it for good, paying for hot lunches, avoiding the friend, and swerving the gym, or do you use it as a valuable life lesson?

Guttman advises the latter and stresses that failure can be a really valuable life tool. Use the guidelines below to avoid making the same failures twice.

1. Be resilient

One key factor discovered in the Northwestern study? “Working steadily on projects without lengthy breaks in between failed attempts actually improved rates of success,” shares Guttman.

Which means? Resilience in the face of failure is a key component in spurring on future success, as is patience.

2. Be optimistic

Similarly, the research showed that reframing negative thoughts and staying positive, even in the face of failure, is key to future success. “Another key component this research highlighted is optimism about the continued possibility of success,” she explains. Again, resilience is important - having the courage to begin again in the face of failure is crucial to making strides after any knockdown.

Struggling to frame your failure positively and see it through an optimistic lens? There has been plenty of research on what strategies work and which don’t. “Researchers Fishbach and Eskreis-Winkler coined a process called “self-distancing,” where you self-narrate your failure in the third person,” explains Guttman.

Try this: Ask yourself, “Why did Jennifer fail?” instead of “Why did I fail?”. Studies - including this 2019 study published in Psychological Science - have shown that this reduces your negative emotions to challenging events. “It allows us to view them more objectively and allows us to effectively analyse the possible reasons for the failure,” shares the psychologist.

Another strategy involves owning your story and using it to help other people rebound from failed experiences. “By telling your story, it helps you not only reduce shame and increase confidence around the failure, but it also improves personal satisfaction by explaining to others how you learned and grew from the experience,” she continues.

3. Don’t fear failure

Last but by no means least, the psychologist stresses that it’s important not to fear failure. Why? Because if we fear failure, we can become paralysed when trying anything new.

“Try and embrace fear and walk through it, recognising that within fear we can find our confidence and competence. Failure is temporary - we all fail at things sometimes and succeed other times. Remember that successes have preceded our failures and will inevitably follow them, as well,” she concludes.

Not sure what you should be eating to feel more energised? A top nutritionist answers your questions

Alice Barraclough — Mon, 09 Jan 2023 13:02:33 +0000

Feeling fatigued? Lethargic? Irritable? You’re not alone. Set against the backdrop of a global pandemic and multiple lockdowns, Russia’s invasion of Ukraine and a cost of living crisis, is it any wonder some of us have full-on burnout or feel like we’ve lost our spark? Enter stage right: energy boosting foods.

Whatever situation you’re in, and however hard you’re finding it to stay energised and present – it’s all too easy when you’re lacking in energy to simply reach for your favourite comfort food (hello, ice cream, chocolate and pizza). But various studies have shown that the sugary foods we so often crave when we’re feeling blue or stressed do not actually help our mental health.

In fact, one study revealed that the regular consumption of saturated fats and added sugars related to higher feelings of anxiety in adults over age 60, while researchers at the University of California, Davis found that sugar inhibited the body’s ability to respond to stress.

So, why is energy important? “Energy is needed from food to fuel the human body, to enable it to function and perform,” says Dr Emma Derbyshire, a nutritionist from the Health & Food Supplements Information Service. “If we do not consume enough energy then we will begin to feel lethargic and our bodily processes are less likely to work and perform at their best.”

We should make sure that enough energy is being consumed daily – the current Government dietary recommendations are around 2500 calories daily for males and 2000 for females aged 19 to 64 years. “You need to fuel your body with enough energy, as if you have too little, it will impact your performance, how you feel and how you live your life,” says bestselling author and leading nutritionist Rhiannon Lambert. But it’s not just about counting calories, she says, “it’s about looking for the quality of those numbers”.

Ready to learn more about the foods that'll boost your energy levels? Keep scrolling - and don't miss our guides to mood boosting foods, gut health and what to eat after a workout, while you're at it.

Energy boosting foods: 10+ to add to your plate

Energy-boosting foods (and, indeed, mood-boosting foods) tend to be nutrient-dense foods. So even though all foods – and indeed certain drinks – can provide the body with energy, not all foods are created equally when it comes to energy.

“Some foods, such as those with high sugar content or refined carbohydrates will give a short burst of energy,” says Dr Derbyshire. “Others, such as fruits, whole grains and vegetables will give the body a slower, more sustained source of energy. ”

Here, then, are some of the best energy-boosting foods to help beat fatigue...

1. Bananas

“If you would normally reach for chocolate to give you an energy boost, all it takes is to slice a banana, dip it in a chocolate dark coating, freeze it and then you've got a delicious, crunchy, frozen banana snack – almost like an ice lolly,” suggests Lambert. “This is a good example of energy that tastes great but you’re also getting fibre, potassium and key nutrition from the banana.”

The key is to not fear frozen foods, she says. “I'd like people to get more frozen berries in their diet. If we're looking at energy, then look at ways we can keep well and keep our immune system high. Frozen berries are better than fresh, especially in the winter months because they're out of season – and so much cheaper too.”

2. Greek yoghurt

“Greek yoghurt is such a good, versatile food. Yoghurt is genius – it can be savoury, it can be sweet. And yoghurt contains B12 which is really important for metabolism energy,” says Lambert. “If you have a plant-based diet, then look for plant-based yoghurts with added strains of bacteria – live probiotics – and make sure they’re fortified. Also, there won’t be B12 won't be in plant alternatives, unless it's added, so opting for fortified foods are really important to remember for people that don't consume animal products.”

3. Wholegrains

“If you go back to basics, and think about an easy swap you can make to your everyday meals, I’d suggest adding brown rice – or a wholegrain – for energy. You want something that’s going to provide fibre, and also B vitamins – because B vitamins like to work all together as a complex so it's nice to have an array of them within food,” explains Lambert.

“Carbohydrates act as carriers for protein sources at meals to the brain. You could be eating fish or eating meat, but you need a carbohydrate carrier to go through the blood brain barrier and to help the conversion of tryptophan – which is an amino acid in protein – to convert into serotonin, which is our happy hormone. Your mood and feeling energised is going to be impacted by making sure that the food that you're eating is eaten in the right way, to maximise nutrient absorption. So if you have carbs and proteins together at meals – things like brown rice and brown pasta – you're actually helping your body break down the protein and use it in the right way.”

4. Foods high in iron, such as broccoli and tofu

If your iron levels are low, you often feel fatigued and, in some cases, can even develop iron-deficiency anaemia. “30% of the world’s population has anaemia,” says Lambert.

There are two types of iron; haem and non-haem. Haem iron is found in animal-based sources, such as red meat, liver, seafood and eggs. While non-haem iron is found in plant-based sources and includes dark leafy greens, beans, chickpeas, seeds, nuts and fortified foods such as cereals and breads.

“Broccoli is an easy one to add to your meals to boost energy, but it’s plant-based,” says Lambert. “Tofu can have added iron as well, and beans and pulses.”

5. Water

Sure, not a food per se, but an essential for energy. Staying hydrated is essential for our health at all times, and a key factor to staying energised, says Lambert. “In the winter months, it's really hard to drink water – you're cold, and you just don't have the same drive to. But water affects performance, mood, concentration and our ability to focus on tasks. It's really important we stay hydrated.”

The current recommendation for adults is to drink 1.5 to 2 litres of water – or other healthy fluids – a day.

Are there any foods that negatively impact energy levels?

A few. Caffeine is ok in moderation, but despite what you may think, it doesn’t actually provide the body with energy. “Try keep caffeine to the morning and don’t keep reaching for it throughout the day, because you’re going to really trigger those crashes,” says Lambert. “Caffeine stays in your system and can affect your sleep at night – then you get caught up in this cycle that just repeats and repeats with low energy levels.”

She also recommends steering away from dried fruit. “Mango, for example, contains calcium for bones and teeth and iron, but dried fruit is a more concentrated source of sugar, so it's going to hit your bloodstream very, very quickly and cause a crash,” she says. “What you want to be avoiding is a blood sugar rollercoaster – which means that you get instant spikes in your body which creates pretty quick crashes as your body tries to create enough insulin to quickly sap up all this extra sugar glucose in your blood. Dried fruit is perceived as a healthier option, but actually, it’s not.”

Dr Derbyshire adds; “Excess alcohol, foods that we can lose track of how much we are eating such as crisps, biscuits and other refined snacks and excess foods such as pasta, milk, cheese, and butter could make us feel satiated and tired.”

That said, it's important not to adhere to any diet fads and cut food groups out of your diet entirely - a balanced diet is all about balance, after all, and 80/20 moderation.

So there you have it - a handful of the best foods to boost both energy and mood. Will you be using them in your meals this January?

Strength looks different on everyone: 7 benefits of strength training, plus how it could change your life

Ally Head — Mon, 09 Jan 2023 13:02:27 +0000

So, you're keen to read up on the benefits of strength training? First things first: welcome. Here at Marie Claire UK, we're all about encouraging you to move in a way that feels good for you and your body.

Whether that's weight training, barre classes, yoga poses or walking, there's something for everyone.

Moving your body is good for you for a whole host of reasons - it can boost your mood, not to mention improve heart health, energy levels and more. All movement is great, but strength training is a particular standout.

Why? Because research has proven time and time again just how good it is for both body and brain, with one paper from Current Sports Medicine Reports going as far as to call it "medicine" and finding it to boost physical performance, movement control, functional independence, cognitive abilities and self-esteem.

So yep, strength training is a bit of an all-rounder when it comes to boosting your health. It's also key to helping you stay injury-free as you get older - one trainer, Caroline Bragg from the Give Me Strength app, describes it as "one of the most straightforward ways to bulletproof your body for longevity."

It's a firm favourite among celebrity workouts, with Victoria Beckham, Emma Stone, and Ashley Graham all known to be fans. Still not entirely sure what it actually entails, keep scrolling. For more about the many benefits, too, do read on, and check out our expert-led explainers on weight lifting exercises, and the best weightlifting apps, while you're at it.

Strength training benefits: your guide

What is strength training?

According to Steph Williams, a PureGympersonal trainer, strength training is a method of exercise which uses either weights or body weight to create resistance. "Increasing resistance in this way adds stress to the muscles in our body which, in turn, allows them to adapt and grow over time and help us grow stronger," she goes on.

In short, it's a way of training to build and maintain your strength, and can be done using resistance band exercises, dumbbell exercises, or kettlebell exercises. You can also achieve great results through bodyweight exercises, if you do them effectively.

Now - onto the many benefits. Like?

1. Encourages muscle growth

Did you know? Strength training encourages muscle growth, which is key to not just improving your metabolism, but also reducing your risk of injury and illness, explains Williams.

Fewer injuries and pesky colds? Sounds good to us..

2. Improves metabolism

While for many the goal of working out won't be to lose weight, but rather to stay fit and healthy, one handy side effect of strength training is that it's been proven to improve your metabolism and in turn boost calorie burn, shares the PT. This is because strength training boosts muscle mass and, the more muscle mass you have, the more calories your body burns.

This is handy if weight loss is your goal, explains Williams, but can also be useful in day to life as it can reduce your risk of diseases, such as heart failure or stroke, and help your blood vessels to stay healthy.

3. Injury-proofs your body

A personal favourite benefit of strength training of mine? The fact that it's a great way to injury-proof your body.

It's simple if you think about it - the stronger you are, the less susceptible your body is to injury. Strength training also improves your range of motion and mobility, further reducing the risk factor.

"It can also be help in day-to-day situations, such as carrying the food shop home," points out Williams.

4. Improves heart health

Fun fact for you: strength training has been directly linked to improved heart health. How? Well, because when you weight train regularly, you decrease your blood pressure, in turn giving your heart a helping hand.

The perks really are endless..

5. Boosts bone health

Not just that, but strength training decreases your risk of osteoporosis and overall improves your bone development, shares the PT.

This can be particularly important as you get older, and is why the NHS advises more regular strength training as you age.

6. Reduces risk of diabetes

As Adam Jones, personal trainer at PureGym, points out, incorporating strength training into your weekly workouts can further be a great tool for the prevention and management of type 2 diabetes.

How? "Strength training can help via the reduction of visceral body fat and reduced levels of HbA1c (in other words, your average blood sugar levels," the expert explains. "Not to mention that you could be looking at an increase in good cholesterol, a reduction in bad cholesterol, better bone density and lowered blood pressure, too"

7. Boosts overall health

As we've highlighted, and as Jones emphasises, there really are a whole host of benefits to strength training. Within the first ten weeks of starting strength training, he reckons you'll also see an improvement in things such as your walking speed, resting metabolic rate, cognitive ability and self-esteem.

Well... we're sold.

6 inspirational women on how strength training changed their lives

(Image credit: Aline Aronsky Photography)

Poorna Bell, author of Stronger: Changing Everything I Knew About Women's Strength

"I am a powerlifter - which is a type of competitive weightlifting sport where the goal is to lift the heaviest your body can manage. It consists of training three main lifts - squat, bench and deadlift, and I usually switch between a peak and off-peak program throughout the year depending on when my competitions are scheduled. I train at my coach Jack's gym, called Elevate - which a lot of our team goes to, and it makes a massive difference to train in a gym that specialises in strength training because the community is better, and the equipment is more specialised. I took up strength training only in my late 30s and mainly because I needed to be physically strong to do things around the house after my husband Rob passed away in 2015. I wish I had started sooner and hadn't been so held back by societal norms."

"Strength training empowers me every day and makes me feel confident, and allows me ownership and power over my own body, which is extremely important in a world designed to make women shrink. It has changed everything about my life."

"It's easy to feel intimidated, but remember that every one of us starts at the beginning, with an empty bar and the smallest dumbbells - even the guy grunting loudest in the gym. If you have the money, hire a strength coach for the first three months - think of it like training wheels on a bicycle, and learn about good technique and how to self-regulate. Otherwise, look into joining strength classes which are cheaper and can get you started with the basics. There are also loads of online strength communities on Instagram and Facebook if you want to do it solo and need guidance and advice."

Laura Hoggins, personal trainer, author of Lift Yourself, and prominent advocate for female strength

"I have been strength training for eight years now, starting out doing 'Body Pump' at my local gym near the office, and now I follow an Olympic Weightlifting program (the sport of snatch & clean & jerk) which develops my maximum strength and power, and I do as much conditioning as possible on the side to stay fit and ready for anything! I compete in weightlifting and some functional fitness competitions to look and feel good with the ability to perform and I love learning a new skill, it's very humbling."

"Strength training changed my whole life, genuinely. It taught me to value the weight on the bar, not the scales, and celebrate my body for its strength and resilience, not trying to shrink and be smaller. Turns out I like feeling hench. Strength looks different on every single one of us and it's my life's purpose to get as many women as possible in love with it too."

"It can feel super intimidating, I remember it well. But I promise you, everyone is too worried about themselves to be judging you. Get yourself a plan, a buddy, and off you go. Strength-based classes have seen the biggest rise in group fitness trends this year, and I feel strongly that will continue."

Lyanne Hodson, Co-Founder and Head of Brand at StrongHer

"As a mixed-race woman, I didn’t see people like me that I could aspire to, nor did I feel there was a place I could be me as I didn’t “look” like other people. That's before I get started on the intimidation I felt when it came to weight training as a sporty youngster. That's why it was so important to me to create a safe space that's accessible for women of any culture, colour, or background, and show them that weight training can change your life. I also hope it will ultimately bring about equality (yes, it's a big goal)."

"Strength training changed my life and it can change yours. Physically, strength training is good for preventing osteoporosis which disproportionately affects women and can be beneficial for managing women-specific health issues like PCOS, endometriosis and diabetes. It’s not going to get rid of these conditions, but it helps to regulate them."

"Building muscle has allowed my body to be stronger for longer which also supports my mental health, allowing me to manage my stress and sometimes bouts of depression. When you’re weight training in the studio, I love that you just pick up the weight and are there in that moment - you get to focus on that and that alone. Strength training gives you a sense of power and a sense that anything is possible - nothing or nobody can take that feeling away from you."

Stef Williams, fitness expert and founder of fitness and nutrition app WeGLOW

"Strength training for me started at a time in my life when I felt lost. I was no longer competing at a high level in hockey and felt I had lost a sense of purpose and direction in my life. Strength training - and movement in general - empowered me and helped me to rediscover my strength and confidence."

"My approach to strength training (and movement in general) is all about building sustainable habits and moving your body in a way that you enjoy. Not only is this the key to lasting results, but it also stops exercise from feeling like a chore and instead makes it a lifestyle. This is why the kind of strength training I do varies - sometimes I might feel like a really challenging lower body workout in the gym with lots of heavy compound movements (like squats, lunges and so), and other times, such as when I'm on my cycle or have a busy day of meetings ahead, I might do a 20-minute workout with a mixture of dumbbell and bodyweight movements. "

"Strength training has given me a whole new appreciation for my body and what it's capable of. It's turned some of my biggest insecurities into things I now love. When I was younger, I used to feel so insecure about my thighs, but strength training and movement have allowed me to actually appreciate just how incredible, strong and powerful they are."

"The key is to remember it's a journey - everyone starts as a beginner at some point. Don't rush yourself or compare yourself to others, and focus on enjoying the process and appreciating all your 'small wins' and improvements along the way, instead. Having a plan helps to build your confidence initially and allows you to focus on each exercise as you do it (versus being worried about what you're even going to do). This is one of the reasons I created my app WeGLOW, to give women the tools and support they need in their fitness journey from structured guides, to workouts, to nutrition."

Meggan Grubb, personal trainer and founder of the Beyond app

"I started strength training around eight years ago while I was at university and it quickly became my outlet and hour in the day to forget any worries I had. For that period of time, I could zone out and really focus on myself. Once I felt that and realised how much it helped my headspace, it quickly became a habit in my life -I love it, which is why I've stuck at it for so many years."

"The type of training I love is weight lifting - challenging myself and testing my strength makes me feel powerful and accomplished for the day. It's also helped me with my anxiety - the endorphins after a good session very often clear a cloudy headspace, and it's made me a more confident, productive and disciplined person."

"Committing to a fitness regime and sticking with it, too, has helped me to understand discipline and that hard work is what gets you places. Waiting for things to happen never does, you’ve got to go out and get it and do it for yourself."

"My top tips? Remember that everyone is there to do the same thing and work on themselves. Find a good workout plan, as the structure will keep you on track and motivated - a lot of apps have great communities where you can connect with like-minded people who will support you on your fitness journey too, including my own, Beyond. Lastly, remember that it takes time - don’t give up at the first hurdle. Focus on the mental results as well as the physical ones, that feeling it gives you afterwards of accomplishment and lightness. Do it for your mental health and then the physical will follow."

Ally Head, Boston Qualifying marathoner and Health Editor at Marie Claire UK

"I started strength training in 2018 for a Women’s Health feature, where I learned to deadlift double my body weight in just ten weeks. I’d been in the weights section of the gym before but never braved more than 10kg dumbbells for fear of injuring myself."

"Fast forward ten weeks and I was my strongest ever. Not just that, but my confidence had rocketed, too - strength training taught me to love my body and gave me a whole new perspective on working out. Rather than every session being super sweaty run commutes or interval training, I started mixing it up with regular strength training and saw my fitness levels change dramatically."

"I’ve strength trained ever since - as a marathon runner who banked a 3 hour 19 marathon in Chicago last year, I swear by strength train to injury-proof my body and boost both my physical and health (read my review of strength training for running, here). I love my bi-weekly strength sessions - it’s my “me” time and allows me to maintain muscle but also switch off."

I'm new to strength training - where do I start?

Williams's number one tip? Ask for help. "Every gym will have personal trainers who will help you get started, so do take advantage of beginner’s programmes," she recommends.

Like anything in life, it might take time to learn the correct form and become confident with strength training but you will never know until you try, she goes on.

Jones advises surrounding yourself with good people and taking advantage of your gym's strength training induction programmes (most will be free with new membership).

Lastly, YouTube has a wealth of resources showing you how to perfect the correct form and more - make the most of the free tool, if you'd like to prep before you go.

16 ways to stay positive and find joy in 2023

Alice Barraclough — Mon, 09 Jan 2023 13:02:18 +0000

In a world filled with inequality, trauma and gloomy news cycles, finding joy can feel increasingly hard. It's all too easy to fall into the trap of feeling helpless and hopeless – especially in January, when the days are grey and cold and miserable.

With 2022 looking like the saddest year since records began – and the latest figures indicating that personal well-being in the UK is significantly worsening thanks to the cost of living crisis (according to the Office of National Statistics, around one in six adults are experiencing moderate to severe depressive symptoms) – having a more joyful and positive mindset is crucial.

In fact, not only does staying positive benefit our mental health, it can have a huge effect on our physical health, too. According to a 2016 study, replacing worries with positive thoughts helps to reduce anxiety and intrusive thoughts significantly – and even boosts our immune system – showing that joy and positivity are integral to living a satisfying and healthy life.

“According to a meta-analysis of more than 300 studies, we can prove that there is a link between positive thinking and improved immunity,” says positive psychology practitioner and life coach, Sophie Cliff – also known as ‘The Joyful Coach’. “The more positive we are, the better our physical well-being is likely to be.”

So where to begin? Sadly, there’s no universal blueprint for how to be happy – or handbook detailing the secret rules to live a happier life – it’s simply about prioritising what feels good to you. Notice what brings you joy and what doesn’t – what makes you laugh? Then prioritise more of that.

We spoke to both Sophie Cliff and hypnotherapist and subconscious mindset coach, Jessica Boston, to find out their top tips for staying positive in 2023 and beyond.

Don't miss our guides to reframing negative thoughts, acts of kindness, and self care ideas, while you're here.

Finding joy and staying positive in 2023: your guide

1. Prioritise connection

“Research tells us that the greatest predictor of happiness is our relationships with others – and the good news is, these relationships don't need to be perfect!” says Cliff. “We just need to feel part of a community – even saying hello to the postman or your local barista can boost your sense of well-being.”

2. Write a gratitude diary

“I always recommend trying to get into the habit of writing down and reflecting on what was the best part of the day,” says Cliff. “It could be a gratitude list, it could just be thinking ‘what was my favourite part of the day’. It doesn’t have to be super prescriptive, but what writing a gratitude list helps people to do, is notice what they do already enjoy. So often, we feel disconnected from what brings us joy and we don’t really know where to start. So actually noticing what the best bit of the day was – whether it’s a text from a friend or getting outside for some fresh air – can give us really valuable information about what’s going to help us to feel good.”

Our round up of the best wellness planners might come in handy here.

3. Listen to your body

“Remember, it’s ok not to be ok, so don’t rush to override the feelings in your body,” says Boston. “Use them as an opportunity to listen to what you want and need. I appreciate this is harder when you are on the breadline and engulfed in survival. This is a practice you want to begin when life is more spacious, but it's never too late to start," she shares.

She goes on: "I also appreciate that if you feel disconnected from your body, this can be more challenging, but without sounding wonderfully pretentious, it’s a practice, not something one and done. We can easily become fearful of our feelings. Still, when you listen to them with curiosity, you are halfway to knowing what that feeling needs, and it is profoundly empowering to feel unafraid of your own body.”

4. Ask yourself ‘how do I feel today out of 10’

“When we are perhaps at that low ebb, check in with yourself the morning and ask yourself, ‘How do I feel today out of 10’ and ‘what's something I could do to improve the score by one point?’,” suggests Cliff.

Know this - “We’re not trying to get to 10 out of 10, because that can feel overwhelming and unrealistic in the current climate. But, by continually saying, ‘okay, I feel like a three out of 10 today, but doing exercise would make me feel like four out of 10’ or ‘I feel like a six out of 10 and go for dinner with a friend would bump that score up by one or two points’," she explains.

"What we’re starting to build is this muscle that reminds us that we have some form of control and that we have influence over how our day goes, when it often feels like we’re at the mercy of the news cycle.”

5. Focus on the things you can control

Did you know? “As humans, we are wired to want to feel like we have some sort of autonomy over things. And when we feel completely helpless, that’s when we can feel stressed or when we can feel overwhelmed,” says Cliff. “So even if there’s a lot we can’t personally control – like the cost of living crisis – trying to turn our energy to the bit of it that we can control can really help."

An example she often gives is from during the first lockdown, where none of us could control whether we could leave the house or see family. "But what we could control was perhaps cooking a really nice dinner or how we kept in contact with friends and family," she explains. "The people who favoured that sense of autonomy and focused on what they could control tended to fare better than those who didn’t - it’s about making the best of what we can control, instead of trying to influence what we can’t.”

6. Surround yourself with 'expanders'

“This will sound overly simplistic, but our worldview starts narrowing in when we feel overwhelmed, exhausted or isolated. It’s survival,” says Boston. “As our focus narrows, we affirm evidence supporting our narrowing perspective, which is always easy to find in a culture that is switched on to world events war 24/7. Recession, misogyny, racism and division, it feels like it never stops. It’s a lot for our poor, exhausted nervous systems to deal with; eventually, they run out of capacity. Remember, fear is contagious. It’s easy for us to be dragged into someone else’s worldview."

Her advice? Actively seek people or things that open your world back up again. Think to yourself - what has worked before? What makes you laugh and smile? What do you love? What websites or newspapers expand your worldview? Which friends make your world go from tiny to big and exciting? "Do something for yourself every day that expands your world back up again," she recommends.

Things to do to spark joy in 2023

1. Visit a museum

Many of London’s biggest museums also double up as some of the biggest free attractions in London. From the Science Museum and Natural History Museum to the V&A and the British Museum – these museums cost totally zilch to visit.

2. Join a parkrun on a Saturday morning

Does running bring you joy? There are 1,157 (totally free) parkrun events around the country to choose from in the UK – a 5km run starting at 9am every Saturday morning. All you need is a pair of shoes - shop our edit of the best running trainers, here.

3. Enjoy the London skyline at the Sky Garden

While the cocktails at the Sky Garden may cost a pretty penny, actually visiting is completely free of charge. Take a book, sit amongst the plants and enjoy the view.

4. Practice yoga with Adriene

We all know a little movement is essential to our mood, but if you don’t fancy braving the cold, stay inside and follow a yoga flow – for free – with 'Yoga with Adriene' on YouTube. That, or check out our yoga poses guide.

5. Treat yourself

While we’re fully aware that buying a pair of new boots or a fancy Rixo dress is neither sustainable nor going to fix all your issues – sometimes, a little ‘retail therapy’ is exactly what the doctor orders when it comes to sparking joy and creating positivity.

In fact, a 2014 study from the Journal of Consumer Psychology found that retail therapy not only makes people happier immediately, but it can also fight lingering sadness. While another 2014 study from the University of Michigan showed that purchasing things you personally enjoy can be up to 40 times more effective at giving you a sense of control than not shopping.

Here are some of our favourite products that spark joy...

Guylian Belgian Chocolates, £8 | Waitrose

These chocolates will forever remind me of my late Grandma. She’d always have a box ready to open at Christmas or birthdays. Not only are they utterly rich and delicious, but whenever I reach for a seashell it makes me smile, because I think of her.

Nourish Signature Candle, £20 | The White Company

By far my favourite scent currently lingering in my house (I own both the Nourish candle and diffuser). I particularly love the smell of bergamot, so whenever I light this I feel immediately relaxed, comforted and calm.

Flower subscription box, from £20 | Bloom & Wild

One thing the never fails to put a smile on my face is a vase of fresh flowers. I tend to send my friends bouquets from Bloom & Wild for their birthdays or special occasions because the quality is always high and seasonal. A flower subscription to yourself sounds like the ultimate way to spend a self-care budget.

Daily Goal Setter Planner, £24 |Mål Paper

For those wanting to take Sophie Cliff’s advice and write a list of things you’re grateful for, then this Daily Goal Setter Planner from Mål Paper doubles up as both a daily to-do list and a gratitude journal. The quality is impeccable, too.

Charlotte Tilbury The Look of Love Matte Revolution refillable lipstick, £29 | Selfridges

I don’t know about you, but something about applying lipstick just makes me feel ready to tackle anything coming my way – I mean business if I’ve puckered up. My personal fav? Charlotte Tilbury’s matte lipstick in shade ‘Mrs Kisses’. It‘s a dark pinky colour and universally flattering.

Scuba Oversized Half-Zip Hoodie, £108 | Lululemon

It’s safe to say we’re huge Lululemon fans here at MC – and one of our favourite items *ever* has to be the oversized Scuba hoodie. Throw it on over practically anything – it’s so soft and snugly, it feels like a hug.

If you’ve noticed changes to how you think and feel that concern you, talk to your GP about them, or reach out to a charity such as Mind on 0300 123 3393 or Samaritans on 116 123.

You might be surprised by the health and wellness trends set to be big in 2023

Ally Head — Mon, 09 Jan 2023 12:57:26 +0000

What a year 2022 was. After relentless lockdowns, numerous Covid variants and travel restrictions, the world finally opened up again, with in-person classes, holidays, and life as we knew it pre-pandemic back with a bang.

It returned at what felt like a hundred miles an hour. Gym classes soared in popularity, as did running events like the London Marathon - app Strava saw an 122% increase in users completing marathons last year. Sea moss trended on Tiktok, menopause finally became mainstream, and collagen continued to soar in popularity, too, taking the top spot as Holland & Barrett’s most searched term of the year, with sales increasing by 59%.

One things for sure - physical and mental wellbeing is still firmly on everyone’s radar, largely because the lockdowns taught us how much balanced eating, a positive outlook and movement can boost our daily lives. So, what does 2023 have in store for the world of wellbeing?

The health, fitness and wellness sectors continue to boom in a post-Covid climate and people are putting their wellbeing first as a preventative measure against a backdrop of financial squeeze. There's a whole range of trends expected to take the reigns this year - keep scrolling.

12 health and wellness trends to know about for 2023

1. Mushrooms as the new CBD

Mushrooms are likely already on your radar as a next-gen nutrition powerhouse, but 2023 will see them become as mainstream as CBD and collagen. Rachel Chatterton, Head of Food Development at Holland & Barrett, is predicting a “shroom boom” - that is, supplements, extracts and mushroom-derived beverages surging in popularity. “This is partly down to a shift towards eating more sustainably – the growing demand for vegan and plant-based meat alternatives will see button and shiitake mushrooms showcased as desirable meat substitutes that also pack a real flavour punch,” she explains.

Not just that, but we’ll also see medicinal mushrooms and mushroom stacking - combining shrooms with other adaptogens, like ashwagandha - continue to make headlines. The Duchess of Sussex invested in a US-based shroom coffee company, Clevr, in 2020, and the functional mushroom category is predicted to soar from $24.9bn last year to $47.2bn by 2028.

While more research is certainly needed, initial studies have found them to be nutrition powerhouses, reducing stress, easing burnout, and boosting energy, relaxation, immunity and more. I’m a personal fan of the DIRTEA mushroom cacao super blend, a hug-in-a-mug of organic raw cacao, reishi and ashwagandha.

Shop the trend now:

Dirtea Mushroom Cacao super blend

Wunder Workshop Golden Shrooms adaptogen blend

2. Glucose tracking and eating for hormone health

You’ll likely have seen your social media feeds flooded with women eating for hormone health, with accounts like those of biochemist and author Jessie Inchauspé, aka the Glucose Goddess, leading the way. Her goal is simple: to educate her followers on the effects food, movement and more can have on both your hormone and energy levels.

Women’s health is finally getting the attention it deserves, and this year will see personalised solutions lead the way. Case in point: Healthtech start-up Ultrahuman raised $17.5m in funding this year, with the aim of re-inventing fitness tech via its glucose-tracking wearable to personalise your diet and exercise. Pair that with the fact that 2022 saw the launch of the first-ever Women’s Health strategy for England and the launch of numerous celebrity and TV campaigns around the subject, and it’s clear that interest is only growing.

3. Syncing your circadian rhythm

Sleep is big business - we all know that eight hours a night is key to wellbeing - but this year will see a focus on syncing of circadian rhythm to optimise the quality of your shut eye. Not sure what that means? Well, your circadian rhythm is essentially your body’s internal clock, which follows a 24-hour cycle and constantly runs in the background to carry out essential day-to-day bodily functions.

One of my favourite nutritionists, Grace Kingswell, raves about the importance of natural light in the morning and light-blocking glasses before bed to prevent interference with your body’s natural clock, and this will only become more mainstream this year as we continue to prioritise our rest. Alex Glover, Senior Nutritionist at Holland & Barrett, predicts a rise in circadian eating – that is, switching from evening to lighter afternoon meals - and leading immunologist and founder of Cignpost Professor Denis Kinane predicts prioritising your natural circadian rhythm will shift from being a luxury to a necessity.

Syncing yours can help to regulate hunger and digestion, stabilise body temperature, boost mood, improve fluid balance, and maintain other important physiological processes. Expect to see a boom in the popularity of sleep tracking apps, too.

Shop the trend now:

ïn home 100% Silk Pillowcase

Desmond & Dempsey eye mask

4. Working out for immunity and mental health

If Covid taught us anything, it’s that movement really can be a game changer in terms of how it makes us feel, both physically and mentally. After a December that saw us taken out one-by-one by the dreaded flu, Covid, or cold, 2023 will see a re-prioritisation of wellness for the feel factor.

It’s no news that balanced eating and movement can improve immunity and make your brain feel good, too, but next year will see people continue to prioritise health because of how it makes them feel, versus how it makes them look.

As Kinane points out, NHS wait times are continuing to reach record highs, so the importance of preventative health measures is even more important. “Exercise can help boost immunity, improve overall health and keep the heart happy, helping to keep the doctor away,” he stresses.

5. Ayurveda making a resurgence

Next year looks set to see a resurgence of ancient healthcare traditions, like Ayurveda, so get ready for age-old ingredients to take centre stage once more.

Why now? Well, an increase in scientific scrutiny is finally giving Ayurveda ingredients the credentials they need. Glover recommends watching out for the likes of curcumin, saffron, and KSM-66 Ashwagandha - a superior clinically-studied form of Ashwagandha - boosting your foods, supplements, and snacks. “We’re seeing ancient wisdom blend with modern scientific evidence across a number of traditional ingredients,” Glover explains. “It’s an exciting step forward in substantiating their natural effectiveness.”

Dr. Lola Till also predicts that high vibration foods - that is, fruits, vegetables, berries, and so on - will only continue to be championed for their energy-boosting properties.

Shop the trend now:

Ashwagandha KSM-66

Ora "You're Golden" Turmeric Curcumin tablets

6. Tiktok fads being debunked

We’ve all seen a Tiktok health trend or two this year that’s, ahem, questionable - anyone remember the Nyquil challenge, which saw people cooking raw chicken in cold and flu remedy? (The FDA swiftly issued an official statement warning against cooking with the product shortly after it went viral).

FreeleticsCEO Daniel Sobhani reckons that 2023 will see people beginning to seriously question what they see on social media, especially Tiktok, digging deeper to decipher what is credible content or what he calls “super spreading of health and fitness misinformation.”

“Sadly, social media influencers are now the main source of health and fitness information, but in 2023 we will start to question why,” he predicts. “Just because the content is free and relatable doesn’t mean it’s credible, and we’ll see a shift away from prioritisation of style over substance.”

Fingers crossed for this one...

7. Reformer Pilates

You might have thought low-impact workout Pilates has already had its moment, but it looks set to be even bigger next year. Even Harry Styles is a fan, with stars including Hailey Bieber, Jennifer Aniston and Kendall Jenner all swearing by one particular type, Reformer, which sees you carry out the workout on a Reformer bench.

New stats from Health and Fitness Education England, one of the leading training boards for personal trainers and instructors in the UK, found 70% of people would choose Pilates over yoga, most citing its potential for muscle toning, strength building and flexibility training as their main reasoning.

Hollie Grant, founder of Pilates PT, predicts that it’ll only continue to soar in popularity this year, largely because it can be done at home, but also because it’s low-impact (great for anyone with injuries or looking to reduce stress through the body) while building strength and improving posture. Keen to learn more? Our guide to the benefits of Pilates has everything you need to know.

Shop the trend now:

P.Volve Essentials Kit

Sweaty Betty Tranquil sports bra

8. Sound therapy

Ever heard of sound therapy? If you haven’t, you will have by the end of 2023. It’s an ancient healing practice that’s been used for centuries across different cultures to both destress and relax. How? Well, by playing low-frequency sounds, which have been linked to brain relaxation (higher frequencies are thought to encourage focus).

Now more than ever, Brits are looking for ways to relax and switch off from everyday life, with search for music therapy gradually on the rise. Studios are taking this into account, with David Lloyd Clubs recently launching what they’re calling the UK’s first soundwave therapy class, “Binaural Beats.” Taking place in specially designed meditation rooms, participants have the option to choose from a number of tracks using different frequencies depending on whether they’re feeling anxious, tired, or fatigued.

Steph Holland, Head of Spa and Lifestyle at David Lloyd Clubs, explains that it can be a powerful and effective tool to change the brain’s state and boost mood. If you need convincing, give this sound bath a go.

9. Mindful drinking

We’ve already seen a huge shift in attitudes towards drinking over the past few years, with the number of people going teetotal on the rise and 2020 stats showing a quarter of the UK doesn’t drink. Trending Tiktok hashtags “damp lifestyle” and “sober curious” - both of which have millions of posts detailing how to enjoy alcohol more mindfully - only further prove that millennials and Gen Z’s are moving away from the previous binge drinking norm.

As Professor Kinane expands, drinking in moderation comes into focus during Dry January but will last continue to boom this year, with restaurants and bars going out of their way to offer alcohol-free alternatives.

Three Spirit Social Elixir

TRIP CBD infused drink

10. Safer sex

After a year that saw the Roe v Wade law overturned and abortion rights denied in certain US states, we’re expecting to see an increase in conversation around safe sex and contraception.

Cecile Gasnaught, brand director at Smile Makers, shares that she’s seen growing discussions about reproductive health this year, and reflection on how the mental load falls mostly and unfairly on people with wombs. “In 2023, we expect to see more conversation on the topic of equal contraception, plus increased sexual awareness, testing, and responsibility,” she continues.

Fun fact: sexual wellness brand iPlaySafe has noted a 500% increase in sexual health testing since 2020, highlighting an increased shift towards easily-accessible online health testing.

11. Personalisation in pleasure

2022 was a big year for sexual wellness across the board, with stats from Bumble showing that 20% of people in the UK explored more sexually over the past twelve months.

Product launches like The Artist from Smile Makers - the world’s first dual vibrator that allows you to individualise the toy to your specific wants and needs - and The Poet - the world’s first clitorally inclusive vibrator - highlight that pleasure is becoming personalised, and experts reckon next year will only see this trend continue to boom.

Attitudes towards sex are gradually shifting, too, with more embracing sex as a form of wellness and a surefire way to boost both your health and mood. Here’s to more of this in 2023.

Smile Makers The Poet

Smile Makers The Artist

12. Tuning into our senses

Hands up if you’ve listened to ASMR or soundscapes this year to soothe you after a busy commute or long day at the office? I know I have, and this year will see it continue to rise as a form of sensory escapism and stress relief.

ASMR stands for autonomous sensory meridian response and is a feeling of relaxation combined with a tingling sensation in your scalp and back of the neck often brought on by a particular sound. Whether it’s a Calm track before bed easing you into sleep with the sounds of the rainforest or a Tiktok video of whispering, tapping, or crinkling, tuning into how we feel - and how certain sounds and smells make us feel - will be one of the trends to watch.

People are using sensorial experiences to find solace and a moment of escape to recharge - take aromatherapy as another example, a century-old way to soothe your senses. How does it work? Well, inhaling certain scent molecules can have a calming effect on your amygdala, otherwise known as the emotional centre of the brain. My favourites are peppermint, chamomile, or lavender.

13. A shift away from screen time

It might shock you to learn that a recent study by Leeds University found that screen time in UK now sits at an average of 11 hours per day. Yep - that’s nearly half the day.

Screens can negatively impact your health in a number of ways, from poor posture to eye problems, which is why 2023 will see an increase in the rise of digital detoxes and a shift away from the “constantly on” mentality.

Unplugged, a company that runs digital detox retreats around London and Manchester, has grown in size 1500% since it first opened in 2020 due to increasing demand. Hector Hughes, one of the co-founders, reckons people will continue to decrease their screen time in 2023, as well as realise the many benefits being outside in nature can have on their wellbeing. “We’re all becoming more aware of our screen time and the damage associated with being on our phones for endless hours of the day. More studies are being published about screen time, more celebrities are quitting social media - even iPhone sends you notifications now to help you monitor your weekly app usage.”

The Wellness Issue

Marie Claire — Mon, 09 Jan 2023 12:53:56 +0000

As we begin another year, it’s easy to feel overwhelmed by the influx of ‘new year, new you’ messaging. The pressure to restrict, deprive and generally overhaul our lives is everywhere. Over at Marie Claire, however, our approach has always been slightly different. We’re not giving into the pressure to sign up to strict new pledges based on denial, or publicly committing to wildly optimistic regimes that neither suit our personalities or lifestyles. That’s why, in our Wellness Special this month, you’ll find practical insights from leading writers, experts, athletes and coaches that explore how to set realistic goals, embrace failure (if you’re serious about success), and build new sustainable routines that will make you feel stronger and more joyful. There’s also a healthy dose of inspiration from our incredible cover star, Avatar’s Zoe Saldana, who reveals how she prepared mentally and physically for her toughest challenge yet – resuming her role as Neytiri more than 13 years after the first film was released. Stay tuned all month for more of our #StartTheYearStrong campaign, which will feature across marieclaire.co.uk and our social channels. Here’s to a healthy, happy 2023.

Zoe Saldana on the power of determination, self-belief and embracing our differences

Ana Ospina — Mon, 09 Jan 2023 12:41:13 +0000

Latest from Marie Claire UK in Wellness-issue

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Failure might be the key to success - a top psychologist unpacks why

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Energy boosting foods: 10+ to add to your plate

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Strength looks different on everyone: 7 benefits of strength training, plus how it could change your life

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What is strength training?

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16 ways to stay positive and find joy in 2023

Finding joy and staying positive in 2023: your guide

1. Prioritise connection

2. Write a gratitude diary

3. Listen to your body

4. Ask yourself ‘how do I feel today out of 10’

5. Focus on the things you can control

6. Surround yourself with 'expanders'

Things to do to spark joy in 2023

1. Visit a museum

2. Join a parkrun on a Saturday morning

3. Enjoy the London skyline at the Sky Garden

4. Practice yoga with Adriene

5. Treat yourself

You might be surprised by the health and wellness trends set to be big in 2023

12 health and wellness trends to know about for 2023

1. Mushrooms as the new CBD

Shop the trend now:

2. Glucose tracking and eating for hormone health

3. Syncing your circadian rhythm

Shop the trend now:

4. Working out for immunity and mental health

5. Ayurveda making a resurgence

Shop the trend now:

6. Tiktok fads being debunked

7. Reformer Pilates

Shop the trend now:

8. Sound therapy

9. Mindful drinking

10. Safer sex

11. Personalisation in pleasure

12. Tuning into our senses

13. A shift away from screen time

The Wellness Issue

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Ever heard of mindful movement? Why choosing your workout based on your mood is key to improving your fitness

Failure might be the key to success - a psychologist unpacks why

Strength looks different on everyone: 10 benefits of strength training, plus how it could change your life

6 ways to stay positive and find joy in 2023

Not sure what you should be eating to feel more energised? A top nutritionist answers your questions

Zoe Saldana on the power of determination, self-belief and embracing our differences