Dr. Jeanne Retief Asks: What If Motivation Isn’t Loud? A New Way to Show Up for Yourself

As an anxious overachiever with panic disorder, I flew into the self-help maze desperately seeking the cure to my wiring. Little did I realise that, for me, the loud motivation culture was damaging and not healing.

Why traditional motivation advice made me worse.

The self-help landscape is a contradictory avalanche of guidance from experts promising the golden ticket to mental liberation. Every “guru” has a struggle story that concludes with a magical event—a cure!

Falling down the rabbit hole of seeking this elusive “cure,” I struggled to accept that my journey might not have a neat, miraculous conclusion. It blinded me to the truth that my wiring meant relapses and triggers would occur, but that didn’t equate to failure or an inability to heal. To me, if the tools didn’t work, I didn’t work. Each time I tried again and failed the “tool kit,” it became a personal failing.

This toxic cycle of self-blame only added to the weight of my anxiety and vicious cycles of getting worse, making it harder to accept that mental health is a nuanced journey with no one-size-fits-all solution.

What I’ve learnt from this

Anxiety, panic, and sensitivity are part of my unique wiring – it’s ingrained in my blueprint. It comes with many setbacks, but if I look a little deeper, also with extraordinary gifts. Changing this blueprint to fit into the world of the perpetually happy generation was counterintuitive to my healing journey.

The power of daily micro-commitments.

Instead of cutting out and removing this problematic part of me, I started to focus on embracing it. I set a daily intention of welcoming this part of me and giving it a seat at the table which empowers me to gain a deeper understanding of myself.

This is not a cure. This is not the destination. It most certainly is not a happy conclusion. It’s a daily commitment with its share of obstacles, tough times, doubts, and tears. However, it’s also filled with beauty, new lessons, and most importantly, acceptance of my journey.

Life is complicated enough, and I’m tired of adding to this by getting lost in measuring myself against the impossible standards set by self-help. I now ask myself three core questions that lead my life.

Question 1: Am I healthy?

Am I mentally, physically, and emotionally happy? These are easy questions with complex answers. For example, I have an anxiety disorder, so answering the question about my mental health is not always a straightforward “yes” or” no.” My goal is not to be the pinnacle of health, but to ask myself if I FEEL, at that moment, healthy?

When my mind and soul feel healthy, I have an excellent foundation to build from. Feeling healthy is more important to me than meeting the standards of what society deems healthy. It’s my body, mind, emotions, and spiritual path. I will decide and judge if it feels good to me or not.

Question 2: Am I Happy?

This involves a deep dive into what happiness means to me. What does it look like to me? Does it look the same five years from now, ten years from now? It’s a constant journey of connecting with my path, soul, and perceived purpose. It relates to the future I want to manifest for myself, releasing the past, and genuinely being in the moment.

Pillar 3: Am I a good person?

I accept, mostly unsuccessfully, that I am human. I have my own issues and curiosities. I have bad days when I say mean things or don’t stay true to who I am. However, at the heart of it all, am I a good person with good intentions? My inner critic is brutal and unforgiving. But I have made it my life’s mission to work with myself and invite my inner critic for tea. I challenge her, engage with her, and do my best to find a meeting point between our two worlds.

The takeaway

Self-help should be precisely that, self-help. A personal journey undertaken by me and only me. I know my past, my struggles, challenges, and joys. I know what drives me and what weakens me. It takes soft reflection and being careful with the information I ingest and what I choose to take from the lessons I consume. I now know that healing isn’t about achieving a flawless, anxiety-free existence. It’s about understanding, accepting, and navigating life with my unique wiring.

What if you don’t need to be fixed—just understood?

By Dr. Jeanne Retief

Dr. Jeanne Retief is the founder of FIGGI Beauty & Soul. A sensitive skincare brand focused on the mind-skin connection and how anxiety drives sensitive skin conditions. She is a mental health advocate and keynote speaker.

Federica Gianni on Beyond the Burn: A Holistic Path to Lasting Well-being

In the world of getting fit at home, it’s easy to get laser-focused on that intense workout, pushing for the fastest mile, or just chasing the biggest sweat. And yes, physical effort is absolutely vital for your health. But what if I told you that true well-being stretches far beyond how many reps you nail?

Imagine a more complete approach—a perfect blend of movement, calm, and deep rest that truly nourishes every part of you. This is what I call the integrated approach to well-being. It’s where your fitness training, meditation, and Yin Yoga come together to create a powerful, sustainable path to a healthier, happier you.

The Three Pillars of Your Integrated Well-being

1. Fitness Training: Building a Resilient Body

Regular fitness is still a core part of this strategy. Whether you love high-intensity interval training (HIIT), lifting weights, cardio, or a mix, consistent physical activity builds a strong heart, strengthens your muscles and bones, and really boosts your energy. It’s all about creating a strong, resilient foundation so your body can move freely and efficiently through life.

My Practical Tips for You:

Mix It Up: Don’t let your routine get stale. Try different types of workouts to challenge your body in new ways and keep things interesting.
Listen to Your Body: Some days you’ll feel like a superhero; others, not so much. Adjust your intensity based on how you feel. Consistency always beats intensity in the long run.
Nail Your Form: Good form prevents injuries and makes sure you’re working the right muscles effectively. Consider using guided apps or online resources that show you exactly how to do the movements.

2. Meditation: Cultivating a Calm Mind

In our always-on world, your mind can easily become a whirlwind of thoughts, worries, and distractions. Meditation offers a powerful antidote, giving you a sanctuary for stillness and clarity. Just like you train your muscles, meditation trains your mind to focus, observe thoughts without judgment, and gently bring yourself back to the present moment. Regular practice can genuinely reduce stress, improve your focus, and help you manage your emotions better.

My Practical Tips for You:

Start Small: Even just 5-10 minutes a day can make a big difference. Short bursts of mindfulness really add up.
Find Your Groove: Experiment with different techniques—guided meditations, simple mindfulness, or even walking meditation—to see what truly clicks with you.
Weave It In: Try meditating before your workout to set a clear intention, or afterwards to help calm your nervous system. Even a few deep breaths before a meal can be a mini-meditation.

3. Yin Yoga: Deep Release and Restoration

Often overlooked in more dynamic routines, Yin Yoga is the perfect complement, offering a deep dive into restorative healing. Unlike more active forms of yoga, Yin involves holding passive poses for longer periods (typically 3-5 minutes or more). This gentle yet profound practice targets your deeper connective tissues—ligaments, joints, bones, and fascia—which helps increase flexibility, improve circulation, and release deeply held tension. It’s also a wonderfully meditative practice, encouraging you to let go and look inward.

My Practical Tips for You:

Embrace Stillness: The goal here isn’t to push into the deepest stretch. Instead, find a comfortable edge and just let gravity do the work.
Use Your Props: Blankets, bolsters, and blocks are your best friends in Yin. They provide support, allowing you to relax more deeply into the poses.
Post-Workout Perfection: Yin Yoga makes for an excellent cool-down after an intense workout, helping to lengthen muscles and aid recovery. It’s also fantastic before bed to help you get truly restful sleep.

Weaving It All Together: Your Integrated Well-being Blueprint

The real magic of this integrated approach is in how these elements work together. Imagine starting your day with a focused meditation to calm your mind. Then, you move into an invigorating fitness session, building strength and vitality. As your day winds down, a restorative Yin Yoga practice allows you to release physical and mental tension, preparing you for truly deep rest.

This isn’t about adding more to your already busy schedule. It’s about optimising the time you already dedicate to your well-being. By consciously bringing in elements of fitness, mindfulness, and deep restoration, you’re not just chasing fleeting goals; you’re cultivating a sustainable, resilient, and joy-filled life.

I truly encourage you to embrace this integrated journey and discover the profound difference it makes to your body, mind, and spirit.

By Federica Gianni

Federica Gianni is an accomplished personal trainer, meditation teacher, and founder of Fed Flow, a meditation and wellbeing studio based in the heart of London. With over two decades of experience in the fitness industry, Federica has built an outstanding reputation for her expert knowledge, transformative training methods, and deep commitment to her clients’ physical and mental well-being.

At just 22, Federica made the bold move from Italy to London, where she began her career in the leisure industry as a lifeguard. Her dedication, discipline, and drive quickly propelled her into leadership roles managing some of the city’s largest health clubs. With a background as a professional dancer and dance teacher in Italy, Federica brings a distinctive, holistic approach to movement and body awareness, blending precision, creativity, and expression into everything she does.

Federica has become known for her work with High Net Worth (HNW) and Ultra High Net Worth (UHNW) individuals, delivering bespoke personal training programs that balance strength, mobility, cardiovascular health, and nutritional guidance. Her elite clientele values her discretion, knowledge, and ability to tailor programs that fit demanding lifestyles and achieve sustainable results. Her work has been featured in leading publications such as British GQ, Stylist, and Cosmopolitan, affirming her place as a respected authority in the field.

Over the years, Federica’s professional journey evolved to include a more profound dimension: mental and emotional well-being. This transformation was sparked by personal challenges that led her to explore meditation, not just as a stress management tool, but as a pathway to deeper self-awareness and self-mastery. What began as a means to improve sleep and manage pressure became a daily practice that profoundly changed her inner world.

Through meditation and the study of yin yoga, Federica found healing, clarity, and balance. These practices helped her regulate her emotions, build resilience, and deepen her connection to herself and others. She now shares this wisdom with clients through Fed Flow, creating a nurturing space where physical training meets emotional transformation and spiritual growth.

Today, Federica continues to offer personal training while also guiding individuals through meditation and yin yoga. Her approach is grounded in compassion, experience, and a genuine desire to help others live healthier, happier, more harmonious lives. With her calm presence, Federica inspires those around her to reconnect with their bodies, quiet their minds, and embark on their own journey toward wholeness.

Will Pattinson on 365 KMs in 2 Days for 365 Days Sober: Why I’m Doing It

If you’d told me a year ago, I’d mark sobriety by running and riding 365 kilometres, I would have laughed – maybe poured another drink, and shrugged it off.

But here I am.

On August 15, I’ll mark 365 days sober. To honour every one of those days, I’m taking on a challenge: 365 kilometres over two days – one kilometre for each day I chose to stay clean.

How I got here

The path hasn’t been neat or easy. Nearly two years ago, I began rebuilding myself, one fragile brick at a time. Then came a relapse last summer – a gut-punch reminder of how quickly the process can slip away.

But that moment of unravelling gave me something valuable: clarity. I realised I didn’t just need to hold the line – I needed to fight harder, dig deeper, and become the person I kept promising myself I’d become. This challenge is part of that fight. It’s not for accolades or applause. It’s a personal reckoning – a visible, painful, beautiful testament to resilience and change.

Losing Myself.

Before sobriety, I weighed 136 kilos. I was trapped in a loop of addiction – alcohol, drugs, gambling – completely disconnected from who I was. My health was collapsing. I was showing signs of early diabetes, gout and could barely look at myself in the mirror. I was drifting through conversations and relationships with no sense of presence or purpose.

To the outside world, I played the joker. The larrikin. But behind the jokes was exhaustion. Every decision was about escape. I was numbing, avoiding, surviving – but barely. Eventually, I ran out of places to hide. My body was breaking down. My life was following close behind.

The Brutality of Day One

When I started this journey, I wasn’t inspired. I was desperate. The first training session nearly broke me. My first sober weekend felt like it dragged on for weeks. I was sore, sleepless, mentally wrecked.

But I held on to one thought: If others can do this, then so can I.

Before I could even comfortably run a few kilometres, I signed up for the Paris Marathon. I gave myself no room to negotiate with the old version of me. I had to commit. I had to bet on myself – all in.

Why I’m sharing this

This challenge isn’t just about endurance. It’s about gratitude. It’s about pain. It’s about showing up. Every lonely Friday night I stayed in, every sunrise run, every training session when quitting seemed easier – this is for those moments.

I’ve set myself a goal: complete the 365 kilometres in under 24 hours of exercise. It’s ambitious, maybe even reckless. But that’s who I was – the bender mindset, the obsessive tendencies, the extremes. The difference now? I’m using that fire to build, not destroy.

For anyone struggling

This isn’t a victory lap. It’s a reminder: Change is possible. Even when it feels out of reach. Even when you’ve burned everything down.

If you’re struggling – with addiction, with shame, with the weight of starting over – know this: you’re not alone. And your Day One might not be glorious. It might be messy and painful and slow.

Change doesn’t begin with perfection. It begins with the decision to try, even the smallest ones.

One walk. One early morning. Celebrate the little wins first.

I’m Not a Fitness Poster Boy

Let’s be clear – I’m not a lifelong athlete or a polished fitness influencer.

I’ve failed. I’ve retreated. I’ve lost my grip more than once. But I’ve also had people who believed in me when I didn’t believe in myself.

Today, I choose structure, discipline, and growth. Not because I’m above temptation – but because I finally believe I’m worth the work.

And that belief is the most powerful shift of all.

What’s Next?

After the 365 Challenge, I’ll run the New York Marathon. But more importantly, I’m building something bigger – a platform to help others break free from what’s holding them down. Addiction. Shame. Self-doubt. All the things quietly eating away at your sense of self.

I’m not selling quick fixes. I’m just telling the truth: there’s more in you than you know. You don’t have to be perfect.

You just have to start.

I’ll be dedicating this journey to the Black Dog Institute – to support those who’ve faced the same darkness.

So, here’s my question to you:

What’s your 365 going to look like?

By Will Pattinson

Will Pattinson is a marathon runner, fitness influencer, mindset coach, and proud country boy from Orange, Australia who’s turned his life around after a decade of addiction and self-destruction. Through fitness, sobriety and raw honesty, he now helps others unlock their potential and back themselves – one step, one day at a time.

Rik Schnabel on Training for Life, Not Just Looks: The New Era of Purpose-Driven Fitness

When you think of “getting fit,” do you picture shredded abs, punishing workouts, and maybe some guilt about what you ate that pizza with the lot last weekend?

You’re not alone. For decades, the fitness world has obsessed over aesthetics. But here’s the good news: that’s changing.

Why Looks-Only Goals Are Losing Their Shine

After 23 years of helping people get mind fit by untraining their brain of limiting thought patterns, I’ve noticed a shift. More and more of my clients and the fitness coaches I partner with are asking deeper questions. They’re tired of chasing the “ideal body” and ending up burned out, disillusioned or still not feeling good enough.

That’s because goals that are purely appearance-based are, quite frankly, unreliable motivators. They’re external. Fleeting. And let’s face it: even when you hit that number on the scale, your brain often just moves the goalposts.

Welcome to Purpose-Driven Fitness

What if your workouts weren’t about shrinking yourself, but expanding your life?

Purpose-driven fitness is about training not to impress a mirror, but to express your best self. It’s about building strength to carry your kids, energy to run your business, and mental resilience to face the hard days with clarity, not anxiety.

As someone who works with both brains and bodies, I see this shift as vital.

Mindset Is Your Muscle

Here’s something I remind my clients often: Your mindset is a muscle. It needs the same things your biceps do: repetition, progression, rest, and challenge.

Your brain doesn’t just support your workouts. It drives them. It drives everything! Motivation, consistency, resilience: these don’t come from willpower alone. They’re influenced by your neurological wiring.

Take dopamine, for example. It’s your brain’s motivation molecule. But here’s the kicker: it’s not triggered by results, it’s triggered by progress and meaning. So, when your fitness goal is tied to living a better life, not just looking better, you actually reinforce a neurochemical loop that makes you want to keep going.

(Source: Aarts, Custers, & Marien, 2008, Journal of Personality and Social Psychology)

When You Train Your Mind, Everything Improves

Purpose-driven training has benefits far beyond the gym. Regular movement paired with mindset work can:

Improve mental clarity
Enhance emotional regulation
Build resilience
Boost confidence
Support better relationships

And perhaps most powerfully, it redefines your workout. No longer is it self-punishment for eating the whole pizza. It becomes an act of self-respect.

Actionable Steps to Start Purpose-Driven Training

Let’s make this practical. Here are five ways to bring purpose into your training:

Redefine Your “Why”: Instead of “I want to lose weight,” try “I want more energy to enjoy life” or “I want to feel strong and capable every day.”
Train for Real-Life Needs: Choose movements that mirror your daily demands. Got kids? Practice lifting and squatting. Sit all day? Focus on mobility and posture.
Track What Really Matters: Physique is one metric but also track energy, sleep, mood, and consistency. What you measure, you manage.
Prioritise Recovery and Mental Work: Recovery isn’t lazy, it’s productive. Likewise, journaling, visualisation, or breathwork can strengthen your mental muscle.
Get a Mental Muscle Roadmap: Discover how to build the greatest muscle of all. Your brain. You can start the journey here: https://lifebeyondlimits.com.au/help

Final Thought

If you’ve ever felt like fitness was a chore, maybe it’s because you were chasing someone else’s goal.

It’s time to train for the life you want, not the image the world says you should want.

So, here’s my question to you:

What would change if your fitness goal wasn’t about how you look but how you live?

By R!k Schnabel

About the author

R!k Schnabel – The Brain Untrainer & Transformation Expert

R!k Schnabel is a world-renowned Brain Untrainer and Transformation Expert with over 23 years of experience who has helped over 350,000 individuals break through mental barriers to achieve personal, professional, and financial success.

With more than 38,000 hours of coaching, he is a sought-after mentor for entrepreneurs, CEOs and he has empowered thousands to overcome limiting beliefs and create breakthroughs in their careers and lives. R!k is the founder of Life Beyond Limits, a company dedicated to training elite coaches and visionary leaders and is recognised as one of the world’s most effective coaches, having won the 2023 and 2024 International APAC Award for Transformational Coaching.

As a best-selling author and global authority in Neuro-Linguistic Programming (NLP), R!k has written several impactful books, including A Life Beyond Limits, A Richer Way to Think, ROAR! Courage – From Fear to Fearless, and 5×5 to Thrive.

For interviews, speaking engagements, or to learn how R!k Schnabel can help you unlock your fullest potential, visit LifeBeyondLimits.com and get a free NLP course (valued at $597) here: https://lifebeyondlimits.com.au/free-nlp-training/

To get help from R!k, enjoy a free session here: https://lifebeyondlimits.com.au/help

Georgia Garlick Explains Why a High-Protein Diet Might Be the Missing Piece in Your Metabolism Puzzle

If you’ve ever tried to improve your body composition, boost energy, or just feel more in control of your health, you’ve probably heard someone mention protein. Maybe they said “eat more of it” without ever explaining why. Or maybe you’ve been told too much is bad, and too little is also bad?

Let’s clear it up.

I’m here to make the case for a moderate to high protein diet and how it can do more than just “support muscle” and how it can actually improve how your body functions on a metabolic level.

What Even Is Metabolism?

Let’s start with the basics. Your metabolism is the process by which your body turns food into energy. Think of it like your internal engine. The faster and more efficient it is, the better you feel, perform, and recover.

One thing many people don’t know is that digestion itself burns calories. It’s called the Thermic Effect of Food (TEF), and protein has the highest TEF out of all the macronutrients. That means your body burns more calories digesting protein than it does digesting fat or carbs.

So yes protein literally helps you burn more calories while eating.

Protein: The Most Metabolically Active Macronutrient

This isn’t just about weight loss or gain it is more about efficiency. When you eat more protein:

Your metabolism speeds up slightly due to the TEF effect
You feel fuller for longer, which naturally helps manage calorie intake
You preserve and build lean muscle, which burns more energy at rest

How Much Protein Should You Eat?

The general advice I give clients is to aim for 1.2 to 2.0 grams of protein per kilogram of bodyweight per day and this depends on how active you are. That’s roughly 0.5 to 0.9 grams per pound.

If that sounds like a lot, don’t worry. You don’t need to drink shakes or eat plain chicken six times a day. You just need a bit of planning and some smarter food choices.

It’s Not Just About the Gym

Even if you don’t lift weights or go to the gym, protein helps:

Support hormonal balance
Keep bones strong
Boost immunity
Maintain healthy skin, hair, and nails
And, yes, keep your metabolism ticking nicely

I’ve had clients in their 40s, 50s, even 60s tell me they wish they’d known sooner how much better they feel on a high protein diet. You experience fewer energy crashes, better recovery, and just feeling more “on it.”

Where Most People Go Wrong

Many people start their day with low-protein breakfasts (cereal, toast, pastries), only to wonder why they’re starving by 11am. Then they load up at dinner and think they’ve hit their protein goals.

But your body thrives on consistency. Spread protein out evenly across the day and you’ll feel and perform far better.

If there’s one tweak I could get more people to make, it’s simply this: start your day with 25-30g of protein. Do that every morning for a week, and tell me you don’t feel the difference.

So — how much protein are you actually getting each day?

By Georgia Garlick

About the author

My name Georgia Garlick and i am the co founder of Self Care Academy. I am a Personal Trainer & Nutritionist based in Central London where I help highly functioning professionals navigate their exercise & nutrition goals. I help people take control of their health & body for good with lasting body transformations.

Deepak Shukla on Mindset and Fitness: Train Your Brain to Power Your Body

I’ve trained in Muay Thai across countries, completed marathons, and helped others in achieving their seemingly impossible ambitions. One thing I took away from it all is that your body reacts to the narratives your mind feeds it. Belief is where strength starts, not biceps.

Your Brain Is the Strongest Muscle You’ll Never Flex

Most people don’t quit because they’re tired. They quit because they expect to be tired. Your internal dialogue dictates when your body hits the brakes. When you change your mind’s language, you shift your limits.

This isn’t just philosophy but biology. The central governor theory suggests that the brain regulates performance to protect you from overexertion. I discovered this in a Muay Thai ring in Brazil. I took a clean hit that made my ears ring. Instinct screamed, “Stop.” But I had trained myself to pause, breathe, and recenter. That tiny mental shift kept me in the fight.

Build Self-Talk That Works Like Fuel

Before every hard workout, I now use a mental cue – a short, sharp word like “Now” or “Move.” During the workout, I repeat one neutral, fact-based sentence. Something like: “I’m doing the work.” Afterwards, I reflect on what I overcame.

That three-step approach is simple but powerful:

Pre-cue: Get your mind focused.
Mid-workout mantra: Stay engaged.
Post-reflection:Build confidence.

Make Your Goal Bigger Than Aesthetics

Let’s be blunt – looking good in the mirror gets boring. And worse, it’s fleeting. The moment you “arrive” at your aesthetic target, your brain starts asking, “What now?”

You need a mission that lives outside the mirror:

Train to finish a race with your son watching.
Lift weights to stay mobile at 70.
Build strength to hike Machu Picchu on your honeymoon.

Stack Wins Beyond Reps and Sets

Most people measure progress in numbers, like pounds lifted, minutes clocked, and calories burnt. That’s fine. But it misses the mental wins.

Try writing down one mindset win after each workout:

“I finished the last set even when I wanted to quit.”
“I trained despite a bad night’s sleep.”
“I stayed focused for 45 minutes without checking my phone.”

You’ll be shocked at how motivating it is to see your own grit documented like a progress report. Over time, those notes become proof. And proof fuels discipline.

When Setbacks Hit, Don’t Ask “Why Me?”

Setbacks are part of this game. I’ve had torn ligaments, missed training weeks due to travel, and even cancelled races due to visa issues. It’s frustrating, but it’s also data.

When things fall apart, ask these two questions:

What can I still train?
What lesson is buried in this setback?

Maybe you can’t run, but you can lift. Maybe your schedule is wrecked, but you’ve never focused on sleep or nutrition. Shifting your frame keeps you moving when most people pause indefinitely.

Negative Splits Apply to Life, Too

Runners know this: a negative split is when your second half of the race is faster than the first. It’s a discipline of restraint early, followed by strength late.

In life and fitness, most people do the opposite. They start fast, burn out, and fade. I’ve run five marathons now, and in Venice, I started slower on purpose. By kilometre 35, I still had energy and beat my best time by eight minutes.

Stop Waiting for Motivation – Use Momentum

On days when I feel off, I don’t force a 60-minute workout. I commit to five minutes. That’s it.

Here’s the trick: action precedes motivation. Once you start moving, your body gets into it. Your brain catches up. And before you know it, five minutes turns into twenty.

Ditch These Three Fitness Mindset Myths

Let’s clear out some mental junk that’s holding people back:

Myth 1: “Discipline is something you’re born with.” It’s not. Like a muscle, it’s built through repetition.
Myth 2: “Harder is better.” Overtraining spikes stress hormones and wrecks progress. Train smart, not heroic.
Myth 3: “Visualisation is for dreamers.” MRI scans show mental rehearsal activates the same brain areas as physical movement. Olympians use it. So should you.

Train the Mind – the Body Will Follow

The gym is not a place to escape your mind. It’s a place to train it. Every drop of sweat is an opportunity to vote for who you want to become. So, the next time you want to quit a rep early, pause and ask yourself, Is this the story I want my body to remember?

By Deepak Shukla

Author Bio

Deepak Shukla is the founder of Wellness in Italy, a wellness retreat and performance programme helping people find lasting strength through mental and physical fitness. He’s a marathoner, Muay Thai competitor, and speaker who sees the gym as a training ground for the mind, not just the body.

Monique Chen explains why indoor cycling is the ultimate workout

There are several types of indoor cycling, the common ones being resistance-based performance cycling and rhythm-based cycling. You ride on a stationary bike in a dimly lit room with music and lights. Each class is designed differently, but combines a mixture of resistance climbs, sprints, intervals and choreography (i.e. performing chest presses, elbow drops while riding), and arms track too (that’s right – class includes a weighted upper body block).

Your workout

Everyone is allowed to ride at their own pace and you get to control your own resistance of the bike. With our motivation and encourage, we will lead you in your ride with the guided pace and rhythm, with moves on the bike. While it might look like an intimidating experience if you’re new to it, I always take a moment to remind my riders: There is no pressure and competition in the room, just you vs your bike, you vs your mind.

Benefits

Indoor cycling builds cardiovascular endurance, lower body strength, abdominal and core engagement and muscular stamina. While it is high intensity, it has low impacts to joints (i.e. knees and ankles). And of course, indoor cycling is a good calorie burn and supports lean muscle gain.

If you are a road cyclist, indoor cycling gives you the option to ride on wet weathers and to improve your ride technique; if you’re new to fitness, indoor cycling lets you take control on how hard you want to push yourself; and if you’re looking to improve your fitness, this is the full body workout for you.

Therapy

To me, indoor cycling is more than just riding. Yes it is cardio, strength and endurance, but it is also therapy, a safe space to recharge, unwind, reset and reflect. Every class might come with its challenges, but it’s not meant to be an easy workout, we show up, we tune in, and we make each ride count. It’s a privilege to be able to move freely, it’s an achievement for showing up for yourself. I look forward to ending a day with spin, good way to wind down and let all the pressure go. But i also look forward to start the day with spin before work, keeps my mind fresh and gives me the nice adrenaline kick to get the day started. Riding to the music also means you get to connect to the music in different ways, whether it’s a motivating track to get you through a tough climb, or a mediation track to let you free your soul for a few minutes. The music gives you permission to turn inwards as you ride and let yourself go.

Ultimate Workout

Spin is a powerhouse, it is a full body, high energy and en efficient form of exercise. You just need to show up and ride. Your progress will come as you persist with consistency. Rain or shine, the bike is always here for you. This is why indoor cycling is the ultimate workout.

By Monique Chen

About the author

Monique Chen is a corporate worker by day and indoor cycle instructor at CycleBar Crow’s Nest by night. Having retired from dancing and passing the age where she enjoys partying, she found a sense of familiarity in a dark cycling studio, dancing on the bike and riding to upbeat music

Sabrina Donnavo on 5 benefits of assisted stretching

Stretching is normally placed on the bottom of the task list, only enjoyed by gym nuts and yogis alike but this habit isn’t just some new craze, it’s something that can benefit all.

Improve posture

After spending a long day hunched over a computer, reminding yourself to straighten up doesn’t cut it anymore. Poor posture doesn’t happen overnight. Overtime, a muscular imbalance occurs where some muscles become tight and overused whilst others become weak and underused. Adding a short stretching routine is a sure way to combat a neck hunch!

Reduce pain

We’ve all experienced muscle aches, whether you went too hard on yesterday’s workout or you slept on your pillow wrong. When muscles pull on joints creating tension during exercise or movement, they’re likely to feel a throb (known as delayed onset muscle soreness, or DOMS) after. By doing exercise specific stretches, this will help alleviate some of that post workout soreness.

Injury prevention

For most of us it takes something to go ‘Ouch!’ before we do something. However, stretching is a big help in injury prevention. When muscles shorten and become tight, this increases the chances of strains, sprains and joint pains. Especially when training, a limited range of motion can cause poor form which can lead to injury. So be sure to add a stretching routine that focuses on injury prevention and better mobility!

Move better

Mobility routines aren’t a new fad in the fitness world, but a crucial part of injury prevention and moving better. With limited mobility, moving starts to feel uncomfortable and clunky with the tightness of muscles making you feel stuck. Making mobility a part of your life isn’t just for making sure your form is on point in the gym but also a great way to make movement feel better in your day to day life.

Reduce Stress and Tension

With the hustle and bustle of everyday life, stress is high. Believe it or not but stretching is a powerful stress reliever and a great way to look after your body and mind. Gentle stretches help lower heart rate and calm the nervous system whilst relaxing the body. Instead of focusing on the body alone, use a stretching routine to encourage mindfulness and to decrease stress.

Conclude

With these points in mind hopefully this encourages you to start stretching, I would recommend starting small. Think “baby steps’ doing gentle stretches focusing on regularity working on areas to improve posture and crucial for mobility

By Sabrina Donnavo

About Sabrina Donnavo

Working in the personal training world, I stumbled upon StretchLab through a coworker. After a few stretches with them, I was working at StretchLab. I have always enjoyed helping people feel better working as a PT. It was seeing people achieve their strength or weight goals, and now it’s seeing people reach their mobility goals. Other than working at StretchLab, I love to keep up with my strength training.

Ben Lucas discusses how to track your fitness progress and why keeping a diary is key

When it comes to fitness, while it can be incredibly rewarding to see your results, keeping track of your personal progress, particularly if you have set yourself a goal to reach, is also a great way to stay motivated. One reason is that it can take time to see results, but you can instantly know if you are making a change. T

racking your personal progress is key to understanding how your body performs and feels because of its training. Journaling and writing things down can provide insight and clarity into what works best for your body and can help you plan out your next goal.

What should I track?

A fitness journal is there to help you lay out your goals, progress and workouts. Using simple notes can easily help improve your accountability, help you build healthy habits and understanding of your overall progress. Below is a simple guide on what you should be keeping track of in your fitness journal:

Goals

Start your diary by setting clear goals of what you want to achieve. This can be anything from a number goal (e.g I want to lose 10kg in 4 months) or a weekly goal (e.g I want to walk at least twice this week) that way you can clearly see what it is exactly you are working toward. SMART goals are a great way to set goals out ( Specific, Measurable. Achievable, Relevant and Time).

Workouts

Your fitness journal should also have record of the workouts you are doing, in clear detail. Writing down your workouts is a great way to keep track of what is working for your body and how to add onto what you have done before in order to keep adding stimulus to keep improving. It is also to refer back to incase you need some inspo on a workout to do. This could look as simple as “30 minute cardio, 3x 10 squats, 3x 10 push ups”

Nutrition

Fitness journals are not only about the type of physical workout, however it is a great way to keep track of your health and nutrition, particularly while you are working toward a specific goal. Logging your meals, snacks, and water intake will allow you to assess your dietary intake for the week and adjust accordingly.

Recovery

A significant factor in achieving goals is ensuring your body has sufficient time to recover from training. You can include your recovery details in your fitness journal such as sleep logs, ice baths, compresses etc. This can also be a good way to keep on top of your time management, ensuring you are setting aside enough time to rest and recover where possible, which is key in injury prevention.

Overall, a fitness journal can provide a visual representation of your progress, allowing you to stay motivated and accounted. Highlighting what is working for you and what isn’t, allows you to adjust your routine accordingly, tailoring it specific to your body and lifestyle needs.

By Ben Lucas

About Ben Lucas

Ben Lucas is the co- founder of Flow Athletic, an incredibly successful yoga and fitness studio based in Paddington, NSW.

Ben was an NRL player for the Cronulla Sharks. He went on to open three extremely successful PT studios, which he sold to launch Flow Athletic. He has completed nearly 50 marathons and raised over $ 300,000 for charity. Ben is currently the head coach for the Sydney Marathon.

Charlie Carvalho on Mindset First: How to Build Unshakable Fitness Motivation

At Meraki Studios, our philosophy is simple: leave a little bit of yourself in everything you do. That’s where real transformation happens—not just in your body, but in your mindset.

I’ve taught Pilates and mentored clients for years, and one thing has become clear: the biggest breakthroughs don’t come from a “perfect” program. They come from how you think about the journey. Long-term results are built on purpose, consistency, and resilience.

One of my clients came to us after a significant injury. They were anxious about moving the wrong way and worried they’d never get their strength back. We started small: gentle breathwork, supported movements, and slowly rebuilding trust in their body. Over time, they went from pain and hesitation to confidently joining full reformer classes, moving with ease and joy.

Stories like this remind me why mindset matters so much. When you believe in yourself—and learn to work with your body instead of fighting it—you unlock the motivation to keep going even on tough days.

In this article, I want to share five practical strategies we use at Meraki Studios to help clients build an unshakable mindset. These approaches will help you stay consistent, empowered, and deeply connected to your “why” every step of the way.

1. Lead with Your “Why”

Willpower is unreliable—it fades when life gets busy or motivation dips. What truly keeps you showing up is knowing why you’re doing this in the first place.

At Meraki, we ask every client to get clear on their personal “why.” It might be wanting to move pain-free, feel strong for their family, age well, or prove to themselves they can do hard things. This purpose is your anchor on the days you want to quit.

Meraki Tip: Write your why somewhere visible—on your mirror, in a journal, or as a phone reminder. Revisit it daily. Let it guide you back to the mat or studio when it feels hardest to show up.

2. Think Identity, Not Just Outcomes

Many people focus only on external results: losing weight, hitting personal bests, or achieving aesthetic goals. But progress inevitably slows at times, and that can feel discouraging.

We encourage our clients to shift from what they want to achieve to who they want to become. When your goal is tied to your identity, it’s more sustainable and meaningful.

Meraki Tip: Instead of saying, “I want to lose 10kg,” try, “I’m someone who prioritizes my health,” or “I’m the kind of person who moves daily.” This mindset helps create habits that last far beyond any short-term goal.

3. Start Small. Stay Consistent.

One of the most common mistakes I see is people trying to change everything overnight. They commit to daily hour-long workouts, a restrictive diet, and a perfect routine—only to burn out in weeks.

At Meraki, we meet you where you are. Real change is built from tiny, repeatable actions that become part of your life.

Client Story: One of my clients came to us after a significant injury that left them anxious about movement and worried they’d never get back to the activities they loved. We started with simple mobility and activation exercises—just 5–10 minutes a day. Over time, they rebuilt trust in their body and regained strength. Today, they’re living pain-free, training confidently in the gym, mountain biking, and gardening without discomfort.

Meraki Tip: Choose one small habit to start this week. Make it so easy you can’t say no. It might be five minutes of stretching in the morning or one class a week. Consistency beats intensity every time.

4. Reframe Setbacks as Lessons

Setbacks are part of every journey. Injuries, busy weeks, missed sessions—they happen. The difference between those who quit and those who succeed is how they respond.

We teach our clients that setbacks aren’t failures; they’re feedback. They show you what needs adjusting.

Meraki Tip: When you face a setback, ask yourself: “What can I learn from this?” Maybe you need to plan better, prioritize rest, or seek more support. Instead of letting challenges derail you, use them to improve your approach.

5. Build a Supportive Community

Motivation thrives in connection. Too many people think they have to do it all alone. But support, accountability, and shared goals can make the difference between giving up and sticking with it.

At Meraki Studios, our classes are about more than movement. They’re about belonging. Clients cheer each other on, share laughs (and the occasional groan at a tough exercise!), and celebrate progress together. That sense of community is often the key to showing up even when you don’t feel like it.

Meraki Tip: Find your people. Whether it’s an in-person class, an online community, or a friend who texts you to check in, surround yourself with those who want to see you succeed.

Conclusion

At Meraki Studios, we believe Pilates—and movement in general—should be for everyone. Not just the flexible, the experienced, or the so-called “Pilates princesses,” but real people with real lives, who want to feel strong and capable in their bodies.

Your fitness journey won’t be perfect. But if you lead with purpose, stay consistent in small ways, reframe challenges as lessons, and lean on a supportive community, you’ll build a practice that lasts a lifetime.

Leave a little bit of yourself in every rep, every breath, every day. That’s the Meraki way.

By Charlie Carvalho

Charlie Carvalho is the founder and owner of Meraki Studios, a boutique Pilates brand dedicated to making movement accessible, inclusive, and meaningful. With years of teaching and mentoring experience, Charlie is passionate about blending classical Pilates principles with contemporary approaches to meet every client where they are. Her philosophy—“leave a little bit of yourself in everything you do”—guides her mission to help people build strength, confidence, and lasting connection with their bodies. At Meraki Studios, Charlie has created a welcoming community where clients of all backgrounds feel empowered to move well, stay consistent, and embrace their unique journey to wellness. With Pilates studios in Banstead, Surrey and South Kensington, London.