Master Winter Wellness: Your Action Plan to Thrive, Not Just Survive

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As a wellness coach, one question I hear constantly as the days grow shorter is: “How do I get through winter without feeling depleted?” My answer is always the same—let’s shift the narrative from merely surviving winter to thriving during these months of renewal and reflection.

Winter means different things to different people. For some, it’s a time for cosy evenings and quiet introspection. For others, it’s a challenging season marked by darkness and low energy. The truth is, most of us experience both ends of this spectrum. That’s why I’m passionate about helping people develop an intentional winter wellness strategy. Luckily, there are lots of actions we can take to ensure this winter is your most nourishing yet.

Structured Boundaries

First, let’s address the three main winter watchouts I see in my coaching practice: overworking, overthinking, and overeating. When the days get shorter, it’s tempting to hibernate at our desks, get lost in our thoughts, or seek comfort in food. Instead, try creating structured boundaries for your day.

Start by implementing a ‘mental commute’—even if you’re working from home. This helps create vital separation between work and personal time. I encourage my clients to use the weather strategically: on brighter days, schedule in more breaks and outdoor time. On darker, stormier days, plan for focused indoor work.

Speaking of the outdoors, one non-negotiable for winter wellness is getting regular doses of natural daylight. Yes, even on cold days! Bundle up and commit to a daily light bath. Whether it’s a morning walk or a lunchtime stroll, this simple habit can dramatically impact your mood and energy levels.

Prioritise Self-Care

Creating a personal or team hygge (pronounced hue-gah) is another essential strategy. This Danish concept isn’t just about cosy blankets and candlelight—though those are lovely—it’s about creating an atmosphere of warmth and wellbeing in all areas of your life. In your workspace, this might mean setting up a comfortable, well-lit environment. At home, it could involve establishing relaxing routines that help you unwind.

Take regular connection check-ins with yourself. Ask: How am I feeling right now? What do I need more of? What do I need less of? Then honour those answers.

One of my favourite tools for winter wellness is vision boarding. Unlike traditional goal setting, this creative process helps you connect emotionally with how you want your winter to feel. Include images that represent all your senses. How do you want your winter to look, smell, sound, taste, and feel? Display it prominently as a daily reminder of your intentions.

Find Joy and Celebrate the Season

Winter can be a time for rejuvenation if we focus on activities that spark joy and nurture us. Rather than succumbing to restrictive resolutions or goals that feel like obligations, write down everything that brings you genuine happiness—from cooking nourishing meals to dancing in your kitchen. Let these activities guide your winter intentions.

Reflection is another powerful tool to help maintain perspective during winter. Use the GAIL method: list what you’re Grateful for, what you’ve Accomplished, how you’ve Improved, and what you’ve Learned. This practice helps create a positive mindset and keeps you focused on growth and gratitude.

Other Strategies for Winter Wellness

Here are some additional ideas to keep your energy and mood elevated throughout the season:

  • Get creative—engage both your mind and hands in activities you enjoy. Consider exploring online courses offered by Create Academy, which cover a range of creative pursuits to help you stay inspired and motivated.
  • Move your body regularly—even gentle stretching can make a difference. If braving the cold temperatures is too much for you right now (although sun exposure when you can is crucial at this time of year!) read The Best Fitness Workout Platforms To Try In 2025 for a great indoor workout.
  • Stay connected—social connection is essential for maintaining perspective and joy. A growing trend is social sauna-ing, which combines warmth and community for a rejuvenating experience. Check out SweatLounge in Chiswick as a great local option to try.
  • Create clear work/life boundaries—this balance is crucial for long-term wellness. Make use of the “Do Not Disturb” function on your phone to carve out uninterrupted personal time during your day.
  • Practise regular self-check-ins—ask yourself what you need and respond with care. Journalling can be a powerful tool for reflection and self-awareness, helping you identify and honour your emotions and needs.

Winter doesn’t have to be something we endure—it can be a season we embrace. By implementing these strategies, you can create a winter experience that feels nurturing rather than depleting. Remember, wellness isn’t about perfection; it’s about finding what works for you and making it sustainable.

The key is to be proactive rather than reactive. Don’t wait until you’re feeling low to implement these practices. Start now, be consistent, and watch how your winter experience transforms from one of mere survival to genuine thriving.

words by Debbie Green

Debbie Green is founder and wellness coach at Wishfish Coaching & Development and co-host of Secrets from A Coach podcast. For more information visit: wishfish.org.uk and secretsfromacoach.com.

Revolutionise Your Period: These Innovations Are The Future Of Menstrual Care

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The menstrual care industry has undergone a significant transformation in recent years, with a surge of innovative products designed to make periods more manageable, eco-friendly and aligned with women’s health needs. This evolution is part of the broader “femtech” movement, which focuses on developing technology and products that address women’s health concerns.

The Rise of Femtech in Menstrual Health
The term “femtech” encompasses a range of technologies and innovations aimed at improving women’s health. In the menstrual care sector, this has led to the development of products that not only provide practical solutions but also promote sustainability and health awareness. The global femtech market is expanding rapidly, with companies attracting significant investments to develop products that cater to women’s unique health needs.

Here are some notable products that exemplify the advancements in menstrual care:

Tech, Apps & Digital Tools

Myoovi Period Pain Machine
A drug-free solution to period pain, Myoovi utilises TENS (Transcutaneous Electrical Nerve Stimulation) technology to alleviate discomfort. Portable and user-friendly, it’s designed to block pain signals effectively and provide quick relief.

Private Pain Vulva Pain Management Pack
This innovative pack is designed specifically for vulva pain, combining heat therapy, topical solutions and ergonomic tools to provide comprehensive relief for individuals dealing with chronic or acute pain.

Livia Period Pain Device
Livia is a scientifically proven wearable device that targets menstrual cramps by delivering gentle electrical pulses to the nerves. Its discreet design and real-time relief have made it a popular choice for on-the-go pain management.

FITR WOMAN App
This app supports women in syncing their workouts and nutrition with their menstrual cycle. It empowers users to optimise their fitness routines based on hormonal fluctuations, enhancing performance and recovery.

Moonai Data-Driven Pain Relief App for Women’s Health
Moonai employs AI and personalised data to offer tailored pain relief strategies. It combines mindfulness techniques, biofeedback, and sound therapy to address menstrual discomfort holistically.

OURA Ring
While not specifically for menstruation, the Oura Ring tracks biometric data such as temperature, heart rate, cycle trends and sleep patterns, helping users understand their cycles and overall health better.

Menstrual Products

Modibodi Period Pants
Modibodi’s range of period underwear combines comfort, style and sustainability. Designed with absorbent and leak-proof layers, these reusable alternatives reduce the need for disposable pads and tampons.

Saalt Menstrual Disc
Saalt’s menstrual disc offers a sustainable and comfortable alternative to tampons and pads. It’s reusable, easy to insert, and provides up to 12 hours of leak-free protection.

DAME Reusable Period Pads
DAME has introduced eco-friendly reusable pads made from organic materials. With a focus on comfort and sustainability, these pads are designed to last, offering an excellent alternative to single-use products.

Fluus Flushable Pads
Fluus has revolutionised disposable pads with its unique flushable design, making disposal more convenient and eco-friendly. These pads biodegrade quickly and are safe for plumbing systems.

Callaly Organic Period Care Subscription
Callaly offers a customisable subscription service for organic period products. From tampons to liners, their innovative products, like the tampliner, cater to various needs while prioritising sustainability and comfort.

Unfabled
Unfabled curates a selection of menstrual care products, from tampons to supplements, in an online platform that emphasises convenience, transparency, and eco-conscious options.

DAYE CBD Tampons
Daye combines the benefits of CBD with traditional tampon design to provide pain relief and calm during menstruation. These tampons are crafted with organic cotton and infused with CBD for a dual-action approach.

LU Innovation LU’s Go Wild Period Kit
This kit is designed for active individuals who need reliable period care during outdoor adventures. It includes reusable and durable products tailored for high-mobility activities.

Semaine PMS & Period Support Supplement
Semaine offers plant-based supplements to alleviate PMS symptoms and support hormonal balance. With ingredients like curcumin and magnesium, it’s designed for those seeking natural alternatives.

Fermented Ginger Cheesecake

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Cashew cheesecakes are a classic in the world of plant-based desserts. Cashews make a fine cream, and are one of the most effective ways to make a mascarpone-style cream, particularly. This tart used the power of fermentation to give the dessert a more complex flavour (and also make the nuts easier to digest). This Fermented Ginger Cheesecake also has a cooked biscuit base, to create an interesting, delicious tart that stands apart from the crowd!

INGREDIENTS – Makes: 1 x 20cm (8in) round or square cake – serves 12

For the fermented cashew base

200g (7oz) cashews, soaked for 4 hours in filtered water, then drained and well-rinsed

150ml (5½fl oz/2/3 cup) filtered water

50ml (1½fl oz/3½ tbsp) Ginger Bug (page 108. You could also use ginger or plain Kombucha)

For the chestnut biscuit base

100g (3½oz/2/3 cup) chestnut flour, plus extra for dusting

150g (5½oz/1¼ cups) gluten-free flour blend

1 tsp sea salt

2 tbsp coconut sugar

180g (6½oz) Vegan Butter (page 148) or coconut oil, cut into small cubes

80g (2¾oz) thick coconut yoghurt

For the ginger cream

1 x quantity of Fermented Cashew Base (above)

100ml (3½fl oz/scant ½ cup) almond milk

Zest and juice of 1 large lemon

75ml (2½fl oz/1/3 cup) honey or agave

20g (¾oz) piece of fresh ginger, peeled and grated

1 tsp ground ginger

2 tsp ground turmeric or 2 tbsp fresh turmeric juice

¼ tsp cayenne pepper

1 tsp vanilla extract

½ tsp sea salt

70g (2½oz) cacao butter, melted

150ml (5½fl oz/2/3 cup) coconut oil, melted

Equipment

High-powered blender

Clean muslin (cheesecloth)

Rubber band or string

20cm (8in) round or square baking tin

METHOD

FERMENTED CASHEW BASE 

Blend the soaked and rinsed cashews with the water in a high-powered blender until silky smooth, scraping down the blender jug a few times with a spatula and blending until you have a smooth mix (see page 16 for blender etiquette). Transfer to a sterilized large glass jar or bowl and make sure it is room temperature before stirring in the ginger bug or kombucha. Cover the jar or bowl with a loose lid or clean cloth, secure with string or a rubber band and leave somewhere ambient in your kitchen to ferment overnight (do not put the mixture in the fridge). The next day the mixture should be lightly aerated and ready for the next step.

CHESTNUT BISCUIT BASE 

Put the flours in a large mixing bowl with the salt, sugar and cubed butter or oil. Lightly rub the mixture between your fingertips until the mixture resembles breadcrumbs, lightly shaking the bowl from side to side to bring any lumps to the surface and continuing to rub until there are none left. Add the coconut yoghurt and bring the mixture together using a spoon, then start lightly kneading with your hands. It should form a smooth dough. Preheat the oven to 180ºC fan/200ºC/400ºF/gas 6 and line the base and sides of a round or square baking tin with some baking parchment. Dust a clean surface with flour and roll out the dough to a thickness of 5mm (1/4 inch), or just press the dough into the base of the tin and use the back of the spoon to make it smooth. Prick the pastry with a fork and bake for 15–20 minutes until golden. Remove from the oven and let it cool in the tin.

GINGER CREAM 

Blend the fermented cashew base with the almond milk, lemon juice, sweetener and fresh ginger until silky smooth. Add the rest of the spices, the salt and lemon zest and blend again. Finally, stream in the melted cacao butter and coconut oil while the motor’s running and blend until well combined. Pour the ginger cream onto the baked and cooled chestnut pastry and set in the fridge for at least 4 hours. Once firm to touch, cut the cake into roughly 12 pieces and enjoy.

Plant Academy: The Cookbook by Lauren Lovatt, Leaping Hare Press, Out 16th of Jan 2025, £20.00
Images: Sophie Dunster

Crystal-Infused Skincare Takes Centre Stage…It’s Skincare, But Spiritual

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Crystals in skincare… we hear you. Sounds a little “woo-woo,” right? But there’s more to it than meets the eye (or the jar of cream).  Is it science, self-care, or a sprinkle of mysticism? Crystal-infused skincare is the beauty trend that merges ancient energy healing with modern-day glow goals. Whether you’re a believer in the spiritual power of stones or just love the luxurious aesthetic, there’s no denying that crystals have taken the beauty world by storm.

It started with jade rollers and gua sha tools – the chic additions to your skincare routine that promised better circulation, lymphatic drainage, and sculpted cheekbones. Gua sha stones and jade rollers date back centuries in traditional Chinese medicine, where they were used to smooth skin and promote qi (energy) flow. But this love affair with crystals has gone beyond mere tools. Now, we’re seeing the infusion of gemstone extracts into creams, serums, and masks, tapping into the belief that these stones carry energetic properties to enhance not just your skin, but your overall well-being.

“I have studied reiki, crystal healing, and facial massage for many years and have always believed in the power of crystals to heal and energise a person’s aura,” explains medically trained dermatologist Dr. Anjali Mahto. “We are living in the crystal age and in the skincare industry, we are seeing the grand age of crystal and quartz tools… they bring spiritual energy to the science-powered formula.”

How Do Crystal-Infused Skincare Products Work?

While science hasn’t yet confirmed if your rose quartz cream is energetically charging your complexion, the minerals found in some stones can indeed benefit your skin. For instance, amethyst is believed to have detoxifying properties, while tourmaline is said to boost circulation and encourage collagen production. Infusing these minerals into your skincare adds a tactile sense of luxury – and let’s admit it, a touch of magic – to your beauty routine.

Brands like Aeos, Kora Organics, and Charlotte Tilbury are leading the charge with crystal-infused products. The result? A multi-sensory experience that’s as meditative as it is beautifying. “While I was developing my supercharged serum I was inspired by the myths and legends that suggest crystals have powerful properties,” revealed Tilbury, who added a crystal complex of ruby, rose quartz, moonstone, amethyst, and crystal quartz to her super serum. “For centuries, people have carried them with them and kept them in their homes, due to their belief that they radiate a positive, pure and glowing energy.”

Know Your Crystals

Moonstone: Renowned for its serene energy, moonstone has long been celebrated as a symbol of calm and inner peace, perfect for soothing both skin and spirit.

Ruby: A fiery gem of passion and prosperity, ruby channels vitality and abundance, bringing a sense of luxurious rejuvenation to your routine.

Rose Quartz: The universal stone of love, rose quartz radiates compassion and warmth, making it a go-to for nurturing self-care rituals.

Crystal Quartz: Often called the “master healer,” crystal quartz embodies purity, amplifying intentions and enhancing clarity in both skincare and life.

Amethyst: Known for its empowering, uplifting, and soothing properties, amethyst is a trusted ally in achieving balance and radiant confidence.

111Skin Rose Quartz Exfoliating Mask – £120

Kora Organics Minty Mineral Hydration Mist – £40

Aeos Realive Serum – £60.30

Omorovicza Blue Diamond Peel – £180

Odacité Crystal Contour Gua Sha – £40

Charlotte Tilbury Magic Serum Crystal Elixir – £65

Elemis Pro-Collagen Quartz Lift Serum – £128

skinChemists London Rose Quartz Mineral Eye Serum – £39

words by Frankie Rozwadowska

Is This The Superfood of 2025?

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As we head into a new year, the quest for a healthier, more vibrant lifestyle remains a top priority for many. New research commissioned by Ocean Spray reveals that nearly half of UK women (44%) are eager to improve their health and wellbeing in 2025. However, despite this desire, a quarter of them are unsure how to boost their immune systems to ward off seasonal illnesses. Enter the cranberry: a humble fruit with a powerhouse of health benefits that just might make it the superfood of 2025.

The Power of the Cranberry

Cranberries may have always had a place at the festive table, but it’s time to elevate this tart and tangy berry from a seasonal indulgence to a year-round health essential. Ocean Spray Cranberry No Added Sugar juice drink, made with carefully selected, whole, ripe cranberries, is not just a refreshing beverage; it’s a nutrient-packed elixir that supports overall wellbeing.

One of the standout benefits of cranberry juice is its rich vitamin C content. This powerful antioxidant plays a crucial role in protecting your cells, supporting healthy skin, and promoting the repair of tissues. Vitamin C also contributes to the maintenance of healthy bones, blood vessels, and cartilage, helping your body function optimally. In fact, a single 200ml glass of Ocean Spray Cranberry No Added Sugar juice drink provides 48mg of vitamin C – that’s 60% of your recommended daily intake. Vitamin C cannot be stored in the body, so it’s vital to replenish it daily, and this crisp, refreshing juice is an easy and delicious way to do so.

Feel Your ‘Berry Best’

Not only is it packed with antioxidants, in fact cranberries contain more naturally occurring polyphenol antioxidants than many other popular fruits, but Ocean Spray Cranberry Drink is also free from artificial colours and flavours, so you can rest assured that there are no added nasties. Cranberries may be small, but they’re mighty—especially when it comes to supporting your body’s health. Ocean Spray’s cranberry juices offer a simple, effective way to incorporate this superfood into your diet, giving you the nutrients you need to feel your best all year round. So, as we look ahead to 2025, why not make cranberries your go-to superfood? Introduce a daily glass of Ocean Spray Cranberry No Added Sugar juice drink, and allow the power of the cranberry to support your body’s immune system, leaving you feeling refreshed, rejuvenated, and ready to take on the year. After all, the secret to feeling your best may be simpler than you think—and it just might be in that ruby-red glass.

Shop Now

Ocean Spray® Cranberry No Added Sugar can be found in the chilled aisle of Tesco and other supermarkets nationwide, 1L £2.40.  Try it on its own as a refreshing and sophisticated alternative to your usual fruit juice. Or mix it into a low-calorie smoothie or mocktail! 

Are You a Serial Overthinker? Your Hormones May Be Out of Whack

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When your hormones are out of balance, it’s not just your physical health that can be affected – it can have a significant impact on your mental health too, including your ability to regulate your thoughts.

There are 143 million posts relating to ‘overthinking’ on TikTok, and according to Google trend data, searches for “stop overthinking” have risen by 211% in the year. Hormone health expert Mike Kocsis at Balance My Hormones reveals why your hormones could be to blame for your rumination, and how to stop your serial overthinking.

OESTROGEN

Oestrogen plays an important role in mood regulation; the most well-known example of this is PMS, where the dip in oestrogen before menstruation causes emotional mood swings, irritability, and difficulty concentrating, which can lead to an increase in overthinking. During perimenopause and menopause, oestrogen levels decline significantly, which can lead to symptoms like anxiety and depression – and these hormonal shifts can make it harder to control intrusive thoughts, overthinking, and rumination (dwelling on negative thoughts). If you haven’t always been an overthinker, and the tendency to ruminate started at around the time you started perimenopause or menopause, it could be a sign that it’s down to your hormones.

SEROTONIN

Serotonin, the ‘happy hormone’, regulates your mood and sleep pattern, and when serotonin levels drop, you can experience symptoms of anxiety, depression, fatigue, and rumination. Rumination is the act of fixating on negative thoughts, emotions, and experiences – playing them over and over in your head. Low serotonin levels can make it harder for your brain to let go of negative thoughts, creating a vicious cycle of overthinking and unhappiness.

PROGESTERONE

Progesterone influences neurotransmitters in the brain, like gamma-aminobutyric acid (GABA). GABA has a calming effect on the brain, and progesterone binds to GABA receptors which enhances this effect – but when levels of progesterone fluctuate during the menstrual cycle, pregnancy, and menopause, the calming effect is disrupted. This can cause mood swings, depression, and anxiety, and the drop in progesterone can also cause cognitive symptoms like brain fog and memory issues, contributing to the overthinking cycle.

CORTISOL

Cortisol regulates your body’s stress responses. It’s released after ‘fight or flight’ hormones like adrenaline, so you can continue to be on high alert and be able to respond to danger. However, if you experience chronic stress, your cortisol levels will constantly be heightened, and this can cause difficult sleeping, a weakened immune system, and overthinking. It can make you hyperaware of potential threats – both real and imagined – and it can make it difficult for your brain to switch off and let go of worries. Cortisol can also affect your prefrontal cortex, which is the part of the brain responsible for critical thinking and emotional regulation, making it harder to put your negative thoughts and overthinking into perspective.

OXYTOCIN

Oxytocin promotes feelings of calmness and trust – it’s the hormone your brain emits when you’re bonding with your friends or falling in love. While the ‘love hormone’ can reduce anxiety, it can also intensify memories, especially stressful ones; if you have an argument with your partner or your best friend, oxytocin can strengthen that memory and make you more likely to replay it in your mind and ruminate on the negativity.

HOW CAN I TELL IF IT’S HORMONAL, NOT JUST STANDARD OVERTHINKING?

Overthinking due to hormones is often more persistent and intense than everyday worrying, consuming your thoughts for hours or even days, rather than coming and going depending on the situation. If the overthinking becomes overwhelming and difficult to manage with techniques that usually help, it could be a sign that your hormones playing a part.

Track your symptoms, including what you’re overthinking about, what triggered it, and any other symptoms you’re experiencing. Talk to your doctor, who will be able to assess if it’s a hormonal issue – from hormone panel blood tests and thyroid function tests to psychological tests that can help rule out things like anxiety, depression, or obsessive-compulsive disorder (OCD).

CAN I STOP HORMONAL OVERTHINKING?

Mindfulness practices, like meditation and deep breathing when you feel triggered, can help calm the mind, and can prevent you from going into an overthinking spiral.

Cognitive Behavioural Therapy (CBT) strategies that a therapist can teach you can help you identify negative thought patterns that lead to overthinking, and writing down your worries and concerns in a journal could help you gain perspective and end the cycle of overthinking.

Avoiding caffeine and alcohol could be helpful. Caffeine is a stimulant that can increase your heart rate, leading to feeling of anxiety and making it harder for your mind to relax. Alcohol can initially have the opposite effect and make you feel more relaxed, but as it wears off, it can disrupt your sleep and lead to ‘hangxiety’, making you overthink everything you did and said the previous night.

Studies have suggested that low levels of vitamin D could be linked to mood swings and anxiety, and other studies suggest that if the brain is lacking omega-3s, it could induce behavioural and psychiatric disorders, so supplements could potentially reduce anxiety symptoms that are leading to overthinking.Regular exercise can help your body release endorphins, the ‘feel good’ hormones, which fight against stress hormones like cortisol and have mood-boosting effects. Exercise increases blood flow throughout the body, including to the adrenal glands and ovaries; this improved circulation can support the production and raise the levels of hormones like oestrogen and progesterone.

H&H Reviews: 1 Hotel Mayfair

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Stepping into 1 Hotel Mayfair, a tranquil, lush sanctuary just off bustling Piccadilly Street, feels like entering your own little wellness world in the heart of London. The wooden details and surrounding greenery as you walk into the lobby immediately activate your parasympathetic nervous system, while the rustic interior creates 1 Hotel’s signature relaxed yet luxurious atmosphere. After checking in, grab a matcha or a pastry from the charming bar and café by the reception before heading to your room.

The earthy tones and calming colour palette continue in the suites, where beige and white textiles complement wooden floors, floor-to-ceiling windows frame stunning city views, and green plants add a serene touch. For the ultimate experience, book the Green Park Penthouse or choose the Retreat Collection, which includes exclusive perks such as VIP access to personal training, Bamford Wellness spa treatments, an electric Audi house car, hotel credit, a dedicated VIP butler, and more. Every bedroom, however, features luxurious amenities, including walk-in rain showers stocked with Bamford products, cloud-like beds with the fluffiest linens, and a dedicated tap for filtered water.

For those seeking an active stay, explore the fitness space equipped with state-of-the-art Technogym equipment, or schedule a personalised training session with one of the hotel’s expert trainers. Don’t miss trying a barre class with renowned instructor Catie Miller (@catiemiller), who brings over 15 years of experience in fitness and health and teaches every Saturday and Sunday at the hotel. After your workout, unwind and relax your muscles at the spa with a Bamford De-Stress Massage, or treat yourself to the Bamford Wellness Full Spa Day package. This indulgent offering includes a guided yoga session, a massage ritual, a choice of signature Bamford facial, and a two-course lunch served on a private terrace. For a relaxing in-room experience, you can also book a HigherDose Sauna Blanket and PEMF mat.

Breakfast highlights include the chia pudding and avocado bagel, paired perfectly with their refreshing green juice. For dinner, the hotel’s exceptional restaurant, Dovetale, focuses on seasonal, organic, and locally sourced ingredients. Delectable dishes include fresh fish (don’t miss the creamed potatoes as a side), a cauliflower steak, and starters like burrata, beetroot, and roasted scallops. If you’re visiting over the weekend, make sure to reserve a spot for the Saturday brunch or Sunday roast at Dovetale. Sustainability is seamlessly woven into the hotel’s ethos: nearly 400 square meters of green walls, watered by captured rainwater, adorn the property, while approximately 1,300 plants are thoughtfully placed throughout. Guests are also invited to use the Electric Audi House Car during their stay.

With its exceptional wellness offerings, ranging from extensive spa treatments and fitness classes to eco-friendly touches and thoughtful room details, 1 Hotel Mayfair is the ultimate hidden oasis for a getaway centred on health and relaxation. Escape the city’s hustle and retreat to an indulgent stay that prioritises well-being and tranquillity.

Book: 1hotels.com/mayfair

words by Matilde Wergeland

*** CLOSED *** WIN One Night at The Level, Melia White House, Regents Park, with Breakfast and Dinner Included.

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The Level at Melia White House offers a retreat in the heart of the city, moments from Regent’s Park. Following a transformative five-year renovation, this iconic hotel has emerged as a beacon of ultra-modern sophistication while seamlessly retaining its quintessential Art Deco charm. The next-door park’s greenery is perfect for morning strolls, while some of our favourite nearby neighbourhoods like Marylebone and Fitzrovia offer a vibrant mix of dining, shopping, and cultural attractions. Whether you’re here to see a show at one of the iconic West End theatres or looking for a place to socialise, Melia White House is your gateway to the very best of London.

You can enjoy one night here with Breakfast and Dinner included by entering the competition. 

 

Competition closes 28 February 2025.

Terms and conditions: The stay is subject to availability. One room for up to two people maximum. Drinks are available at dinner. 

From Beach to Boutique Wellness: Where Sydney-ites Go For Their Wellness Fix

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It’s cold, dark, and wet in the UK, and as the days drag on, many of us are dreaming of warmer, sunnier climes. Over in Sydney—often regarded as the spiritual home of wellness—locals are basking in the height of summer, making the most of longer days, blue skies, and a fresh wave of energy.

Sydney’s wellness culture is deeply ingrained, blending the city’s natural beauty with a progressive approach to health and wellbeing. From invigorating ocean swims to the latest in holistic therapies, the city offers a vibrant mix of activities to nourish the mind, body, and soul.

If you’re planning a trip to Sydney, there’s no better time to immerse yourself in its unique wellness scene. Whether you’re looking to push your fitness boundaries or indulge in restorative practices, Sydney has a plethora of options to help you feel your best. Here are the local hotspots that Sydney-ites frequent that should be on your radar for a wellbeing boost during your stay.

Cross-Discipline Classes at BODYBYBERNER

Meditation, breathwork, and pilates come together in a dynamic fusion at BODYBYBERNER, the brainchild of Bernadette Sukkar. Nestled near Bondi Beach, the studio offers 45-minute classes designed to build core strength and stamina. Sessions range from ballet-inspired movement to interval-training exercises, catering to a variety of fitness goals.

BODYBYBERNER also hosts day retreats featuring sound healing, workshops, and group discussions, as well as extended weekend escapes to New South Wales’ stunning Southern Highlands.

Temperature Contrast Therapy at Nimbus

While alternating hot and cold showers is a well-known recovery method, Nimbus elevates the experience with state-of-the-art facilities. Across six Sydney locations, Nimbus offers private infrared saunas, LED chromotherapy, and invigorating ice baths.

Each session takes place in a secluded room equipped with in-built speakers, allowing you to relax with your favourite music or podcasts. Nimbus’ ethos of creating restorative, interconnected spaces has cemented its reputation as one of Australia’s leading wellness destinations.

Lymphatic Massage at The CALMM

Gentle yet effective, lymphatic massage stimulates the lymph vessels beneath the skin to flush toxins, reduce swelling, and promote mental clarity.

At The CALMM, the Lymph DETOX Remedial combines myofascial mobilisation and rhythmic pumping for a transformative experience. With two Sydney locations, the studio also offers Reiki, somatic therapy, and pregnancy massage, providing a diverse range of restorative treatments.

Swim Club with Bondi Salties

Sydney’s coastal lifestyle fosters a thriving ocean-swimming community, with the Bondi Salties leading the charge. Meeting weekly, this group combines a soft-sand run with a 1.3km point-to-point ocean swim.

Founded in 2013, the Salties have cultivated a vibrant community centred around the therapeutic power of the sea. Their ethos—captured in the book Phosphorescence—is to embrace moments of freedom: “Dive into a world where clocks don’t tick, and inboxes don’t ping.”

After the swim, participants gather for a post-workout coffee, fostering connections and a sense of belonging.

Authentic Japanese Relaxation at Tokyo Headspa

Steeped in Japanese tradition, Tokyo Headspa offers luxurious treatments focused on the head, hair, scalp, and face. With three Sydney locations, their treatments include upper body massages, facial reflexology, warming head baths, and hair rejuvenation therapies.

A visit to Tokyo Headspa provides a much-needed escape from the city’s hustle and bustle, leaving you feeling refreshed and revitalised.

City Surfing at UrbnSurf

Experience the thrill of surfing in an urban oasis at UrbnSurf, a 10.5-acre wave park offering perfect waves for all skill levels. Located in both Sydney and Melbourne, the park operates day and night, making surfing accessible even after sunset.

With options for lessons, leisurely paddles, or just enjoying the water, UrbanSurf provides an inclusive and exciting way to experience surf culture without heading to the coastline.

Dance Cardio at Jungle Body

Dance cardio brings nightclub energy to your workout routine, minus the bar breaks. Jungle Body sessions are set to upbeat music, helping you torch calories, boost endorphins, and have fun all at once.

Designed to be inclusive and beginner-friendly, Jungle Body runs classes at four Sydney locations, Monday through Thursday, ensuring there’s a time and place for everyone to join the party.

words by Ali Macleod

Why I Move With… Meggan Grubb

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Meet Meggan Grubb, a fitness influencer, entrepreneur, and mother who has turned her passion for movement into a career inspiring women worldwide. Once uninterested in exercise, she found her love for strength training as an adult and now champions fitness as a tool for mental and physical well-being through her app Beyond. Balancing motherhood and business, Meggan fosters a supportive community, encouraging women to embrace movement that feels good and prioritize balance in their lives. In this interview, she shares her motivations, wellness tips, and how motherhood has deepened her appreciation for fitness.

Why do you move?

Movement to me is so many things, it’s my me time to switch off from the world and any stresses I have that day. It helps me push through a foggy mind day, it allows me a moment to realign with myself from the overstimulation of being with my toddler all day every day, and most of all it is something I know future me at 80 years old will thank me for doing through life. If I keep my body strong through my life, I am much more likely to feel stronger when I am a grandma – I always remind myself of that when my motivation is low.

What are your earliest memories of physical activity as a child?

To be honest I wasn’t a very sporty kid, I think PE at school is very sports-driven when there are so many other great ways to move your body. Finding a style you enjoy is so important but you don’t really get that luxury when you’re younger. I wish they did fun HIIT classes at school as I would have probably found it easier to get into exercise as an adult if I had enjoyed it more from a younger age. 

Did you ever think one day you’d have a hugely successful career because of a humble passion for fitness?

In all honesty, no. As it wasn’t something I liked growing up at all, when my love for it shifted when I found strength training as an adult and then became a PT myself, my mum thought it was hilarious! She always pestered me as a child to exercise but I wouldn’t! But I’m so grateful I did pick it up and find the form of movement that made my heart sing and am now able to put my knowledge and passion out into the world to encourage women to try weightlifting for themselves too and see if it does the same for them.

What drives and motivates you as an entrepreneur?

Definitely watching the women I help with their fitness journeys and seeing them make a change in their life and feel happier for it. I’m not particularly business driven but the human joy I get to witness through watching women fall in love with moving their bodies is what drives me.

We love the beyond app here at H&H! How did that come about and what was your mission behind starting the business?

Beyond was born from the community built during lockdown. Every day at 10am I would host a workout class on Instagram live and thousands would join, but also it became a proper community where people got to know each other and a lot of the girls from there are still friends to this day. But it was them that told me to do it, to create the app and somewhere permanently they could continue to train from. I didn’t think there was an app that had a huge focus on how much fitness helps your mental wellbeing as well as your physical health so that’s where Beyond was born. I wanted it to become a safe space for women’s fitness journeys – no toxic language or unnecessary pressure on there to look a certain way. Somewhere you could enjoy exercise and feel good about yourself.

Movement is clearly a big part of your life – how has motherhood changed your relationship with exercise and your physical health?

It has changed things in a lot of ways – I have a lot less time, I have to be tactical with fitting it in during a nap or when my husband can look after her. But it’s also given me a whole new appreciation for fitness. I studied pre-postnatal fitness to add to my qualification whilst I was pregnant to understand myself what I could do training-wise during pregnancy, but then also to share that knowledge with my audience as a lot of them were also becoming mums and fitness is still a minefield with what you’re ‘allowed’ to do whilst pregnant. (You can actually do a lot more than you probably think!). So learning and experiencing moving my body through pregnancy, postpartum and also feeling physically strong during birth has led me to appreciate movement more than ever. It’s amazing what your body is capable of and how much it helps to keep yourself strong through different stages of life, if you can.

There’s no denying, with motherhood and running your businesses, you’re one busy woman! How do you strike the balance between prioritising rest when you need it, but also digging deep to find the motivation to squeeze in a workout?

I think it’s so important to listen to your body always. If it is exhausted – rest, if you feel like you can do it and it will benefit you afterwards with the endorphins from a workout, then do it. But listen to what your body is telling you and remember that taking some days to rest is only going to help your body repair, recover and grow. Keeping a positive feeling around it is so important, if you feel like you’re just forcing yourself you’re going to create a negative relationship with fitness for yourself, or you possibility need to try a different form of movement you actually enjoy more which is totally okay.

Nutrition plays an important supporting role for movement.. how do you utilise food to fuel you throughout your long working days?

I think firstly it’s so important to see food as your friend, try not to view things as good or bad foods. All food is great and fine to eat so long as there is balance there and you’re not eating a giant chocolate Easter egg every single day for example. Food will fuel your body and your workouts so you can perform optimally which means a better end result for you physically and mentally. Meal prepping breakfast is a key for me as in the morning I have less time to cook now with a toddler and if I set my day up with a good amount of fuel in me, I’m going to perform better and just be a nicer, more positive human being. I ensure all my meals have lots of protein, carbs and veggies – protein will help build muscle and keep you full for longer.

What are your 3 wellness tools/products/essentials you rely on to support your active lifestyle?

This might be a bit of a personal plug but I honestly would say my fitness app Beyond. I follow the programmes I write on their myself which keeps me motivated as we often start challenges on a certain date, so I know I am training alongside thousands of others every day, doing the same workout, which really feels motivating. 

I’d also say writing lists. I do a lot of this to ensure I am organised and on track with everything in life – particularly since becoming a mum, some days are super chaotic depending on how my toddler is feeling so writing lists really helps me keep on top of things (which I don’t always do, but at least it’s all written down somewhere so I don’t forget something!) I love ticking things off too, it gives me a good sense of accomplishment, even if it’s just getting the washing done!

Lastly I would say my husband’s cook book The Good Bite Lite high protein book. The 10-minute meals chapter is a life saver on days where I’m out of time and need to quickly whip something together which is going to make me feel good from within.

Meggan Grubb, Founder of Beyond beyondapp.co.uk and @beyondapp

The Unitard Revival: The Ultimate Activewear Trend for 2025

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Fashion is a cycle, and in 2025, the unitard is making a bold and stylish comeback. This one-piece wonder, a staple of 80s aerobics and 90s streetwear, has returned with a modern twist, reclaiming its place as a workout wardrobe essential. From yoga to high-intensity training, today’s unitards combine functionality, comfort, and sleek design. We’ve rounded up our top picks to help you take your activewear game to the next level with this revived trend.

Never Better Halter One-Piece

Free People, £88

Never Better One-Piece

Free People, £88

Yoga Jumpsuit

Hermes, £1,130

Plie Onesie

Free People, £118

Ultimate Low Cross Back Unitard

Adanola, £48.99

Align bodysuit – 25

Lululemon, £138

365 Sculpting Wide Leg Jumpsuit

Tala, £72

Maternity “The Kate” Unitard

BUMPSUIT, £130

Savoury Breakfast Muffins

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These Savoury Breakfast Muffins are quick, tasty and perfect for busy families on the go. They can be made in advance and frozen, so you’ve always got a nutritious and gut-friendly breakfast ready.

INGREDIENTS

200g wholemeal, self-raising flour

40g unsalted butter, melted

60ml semi-skimmed milk

1 tbsp natural yoghurt

2 medium eggs, beaten

5 cherry tomatoes, quartered

3 spring onions, trimmed and sliced

100g Cheddar cheese, grated

METHOD

Preheat oven to 180° C fan/Gas mark 4. Line a muffin tin with 9 standard-sized muffin cases.

Place the flour into a large bowl and make a well in the centre. Pour the melted butter, milk, yoghurt and beaten eggs into the flour. Stir the ingredients until the mixture is just coming together. Add a splash of milk if the batter looks too dry. It should be dropping consistency.

Gently fold in the chopped tomatoes, spring onions and three quarters of the grated cheese.

Divide the mixture between the paper muffin cases on the prepared tray. Scatter the remaining cheese over the muffins before placing them in the oven.

Bake for 15-18 minutes until just beginning to brown and when a skewer inserted into the centre comes out cleanly.

Allow the muffins to cool for 5 minutes before placing on a wire rack to cool completely.

Alternative serving suggestions: Substitute 120g of any of the vegetables mentioned in this recipe, with grated carrots, courgettes or diced red pepper.

Cooking tip: Savoury muffins are freezer-friendly. Store in a snap-lock bag or an airtight container. They will keep in a freezer for 3 months.

Recipe: loveyourgut.com