Free Soul’s Little Black Book… of Wellness

Free Soul’s Little Black Book… of Wellness

Welcome to our weekly FS instalment - keeping you accountable, supported and consistently inspired to kick start 2023 as your best version of you. NOT someone new.


As a brand that exists to empower women in wellness, it’s safe to say we know our way around the space, so this January, we’ll be bringing you the best names, places, practices and more that the FS team rely on time and time again.


This week we’re breaking down the very best in the world of wellness, from our go-to workouts (virtual and IRL), and post-class matchas to tracking your cycle, to try and boost your health this year. 


At FS, we celebrate that wellness can look different to everyone, with a personal and individual meaning to each of us. At FS it’s about taking time out to nurture our mind and our bodies - supporting, challenging and educating ourselves to level up little by little, day by day. It’s not one thing, or a group of things, it’s a constant and evolutionary journey - and we hope, in some way, we can be a part of yours. 

 

Gratitude 

For us, Gratitude is one of the ways we support ourselves. Forcing time to reflect, appreciate and understand what our values are, and what means the most to us. Some days, we could be grateful for getting out of bed, and others, climbing a mountain. It’s all relative to the time, the person and the experiences we have. Sitting down to practice gratitude can be a little overwhelming initially, especially if you’re unsure on where to start. 


We love the Five Minute Journal, which does exactly what it says on the tin: It shares prompts to encourage us to be grateful, in as little as five minutes. It’s a great sustainable habit to try and slip into your morning routine easily. There are plenty of other platforms to practise out there too, take the Gratitude app for example. A no-cost app, designed to change your perception of life and teach you how to love and care for you, through the power of gratefulness.  


Wondering what you’re going to get out of it? Practising gratitude will help you to acknowledge and appreciate more of the goodness in your life, bringing out positive emotions, boosting life satisfaction, and reducing stress. 

 

Cycle Tracking

Our period can often be thought of as our fifth vital sign, along with blood pressure, body temperature, heart rate, and respiratory rate. Irregularity can indicate hormonal imbalances, gynaecological diseases, or infections, making it important from a health point of view to monitor. Cycle tracking, however, can also help us to learn more about our bodies and the physical and mental symptoms and changes we as women can experience over the course of our whole cycle. Understanding those changes, and where we are in our cycle, can help us to become more intune with our bodies - treating them differently, undertaking different exercise and movement and eating different nutrients depending on which phase we’re in.

Matcha

An increasingly popular alternative to coffee, matcha comes from the evergreen shrub camillia sinensis. Lightly steamed and dried, thanks to minimal processing it preserves its naturally occurring antioxidants which are on a par with spinach and broccoli. It also contains chlorophyll, known to make your skin glow - all in all it’s a nutritional powerhouse. Unlike coffee, there’s no lulls as matcha can provide energy for four to six hours without a crash. This comes down to the amino acid in matcha, L-theanine, which offsets jitters for a more uniquely mellow caffeine buzz. We’re big fans of Jenki, sourced from the foothills of Uji, Japan, which combines Samidori, Yabukita and Okumidori cultivars producing a sweet aroma, creamy froth with a rich, nutty and mellow taste. It’s addictively good and can be added to your smoothies or shakes - or picked up to-go in their Spitalfields or Selfridges Matcha Bars. 

 

Podcasts 

We’re always looking to learn more as a team, and podcasts can be a great way to expand your wellness knowledge by tapping into expert advice for free. We’re always looking at evidence-based, credible hosts to impart their wellness knowledge onto us, some of our faves include Dr. Rangan Chatterjee’s Feel Better, Live More (the #1 health podcast in the UK and Europe) is a go-to for thought-provoking conversations with Doctors, nutritionists, entrepreneurs and health experts who have in-depth knowledge on subject matters from mental health to gut health and chronic pain. 


ZOE Science and Nutrition sees the world’s top scientists explain the latest health, nutrition, and gut health research whilst translating it into practical, real world advice to improve your health and weight.

 

Movement 

We couldn’t discuss wellness without including movement. And by movement, we don’t necessarily mean going to the gym. At FS, we move to make our bodies feel good, not to punish them. From walking in nature, to slow mindful movement as we wake up, this year we’re loving low-intensity. Avoiding putting stress on our bodies, and managing our hormone balance, a few of our favourite ways to release endorphins are walking and Pilates. 


If you’ve got a Reformer Pilates studio near you, head there for the ultimate body sculping burn. We’re fans of Flow LDN, the intimate Fitzrovia-based studio with five concepts, including reformer, as well as Karve, the Kensington Pilates studio redefining the modern day workout with transformer pilates classes that capture New York's infectious energy, tailored to London lifestyles. Heartcore is another go-to, you’ll find the same classes inspired by the core principles of Pilates and a love of movement, designed to shift energy and create long-lasting strength, at their many studios dotted across London. 


If you’re not a London local however, there are still ways to get involved in the action. The Alo Moves community host online classes, motivation and live workouts from Yoga and Pilates to mindful meditation and guided classes on mastering handstands and the splits. 


Our very own FS Ambassador, Pilates with Georgia, has all the tools to help everyBODY move, from the comfort of your own space, without any experience needed through her online, on-demand pilates app. Encouraging you to set a new standard for your body and give it what it deserves – love and care – Georgia will guide you on your journey to improve strength, alignment, flexibility and balance, leading with a coaching style that is warm, informative and motivating. 

 

Nutrition 

In 2023 we’re focusing on nourishing our bodies by looking at everything we can ADD to our diets, not the foods we should take away. As women, this starts with breakfast. You’ll find us having a high protein breakfast to set us up for a stable blood sugar throughout the day. A protein smoothie is a great option if you’re on the go - throw in some Free Soul Vegan Protein Blend, a handful of berries, and a tablespoon of nut butter. Eggs and smoked salmon, and chia seed puddings are also great options. 

Looking for a micro-habit that's easy to fit into your daily routine, but has a huge impact on your overall health and wellbeing? Meet FS-Greens. Not just greens. FS-Greens is the boost your body needs. Banish bloating, ease digestion, and boost your brain power - through one convenient daily teaspoon. Because even when life gets busy, your body deserves the best ingredients. Think of it as your nutritional safety blanket. A guarantee your body is getting the greens it needs, every single day.

Not the best in the kitchen? Short on time? Lacking inspiration? When it comes to dinner time, there’s no better way to stay consistent, whilst also filling up on food you love. We’re fans of Hello Fresh’s little sister, Green Chef, the food delivery box service serving up nutritionist-approved recipes that specifically cater to six diet preferences, with pre-portioned ingredients in their freshest possible state for less waste and more flavour.