Mindbody

Download the app

The MINDBODY app

Fitness memberships, workout classes, wellness services, beauty appointments and more.

Install
International Women's Day UK
Local
Published Wednesday Mar 06, 2019 by Lydia Cardona

The Top 10 Things That Empower Women Across the UK

Personal Growth
Expert Advice
Fitness

To celebrate International Women’s Day, we surveyed women across the U.K. to discover what occasions and behaviours make them feel the most empowered in 2019.  From acts of courage to compliments and beauty treatments, we found* the top ten things that are lighting the ladies up: 
 
1. A productive day (54%)
2. Saying ‘no’ to things they don’t want to do (45%)
3. Keeping up with their healthy habits (28%)
4. Doing something that scares them (27%)
5. When their friends root for them, helping to build confidence (22%)
6. Making time to focus on themselves (21%)
7. A beauty treatment (20%)
8. Compliments from another woman (18%)
9. Compliments from the opposite sex (18%)
10. Cooking a nutritious meal (17%)

 
So what really empowers the fierce females we know? We caught up with some of our resident women warriors to find out what makes them stronger, wherever life takes them. 


 
Take control. 

"First and foremost, I find empowerment every day in other people's motivation and strength. Seeing our clients achieve their goals and change their lives for the better gives me and our entire team at CYC:D a deep-rooted sense of satisfaction—supporting others is key and together we can achieve so much more!,” says Faye Walton, Founder of MINDBODY studio CYC:D. “For me, empowerment is also about taking control. Facing my fears, setting and achieving my goals and finding time within my hectic work/life schedule for my own self-care are all at the cornerstone of my own personal empowerment. We all have different values we live by but here are few of mine which lend them self quite nicely to the subject of empowerment. Be kind, always, learn to love yourself, take risks and never pass up an opportunity as you never know where it may lead."
 


Focus on your overall well-being.

“Finding the space in a day to breathe and move is what makes me feel empowered. Allowing ourselves to take time out can often feel indulgent but recognising the after effects and benefits of yoga or exercise reminds me that we can achieve anything when we put our minds to it,” says Zoe Bertali, founder The Refinery. “We can be strong when we are able to let go of what we are holding on to, be it physical or emotional tension. Creating space in the mind and the body is like a daily declutter which has such a powerful effect on our well-being. Make sure to take the time every day to be good to ourselves”.


 
You are physically and mentally able.  

"As a mother and business owner I wear multiple hats each day and feel such a sense of achievement knowing my body and mind is so strong and powerful,” says Catie Miller, founder of Xtend Barre. “I wake up with happiness and pride knowing I am exactly where I need to be— alive and moving! No day is the same, and this is what excites me for 2019!"
 

Lean on your squad. 

“I am beyond privileged to do what I love and I am beyond grateful and inspired by my clients on the daily," says Ashley Verma, founder of Define London. "Creating a business in a new country as a women takes courage and a massive support network, especially in a male dominating sector. I'm a firm believer that you surround yourself with people that will motivate and lift you up and you will be unstoppable... I take great pride in knowing I have an incredible Define London team that does exactly that."
 


Remove ‘should’ from your vocabulary.

“Empowerment is about women giving themselves the permission to remove 'should' from their vocabulary. So much is based on what we 'should do' and what we 'should have done' or that we 'should be thinner,' says Ali Moore, Life and Business Coach. “When really, we 'need' to embrace who we are and what we want to achieve and feel confident to do this in order to get reconnected to what is actually important to us. The liberation of letting go of the word 'should' in life allows us to focus on the ‘can’… if we choose.”
 

Remember: You do you! It's clear from our research—and the female powerhouses that we have interviewed—that empowerment comes from within, and in so many different forms. So, it’s time we stop putting so much pressure on ourselves to ‘keep up,’ complete tasks quickly or push ourselves to our limits.  

Whether it’s trying a new fitness class on MINDBODY, smashing a health goal or even saying the occasional ‘no’ and enjoying the benefits, discover what makes you feel empowered and happy! 


*Research from a survey based on 1,001 female respondents on January 1, 2019, by 4media. 
 

Lydia Cardona
Written by
Lydia Cardona
PR and Content Specialist, EMEA Marketing
About the author
A self-confessed exercise and sports junkie, Lydia made the transition from fashion to wellness, handling media relations in the U.K. In her spare time, you'll most likely find her hitting up a MINDBODY studio, shopping for houseplants, or walking the family Pomchi.
Yoga sleep tips MINDBODY
Wellness
Published Wednesday Sep 18, 2019 by Amber Scriven

4 Yoga Poses for a Better Night’s Sleep

Yoga
Personal Growth
Expert Advice

We’ve all had sleepless nights. It’s the worst! Watching the wee hours of morning tick away. Wishing we could slip into a restful sleep before our alarm goes off . The frustrating feeling of knowing exactly how many minutes there are before you need to be up. Then, struggling through a heavy relentless morning filled with self-medicating coffee runs, and a tired, snappy version of yourself dragging through the day. 

There’s no one miracle cure for insomnia because there are so many reasons for not being able to sleep. Many people, however, find relief by curbing stress right before bed. One way to do that is with a few choice yoga stretches that mellow you out by encouraging your Parasympathetic Nervous System (PNS) to ignite your bodies “rest and digest” cycles. This is the opposite of the “fight or flight” system that helps you race away from oncoming tigers, or other more urban “dangers.”  

Here are a few shapes that calm the nervous system and decrease adrenaline in the body to help you rest and ultimately sleep better. 
 

Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

1
Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

2
Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

3
Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

4
Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.