WHAT WE FOUND

BY: ALVA POLETTI Affirmations, the law of attraction, manifestations—whatever term you prefer, the practice of visualizing and shaping your goals has repeatedly proven itself as a potent tool for achievement. Yet, integrating manifestation techniques into your daily routine can feel daunting, akin to committing to meditation, exercise, or journaling. Nonetheless, prioritizing our mental well-being remains crucial. Here are three effortless ways to effortlessly weave affirmations into your daily life, all of which I personally vouch for and believe have significantly enhanced my mental health and career. AN EMAIL FROM THE UNIVERSE It may sound cliché, but subscribing to an email list offering daily affirmations has profoundly impacted me. As someone who habitually checks her inbox first thing in the morning, receiving messages like "A Note from the Universe" (sign up for free HERE) and "A Message from Your Future Self" (sign up for free HERE) sets a positive tone for the day ahead before I continue by delving into work emails. A FORTUNE TEA BAG Another simple yet effective method is to swap your regular Lipton Tea for Yogi Tea . Like fortune cookies, each tea bag comes with its own affirmation. Starting the morning with a cup of tea and contemplating the message on the tea bag, then rounding off the evening with another cup, has become one of my most cherished spiritual rituals. A HIDDEN IPHONE FEATURE Lastly, allow me to introduce a hidden gem on your iPhone. Did you know you can configure your home screen and wallpaper settings to rotate every day or hour? Simply compile a collection of affirmations or inspirational quotes from Pinterest, save them to your camera album, and follow the steps below to set your wallpaper to shuffle. This way, you'll be greeted by your favourite affirmations throughout the day, be it hour by hour or day by day. Happy manifesting, peeps!

In a world where the hustle and bustle never seem to relent, finding moments of peace and serenity can feel like an elusive dream. For many, meditation stands as a beacon of hope—a practice heralded for its ability to quiet the mind, soothe the soul, and cultivate inner stillness. Yet, for some, the idea of sitting in silent contemplation feels more daunting than divine. Source: Pinterest If you've ever found yourself struggling to connect with traditional meditation practices, you're not alone. The notion of sitting cross-legged, closing your eyes, and emptying your mind can feel foreign, uncomfortable, or simply unattainable. But fear not, for there exists another pathway to inner harmony—one that invites movement, mindfulness, and a deeper connection to the body: somatic movement. Somatic movement, rooted in the wisdom of embodiment and kinesthetic awareness, offers a dynamic alternative to traditional meditation practices. Rather than stillness, somatic movement embraces the fluidity of the body, inviting practitioners to explore sensation, breath, and movement as gateways to presence and self-discovery. At its core, somatic movement invites us to inhabit our bodies more fully—to listen to the whispers of sensation, to honour the rhythms of breath, and to attune to the wisdom that resides within. Through gentle, mindful movements, practitioners are invited to unravel tension, release stagnant energy, and cultivate a deeper sense of embodiment and ease. Unlike meditation, which often requires stillness and silence, somatic movement offers a canvas for exploration and expression—an opportunity to engage with the body as a vehicle for self-expression, healing, and transformation. Whether through slow, deliberate movements or playful, exploratory gestures, somatic movement invites us to dance with the present moment—to embrace the fullness of our being with curiosity, compassion, and open-heartedness. So, if the path of traditional meditation feels like a road less traveled, consider embarking on a journey of somatic movement—a path that celebrates the wisdom of the body and the beauty of embodied presence. In the dance between stillness and motion, may you discover the magic of inner harmony, one mindful movement at a time. I personally still meditate as well but have find there is a beautiful way of dancing with the present moment and being more aligned with ones mental, physical, emotional and spiritual being through somatic movement. Here is the app I use for my daily 12 minute sessions : The Better Me App BY: HANNAH ANDERSSON

Unveiling the Mind's Maze: The Journey to Overcoming Negative Self-Talk In the labyrinth of our minds, a constant dialogue unfolds—a whispering stream of thoughts that shapes our perceptions, influences our decisions, and colours the lens through which we view ourselves and the world. Yet, amidst this intricate tapestry of cognition lies a paradox: the very thoughts that guide us can also deceive us. Picture this: a bustling cityscape of neurons firing, synapses sparking, and neurotransmitters weaving intricate pathways of thought. Within this bustling metropolis, our inner voice speaks—a chorus of hopes, fears, aspirations, and doubts echoing through the corridors of consciousness. But what happens when this inner dialogue turns sour? When whispers of self-doubt morph into deafening roars of negativity, drowning out our sense of self-worth and suffocating our potential? Image: Pinterest The human mind is a complex and powerful tool, capable of generating an endless stream of thoughts and beliefs. However, not all thoughts are accurate reflections of reality, and not all beliefs serve our best interests. In fact, there is a science behind why we shouldn't always trust and act on our thoughts, especially when they are negative or limiting. Negative thoughts often stem from cognitive distortions, which are irrational or exaggerated thought patterns that can lead to feelings of anxiety, depression, and low self-esteem. These distortions can include black-and-white thinking, catastrophizing, overgeneralization, and personalization, among others. Research in psychology suggests that our thoughts are heavily influenced by our past experiences, upbringing, societal norms, and cultural conditioning. From an evolutionary perspective, our brains are wired to focus more on negative experiences as a survival mechanism, which can contribute to the prevalence of negative self-talk and self-limiting beliefs. Moreover, our brains have a natural tendency to seek confirmation for existing beliefs, even if they are negative or inaccurate. This phenomenon, known as confirmation bias, can lead us to selectively perceive and interpret information in a way that reinforces our preconceived notions, regardless of their validity. It's important to recognize that our thoughts are not always accurate reflections of reality. Just because we think something doesn't make it true. By learning to challenge and reframe negative thoughts, we can cultivate a more balanced and realistic perspective of ourselves and the world around us. Cognitive-behavioral therapy (CBT) and mindfulness techniques are effective tools for identifying and challenging negative thought patterns. By practicing mindfulness, we can observe our thoughts without judgment and learn to distance ourselves from them, recognizing that they are just thoughts and not necessarily facts. In conclusion, it's crucial to not always believe the negative things we think about ourselves. Our thoughts are not always trustworthy, and they can often be distorted or biased. By challenging negative thought patterns and cultivating a more balanced perspective, we can develop greater self-awareness, resilience, and emotional well-being. BY: HANNAH ANDERSSON

BY: ALVA POLETTI Source: Pinterest For those of us who don't live within a five-minute stroll of the gym or swear solely by at-home workouts, the daunting task of finding a gym bag that doubles as a stylish work bag is all too familiar. Living half an hour from the city centre, with all the studios I love, my school, and workplace scattered about, I've made it my mission to find a bag that can literally carry me through the day. Keep reading for my top eight picks – they're all worthy of an outfit pic and perfectly suitable for work, while still leaving room for your sneakers, water bottle, and gym gear. // Yacht Bag - HERE (click!) // The New York Bag - HERE (click!) // Khaima Bag - HERE (click!) // Le Pillage Tote - HERE (click!) // Medium Lotus Tote - HERE (click!) // Yardly Bag - HERE (click!) // Large Maeve Weekender - HERE (click!) // Margaux Bag - HERE (click!) // Good luck in your search, peeps, over n' out!

Hi week 6! From a snowy and rainy Stockholm! I'm trying to make the best of this quite quiet period. Cleaning out my wardrobe and cupbords at home, working it out, meditating through yin yoga and preparing for spring. I'm so excited for spring to arrive, but also challenge myself to enjoy the NOW and use the time wisely. REMOVING ANGIOMS This week I've finally been taking some time to remove my angioms, small gatherings of blood vessels that pop up as red marks on the skin. Nothing to be worried about, and a very quick procedure. The scars has almost healed, but I still have a bruise from the pinprick haha, so let's pray for that to heal just as good. BIK BOK LOOSE DENIM The core of my style is a wide pair of jeans - and I'm excited for these one's to drop! The perfect everyday spring/summer denim. Can't wait to pair with flip flops and a loose shirt. 2ND CYCLE OFF CAFFEINE I'm on day 60+ and kicking off my third cycle off caffeine! I love coffee, but I love my life and my mood without it and will keep on going caffeine free. I love the Chicca Roast in the morning, and if I'm craving coffee I go for caffeine free. TIME TO TRY NEW THINGS Stuck in a route?! Naah I love my weekly workout route between the gym, Barrys, Ignite, Altromondo and The Place - BUT, I feel that my body needs some new movements. So coming week/s I will try to book some different classes. Update coming!

BY: HANNAH ANDERSSON Having a non negotiable morning routine is about showing up for myself. It’s not about what I always want or feel like doing. It’s about showing up for what I’ve come to learn is important for my mental and emotional wellbeing. I’m a true believer in the holy trinity of our physical, mental and spiritual wellbeing. And with that in mind I have to care for all hat I am. It’s about discipline. It’s teaching myself to do difficult things and to show up even when it’s uncomfortable for the positive momentum these micro moments of showing up will create. The secret to our future is hidden in our daily routine. I’ve come to understand how true this is. To shape and change our future it’s not about some huge moment of change or quantum leap. It’s our daily habits done with religious consistency that shapes and transforms our future and reality. At times I do truly struggle mentally and suffer deeply emotionally. So, I’ve had to look at what I need to do to best care for myself. I don’t really rely on motivation when it comes to sticking to my routine, more so a mindset. I’m a very self motivated individual and can often feel inspired. However when I’m struggling mentally or get into my comfort, I too get into the habit of self sabotage.Not realising that I have an upper limit that holds be back. So discipline is needed! My mindset for discipline is a bit like how you would think of brushing your teeth. Sure you may forget or feel to lazy every now and then.., no harm done. But you wouldn’t go days or weeks without brushing them. We just know it’s something we ought to do to care for ourselves. Regardless if we feel like it or not. We know the outcome of doing so and the consequences of not doing so. The action we take or don’t take matters! So I have to show up! It’s not an option, my self care is a necessity and requirement. The Routine: #1: Programming (1 minute) : As I become aware that I’m awake and a new morning is upon me I close my eyes again and role my eyes upwards and back and focus on the space behind my eyes, my brain basically. Now I start talking to my mind, not out loud but just mentally. I speak to my brain as it is a computer that needs instructions for the day. In other words I program my mind for the day. I consciously speak to my mind as a computer computing the information it’s receiving from me. I will say statements such as: Today will be a great day You will only crave foods that are nourishing for your body and helping you lose desired weight. You are transforming. You are going beyond your upper limit. You will follow your routine today. You will take actions aligned with your desired future You will no longer hold your self back or engage in self sabotage. You are only attracted to people who are kind, loving and reciprocate your level of effort and energy. You are transforming and changing your future for the better. You are kind and compassionate woman. You are a happy, joyful and inspired being. #2 Meditation (10 minutes) I do a 10 minute guided meditation while still laying in bed. This one! My personal focus now is to transform and consistently stick to doing almost the same thing everyday. #3 Detox Drink (2 minutes) I drink a detoxing and alkaline morning drink: Juice from half a lemon A couple of drops apple cider vinegar 1 pinch of Himalayan pink salt 1 cup of warm water #4 : Create (30 minutes) Create before consume > I write an article for my wellness page SOOTHE before starting consuming the worlds content. #5 : Somatic Movement (10 minutes) Somatic Movement. I do my daily somatic movement which for me is a mindfulness practice. 10 minutes of focused and intentional breathing and scanning of the body. It’s a vital part of my emotional and mental wellbeing. I use this app! #6 : Coffe & Inspiration (15 minutes) I make myself a cup of coffee and I sit down for 10 to15 minutes watching or listening to something that inspires me. This can be a podcast, book, Vlogg or something educational on YouTube. I like having a cozy little moment for myself. It’s too soothing and creates a feeling of luxury. #7 : Appearance (15 minutes) Appearance is a part of the physical and the human experience. It’s important to me to feel good about how I show up in the world. Meaning I enjoy putting effort into my appearance so that I myself, feel like I look good and well presented. I enjoy choosing an outfit for the gym that’s going to make feel good and confident. I like doing a simple skin and make up routine. Note: Being inferno of the mirror is a good way to stay aware of how you are talking to yourself. Are you being kind an loving as you would to a friend or are you constant putting yourself down and criticising yourself. This is where I discover a lot of the unlearning and rewiring that needs to happen. #8 : Moving My Body (60 minutes) Movement - At the moment the Gym is my church and I go everyday Monday to Saturday. My mindset is about showing up everyday. It’s not about the intensity of the workout it’s about putting in the work on a daily for my body, mind and soul. I allow myself to be as ambivalent as I need to be in the gym. I hold that space for myself. It’s a my safe space and I use whatever energy that surfaces to my advantage. I will feel insecure, powerful, excited, sad, fat, strong, happy, angry, not good enough, the queen of the world, furious, annoyed, in spired, motivated, creative, insignificant, loser, pathetic... and to feeling like I’m that girl and there is no one like me! I’m the shit!! I embrace it and let myself feel it all with compassion. I use the energy as my fuel to transform. I use my adversity to my advantage. Note: When I eat healthier and and opt to have my last meal before 7pm I tend to have a better sleep pattern and wake up by myself before 6am, (when have gone to bed between 10-11pm). Just a note if you are someone who desire to start have an earlier rise in the morning. The next step for me is to have a consistent evening routine including stretching but we are not there yet, haha! Show up for yourself! Love Hannah

While compound movements such as squat, deadlifts and chin ups will strengthen your core and hit those abs. You may want to consider more isolated ab work a couple of times a week for more visible and defined results. Visible abs are not only aesthetically pleasing but also indicative of a strong core. Isolated ab exercises such as crunches, leg raises, planks, and Russian twists directly engage the rectus abdominis, obliques, and transverse abdominis muscles. These exercises help tone and define the muscles, making them more visible beneath body fat. Source : Pinterest Moreover, strengthening your core is essential for overall physical health and performance. The core muscles provide stability and support for the spine, pelvis, and surrounding structures during everyday activities and athletic movements. A strong core improves posture, balance, and coordination, reducing the risk of injuries and enhancing athletic performance in various sports and activities. Isolated ab workouts allow you to focus specifically on targeting the abdominal muscles without relying heavily on other muscle groups. This targeted approach helps to ensure that the abdominal muscles are adequately stimulated and challenged, leading to improved muscle tone and definition over time. However, it's important to remember that visible abs are not solely achieved through isolated ab workouts. A combination of regular cardiovascular exercise, a balanced diet, and overall body strength training is also crucial for reducing body fat and revealing toned abs. Incorporating isolated ab workouts into your fitness routine can help you achieve visible abs and develop a stronger core, contributing to improved overall health and fitness levels. Lilly Sabri creates amazing follow along workouts, and I'm obsessed with the ab routines. SOOTHE-approved! BY: HANNAH ANDERSSON

BY: TANIA WELLS, LIFESTYLE & HUMAN DESIGN COACH Human Design is a system that combines Spirituality with Science to provide you with a lifelong blueprint on the most efficient and effective way for you to personally exchange energy and interact with the world. It incorporates 4 ancient sciences - the Kabbalistic Tree of Life, the chakra system, astrology, and Chinese teachings along with contemporary forms of science like genetics, quantum physics, and astronomy. Source: Pinterest If you want to know the exact science - the HD bodygraph is demised from subatomic particles called neutrinos. These particles are produced by the stars, the sun, and some planets and are present around Earth. When you are born, there is a crystallisation or implantation of the neutrino field. This field creates a cosmic DNA for you as an individual, making you a snapshot of the higher universal energies at play at that point in time. Pretty cool hey!? The system works with your body - both your energetic body and your physical body - recognising them both and providing you with tools, insights and direction into how your soul is here to play out this game we call Life. It is founded on the awareness that we are all different, we are all unique, we all have our optimal way of doing, being and processing. Once we can start working WITH our energy as opposed to against it, we can realise and experience just how POWERFUL we all inherently are. We become an open vessel for receiving. What are the different Energy Types according to human design? Human Design categorises individuals into 5 main ‘Energy Types’ which essentially identify and distinguish the way an individual’s energy flows. Each type has its own specific traits which are at the core of your design, similar to how your Sun sign is referred to in Astrology. To find out your bodygraph, there are several websites that calculate it for free. The 5 types are: The Generator. Generators are the energetic and responsive individuals, the builders and doers. They are here to find their mission and run with it. When a generator is working towards their Purpose and truly living it out, they are unstoppable. They have a constant internal battery that can keep them fuelled and focused on whatever they are chasing. Nothing and no one can get in their way. Finding their ‘thing’ in life as a Generator is so key - they should never stop exploring until they do because when they know, they know. And so does the rest of the world! The Manifestor. Manifestors are initiators who are here to get things started. They receive impulse urges and have the energy to act on them immediately when they come up, before their mind can take over with logic which might deter them from starting. They do not necessarily need to channel this energy until the end of a project as they will receive many throughout their lifetime. They should acknowledge the download / burst of excitement about an idea, and share it / put it out there for others to then complete. Manifesting Generator. Manifesting Generators are a hybrid of Manifestors and Generators, combining initiation with response. They have the constant internal battery as a Generator but do not have the same singular mission. Where their energy is focused will change and be redirected. Again, like the Manifestor, they receive random, unexplainable urges which they should act on, but not neccesarily pressurise themselves to complete if a new exciting ideas comes to them. It’s important they allow themselves this freedom to course direct when their soul guides them. The Projector. Projectors are natural guides and leaders when recognised and invited. They are the wisest of all types and the newest form, being created to help take us to the next level of doing things. Their words are efficiency and optimisation. That is what they are here for and that is what they do best. They have an ability to see from a higher perspective than anyone else, being able to identify what is working and what is not and ultimately, how people / projects / companies / structures can strategise to produce a higher outcome. Projectors require the most rest, so it is important they give themselves permission to do so. Rest is an essential process for their digestion of information and higher prospective forming process. The Reflector. Reflectors are the rarest of the types, making up only 1% of the population. They are highly sensitive, with no defined energy centres of their own, who act as mirrors to the community. They are the chameleons of the world, constantly being impacted by the people, environment and energy forecast. As a result they have the greatest ability to really feel into another individual, because they literally feel their energy and amplify it. This amplifying nature means they experience extremes, making them highly susceptible to whatever is going on at the time. Whether that be a full moon, an underlying emotion or a social situation. Being in contact with a Reflector is a powerful way to not only get a glimpse into what is going on in yourself, but in society as a whole. How to read your bodygraph? Once you become familiar with your energy type, the next best places to look at are your Authority and your Strategy. These 3 combined really do provide you with the foundation you need to start applying HD into your everyday life. If you are not making decisions and taking action in your most Aligned way, then you are moving from your mind and in the beginning, it is very common for your mind to not agree with this universal guidance. When we intentionally practice listening to our Authority and Strategy we instead align with our unique paths and genetic makeup, allowing things to more naturally, and more easefully, fall into place. Authority. Your Authority is essentially how you make decisions. It is your ultimate source of power. It identifies the ways the universe is trying to give you signs inside your body. Where and how the Universe speaks to you varies dependent on your bodygraph. There are 7 types of Authorities in HD - Emotional, Sacral, Splenic, Ego, G-Centre, Mental, Lunar. Getting to know which type you are provides you with your body’s knowing or intelligence. It becomes specific in supporting you in recognising and identifying your intuition, allowing you to become intentional in working alongside it. Strategy. Your strategy is how you make things happen. How you manifest and make your dream life real. It is a coded guidebook to help you navigate living as the most Aligned version of yourself, affirming who you really are and understanding / letting go of what you are not. There are 4 types of Strategy in HD - Informing, Responding, Being Invited, Being Carried. Once you start living according to your Strategy, you get into flow with how your energy naturally works. This opens you up to a whole new way of cooperating with life, providing you with a bulletproof formula to your highest success. As with all information nowadays, the best way to trust in something and know that it works, is to play it out. You have to test it to experience it, so my advice with this is to start applying it in small ways. Take note of how you feel, the interactions you have, your energy levels, and what comes up. Your highest, most Aligned self, aka the Universe, is ALWAYS speaking to you. It is always trying to guide you. The more you can tap into it and start working with it, the more exciting your life becomes. Remember, the Universe always has your back ;) <33 TANIA.W | @richlife.bytw

Magnesium is the essential mineral that often doesn't get the attention it deserves. Source: Pinterest While it may not be as popular as other minerals like calcium or iron, its importance cannot be overstated. Magnesium plays a crucial role in over 300 biochemical reactions within the human body, making it vital for overall health and well-being. One of the key functions of magnesium is its role in energy production. It helps convert food into energy, allowing cells to function optimally. Magnesium is also necessary for muscle and nerve function, including the regulation of muscle contractions and the transmission of nerve impulses. Moreover, magnesium contributes to bone health by aiding in the absorption of calcium and vitamin D. It also helps regulate blood sugar levels, blood pressure, and supports a healthy immune system. Research suggests that magnesium may have additional benefits, such as promoting relaxation and reducing stress and anxiety. Some studies even indicate that magnesium supplementation could help improve sleep quality. Despite its importance, many people don't get enough magnesium from their diet alone. Foods rich in magnesium include leafy green vegetables, nuts, seeds, whole grains, and legumes. However, supplementation may be necessary for some individuals, especially those with certain health conditions or dietary restrictions. In conclusion, magnesium is a powerhouse mineral that plays a vital role in numerous bodily functions. Ensuring an adequate intake of magnesium is crucial for maintaining overall health and well-being. Magnesium Supplement HERE! Use code Hannah20 for 20% off. BY: HANNAH ANDERSSON

BY: ALVA POLETTI I haven’t tried heroin, but I'm definitely a fan of cheese. Like millions of others, I really enjoy the occasional parmesan on my pasta and mozzarella on my pizza. However, recently I stumbled upon a podcast (typical me, right?) discussing new research linking cheese to food addiction. These studies shed light on the addictive nature of one of cheese's primary components: casein. Some scientists even liken casein to the heroin of food. Here's why: Source: @alvapoletti Casein, a protein found in milk and dairy products, including cheese, breaks down in the digestive system, releasing casomorphins – peptides with opioid-like properties. These casomorphins can bind to opioid receptors in the brain, leading to feelings of pleasure and reward. Studies indicate that casomorphins can cross the blood-brain barrier and interact with the brain's opioid receptors, resulting in a cascade of neurological effects. Hence, cheese consumption can induce feelings of euphoria and satisfaction, akin to narcotics such as heroin or morphine. The activation of opioid receptors by casomorphins can contribute to addictive behavior associated with cheese consumption. You may even experience cravings and withdrawal symptoms when deprived of cheese, leading to a cycle of dependence and overconsumption. Dopamine, a neurotransmitter associated with pleasure and reward, also plays a crucial role in the addictive nature of cheese. Eating a grilled cheese sandwich, for example, can trigger the release of dopamine in the brain, reinforcing the behavior and encouraging repeated consumption. While the effects of indulging in cheese may not be as potent or dangerous as narcotics (obviously, haha), the underlying neurological mechanisms share similarities. Both cheese and narcotics can hijack the brain's reward system, leading to addictive behavior and dependence. Pretty crazy, right? Now, it’s important to remember that new discoveries are constantly being made, and scientific trends evolve. Although there are studies supporting this theory, it’s always just a theory, not an absolute fact. I won’t be swearing off cheese, but after learning this, I'll be more mindful of my consumption. Plus, it’s a fascinating tidbit to share next time I'm at a dinner with a cheese platter, haha! Over n' out, peeps!